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.

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.

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.

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!

Core Strength

In a recent conversation with a friend, we discussed how he was at the limit of being able to add more weight to his workouts.

I advised him rather than increasing the weight, he could try decreasing his stability allowing him to use less weight for more benefit. He didn’t seem to understand the principle behind this progression, stating that this would “only improve his core”, rather than the muscle group he was trying to work on, as though core strength was unimportant.

I pointed out that the easiest way to decrease stability was to do the exercise standing on one leg, that his legs contained the largest muscle groups in the body and were undoubtedly taking on some of the work, particularly if he was doing an upper body exercise.

With a weighted push or pull, being unable to rely on the strength of the lower body forces the upper body muscle groups, either the chest or the back, to work harder with less weight to achieve the result.

Improving you core strength is also the best way to prevent back pain, particularly if you are sedentary or seated for much of the day.

That’s the technical talk, but this conversation also got me thinking about how training and strength extend beyond the physical body and our muscles.

Being strong inside and out means working and training consistently, whether we want to or not, whether we “feel like it” or not, and it teaches us more about ourselves and how we handle the difficult things in life.

Having the discipline of training our physical body also impacts our mental and emotional ability to cope when life throws the harder, weightier stuff at us.

Life throws instability, often in the form of our relationships which force us to grow, develop and change in ways we hadn’t anticipated or would necessarily have chosen for ourselves.

Working out how to navigate the instability gives us skills and resources we may not have realised we possess and deep in our core, we grow stronger and more able to deal with the inevitable challenges of life.

Spring Fitness - FAST!

It is wonderful to see so many more people out walking, running, riding and playing in the sunshine this week!


A little taste of spring goes a long way towards getting you thinking about getting into shorts & skirts for summer.


If you're uncomfortable at the mere thought, give yourself the gift of 15 minutes every morning before your shower, to do this total body workout.


10 Pushups
20 second Plank
30 Squats
10 Lunges (each leg)
20 Crunches


Start with one round, vary the repetitions as your skill level increases and before you know it you'll be doing 2 - 3 rounds, knowing that you're getting a workout done before you start your day.


As I tell all of my clients, you can't out-train a bad diet so you also need to think about what you're putting into your body and in what quantities.


Fresh food, real food, is the best fuel you can give your body and doesn't have a nutritional panel to decipher.

Eat lots of leafy greens, crunchy colorful veggies and good quality lean protein and enjoy how much more energy you have as you shape up for summer.


If you have questions about any of the exercises listed here or would like some technique tips, find me on Facebook and message me.

Why I Run

A concerned friend once asked me why I run and what I was running from.

I found this an odd question, full of (her) assumptions about my motivation.

At the time I was training for a mini-triathlon so for me it was more about what I was working towards.
The question didn’t gel with my sense of why I was running, but as with all good questions, it got me really thinking about what I get from running and why I keep doing it.

Our bodies are made to run; in fact you and I wouldn’t be here now unless someone way back in our gene pool was better than running than the person behind, or the animal in from of them; they either got away or caught the food.

Let me be clear, I don’t consider myself a “proper runner”. There are people who can run faster and further than I can.

I’ll get out and train for a specific event and sometimes mix up my training program with a quick couple of kilometres, but I don’t run several times a week with any regularity.

Having since completed more than a few mini-triathlons and other running events, I am far more aware of the internal benefits they give me.
I feel an incredible sense of calm before a race, none of the nervous anticipation I sometimes experience in the weeks leading up to an event.
On race day there are no butterflies in my stomach, no thoughts of “what if I can’t”, or of anything going wrong; there’s just me, calm and centred, knowing that I have prepared for what lies ahead, that I will do what I can do and get through this race.
I don’t always have a specific time goal in mind other than finishing and I’m usually quite conservative with my estimate of how long an event will take – the first time.
Then it’s a matter of working out my own level of challenge, and I'm happy when I exceed my own expectations.

Running serves a purpose that is less about the distance covered or the time taken, and more about shifting the focus to my body to clear the busyness from my mind, getting in touch with the rhythm of my breath and doing something I previously thought impossible.

Believing I can do it is important otherwise I would never even begin and preparation is key.

Training for any event means putting in the physical work and each event takes place foremost in the mind - that’s what gives up first, not the legs or lungs.

I finished the Sydney City To Surf a couple of weeks ago and race day was the first time I’ve ever run 14 kilometres. I didn’t run the whole way; I walked when I needed to.

When the going got tough, I checked in with myself to see if I needed to stop and walk or if I just wanted to; answering THAT question honestly, every time, is why I was so proud of myself when I crossed the line, not because of the time but because I knew I had run my best race.

The A.R.T. Method in Melbourne via New York

MET Fitness brings the Active Resistance Training Method from New York to Melbourne.

Developed by New York's best personal trainer, Terri Walsh, the A.R.T. Method goes beyond the limits of a 'program' and is an actual METHOD. It's a way to understand how to move. It's a method to decipher the endless permutations of workouts, programs, trends, sports, yoga and dance 'programs' that come.... and eventually, go.

The A.R.T. Method means you'll always understand how to get the most out of any fitness program, any dance exercise, any yoga class or sports program you choose to participate in.

The workout is intense - the A.R.T. Method will change the shape of your body.

This is not a gym class. There are no crowds.

A.R.T. Method Intensive is limited in size to give you personal attention and group motivation - it's the change that makes the difference.

Exclusive to MET Fitness and now available at the following locations:

The Academy of Hypnotic Science in Elsternwick
7am - 8am Mondays (Beginners)
$120

Steppes School of Dance in Highett
6:30am - 7:30am Tuesday, Thursday & Friday (Intermediate)
$250

The Intensives run each month and you can join at any time at a pro-rata cost.
Groups are limited to 6 so book early to secure your place.

kimwatson@metfitness.com

The Second Half of the Year

Welcome to the second half of the year.

It's a good time to pause and think about what you want to

Do

Be

Have

in 2011.

Make a plan, write a list or set a goal for yourself and take the small steps that lead you there.

Learn a new skill or study something that has always interested you, be more physically active to give yourself more energy and live your great life - start today.

It doesn't have to be a huge life-changing event.

When we work towards & acheive a goal, we get the confidence to know that we CAN do what we say we will, that we CAN do something we previously though impossible.

Expand the possibilities in YOUR life.

Make the Commitment - To Yourself

I've been training a great group of IT officeworkers recently.

We meet at lunchtime in a park near their work and they warm up by running to the park, all ready for a strength training session.

What has impressed me most about this group is their commitment to their own goals, improving their health & fitness by showing up to their sessions no matter what.

Winter in Melbourne can be pretty unpredictable but it hasn't rained on us yet and no matter how cold, grey or windy it's been, there they are twice a week in the park, putting in 100% and really enjoying what they're learning about being fitter and stronger.

One of the guys hasn't really exercised much for about 20 years and was shocked at how difficult the first few sessions felt but his persistence is paying off and after only four weeks of training he is feeling the benefits of increased energy at work, at home and playing with his kids.

We all have busy lives with commitments to work, family and other people.

Make time to give yourself more energy and more vitality to live your great life.

Make a commitment to yourself, you're the only one who can.

Reach Your Goal in Bite Sized Chunks

Since getting back from New York, where I was inspired by so many new experiences and wonderful people, I have been working hard to make my dreams and plans a reality.

There is a logical progression (for me, sometimes not so logical) to building my business to support and encourage people on their health & fitness journey.

At times this has felt completely overwhelming, and I remind myself that I went through the same process saving, planning and training for the trip.

Each of us can do what we can do today; breaking down each task into bite-sized chunks that feel manageable is how we achieve smaller milestones, leading to the completion of our larger goal.

My gorgeous friend Vickie was also musing on this very topic a couple of weeks ago in her Storytime blog.

She's a writer and her take on reaching your goals is far more eloquent than mine, but the principle is the same.

Whether you want to write a novel, or improve your health & fitness, doing a little bit of the work you need to do each day, taking it one step at a time will get you there.

Writing for 18 hours straight, when you're uninspired, exhausted, distracted or just plain don't want to, probably isn't the best way to get your novel written.

Making the commitment to writing 800 words each day, even if it's just for editing later on, will get you there.

Working out for two hours every day for a week, if you're not used to that level of training, will likely make you cranky, tired, sore and want to give up on exercise completely.

Doing even 15 minutes of strength training or brisk walking or any activity you enjoy, every day, will leave you feeling fitter and stronger and with more energy to live your great life.

Create a plan, get it done and make it fun!

Fit Your Own Oxygen Mask First

One of the most important lessons I learned recently, 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 the 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.

Balance - Why It Matters

We don't often think about our balance, how we stay upright in the world, unless we experience a problem, but our physical balance is more complicated than we might think and can relate to our mental and emotional sense of balance in our lives.

This 5 minute clip has some simple and effective exercises for improving your balance, with great progressions to take it to the level that challenges you.

It's about finding your centre and being strong in your core, concepts that don't just apply to your physical body.

So give it a go and post your feedback!

Living and Training from the Inside Out

Most people think about training and exercise as something that we do for our body to look better, that it's about changing the outside, but what's not the whole story.

Making the decision to take action and start a training program can also cause profound shifts within as well. When I started exercising, long before I became a fitness trainer, it was to lose the 40kgs I had gained during pregnancy, an 'outside-focused' motivation.

I wasn't sure I could do it, after all my Mum never lost her pregnancy weight, my body had changed, I was looking after a small baby, where would I find the time?

I made a plan so I knew what I needed to do physically, and I did it everyday, whether I felt like it or not, I stopped eating 'junk food' and ate much more fresh, unprocessed food instead. After a few weeks, I discovered a few changes within me that I hadn't anticipated.

I actually enjoyed the tastes & textures of so many fruits and vegetables and that when I noticed physical changes of carrying less weight, clothes fitting differently, being able to move more easily, it was wonderful.

I could see and feel the results of my decision, it empowered me to keep going and I began to realise that I liked being fitter, I had more energy & felt happier.

I've since seen this happen many times over with clients who start training for one reason and go on to discover myriad benefits in their life that they did not expect:

• more energy in everyday life
• no more 3pm energy slump
• breathing easier
• feeling stronger and more confident
• no more anti-depressant medication required (in consultation with GP)
• more flexibility of movement
• better quality of sleep
• and my favourite...
• being able to conduct a meeting after walking up 3 flights of stairs to the meeting room

Whether your motivation is internal or external, use it, start today and see the results of your decision in action.

Back Yourself A Winner!

The importance of setting goals and challenges, in life and in training, cannot be underestimated; if you don't know where you're headed, how do you know when you get there?

My clients all set training goals and challenges for themselves, whether it's to power through an extra rep or two of a heavy weights session, or to get up 15 minutes earlier to jog around the oval in the morning.

Setting and meeting a challenge you set for yourself is an amazing & empowering experience that spurs you on to your next success. As a reward for your motivation & enthusiasm, you can now Back Yourself A Winner.

At the start of each month, set yourself a Monthly Challenge to be met within 30 days, and win back the cost of a training session. Every three months, set a Quarterly Challenge and win back the cost of an entire week's training!

The Challenges are determined by you and your health & fitness goals and should be realistic so that you get there day by day, week by week, doing what you have said you will do for yourself.

So what's your Challenge? (Handy Hint: linking your Monthly Challenge to your Quarterly Challenge helps you achieve your goals more efficiently)

Metabolism - What's That?

Your metabolism is the engine room of your body, it's what gives you your energy, helps you get up in the morning and allows you to burn off extra kilos throughout your day.

You can begin to lose muscle strength and muscle mass in your 30's, if you are not participating in some kind of strength training program.

It is increased calorie consumption and decreased activity that sees people gaining weight as they get older, it certainly isn't 'natural' and doesn't have to be 'the way it is'.

As you lose this muscle mass you not only lose strength you also lose energy, as your metabolism slows down.

This is why strength training is essential for weight loss programs as it's the best way to increase your metabolism and my clients who know they are stronger than they've ever been, can attest to what a great feeling that is.

Your body is like a car in the sense that even if it is not running on all cylinders, it still runs, but not as well or as efficiently.

How well is your body running?

What's Your Plan for 2011?

It's the start of another year of training and after the indulgence of the Christmas and New Year break, time to get your fitness back on track for 2011.

Take some time out to reflect on all of your achievements in the past 12 months and congratulate yourself on meeting the targets you set for yourself in 2010.

If you still have goals that have not yet been met, ask yourself why this is the case:

• did they really match up to what you value and want for your life?
• did you have a clear, specific plan of action to achieve your goal?
• did you take the action necessary to reach your goal?
• were you committed to doing what was necessary even when you didn't feel like it?

Once you work out why your goal wasn't achieved you can reset this goal for 2011 with a clear understanding of what you can do to make it real this year.

We will talk about goals in the first few training sessions of the year and work together to define the actions and steps you can take to get there.

"The real reason for setting goals is to entice you to become the person it takes to achieve them" - Jim Rohn

Another Great Year - You Did It!

Thank you to all my wonderful clients for making it through another great year of training.

You have worked hard in your sessions and learned a lot about what you are capable of achieving.

You have made significant changes to your lifestyle, making daily exercise part of your life and enjoying the relaxation and stress-busting qualities it provides.

You have learned to appreciate the value of getting enough sleep and know that making time to relax is also an important part of your training.

You are more aware of being in your body and how it feels to move around in the world with more strength & confidence than ever before.

You are becoming ever more conscious of what foods you chose to nourish your body, how much water you need to drink each day, and how these choices really affect your energy levels.

Once you've experienced feeling great & having more energy, it is harder to revert to past habits that leave you feeling sluggish and low. Perhaps the most amazing change you have made this year is how you think about yourself.

When you started training you were unsure that you could do it, afraid you would get hurt or just plain didn't want to, but you have learned that you are strong, determined and can do more than you think you can.

You now take responsibility for your training and your life, and have given up the excuses and blaming others for your choices.

You have learned that no-one can do the work for you, and no-one is going to decide for you what to eat, what to drink or how & when to exercise.

You did all of this, not me.

I look forward to sharing more great fun & training with you in 2011.