The Balancing Act

Hope everyone survived going back to reality yesterday after the extra long Easter Weekend. I also hope you’re enjoying that food plan I posted last week. (BTW any questions on that feel free to contact me!)

Today we look at Balance. Something that I’m not always great at. I find I’m either working too much, slacking off too much or so overwhelmed by all the things that I should be doing, that I just don’t do anything – and then feel terrible about it. From what I hear from my  friends, family and clients, I’m definitely not alone in that!

I feel happier when I have a great balance going on. I define ‘Great Balance’ by having time to: Work (This is both Training clients, Doing Reception AND time to post Blogs, do admin), spend time with my family, friends and boyfriend, having time (and not being too drained) to do exercise, I like to aim for 4-5 times a week and also having time to chill out and do some reading or watch TV.

Recently I haven’t been too balanced, which is starting to stress me out and make me anxious. When this starts to happen, I do a little goal setting exercise, props to my boss for introducing this to me about four years ago! It’s called ‘The Wheel of Life’

SOOOO, it looks like this:

To complete this, you need a piece of paper with the above diagram printed or drawn on it.

  • On the dotted lines around the circle, you need to write down EIGHT things in your life that are important to you. For example: work, friends, exercise, hobbies, partner, finances/saving  etc.
  • Once you have done that, rate each section of your life (a number out of 10) based on  how much time and effort you are dedicating to that particular thing at the moment.

Here is an example of a finished diagram:

 

Have a look at how much time and effort you are ACTUALLY spending on each part of your life and ask yourself how much time and effort you want to be spending on each individual section.

Write down the number or rating you would like for each segment, then record a few goals or things you want to do differently to get to that different rating.

Here is a pic of mine:

20160330_100348.jpg

 

Any Questions, Comment, email or text me.

Gem xx

Advertisements

POST EASTER EATING PLAN

easter

Guys! So its Easter this week and I’m sure you (just like me!) have family and friends catch-ups or trips planned for this extra-long weekend. YAY! These types of catch-ups usually mean festive food. Which is tasty! But not so good for your Health and Fitness goals. Here is a handy food guideline to read and follow 🙂 You don’t have to follow it religiously, but it will help you de-bloat, nourish and make you feel better after your Easter.  

Screenshot (3).png

How To Start Your Fitness Journey

Getting started on any new health and fitness goals can be overwhelming and scary! Many people consider getting fit but don’t actually get fit because they don’t know where to start. A lot of things can stop you from getting started; Lack of motivation, Lack of knowledge, Overwhelmed by knowledge, Being scared of change or having Bad experiences linked to diets or exercise. Read on to find out tips on how to overcome these setbacks and get HEALTHY and HAenjoy today

LACK OF MOTIVATION:

If you know you should be doing some exercise and eating healthy but have zero motivation, here are a few ideas to keep you on track and consistent!

*Sign up for a Charity Event to give you a set date you have to be fit for.

*Find a reliable gym buddy who will be there to train with you the same time every day, working out with someone can be much more fun!

*Pay for a trainer. It will cost you money, but your form will be great and your workouts structured! If you are spending your hard earned money on a trainer, you won’t want to be wasting that time, cash and energy on not training any other time of the week, or eating junk food.

 

LACK OF KNOWLEDGE:

If you are unsure of what to do when doing exercise, and don’t want to waste your time doing workouts that won’t get you anywhere, here are some ideas;

*Checkout a Boot camp

*Join in on a group fitness class at your local gym- better than having a gym membership and NOT using it at all.

*Invest in a few Personal training sessions (See Last point of Motivation again)

*Buy a Reputable Training Program E-Book and follow it RELIGIOUSLY

healthy forks

OVERWHELMED BY KNOWLEDGE:

Have you done a ton of reading online and now have no idea what advice to go with? Does it seem easier to sweep those goals back under the carpet?

*Keep your food intake balanced! Don’t cut out entire food groups (unless you’re allergic) choose more wholesome options such as sweet potato and rice instead of pasta and bread, or Greek yoghurt instead of the low fat flavoured kind of yoghurt.

*Exercise in relation to your goals and your body type! If you are tall and lanky, you can get away with mostly weight training and some light cardio. If you have an athletic build then you want to aim for weight training and a couple of cardio sessions in a week. If you tend to put on or hold fat quite easily then Step up the cardio with a mixture of Interval training, Cardio such as bike riding, boxing and jogging or running as well as incorporating some circuit training (for toning) into your week.

*Remember everyone is different. Your body, lifestyle and priorities are different to everyone else’s. What works for one person, may not work for another. If you try a type of training and notice it works for you, then stick to it! Regardless of what other people say.

Nikes

SCARED OF CHANGE:

Change is scary! I find a lot of people embarking on a health and fitness journey are uncomfortable about the changes they have to make at first. But once you make a change and do it over and over again, it becomes a habit and THAT is when you get results.

If change scares you…

* Identify THREE things you could change to improve your health and get you closer to your goals. Focus on those 3 things until they become second nature and THEN change another 3 things.

Examples of changes are:

-Eat more veggies

-Have no carbs at one meal of the day

-Drink more water

-Get a pedometer and aim to get 10,000 Steps a day

-Relaxation before bedtime

 

HATE EXERCISE OR HAD A BAD EXPERIENCE EXERCISING:

As a trainer, I hear this a lot! My answer to this is to find something you actually ENJOY doing! If you hate the gym but love bike riding, then buy a bike! If you don’t like running, but love dancing then go and join a dance class! You should enjoy and look forward to releasing those endorphins!

Any comments or questions email or post below!