Beating your brain at its own mindset game

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.

And finally..

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.

Love to build your fitness mindset

Stop – Reflect – Work on your mindset – Build your fitness mindset

So sometimes when I get away for the weekend, and leave Sydney, its hard to leave behind the bootcamp training and in general my own fitness training. I love training!
The beauty of getting some down time is the ability to  reflect and just be present in nature and in my surrounds.

This weekend we decided to take a road trip to North Hunter Valley with the aim of getting some family time. We’re staying in a beautiful eco lodge up in the mountains overseeing North Hunter valley.

On a short walk today, I was overlooking the valley and enjoying its beauty, it got me thinking about mindset and fitness.

It potentially takes hundreds of years for nature to self cultivate and create the beauty that we see. This got me thinking about how we can better learn to self nurture ourselves to create our most beautiful and best selves.

Ask yourself this:

Do you take time to develop yourself?

Are you reflecting every day?

Have time out for yourself?

Are you achieving what you want to achieve in life?

If you have answered no to one or more of these questions, then its time to stop, reflect and work on your mindset.

In addition to this, have you tried:

  • quick fix approach to health, wellness, fitness and nutrition?
  • diets that are just that – quick fixes with no long term results?
  • fitness programs that are just plain boring and don’t fit in with your lifestyle?
  • shakes, detox diets, juice cleanses?
  • have paid for any of the above to not get the results that you want?

Stop!  Stop abusing your body and mind. It does not have to be that hard! Just have a think about whether you have taken the time to work on your mindset to get to your fitness results.

We tend to be so critical, and so self judgemental, that we forget to nurture ourselves and treat ourselves and our bodies well.

How do I do this?

Self care and love. Self nurture.  Focus on my purpose. I take a no BS approach to life. I am true to myself. I am true to my goals. This helps me shift my focus to what I really want. Do this and your fitness, nutrition and wellness goals become more achievable.

Just like the beauty in nature that we see around us, building and developing our best selves, including the boy image we aspire to, the lifestyle we aspire to, takes time, patience and self nurturing.

A few tips on how I self nurture:

1) I take time out to get away quite a few times a year, to see nature, to be within beautiful peaceful environments. During this time, I don’t necessarily give away my fitness goals when I am away.  I choose to cook whilst away to eat healthily. I also choose to keep up my fitness by self motivating and doing small fitness sessions, even if they are short or longer walks and hikes.

It is a great way to self reflect, enjoy serenity and the simple things like birds chirping, the sun shining and wild animals living their lives, whilst still keeping up with my fitness regime.

2) Being grateful… each day I think about at least one thing that I am grateful for.. and secondly, I send a text to my husband to let him know why I am grateful to him

3) I recognise my emotions and allow myself to feel what I feel. Although it may not always be rationalised, through acknowledgement us to be present in the moment to  accept it and move on.

4) Momentarily I  just stop and breathe and take it what I see.  I use my Doterra essential oils to enjoy beautiful smells that uplift me.    Favourites are Whisper, Motivation, Lavender Peace and Balance.

5) I am my worst critic. I have recently stopped focusing on what I am not doing well. I do not compare myself. I do not judge myself. I focus on what I do well. I focus on what kind of person I want to be.

 

Love yourself to build your fitness mindset

Ultimately, what I am getting to, is that when we focus internally, when we focus on loving ourselves, when we take time to make “me time”, we our focusing on ourselves as a whole. Things like our fitness goals, nutrition goals and wellness goals then become much more realistic, seamless and achievable.

Through these small practices of self mindfulness, the focus switches to self love, self compassion, self worth and self nurturing.

Want work on your mindset to achieve your fitness goals? I have 3 spots available for fitness at my Brighton Le Sands bootcamp, online nutrition and wellness coaching.

Fill out the form below for your free coaching call.

Welcome any thoughts or comments.. or if you want to receive ongoing information on fitness, nutrition and wellness, email me at helen@kappatalizefitness.com.au and Ill add you to my mailing list.

 

Be comfortable with your uncomfortable

Every now and then I get complacent in my life and my group outdoor fitness business. This happens when either Im tired, or I can not be bothered dealing with certain things in life.

Its something that I am aware of and strive to get better at all the time – having difficult conversations with people that I know real well scares the hell out of me.

In fact when I was reflecting earlier this year before I relaunched my fitness classes on where I wanted to be at in 2017, my answer was

“to re-prioritise and focus on the things that I do well, and not be stressed when the plan falls over. The game plan will not always stick when there is a new baby’s agenda to work with. Ultimately,  our perception is our reality and we can choose how we want to see things in life.

What does that mean?

That means being comfortable with things that make me uncomfortable in life – pushing through things that I don’t really want to do, so I can keep moving forward.

Why is this important to me?

Because I want to be happy, to be strong, to feel good about myself, to continue to learn, to continue to be inspired by others, to feel energised, to be challenged by new things in life and to be challenged by the new people that I meet in life.

To be totally honest, some of that scares me just a little?
Why?
Cause its the unknown. For a long time I have had a great group of clients who make me feel comfortable, who I love teaching and who form a great community of people.

I don’t know what challenges I will face with new people that I meet, how hard conversations may be and what the outcomes will be.

So that means that I need to get comfortable with being uncomfortable.

And I am willing to do that.

To learn more about myself, to grow, and to continue to learn from others and be able to also inspire others.

If your goals don’t scare you, they’re not big enough.

Start by answering these questions (write them down):

  1. What did you set yourself to achieve in 2017?
  2. Where are you currently at with this?
  3. What was the most important learning over the last 12 months?
  4. What can you improve right now so you can keep pushing forward?

And then, send me an email at helen@kappatalizefitness.com.au

Because I’m looking for people who want to become stronger and better; who want to work on their mind and their body, who understand there is always room to grow, to learn and to improve, but also know how to acknowledge their strengths, and where they are at right now. I want to work with people who want to commit to themselves to get awesome results!

@ 38 weeks pregnant @ my most uncomfortable. 

 

 

Choose your story and overcome your struggles

Get Real with yourself!

Are you feeling like certain aspects of your life are a constant uphill battle?

Do you feel like its a constant ongoing battle?

What are the stories that you tell yourself? That its all too hard?

Reality check – life is messy right?

I wanted to share one of my current struggles with you all and give you strategies on how to overcome your own struggles.

Having a new baby in life has basically turned my very well planned highly organised life into absolute chaos! For those that know me, you would appreciate how difficult it would be to alter the mindset of a person that run their life pretty much like a gantt chart on a project.

Whereas I was used to being a superb timer of everything – home, work, study, fitness, meal preparation, social activities, time out for myself, time out for my relationship, time out for my family and friends, and to do what I wanted to do, its now all turned into one focus.

Baby basically runs her own agenda daily – and that changes every single day! For any parent out there, they would know what Im talking about. For me that means that on most days I achieve very little of what I set out to achieve. For a little while it started to feel quite overwhelming – constantly being behind the 8 ball; not being on top of my game and coupled with sleepless nights and increased fatigue I started to feel like I had lost all sense of control of my day to day life.

The reality of life is simple, life is messy.

We all struggle against uncertainty, pain, and life’s ambiguity and we each bear our struggles alone. No one else walks in our shoes – however we can take comfort knowing that we have friends, family or support networks that can help guide us through each of our struggles.

Ultimately, when we acknowledge and manage our struggles we develop a deeper character within ourselves. Our struggles helps us realise that we are alive, they help us find ourselves, develop new philosophies on how to live better, and ultimately each struggle that we face tests us to help us develop a better life for ourselves.

I could very easily let the chaos in my life get on top of me right now, make me feel anxious and depressed. However I choose not to. I have chosen to adapt and shift my priorities temporarily each day and be aware that the baby’s agenda comes first at this point in time. I am therefore altering the expectations that I have on myself. I also seek help from family and friends so that I can continue to achieve enough to continue to run a business and household as seamless as possible.

These are simple tips, but they’ve made a huge difference in how I deal with pain.

1. Be aware of it – awareness is the first step – acknowledge it and know that whatever you are struggling with is only temporary. It will pass and how you choose to perceive it will determine how you cope with it.

2. Breathe – stop and just take deep breaths – do this in nature or somewhere that feels good in your home. Slow down your breathing and allow yourself to relax.

3. Use essential oils – my favourites are Doterra’s Whisper, Balance and Elevation – I diffuse these, I wear these and they make me feel at peace.

4. Workout – even its its only 5 mins per session that you can do

5. Meditate – I use the Insight App thats free and put this on several times throughout the day

6. Express your gratitude – I’m grateful that no matter what I have a wonderful baby and ultimately how I choose to show myself to her will set up her views and how she chooses to live her life.

7. Rewrite your story – we all tell ourselves stories about who we are, about what is going on, how the world works and what people are like. More often than not, as a result of the negativity bias at play, those stories are dis-empowering. So choose to rewrite your story.

8. Find reasons to appreciate everything around you – focus on what is positive and right about your current struggle… it could be to build character, to find meaning, to give you a new direction.

Prefer to battle it out through fitness? Join us at bootcamp  with our 2 week trial for $2 and feel good!

I would love to hear your thoughts and hear anything that you’re struggling with.. a struggle or pain shared can be a pain halved.

 

Get out of your own way..

I feel run down
I don’t have energy
I feel stressed
My work is taking up my time
My family is taking up my time…
I used to be fit but…
I have other things on at the moment.. and when these are done I will get back into it…
I want to but I cant because…….

Sound Like You?

I hear all of these excuses often about why people are no longer fit, healthy or looking after themselves. I also hear from my clients that they are sorry they didnt show up…. and I sometimes ask myself – why are they apologising to me? Apologise to yourself!

At the end of the day, we all have 24 hours in the day – how we each choose to spend it is our choice.

Some people think that I am Wonder Woman.. I run two successful businesses in Sydney that pretty much take up my life full time, I have a young family and a newborn daughter and I am undertaking my doctorate part time thesis (7 years on now) whilst running a full household.

Do I think Im Wonder Woman?
Not really?

People often ask how I manage to fit it all in.

The way I do this is by being really focused on what is important to me.

I therefore choose to

– make exercise a part of my daily / weekly goals – even if its only for 10 or 15 minutes on some days

– make time to shop for good food, fresh fruit and veges and plan my meals

– count calories and macros and track these daily

– eat clean and green

– enjoy indulgences occasionally

– forgo other social activities to ensure that I have time to do whats important for me

– to work on my mindset

– to have a busy lifestyle

But if you choose to not make time for yourself to work on your goals, to work on your fitness, to work on your nutrition, to work on your health, then stop telling yourself that you just don’t have time! You are in control of how you choose to spend your time.

If your fitness and well being important to you, the stop getting in your own way and start removing barriers and start taking action!

Do this by firstly working out your Reasons Why!!!

Why is being healthy important to you
Why is being fit important to you

And rather than come up with “I want to lose weight” or “I just want to be fitter”…. dig deep and really question why..

Then write out all these reasons and stick them on your ceiling or bedside table, fridge or office desk and be reminded daily of your reasons why!

Here are my top 5

1. Love the way exercise makes me feel – confident, energised and on top of the world – what a great way to start every day!

2. Want to enjoy as much time as possible with my family and new baby – and live as long as I can.

3. To be a role model for my daughter, stepson friends and all of you – to live naturally and promote a naturalistic way of life.

4. Makes me feel good when I can help others by sharing and living the values that I preach to everyone else

5. Makes me feel good knowing what I put into my body is natural and wholesome

Once you have listed your reasons why – and list all your reasons why… then the next steps is to

Start Getting Out of Your Own Way!

What I mean by this is think about the reasons and excuses that you use to sabotage your goals and reasons why…

You can do this in some of these ways:

1) Make yourself a priority – even its for only 15 mins per day

2) Giving back to yourself – negotiate 3 times per week where 60 mins is all about you to get fitter, healthier or feel better – exercise, have a massage or enjoy a walk alone to clear the mind, or spend 60 mins playing / hanging out with your kids and giving them 100% of your attention.

3) Schedule time in your diary for food preparation, exercise, meditation and journalling like you would schedule social outings.

4) Go to bed earlier – wake up earlier

5) Switch off all the rubbish on TV and use that time to work on yourself

If you are want to know more, or need some help so you can start looking after you and work on your health, work on your nutrition, work on your mindset…. or you just enjoy some group outdoor fitness training for some time to yourself with like minded people, then come and check us out #kappasfitbodies.

We run group outdoor fitness sessions in South Sydney in the Hurstville – Peakhurst locations and Brighton Le Sand Beach. If you prefer we also run online programs where you can exercise in your own home at your own convenience.

Follow us through our social media channels for loads of information and resources on 15 min exercise programs, mindset advice that you can action and follow and great recipes for you to try out!

Feel free to comment or ask any questions!