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.
Fine-tune weight loss with resistance training
This year has been your year to make changes-at the start of the year you decided you were ready to follow through with those new year resolutions to create a new and fabulous you.
It's been a long, hard road at times and temptations have presented themselves, with surprise parties, birthdays, work functions and life events.
But throughout you have remained strong and focussed and even when you had a slip and let your hair down you jumped right back on the wagon the next day as you know that permanent health and body changes do not come easily-if you want the results you have to be prepared to put in the hard yards.
This means no quick fix fad diets but healthy whole foods with sensible portion sizes and regular, sustainable exercise and, most of all, consistency.
You've noticed recently all your hard work is starting to pay off and you are seeing the results on the scales and in your clothes and others are starting to notice as well.
This has had a positive impact on your self-esteem but the real reward is you are also feeling more energetic and ready to tackle life and all it has to offer.
This is all very exciting and you are now determined to keep going, , to achieve your final results and new year goals - to develop shape and definition and be ready for the summer season and holidays.
As a trainer, this is where I always encourage the use of increased resistance and weight training, to start to fine-tune a clients results.
Have you ever heard the expression "train like a man to look like a woman"?
Well, this expression does work: I have seen many woman make major changes in their bodies by training with weights.
Sometimes in the studio I hear woman say they don't want to get over sized muscles and therefore they only stick to cardio fitness and high energy aerobic types of fitness training.
This is a fallacy - woman are not capable of producing enough testosterone to develop masculine muscles.
I've been training for a number of years with weights and believe me, I look feminine and toned.
Resistance training can incorporate a combination of different weights and training techniques ranging from body weight, resistance bands and free weights such as kettlebells, dumbbells, barbells or pin weights.
Training styles can incorporate functional movement patterns such as squats and lunges to isolation exercises such as bicep curls and tricep dips, depending on your goals and commitments.
This assistance of a trainer can be helpful to a novice who wants to take the next step in their fitness journey and is feeling overwhelmed about using weights.
From a health perspective, weights training for women can also assist with maintaining and improving bone density.
This is especially important for women who may be susceptible to osteoporosis.
There are also many other benefits to using weights as it improves your metabolism, circulation, and heart health, posture, and helps to reduce the risk of diabetes.
There is nothing more rewarding in life than achieving your goals and seeing the end results and in the health and fitness industry I always love it when I see the end results of my clients blood, sweat and tears.
Persistence plus hard work equals results.
Any change is a positive step forward
One think I have found over the years working with people who want to make a health and lifestyle change is that everyone is so individual and what works for one person may not work for someone else.
I work in the fitness industry and I love to exercise and I love to motivate others through my passion for exercise and there are times when I encounter people who just do not enjoy exercise at all and who find it emotionally challenging to work out.
Usually when this happens we have to find other avenues to make health and fitness changes, because if you are not enjoying it, you are not going to make a commitment to stick to your exercise routine, and in reality making a regular routine is how we make the difference and achieve goals.
If you are someone who feels this way about exercise then maybe I have the solution for you and you can incorporate your exercise into your every day activity and life and still achieve your health and fitness goals.
What I'm talking about is increasing and incorporating incidental exercise into your everyday life.
Incidental exercise is any exercise or physical activity that is part of your daily routine.
this can include walking around the supermarket, doing household chores such as vacuuming or even just getting up to change the channel on the television.
Exercise is all about movement, so any form of movement throughout your day will help to yield the results you are looking for.
if you make the effort to think about your movement throughout the day, then anything is possible.
There are many examples of incidental exercise other that what I have mentioned.
. Park far away from a store in the parking lost instead of driving around waiting for the closet spot. After shopping, push your cart all the way back to the front of the store, rather than leaving it in the lot.
. Take the time to head outdoors for a walk in your lunch break - you might even find it will give you the time to clear your head ready for a productive afternoon at work.
. Practice the three-floor rule - if your destination is three floors or less, take the stairs instead of the elevator or escalator. If it's more that three floors, get off at least one floor away and take the stairs the rest of the way.
. Use a cordless phone and walk while you talk.
. If walking the dog is part of your daily routine, add an extra block or a steep hill to your normal route.
. When on an outing at the park, shopping mall, soccer game etc, make sure you park an extra block from your destination and walk to your location instead of taking the direct route.
. Put extra effort into sweeping, gardening and other chores by adding energetic music - you could even set a time frame to complete your chores. This is almost like doing a workout in the studio except in your backyard and home.
Over the years I have also found that encouraging my clients to buy a pedometer, or download an app on your phone for 10 000 steps program an really get you motivated to keep moving through out your day.
Set a length of time you wish to challenge yourself for, four weeks, six weeks or eight weeks.
The longer you do it for the better your results will be.
Aim to do 10 000 steps throughout the day. If you don't achieve it first up, don't beat yourself up - just aim to increase each day's activity until you are at your gaol.
As I always say - if you combine a healthy nutritional plan you will soon be achieving health and fitness without having to put yourself through workouts.
Any change is a positive step forward, so start the change today and see the results for Summer and the holiday season. Which is only eight weeks away.
If you are reading this article then I know that you have been thinking about making a change and you are interested in health and fitness.
Fitness and living a healthy lifestyle is my passion, over the years it has been very helpful and has given to me the strength to tackle much in my life. It has also provided me with many laughs and fun times with the people I have met and trained with on both a personal and professional level.
Each month I am lucky enough to get to write this article and it is always my mission to inspire and motivate you the readers to start getting active and taking control of your health and fitness. If I’m lucky enough someone may discover their inner passion for this lifestyle as well. If you are reading this article then I know that you have been thinking about making a change and you are interested in health and fitness.
There was a time in my life when I was extremely unwell and I was diagnosed with Graves Disease a thyroid condition which impacted on my health and fitness for a number of years. I had a young family at the time and to be experiencing ill health at a time when they needed a healthy strong mother was extremely difficult for me and my family. During this time in my life I decided that once I had my condition under control I would start to do everything possible to regain my fitness and health so that I could enjoy life and my family to the fullest. I had gained some weight during this period and my confidence was at an all-time low, I knew if I was to make these changes permanent and realistic - they had to be done with small manageable baby steps which would eventually get bigger and bigger and motivate me to become a part of the Fitness Industry.
For me, the baby steps that I took were:
To review my nutrition and make positive changes with my diet. I eliminated processed foods, started to eat fresh, controlled portion sizes, cut back on caffeine and increase my water intake.
Walking – I started walking 3 times a week for 30 minutes, as the weeks progressed and I started to gain some fitness back I increased that to a daily walk and eventually that lead to a walk/run, which then lead into a daily run.
I bought a bike and started riding to school with my children.
I consciously increased my incidental exercise whenever I saw the opportunity – for example I would walk to the corner shop and take the stairs instead of the elevator.
As my fitness and health increased I started feeling a little bored with my exercise routine and was ready to try something new so I joined my local gym.
I found that being a member of a gym gave me the opportunity to try many different types of exercise and that encouragement from the trainers was extremely motivating and kept me focused on my goals.
Through this process over the years I have discovered so many strengths within myself. I’ve tackled things that I never thought I could possibly do, especially after having many years of ill health and being so physically weak. Now I am physically stronger than I ever could have imagined, every day I think about my nutrition and what I want to put into my body, my training, but most of all I get to pass this on to the people I meet each day including you!!!
Never feel defeated by your health, your life - change is always possible and it can start by taking baby steps just like me.
What I'm trying to say is life is about taking risk and chances and you never know until you try.
Monthly adventures are back now that the studio is up and running.
This month has been a very special adventure with Emily, Matt and myself climbing Mt Coolum to remember and mark Paul's 50th Birthday.
This was one of Paul's favourite hikes that he liked to do with the kids and I when we went to Mt Coolum to visit his mum and dad. Very special memories of family fun!
Thinking about this day has brought up so many thoughts of a very special man who has changed my life forever. We met when we were kids, we grew up together, we had and raised our family together. Every birthday, every milestone we shared, celebrated and made each other feel loved and so very special. Spending this day without him has not been easy, but spending it with my family has meant much to me. Even catching up for lunch with Paul's parents who also share an unconditional enduring love for him.
If you have love in your life - please make sure that you take the time to tell them, spend time with them and to make the memories. It is a gift to find love but worst is to take it for granted and to let it slip away.
If you haven't found love but there is someone out there that you care about, who turns your head when they walk in the door, whose smile makes your heart skip a beat, or who can make you laugh till your belly hurts. Then reach out and ask them for a coffee or a catch up - maybe even tell them - you never know they might just feel the same way about you.
What I'm trying to say is life is about taking risk and chances and you never know until you try.
I am so glad that I took that chance with Paul and I would never have changed it for the world - as love is an incredible experience.
All you need is love - love is all you need.
Happy 50th Birthday Mr Paulie Myatt
Foam rollers are an inexpensive, versatile piece of equipment that can help with releasing muscle tension and loosing those tight trouble spots
Last week we took a look at the benefits of daily stretching for the body, and how it can improve your movement, flexibility, increase blood flow, assist with exercise recovery and help prevent injury. All important reasons to start to incorporate stretching into your routine.
This week I thought we could take a look at the use of foam rollers as a way to assist and enhance the benefits of stretching. As the foam roller also as similar and added benefits.
Foam rollers are an inexpensive, versatile piece of equipment that can help with releasing muscle tension and loosing those tight trouble spots in the body.
The beauty of using a foam roller is that it is an affordable way to give yourself a deep tissue massage. By rolling slowly of different parts of your body, you can help to break up the adhesions and scar tissue in your muscles, this can assist in the healing and recovery process, especially if you are regularly exercising.
Form rollers work by using the body’s response to pressure, so as you roll over tight spots, the muscles begin to relax. For those especially tight spots, apply extra pressure.
When to us a foam roller
Position yourself on top of the roller and use the weight of your body to slowly roll back and forth over it (pretend you are a rolling pin and you are rolling out dough). Try not to use your arms for support, but focus on your body weight and relax as much as possible to move over the muscle you are targeting.
You can pick almost any muscle in the body and apply this method to relieve the muscle successfully, some of the more trouble spots in the body are usually the outer thigh or iliotibial band, calves, quadriceps, hamstrings and the upper back and neck.
Here are two roller exercise to help with tightness in your neck and upper back.
Believe me your body will than your afterwards. So keep on rolling on!
As time moved on and as my view of the fitness industry started to mature into a more holistic approach to fitness
Last night I was sitting down to think about what I wanted to say today. There were so many things that rang through my mind, I didn’t know where to start.
So firstly, I thought maybe I should break down what Shelley Myatt Fitness and Well-being means to me.
Something that is so incredibly important to me is being thankful and showing gratitude. You see I look at every one here today and I think how grateful I am to have had so many wonderful people in my life, especially the last four and a half years since Paul and Imogen died. Many of you here today have followed my journey and have been an important part of my healing – you have shown support, love, kindness, generosity of spirit to me time and time again. But most of all you have believed in me and believed in my ability to rebuild my life after such a life changing moment. You have given me the strength and the courage to take those steps forward to create a new life of happiness and to find my identity as Shelley Myatt and not Paul and Shelley Myatt.
Part of this has been your support for me to follow my passion to start Shelley Myatt Fitness and Well-being and here you are today once again showing me your support and belief in me by sharing this special moment with me.
I would especially like to thank my children who are my sunshine and reason to keep moving forward. They all have encouraged me to jump off the cliff and to follow my heart and passion for an industry that I love – wanting only for me to find a happiness and peace.
I would also like to give a special thanks to Peter Rookas for his friendship and support over the last four and a half years, especially last year when I was making the decision to leave my position as manager.
Then there is my lovely son in law Matt and Tiff, Julie, Julian, Tracey, Mark, Katrina, Tom, Hazel, Leia, Liz, Krystal, Heather, Ans, Mitch, Janeta, Anthony, my amazing clients and of course my beautiful turn back time girls – who have all been there in my corner the last months cheering me on, encouraging me and celebrating all the milestones as Shelley Myatt Fitness and Well-being has come together and taken shape.
Lastly, I would like to say thank you to the very best friends a girl could ask for, Nettie, Jo and Sean. They have shared every moment with me the last few months, the good, the bad and the ugly and believe me there have been some moments. They have loved me, supported me, given me pep talks and the self-belief that I could make my dreams a reality. They have helped to fill the void of not having Paul here with me to share the journey and I am so grateful that they are part of my life. I love you guys so much.
When I think of Shelley Myatt Fitness and Well-being – I think of dreams. For this business started as a dream that my husband Paul had for me many years ago when I first became a trainer. I remember when I received my certificate to become a Trainer, Paul gave me two caps and a box of business cards with Mother Earth Fitness written on – he told me he believed in me and that one day he wanted me to have my own business.
At the time I was so touched by his belief in me – I thought it was a nice dream but I didn’t think it would be possible for it to become a reality.
Life moved forward, I started working at The Works and then the accident happened and everything at once was changed. The dream was truly put to the side as I grieved and put all of my energy into surviving and rebuilding my life with my kids. The Works gym became my haven and I loved working for the members who had been such a support to me during such a difficult time in my life. Wanting to give back to them all the love and support they had given me.
As time moved on and as my view of the fitness industry started to mature into a more holistic approach to fitness – which now includes not only just fitness and exercise, but nutrition, motivation, mindset – all with the goal to assisting people to create positive life changes in order to improve the quality of their lives.
I slowly realised that managing a large impersonal gym was not the place for me.
Suddenly Paul’s dream came back into the picture but this time it became my dream. At the end of last year, I knew it was time to let go of the fear and jump off the cliff to start Shelley Myatt Fitness and Well-being and to create a space where my dream and my vision for the type of service I wanted to provide could become a reality.
I decided to back my-self and as a result I have created this space to be able to provide a service to the community that fits in line with my life values.
You see – I believe life is a precious gift – it can change at any given moment and we can find ourselves with challenges, I have lived this and I know my belief in Strong Body Strong Mind and Strong Spirit has given me the tools to get through the challenges I have faced.
It is my goal that Shelley Myatt Fitness and Well-being will be a warm personal space to support people to achieve their goals, and to live a fitter, healthier and happier life.
This will be done through fitness, motivation classes, nutrition, wellness talks and the development of strong bonds and a strong community of support.
Lastly, when I think of Shelley Myatt fitness and Well-being I like to think of community – the love of people and the love of community is especially important to me. I have a strong belief that bringing community together can create positive change. Especially when community has a similar goal or value set.
This is an important part of the uniqueness of this venue – I want others to know that not only will I be there to motivate you, I hope to foster a supportive environment where we all help each other to make the life changes important to us – through mutual appreciation of fitness, wellbeing and friendship.
Have a backup plan for the mornings that you’ll wake up and it’s colder than usual
This week I thought it might be good to look at the impact of the winter months and address some strategies to combat the colder weather and maintain your mojo!
For many of us winter can completely change our lifestyle and we create habits to suit the colder weather, health and fitness can for many of us can be placed on the back burner and replaced with lazy days in front of the television curled up under a doona trying to stay warm. We can also crave the warm comfort food of hot pots and partake in those little extra treats – anything to keep us toasty inside and out. But unfortunately they can have a negative impact on our health, weight, metabolism and overall general wellbeing.
If we aim to stay active and fit over the colder months it will put you in good stead for the summer months ahead when you are ready for more activity and embrace the outdoors-including putting on the summer swim suit or bikini!
Here are six helpful tips to staying in shape over winter:
1. Create a seasonal timetable that suits your lifestyle changes over winter – if you are finding it a struggle to get up in the mornings and exercise then try finding another time of the day that suits you better, like lunchtime or straight after work.
2. Setting a winter training goal can often help to stay motivated – pick an event to train for and even get some friends on board to do it with you and you can all work together to achieve your goal. Register for an event or buy the tickets and that way you have already made the commitment. It’s a great opportunity to try something new and have some fun.
3. Diarise your workouts – it is completely okay to set the bar a little lower during the winter months especially if you are looking to maintain the gains you have made during the warmer months. Get yourself a diary and commit to a minimum number of workouts and mark them off once you have done them. If you treat them as if they are an important meeting that you cannot get out of then you are more likely to do them. Remember no excuses!
4. Go shopping and get yourself some new gear for the gym to keep you motivated – if you look good and feel comfortable you are more inclined to show up and stay on track.
5. Utilize your workout time better so that you can maximize your training and have more down time under the covers at home. Try some high intensity training where you work harder in a shorter space of time – these workouts have been proven to get amazing results.
6. Have a backup plan for the mornings that you’ll wake up and it’s colder than usual. Get some Personal training and make the trainer ring you to get you out of bed and to show up – if that doesn’t work then get a trainer to come to your house. Arrange to meet a friend to workout with and you can even car pool it so that you have to get out of bed.
Most of all exercise is a great way to combat those winter blues that we can suffer from over the colder months when the skies are a little greyer and gloomier and our energy levels become lower.
So stay focussed and on track and before you know it our warm summer days will be back again and we will be ready.
Giving back and appreciating the amazing community that I live in
Its been a long road to get to this point of opening my own fitness and well-being studio.
Many of you already know that this dream was ignited by my late husband when I first became a trainer. He gave me a box of business cards and two caps that said 'Mother Earth Fitness' (I think he always saw me as his little hippie girl)
i never thought this dream would ever be possible, but late last year I decided to make my dream a reality. It was a huge decision and a risk, but now all these months later and a huge adventure in itself - i now have my studio. "Shelley Myatt Fitness and Well-being ready to launch,
I wish that Paul could have been with me on this journey but in my heart I know that he is pushing me... along and proud of me for following my passion. Life is too short not to jump off a cliff every now ad then and shoot for the stars.
i also would like to thank my children, my parents, and three of the most incredible friends a girl could ask for - for taking every step along the way. I don't think I would have got to this point without their love, patience, hugs and humour along the way.
I hope that many of you can find your way to stop in and share an afternoon with me at the launch of my new studio on the 10th of July.
This is a moment that I want to celebrate and i can't think of anything better than to share it with the people who have followed and shared my journey with me.
Giving back and appreciating the amazing community that I live in.
It would be great to get an idea of numbers so please RSVP if you are coming.
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.