Just Stop The Excuses & Give Yourself What you Deserve
I constantly hear…
I cant afford it
I dont have time
I want to be fit
I want to be healthy but I don’t have time
What does this do?
It creates a spiral of decline
It makes us feel less worthy
It makes us feel incompetent
It makes us feel disoriented that we cant do everything in life.
If you’re constantly telling other people ‘I can’t afford it’ ‘I have no money’, I have no time to be fit, I don’t have time to be healthy then that will be a self fulfilling prophecy…
1. Reworking your self talk – the bullshit you tell yourself
2. Embrace and open yourself up to abundance in your life instead of struggle!
3. Focus on what is important to you – and allocate time to this
4. Wake up to the “numb things” that we allow into our life – a little is okay (we all need to switch off)… realise that these things are not fulfilling.
You are the only person that you can give time for the things that are important to you in life.
1. What are the top 3 priorities in life right now?
2. What can you put in place to ensure that you are giving those priorities the time and energy that they need
3. What value you give to yourself – why or why not?
4. What do you believe you deserve?
No-one can ever make time for you to be you or give you the things that you want. Only you can do that!
So What Happens when you start to do this?
Things will change.
You will start to see what you stand for.
You will see what you stand against.
You will make time for your health and fitness
You will make time for things that are important to you
You will start to focus on being positive rather than negative
You will start to looking for opportunities rather than barriers.
You will start to develop a better version of you.
Ultimately you will start to feel amazing!
Remember we only have one body and one life – start living it the way you want. Start taking the steps to set yourself up for the life that you want to live.
If you want to feel amazing and work on yourself, click below for a coaching call to set your goals.
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