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.

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! :)

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.

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. 

Beautiful Reality

I went to Wanderlust last weekend with a brilliant bunch of great people, including some big people in small bodies, (which is how I usually refer to children).

It’s a Mindfulness Triathlon which, instead of the usual swim/bike/run, was  5kms walk or run, just over an hour of yoga and meditation to finish.

Melbourne turned on a spectacular day and the walk along Beaconsfield Parade was a great opportunity to catch up on news & share stories. The big people in small bodies also enjoyed playing peek-a-boo from inside their prams.

Doing yoga with 2700 other people, all on our mats, ready to move in a conscious & joyful way had a profound impact on me. When the instructor pointed out that we were all here for a purpose, that we were all connected at that moment, I felt tears in my eyes.

Connection is more than just being with people, to feel connection even with yourself, you really need to pay attention.

I felt part of the bigger whole, I felt connected to each of the people around me, and it felt beautiful. There were people of all shapes, sizes and levels of flexibility who were doing their thing in the sunshine. This got me thinking later about what we think of as real, in terms of our health, fitness and body image.

What we see in the media isn’t real.
Hollywood & celebrities exist to pretend; their job is to sell stories, images and ideas that aren’t real for the purpose of marketing.

One way they do this is by marketing a sense of dissatisfaction with our own, not always glamourous, non-photo-shopped, messy, real lives.  There’s even a marketing term for this, called a ‘pain point’. Hit someone’s ‘pain point’, the theory goes, and they’ll buy what you’re selling as the solution to their problem.

The problem with this is when the marketing convinces you that you have the problem in the first place. Hands up who had heard of a thigh-gap in 2000? Hands down if you understand that it’s not an achievement.

I’m all for feeling your best and looking your best but not at the expense of your sense of self, not when your happiness depends on a number on a scale or on the tag of your clothing.

What about the sass in your step, the fire in your eyes, the spark in your soul? These are all so much more important that the size of your dress.

Tying self-worth to body image can be dangerous. If you’re eating fresh, healthy food, exercising 3-4 times a week, are active enough to keep up with your kids and live your great life, then your body is perfect as it is. 

You are amazing.

“It is only through extensive and continual conditioning that an intelligent human being comes to see herself as an ornament, whose first priority is the attainment of a slender body, rather than as a complete human being who has myriad other concerns and unlimited potential”

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!

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!

It Starts With A Decision

I work with many clients who come to me when they are sick and tired of being sick and tired.

They come expecting me to 'fix them' or to give them the 'magical secret' of weight loss.
 First we take a comprehensive medical and lifestyle history and I explain the benefits of being fitter, how great it feels living a more vibrant life and why Body Composition matters more than 'weight loss'. 

I also emphasise that it is far easier to set up your environment to support your health and fitness goals, rather than to rely on will-power alone.

The truth is, no one is motivated all the time.
 
And you can't out-train a bad diet.

Then we get to work.

The MET Fitness 6 Week Challenge gets you thinking about how you nourish your body and you learn how much you are able to influence your body toward a healthier state.

Managing blood sugar levels, the amount of sleep you get and how much exercise you do all impact the way your body uses and stores energy.

Most people want to see results in a week and I remind them that it's a 6 Week Challenge for a reason. You WILL notice significant and predictable results, and changes to your body, based on your commitment to the program.

This program teaches you HOW to structure three healthy meals each day and gives you the skills to make healthy decisions at parties, dining out, other situations that life inevitably brings.

If you have been overweight for a long time, you may have tried loads of diets, programs, pills, shakes and found that none of it worked.

This is NOT a diet.

Dieting is unsustainable and leads to even greater weight gains once you 'go off' the diet, as you have trained your metabolism to store fat rather than burn fat.


Remember that Magical Secret I was talking about?
 
Well here it is - you are the product of your habits and behaviours.

What you do every day leads to results over time.

Eating for reasons other than hunger creates results that show up in your body. Driving to work to sit at a desk, driving home to sit on the couch will also lead to predictable results.

Including fresh vegetables and adequate protein in every meal, going for a walk every day, doing some basic strength exercises a few times a week will also produce predictable physical, mental and emotional results.

Let's be clear, if you are unhappy with yourself, losing weight will not make you happy.

Be happy now - and from there take the necessary steps towards your health and fitness goal.
 
Set up your life to meet your goals, surround yourself with people who value their health and fitness and start to think of your health as a precious gift you give yourself.

It starts with a decision. It starts with you.

And when you need to check in, be accountable or simply outsource your motivation, I'm here to help.

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.

It's That Time of Year Again

The Christmas indulgence has ended and here we are in 2012. 

Magazine covers shout about The Body Issue, newspaper articles advise on the latest 'detox' or 'diet' that will shed kilos fast, all suggesting that we should be remorseful for the traditional culinary delights that accompany our relaxed holiday celebrations.

At the very least, the implication is that we are certainly not okay to start this year exactly as we are.

I disagree.

You are exactly where you are supposed to be this year and you are perfectly capable of making the choices you need to, to reach your goals. 

The question is, what do you REALLY want in your life? 

What is it that you are doing or not doing that is holding you back from living the life you know you can have?

Change happens in  a moment, and it happens over and over again.

It is the moment where you make a different choice for yourself, where you wake up to the unhelpful decisions you made in the past and truly choose what you want in your life.

Own your freedom and your choices and delight in it.

YOU have this power. No one else will do it for you.

Happy New Year to 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 so impressed with the thought, creativity, dedication and consistency shown by the Challengers over the past four weeks; they are learning to pay attention to the quality of food they choose to put into their bodies and they have made fitness a regular part of their day.

They are beginning to understand that it is not about being 'perfect', it is about paying attention to your life - 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.

Core Strength Matters

A recent New York Times article, Are Crunches Worth The Effort, cites a study published by Indiana State University this year, that found little correlation between robust core muscles and athleticism in healthy, young adults. 

I looked at the research and came up with some different questions and conclusions.

The “healthy, young adults” group was asked to squat, lunge, twist, crunch and hold a plank position, leap off the ground while tossing a medicine ball backwards over their head and sprint through a short obstacle course.

For those of us who wouldn’t necessarily be classified as 'young, healthy adults', who sit most of the day in the car on the way to our desk jobs and on the couch watch TV in the evenings, my questions are:


How many of us would have trouble completing the tasks set for these participants? 


And would there be a correlation between our (lack of) core strength and incidence of back pain?

But I haven’t done that study. Yet.

The article goes on to mention more studies, one of collegiate rowers, athletes who train and compete in their chosen sport at college level, and novice adult runner displaying weak core-strength; there is no definition of ‘novice runners’ here, they could be people who run occasionally without necessarily doing any other form of training; again this is my supposition.

The rowers added eight weeks of core training to their normal workout routines and the novice runners completed six weeks of core drills.

Result: the rowers had great looking abs (unsurprising for athletes with lower body fat than the rest of us) while the runners lowered their 5km run times significantly.

For me, there is no question of whether crunches are worth the effort however doing abdominal exercises correctly depends on how you move. Your core is a complex area and it is the muscle group responsible for keeping you upright, strong and stable as you move throughout your life. 

At MET Fitness you are taught to activate your core correctly and use specific movements to avoid neck recruitment, spinal bending & injury. 

If, like Thomas Nesser, associate professor of exercise science at Indiana State and senior author of this study, you’d prefer to forgo crunches altogether, do remember to heed his advice’ that, in most instances, “train for your sport, core strength will develop”. 

So pick a sport and get training!

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

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.

Healthy Basics

There are all kinds of powders, pills, products and programs that promise you weight-loss, body sculpting and six-pack abs. Mostly on late night infomercials.

Surprisingly, the mere purchase of these items does not deliver the results you want.

I have seen the most expensive exercise equipment sit in people's living rooms and become the most expensive clothes hangers.

This happens a lot with treadmills and elliptical machines; they are great for drying washing.

No, those "shoes with the curved sole" do not magically tone your thighs and bottom; try walking everyday, in any well-fitting sports shoe and doing strength exercises a few times a week.

No, that "scientific sports drink" isn't "more hydrating than water" (yes, I've had a salesperson actually say this to me) it just contains sugar, salt and colors. And is more expensive.

Nothing is more hydrating than water.
Drink more water.

No, that "slim-shake" won't make you lose weight and therefore happy; you may drop kilograms on the scale but it's likely to also be lean muscle.

When you stop taking the shake (you were planning on living on them forever?) and you haven't learned to prepare and enjoy real food, you burn less energy and your body gains back the weight plus some.

And if you're unhappy, losing weight won't make you happy.
Be happy now.

You can make the small manageable changes to your environment that will get you to you goals.

You are the only one who can.

Drink enough water.

Get enough sleep.

Eat quality food, regularly.

Move your body, regularly and specifically.


These four basic principles of health are not particularly sexy, they won't make you look like a supermodel, they do not sparkle and fizz and they do not have any celebrity endorsement or a glamorous and expensive marketing campaign.

They do work and they are free.

Do them every day and feel the difference.

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.

It's Good To Have Goals

Do you sometimes feel you don't accomplish what you set out to do?

You start with great intentions and somehow they fall by the wayside after a day or two?

Can you imagine yourself having achieved your goal and feel the great feelings that accompany that achievement?

If getting off track with your goal has been a problem for you in the past, I recommend following a step by step approach with a plan you can measure.
Mini-goals leading you to your main goal will keep you enthusiastic about the process, rather than feeling overwhelmed by slow progress or trying to do too much as once.

Your goal needs to be about action: wanting to lose 10kg is not an action, but the meal planning and exercise schedule you will follow to get there, certainly is.

An effective goal will be both attainable and challenging: you CAN do it but you're not doing it right now, so small changes will reap big rewards as they become habits in your everyday life.

Your goal needs to be framed in a positive way: our brains respond far better to doing things rather than avoiding or restricting things, so work with your brain and feel good about what you're doing.

Having a time-limited and measurable goal is the only way to stay on track: having a time-limit helps you bring a sense of urgency to your goal, rather than an "oh that, yes, I'll get around to it soon" kind of attitude and measuring your progress regularly shows you just how well your efforts are paying off.

Finally, and this is the most important step WRITE IT DOWN!

The difference between a goal and an idea is an ACTION PLAN.
Rather than just talking about it or thinking about it, writing down your goal forces you to be very specific about the action you are taking and gives you a plan to follow along the way.

Refer to your goal regularly and revise if necessary so you are in charge of each step of your progress and proud of your results.

Stay positive and remind yourself of why you set this goal in the first place. Life's too short to spend it wishing your life was different - get out there and make it real!