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!

Ages and Stages

I wrote an article a few years back called The Five Stages of Exercise, loosely based on the five stages of grief.

It's still valid, but in the intervening years, I’ve also seen clients go through the various stages - between not liking exercise and getting it done - from a different perspective.

This path is more akin to our developmental stages growing from children to adults.

The first stage is I Don’t Want To – they have little to no interest in exercise & refuse to even entertain the notion. Like a toddler digging their heels in, very little is achieved in arguing with them at this stage.

Don’t get me wrong, if you don’t want to exercise, you are perfectly entitled to that position.

However, if you do no activity whatsoever, don’t be surprised when your body starts breaking down and you find yourself, over time, unable to move in the most basic ways, like walking without getting puffed.

The second stage I call the Trade-Off, where exercise becomes a transactional process, a way of justifying poor eating habits - “I can eat this because I did that”, type of thinking.

At this stage I’ve also seen people who seem to want to be punished by exercise in some strange kind of penance for unhealthy choices in the rest of their life.

I liken this stage to adolescence, where we felt invincible (health-wise) and often engaged in behaviours because we thought others would approve or to gain something in return.

So many people remain stuck in this stage.

Let me be clear: exercise is a celebration of what your body CAN DO, not a punishment for what you ate.

The myriad benefits of regular exercise are not wiped out by poor eating or not enough sleep but your body works as a whole; you can’t compartmentalise healthy behaviours into a narrow band and expect the system to function well.

The third stage, Just Do It is the most rewarding; it’s where we finally understand why our health & fitness is so important, that it is a goodness in its own right.

This is where we become adults, doing what needs to be done because it matters to us & our future.

Some people move to this stage after illness or injury, with a deep understanding of what it is NOT to be able to move well & pain-free.

Some gradually grow into this stage, noticing how great they feel after exercise, having more energy, feeling less sluggish.

MET Fitness takes a sustainable approach to health & fitness, start where you’re at and keep going, giving you more energy to live a great life.

We bring you along through each stage (yes, especially the I Don’t Want To) with support, encouragement & motivation.

Until one day, it’s your new healthy habit.

Get in touch and Get. It. Done.

Zuccini, Tomato & Basil Frittata Muffins

I had the pleasure of spending the weekend in Inverloch, a lovely little coastal town, south east of Melbourne, Australia.

My Bestie moved there permanently last year and I miss her like crazy.

One of my other beautiful clients, Nola, moved nearby & we stopped in for a cuppa & a catch-up on the way home.

Look at what she gifted me!

Zuccuni, apple cucumbers, cherry tomatoes & a great big bunch of herbs, parsley, basil, lemon verbena & thai basil - all home grown!!

So naturally I got busy.

This frittata is easy, healthy & delicious; you can just use any veggies you have in the fridge, I often use broccoli, capsicum and mushrooms as well.

I made a dozen muffins so used a few eggs but adapt to the size of your pan.

They also make a great lunchbox addition.
Enjoy!

Ingredients:

1 Zuccini, washed & sliced

2 handfuls of cherry tomatoes, halved

10 eggs

1 cup grated parmesan 

2 cups ricotta

2 handfuls of spinach/rocket

handful of basil, chopped

Salt & pepper to taste

Method:

Preheat oven to 180C/350F

Line muffin tray with baking paper squares

Precook zucchini slices & tomatoes in a pan and set aside

In a large bowl, whisk eggs, parmesan & 2/3 of the ricotta until smooth. 

Season with salt & pepper and stir in rocket & basil

Spoon zucchini & tomato mixture into muffin tray, ladle the egg mixture in and dot with the remaining ricotta.

Bake for 20 minutes or until firm & golden brown.

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.

You CAN Do More Than You Think

Think back to before you started training; could you possibly have imagined....

That you would maintain a fitness program?

That you would enjoy healthy food choices?

That you don't need to "eat your feelings"?

That you would ENJOY EXERCISE?

Well it's happening for you now.

You are working harder, getting fitter & stronger.

Your results are tangible in the way you feel, the way you move through your life, and for who have body-fat reduction as a goal, the way the measurements are coming down.

Henry Ford as right when he said "whether you think you can or you think you can't, you're right".

YOU do the work, YOU show up, YOU feel the results.

Good work guys! :)

Eat A Rainbow

 

Colour your world with a plateful of disease-fighting foods by discovering a full spectrum of good-for-you hues.

Apples aren't red by accident. And they're not made that way just to look pretty, either. In nature, beauty always has a reason, and coloured foods can encourage us to eat them (and spread their seeds).

Plant-eating animals can use colour to identify edible materials, and the intensity of the colour signifies ripeness. But scientists have also found that those pigments are created by a group of highly beneficial anti-oxidants called carotenoids, which mop up harmful free radicals in the body. Red and yellow hues signifying the presence of carotenoids are nature's advertisement for immune-boosting, cancer-fighting properties.

The Dieticians' Association of Australia (DAA) recommends five servings of vegetables and two of fruit each day, while the Australian Department of Health's Guide To Healthy Eating advises that 40 per cent of your daily diet should consist of fruit and vegetables.

You also need variety, including each of these colour groups daily: red, orange, green, yellow, blue/purple and white. Mix as many hues as possible with every meal. The deeper the colour, the higher the nutrient value. "The most crucial colours of all are green and orange," says Katherine Warth, dietician and spokeswoman for DAA. "Never go without either ... and try a new food each week to boost variety even more."

RED
Signal for: Lycopene
Find it in: Tomatoes, persimmon, watermelon, pink grapefruit

This carotenoid is a fierce cancer-fighter and can also help prevent heart disease by inhibiting the formation of harmful LDL cholesterol. The deeper the red or pink colour, the higher the lycopene content. Says Warth, "Studies have shown that a high intake of tomatoes, which are rich in lycopene, can reduce the risk of prostate cancer quite significantly."

Lycopene can also protect against cancers of the digestive tract, stomach and lungs. It's a fat-soluble substance, and is more readily available from cooked tomato products and juices than raw ones. "It's better to cook your tomatoes with a little olive oil, or at least mix them into a salad with some oil on it so that your body can best absorb the lycopene," says Warth.

ORANGE
Signal for: Beta-carotene
Find it in: Oranges, carrots, mangoes, pumpkin, sweet potato, apricots, squash, rockmelon, pawpaw

Beta-carotene is a major anti-oxidant which lowers cholesterol and converts it to vitamin A, an immune booster that helps fight off colds, flu, cystitis and skin problems. "A study of smokers showed that those who ate more beta-carotene had a lower incidence of lung cancer," says Warth. She adds that this was true only when the beta-carotene was acquired from food, not a supplement.

Vegetables containing beta-carotene benefit from being cooked lightly to release maximum amounts. Like lycopene, it's fat soluble, so using a little oil will help your body absorb it. These orange fruits and vegies are also high in that other great immune-booster, vitamin C.

GREEN
Signal for: Isothiocyanates, folic acid
Find them in: Cruciferous vegetables (the cabbage family), spinach, bok choy, kale, peas, artichokes, asparagus

Sulphur-based sinigrin, a substance unique to the cabbage family (which includes brussels sprouts, broccoli, cabbage, cauliflower), converts into anti-oxidant isothiocyanates, which cause pre-cancerous cells to destroy themselves.

Isothiocyanates give broccoli and brussels sprouts their distinctive smell, but the more pungent and strongly flavoured they are, the better, says Warth. Also present is folic acid, which is in its highest quantity in chlorophyll-rich dark-green leafy vegetables.

Folate works to prevent birth defects, such as spina bifida, and is a dietary essential for women who are (or are trying to become) pregnant.

YELLOW
Signal for: Lutein, zeaxanthin
Find them in: Yellow corn, bananas, yellow capsicum, honeydew melon

These two carotenoids work together to help maintain sharp, healthy eyesight. They are used in the area of the retina called the macula, which is the centre for sharp, focused vision. They protect the eyes from long-term light damage. We need to eat about 5mg of lutein and 1mg of zeaxanthin every day for adequate eyesight protection, so it's vital to include a large splash of yellow.

Bananas are worth a special mention for their high potassium content. They can help decrease the risk of stroke, lower blood pressure, relieve heartburn, prevent stomach ulcers and even aid in abating diarrhoea.

PURPLE/BLUE
Signal for: Anthocyanins
Find them in: Blueberries, dark cherries, prunes, blackcurrants, cranberries, red wine, red apples, black grape juice, blackberries, strawberries, beetroot, figs

The blueberry is a tiny hero. It contains more anti-oxidants than any other fruit or vegetable. Anthocyanins have remarkable anti-bacterial powers, useful for tackling E coli, urinary tract infections and gastrointestinal upsets. They're also anti-inflammatory, which is why blackcurrant syrups are used in cold and throat medicine.

The anti-oxidants in purple or blue fruits help prevent nerve cells in the brain from deteriorating, and possibly help guard against the effects of ageing in general. Anthocyanins may also have a beneficial effect on heart disease by inhibiting blood clots.

WHITE
Signal for: Flavonoids, allicin
Find them in: Onions, garlic, celery, leeks, pears, shallots, white wine, endive, chives

Allicin has been shown to inhibit abnormal cell growth, and flavonoids are important anti-oxidants. The sulphur compounds in these types of produce can help raise levels of beneficial HDL cholesterol and lower dangerous levels of blood fats called triglycerides, as well as easing the inflammatory response of asthma and breaking up catarrh secretions caused by colds and flu.

Pears stand out because, although they have white flesh, they are covered by green skin. Just beneath the skin lies a soluble fibre called pectin, says Anne Egan, dietician and co-author of Meals That Heal (Rodale Press, $55). Pectin can help prevent haemorrhoids, lower cholesterol and reduce the risk of colon cancer.

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.

Imagine a Woman in Love with Herself

I came across the work of Patricia Lynn Reilly many years ago & her poem, Imagine A Woman In Love With Herself, resonated so deeply with me that I return to both the poem & the meditations when I need a reminder of unconditional self-regard, to embrace wholeness rather than perfection.

I shared this poem several years ago and found it resonated with women (and men) who had never heard it before and over the coming weeks, I will re-share it with you.

I especially love reading this poem out loud because the stanzas that hold the most meaning can be the most difficult to speak aloud, but the process of doing this is powerful & working through the accompanying meditations is transformative.

Patricia Lynn Reilly writes in her Introduction, “our beloved planet is in desperate need of women who have moved from self-loathing to self-love, from self-criticism to self-celebration. Women who design woman-affirming solutions to the challenges confronting human kind as it enters the 21^st century. Women who use their personal and communal resources to give birth to images of inclusion, poems of truth, rituals of healing, experiences of transformation, relationships of equality and households of compassion. Women full of themselves!”

Isn’t that wonderful? J

For the next month, enjoy this fabulous poem, delight in each stanza & if you find one that especially resonates with you, get in touch & I’ll send you the accompanying meditation.

I’m putting together a workshop based on the poem; if you’re interested, please get in touch.

Be full of your Self!

Big love,
Kim

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.

Body Composition and Fat Loss

 

Most people who start personal training list one of their goals as "weight loss"; this can be achieved in several ways, not all of them healthy.

You can lose lean muscle, fluid or even lop off a limb to "lose weight", but what you really want to do is lose body fat; this is where body composotion is important.

Body composition refers to the amount of body fat you carry versus everything else that isn't fat, like lean muscle, organs & body fluids.

A healthy body fat percentage for women is between 18% and 28%, for men it is 10% - 18% and knowing your body composition allows you eat well to maintain your lean body weight and improve your body's fat burning potential.

The data below explains the difference between two people who 'weigh' the same, but with different body composition and activity levels:

Person A 
Body weight 60kg
Body fat 10%
Fat weight 6kg
Lean weight 54kg
BMR* 1500cal
Activity 1000cal
Total 2500cal

Person B
Body weight 60kg
Body fat% 30%
Fat weight 18kg 
Lean weight 42kg
BMR* 1000cal
Activity 200cal
Total 1200cal

*Basal Metabolic Rate (how many calories you burn just keeping your body going) + Activity = Total calories needed to maintain your current weight.

So you can see that despite weighing the same number, the body composition (lean weight vs fat) of Person A allows them to consume more than twice the number of calories as Person B, and given their body fat %, it's a safe bet that more of their intake is nutrient rich food.

I advise all of my clients with fat-loss goals to get their body burning body fat reserves as fuel while building and maintaining lean muscle; the same amount of muscle weighs more than fat, so they may not initially see a drastic reduction on the scales, but you will see and feel your clothes getting larger without feeling deprived of tasty & nutritious foods.

Eating lean protein and as many vegetables as you can with every meal, avoiding processed foods and getting in 30 minutes of cardiovascular work each day, as well as 3 - 4weekly weight sessions will see you gradually and safely reaching your goal.

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.