Winter and Stress

Hi Team,

Welcome on board, Jake, Carmel, Aleana and Marg! Not all of you are joining the crew at the city club instead, utilising my skills outside of that Corporate space which has been fun and exciting! Results are already appearing so keep up the great work!

Hope everyone had a great Easter Break!!

Group Sessions

We've had a bit of a break from these but these will soon start again in the next few weeks. So keep your eyes out for the session times!

 

84 Day Challenge

Are you really ready too change? Changing needs to be both a mental and physical event. You can't have one without the other. There are a few of you making that slow transition, changing your lifestyle to a better one, learning new things about the food you eat. Winter is closing in, weather is starting to get cold. Less outdoor sunshine and drinking. Let's make the most of the next few months to get you into a new routine ready for summer. Don't start when Summer hits! By then it's too late. 

If you are mentally ready for the change and want to see more physical change, let me know. We can get you started on the 84 Day challenge. It's not for the faint hearted. You must be in that right head space to get the most out of it. R U Ready?

Stress makes you FAT!

Have you been stretching, have you been looking after yourself? Are you feeling stressed?

Stress Makes you Fat!!!

When we are frightened, angry or worried our bodies become flooded with adrenaline and a stress hormone called cortisol. The adrenaline keeps us alert and focused while the cortisol prepares us for the 'fight or flight' mode. Cortisol helps the body release sugar into the bloodstream for instant energy, for us to prepare for a fight or to flee a certain situation. This is quite affective back in the old days when we were cavemen/women. But modern times, we don't need necessarily need to fight or flight, we generally get stressed, angry etc. and still have to sit at our desk and keep working. The stress we place ourselves in can cause you to get fat, wears out your immune system thus increase your risk to illness. As you don't need to physically move, thus not using these fat storing hormones. So these hormones and the sugar released into your bloodstream just floats around and eventually end up as fat on your stomach and waist. The bad thing is, they make you crave even more sugar!


That's why when you go on a relaxing holiday, a real relaxing holiday not one where you attempt to see everything tourist attraction and wear yourself out. You may not have changed much in your diet but by being away from the stress, you may actually find yourself losing a few kilos!


You should also try and stay away from food such as sweets, processed and junk food, coffee and alcohol as these are also stress inducing foods. Food you should try and have more off are berries, green vegetables, turkey, sweet potatoes, avocados, nuts and supplements such as barley grass, spirulina and vital greens.


Try and ensure you get some time to yourself on a daily basis, whether it be 5mins at the start or/and of the day.
Try and have a day on the weekends where you're not rushing around trying to attend all events.
If work is becoming not so enjoyable, look for new challenges or new roles. Ask for help. We spend 40 - 60hours at work each week, you'd hope you at least enjoy some aspect of your work!

Change in weather

Please look after yourselves as the weather changes, take Zinc and Vitamin C, water and lots of rest to help you fight off the germs. Remember healthy eating to help build a healthy and strong body. This will mean less sickness and time off doing what you love. So look after yourself and make the good choices now that Easter is over!

 

That's all folks, have a wonderful weekend! Keep up the great work.

Train Hard, Eat Well, Rest Up

Food for thought

Plan ahead, whether it be your food for the week or training for the week. Look at the bigger picture. If you only decide on the day, you will most likely go for the easy options. If you can sit down for 30mins over the weekend and plan your meals and training, you will find it easier, if it means you plan for 2-4 weeks ahead and even it's only a week's meal plan with days swapped for the different weeks and increasing the weight/intensity for training then at least you have that planned and can stick to it.

"If you fail to plan, you plan to fail"

Remember that one fast food meal can make a huge difference to your diet, it can throw your taste buds off and your mind set. Be prepared. You're health is as important as your work if not more. You only get one body, so look after it. Don't wait until you realise you're not happy with it or that you are unwell before you doing exercise and eating well. Just because you're feeling ok now doesn't mean there are no long term effects further down the track.

"Be Proactive, not reactive"

Set good examples for your family, lead by example. Education is the key.


Goal setting
Set yourself a goal or a few. Some long term goals and break it down to smaller milestones to help you get there. Work towards these goals. Make these goals attainable and achievable yet challenging. Be realistic and allow yourself to adjust when needed if life throws something your way you weren't expecting. Something measurable is always good, as you can track it. If you want a nice body, what does that mean? What exactly does a nice body mean to you? How can we measure this?


Once you hit those goals, start thinking of new goals. You are more motivated when you are working towards something. When you can see the finish line. Very much like other aspects of life and work.


Making every workout count
A 10min workout in reality isn't going to really burn as much calories or have that 'afterburn' effect then a longer session. In saying that, depending on your goals, most people don't need to train more than an hour per session (unless you plan to run a marathon!).


The best way is to ensure that every session you have, you are making the most of it. For short sessions, make sure the intensity is high for most of the session but listen to your body for those who maybe injured or pregnant.


I've had many clients realise what they thought was a hard session on their own was no where as hard as it could have been. Some have really seen the benefits of training with a trainer in comparison to training on their own. For some of you, it may be better training either with a trainer or a training partner. So get onto it!


Food for thought:
If you keep doing the same thing, how can you expect change to occur.


Remember to...
Be honest
Work hard
Don't give up


Train Hard, Eat Well, Rest Up