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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.

 

Chocolate Overload?

So over Easter long weekend like most long weekends where there is a celebration, we all tend to go a little bit overboard…chocolate, chocolate and more chocolate.. or if you are anything like me… hard boiled egg overload!

I don’t know about you, but we feast after midnight mass on Saturday evening, then feast on lamb thats been slow cooking on a spit all day,  potatoes, rice, shortbreads, cakes, pastries and crack red eggs over Easter Sunday.

And then after all of that food…  there is all the leftovers that we need to eat for the rest of the week – cant waste food right?

Now Im not a massive fan of chocolate, but my household is… and with all the exchange of chocolate gifts, theres at least a few kilos of chocolate that we need to get through before next Easter! Lucky for us we pace ourselves and it does take us almost 12 months to get through the chocolate each year! I personally get on coloured hard boiled egg overload after Easter – so whilst great for the protein content, its still an overload!

Maybe you went overboard, too? So what.. no big deal if its just on occasion – we all need to live a little right?

So how do we get rid of that feeling of fullness this week?

1. Get back in the right mindset – its okay to enjoy family time, chocolate eggs and feasting for special occasions! Acknowledge it and move on!

2. Take stock and reset your nutrition and fitness goals – are they realistic – if so fantastic! If not, what are one or two small changes that you can make over the next couple of weeks to get you back on track?

3. Get moving – go out for a walk, break a sweat, do a burpee session in your lounge room or garage. get to #kappasfitbodies outdoor bootcamp class @ Brighton Le Sands. Or jump on a trampoline with your kids for 20 – 30 mins! There are plenty of outdoor activities to do around Sydney this time of the year for school holidays and the weather is just brilliant at the moment!

4. Consider having a few day of nutritional fasting…. drink herbal teas in the morning, and start your meals for the day at lunchtime or around 1pm – give your body a break overnight and first up in the morning from any solid foods.

5. Drink a lot of water – at the moment, Im adding Slim n Sassy, Grapefruit, Lemon and Fennel oil drops to my water – super tasty and takes away the sugary cravings!

6. Your first snack (breaking the fast), should be something light before dinner. Consider a protein shake with almond milk or some fruit with almonds.

Now if you have plenty of left over chocolate easter eggs – pack them away, and afford yourself the treats if it fits within your calories and macros a couple of times a week.

Hope everyone had a wonderful Easter Break and see you all soon!

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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.

 

Release your motivation limitation

I often get asked how I manage to be constantly motivated to run my outdoor bootcamp sessions at St George and Brighton Le Sand, work full time, and have time for family, a new baby, and part time thesis study. Getting up by 4.30 or 5am most mornings for over 5 years now, with only a few hours of good sleep, and finding ways to run interesting fitness sessions outdoors is no easy slog! Being a trainer is definitely not glamorous like some tend to stereotype.

When I sit back and reflect, I don’t believe that I go out looking for things to motivate me. Rather its the realisation that I get my energy from people, love the outdoors, and love fitness, thus its easy to find ways to stay motivated each and every day. I dont think of being motivated as something that I consciously do.

I focus on positive energy through open minded conversations with people, through knowing that I can make a difference to peoples lives and knowing that I can not only share my knowledge each and every day, however learn from others with every encounter that I have every single day. When I reflect on o

So then when I see great results from results from members in programs such as the body transformation and reboot challenges that we undertake at Kappatalize Fitness, I know that I have made a difference, that I have been able to energise my members to set themselves up for success in their fitness and nutrition goals, whether it be weight loss, getting leaner, or generally just feeling better about themselves. This then helps not only keep me motivated, but increases my motivation.

You see about 12 months ago I came to the realisation that for most of my clients, fitness is not just about the weight loss – its about making time for themselves, for ourselves. Coming to the outdoor bootcamps gives us the opportunity yo enjoy nature, to train within an open environment with other like minded individuals, and to also allow ourselves some “me time” away from our hectic lives. In the process we get to move, meet people and enjoy a fitness session where we dont necessarily have to think about what we do next.

Im a strong believer in being good to ourselves and in order to achieve that we need to focus on increasing self awareness, working on mindset and knowing that a good part of achieving our intentions is all about working on ourselves and working on our mindset to develop our best selves. This could mean learning from others, reflecting, being grateful for what we have, acknowledging our achievements daily , journalling, taking time out to enjoy our surrounds and knowing how we can best set ourselves up for success each and every day.

So to get you all thinking, I have listed the top 10 things that I try and do all the time to ensure that my motivation levels are at a premium:

1. I take action every day by setting my intentions for the day, and making the commitment. So set your intentions and commit or recommit to these!

2. I have a plan nutrition and exercise – I stick to it and avoid getting distracted

3. I try and simplify my life – focus on getting to the end game with a few things, and enjoying the journey in the process

4. I move every day – whether its my weight training, a kappatalize fitness @ home workout, or walk, cycle, yoga… I make sure I move as much as possible

5. I reflect and appreciate how far I have come as a person and how much I have grown

6. If I have had a bad day, I let it go and move on!

7. I spend time reflecting on what I have done well and self critique what I could do different, what I have learned and what positives I can take from my learnings

8. I am grateful every day that I live in a free country, that I have opportunities and that I am surrounded by wonderful people that I choose to be amongst

9. I cut myself slack – we only live once so its okay to enjoy life – I choose however to do it in moderation

10.I repeat this every day

Think about these tips and the ones that resonate with you – what would work for you and why? Developing your best self takes time, means putting work into you, and can sometimes be very confronting. I would rather confront myself, call myself on my shit and live a genuine life… its who I am.

Final reflection and thoughts… put these practices into place..rather than constantly look for ways to be motivated, work on yourself instead and the motivation to continue to step up your game will naturally be there.

I welcome any comments, and for those that would like more information, receive tips and ideas on how to develop your best self through mind and body, please link with us through our social media channels.

See you all soon
Kappa