Christmas Programme

Too early for a Christmassy post? 🎅 😁

Bare with me. I’m just too excited!

I’m getting a programme ready for you for the run up to Christmas.

It will be a ladies only group programme with some exercise, nutrition and accountability, to help you lose some weight and feel great before the big season. All will be done online!

I can’t say anymore for now, but will keep you updated.

I can’t wait! Can you? 😊

Make It Fun!

I was talking to someone this morning about their exercise regime.

“ Hi! Long time no see! I remember you telling me a few months ago that you were going to start exercising and looking after yourself. How’s it going?
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“ Well, I’ve been doing it on and off… more off than on, to be honest… It’s just that I hate running so much…”

I was confused…

We then had a long conversation. Me trying to understand why she chose to take up something she hates to help her achieve her goal of losing weight and get fitter.

Her argument was that she read somewhere that running was the best exercise to lose weight fast.

Now, I’m not saying running is not a good exercise… but it really is no better than other forms of cardiovascular exercise. The important thing is that you actually do it regularly. You need to move every day (in some way, shape, or form).

So, the idea that one cardiovascular exercise may be better than the other isn’t helpful. What is helpful is finding the forms of exercise that you actually enjoy. 

If you enjoy something, you will likely make fewer excuses and feel more motivated.

There’s so much variety out there! 

If you hate running, go walking, take a group class, go dancing, kickboxing, or even bike riding. Once you find the activities you like, you will start looking forward to those every week. Try new things! You might be surprised and end up liking something you thought was not your thing. 

I have a client who thought she hated boxing. She had never even tried it! So one day I decided to take the boxing & kickboxing pads along to the session. She loved it! She said she felt empowered, de-stressed and energised.

Different things will work for different people. Be brave! Be curious! Be adventurous! Try something different!

The key to achieving your goals is consistency. Just make exercise a regular part of your life. Whatever it may be, it will be 100% better than that ultimate super duper best exercise in the world you read about, but aren’t actually doing…

Get moving and have fun!

What’s your favourite way to exercise?

#exercise #moveeveryday #justmove #beactive #fitnessgoals #exercisecanbefun

Why My Daughter Inspires Me

I often look to my kids for inspiration.

Kids are so fearless, honest, adaptable, energetic, uncomplicated.

As we become adults, we start being scared of trying or doing new things, we become scared of being honest for fear of hurting others, we stop following our dreams, and we love comfort so much, that we become stuck in a rut for fear of change.

This is my daughter Onyx. She loves a bit of adrenalin. She’s always trying new things, new movements, new ideas. She’s never been put off playing sports with the boys just because she might be the only girl in the team. She just goes for it and I admire her for that.

Sometimes, us adults, have the tendency to overthink or over-complicate things and that can really hold us back.

This is one of many videos we shot during our holiday last summer. I love having memories of all the crazy things my kids do.

I watch them often when I’m in need of inspiration and motivation to be braver, more adventurous, more spontaneous, less complicated.

I love my kids!

What inspires you?

Online Coaching

I am so excited! 

The reason why I started my fitness career 18 years ago, was because I absolutely love to help people achieve their goals and empower them by making fitness a part of their lifestyle.

Fitness has done so many amazing things for my mental and physical wellbeing, that I naturally always wanted to share and teach others how to feel great.

I want to be able to help more people. People that want accountability, that want support, that want coaching, that want programming, but can’t necessarily afford in-person Personal Training.

So, for the last few months, I’ve been working on setting up my online coaching business. Learning how to best help people online, so it fits around their lives. So they can do it on their own schedule. So they can afford it.

Don’t worry, I’ll still be doing in-person Personal Training. I love my clients! However, I realise everyone has different needs and possibilities. Online coaching will allow me to help people all over the world!

How exciting is that?

YOU ARE NOT A DOG

How cute is this guy?

He probably gets lots of treats for being a good boy (or girl…)

Yeah, you may be cute too and you may have been really good all day, all week, or even all month. 

But remember you’re not a dog…

Do you reward yourself with food when…
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– Things have been hard at home or work?
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– You feel physically tired?
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– You’ve been sick or injured?
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– You are celebrating?
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– You’ve reached a goal or completed a task?
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When you have been good and achieved something meaningful to you, do you go all out and binge on food, dessert, or alcohol?

Why?

Why not change the way you celebrate yours and others achievements? 

What’s wrong with treating yourself to an outing to the cinema or theatre, a nice massage, some pampering, a new book, a workshop, a trip, or just some ‘me’ time?

If for instance, you are trying to lose weight and get healthier, using unhealthy food to reward yourself for making healthy choices, just doesn’t make sense. It encourages you to think of healthy food as boring or a punishment…

Instead, reward yourself with something that actually adds to your life. Something that feeds your soul! A reward that will actually get you closer to being the person you want to be.

So please remember, you’re not a dog. You don’t need to reward yourself with food. 

Once you understand that, you will start feeling so much better.

The next time one of the situations arises when you would normally reward yourself with food, stop and ask yourself what you are doing. Be aware and mindful of your choices. Only you can make a change!

Food is not a reward. Food is fuel.

Will you make a change?

#you’renotadog #treats #weightloss #healthydiet #truth #healthybodyhealthymind #yourchoice #foodisfuel #rewards

Setting Up People For Failure

What a way to get you started! Or stopped…

One of my absolute pet peeves is setting up people for failure.

So, imagine you’ve decided you’re going to start taking care of yourself and will finally start making time for your health and fitness.

You’re not sure where to start and look online for some fitness tips.

The first thing that comes up is 
Tip 1:
Exercise daily for one hour!

How is that going to make you feel? You’ll probably give up before you even start…

I mean, if you’re a mum like me, you know full well that to make a commitment to exercise for one hour every single day of the week is just not doable. It’s completely unrealistic and if that’s the only way, then it’s never going to happen.

Being a mum is no easy task! Especially if you have little ones… We’re on call pretty much 24/7. We don’t consider ourselves to be a priority and the housework is never-ending. 

Changing our mindset is hard enough. To realise how important we actually are and how it is a must for us to look after ourselves, so we can be happier, healthier human beings (both mentally and physically), is a challenging task. Takes a lot of work to realise that we owe it to ourselves and those around us… Let alone deal with the unrealistic expectation that we must exercise for a whole hour every single day of our lives. Really?

Don’t worry. I totally get you! I understand you and I know where you’re coming from. Even I don’t exercise every single day for an hour. There are ways of keeping workouts short and effective. Workouts that fit around your lifestyle, instead of taking over your life.

Let’s be realistic here. The important thing is for you to get started! If you can start by fitting in 10 minutes of activity into your day, then that’s great. 10 minutes is a lot better that 0 minutes! Those 10 minutes will eventually become 15, 20, 30 minutes. As you become more aware of how good being active makes you feel, you will start making more time for exercise. You can get started by going for a vigorous walk, or dancing at home, or going up and down your stairs. Whatever works for you!

The important thing is to get started! 

Don’t allow others unrealistic expectations to impact your life. Understand what’s realistic for you. Understand how important it is for you to start getting active. Understand that you are allowed to look after yourself. Understand you need to be happy and healthy to be able to look after others.

What’s stopping you?

#petpeeves #unrealisticexpectations #momslife #lookafteryourself #justgetstarted #healthybodyhealthymind #youareimportant

Excuse Me?

I know!…
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You’d be surprised how many people think they need to get fitter, or need to lose weight first in order to hire a Personal Trainer.

It’s like hand washing your car before taking it to the car wash… Or making your feet look nice before you go for a pedicure…🤔

It makes no sense!

We, PTs, are here to help you achieve your goals. You don’t have to do it on your own. You don’t have to guess what might, or might not work. You don’t have to go through endless mismatching information online and end up more confused than when you started. You don’t have to keep doing the same mistakes and wondering why you’re not getting results.

A Personal Trainer is supposed to guide you on your journey. To help you get to where you want to be. We know how to motivate you and when to give you a friendly kick up the backside when you need one.

If you’re not an electrician, do you try to fix electrical problems in your home? If you’re not a builder, do you try to build your own house? If you’re not a mechanic, do you try to fix your own car?

Sure there are enthusiasts out there. There are people that will give anything a go and successfully fix whatever needs fixing. 👍

However, for the majority of the population where lack of motivation, low self-esteem, negative body image and/or excessive body weight is an issue, they would greatly benefit from the help and expertise of a Personal Trainer.

Why would you chose the hard uncertain way, when you can have a professional guide you through every step of the way? We are passionate and professional about our job. We genuinely want you to be healthy, happy and successful. We take a genuine interest in you, your goals and your wellbeing. 😊

We are not here to judge you! We’re here to help you. You don’t need to try to lose weight or get fitter before you book us. That’s what we’re here for. If that’s the way you think, you might never reach your goals… you might not even manage to get started…

Starting is the hardest bit and we are here to support you. You just have to make a decision.

If you have been thinking about getting a PT for a while, just do it. There are so many out there specialising in many different things. Make sure you find your match and ask questions. It’s important you get the right person to coach you. One you feel you can be open and honest about your struggles and barriers.

Make the decision to improve yourself, your health and your mental wellbeing. You are important!

And if you need some help, you know us Personal Trainers are here to help you along the way. 
💗

EAT MORE DOUGHNUTS

Eat lots and lots of doughnuts!

Yes! If your goal is to put on more weight, to increase your body fat, to feel more tired and to increase your risk of diabetes, go ahead and eat plenty of doughnuts. 

You should eat according to your goals!

So, what is your goal? Are you eating according to what you want to achieve? Is what you are eating helping you to get to where you want to be?

If the answer is yes, then I’m glad to hear that and I’m over the moon you have decided to look after yourself and put your health first. Well done!

If the answer is no, then you need to make a decision. Do you want to work towards your goal? Do you want to feel happier and healthier? Are you ready to make the changes necessary to be where you want to be?

Only you can do this! You decide what you pick up and put in your mouth. You are the one that does all the chewing and swallowing. You have the power to decide what goes into your body.

Your body is your machine. Its effectiveness depends on the quality of fuel you feed it with.  

So don’t expect to lose weight, feel energetic and amazing when all you put into your own machine is doughnuts. By now I think you realise I’m not just talking about doughnuts in particular… I’m talking about all the food choices you know are not ideal to help you reach your goals. However, you still choose to feed your body with them…

Perhaps it’s time you have a word with yourself and realise how important you are. How important your health, as well as your physical and mental wellbeing are to you and to those around you.

Your health should be a priority!

What will you do about those doughnuts? Will you eat more or less of them?

#mindset #diet #weightloss #mentalwellbeing #physicalwellbeing #yourbodyyourmachine #yourhealthmatters #healthyfoodchoices #nutrition

Your Choices, Your Consequences

Your life is a product of choices and all choices come with consequences, whether good or bad.

I want you to understand that YOUR choices are exactly that, YOURS. 

YOU are the one that will have to live with the consequences of the choices YOU make.

If today YOU choose to stay in bed all day, watching tv and comfort eating, that is YOUR choice. I’m not judging you at all, you are free to do whatever you want to do with your life. But I want you to realise that if YOU choose to do that, then that is YOUR choice.

How will that make you feel by the end of the day? Or tomorrow morning? You will probably feel sluggish, like the weekend went too quickly, maybe ashamed of all the stuff you ate, unaccomplished, unhappy with your body and yourself, feeling a bit foggy, etc.

Those are the consequences of the choices YOU made.

If YOU choose to perhaps start your day with a nice vigorous walk this morning, appreciate nature, breathe in the fresh air, maybe even listen to a motivational podcast whilst you’re walking, or if you prefer, take in all the sounds and the stillness of a Sunday morning… how will that make you feel?

Because you started the day focusing on your health, both mental and physical, chances are you will be making better choices throughout your day. Your mind will be alert because you were active first thing in the morning, you will feel good about yourself and happy you did something for you, you will probably feel like tackling some stuff at home that’s been in the list for a while, or perhaps you have kids and you’ll just feel in a much better mind place to be able to care for them, play and enjoy your Sunday together.

Those are the consequences of the choices YOU made.

I know sometimes it’s hard to own our choices, but we must stop blaming other people and situations for where we are at. 

YOUR choice, YOUR consequence.

So, will choose happiness, health, physical and mental wellbeing?…

Or will you choose unhappiness, sluggishness, low self-esteem, self-pity?…

I know it’s tough to hear, but sometimes we need tough love. I want to help you get to where you want to be. I want you to be happier, healthier and enjoy life!

What will your choice be today?

#toughlove #mentalwellbeing #truth #fitnessisimportant#takecareofyourself #yourchoices #yourconsequences #yourhealthmatters  #motivation

WHO DO YOU WANT TO BE?

If you don’t have a picture in your mind of what it will look like, you won’t have the drive to get there.

Imagine yourself having achieved your goal. You need to visualise it and keep the image in your mind!

Ask yourself…
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How does it feel?
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What emotions show on my face?
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What do I look like?
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How has my daily life changed?
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What will I be like at work/as a mum/wife/partner/person?
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How will I celebrate? (Tip: make it non-food related. ;))

Your thoughts will become your reality.

These images and emotions need to be embedded into your mind. Spend time everyday focusing on these positive emotions and mental images. Visualise as often as you can! Just like your pelvic floor exercises, you can do these anytime anywhere. Whilst brushing your teeth, cooking, cleaning, driving, walking, being a mum, etc.

You need to project your goal! You need to know exactly what that goal looks and feels like. You need to feel the excitement and the rewarding emotions of achieving your goal.

Visualise the YOU that you will become! Visualise the end result!

That will be your biggest motivation. That will give you the drive!

Who do you want to be?

#fitnessmotivation #visualiseyourgoal #endresult #daydreaming #makeachange #weightloss #fitnessgoals #youcandoit #mums #liveyourdreams