Women's Fitness
Celebrity trainer and author of It Starts Today!, Jono Castano, talks to us about all things health and the fundamentals of reaching peak fitness.
What’s the secret to staying motivated?
The secret to staying motivated towards your goals is to have a clear vision of what you want to achieve and why it matters to you. Break your goals down into smaller, manageable steps, and celebrate your progress along the way. Keep yourself accountable by tracking your actions and adjusting your approach as needed, while also surrounding yourself with a supportive network or mentor who can encourage and inspire you.
We’ve heard you’re a strong advocate of routines – what’s 3 non-negotiables we all need in our morning and evening rituals?
Three non-negotiables for morning rituals include starting the day with hydration by drinking a glass of water, engaging in some form of movement or exercise to activate the body, and taking a few moments for gratitude or positive affirmations. For evening rituals, it’s important to disconnect from electronic devices at least an hour before bed, engage in a calming activity like reading or practicing relaxation techniques, and prioritize getting enough sleep for optimal rest and rejuvenation.
Fitness is your expertise – how did you become the guru you are?
Having been a football player for several years, I have acquired valuable fundamentals that have propelled me towards striving for peak performance. However, it was ultimately my upbringing and strong work ethic that provided me with the extra motivation to give my all. Therefore, it made perfect sense to carry this mindset into any career I chose, aiming to excel and reach my full potential.
Tell us about your book – what are 3 top takeaways you want all readers to know?
Throughout my life, I have faced numerous challenges, and I believe that these experiences have played a significant role in shaping my character and identity. The essence of strength lies in the ability to persist and overcome even the most difficult moments. During such times, it may seem impossible for emotions to shift or circumstances to improve. However, it is important to remember that even when at the lowest point, there is always a glimmer of hope and the promise of brighter days ahead.
what are your 3 fundamentals to reaching peak fitness?
Train. Eat. Sleep. Repeat! For peak fitness, regular and consistent exercise, a balanced and nutritious diet, and proper rest and recovery. Regular exercise helps improve cardiovascular fitness, strength, and endurance. A balanced diet provides the necessary nutrients for fuelling and repairing the body, and rest and recovery allow for muscle growth and injury prevention.
What is a common fitness myth you need our readers to know… and what is the truth?!
One common fitness myth is that lifting weights will make women bulky. In reality, weightlifting, when done with the right training approach, can help women build lean muscle mass, increase strength, and improve overall body composition without automatically leading to bulky muscles. It’s quite difficult to put on muscle mass without calculating the correct macros needed to do so for each individual.
How important is nutrition in achieving results?
Nutrition is incredibly important to get results in the body. It fuels your workouts, aids in muscle recovery and growth, and supports overall health and well-being. Whether your goal is to lose weight, gain muscle, or improve athletic performance, a proper nutrition plan will determine the success of your efforts and maximize your results.
And sleep – is it important, or is it just a myth?
Yes, sleep is crucial for overall fitness and well-being. During sleep, our bodies recover and repair from the physical and mental stresses of the day. It plays a vital role in muscle recovery, hormone regulation, immune function, and cognitive function. Getting adequate, quality sleep is essential for optimal performance, energy levels, and overall health.
Anything else you need to share?
Health and fitness encompass more than just physical well-being or appearance, it extends to our mental health, which is often overlooked. It is crucial to recognise that our mental health plays a significant role in our overall health and can greatly impact our ability to achieve fitness goals, or even any life goals. Taking care of our mental health through stress management, self-care practices, and seeking support when needed is essential.
Grab your copy of It Starts today! – OUT NOW!
For the full article grab the February/March 2024 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.
