Kate's Story

When I started training with Kim I was quite overweight, a gradual increase over the last 10 years as I had my 3 children. I was tired all the time & unhappy with the way I looked, felt & moved. 

I was hoping to lose weight, increase my energy & fitness levels and improve my health to decrease my chances of developing illnesses like diabetes.

When I met Kim she said she would normally let me settle into the new fitness regime first before making any other changes, but I was ready. 

In fact I think I had been ready for a long time but had lacked the motivation. 

The monumental task of losing weight & making those changes had seemed too great. 

There were many things I thought I wasn’t quite ready to give up & there was always an excuse as to why the timing wasn’t right. But having made that first step of contacting her and booking in to my first class, she could see I had made that commitment and I was determined to make the necessary changes. 

It was then she suggested the 6-week challenge.

It involved giving up my three favourite things, Bread, Cheese & Alcohol along with several other things that didn’t hurt so much! 

Kim’s style of fitness really suits me. It’s high intensity but low impact and small groups, which allows time for one on one coaching. 

I started exercising 3 times a week at MET Fitness Studio 1 and also doing more cycling. 

Doing the classes has certainly kept my motivation up to stay committed to the dietary changes, which has enhanced the weight loss.

The first few weeks were definitely the hardest but surprisingly, after that I started to miss my favourite things a little less. 

What was great about the eating plan was firstly, using my hand as a guide to portion size, I was never without it! 

And being able to modify my diet in the way she had suggested without having to prepare separate meals I found I could make the changes I needed fit into our regular family menu. 

I found I really had to examine the reasons why I was eating. 

As there is no snacking and I was definitely not feeling hungry between meals, if I found myself reaching for or thinking about a snack I had to mindful as to why? 

Non-hungry eating had been a big part of my problem. 

Finishing the kid’s uneaten food, using food as a reward, eating when I was bored, all this had to stop. The first few weeks were the most challenging I just had to really think about why I was considering a snack, remind myself I wasn’t hungry & move on. 

Now I don’t even think of it, I’m not hungry between meals, snacking is not an option, another habit I have broken!

It took the first 6 weeks for my body to shift into fat burning mode.

I started to notice changes in my body (an incredible 52cm off my entire body!) and I decided to continue with the eating plan. 

During the next 6-week period the weight has continued to come off and I feel fitter & stronger. 

When I started I could barely do a plank or a wall sit. I can now do them full a full minute! 

Kim is always so encouraging especially when I feel I’m doing terribly!

I am much more agile now & find it easier to keep up with my kids.

I had my first alcoholic drinks after 3 months of not drinking & whilst I enjoyed it & I had spent those months missing it terribly, I came to the realisation that I didn’t need it after all. 

It was more a habit I had developed over time & I haven’t had another drink since!

So now I am 14 weeks down the track and its not just me noticing the changes, I’m getting lots of comments about how great I am looking. 

But the most important thing is that I’m feeling great! Thanks Kim!

Chicken Stir Fry 2.0

I posted a similar recipe years ago but stir fry is still a solid player in my meal rotation.

I'm one of those weirdo's who has pretty much the same thing every Monday, Wednesday, Thursday, etc.

Tuesday's are always different because I go out to dinner with dear friends & we take turns in choosing the restaurant. Eating out is less healthy than cooking at home but my Tuesday Crew & I have been friends for so long & they helped me out at the lowest point of my life, that the health-giving benefits of these meals is not measured in calories, sugar or fat - but in Love.

Never underestimate the health benefits of dining with treasured friends.

I digress.

I'm always banging on about easy, healthy, home cooked meals that don't take a lot of time to prepare.

If it takes longer than 20 minutes from pulling the ingredients from the fridge, to dinner on the table, I'm unlikely to get excited about that.

I'm a busy working mum, running my own business, so call it what you will, laziness*, Life-hacks, whatever - I call it Efficiency.

Before we start, here's a Top Tip:
- buy your chicken (or red meat) stir fry in bulk.
I generally get enough to make a week's worth of meals by checking the weight on the packet (200g/pp, half that for kids)

- take 15 minutes at home to portion it up, cut/slice to requirements & add whatever sauce or flavour you enjoy to the zip-lock back with a dash of olive oil & salt.
I like adding soy, oyster sauce, teriyaki sauce, hoi sin, chilli or sriacha

- freeze & defrost in fridge the night before, so dinner is good to go.

Preparation is key:
Having the veggies in the fridge means you don't even have to think about what to make, you use what's there & chopping veggies into similar sized pieces means everything cooks together.

Use these nutritional gems and/or add your own preferences.

* broccoli
* onion
* carrot
* green beans
* frozen peas
* capsicum
* cauliflower
* bok choy
* corn (cut off the cob)
* snow peas
* cabbage (thinly sliced)
* zucchini
* any vegetables you enjoy

Here's my easy-peasy stir-fry-not-greasy 6 Veggie Dinner in under 20 Minutes...

Cook the meat for about 5 minutes or until browned.
Remove from the pan.

Add the veggies & cook until almost soft.
Add the meat back in & mix well for another 5 minutes.

Serve this as is or with a small portion of rice or noodles.

Enjoy with family & friends.


*May I say, I don't actually know any lazy women.
I know women who work hard, are exhausted, raise amazing families, do what they need to do to make that work & may not always have time to bake or make fancy meals.
Me too, Honey. This is why I share what I do with you. 

Caring for Our Bodies Through The Decades

For most people, caring for our body may not seem like a priority in our 20’s.
We’re young, vibrant & bullet-proof, right? We bounce right back from a big night out, no aches and pains, and we look at your parents (and anyone over 40) as The Old Folks.

In our 30’s, life can take a more serious turn.
With a focus on career, family & the future, we are all systems go. If we’ve been fit & active up to this point, that activity can tend to fall away as other priorities come to the fore.

If fitness was never really our thing, those aches & pains I mentioned become a little too frequent, mostly due to an inactive lifestyle.

In our 40’s, is often the time we take stock of how far we’ve come & look ahead to our future (remember those Old Folks? Yep. Now that’s you).

This is often the time when we start to take our health more seriously, especially if we or loved ones have gone through serious injury or illness.

In our 50’s and beyond, we come to realise that moving well & pain-free, means we’re on a better road for the decades ahead. Being active means living independently for longer & reducing risks and complications of chronic conditions like heart disease, type 2 diabetes and arthritis.

This is where MET Fitness can help.

We understand the time pressures & realities of life, work & family, which is why our classes are designed to give you maximum bang for buck in terms of time, money & fitness.

We work with people of all levels of fitness and mobility; our clients have included people with knee replacements in both knees and other conditions that mean we adapt.

There is always a way to be fitter, stronger, healthier & happier.

Being fit FEELS GOOD, it’s not about what you look like.

Being fitter & healthier reduces your risk of 35 chronic diseases, including 4 types of cancer.

Being fit gives you more energy to live a great life.

Healthy is an outfit that looks different on everybody – fitness is the foundation.

Reading Nutritional Panels

Have you ever wondered about the information on nutritional panels; why is protein important? should I cut out carbs? which fat is 'the good fat'? and what does it all mean?

Start by looking at the 'energy' numbers, in the 'per 100grams' column; this column is most useful for comparing products, as the 'per serve' measure varies across different brands and food types.

If you're looking to lose a serious amount of weight, say more than 10kg - 15kg, then the energy value of the food you eat becomes significant.

You should be looking to consume between 400 - 600 calories per meal, (x 3 meals = 1200 - 1800 calories per day) depending on your body type & weight loss goals.

The make-up of these calories is also important: protein builds muscle cells and keeps you feeling full for longer, so try to include it in every meal, but watch out for foods that are high in protein which also happen to be high in fat. (eg. nuts)

When looking at the fat content of foods, check the 'total' fat per 100g and aim for under 10g/100g; remember 10g of fat per 100g = 10% fat!

This is further broken down into 'saturated', 'trans' fats which are both REALLY bad for you, so avoid anything with the word 'hydrogenated' in the ingredients.

Carbohydrates are necessary for your body to function and they have gotten a really bad reputation over the last decade; for some, rightly so, (have you ever noticed that white bead makes you want to eat more... white bread?!?!), however, not all carbs are created equal.

The body converts carbs into glucose, the form of sugar it can best use, but it does this with simple carbs far more quickly, giving you a blood sugar spike (not good for your pancreas) and if this energy is not used up, it is easily converted and stored as fat.

Here's a good explanation of simple vs complex carbohydrates & why eating whole food matters.

Heavily processed foods have most of the nutrients and fibre removed & sometimes artificially added back. This is called fortification and often happens with breakfast cereals.

With global ill-health rising across the developed world, in no small part due to diet & lifestyle, this article was hardly a surprise.

It is a good wake-up call to start reading nutritional labels; specifically, you should check the total energy, protein to carbohydrate ratio, sugar and salt levels.

Always use the per 100 grams/100 mls column to compare across products and serving sizes.

The good news is, fresh fruits & vegetables don't come with nutritional labels.

A good rule of thumb is to mainly shop the fresh food sections, take a list with you, avoid the chips/lollies/soft-drink aisles completely (if it's not in the pantry, you won't eat it later) and get creative with your meals.

So start reading those labels, making wiser choices and enjoying the food you eat from the inside out. Happy training!

Motivation In Two Forms

You've heard me say many times that motivation is a myth, that nobody is motivated all the time and that we just have to make the decision to make the change that makes the difference.

Well, that is true... to an extent.

We've all felt that exhilarating burst of energy that motivates and inspires us into action.

Whether it's making a call we know we need to get over & done with, or the call we've been looking forward to.

We're either scared or excited, and those two feelings share a lot in common, physiologically. Our interpretation is key. 

Sometimes it's just a matter of reframing to use our energy states to achieve the results we want.

Which brings me to how motivation works, in its two forms - Away From and Towards.

We are either motivated to move away from a troubling or painful situation or towards a sought-after or rewarding situation. They both serve a purpose and have their benefits.
Once you get clear on your "why", you can nail your "what".

Weight loss is one I hear a lot from clients; they were significantly overweight and they took steps to lose weight but as they got closer to their goal, they just didn't seem to have the motivation they started with.

Other clients started with a heath & fitness, rather than a weight loss, goal and they seemed to power on through from one goal to the next.

This is how Away From and Towards motivation works: when you're moving AWAY from pain & whatever it is you DON'T want, the further you get from it, the more comfortable you feel.

Almost like you're feet are far enough from the fire that you can relax, you don't have to do the work any more.

Away From motivation is a great way to START whatever changes you're looking to make.

You are really clear about what you don't want, but it's ultimately a negative motivation and lasting change takes more than that.

Towards motivation is the goal you have in your mind, your heart & your soul.

It drives you onwards even when you've made good progress because it's a shining, positive motivator even on days when you don't feel like it.
It literally pulls you towards your goal!

You may start out wanting to change your current health situation but what will keep you going once you've made those changes, is the thought of feeling even better, moving well when you're older & avoiding some of the common pitfalls of aging, like falls & immobility.

The other major benefit of Towards motivation is that it encourages you rather than criticises you, it brings you along rather than punishes you, it helps you rather than hurts you.

It really is the only way to maintain a kind, self-caring & consistent approach to your goals.

Being kind to yourself is about doing the good stuff, even when you don't feel like it.

Because you are so very worth it.

Working it out

Talking with a dear friend the other day, we got on to the topic of work & how she's unhappy in her current role. She's not sure what else she would want to do and we explored some possibilities.

It got me thinking about the fairly modern expectation that we should all be excited, inspired & fulfilled to go to work each day and if that's not the case, maybe there's a problem.

Some people's work involves doing things they are very good at and get paid well for.
By viewing this situation as a chance to use & develop skills and to allow them to have the means to enjoy the other aspects of their lives (holidays, dinners out, Nice Things), they don't 'suffer through' each day.

I'm very fortunate to do a job I love and be able to live a good life doing it. I get to help people live healthier, more energetic lives and can pay my rent & bills doing so.

But there's also the back end of work - the paperwork, marketing, shameless self promotion (even when I'm not feeling it) and other admin that is not fun but is so very necessary.

Work is called work for a reason. It takes effort.
Even when we don't 'feel like it'.

Motivation is a myth. Nobody is motivated all the time but we do what is necessary to create the conditions we would like in our lives.

I bet you're not motivated to brush your teeth each morning but (I hope) you do it, because you want to avoid the consequences of failing to do it.

Workouts are the same, they never get easier, you just get stronger.
And then I take you to the next level (you're welcome) or I'm not doing my job.

Growth doesn't come from the shiny, happy, easy stuff.
Growth comes from pain & discomfort.

Sometimes it's necessary to get a little uncomfortable to make changes that are beneficial and necessary.

You don't have to spend a lot of time taking care of your health, you just have to do the little things that make a big difference over time.

And I'm here to help.

Health & Fitness Strategies for New Mums

When you’re a new mum with a baby to take care of, feeling sleep deprived, with no energy and no time to recharge, making time for you can seem overwhelming.

Whether you were fit and active before your baby, or just feeling like you need to move more and do something for yourself, there are safe, gentle ways you can take care of your health and fitness.

Regular exercise has many benefits for your mind as well as your body.

The two main factors affecting what kind and how much exercise you can fit in are time and energy, neither of which are necessarily under your control as a new mum.

Paying attention to your energy levels is important in determining what exercise you can do on a given day.

Depending on your child’s age, there are many different ways to include them in your health and fitness routine.

*  Incorporate exercise into your daily routine and take a regular walk with baby in the pram.

*     Most babies & toddlers love being lifted up and down and squats are a terrific strengthening exercise - do them while holding your baby for a play and exercise combination.

*     Toddlers are naturally active so a game of chasey or hide and seek at the park is an activity you’ll both enjoy, and especially good before nap time.

*     Look for a local fitness class specifically for new mums, where you can exercise in a safe, supportive environment. Meeting other mums in your area is a great way to meet other women who understand where you’re at.

*     Fitness classes that offer strength and conditioning rather than just a straight cardio workout give you the most value for your precious exercise time – look for local groups that welcome babies & toddlers.

*     Obviously, if you’ve been up all night with an unsettled baby, a heavy weight-lifting session is not recommended but a 30 minute walk around your neighbourhood WILL give you an energy boost.

*     Make sure you’re eating good, healthy food, especially if you’re breastfeeding; you deserve every opportunity to feel as good as you can when so much of your energy is devoted to caring for the needs of another human being.

*     Remind yourself regularly that you’re doing your best, listen to your body and know that sometimes rest is the best health gift you can give yourself.

*   Start slow, do what you CAN do and start to notice how good you feel.

Kim Watson is strength & conditioning coach, health consultant, busy mum and the owner of MET Fitness.

MET Fitness provides Exercise for New Mums and Group Fitness for Busy Mums, helping you feel good, look good and have MORE energy.

Contact kim@metfitness.com to find out how you can get moving safely.

Conscious Fitness

Starting a training program can seem daunting at the beginning, there is a lot to learn about the exercise techniques, how to perform each movement, even how to breathe for optimal results.

Your body may move in ways you have not experienced before and you may feel uncertain, even anxious about what you are being asked to do.

MET Fitness training programs are more than just exercises; they are designed to improve your strength and posture and teach you to be more conscious of how you move your body, in your training session and in everyday life.

We often dissociate physical activity from our thoughts and feelings, but as many clients will attest, they have noticed profound changes in the way they think and feel in the whole of their lives, as a direct result of participation in their training program.

The word ‘whole’ comes from the same root as the word ‘health’ and by inquiring into deeper causes of our health problems, not ‘what’ but how we eat, drink, exercise and go about living our lives, we give ourselves the ability to influence our health in a profound and lasting way.

Increased personal neglect contributes to increased reliance on symptomatic ‘fixes’ such as drugs or surgery. What is required are new ways of thinking, feeling and being in our bodies with an awareness that we operate as ‘whole’ rather than a collection of our parts.

Criticism vs Cooperation

By confronting learning opportunities with curiosity instead of fear and being comfortable with the idea of ‘not knowing’ while we are learning, we give ourselves the space to observe, receive feedback and alter our habitual patterns, creating new ways of moving and being.

We usually think that ‘controlling’ ourselves is the best way to effect changes in our lives or ‘improve’ ourselves, when what is needed most is cooperation.

Overemphasis on ‘knowing’ as opposed to ‘learning’ makes looking good in the short term more important that being good in the long term.

A new perspective is required.

Cooperating with ourselves

At MET Fitness we focus on deep learning on a physical level that allows us to embody new capabilities for effective action and movement. This embodiment is a developmental process that continues over time, in a continuous cycle of action and practice.

The impatient quest for improvement often results in superficial changes that leave our deeper patterns untouched. Conscious action is critical for transforming our will, thinking, emotions and body; we must be fully conscious to be fully effective for deeper learning.

Deeper learning often produces fewer obvious consequences for long periods of time.
In order to embody new competencies we have to practice continuously for periods of no apparent improvement. In Chinese, ‘learning’ is expressed by two symbols: the first stands for ‘take in’, the second stands for ‘practice constantly’. In the West, we are so focused on results that we have little time for ‘practice constantly’.”

Learning is a lifelong process that doesn’t end when we leave school; it can feel dangerous or scary ‘not knowing’ and many people prefer the safety of this, rather than questioning, exploring or experiencing anything new in their lives.

We humans are complex beings, we need to experience the unity of our system as a whole, working with our breath and being fully present in our body, to experience conscious activation of the correct muscles for the job.

What we tell ourselves about that feeling can stop us in our tracks and prevent us learning something new and delightful about ourselves, our bodies and our relationships.

There are no mistakes with learning. 
You cannot do it wrong.
Just keep going.

Fit Your Own Oxygen Mask First

One of the most important lessons I learned, while training in New York, was the importance of managing my energy.

I was training solidly for two hours a day most days, from 1 - 3pm and two mornings a week was 7am Bootcamp, which was "only" an hour.

I was also out and about seeing galleries, museums and everything else that great city had to offer. With this schedule, I worked out pretty quickly that eating appropriate food, resting when I was tired and paying attention to how I was feeling, physically and emotionally, was very important.

When your energy levels are low, don't try to "get things done" until you've taken care of yourself first. You will still get everything done.

I call this the "airline oxygen mask" situation.

During the safety demonstration on a plane, the reason you fit your own oxygen mask before fitting those of children or other people who rely on you, is because if you fit them first, you will pass out from lack of oxygen and can be of no further use to them.
Managing your energy means getting enough sleep, drinking enough water, eating enough good quality food and keeping your body fit & strong.

Paradoxically, the more you use your energy, the more you have to live your fabulous life. Most importantly is noticing when you need to do each of these things; check in with yourself, assess how you are feeling and take appropriate action to restore yourself.

Managing your energy takes a little more thought and planning than just scrambling through life wondering why you always seem to be exhausted.

The pace of life may not slow down, but taking care of yourself leaves you feeling calmer, more in control and nurtured in the face of anything life throws at you.

Taking time to look after your Self is entirely necessary. Start today.

5 Weight Loss Myths - busted.

"I want to lose weight", is something I hear from almost every client I work with.
My goal is to educate them on the difference between losing weight and losing fat.

Many people have forgotten about food as nourishment and prefer to base their choices on taste, comfort and habit.

The long-term results of these choices can be seen in ever increasing waistlines and diabetes diagnosis.

To clear up some myths about losing weight and 'dieting', here are my responses to comments I have had from actual clients.

1. "Some people are 'naturally thin'."

Firstly, how thin you are is not a determinant of how healthy you are but most people over 35 are interested in dropping a few kilos or fitting back into clothes they used to wear.

Follow a 'naturally thin' person around for an entire day, better yet, over the course of a week and you will notice how they balance energy intake & expenditure as well as the choices they make over that time.

Genetics does play a part in what body type you inherit - about 20%. So you have an 80% contribution to make.

Ask yourself how often you do the following:
eat in your car
eat walking around (for example, at the shops)
eat in front of the television.

These are all examples of unconscious eating and contribute significantly to weight gain.

And after age 35, good luck with relying on your 'natural thinness'!


2. "I don't eat very much but I can't lose weight."

I hear this a lot and the first thing I ask clients to do is to keep a Food Diary each week, to get accurate information about what they are eating and drinking.

Most of us underestimate what we eat & drink and overestimate how much activity we do.
We're optimists that way  :-)

Usually, if the client is honest with themselves and me, we will see where and when they are eating more than they need or making poor nutritional choices. We make adjustments to give the body the nourishment it needs and they find they are not hungry and start to lose weight.

Refusal to keep a Food Diary is a refusal to acknowledge the reality of your diet and is a red flag that you will have trouble changing the situation.

Get the information, deal with your reality.

Of course if you really are eating too little and eating the wrong kind of food, you may also believe myth #3...


3. "I have a slow metabolism. "

This is about body composition; having a higher body fat percentage than is considered in the healthy range will have a lot to do with how your metabolism works.

Basal Metabolic Rate or BMR and lean body weight, are more accurate indicators of how much energy you need to take in, than the amount of exercise you do.

BMR is the amount of calories you would need if you were ill in bed all day, just to keep all of your bodily processes working.

Lean body weight is your muscles, bones and organs, all the tissues of the body that are not body fat.

Here's an example of how BMR and calories work:

Person A weighs 80kg and has 20% body fat.
This means she has 64kg of muscles, bones, brain & organs that require energy.
She needs 1523 calories per day to maintain regular bodily processes.

Person B also weights 80kg and has 30% body fat.
This means she has 56kg of muscles, bones, brain & organs that require energy.
She needs 1333 calories per day to maintain regular bodily processes.

Person A NEEDS to eat around 200 calories a day MORE!

Merely cutting back on calories will force your body to conserve fat, refusing to release it as an energy source, and of course drastic calorie reduction is unsustainable.

When you go back to 'normal eating' you have just trained your body to store fat even more efficiently thereby starting the whole cycle again.


4. Bodies respond differently to food.

No. No they don't.

Some bodies may be more efficient at storing excess energy as fat due to the way the metabolism has been trained, but the human body responds to macronutrients, with the same physiological processes.

When you eat protein, carbohydrate and fat, your internal chemical processes are the same as the next guy or gal.

Carbohydrate, particularly starchy carbs, are stored very efficiently as fat when converted to glucose and the body will always use carbohydrate as fuel first.
 
The body will only burn fat when there is no glucose available.

Essentially the body is a starchy-carbohydrate/glucose/fat storage environment OR a starchy-carbohydrate-free/fatty acid/fat burning environment.


5. "I've tried everything and nothing works for me."

There are many fads, restrictions and just plain crazy diets and other products that promise you instant weight loss.

Many of them contain the small print "when used in conjunction with a calorie controlled diet and regular exercise." (hint: save your money and follow this advice)

I'm sorry to break it to you but they just don't work, mostly because they are unsustainable over the long term.

I would respectfully suggest you may have tried everything - for a week or two, whereas it takes your body at least 4 - 6 weeks to make the necessary metabolic adjustments for fat loss.

For more information on how to create a sustainable eating plan that works for YOUR life, contact kim@metfitness.com

Join our next 6 Week Challenge for a fully-supported change program that will teach how HOW to eat - for life!

The Five Stages of Exercise

It's always interesting to me how people go through various mental gymnastics, justifications and rationalisations to avoid doing what they know to be necessary to maintain or improve their health and reminds me of the five stages of grief, described by Elizabeth Kübler-Ross.

I understand that not everyone wants to exercise or eat healthy foods, I too used to be one of those people who thought the words 'fun' and 'run' had no business ever being put together.

Then when I was a teenager, my mum was diagnosed with Type 2 diabetes at almost the age I am now. I saw how ill she was leading up to the diagnosis, while also dealing with other health issues, namely rheumatoid arthritis and osteoporosis.

It was also around this time we started learning about genetics at high school and the confluence of events made me take stock of my own attitude to my health for the future.

Now don't get me wrong, I did not suddenly start exercising and eating right, I was a teenager after all, I was invincible, right? 

What was happening to my mum wasn't going to happen to me, it just wasn't; I decided that without even realising it WAS a decision and without necessarily having a plan in mind.

I had just hit the first stage - Denial.

In the proceeding years, as I moved from the corporate world into the field of health & wellness, as I started a family and wanted to be a good example for my child, I began choosing healthy foods and actually enjoying them. My studies into health and nutrition led me to regard junk food as not actually real food at all, making it easier not to eat it. 

When I eventually began a fitness program with a personal trainer, I realised that I did not enjoy exercise at all and discovered the second stage of Anger.

During our training sessions, I would feel quite angry towards my trainer for 'making me' do whatever set of exercises she had planned for that session and luckily she was tolerant of my sweariness (yes, it's a word) on those occasions I verbalised my feelings, without directing them towards her.

Eventually I worked out that I had a choice to train or not, I had a choice to feel better or not and the anger subsided. 

Then I moved smoothly into stage three - Bargaining. 
This was possibly harder on my trainer than my swearing because I would be constantly negotiating and re-negotiating the program. 
"Can I do this instead of that?"
"Can I just do 20?"
"Do I really have to do that again???" 

I didn't really move through stage four, Depression, but I have seen it play out for many of my own clients, particularly if they have unrealistic expectations of themselves and the amount of time it will take to feel and see a real difference.

Their enthusiasm is sky-high when they come for their fitness assessment. 
They are so keen at their first session, I actually have to hold them back from overdoing it. 
The first few weeks are "amazing!" and they feel so good but often they will give up, saying life has become too busy, one thing or another is getting in the way of training and for a little while, they stop.

During this time, they go back to feeling tired, having no energy and feeling badly about themselves that they tried and failed. 

It's at this stage that I gently remind them why they started exercising in the first place, how great they felt when they made it important to fit it in and that the only failure is giving up.

Some get it some don't, but the transformation in the people who move to Acceptance, who acknowledge how great it feels to move their body, to give their best to their family and to have more energy to live a great life, is just joyful to witness.
 
The single most important factor I see in whether people get to the final stage of Acceptance is that they made a decision. It's not a question of "will I exercise tomorrow?", it's a just a decision that they no longer question. 

They know why they do it and they know they are worth the effort.



If you're sick and tired of being sick and tired, contact me at MET Fitness or on Facebook and take the first step to a healthier you.

Challenge yourself, just enough.

We can scare ourselves into inaction by thinking we need to make GREAT BIG radical changes all at once.

It is the small, sustainable changes we put in place each day, one at a time, that make the biggest difference in our lives.

There is a small but dedicated group of training clients who have taken on the MET Fitness 6 Week Challenge, making changes to the way they eat, train and take care of themselves.

There is another group, who are quietly watching from the sidelines, perhaps waiting to see how this goes, wondering if they could take on the Challenge for themselves.

The thought of making changes to our daily habits can be daunting; it took the Challengers a couple of weeks to get used to the idea, prepare themselves mentally, emotionally and physically, and put in place the planning they knew they needed for success.

I am always impressed with the thought, creativity, dedication and consistency shown by previous Challengers. They learn to pay attention to the quality of food they choose to put into their bodies and they make fitness a regular part of their day.

They understand that it is not about being 'perfect', it is about paying attention to your life and your health - YOU get to decide how you live!

I am equally impressed with the continuing curiosity, learning and desire shown by the observing group, to live healthier lives, to find ways of making that work for them. 

Making changes in your life that you know need to happen takes time - making the decision to start takes an instant.

Change one thing for a week to give yourself that sense of achievement and the confidence to know you can reach the next goal, and the next.

Whatever your health or fitness challenge, write it down, make a plan and set the date. Go!

Start Your Own (Healthy) Revolution.

"Dontcha know talkin' about a revolution sounds... like a whisper" and if you were listening to music in the late 1980's you will recognise these Tracey Chapman lyrics.

However, you may not recognise the truth of this statement in relation to your health and well being.
It's that little voice inside that very quietly tells you that YOU DO know exactly the right things to be healthier, fitter, happier.

It often pipes up when you're partaking in a particularly unhealthy practice, or in those quiet moments of reflection.


Listen to that voice.

That voice knows you better than you think.


Too often we ignore that quiet voice or it is drowned out by our 'inner teenager' who loudly shouts:

"but I DESERVE it',
"No one tells ME what to do",
"I can have it if I WANT to",
"but I'm SO (insert feeling here), I just NEED this".
Start to view living a healthier life as a revolutionary act, where YOU reclaim your responsibility for your own well-being and daily choices.
Learn the difference between what you want and what you need.

Learn that saying 'no' to your 'wants' while meeting your needs, gives you a profound sense of mastery over YOUR life.

Challenge your 'usual' habits, particularly when you are feeling tired, stressed, sad, angry; examine your responses and find out what you do instead of rest, relaxation, or dealing with difficult feelings.

Start to change those responses.
Get help if you need to.
What if you lived in a world where the majority of people were healthy and happy most of the time?

Imagine that future - then start creating it in your own life, one step at a time.

Being Kind To Ourselves

I use this phrase a lot when I work with people who want to make long-term, sustainable changes in their life, the kind of changes that will dramatically alter their health and their future.

They often interpret this to mean they don’t have to live up to their health commitments, that they can go off-track and sabotage their food & exercise prescription simply because they “ didn't feel like it” or were “having a bad day”.

This is entirely opposite of what I mean.

Being kind to yourself, really taking good care of yourself, starts with a decision that is not negotiable and a willingness to be realistic about what is good for you.

Imagine: you've had a really stressful day at work, your boss is cranky at you, co-workers are being more difficult than usual and you have a splitting headache on the way home from work. 

Dinner consisting entirely of chocolate and cheese, possibly wine, and staying up late to zone out in front of the television may seem like an easy option. “ I've had an awful day,” you tell yourself, “I deserve some pleasure, I can’t be bothered doing anything else.”

So you eat some non-nutritional food and flake out on the couch. Your headache feels worse, you feel sluggish and tired but instead of going to bed, you stay up too late watching television, exacerbating your tiredness.

Imagine that this is your child, or your best friend.

Would you deliberately ignore their needs, or make excuses for why you wouldn't help them feel as good as possible, especially under difficult circumstances?

I bet you wouldn't.

Imagine: you've had a really stressful day at work, your boss is cranky at you, co-workers are being more difficult than usual and you have a splitting headache on the way home from work.

“ I've had an awful day,” you tell yourself, “so I’m going to make sure I drink plenty of water when I get home. I’ll make myself a quick vegetable omelette and I’ll make sure I get an early night.”

The first scenario may seem like the easiest option, and by certain criteria it may be, but since when has easy meant better. 

The second option means you actually change your situation for the better. 

You contribute to your health rather than detracting from it. 

You actually meet your real needs, rather than giving in to what it is you think you want.

Making your life a little easier the next day and helping yourself to feel better - THAT is being kind. 

Healthy Balance

With the Silly Season in full swing, there are Christmas parties to attend, catching up for drinks with friends, and myriad other social events that are outside of your usual routines - often involving mince pies.

As usual, the advice here at MET Fitness is sane, sensible and sustainable.

Rather than throw sensible eating out the window, remind yourself how hard you've worked this year.

You have acheived goals that were considered impossible or at least, unlikely at the start of this year. You have persisted in the face of all that life has thrown at you and you have felt how great it feels to have more energy.

Enjoy the holiday fun and remember it's all about balance. When (almost) every day is another party, there are some simple tips to keep you on track for a happy, healthy 2013.

* Eat a small, yet healthy meal before a night out to minimise those ravenous cravings and by all means enjoy the party treats - in moderation.

* Watch your alcohol intake.

* Maintain some kind of regular exercise routine, even if it's a quick 5 - 10 minutes before your morning shower.

* Daily strength training will keep your metabolism firing at optimal levels.

* Summer is a great time to be active outdoors, especially with the kids so get them out for a bike ride, playing chasey at the park.

Your dedication and determination has made a big difference to your health & fitness in 2012. You've come a long way, Baby!

I would like to thank all of my amazing clients for another wonderful year of health & fitness. Without you, I wouldn't be doing the work I love.

It is a priveledge to see the real difference you are making in your life and the lives of your families - you are the best example for your children and loved ones.

Wishing you all a very Merry Christmas, a Happy New Year and looking forward to discovering what you are capable of in 2013!