When your “mojo” fails..what to do?

I refer to “Mojo” as energy. What happens when your mojo takes a dive and the tank is empty? How can you refill it when you are dragging through the day as it is?

First I stop and breathe. The art of breathing is so important and many of us forget that we can use this to calm and refresh ourselves. No matter where we are in the busy day of life you can stop, shrug your shoulders, close your eyes, take a deep breath and let your cares be gone for a moment or two.

If we breathe shallow it feels like an asthma attack, when you have exercised to long and struggle to get the breathe in or even an anxiety attack. So no matter whether you are sitting in a chair at a desk, in a high rise, a office, a cafe, school or even driving your car. You can get your mojo back with a good calming breath.

It doesn’t take long before you will feel better and your body will have more energy!

Remember to Breathe! 🙂

“Back to Basics” – exercise for mind, body and soul.

Why do I call my program “Back to Basics”? I believe that to enjoy exercise getting back to the basics is important. Knowing how to move properly and safely, good technique results in more fun and less injury. Being able to move freely in your everyday life – exercises that are simple to do, fun to work with – bring inspiration, motivation and better health.

We are not designed to sit around and do nothing in our days. If we look back at our ancestors they were always moving, hunting and exploring. Being creative with ideas to improve their lifestyle, health and fitness. Its great these days we are not out running from dinosaurs or have to hunt for food like they did. A hunt in modern life could be going into the supermarket or market, finding what you are looking for then going home and cooking it. Much simpler than times gone past.

Back to Basics focuses on exercises that suit you the individual. It’s not a one size formula for everyone. Functional exercises that promote strength, flexibility, stability and endurance. I use a mix of different activities from free weights, boxing, circuit training, walks/runs, stretching, aquatic activities and more.

Fitness needs to be affordable and available to everyone. Back to Basics aims to address this and give people equal opportunity to train and become fitter. A fitter body results in a happier person – better quality of life. Lets get “Back to Basics” and see what you can do!

Depression and Finding your passion with Life

All of us each have something that we love to do ..the thing that inspires us to do better in whatever the endeavor might be. Maybe its lifting weights different during training, you may suddenly discover you doing things you never thought that you could physically. Whatever it is that motivates you and keeps the fire burning inside you ..keep going.

There is always going to be the little voice that often turns into a internal screaming session of not to do something. To risk is to be uncomfortable, change dynamic and confronting. Its sometimes easier and less scary to listen to this internal voice as it stops you from stepping out and learning a new skill or meeting people. To risk is an everyday part of our life – its how we define how risky something is and knowing what the payoff at the end will be.

Sometimes we can be so hard on ourselves and come to a place of darkness. You spend more time thinking of negative comments, you create a dark place where there is no need to stay or dwell. Its ok to visit and remember, not to stay in that spot that depression brings.

Sometimes that little negative voice tries to protect you from taking risks. And there are times to realise it may be right. You would not move in front of an oncoming vehicle – you would get hurt and the risk too great to run across the road.

To risk is to live. Its balancing up the risks with the outcomes that help get better through depression. Everyone who has depression experiences it differently – each person a unique journey. To get better takes time and perseverance. Learning to come from a place of loneliness and being locked in a internal war, to being the victor and seeing the sun takes courage. One day at a time – keep your passion alive – be inspired by small or large things- you are unique! You deserve to have a healthy happy relationship on your own and more 🙂

When coffee and self talk fails

Hello

Did you ever have one of those days when you drag yourself out of bed, look in the mirror and go ..oh no! Your hair sticks up like a porcupine, there are wrinkles all over (or at least it seems), your energy is on the nearly empty mark? On days like this it is hard to push through and get moving. The coffee does not even work when you make one or the shower wake you up feeling more energized.

There are going to be days when we all feel like we have been put through the spin cycle on a washer machine. Listen to your body? There’s got to be reasons why you feel like this. It may be the party you went to hard in, it may be too much food, not enough sleep, stress or even a sickness virus. Whatever it is stop and listen. We get so used to putting a band aid solution on our bodies that when they us something is wrong we don’t listen.

I put my hands up in the above category. Yes, there are times when you have to do what you have to do get things done. Once that is over remember to rest, be kind to yourself. If you are sick then there is no point thrashing yourself with exercise. Remember to REST, its not a swear word. We get so caught up in doing that when we have to sit and be still (like meditation) we feel like we have to keep moving.

This world of ours is changing so much – even it takes time to stop and recover. You are important and will be ok for stopping for a time. Sleep is great – our bodies recover nicely when given the chance. If we don’t get enough sleep we don’t function so well and our immune health systems are compromised. The world will still keep on spinning even if you stop and breathe – taking it a bit slower for a time.

Teenagers, Diabetes and Exercise

Sometimes people have trouble with their teenagers and managing their diabetes type 1 or type 2. Sometimes the people who do everything they can to manage the condition properly still have odd things happen. Diabetes is not easy to live with at times and throw in some growth hormones associated with being a teenager it can make for some unusual activity in the world of blood glucose management.

The human body is amazing and the people I know with diabetes as in teenagers all have days when they get frustrated or elated by good news. Some young people I know are doing everything in their power from eating well, exercising and getting a balance or rest plus sleep. Their bodies are throwing curveballs like in baseball. Mixed blood glucose readings leading to higher HCL tests than they can explain. You are not alone in getting frustrated at times as the human body will often do its own thing. All you can do is have knowledge, learn to trust your body and listen to it. Everyones experience of diabetes is different and there is no manual one size fixes all. Every day is different and with time plus experience you learn to manage those curveballs being thrown at you.

Despite having diabetes the people I know have productive and happy lives – learning to manage the illness does not have it dominate them. When you first get diagnosed with diabetes your whole world gets upended and changed. You learn about things you never knew before and a whole new world is placed into your hands to manage. Knowing what medicines do what, how to take them, how to allow for exercise, sick days, travel and food. Its confusing and at times scary as anything.

Having high and low blood readings, knowing what to do when each hits, having a team of health practitioners and support make a world of difference. Good news despite the often umpredictable nature of this growth period in adolescence and the curveballs that come our way, you can have a happy fulfilling life.

Mindfulness and Exercise

 

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Ever woke up and wanted to close your eyes, pull the covers back over your head and snuggle in again to your soft pillow? Not wanting to get out of bed and face the day?

Yes I am sure you have as its something we all do at some point. We may not want to go to school, to work or see our family across the road. At some time it happens and even may be a fairly common occurrence.

On cold, overcast, dark, wintery morning I have no desire to drag my body out of bed. It’s warm and cosy plus the sun isn’t even out of bed yet! Still I stretch, say a few things I am grateful for as I start to get up with gravity pushing down at same time.  My first stop is through the kitchen and turn the jug on for hot water. Coffee is essential for me that time of year.

The weather has been crazy this year – extreme wind, rain and cold temperatures. Getting in and out of the pool, going to the car and from the car – I often wondered why I did it – teach swimming through winter.

It’s a passion and once I licked the negative thoughts out of my head – my day brightened no matter how dull the world looked in the weather.

Even fitness professionals struggle to get out of bed so you are not alone. Enjoy the little things in your day and know you are enough as you are now. Be the conductor of your own lives – live in the moment. Being mindful is a good place to be that takes practise.

New Beginnings and old endings

For years I struggled with my weight, depression, self esteem and my aversion to eating normally as I had no idea.

Four years have transformed my life on many ways. Down from a size 18 – 20 Australian to a healthy 12 – 14, I still have work to do and am healthy. My energy levels are up, clothes fit and are comfortable, feel good when looking in mirror – still working on the camera thing 🙂

Being a personal trainer is nothing like I originally thought them to be. It’s hard and rewarding work getting the qualifications – I have been blessed by great support from my work in Goulburn, my clients, friends and family. Even the strangers I have met in the places I visit inspire without realising it.

Change begins one at a time. With our body its at a cellular level – not skin deep as I originally thought. Things like stress can make  you keep on weight due to a hormone called Cortisol – a byproduct of survival caveman days.
You may have a resistance to insulin which I had never heard of before and am working on.
That baby is a pain as you can be healthy as, eat well, train hard and still be slow with the metabolism. As crazy as it sounds the body does not burn energy as well as it can and stores the energy for later – ie fat. So I am working on food to help with this solution and exercise and still have weight to lose.

At five foot 2, I am not skinny, young or glamorous. I want to be comfortable with myself as I am – bumps, lumps, curves and the person I see in the mirror – me. I have to be real in order to help my clients by first believing in me and that’s been a big challenge which is a struggle at times even today.

Our bodies are amazing things they get us through every day. Even when we sleep our systems are running – automatically converting energy and using what you need on a daily basis.

Learning to like yourself, leads to self love and you being happy in your own skin. Its not about what you will look like when you lose weight, losing weight for someone else – its gotto be for you. Results can be acheived for other motivations and seldom last – this doing it for yourself is life changing and you benefit. Its not what others think of its your choice.

Remember you are good enough as you are now no matter the weight or reflection or even medical conditions you may have. You have the ability to change your mind and choices even if you are in a wheelchair. Lifes what we make it 🙂

Have a great day – till next time,

Susan