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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.

Build your resilience through exercise

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.

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!

For more free info and resource, check out our FB page www.facebook.com/kappatalizefitness

 

or fill out your details below to join our mailing list to receive free workouts, recipes and health & wellness tips!

 

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.