Kappatalize Fitness client Lisa uses her training to refocus her mind and achieve her fitness goals

Lisa is a long-standing Kappatalize Fitness client. She recently completed the 6 Week Body and Mind Transformation Program as she wanted a bit of extra motivation to shed a few kilos and get back into her fitness. She achieved some fantastic results and is now feeling fitter, leaner and stronger.

lose weight, bootcamp, exercise, fitness, health goals, mindset

What prompted you to join the Kappatalize 6 Week Body & Mind Transformation Program?

I felt that I needed some support and structure to achieve my goals. I had gone some of the way towards achieving my goals, but I needed the extra motivation, which the 6 Week Body & Mind Transformation Program offered.

Tell us a bit about yourself and your life before the program versus after?

Before the program, I was training with Kappatalize and  getting to two bootcamp sessions a week. I was intermittently monitoring my food and nutrition, but was struggling to get to my desired weight and BMI.

Post-program, I am feeling more motivated and am making 3 classes a week.

Can you share some of your wins from the program?  

I am feeling fitter and leaner. A big win for me was, ahead of one of my recent holiday, I was able to fit into my summer clothes, that I previously hadn’t been able to fit into for years!

What differences have you noticed in yourself?

My mood is better and I am feeling a lot more comfortable in my clothes. They are fitting better and I feel great. My arms are stronger and my core has improved. I have dropped centimetres around my stomach and waist – I don’t have fat creases anymore!

What have you learnt and what new things have you put into practice in your day-to-day life?

The importance of getting enough protein in my diet (as women, we don’t tend to get enough). Also to ensure I keep focusing on reducing my fat intake. I now have a different approach to fitness and weight loss – it’s a lifestyle change and something I look at holistically.

What advice would you give to others who are on the fence about doing a program like this?

This program helps you to motivate yourself and really focus on your goals and what you want to achieve. It’s a great group environment of like-minded individuals who are all working together and are there for the same reason. You can’t help but enjoy the classes. The trainers –  Helen, Dani and Sam, are all friendly and approachable. They are available to answer questions, give tips, and most importantly, will support you on your journey.

 

Are you ready to transform your life like Lisa did? Do you want to get your confidence back and improve your fitness?

Join my 6 Week Body & Mind Transformation Program and feel the difference today! Learn more here and follow the link to get in touch with me.

Busy mum-of-two Lidia drops the kilos and reclaims her ‘me-time’

Lidia Sioutos came to us in July with the goal to turn her life around. As a busy mum-of-two, she was flat out running her business and looking after her family.  She was constantly on the go and didn’t have time to eat properly. She was constantly tired, stressed out and putting her health last. Something needed to change.

After completing the Kappatalize Fitness 6 Week Body and Mind Transformation Program, Lidia has turned her life around. With the initial goal to lose weight,  Lidia found she gained so much more than that – she got herself back!

“I’m finally looking after me. I look better, I feel better and I don’t use excuses anymore. I only wish I had of done this sooner!”

 

body transformation, fit living, health, losing weight, fit mum, kappatalize fitness, bootcamp, personal trainer

We sat down with Lidia to find out how the program has helped her turn her life around:

What prompted you to join the Kappatalize Fitness 6 Week Body & Mind Transformation Program?

I had tried to lose weight in the past, but with no success. What happened, was that I actually put on weight from trying so many fad diets! I was struggling to find the time to exercise, I was unhappy and had no drive. I was stressed out, because nothing was working, and I could see the negative impact it was having on my family. It became apparent, that I wasn’t the best version of myself.  When I saw an advertisement for Kappatalize Fitness, I made the decision to start.

Tell us a bit about yourself and your life before the program and what it’s like now?

I am 44 years old, and a mum to 2 teenage girls. I run my own business and I also help run my husband’s business. Life is busy!

I have always loved exercise, but over the past 5 years, I just found I had no time for it. Food was always eaten on the go – I never got time to actually sit down and enjoy it.  I was spending less and less quality time with the family and my business was no longer in my control. My time was being dictated by my clients. They dictated my opening hours, the kind of work I did, and when I did it. That was impacting my family. I was unhappy in myself and not feeling as healthy as I should have.

“Since doing the program with Helen and Kappatalize Fitness, everything is different. I’ve made major changes to my business, myself and my life.”

I’ve set rules and non-negotiable hours in place, which has given me more time to spend with my family, while still having time to get work done. I have made a conscious effort to set aside time to exercise and to make time to eat right. I’m making better food choices and I am actually taking the time to sit down and enjoy my food. I feel stronger in making decisions and have actually surprised myself at how assertive and in control of my life I have been.

I have a much better balance in my life and am more equipped to deal with the unexpected.

Another great thing, is that I can switch off now. In the past, I was unable to watch an entire movie, because my mind would start to drift into how much work I needed to do, and I would get up and do it. Now, I’ve become quite a movie buff and can actually sit still, focus and watch an entire movie – credits and all!

exercise, motivation, fitness, health, bootcamp, personal trainer, kappatalize fitness

Can you share some of your wins from the program?

I feel much fitter. I’ve lost 4 kilos. I’m more confident and have a stronger mindset. I’ve learnt many useful tools to use in my everyday life, and finally, I’m looking after me.

What differences have you noticed in yourself?  

I am definitely a happier person. I look better, I feel better. I’m much more positive and confident, and I’m more willing to try new things. I sleep better at night and my focus and productivity at work has improved.

One of the biggest things I have found is that I don’t use “excuses anymore” and I make the time to look after myself.

What have you learnt and what new things have you put into practice in your day-to-day life?

I’ve learnt the importance of being grateful, mindful and present in the moment. I’ve learnt better self-care and the importance of goal setting. I hold myself accountable. Each day I allocate something to be grateful for. I practice being mindful for at least 10 minutes a day – this could be when I am out for a walk or when I am at home and it’s quiet. I make sure to be present with my thoughts,  rather than focusing too much into what or what may not happen in the future.

What advice would you give to others who are on the fence about doing a program like this?

DO IT NOW!!! I’ve lost so much time and happiness, having not doing this sooner.

You will learn a lot about yourself on this program, you will be stronger and healthier in body and mind.

The program has great support if you need it and the exercise is great.

You CAN find the time to look after yourself, I did!

 

Are you ready to transform your life like Lidia did? Do you want to get your confidence back and improve your fitness? Get in touch with me below.

The next 6 Week Body and Mind Transformation Program is kicking off on the 15th October. Spots are filling fast! Register your interest below. 

5 things you can do today to improve your quality of life

Everyone wants to life a happy and healthy life. But, too often, we get so caught up in the day-to-day stresses of life, that we are too busy to even notice if we are actually enjoying ourselves!

Here are five simple things you can do today to improve your quality of life.  

mindset, happiness, health and wellness, life, mood, personal trainer Sydney, health coach

Schedule in “me-time.”

This is so important, yet something most of us neglect to do. If you really think about it, you can’t be any good to other people – nor perform at your best – if you don’t take care of yourself. Draw a bathtub of bubbles and relax. Go for a walk alone or read a good book at home to unwind. A little something for yourself each day really helps to relax you. It can make you feel so much better. You never know, it may even have a flow-on effect to those around you!

Practice being grateful

As humans, we do have a tendency to fixate on all the negative aspects of our life. Work is too stressful, I am too busy, I am so tired, the kids are driving me insane, I just don’t have time to do anything, etc.

When you practice being grateful, the mind feels safe. You become a better version of yourself. It can feel like a weight has been lifted. There are less negative thoughts cluttering up your mind, vying for space and causing you unnecessary stress.

If you hate your job, think of five things that you appreciate about your job. If the kids are stressing you out, think about why they are behaving the way they are. Maybe they just want your attention and your affection. Rather than focusing on the negative, think about all the ways they make you happy, and all the cute things they do. It can take time to switch your brain to this type of thinking, but being grateful for all that you have, can do wonders for your mood – and your quality of life!

Meditation

Meditation is not just about spirituality and enlightenment.  It’s actually a great way to de-stress from the chaos around you. It’s a really easy and effective way for you to free your mind of the burdens of everyday life (bills, work, kids, mortgages, etc). It can also help you to find a sense of peace.

There are some great meditation apps out there – Smiling Mind, HeadSpace and The Mindfulness App are just a few. You only need to spend 5-10 minutes a day meditating, or practicing mindfulness, for it to be effective. It could be something you do to help you unwind at night; or first thing in the morning as a way to mentally prepare yourself for the day ahead.

Ask for help

Sometimes, as adults – women especially – we think we can do it all. We place all this pressure on ourselves to be perfect and to be able to handle everything that comes our way. We are often too stubborn or too afraid to ask for help – viewing it as a sign of weakness, or even worse – failure. But, we do ourselves no favours doing this – life ends up getting on top of us, rather than us being on top of life.

If things are getting too much for you, ask for help. You will find that most people will be more than willing to lend a hand, and probably appreciate being asked. It will make them feel more valued. Ask your partner to share the load around the house, ask your parents to mind your kids for a few hours while you take some time out, speak to a colleague at work if there’s something you need help with. No one is an island, so let other people in!

Let it go

You know what they say: life is short, don’t sweat the small stuff! Before you let a person or a situation get you all emotional and clutter up your mind with negative thoughts, think about whether it’s really worth it. Is it worth all your time and energy focusing on? Will it make you feel better to get annoyed/upset/angry by something? Will getting upset actually change anything? Be it, the situation, the outcome, or how the other person reacts?  If the answer is no, let it go (and no, I am not channelling Frozen here!).

At the end of the day, the way we live our life and the quality of life we have, comes down to us, and how we choose to live it.

Do you want to improve your quality of life? Why not start by looking after yourself through regular exercise and healthy eating? Get in contact with me below and we can have a chat about your health goals. 

Connect with like-minded people who want to get fit and healthy through our Facebook group, Fit Living in Five Minutes a Day.

 

How you can transform your mind and body in six weeks

6 Week Body and Mind Transformation Program, Kappatalize Fitness, getting healthy, body and mind, wellbeing, bootcamp, personal training

Too often as adults, we find ourselves stuck in the daily grind of life. We’re working long hours, stressed and exhausted trying to balance work, kids, friends, family – the list goes on.  We struggle to find the time to eat right and exercise. We view sleep as a luxury and put our health last.

We’ve all been there. Consider this scenario:

Say you want to get healthy, but you keep telling yourself each day that you need to be more motivated to look after yourself. You want to eat better, plan better, make time for yourself – but you find it virtually impossible. Life gets in the way.

Maybe you have tried going to the gym or a fitness regime for a few days, even weeks. You have tried eating clean, shakes, diets, protein bars – you name it.

But time and time again, you just can’t seem to make any sustainable or meaningful progress.

Does this sound familiar?

I get it. I really do. I’ve been there. I have spent years working in the corporate industry, running my fitness business, studying part time and looking after kids. The biggest thing that took a hit was my fitness, my wellbeing, my body, and my frame of mind.

I desperately wanted to look and feel good, but I was so tied up in the grind of my long hours, my overwhelming job, my inability to focus on my study. When I had my baby 18 months ago, I realised that everything was falling apart. My life, my social life, my relationships, engagement with other people and my marriage.

This is why I designed the Kappatalize Six Week Body and Mind Transformation Program.

This program has been designed for people like you and me. It’s proven to work with corporate mums and dads who want to regain their energy, confidence and feel better about themselves. Why? Because it’s a holistic approach. It’s not just about your fitness. It’s about your body, your mind and your whole self.

So, what does it cover?

  • 3 awesome strength-building, fat-burning workouts per week for six weeks. You can do them from home, at the gym, in a face-to-face group bootcamp setting, or anywhere!
  • Nutrition Coaching and support through my new mobile app platform.
  • Before and after health and fitness assessments to see how you’re tracking.
  • Nutrition plans to suit your lifestyle and bonus recipes your whole family can enjoy.
  • My five secrets and top tips to nourish your mindset and teach you to enjoy and appreciate the process of transforming your body.
  • Bonus Saturday Shredder Sessions to melt the fat and give you your energy back!
  • Access to the world’s BEST Mums and Dads Tribe & Support Group to keep you on track no matter how busy you are or how hard of a day you’ve had.

What do I need from you?

To make any sort of real change in your life, you HAVE to be 100% COMMITTED. You have to be open-minded about the journey of transforming your mind and body. You need to be willing to share your story to inspire and motivate others.

If you have decided that enough is enough, and you want to get your life back on track – let me help you.

Book a call with one of our coaches here.  

I only have one body… I need to keep it fit and healthy!

Why do we spend thousands of dollars on medication, doctor and specialist visits without a second thought when it comes to our health and well being?

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

Why?

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

Why?

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.