How to take the steps towards change for a better life.
The last few years have been enormous for me and my family, losing my husband and daughter in the car accident has completely changed my life forever and I have worked hard to build a new life and move forward with my family – always taking the time to be grateful for what I do have in my life.
But this change was not planned and it was forced out of the blue on my family; we had no choice but to quickly find ways to adapt and to continue to live. Not an easy task and some days have been harder than others but we are slowly getting there and life is moving forward.
Recently I have been starting to think about making some new changes in my life, which is scary and exciting all at the same time – but these changes are ones that I want to make for myself for some time in order to continue and move forward with my life and hopefully reach find a new way to grow and be happy.
Change can be incredible difficult to make even when you know that it can have such a positive impact on your life – there are so many emotions that we feel around change, fear, anxiety, excitement – in fact it can feel like a roller coaster ride as we weigh up the pros and cons of making any life change.
In fact I’ve been sitting at the cliff edge for such a long time ready to take a giant leap for change but something keeps holding me back and now I realise it is me.
Feeling this way has me think about how many people also feel when they are on the edge of making health and fitness changes no matter how small or large the change is – making a change in your health and fitness is life changing and can produce a wide range of feeling and emotions around it. This is why we spend so much time and energy thinking about it, planning it and waiting for the right conditions to arise to make the move forward into a better lifestyle with exercise.
For so many people starting to exercise and make nutritional changes can be so overwhelming especially if you have never done it before or you have had a break for a number of years. Often we can lose confidence in our bodies, fear injury, fear judgement from others, failure and for some fear of success.
Here are some steps to making change:
Steps to cultivating a belief that anything is possible:
This week I say let’s jump off the cliff and start to take the steps towards change for the better especially with our health and fitness goals - we can take small steps but we just need to keep moving forward to change for a better life.
‘So take a walk around the block, walk up the stairs instead of the elevator, grab the kids and head to the park in the afternoon and have a game of cricket or even join that gym you have been talking about for so long’
Versatile and cost-effective training to strengthen the core
Each week I always try to find new ways to motivate and encourage people to take up exercise and fitness – this week I thought we could take a look at fit-ball training.
Fit-ball training is something that you can incorporate into your daily exercise routine at gym or it you can use it at home in combination with some body weight exercises to create a workout that will not only give you a full body workout – but it will challenge and strengthen the core to produce great results. It will also create variety in your training session which is always a positive – as it helps to prevent boredom.
I love to incorporate regular fit-ball work into my own training, with my classes and clients. It is extremely versatile, I use it in weight sessions; circuit training, platies and I even sometimes just do a fit ball workout as a training session all on its’s own.
It is also a very cost effective piece of equipment – with an outlay of around $20 to get you started into fitness.
Benefits of Fit-ball training:
Here is a beginner Fit ball workout to get you started - if you’re new to the fit ball this little workout is a great place to start. If you need to use a wall or chair to assist with your balance.
Beginner – Perform one set of 10 of each of these exercises – as you get more confidence increase to 2 to 3 sets.
Ball Walks – Sit on the ball and place the hand on either side for balance or place them behind the head. Contract the abs and slowly walk the feet forward as you slide the back down onto the ball. Continue walking the feet forward until you’re in a bridge position with the head and shoulders supported by the ball, hips lifted. Walk all the way back until you’re seated again and repeat for 10 reps.
If this feels difficult, hold onto a wall for balance and only walk forward a bit at a time until you feel more comfortable.
Ball Squats – Prop the ball against a wall and position it behind your lower mid back. Walk the feet out a bit so that you’re leaning against the ball, feet about hip-distance apart. Bend the knees and lower into a squat, going as low as you can (no lower than 90 degrees) and keeping the knees behind the toes. Push through the heels to come back up and repeat for 10 reps.
Pelvic tilt on the Ball – Lie at an incline position on the ball with the hips down, head supported by the hands and feeling a stretch in the abs. Without rolling on the ball, squeeze the hips up then lower and repeat for 10 reps.
Back extension – Lie face down with ball under your hips and lower torso, resting on your knees. Place the hands behind the head or under the chin. Roll down the ball and then contract the lower back to lift the chest off the ball, bringing your shoulders up until your body is in a straight line. Do not hyperextend. Repeat for 10 reps.
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.