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!

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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. 

4 ways to motivate yourself to exercise

Feeling unmotivated when it comes to exercise? Struggling to get moving? We’ve all been there! Try these four quick tips to pump yourself up and get you in the mood:  

 

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Think of the end goal in mind

There may be times when you don’t feel like exercising and you will skip a session. That’s fine. But when you do it again, and again, it becomes a habit NOT to exercise. Remind yourself why you’re doing it in the first place and all the benefits you get from it.

Reward yourself

If you want to motivate yourself more to exercise, reward yourself afterwards. It could be watching a movie, eating your favourite meal, having a relaxing bubble bath – whatever motivates you. By doing this, you may be just that little bit more excited to work out.

Mix it up

Getting bored doing the same thing? Try something new. Having a bit of variety to your routines will make it a lot more exciting and it’s a great way to challenge yourself.

Exercise to improve your mood

When you exercise, you become more energetic. It’s the best natural high you can get. The more you exercise, the more you want to, and the more energy you gain from it (and the better your mood is!) There’s no better motivation than that!

 

Join us today and reap the benefits of regular exercise! We offer lots of different classes and fitness programs to suit everyone. Fill in the form below and let me help you achieve your fitness goals. 

If you’re looking for some great workout tips and like-minded people to help motivate you, join our Facebook group Fit Living in Five Minutes a Day. 

 

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.  

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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.

 

3 simple ways to Spring Clean your diet and reclaim your energy

Foods have the power to either give us energy, or sap our energy. It’s as simple as that. The first step towards living a healthier life is to understand what foods fuel your body the best and how they make you feel after you eat them. So, how do you do that?

Listen to your body

Notice the signs. If you eat a heavy meal that is loaded with carbohydrates and not much else, notice how you feel afterwards. Do you feel, bloated, sluggish and tired? Are you finding yourself needing to go to the toilet more often? How does it affect your mood? Do you get irritable?

Everyone’s body is different and will respond to foods in a different way. The key is to be mindful of how the foods you are putting into your body make you feel.

 

Find the right balance

Your body needs a variety of different foods to survive. You can’t just survive on all carbs, or all protein. Find the right balance that works for you.

One tried and tested way to do this, and something I follow myself, is through counting macros (or macro nutrients for those in the know!). It’s basically making sure you have the right balance of carbohydrates, protein and (good) fats in your diet. As a rough guide, I like to look at a 40/30/30 rule –  that is 40% carbohydrates, 30% protein and 30% fats.

An important thing to remember about this way of eating, is that it’s not an excuse to eat processed, junky foods within this range, as they won’t give you the kind of long-lasting energy that you need. Rather, they will give you a short burst of energy and then drain you really quickly. Fuel your body with fresh, natural foods – if it’s grown in the ground, eat it down, if it’s man-made, throw it away!

You also need to make sure you are getting the right amount of fibre in your diet as it contributes to good gut health (think grains, nuts, vegetables, fruits). It can take a while to adjust to this way of eating, but once you do, you will be amazed at the different it can make to your mood, energy levels and wellbeing.

 

Hydrate, hydrate, hydrate

Are you getting enough water?  It’s a question often asked, and for good reason. Quite simply: water fuels us. We can’t survive without it. Roughly 70% of our body is water and that means that good quality water is at least twice as important as food for helping our bodies carry out their normal functions.

Drinking water is a great way to flush out any unwanted toxins in our body. It can also help to curb cravings and stops us from mindless snacking. As a general rule of thumb, aim to drink at least 2-4 litres daily. But, this will vary depending on how much your water your body can handle.

These are just three simple tips that I find work. There are lots of different ways you can Spring Clean your diet and boost your energy and mood through food. The key is to just find what works for you, what you’re comfortable with and what is going to be achievable for you in the long-term. It’s a lifestyle change and a commitment to living a healthier life, every day.

 

For more fitness, nutrition and wellness tips, join the Fit Living in 5 Minutes a Day group on Facebook and connect with like-minded people.

If you want to get serious about your health goals, fill in the form below and let’s have a chat.

 

5 tips to help you declutter your mind this Spring

Wellness, mindset, declutter, clear mind, mental health, wellbeing, Spring

Spring is upon us. It’s my favourite time of year – the days are finally getting warmer and it’s the perfect time to get outdoors, enjoy nature and be a bit more active.

It’s the time when you suddenly have the urge to do some Spring Cleaning and get rid of possessions or items that you don’t need and clear your house of clutter. It can be a very cathartic process. So, what if we applied that same process to our mind?  What if we re-focused our energy on ourselves and decluttered our thoughts? How might that make us feel?

Research shows that clutter affects your brain’s ability to concentrate and process information, which has a flow-on effect on your mood and self-esteem. In a decluttered space, your brain doesn’t have to work so hard, which can leave you feeling more calm and energised.

Here are some of my top tips to help you declutter your mind and live a freer life:

Simplify your habits

We all live busy lives and have so much going on  – work, kids, friends, family, partners, pets, sports, the list goes on. Our minds are constantly in overdrive, we are always thinking of the next thing we need to do. Quite frankly, it can be exhausting. A great way to clear out the clutter in your mind, is to take stock of your daily habits and find ways to simplify them. For instance, if you like to watch TV or play on your phone before bed, instead, switch everything off 10 minutes earlier and spend that time unwinding from the day. You’d be amazed at the difference it can make.

Keep a journal

There’s something very powerful about writing down our thoughts. It’s not something people often think to do. It’s a great way to help you better organise and understand your thoughts. It also takes them out of your own head and down onto the paper – almost like setting them free from your mind, so you can move on. It’s a really powerful way to declutter all the thoughts going on in your head. Try it at home and see what happens.

Set priorities and stick with them

Spend five minutes every morning taking stock of what you want to achieve for that day, the week, the month, and so on. Write down some goals and then hold yourself accountable to them. It is a great way to focus your mind on the things that actually matter, and clear out the things that don’t – i.e. the clutter. This will help you actively take charge of your life and give you a clear sense of purpose.

Be grateful

One of the most effective ways to clear out mental clutter is to say thank you. Just a general “thank you” to express gratitude for everything you are or aren’t, and everything you have or don’t have. It can either be a thank you to yourself, or even to someone else. Appreciating what’s around you and focusing on the positives of a situation, rather than the negative, can give you a great sense of mental clarity and make you feel a lot happier and at ease, as a result.

Learn to let go

When we hold on to things, it evokes feelings of stress, anxiety and clouds our mind. It stops us from moving forward and moving on. A really great way to declutter your mind is to learn to let go of things, understand why a situation has occurred, why you have reacted the way you did, accept it and move on. Learn to take control of the thoughts in your mind and only give power to the ones that are really important.

If you’re ready to declutter your life and get serious about your health and fitness goals, fill out the form below, and let’s have a chat.

Why not join our Facebook group Fit Living in 5 Minutes a Day for some great health, fitness and wellness tips to help you on your journey to healthier living.