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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.

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:  

 

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

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. 

 

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.

 

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.  

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.