The WHY game

So I played a little game to really try to help my client who has plateaued for a very long time. It was a game of WHY.

I wanted to find out exactly WHY he wanted to achieve his goal but more importantly to try to get him to attach an emotion to his goal.

Quite often I meet people who tell me what their goal is but they never really explore why it means so much to them. When you dig a little (or a lot) deeper to find what really drives them, you are finding their motivation and this is then the ingredient that can shape both the relationship of client + trainer and also whether they are successful in reaching their goal.

To call it a game is probably not very accurate as it can often bring up stuff they didn’t know was there. Trust me though, the intentions are always in the right place because as a trainer with over a decade of experience with people, we need to ask a lot of questions before we prescribe a solution.

So how did it go?

Well I asked my client 8 times WHY. I started with “why do you want to loose weight”, and after each answer I asked WHY. What was really fascinating about this was what came out of the answers. When I asked him to repeat back to me what he heard from our conversation, it announced was that he blamed something else for his plateau. It was his work. Some of you might relate to this. Work gets busy, kids, family commitments etc, sometimes it’s just overwhelming. I get it. Sometimes the juggle is just too much. However, if we want to achieve something we need to stay focused for a period of time.

So what he got out of it was where he was placing the responsibility.

A worthwhile game if you have been stuck for a long time.

Getting to the real answers is what I love. This is where the results are.

Need some help exploring? Give me a call.

Janet  0427 167 288

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The last 2kg …….

Can you relate to this? Just want to loose the last 2kg? But it’s hard right?

So why is that?

Well, there could be a number of reasons but where I am taking this blog is not about the number 2kg but rather what it represents.

Watch out, it’s about to get deep …..

A few years ago I was running an 8 week challenge and had a Psychologist come and speak to my group and the very question came up about a girl and her yellow dress. Much the same as the last 2kg, she was convinced once she could fit into that yellow dress again, life would be restored. She would feel happy. She would have finally arrived. The battle would have been won.

The question the Psychologist proposed was “why is the yellow dress so important?”

The girl went onto explain how she FELT when she could fit into the yellow dress.

So after some discussion, it was evident she was chasing a FEELING not a number. But she just happened to be a particular number on the scale when she was wearing the yellow dress.

By now you are wondering, so what’s the secret to getting the last 2kg off?

Well, back to the Psychologist, she explained that if you move from a perfectionist mindset (has to be this way or else I won’t be happy) to a slightly more relaxed mindset (ok, so if I am 1-3kg around my normal body weight life can go on) it is more likely to be sustainable and realistic.

The number on the scale is only as powerful as you want it to be. And sure you may still want to loose the last 2kg, but let me ask you this : “what will your life look like 2kg lighter? Are you a completely changed person? Are you more successful?”

If it is a feeling you are chasing, maybe you need to look somewhere else other than the scales.

In my experience with clients, when I can convince them to shift their focus and stop being so resistant to the weight, they loose the last 2kg anyway. But by then it’s not the 2kg less that make them happy, it’s looking at life beyond the scales.

Hope this helps  x

 

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Mobility. What is it and do I need it?

Mobility is about increasing the range of motion around the joint.

Stretching is about lengthening the muscle.

So what you we need and why?

 

Mobility allows your body to move easily and freely without any hinderance or pain caused by the muscles moving around the joint.

Muscles get shortened by contraction (which happens during exercise) and daily patterns (eg: sitting). Lengthening the muscles helps to relieve pain and give the muscle the flexibility it started with before it was shortened.

 

Good mobility therefore gives you a better range while performing strength exercises. Quite often people struggle to get into position (eg: bottom of the squat or deadlift) and it increases the changes of injury, or just limits their potential for greater strength gains. And we are not just talking about lifting big weights for bigger muscles, but lifting heavier increases core strength as well. And this is what can help with a lot of injuries – having a stronger core.

 

The downside to having reduced or restricted mobility can mean that other muscles overcompensate. For example if you have a left hip that is restricted and less mobile, then when you go to do a deep squat you are likely to move to the right side as you lower and therefore load not only your right glute and also your right lower back and hip. The more you do it, the bigger the problem becomes. While we might not all be trying to squat deep and squat heavy, we do all sit at some point in the day. It’s the same movement pattern, same issue.

 

Performing mobility as part of your warmup is a great solution for getting warm and increasing range of the joints you are going to use during your exercise session.  An additional mobility session throughout the week is an added bonus especially on a rest day. A day when your body is recovering from all of the load you have put it through throughout the week while giving it some love.

 

Check out here when our mobility session is on :

Timetable

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Why 8 week challenges are so good!

Why does the 8 week challenge work so well?

 

8 weeks offers a short enough time to stay focused but long enough to get some really good results.

They also typically give you a different type of training program which is a big reason why, if you commit to everything within the challenge, you see and feel the full effect of the results.

When you train the same, you get the same. And if you don’t “surprise” or “shock” the body every now and again, you will plateau and this is why, if you commit to the program, you can really get the transformation they offer.

Eating is a big part of the challenges too, whether you are trying to gain muscle or lose body fat. You can’t out train a bad diet. So with some good quality nutrition advice, coupled with a great exercise program and a length of time that you can focus for, it’s the perfect mix for a solution most people are striving for.

Throughout the year people can get distracted with work, life and everything in between, so it’s a really fun and easy way to get results when you have a simple, effective plan to follow and you train with like minded people. Being around the people who are striving for the same result and a really positive atmosphere provided by the trainer, sometimes your hard work can feel more like fun! And if it’s fun, you are more likely to commit to it long term.

So how do you keep the results you get from your 8 week challenge?

Find a challenge and a trainer that educate you. So it’s more than just eat this and do this. It’s the WHY behind everything you do and some knowledge around the mindset of habits. Because your daily habits determine your outcome.  🙂

Our next challenge starts Monday 17th January.

We would love to have you with us 🙂

 

Events and Challenges

 

 

 

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Motivation …. when will it arrive?

Coming to the end of the year and I start to notice a lot of people lose their high levels of motivation as they start to wind down for the year. I get it. We get tired and need a break to refresh and recharge for the year to come.

 

But during the year I find myself having similar conversations with people about motivation, their lack of, them wondering when they will get motivated again and why aren’t they motivated. All great questions and in my experience, they can be answered simply.

 

Motivation isn’t something that arrives at your front door. It doesn’t smack you in the face at 4:30am and scream “I’M SO EXCITED!”. Motivation doesn’t happen on the first day of the 8 week challenge and then stick around for 12 months consistently after that. It comes in ebbs and flows.

So when does it come?

Well, from my experience it can take some time, and in that time there needs to be a consistent work habit.

 

So let’s say you have signed up for the 8 week challenge and you want to lose 10kg. We know the first few weeks are going to be a shock to the system. Early rises. Change in routine. Extra tired while you adjust to the new exercise sessions and so on. Then after a few weeks you start to lose some weight and you start to get some momentum. The early mornings still might be a little bit of a drag, but you can see them working. Four to five weeks in you are starting to enjoy the sessions more. You’ve made some new friends and you are consistently eating better. The results are still happening. Week seven you are looking for ways to keep this all going post the eight weeks. Making plans, setting up your weekly routine. Week eleven you are still motivated because you have stuck to a regular routine for some time now and things are getting easier. Sure, you could stay in bed (couldn’t we all?) but it’s worth it and you can’t imagine your mornings any other way.

 

While not everyone’s timelines will fit this exact story, my point is, a lot of people I speak to wait for motivation before they start something. In fact, it’s the other way around. You must start something and then the motivation happens.

 

So next time you notice you start to fall off the motivation train, write down your goals and review them regularly. This will help to keep you inspired.

J

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Naps. Do they really make a difference?

Motivation at Achieving You Gym

How to make the most out of your naps

 

Everyone loves a good sleep, from Sunday morning sleep ins to that midday nap on the couch. But is there a way we can optimize our sleep for better performance during the day?

 

We all know the basic sleeping 8+ hours a night is best, but what if we don’t reach that marker?

 

Its very well researched that partial sleep deprivation (PSD) is very harmful to our body and compromises our ability to perform our regular activities during the day. Romdhani 2020, found that PSD compromised antioxidant defence and enhanced sleepiness and biomarkers of muscle and cellular damage. So, we know that if we are tired our body is at a greater risk of getting sick, which definitely isn’t optimal for 2020 conditions, but our body is also undergoing an increase in muscle and cell breakdown, negating the improvements we are making while training.

 

So how can we combat this tiredness, well, this same article was able to show that a nap of 90 mins

  • Increased wellness
  • Decreased daytime sleepiness
  • Decreased negative mood scores
    • (ie, depression, fatigue, stress and anger)

 

It was also found that a nap of just 20 mins was able to produce similar results as a 90-minute nap, however the improvements were not as large

 

Some key points to optimizing your naps in the future

  1. Don’t let it take away from your night-time sleep (8+ hours at night is still important)
  2. Take it early afternoon or late lunch time
  3. Keep it 20-90 minutes
  4. Cool and dark environment

 

Happy napping everyone!!

 

 

 

Romdhani, M. et al. (2020) ‘Improved Physical Performance and Decreased Muscular and Oxidative Damage With Postlunch Napping After Partial Sleep Deprivation in Athletes’, International Journal of Sports Physiology & Performance, 15(6), pp. 874–883

 

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Why Monday workouts are so important

Monday sets the stage for the week. They start the week off with a bang and set you up with good intentions for the whole week. Even if s**t hits the fan during the week, you know you got one workout under your belt.

 

Weekends can also be a time for some slight downward movement in the diet and exercise area, so Mondays can give you that confidence to get back up and start heading in the right direction again.

 

Mondays get the weekly routine back on track. You start with some exercise, then you start to eat better, and of course, you sleep better. When we sleep better we make better decisions. This will usually mean that you choose to continue to workout for the rest of the week.

 

When we miss a Monday, it’s easy to convince yourself to hit snooze and then you miss Tuesday. Missing one day, that’s ok, but 2 days in a row can then create a habit. And if it means your eating goes in the same direction as your workouts, well let’s just say it’s easier to get up on a Monday than tackle that problem a few months later with a less energetic body.

 

And you are not alone, most people want to have a sleep in on a Monday morning, but just know that once you get to your class or the gym, and you see your regular gym buddies, you are reminded why you all got up for this workout. Because Mondays start your weekly routine of being a healthy, happy and fit individual.

 

So let’s do Mondays together! Let’s own this week people!

 

J

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Weight loss … why isn’t it working?

When clients come to me, frustrated that they aren’t losing weight I start with the questions:

  1. How much water are you drinking
  2. How much sleep are you getting
  3. How are your stress levels

I then of course ask what are you eating and how much exercise are you doing?

But I find the first 3 questions mentioned above are often dismissed because “when I was 22 I ate what I wanted and played team sport”

Cool, me too. But did you have 2 kids and a mortgage and a full time job? Probably not. Things are different, so our approach needs to be different.

 

When I start to help people lose weight, I start with increasing their water intake (if it is less than 2 litres a day) and adding in 1-2 classes per week (assuming there is no exercise happening at the moment).

 

Why the slow approach? We want quick fixes!

What I also find out in the conversation is the weight has been lost before but it has also come back on, usually in the same fashion – fast. So again, let’s change the approach to change the outcome. Sound familiar?

My approach is ‘SLOW IS FAST’

What do I mean by this?

If we make gentle but sustaining changes, the change is more likely to become a habit. Habits last longer.

So after a week or two of drinking more water (feeling way more energised as well!) and doing 2 classes per week (also feeling energized without super tired), we then start to ask “what are you doing for breakfast lunch and dinner?”

Did I also mention that the weight has started to shift – in a downwards direction. Bingo!

 

I check the food diary, there are some small sustainable changes we can make there too. More protein for breakfast and more veggies at lunch time.

Again repeat for 1-2 weeks.
And so the process continues.

Why do I do the “slow is fast” process? Why can’t I help you lose 5kg in 2 weeks? Well I can, but will you learn anything? Have a taught you how to make healthy choices for yourself? No. I have just told you what to do and then the cycle of loosing and gaining will more likely be repeated. That’s not my idea of success.

 

I have been helping people lose weight for over 10 years. I have tried and tested a lot of methods. And trust me, Slow is fast works.

My job is to teach you, not tell you.

My job is to help you keep the weight off.

 

Need a little help with your weight loss journey? Check out our Ultimate Weight Loss Challenge post COVID-19. Be the weight you have always wanted to be!

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To run with or without music?

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A question I get asked a lot “can I run with music?” when people are joining our run club.

While I would rather you mingle with the group, and experience the group atmosphere of run club, here are a few ideas about running with and without music.

People run for a variety of reasons;

  • weight loss
  • fun
  • switch off
  • fitness
  • race preparation
  • and more

Whatever your reason is, it’s totally ok. But if you are wanting to improve your running, either speed, endurance, technique or all of the above, you might consider running without music (at least for the short term)

And here’s why:

  • Listening to your feet can give you a huge amount of feedback to what is happening with your feet and in fact your entire lower limbs. Are you thumping like an elephant? Or do you glide like gazelle? Losing control and landing heavy can mean a loss of energy and therefore costing you time and efficiency. Strengthening your glutes, hip flexors and feet muscles can give you more control and therefore your step will become lighter and faster.

 

  • Breathing – are you sucking all of the air out of your space, or are you a quiet breather? There is no one perfect way to breath, everyone is different, but the key is to get as much air in your lungs as possible with each breath. You want to expand your belly rather than shrugging your shoulders while doing short high chest breathes. Something I find helps is starting your running with a relaxed, full breathing cycle. High stress, or rushed lifestyles shorten our breathing and if you are coming off a stressful day then trying to do some hill sprints, you are already out of breath. Try incorporating some belly breathing for 60-120 seconds before starting your run.

 

So should you run with or without music?

If you want to change your running – speed, endurance, technique or all of the above, it might pay to listen to what is happening with your feet and your breathing and then you can get an idea of what you can work on. Then you can add your music back into your runs later 🙂

 

Happy running!

 

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Would you buy it if it was full price?

Somehow you have ingested a chocolate bar that you just brought at the supermarket, and it’s almost dinner time. Were you even hungry for it? Were you craving chocolate? Can’t remember. How did this happen? And why?

 

Let’s back track. You were shopping for dinner after work and you were going along perfectly fine with the protein, green veg, quinoa and some herbs all in the basket and then suddenly this picnic bar jumps out at you 50% OFF! That’s a saving of $1.25. I am saving money, ok I will do it.  BAM they got you.

 

Supermarkets are smart. They know how to trick us. Place unhealthy items at the end of the isle just as we are about to finalise our shopping, and these temptations are put in front of us everywhere!  Not once have I seen a banana at the checkouts. And let’s face it, we probably never will -L

 

So I ask you, would you have purchased this chocolate bar if the sign was not a specials sign, but rather just the normal price? Or better still, in its normal chocolate isle and not in front of the checkout? Probably not.

 

So how do we avoid this?

 

There are a couple of tactics I like to share to help people avoid having to make these decisions:

  • Online shopping. You can create your shopping list as you need things, and then just collect when you are ready. No need to enter the shop, no need to walk past all of their temptations.

 

  • Avoid shopping when you are hungry. It’s just way too hard to make all of the right decisions when you are starving because you missed lunch because you were too busy.

 

  • Practice walking past and NOT making the purchase when you are feeling really strong. Like just after a workout when you are empowered by the endorphins. Or when you are wearing a really tight dress. Or when you are on a first date. (Are you going to the supermarket on your first date??? )

 

Over time, you will avoid the temptations, if you want to of course, and not put an extra $1.25 into Cadbury’s bank account, but rather choose the banana in the fruit section.

 

I am never going to condone you eating a chocolate bar, everything in moderation. But I just want you to be sure you are eating it because you want to rather than because you think you are saving money -J

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