We shop around for the best doctors, best specialists and best advisors when it comes to health conditions right?
Yet when we are looking to invest in our own health and fitness (for those that do) many are looking for the cheapest options to get fit and healthy rather than the best fit for our needs?
As a fitness trainer, I often speak to people that tell me the following
“I used to be fit but…..”
“I want to get healthy”
“I want to get fitter”
“I want more energy”
“I want to look after myself”
“Ive had a gym membership for two years but don’t use it”
“I go to the gym, but Im not getting the results that I want”
This is all great – the right sort of stuff! I want to help all of these people.
However, the very same people will use the excuses of:
“I dont’ have time”
“I have kids activities so I cant make your classes”
“I want the personalised service but its too expensive”
“ I want to work with you, but need to ask my…. husband”
My general feeling at this point is WOW!
It just doesn’t make sense to me.
Why would you need to ask your husband, wife or partner if its okay for you to “look after yourself? to be healthy?”
Since when was it someone else decision? Since when have we become dependent on others to keep us healthy?
If its that important to you, then you would find the time / money / commitment not to me – but to yourself to look after yourself? To commit to being healthy? For yourself? For your children?
When did we decide that we should compromise on the best care and advice when it comes to our fitness, nutrition or health?
If we were to just stop focusing on bandaid solutions and start investing in our own health and well being many of us would actually save money in the longer term.
I am often told that its easier for me because I am a fitness trainer. Why? Because it may seen that I don’t have commitments of family, work, study, and the rest? Im really just like the next person with the same type of stresses in life.
What make me different is that I do not compromise on my health, fitness or general well being. I know why I want to be fit and healthy, not just now but for my lifetime.
I shift the non-important stuff like Netflix, and following series on TV etc to ensure I give myself the time and opportunity to work on my mind and body.
This means I make time for exercise, I free up time to work on my mental health, I free up time to prepare meals for myself, my baby and my boys.
Let me share some of my story with you that helped me transform
A number of years ago I decided to move into a complete natural lifestyle. I got sick of the pills, tablets and bandaid solutions.
I had asthma for most of my adult life and started to get chronic wheezing frequently. Every visit to the doctor resulted in new medication, stronger medication and eventually steroids to manage the asthma. It didn’t actually help it per say, just made me angry and hyper most of the time.
So one day I just threw out all the pills, medicines and puffers.
I looked for natural approaches.
I started to diffuse natural oils – Doterra to be specific.
I haven’t stopped diffusing and do this every time I sleep whether its day or night.
What the result has been?
I have not had problems with my asthma for over 3 years.
I have saved money – no more pills, puffers and doctors visits.
I have stopped putting harsh chemicals into my body and my body is thanking me for it
I generally feel better – I hardly ever get sick.
I can undertake my exercise most days without any difficulty breathing
I am more focused on what I put into my body every day
Because I only have one body and it needs to last me my lifetime.
What this meant for me
1. It meant investing in myself
2. It meant taking the time to research what the best options for me were
3. It meant looking for the best not the cheapest
4. It meant freeing up money from other things (rubbish foods, expenses that were not necessary) so I can keep investing in products that make me feel great
5. It meant freeing up time to learn about the oils that I use not only for my asthma but for everything in my life – my general well being, my overall health, and around the home.
Now some may stop and think that I have lots of free time to do this… its not true.. I am just as busy, over committed as the next person.
What Do I Do?
I make time
I make the investment
I commit to myself
I commit to being healthier
Because I only have one body and one mind – and I want both to be working for a long long time.
Want to Learn More About Yourself?
1. How to free up your time?
2. How to prioritise yourself?
3. How to be healthier?
Than drop me a line for a free 15 min call to discuss where you are at and how to kickstart your healthier living.
If you are not 100% ready to commit to yourself, but want to learn more about how to work on yourself – follow us at Kappas Fit Bodies – we want to connect and help as many people as possible. All the information on this group page is for you to use and share.
Most of us already know that exercise helps release endorphins which are wonderful mood boosters.
But did you know that exercise is a great contributing factor to help you build your mental resilience?
We often lack the self awareness and understanding on how we should promote our own self care, to ensure that we are mentally in a good space more often than not.
When we create that self awareness, we can build our resilience to endure through more difficult and stressful days.
Why is this important?
We are often so focused on works deadlines, tonnes of tasks, issues at work, busy family lives, helping and supporting others and being so overwhelmed through our never ending to do lists that we often forget to care for ourselves.. this leads to illness both physically and mentally, adrenal fatigue and feeling of overwhelm.
Unfortunately, in my work as a fitness trainer, and mindset coach I see this all the time. So I thought I would share my top 3 tips on how I build my mental resilience through exercise.
3 Tips to building your mental resilience through exercise
1. Own It
We often blame others, and situations instead of taking action and recognising that we are responsible for our own health and wellbeing. Whether it be exercise or focus on better nutrition, or taking time out or what I like to call “mental health time”, is our choice whether we will make time for it or not. Using fitness and exercise as a strategy to hold yourself accountable will not only help increase your self esteem, but boost your mood and keep you living longer.
2. Commit to yourself
Commit to yourself – its the best investment you will make. We so often commit our time and efforts to others, whether they be our family members as we are responsible for dependents, our partners, or social outings with our friends. However we struggle to make the same commitment to ourselves. Commit yourself and invest in your health right now – recognise why this is important to you in the bigger picture, and why you should not compromise your health and well being. Being committed helps create meaning in our lives. Exercise helps our be committed to ourselves and our wellbeing.. If I were to ask you to answer the following… I exercise because… and after exercise I feel… ? What would you answer? Bank those answers and feelings into your long term memory bank and remember them each time you don’t feel like investing time or energy in yourself.
3. Grow your adaptability
Whilst we tend to cope in conditions that are familiar to us – work situations, life situations, many of us struggle to adapt when situations change – we allow stressors to creep in, we lose our focus, and we end up being at risk of poor mental health for at least a temporary period of time. If you throw yourself into different types of exercise, this places a variety of stressors on your body – thus teaching you subconsciously to learn and adapt. This could mean different fitness sessions types, different styles of classes, trying out new activities or sports.
Practice to create new habits
By practicing these steps to building resilience, you will learn things about yourself which will give you the strength to harness that little voice that creeps in every now and again.
If you want to take it one step further, our face to face group sessions at Brighton Le Sands or Penshurst, or check out our online fitness, exercise and mindset programs. These are specifically designed to help you build your toolkit. This toolkit is what you can tap into to build your personal resilience to obstacles and handle the stress that shows up in your life.
By committing to a trainer weekly in a group exercise session or to online sessions you will achieve these 3 key principles and will have the support to face any adversities that may arise.
We focus on giving you support, guidance and tools through our holistic approach to your well being to continue to grow and develop your best self.
If you would like to follow our health, wellness and exercise tips connect with us at on our public page Kappas Fit Bodies
As always, would love to hear your thoughts and tips, and shares are always welcome.
If you are like me, winter is not your favourite part of the year. Trying to achieve your fitness goals when its cold is hard work!
The shorter days and colder weather definitely challenges my willpower and energy levels to to keep working out, but I still manage to get it done… yes staying fit over the winter is that important to me!
I don’t loathe the thought of getting out of my warm bed on a cold, dark winter day to get all bundled up to get to bootcamp and teach sessions in the rain. I love mornings. I love the stillness of the morning, the morning air. However since baby came along some mornings are really hard.
What keeps me motivated is knowing that I help people reach their goals. That my clients continue to come out to fitness classes rain hail or shine. That I can continue to find new fitness routines that keep everyone coming back
If you are one of those winter morning warriors, I say HUGE kudos to you. You gotta do what you have to do to get it done, and if that means making it happen first thing in the morning, then so it is! I dont often get my fitness regime done in the morning because of work, but I am all for training in the morning before you give yourself a million excuses not to by the end of the day .
Regardless of whether it’s early morning or not, it still can be hard to stick to your workout routine during the winter because of the natural tendency to want to hibernate. If you need an extra boost, use these seven tips for staying motivated for your winter workouts.
1.Diarise your workout days.
Decide on the weekend what days you are going to exercise and then set these in your phone diary. Set an alarm, and get yourself ready for your next day the night before so there are no excuses!
2. Keep track on your fitness app
Most of us these days are wearing some sort of fitness tracker. Keep track – Record how far you’ve come by tracking your workouts and nutrition. Make it personal, too, by writing down how good you feel immediately after a good workout.
3. Socialise your achievements
Make an announcement – celebrate milestones on social media. Just the milestones! The well wishes you receive will boost your confidence and give you motivation for the next week of workouts.
4. Get your thermals on
Buy new workout clothes – a set of compression pants, a thermal top and a beanie. Wear these in the morning and you will start to shred layers once you have warmed up!
5. Increase your cardio intensity
Start your session with a good dynamic warm up to get the body moving and to awaken your senses! Then do some jogging on the spot or light skipping (with or without a rope) to increase your heart rate – a sure way to keep you warm and energised at the same time!
6. Reflect on how far you have come
Reflect on where you are at right now. Reflect on how far you have come. Reflect on what it will take to get it back if you give it up for the winter months.
7. Write out where you want to be!
Think about where you want to be in September and whether you are prepared to start again. This should motivate you to keep up the good work all winter long.
8. Train with a mate
Ask your trainer for 1:1 sessions or small group sessions and train with a bunch of mates. Nothing like achieving your fitness goals with a training buddy to keep you accountable.
Instead of fighting against these colder months, find a way to go with the flow and look for more creative ways to still make fitness a priority during the colder months.
After all, June 21st is the shortest day of the year and only a week or so away and all gets better from there!!
For more info, or to join our small group training sessions this winter, fill out the contact form below
Ever get so frustrated when things dont go your way that you let it ruin your plan to exercise?
We have all been there.
Let me step you through a typical afternoon of mine..
So there is 6 hours till I have to run a class, and am at home on this particular day.
The plan is to
- Have a healthy lunch
- Feed baby
- Have a snooze with baby
- Get up – exercise
- Spend time playing with baby
- Get ready and go out to run an awesome evening bootcamp class at Penshurst!
What actually happens
1 .Lunch is whatever I can snack on
2 .Baby feeding takes 3 x as long as what it should have
3. Baby snooze turns into 2 hours of trying to get baby to sleep
4. Exercise – looking like a distant dream at this point
5. Playtime? Where we going to find time for that?
Lucky I actually prepare a month in advance for my bootcamp sessions so I don’t have the problem of lastminute.com
Does this ever happen to you? When your planned day or week or weekend just doesn’t go to plan?
So what do you do?
Blame the world
Blame your partner
Ever felt like that?
Thats absolutely normal and natural… we get demotivated, we feel flat and lose all energy to move forward.
However when we focus on ourselves and work on our mindset, a day like this can be turned around quite easily.
So how do I do this
- I make a commitment to myself… if I only have 5 mins for myself that I will do what I need to do in that five minutes. That generally means that I will find a way to exercise – skip for 5 mins, do some bodyweight exercises or just get moving?
- I put on uplifting music and dance around – I generally dance with my baby, and music gets us both moving. Music is a great way to get up, get moving and feel good – whether its by yourself when no-one is watching or dancing around with your kids.
- I diffuse oils… uplifting blends like Doterra’s citrus bliss, lemongrass, peppermint, elevation, motivation and bergamot are my favourite uplifting blends
- I get out of my own way…. and take action. What I mean by this is that I stop telling myself that I dont have time, 60 free seconds, is 60 free seconds. That is time that I can get moving. I just get on with it and make the best out of it. Rather than focus on getting frustrated, texting Reedy to share my frustration (wasting time), I focus on the what I can do. I just get on with it
So… what commitments are you going to make to yourself when you are next in this situation.
Feel free to comment your thoughts and share.
Beating my own negative mindset started mid last week, when following my beach bootcamp training session, I thought I would get in a quick training session before I headed to work. That was all good, but what happened over the last 24 hours was a build up of events that took their toll and then my mindset took a turn for the worst as soon as I finished my training session.
The Story Goes Something Like This:
I had a late Wednesday evening with a social night out to go to the footy match. Before we headed out, we tried our best to ensure that everything was ready for the next morning.. I had a busy day with running a full day workshop after bootcamp. When I am organised, my mindset is on top of the world… So I generally tend to live a very organised life!
In this instance… it meant:
– work and gym clothes packed in car; training uniform ready for next morning
– nutritional brekky and lunch needed to be packed
– ute packed with bootcamp gear; routine ready for the bootcamp session
– get the baby ready for the evening and next day
– tidy up the house due to renovations that were happening which meant there was lots of dust everywhere.
Apart from spending most of the day running around, I felt like we were in 6th gear to get out on time on Wednesday night. We wanted to get to the footy early to enjoy the atmosphere.
How my mindset turned to S**T!
So we got in close to midnight, woke up around 4.50am after little sleep with baby being unsettled all night; felt generally sick this particular morning so getting out the door was atypically difficult.When I got out to run bootcamp down at Brighton Le Sands beach, the feeling of ill went up a few notches, but I pushed through.
After bootcamp, I thought I would life my energy by hitting the gym which was on the way to work. Again went in, I completed a quick superset session (again feeling like Im in 6th gear) and then when I went to shower and get changed, my mindset started to play with me! I basically hit the wall over the most trivial things… not having the right pants, forgot my make up bag, no hair brush and realising that I didnt have a nutritional brekky packed – there just wasn’t enough time this morning.
Argh!!!! So running around like an idiot in 6th gear the night before and still wasn’t fully prepared to avoid feeling stressed in the morning.
What my negative mindset was saying to me
At this point in time, my mindset was shifting into negative space – I dont want to “go and run a workshop” how can I “energise people when I dont have energy myself” and “I look like Ive just gotten out of bed – this isnt a good look”
Where I was at:
I took stock, started to take a few deep breaths and used my Doterra oils – balance and motivate – and spent a few mins closing my eyes and just breathing in. At this point in time I still wanted to just go home and sleep!
I decided Ill start driving towards the local supermarket which wasn’t too far from my work. I decided to go and see what I could scrape together for a nutritional snack and then decide what I was going to do.
I picked up some deli items, and snacked on these… whilst there I picked up a comb and a make up stick and did myself up in my car.
By this time, I started to feel better and started to rationalise the irrational thoughts.
Flicking the switch back to a positive mindset
1. I accepted that I was feeling fatigued and that it was temporary.
2. I recognised that the ‘meltdown’ feelings were over trivial things – it didnt really matter that I didnt have the right pants or make up. There were other options (buying, borrowing); and at the end of the day, would anyone really have noticed?
3. I recalled that I run a decent class at Brighton Beach Bootcamp session. I love running classes, they energise me, and it feels good to help others – I reflected on these feelings
4. I was exposed to a beautiful morning, beautiful sunrise and the stillness of the morning. I love these kind of mornings as they make me feel at peace in my crazy world. I took the time to visualise the earlier morning that I had just experienced.
5. I took action – I recognised where I was at; I took time to refocus my thoughts through deep breathing. This only took 5 minutes out of my morning. And then took action to go and rectify what was making me feel negative.
Why I was so upset at myself
I was really annoyed that I had my priorities all wrong the evening before – I was putting myself into 6th gear when I was already fatigued to get to a football match early. In the end, I could have been better prepared if I had actually prioritised myself first.
The point of the story
It is what it is – sometimes we mess up, sometimes we run around trying to get everything in order, and the plan is still messed up.
Sometimes the most trivial things set off a mood, a negative mindset or a meltdown.. that is part of life as we are only human.
What we can do is take stock, accept the momentary feelings that come with it; recognise that we are not our emotions; use gratuity and breathing to help reset the mind, come up with a plan and take action.
Whilst I accept that this isn’t hard to do, the more that you work on yourself, work on your mindset, the more naturally things will come to you.
At Kapptalize Fitness we work on our mindset, what we put into our body (our nutrition) and we work on our body. Having a great mindset helps us develop our best self.