2024 Ins & Outs: Sweat Trainers Share Theirs

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January 31, 2024

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With the beginning of a new year comes an amazing opportunity for self-reflection, goal-setting and resolutions. One of our favourite exercises perfect for a new year, new month or even a new week? Making your own personal Ins & Outs list. 

The brief is very simple but it’s a powerful way to assess what you want to carry into your life or your workouts, and what needs to be left at the door. 

Need some inspo before you make your own or not sure where to take your fitness journey this year? We asked the Sweat trainers what their lists were looking like, and this is what they had to say.



For our head trainer and co-founder, both of her lists were a mixture of things she’s personally adopting or prioritising and ditching, combined with a few things she would love to see more or less of from the Sweat Community. Kayla, we know you struggle with meditation so we’re pretty sure we know which category that falls into! 

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The trainer behind our popular Lift with Laura program is of course an absolute weapon in the gym, but she knows that training hard goes hand-in-hand with fueling and resting just as hard. For her, 2024 is all about focusing on giving love back to her body. 


Brit’s perspective on training has been transformed by becoming a mum in 2023, and there’s so much here we applaud. Find the joy in movement whenever you can and keep your body’s batteries well-charged. Restarting your own fitness journey after having a baby? Her Pregnancy Barre program is an amazing place to start.

  • Running more because I enjoy it, not because I feel like I have to

  • Prioritising protein

  • Reframing 7-8 hours of sleep as part of my fitness routine

  • Treating myself to new workout clothes just because

  • Low-impact workouts

  • Involving my daughter in my daily movement

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There’s definitely a recurring theme going on here and we’re here for it. Recovery is non-negotiable! If you’re new to understanding the relationship between your workout schedule and menstrual cycle but are curious to know more about why Katie would want to track hers - start here.

  • Water before coffee in the morning

  • 8 hours of quality sleep - my biggest goal for 2024!

  • 30g+ protein per main meal (hello, muscle recovery!)

  • Trail runs and walks on the weekend

  • 10 minutes of journalling in the morning

  • Tracking my cycle


A year can be made so much better by the company we keep and how we show up for others, and Kelly knows this all too well. Good energy in, good energy out!

  • Meditation

  • Consistency

  • Kindness

  • Group training with friends - fitness is more enjoyable when you can share the experience with others!

  • Spending more time in nature when I’m not working - such as hiking, trail runs and day or weekend trips around New Zealand

  • Self-care


Aiming for things you want to achieve and welcome into your life is just as important as setting boundaries around what you’re finished with. Out with the old, in with the new.

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We love this list. It’s time to put your energy first and take better care of YOU. Burnout is never worth it.


It’s easy to look at elite athletes on social media and assume they’re training hard all day, every day from the highlights you see, but that definitely isn’t the case. For Laura, being at her best means leaving overtraining and comparison culture behind. 

  • Not taking enough rest days

  • Going to bed late

  • Feeling burnt out

  • Comparing yourself to other people 

  • Seeing food as “good” and “bad”

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Unsupportive sports bras? Enough said. Get rid of them now. Here’s what else is on the Out list for Brit:

  • Feeling guilty for not working out as much as I did pre-motherhood

  • Drinking more black tea than water

  • Unsupportive sports bras

  • Working out without a focus and plan for the day/week


The focus of your Out list can be just as much about your mental wellbeing as your physical wellbeing. 

  • Eating while on my phone or watching TV

  • Doom scrolling on my phone. Pick up my book instead!

  • Negative self-talk

  • Skipping my post-workout foam rolling and stretching

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Take a leaf out of Kelly’s book and make 2024 the year you let go of negative vibes and being so hard on yourself. This is what she’s saying goodbye to this year.

  • Negativity

  • Perfectionism

  • Comparison

  • Crazy restrictive diets

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With January down the hatch, we know this time of year all too well. Your 1st of January motivation has taken a hit and your goals don’t feel so fresh anymore, but that doesn’t mean it’s a lost cause. Your health and happiness don’t have a hard deadline - you can hit redo on your resolutions at any time!

If you already made your Ins & Outs list and it needs a refresh, you can edit it at any moment, and if you never made one to begin with, now is the perfect moment to give it a go.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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