Even If You’ve Failed Before, You Can Achieve Success. This is How…..

I love learning, I know weird!  If only I had this passion when I was at school.  Not that I didn’t do well,  but everything seemed like such a chore then.  But I really enjoy learning, reading, researching and making action plans, systems and working out how to make things happen.

2017 has been all about learning new stuff for me.   The biggest course I’m tackling at the moment is all about the neuroscientific approach to transformation coaching and is a 12-18 month course devoted to how our brains work, learn and change.

Another is a shorter one about habit change and I’ve just finished 2 nutrition courses; one 12 month one about the coaching of nutrition and a 6 month one to improve my actual nutrition skills so that I know the advice I give for transformation and general health improvment is accurate and up to date.

I’ve just started a new course about Metabolic Syndrome and the implications to our health and what I can help people do about it.  This course sets me in good stead with the latest research and to work in conjunction with other health professionsals to help manage conditions such as metabolic syndrome and the accompanying issues such as diabetes, heart disease etc.

One thing I’m learning right now (which I guess I already knew but didn’t think was as important as it is) is that we all learn and are able to change habits (or not) in different ways.

Have you ever looked at something and thought:

  • I’m not even going to try that, I know it won’t work
  • I’m hopeless, I’ll never stick with it
  • I already know all that, I just don’t do it
  • That will never work, I’ve tried it before.  I need something different
  • They just don’t get it.  My situation is different so it won’t work for me

I’ve restructured the way I deliver my challenges and programs over the past 12 months too.  I’m taking a more habit-based approach, so while I deliver the content in one big hit at the start, during the challenge, I focus on one thing at a time with education and really getting participants to focus.

You can work out how you best learn and apply change by answering the following questions true or false.

 

  • When setting resolutions, I easily keep them even if only I know about them
  • I need to tell the world what I’m going to do to be accountable
  • I’m really good at sticking with something if someone else is holding me accountable
  • I need to know the whys in order to make changes and will ask heaps of questions before I can convince myself to follow a plan
  • If someone tells me to do something or expects me to do something, I’m not likely to do it
  • I need everything set out in absolute detail for me to stick with it
  • I don’t want the details, just the steps.  Just tell me what to do, I’m not interested in why
  • I easily make time for myself and keep promises to myself always
  • I keep promises to others, but not always to myself

The answers to these questions can help you to determine how much detail you need, whether you need a coach or buddy to work with, whether you should announce your intentions to everyone, or whether you’re best when working on your own and doing stuff by yourself.  Or some kind of combo of all of the above.

Depending on how you learn and how you make changes, your journey through some of my programs and challenges will be slightly different to other peoples’ too.

I know from experience that some people can just drop and change everything at once and this works best for them.  They easily follow a plan to the ‘t’ with barely any side tracking or second guessing.

Others need to make the tiniest changes one at a time to avoid overwhelm.  They need to slowly make progress.

Others need to work in groups or be accountable to a coach and their peers in order to stick with it.

Others want to keep it all to themselves, not to surprise people at the end, but because they’re busy researching, asking questions, analysing and assessing everything before deciding if it’s right for them.

And then there is everyone in between.

Of course, the answers to these questions don’t change the fact that you actually have to make changes to see results.  So even if you like to work privately or you need to know all the ins and outs to get going, you still actually need to get going before anything will happen.

So as we head towards the end of another year – yes already, its’ not that far away, make sure you take stock of what you are going to achieve in the next few months and beyond. And then take action.

To find out about my training programs at FitterFaster, complete your details in the form below.   I will simply email you some info that you can check out and make a decision upon.  I won’t hound you with calls or anything like that.

Alternatively, if its prior to September 21st 2017 and you’d like to join my 14 Day Ditch the Junk Challenge, you can register here:  DITCH THE JUNK


I’m Going To Get Started when………

When are you going to start?  I know you’ve been thinking about it, possibly planning, researching, following blogs and posts.

When you are going to start?

When you’re less busy?

When you find someone to do it with you?

When you’ve lost some weight first?

When you have some more money?

When you change jobs?

When you’re a bit fitter?

After the (insert event) is over?

Next Monday?

Next month?

Most of us wait till the perfect time to get started on new things.

Especially those things that we’ve never done before, or that we perceive will be painful or difficult.

Its perfectly normal to think everything has to be in alignment before you can start a new project.  But you know what?  This gets you absolutely nowhere.

You’ll get nothing if you don’t take action and start something.

I’m here to tell you that there will never be that ‘perfect time’

Of all the moments in your life – millions of them – they could all be the perfect time to start.   Yes, every one of them.

Because starting doesn’t have to mean that every single thing has to change.

You can still have lots of the things you have now, even if you change some things

“Really?  You mean life as I know it now won’t end if I decide to do something about my health or body fat?”

Just because you take some actions to improve, doesn’t mean everything has to change.

You have to stop thinking in black and white.

All you have to do is start

Take some action.

Stop reading about it, thinking about it, researching it and actually get started

Contact that coach

Clean out the kitchen

Choose a healthy meal TODAY,  yep, the very next meal you eat

Go for a walk, go to the gym, dust of the equipment in the spare room and USE IT

Starting means just that – GET STARTED

Take some action today.  And them tomorrow, do it again.  Take more action.

Stop thinking about what you’re going to do and get started on some part of it.

You don’t have to change everything at once.

Maybe you’ll just start an exercise program

Maybe you’ll start eating a better breakfast

Maybe you’ll cut back on your alcohol consumption

Maybe you’ll stop snacking on the couch or in the car

Maybe you’ll start replacing your drinks with water

Just Start   Take Action   Make it Happen

It if feels hard, keep going.

Its normal to resist change, for it to feel difficult but you just have to keep moving in the right direction.

Any action in the right direction is making it happen.

Stop thinking black and white

Everything doesn’t have to change for you to make improvements

Expect some resistance, but keep moving

Take some action every day, anything

Get support if you need to, but don’t wait for it.  Keep moving anyway

To find out how to get started with me ‘having your back’  complete your details below.  I will send through some free and no-obligation information on how my programs can get you on the road to success.

 

 


Can’t budge that last few kilos?

A lot of men and women are close to their ideal weight. They may only have 2-6 kg or so to lose, but it just won’t budge. Is this you?

There are many reasons why this may be. It could be that the program you’re following is not right for you, or that you’re not following it as carefully as you think you are.

Other reasons include:

You have high cortisol levels

High levels of the stress hormone cortisol will absolutely stop fat loss in its tracks. If you wake up thinking of everything you have to do or you are racing from one appointment to another, chances are, you have higher than optimal cortisol levels.

Do you need coffee to function well? Do you race around after your kids, race to get to work, race to get tea and other things organised?

Chronically high cortisol levels increase appetite, increase cravings for sugar and fat and increase fat storage. Find a way to switch off every day and get yourself organised.

You’re eating too much healthy food

While I”m all for the Paleo style diet, you have to remember that just because its healthy, doesnt mean you can eat unlimited amounts of it.

Foods such as nuts, coconut products, meats, eggs and seeds, while super, super healthy and extremely good for you, are all high calorie foods that need to be eaten in suitable amounts or they will cause you to gain weight and/or stop fat loss.

The overeating of these types of foods is becoming a massive contributor to stalled fat loss program and even weight gain.

You’re not eating enough vegetables

Eating enough vegetables has many great benefits, all of which will contribute to fat loss or lack of fat storgae

Providing satiety (they make you feel full) is one benefit as is an increase in fibre intake

Lots of nutrients. The more nutrients you can get into your body, the healthier it will be in all ways. You’re also less likely to have cravings if you eat more vegetables, simply because you feel fuller and you’re providing your body with the nutrients it requires.

Some vegetables such as those from the Brassicaceae family (cabbage, broccoli, cauliflower, kale, boc choy, etc) also help with oestrogen balance in your bodyimages

Your have a hormone imbalance

Many women, especially those of childbearing age or older, have an oestrogen dominance problem. Some causes of oestrogen dominance are; exercising too much, pesticides and plastics, soaps and other personal products and some of the chemicals they contain and even things such as carpet and furniture and the chemicals they expose us to. Diet plays a big part in controlling oestrogen dominance with one simple thing listed in the item above.

You don’t get enough sunlight on your exposed skin

Vitamin D acts like a hormone in our bodies and levels have been recorded as lower than ever, most likely due to the overuse of sunscreens and other habits to reduce sun exposure. Low levels have been associated with allergies, fatigue, cancer and yes, fat gain. You can supplement, but its not advised without the advice of your healthcare provider who should test your levels first. An easier way to ensure healthy levels is to expose your skin for a short time each day to direct sunlight. I’d avoid your face and neck though, don’t want to risk more wrinkles!! Remember, just a short exposure to your arms, legs and/or torso will do the trick.

You’re not getting enough sleep and/or good quality sleep

This is perhaps one of the most important but most neglected points. Lack of good quality sleep. In order for you hormones leptin and ghrelin to remain in balance, you absolutely must be getting enough good quality sleep. In simple terms, leptin tells us we are full and ghrelin tells us to eat. Guess what! Lack of sleep causes a rise in ghrelin, meaning cravings and hunger and a drop in leptin. Sort this out guys. Get the best quality sleep you can and aim for 7-8 hours a night. Any less, and you’re fighting an uphill battle.

So how did you fare? Got all this sorted?

These are just some of the things that could be reasons why you’re not losing the body fat you think you should be.

Comment with the things you struggle with and email me if you need further information or help with any one of them. I’m happy to help you any time. Just reach out

Sometimes its just that you feel you cant get started.  Like you just can’t get your head in the right space to make any leeway.

I can help you make the changes that will help you to lose those last few kilos.

Complete your details below and I will send you no obligation information on how you can do just that via my training and nutrition programs.


Eat More And Stop Exercising

“I know what I need to do” is a statement I’ve heard too many times to count.

“Then why aren’t you doing it?” is the question that comes to mind.

I believe it is because what you think you need to do is based around the idea that you need to eat less (and therefore go hungry) and exercise more.

Is that right?  Can you relate to this?

I bet you’ve struggled with a diet at some stage.

Deprivation, hunger, restriction, failure, effort are all adjectives that could describe the experience of ‘going on a diet’.    But it doesn’t have to be like this.

My programs are based on the concept of Eat More and Exercise Less.

Yep, as a personal trainer specialising in fat loss and superior fitness, these are my recommendations.

They are based on the idea that most of you are not eating anywhere near enough nutritious food.  Your body is practically starving for nutrients.  And this is causing you to be hungry, to crave unhealthy foods (and then eat them) and to put on more and more weight over the years.

To counteract this, you’ve probably been on at least one restrictive diet and possibly even added exercise to the mix in an effort to burn off more calories.

Sound familiar??

There is a better, more sustainable way to achieve lifelong fat loss and fitness so that you can stop struggling, stop being hungry and stop thinking you have to exercise  for hours each week to see results.

This can solve the problems of:

  • I don’t have time
  • I hate ‘diet’ food
  • I can’t stand being hungry
  • Cravings
  • No Energy

The first thing I like to solve is the dilemma of ‘starting your diet Monday, lasting a few days (if you’re lucky), falling off the wagon and then promising to start again next Monday’

I do this by prescribing more food, not less.  

Yes, you’ll have to limit some foods that you previously may eaten a lot of, but you probably know that already.

Instead of just taking these away though, I share delicious recipes and snack ideas that actually fill you up both physically, so you’re really not hungry and also with nutrients so your body can start to work with you instead of against you.

A body starved of nutrients, will send signals that increase hunger and cravings – exactly what you don’t need when you’re trying to lose excess body fat.

If you’re not getting enough nutrients via your food, your body will also send signals that decrease your energy levels so that you conserve the small amount of nutrients you are getting.

So you end up starving hungry, you crave anything and everything and you have no energy.  Not exactly how you want to be feeling.

And what about my prescription to exercise less?  How does this work when my job is to get you to come to my fitness facility?

 

The problem with ‘exercising’ is that there is no real plan.  You do what is convenient in your schedule, whether that is joining classes, walking, running, following at home videos or programs.

Over time you need to add more and more exercise to see improved benefits.  Your body adapts so that it requires less and less effort and energy to achieve the same thing.  So you’ll need to do more and more to get benefits.

The type of exercise and how I program through a series of cycles prevents you from adapting like this.  Yes, you’ll get fitter of course. In fact much fitter than by just exercising, but you won’t have to keep on adding more and more to see benefits.

And, you’ll also continue to see your body changing; getting leaner, getting stronger, muscles toning, more energy for as long as you keep nourishing your body and training instead of exercising.

I also run regular concentrated efforts for my clients through the year where we challenge you to focus on your particular goals really seriously for shorter periods and then move back into maintenance mode for a short time before going hard again.

Cycling this way means you can continue to get great results AND maintain them.  Unlike those diets of past where you may have lost some weight (if you were able to sustain the diet for long enough) but then you regain it and some before starting again.

This way of thinking; that is, Eat More and Exercise Less eliminates boredom and is so much more time efficient.

It’s a total shift in thinking from deprivation and suffering to living life to the full and having a whole new attitude towards health and fitness.

To find out how you can start training with me and stop dieting, complete your details below.  I will send you no obligation information about my JumpStart To A New You Program.

Once you receive the information, you can decide to get rid of your excuses and give it a go (full instructions will be included) or if not, I will add your email address  to my newsletter list if that’s okay so I can send you free information on how to make changes at home to improve your health and fitness on your own – the real way, not the deprivation way.

If you have any questions at all about how you can finally break free of the diet and exercise cycle, just email me any time jo@fitterfaster.net.au


The Goal Based Approach Usually Doesn’t Work

We’re always told to set goals.  Make them measurable.  They have to be S.M.A.R.T. goals or you won’t achieve them.

But what if this doesn’t work – and guess what, it often doesn’t.

You’ve set the ultimate goal.  You’re going to lose 10kg by 1st September.  Great, an exact amount by an exact date.  You’re all set.  Go!

But goals aren’t automatically achieved just because you set them – you knew that though didn’t you.

What about when other priorities get in the way?

Your family

Your job

Your sister’s, boyfriend’s, aunt’s 21st

Unfortunately, that Ultimate goal didn’t allow for those things.

So while I still advocate knowing where you want to go (eg. set the goal)  a much better approach is commonly known as the habit based or skills based approach.

 

And this is how I base my programs.   Yep, all my challenges and all my ongoing programs take a habits-based approach.

That is, you work on and focus on the skills and habits that will help you achieve your goal or goals rather than just focusing on the end point.

I call these ‘Process Goals’ with the idea being, to set daily and weekly goals of habits or skills that you will put into place.

Some Process Goals ideas are (depending on  your ultimate goals of course):

  • Training 3 times per week
  • Getting to bed by 10pm
  • Drinking 2 litres of water every day
  • Adding vegetables to your 3 main meals each day
  • Having alcohol just one day per week

And so on.  The best way to approach this is to pick the 1-3 Process Goals that you think you’ll be the most likely to achieve first.

There is absolutely no point in saying you’ll get to bed by 10pm every night if you are a shift worker.  Or saying you’ll eat fish 3 times per week if you can’t stand eating fish!

My programs will guide you towards the habits that will give you the best results in a broad – average person sense.

For most people, those habits are the ones you should choose from first because they address the most common imbalances and bad habits that I see.

But, YOU may require a different approach.  It may take you smaller steps, or you may be ready to jump ahead.  And that’s where my coaching comes in.

I’ll be the guide, but YOU choose the destination and the path we’ll take.

 

My JumpStart To A New You package gets you started (in 4 weeks) on your journey or it picks you up where you’re already at.  You may already have a good fitness base, or you may be starting from the least fit you’ve ever been.

Either way and anywhere in between, I will guide you towards what you wish to achieve.

You can find out more about the JumpStart To A New You Package, including that it is just $79 all inclusive by clicking here:

JUMPSTART DETAILS ARE HERE

Imagine eating delicious food like this every day and NOT being hungry – Really!

As a client at FitterFaster, you don’t just learn about exercise, it’s the full package – food, recipes, training, lifestyle

You can email me any time also if you have questions  jo@fitterfaster.net.au

IMG_2365

avocado-cranberry-grilled-chicken-salad-healthy-vegetable-food-diet-recipe


Why Isn’t My Training Working?

Let’s face it, exercising is not a new thing.  Back in my younger days, I remember aerobics was a new thing.  Complete with spandex g-string leotards, women (and a few men) hit the group fitness scene to exercise to music.

There were also those ‘gym’ guys.  A strange breed back then of mostly men that were working on building muscle in gyms equipped with pretty much just barbells and dumbbells.

Then there were those few that were into running.  Unlike these days where you see lots of people out and about walking and running, those hitting the pavement were in the minority and seeing one was pretty rare.

Nowadays, we all either exercise ourselves or have lots of friends and family who do.  Gyms, boot camps, CrossFit, step classes, aerobic classes, spin classes, triathlons, running.  You name it and we all know someone doing it.

But are all these people getting results?  Are you?

To be honest, most people fall into one of two camps.

There are those that just don’t train hard enough.  Pretty much as soon as it starts to hurt (or feels like it might soon) they stop.  A slight sweat may break and breathing may become heavier sometimes, but usually, they’re just not training hard enough often enough to see great results.

Then there are those that train really hard, which is great.  But not when you’re doing it day in, day out and not allowing enough recovery.  You’ve probably heard that you don’t get fitter or stronger during the workout, but in between when you recover.   The people in this group usually know this, but somehow feel that it doesn’t apply to them. They think they just need to do more, do it faster and do it harder all the time.  They believe that they’re not getting fitter because they’re not doing enough. Which is probably exactly the opposite of the real reason.

This graphic shows how your fitness level can decline when you don’t allow enough recovery time so that your fitness can improve

It shows how at point A, you do a workout and your performance or fitness level actually declines for a short period.  At point B, you make a decision (or your coach makes a decision) to train again or recover for longer.  If you haven’t recovered sufficiently at Point B and you train again, you head down the red line to over training.  If however you recover or rest long enough and then train gain, that green line heads up to a new level.

You can temporarily overtrain without too many issues, but if you do it week in, week out, your fitness and performance level will DECLINE, you’ll get sick and you may get injured more easily.

 

The thing with both these camps is that at first, results did happen.  You did get fitter. You felt stronger and things were feeling great.  But you hit that plateau where nothing seems to happen or you end up injured, sore and sick all the time.

 

This is why you need a fitness coach.

It is extremely hard to see from your own side, what is happening or not happening as the case may be.  Being objective is hard when it concerns your own body and your fitness.

Having a good fitness coach gives you the following:

-You will significantly reduce your risk of becoming injured or over/under trained

-Having a coach makes fitness fun again.  Instead of the same boring workouts over and over, a good coach will get your results while making training exciting again.

-You’ll save time and energy that you may otherwise spend researching training and nutrition programs.  A good coach will do this for you and help you work out what works best for you.  They can objectively plan towards the future without dwelling on the past. Something most people cannot do when it involves their own progress

-A good coach will push you harder than you’ll push yourself if you’re one of those in the first group above.  However,  a good coach will also be sensible about this and will know when you need to back off, have an easier session or even rest instead.

-A good coach will make sure you’re doing enough without doing too much and don’t end up in the second group either.

-A coach will help you get past those stumbling blocks.  These will inevitably occur – whether it’s that old excuse that keeps coming back or helping you to work around situations beyond your control

-A good coach will cheer on your successes and encourage you during your challenges.  They will help you to acknowledge and appreciate the small wins while simultaneously keeping the big wins in their focus.

-They will also ensure you reach your goals sooner than you would have on your own

-A good coach will not whine and winge about what went wrong.  But instead, they’ll help you to work out ways to fix it and move on

-They absolutely believe in continual self-=education and exploring new ideas that can help you win more often.

These are all great reasons to get a fitness coach and I highly advise you to get one.  Whether your goals are performance related (ie you’re training for an event or sport) or you wish to lose some body fat, get more energy to run around with your kids or improve your health a coach can help you to get there faster.

In Maryborough we have many different options for fitness training with something to suit everyone.  I even have my Get Fit Maryborough group which is the perfect solution for anyone who wants personal coaching but cannot join a gym for any reason.  Get Fit maryborough is a free service I provide via a Private Facebook group.

GFM  allows you to have your own personal coach (me) on call any time.   You can do your workouts at home at any time; when it is convenient for you.  Before your family gets up, after they’ve gone to bed, during nap time or before they get home from school.  It’s perfect for time-poor people that just can’t get to the gym because of work hours or family commitments.  You can achieve fantastic results with challenging workouts, nutrition planning and ongoing inspiration and motivation from myself and other participants.

Check out Get Fit maryborough here:  Get Fit Maryborough

Or if you’d like to find out how to join us at FitterFaster, fill out your details below and I will send you all the information about how to get started.

Alternatively, you can email me jo@fitterfaster.net.au or call/text me on 0429 612975