Train Your Brain, Lose Weight, Make Exercising Easy and Stay Fit For Life
- Brainz Magazine
- Apr 25, 2025
- 7 min read
Updated: Apr 28, 2025
Written by Flik Swan, Co-Founder of Sleek Technique
Well known as the creators of the Sleek Technique method and establishing it as the first online dance fitness business in the UK, Victoria and Flik have a wealth of expertise in the health and fitness industry. Seamlessly blending the benefits of ballet with mainstream fitness they help women across the globe achieve their fitness goals.
As a professional dancer, fitness trainer, functional nutritionist and cofounder of Sleek Ballet Fitness, I can tell you that there is no one-size-fits-all all in any aspect of health and well-being. What I'm going to reveal in this article may seem daunting when it comes to making positive changes, but bear with me, I am also going to give you life changing solutions on not only how to achieve your goals, but how to make them long lasting, lifestyle habits that will give you the freedom to become the version of yourself that you want and can maintain for always.
The truth first
There really is no one diet, one exercise regime or one lifestyle that suits everyone. The fitness regime, diet and lifestyle which I have adopted and tailored to suit me and which keeps me healthy, lean, energised and fit, year after year, may possibly not be one that works for you. Because we are not all the same person metabolically, genetically, mentally or emotionally. You need something that is right for you, your mindset and your goals.
Despite all the internet noise and influencers and social media experts that lead you to believe there is only way to live your life, I am telling you that the message that we all need the same diet, lifestyle and fitness regime as the fresh, young Insta model with the cute, fluffy dog and the amazing apartment is just simply untrue.
And that is a good thing because if that was the case, we’d be a very dull species and there would be an even higher demand for cute, fluffy dogs.
We are bombarded with the information that there are practical lifestyle choices that we can implement that will improve our health, body weight and general fitness. So if there is no one, single answer to losing weight and keeping it off or achieving your healthiest ideal body composition, or fitting your workout into your day in the same way you would brush your teeth, how do you know the best way to select and then put all these potential practices into play, not just for the next few weeks, but for the rest of your life? How do you get to where you want to be and then sustain that level of commitment to your health, happiness and wellbeing?
Your route to starting your lifestyle journey
Firstly, narrow down your choices from your multiple dreams and desires to just one or two. This leaves less room for 'failure' and the potential of disheartening results. So start by deciding on one or two important factors that you want to add into your life. It could be to include more nutritious whole foods in your diet, or perhaps start a new activity that will improve your fitness. Online barre classes are just one perfect example, combining fitness, artistry and creativity for your body, mind and spirit.
Whatever you try, it should inspire you the way that Sleek Ballet Fitness inspires our community all across the globe to stretch their creative and artistic skills, with the added benefits or shaping a strong, supple Sleek physique.
Think about it, when you add something positive into your life, you make less room for the negative. So either of these goals, whether diet or activity inspired, will lead to improved body composition, sustainable weight loss, and increased energy levels. That's multiple positive outcomes from one possible goal.
Recognise that discomfort builds success
The next step is to realise and understand that it takes commitment and effort and a little dose of discomfort in the early days to get to where you want to be. It's easy to imagine losing weight or becoming a ballet fitness expert or running a marathon but there are costs to getting there. Once you know that, you can accept the challenge with an open mind.
When I started online ballet fitness company Sleek Technique, with cofounder and ballet fitness trainer Victoria Marr, 14 years ago, we didn't expect the road to be easy. Luckily, our rigorous professional dance training and careers helped us find a level of endurance, not just in a dance fitness capacity but in our mindset too. And the Sleek Ballet Fitness ethos has become a mind state for how I set and achieve my goals as an online ballet fitness trainer, mother, business partner, functional nutrition and lifestyle coach and a woman in her midlife wishing to stay healthy, fit, lean and strong. Sounds like a lot of effort, but it isn't, at least not now. It's become a natural part of my happy lifestyle.
How to achieve the results you want and make them part of your lifestyle
Let's take the word Sleek and make it work for you when it comes to the positive changes you want to include in your life: A letter for each step S-L-E-E-K
S is for State your goal
What is it you want to achieve and in what time? Have you tried to reach this goal before? If so, why did it fall short on that occasion?
Do you have one big goal or several smaller goals that coincide with each other? For example, you might want to lose weight, gain muscle, and lower your stress levels. You could focus on one of these and see how that affects the other two, or look at all 3 as mini focus points that support each other.
L for Learn how to get there
Reach out to your friends, use your resources, research (not just on Google or social media) everything you need to help you achieve and take those small steps. Of course, if there is an influencer you like and aspire to, great! Follow them and adopt their best habits, the ones that you can realistically take on. But keep it to one or two accounts. Too many voices and it becomes a complex muddle of conflicting advice.
Learn at home. Find a great online fitness trainer or app that you find interesting and will keep you engaged for more than a week. It should be achievable and engaging, not painful and overwhelming to work out, whether online, in the gym, or in a studio. Go for what suits you, your schedule and your needs. Learn about your abilities and your outcomes; it will all lead to a deeper understanding of yourself as well as your goal.
The first E is two for one: Exercise and eating
The two come hand in hand. Being aware of what we put into our body and how we move our body is vitally important to the end result of weight loss, maintenance and general fitness. This may be keeping a dumbbell by your desk to use in your breaks and always having some veggies washed and ready to go in the fridge.
Many of us will need to make changes and belief system re-organising around these two crucial lifestyle areas. And it is true that you cannot negate a poor diet with exercise. If you need diet advice to reach your body composition and weight loss goals, speak to a certified nutritionist to get you started.
The second E is also a double bonus: Endurance and enthusiasm
Let's clear this up. In my experience, endurance is more valuable than willpower. The ability to endure a small amount of physiological and biological stress, fostered in a healthy way, that leads you to go beyond your current baseline, is more valuable than forcing yourself through something you cannot maintain. That's the bit of discomfort I mentioned earlier. And I can assure you that it gets easier. Like riding a bike, the first part is wobbly and you feel unstable, but then one day, you are up, balanced, and riding smoothly and with a sense of joy and enthusiasm. Falling off happens from time to time, but you get back up much quicker and it doesn't put you off for life.
Feel enthusiastic about the steps that emerge from this unstable period, both those forward and backward steps. Why? Because they build resilience and strength. Ask yourself, if I don't quite feel I am there yet with what I am trying to achieve, do I need to set my goals with bigger time frames and less pressure? Drill back down onto that one focus point, remove any outside distractions and allow time for the results to take place.
Finally, K is for knowledge
'Failures' are part of the road that leads us to our achievements. Know that the end goal is what you’re striving for, and if you don't get there, then it was probably not the end goal for you. Now you can reset and try again. Whether the goal is to lose weight, get fit, or improve your sleep, there is a purpose behind that, and giving yourself the knowledge to know about what you can do means that you’ll have better long-term health results. When I first started my journey to become a professional dancer, there were many physical challenges that led me to frustration and self-criticism. With time, I gained a little wisdom and experience, and the knowledge that I was getting stronger, jumping higher, turning faster, all came from the times I wasn't there yet, not the times I was.
Sleek next steps. Where to go from here
Envisaging a challenge or a goal and applying that to you as an individual, away from the noise of what everyone else is doing, will serve your health, fitness, or weight loss goals. Then it is the practice, the system, the mindset of endurance and enthusiasm that will make those goals achievable, and then a way of life that doesn't weigh you down. Remember, success and achievement require micro doses of effort, failure, challenge, growth and ultimately transformation. They are all within your unique and individual scope. It just takes that first step to get going.
Not sure where to start? It can be intimidating to step into a studio class for the first time. Why not try a live online class from the comfort of your own home? Sleek Technique offers a free online live class to all newcomers. Use code sleek100 to book on our Live class timetable or try a recorded class from our On demand workout library so you can stop, rewind, and enjoy in your own time. Or for nutrition and lifestyle coaching, email Sleek Technique cofounder and writer of this article, Flik Swan, to arrange a free 15-minute online consultation.
Read more from Flik Swan
Flik Swan, Co-Founder of Sleek Technique
After 20 years at the top of the professional dance world, Victoria and Flik brought their combined expertise in dance and fitness together and pioneered the first online dance fitness business in the UK. Laying the groundwork for many others to follow, they continue to bring creative, effective fitness to women everywhere regardless of location.
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