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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. 

 

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.

Check Out George’s Amazing Fitness Results

George M – 10 weeks of success

 

 

 

 

 

 

 

 

 

Client of 12 Week Body Mind Reboot Program

Our member George, joined our 12 Week Body and Mind Reboot Program 8 weeks ago to focus on increasing his fitness levels; understanding how to make more nutritional food choices, and to work on his mindset….

George has had am amazing 8 weeks….. here is his story..

George’s Story

8 weeks ago I was pants size 42 and had no motivation and energy. I was happy to sit on the couch and do the bare minimum. I had no pride in the way I looked and did not care about myself and had a low self-esteem. My wife convinced me to go to Helen’s information session on her 12 Week Body and Mind Reboot Challenge and to make her happy I went along.

Whilst sitting through the information sessions and listening to the overview of the fitness, mindset and wellness program I decided ‘’what do I have to loose’’ and signed up.

The first few weeks were tough.. motivation was hard to find, the sessions felt tough on the body.. but I persisted.. I knew I had a goal in mind… to feel better about myself, to increase my energy and to focus on my mindset.

8 weeks on, and I have dropped 2 pants sizes and fit into a size 38 which is making me feel great.

The biggest change is in my mental attitude as I now have self-belief in myself… To top it off I have loads more energy.

Over the months prior to jumping on board the 12 Week Body and Mind Reboot, I would flake out by 11pm whilst working at my second job in a bar – I felt run down, fatigued and lacked any energy.

Now, I feel amazing, am full of energy, don’t flake out before my shift ends and am just running around.

What has been great for my mindset is that my clothes are feeling looser, and some older clothes in my closet that I have not put on in years are starting to fit. I have a goal to get to size 36 and I am determined to get there.

I love that I am motivated to go to the sessions and my fitness, motivation and attitude has improved by leaps and bounds.

Thank you Helen for cracking the whip and getting me not only into shape, however helping me become a better person with a new outlook on life.

I love that Helen has a straight up no nonsense attitude and prides herself on personal involvement in each of her clients’ journeys’.

 

If you want to work with a dedicated group of people and focus on your fitness, wellness journey holistically, please fill in your details below

 

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.

Dont let winter beat your fitness goals!

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