Change the way you look at things next time you lose your motivation
We all have the best of intentions when it comes to working out and sticking to a regular fitness and health routine but sometimes life just gets in the way.
Most people can find it a struggle to fit training in around long hours spent at work and extra family commitments.
This is understandable and as a result there may be the odd occasion to miss a session at the gym or with your trainer.
But when you find yourself latching on to any old excuse to avoid a workout - maybe you overslept, had a big weekend or there was a movie marathon on TV - then we know your motivation is at an all-time low.
You may even have hit a wall and it's time to pull out a few trainer tricks to get you going again.
Find yourself a positive affirmation - I use the mantra "strong body, strong mind, strong sprit" and "live life".
Whenever I feel myself needing a little inspiration, I reaffirm my mantra and it reminds me why I love to keep fit and healthy.
Here a few affirmations you might find get you up and out the door for exercise.
> You are stronger than you know
> If it's not challenging you, then it's not changing you.
> You are resilient
> Don't talk about it, be about it.
Change your perspective: Start thinking about what you can do rather than what you can't do.
If you really want to make change in your life don't let the excuses derail you.
so many times I hear people say, "I'll start tomorrow" but in reality tomorrow can often become a week, a month or a year, or for some it can never come.
Keep setting goals: Set yourself some realistic goals that include clear milestones and as you progress towards your goal, you'll find a ripple effect will occur and things will start to fall into place in your work, home life and health.
Schedule a regular workout time: Look at your work and social calendar over the next month and pencil in day's and times you'll make your exercise a priority, that way you have made your commitment ahead and are more likely to follow through.
Just like our nutrition pre-planning, organisation always sets you up- for success.
Think fun and variety: if you are starting to feel bored and unmotivated with your exercise routine, change things up.
Variety is considered to be the spice of life so I regularly try new exercises, change workouts, run different routes to keep me excited and interested in my fitness.
Write down a list of fun activities you have always wanted to try and when you get bored refer to the list and step outside your box and try a new challenge.
Dress the part: Go out and buy yourself a new workout outfit or new runners.
When you look the part and feel the part you are more inclined to feel motivated to exercise.
Put some new tunes on your phone to work out to: Music can improve and lift you energy level.
Reach out to others for support: Grow your support network, find people who have similar goals to when you are in a slump you can call on them to get you going again.
Fake it till you can make it: This I love. Even when I'm not feeling like doing my workout I still turn up and through the motions.
it may not be the best workout but I still achieved it and I've stayed in my routine.
Remember to be grateful: One of the things I appreciate most is I am able to train.
There are people out there who don't have their health and the resources and opportunity to exercise.
Remember your motivation is the key to making change and creating a healthier, happier you, so let's start the motivation and repeat after me - "I can do this" - and never give up.
Though no one can go back and make a brand-new start, anyone can start from now and make a brand new ending. Carl Bard
If you fell like you need to reinvent yourself in order to achieve your potential, rather than exhaust yourself by making a list of a million changes, get back to basics.
The key to achieving any goal, big or small is to start with small achievable changes. Decide what yours will be and start the journey to your best life today (Love your life - Domonique Bertolucci)
The last few years my life has been about nothing but change, learning, accepting and creating change cannot not be overnight, I have learnt this the hard way myself, and I have seen this with so many of my clients over the years. it is a gradual process that takes persistence, patience and commitment.
If you do take it slowing and in manageable steps - you will find yourself achieving your goals, but also you will find yourself living the life you desire.
The picture below is me living and loving my life recently on a trip Fiji with my daughter to celebrate turning 50. The last few years have been difficult years with having to begin my life all over again after my husband and daughter dying in an accident almost five years ago. It has taken time, but finally I finally I accept that my past can no longer be and that I am Shelley Myatt mother of three beautiful children, friend to many and fitness trainer to the most beautiful clients. This is my life but it took time to happen.
If you have never attempted yoga – now may be a perfect time to try it
Exercise doesn’t always have to be vigorous to be effective and for many of us fitness isn’t about smashing ourselves to have the perfect body – it is about maintaining our health and fitness so that we can have a better quality of life!
Exercise can be going for a walk with a friend, playing football in the park with the kids – I like to refer to exercise as moving and I always think that if it is fun there is a greater chance of continuing with it and having success in achieving your goals.
These days I see we all have such stressful busy lives, it is challenging to fit everything in and sometimes it is hard to take the time to care for ourselves and we find it more difficult to wind down and to relax – this is where I see holistic exercise as a fantastic solution as it incorporates fitness and relaxation all in one class.
Wellness classes such as Pilates and Yoga have become very popular for this very reason and recently there has been a real trend towards the introduction of holistic exercise in Toowoomba. Quite a few studios now specialise in Pilates, yoga and meditation classes.
If you have never attempted yoga – now may be a perfect time to try it and you may find that you have everything to gain and virtually nothing to lose by giving it a go. Not only can yoga improve your general health and fitness, as well as challenge the body, it can provide relaxation and pain relief depending on the type of yoga you wish to try. There is a yoga class to suit whatever you are looking for, whether you are 18 to 90 years of age, a beginner to advanced.
6 Reasons to give yoga a try
1. Pain relief – Yoga has been shown to assist pain relief, ranging from back, arthritis, joint pain, neck pain, fibromyalgia and much more.
2. Anxiety and depression – Yoga is a mind-body exercise, which means it benefits both you physically and emotionally. The combination of physical activity with mindfulness can help reduce stress, anxiety, depression, improve sleep pattern and enhance overall quality of life.
3. Increase flexibility and balance – as we get older, our flexibility and balance can suffer greatly, which can increase our risk of serious falls and fractures. Yoga is a fun and effective way to assist in the prevention of future injury. As it maintains muscular upper body and lower body strength, flexibility, posture, improve your gait, and can assist in weight loss.
4. Better Breathing and Lung Capacity – if you suffer from any respiratory issue such as asthma than yoga could be of benefit to you. As it involves deep purposeful breathing, which can help to improve breathing capacity and respiratory function.
5. Improved Heart Health – by assisting in the reduction of risk factors such as high blood pressure, high cholesterol levels, blood sugar and stress.
6. If you are already exercising yoga could be a great exercise to incorporate into your regular routines as it will help to build core strength, stretch out those tired muscles and help to prevent injury.
This week could be the perfect week to try something new, and yoga could be just the thing you have been looking for!
With time constraints and the constant pressure we feel in our lives, we can often find ourselves stressed and feeling anxious.
For many of us we live in a busy world where we burn the candle at both ends, we are constantly on the go and rushing everywhere, often we are trying to please the many people in our lives, partners, children, family, friends and work.
With time constraints and the constant pressure we feel in our lives, we can often find ourselves stressed and feeling anxious.
Reasons for daily stress
. Not having enough time
. Unhealthy lifestyle
. Taking on too much
. Conflicts in the workplace and home
. Inability to accept things as they are
. Failure to take time out and relax
. Failure to see the humour in life situations
. Major life changes and challenges
As a personal trainer I see this more and more with the people I encounter in my line of work, I see many of my clients feeling over whelmed by their lives – which can sometimes leave them feeling as if they don’t have the time or energy or inclination to work out and keep fit.
If this is how you are currently feeling – don’t let this be the reason to give up on your fitness – exercise can play an important role in helping cope with the lives that we lead. Let this be the reason to move forward into a healthy and more active life. You will be amazed at the difference a simple walk can make to your daily life – it gives you a chance to be outdoors and help centre your thoughts.
For me, I have used my exercise routine to help stay on top of the stress and anxiety of losing my husband and daughter four years ago. I have the mantra Strong Body, Strong Mind and Strong Spirit, when I feel strong in my body I know that I am able to cope with all I have had to deal with in my life. Even now with the stress of starting my new business adventure – Shelley Myatt Fitness and Well-being – I find it gives me the focus to stay on top of things.
Exercise can relieve stress by:
. Helping your body to function in a more balanced and healthy way.
. Mix up your exercise
. Adapt your exercise to your type of stress – if you tend to feel out of control, try rhythmic exercise and some yoga or pilates to focus your energy. If you tend to feel angry and aggressive, try combat exercise such as boxing or martial arts.
. Make a start – don’t put off until tomorrow what you can start today.
. Take it easy – If you’re just getting started with exercise, go slow and ease your way into an exercise routine.
Making changes to improve health, fitness and wellbeing
This week I find myself sitting at a desk in Phuket Cleanse, Thailand. I have come here to have a holiday but also to embrace and experience new ideas about health, fitness and wellbeing.
Something all trainers need to do - learn and grow and improve their own health, fitness and wellbeing. If we are not on top of our game, we cannot give the best we have to our clients, especially when it comes to assisting change.
This week I have also had the opportunity to meet likeminded people and trainers who share my passion for changing your mindset, health and fitness in order to live a happy and more active lifestyle.
It has been so exciting; I have been experiencing a whole new way of eating with juice cleansing and raw eating with fruit and vegetables (I have tasted and eaten some of the most incredible dishes!).
During the week, I have been fortunate to attend lectures based on topics extremely important to creating a permanent healthy lifestyle change. To name a few, nutrition, hormones, sleep health, mindfulness and meditation.
The week has been filled with lots of physical activity which included hikes that explored some of the most beautiful sights of Phuket. I have also participated in many varied exercise classes and met talented trainers who utilize different training methods and exercises to get the best results for the people they are working with. This I have loved so much and now feel deeply inspired about my life as a trainer and the positive changes I can incorporate with my clients and with my own life.
I have taken part in loaded movement, functional movement and strength training, TRX, med ball, speed and agility, stair and hill training, core, boxing and boot camp classes and last but not least, hot yoga and aerial yoga.
For me, one of the most special classes I attended was sunrise yoga on a pier overlooking a beautiful lake – it was incredible to watch a spectacular sunrise appear before my eyes whilst exercising.
As a trainer I have always believed that we need to look at health and fitness from a holistic perspective. We all have our own experiences in life and the way we need to approach making changes is by looking at a person as a whole in order to achieve the best results. This is what I loved about my stay at Phuket Cleanse; it provides many pathways for each individual to initiate the changes they are seeking.
For me as a Personal trainer, motivator and life columnist here in our Toowoomba community, this fits in line with how I see a person’s journey to be when endeavouring to make change in their life, especially with their health, fitness and well-being.
Change doesn’t have to be big – it only has to start with small simple steps that continue to progress you forward with your goals and this is my job - to provide you all with the tools to help you on your way to a healthier, fitter and happier life.
This experience has provided me with clarity around my recent decision to leave my gym managing position and to create Shelley Myatt Fitness and Well-being studio which I am extremely excited about!
Health and fitness is a very personal experience and my goal is to tailor to your individual needs so you have the best opportunity to live your life to the fullest!
“Life is the greatest journey you will ever be on”
Make your dreams happen and start to live the life that you want to lead.
Over the last few weeks we have been focusing on the holidays and staying in shape for Christmas. This week I thought we could start to look towards the New Year which is only around the corner.
Next year I would like to make it the year of “Project You” – where we make our dreams happen and we start to live the life that we all want to lead.
While there may be many things you need to do or achieve to make a dream for your future a reality, the only thing that really matters is that you commit fully to making it a reality in your life. No other thought or action will ever be as important as this one.’ (Domonique Bertolucci – Love Your Life)
I love this quote from my favourite little inspiration book – I guess what is saying is that we need to make a commitment to be able to actualise our dreams and goals and make them a reality.
With a little thought and pre-preparation at this time of the year, we can be leaps and bounds ahead ready to achieving our new health, fitness and life goals for 2016. Making sure we have our action plan organised and ready for Jan 1st will put us in the perfect position for success.
When planning your goals for the year ahead – don’t just think about what you need to do in January, think of the entire year ahead.
Now get that diary or calendar out and write your health, fitness and life goals, and steps into it, just to make you accountable. Then put it away and enjoy your holidays and bring it back out on the 1st of January 2016 and make that commitment to you happen!
Change is around the corner in 2016
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’
'Your so called enemies are merely individuals who are placed on your path as a way of teaching you valuable lessons. You send these people love, not hate, and positive energy is returned to you'
We all have encountered difficult people in our lives - at work, with friends or even family. People that can make you question the very fabric of our beliefs and values.
In those moments always stay true to who you are, stay loving, stay kind and maintain your integrity.
GET MOTIVATED AGAIN BY CHANGING YOUR LIFESTYLE, SETTING NEW GOALS AND VISUALISING THE NEW YOU.
As men and women we all contemplate creating the perfect image of what we would like to be - this is often the product of the images we see in the media through magazines, television and the movies.
These body images are unbelievable and not a reflection of realistic goals and are quite impossible to achieve as we are all different ages, shapes, and sizes and have very different lifestyles.
My goal this week is to motivate you into setting goals, visualising the new you and starting to make changes.
Step 1. Start living like a fit, healthy person today if you want to become one - even if you feel there is something holding you back, like weight loss, injury, and finances. Start to focus on the small things you can do. Eat healthy, start walking, reinforce positive speak, buy a new exercise outfit. Once you start you will soon find yourself transforming before you know it.
Step 2. Get out of you comfort zone. To get your body to change you need to do things your body is not used to - this could mean trying new things and challenging yourself. Not an easy step to do and we all like to stick with easy, but easy will not give you the results you are looking for. Try a boot camp, a new class, get a weight program, use a personal trainer - the choices and variety of different exercises are endless.
Step 3. Fuel your body to be fabulous. The key to getting your metabolism kickstarted is to fuel your body with healthy foods throughout the day, eating fresh foods and avoiding processed ones which our bodies struggle to cope with.
Step 4. Train hard or go home - always give 100% effort to your exercise. If you don't feel like you have exercised or it was way too easy then you most likely haven't done enough to produce results and kickstart your body.
Step 5. Get hooked on feeling fit and not the number on the scales. Be your own inspiration and use feeling fit and healthy as your measuring tool for change and not the dreaded scales. So many times I see men and women lose interest when the scales don't go down immediately. Change always takes time. Focus on your health, how you feel, how your movement and flexibility improve, and in no time our body will start to transform inside and out.
Step 6. Put an end to body bashing, and start to celebrate your strengths and the achievement you make even if they feel small at first. Over time the changes will increase and become rewarding.
Step 7. Develop strategies. Planning and good organisation and consistency around nutrition and exercise are the keys to creating success.
Step 8. Most importantly - attitude is everything. Anything is possible with determination and a positive attitude.
Sometimes that isn't an easy thing when we are dealing with work commitments and life. I understand this as I am a mum and work full-time.
That's where personal trainers like me are perfect to use to kick start and motivate.
REMEMBER - IF YOU DON'T LIKE SOMETHING, CHANGE IT, IF YOU CAN'T CHANGE IT, CHANGE YOUR ATTITUDE.
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.