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!
"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.
It is wonderful to see so many more people out walking, running, riding and playing in the sunshine this weekend!
A little taste of spring goes a long way towards getting you thinking about getting into shorts & skirts for summer.
MET Fitness clients know how good it feels to be active, fit & strong, to have MORE energy to live their busy lives.
Our A-List Body® Bootcamp is a coordination based approach to movement that combines cardio with strength training to get you toned and strong.
Learn to move with correct alignment, improve your posture & transform trouble spots.
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.
Eating
lots of leafy greens, crunchy colorful veggies and enough good quality lean
protein will give you much more energy as you shape up for
summer.
Give yourself the gift of fitness every morning with this quick 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.
Still thinking about starting an exercise program?
Start with MET Fitness.
If you have questions about any of the exercises listed here or would like some technique tips, find me on Facebook and send me a message.
There
are all kinds of products, fads & gimmicks that will try to
convince you that by purchasing them, you will automatically have the
body, waistline, or life you've always dreamed of.
If you've ever
been seduced by the late-night infomercials into believing the
"Ab-Master-Pro-6000" will make you look like the person on the
commercial "with only 3 minutes a day!", this article may not be such
good news.
You may believe that eating, or not eating certain foods, at certain times is the magic solution you've been looking for.
You may believe you have a "slow metabolism" and that losing weight is harder for you than for other people.
The
truth is, YOU are responsible for what you do with your health, and
this IS good news, because you are also the only person able to make the
changes you've been wanting to make, but are maybe waiting around to
"feel like it" or for them to "happen to you".
First of all, stop
all the self-criticism & negative self-talk that you tell yourself;
with that kind of thinking is it any wonder you don't take better care
of yourself?
Why would you feel you deserve better food, better
energy levels, better relationships, if you're always down on yourself
for all of the reasons you come up with?
Now, imagine someone was
talking about your best friend, or your partner, the way you think
about yourself when you're being negative; you wouldn't tolerate it,
you'd argue back, stand up for your loved one and point out all of their
great qualities.
Do this for yourself, as the saying goes, "be your own best friend".
There
is no magical solution to your weight-loss goal, you do not have a
"slow metabolism"* you CAN achieve your goals, but YOU need to be
actively working towards it.
I didn't expect to have gained 40kgs
during pregnancy, (although with all the crap I ate, it should not have
been a surprise to me), nor did I realise the amount of thought,
planning, consistency & effort involved in losing that weight over
the next couple of years.
I know it's not easy, but it is simple; if
you are consistent in making nutritious food choices & find at
least 30 minutes a day to move at a pace that puffs you out, over time
you will see the results that YOU are responsible for achieving.
You CAN do it and I'm here to help.
* if you are seriously concerned about this, see your GP and possibly get a referral to an endocrinologist
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.
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!
We are constantly assulted with false body images of celebrities, models and other media, designed to have a certain "look", a look that is unacheiveable and unrealistic, even for the people being portrayed.
Have you seen The Dove Film? With this level of unreality surrounding us, is it any wonder we can be so self-critical? No one can live up to this image, nor should we make ourselves crazy and unhappy in trying.
I work with so many wonderful men and women who make the commitment to themselves to value their fitness every single day.
They have made the small changes that make a big difference to their health and have learned how to take better care of themselves and their families.
They have grown in understanding of the body's natural state of health and work with the body rather than fighting it, resenting it or hating it. Asking them to love and appreciate the body they currently live in has been challenging for many.
We have such a hard time perceiving ourselves in a positive way. We allow others to influence what we believe we should look like and in turn allow this to determine how we treat ourselves.
Gratitude for the benefits of healthy movement, the ability to create and care for our children and loved ones, feeling our aliveness, all starts to shift our thinking and brings us to a greater awareness of how we can take better care of ourselves.
The difficulty in appreciating our bodies was eloquently described by a beautiful woman who has recently acheived what most of us would consider an a amazing feat - climbing to basecamp at Mt Everest.
"You know, I bore people to death with telling them that I realised climbing to Basecamp (only a few weeks ago) how loyal and generous this body is and I talk to it as it if is letting me down constantly. While it isn't.
It got me up a few mountains, yeah I am not as fit as I used to be, or as thin or muscular as I used to be, and I have a layer of pudge on my stomach that refuses to budge.
But I am 48 and dang it, the stuff this body can do is pretty amazing. Most of the things on that list I can do. And more. It's a matter of seeing things differently, I have come to realise."
See yourself as the unique and beautiful creature that you are and live accordingly.
Health and fitness is NOT about what you look like - it is about how you care for yourself, mind and body.
