It’s such a grey day here today…
I’m not a big fan of winter, as I’ve said before, my health type is more about staying warm and cosy.
I speak a lot about is health types because I find personal health so fascinating…
and the more I apply it to my own life, and the more feedback I get from clients…
the more blown away I am that science is so cool that it enables us to have our own unique health blueprint in our pocket.
Really a unique health blueprint in my pocket??
I know some you are skeptical, and I don’t blame you. I’m always telling people to avoid any sort of quick fix product or gimmick that sounds too good to be true.
And I know having your own health blueprint in your pocket sounds like it’s too good to be true…
but the thing with knowing your health type is, it’s not in anyway a quick fix.
Don’t get me wrong you will see changes quickly, but I’m talking about creating healthy habits you can sustain for life, using a system that adapts and changes as you do.
You’ll never hear me promising outlandish results with no effort, because you’ll never get benefits without consequences.
To live a healthy lifestyle and have a body that you love will require some ongoing effort on your part.
Since I first learned about health types I’ve been constantly testing, tweaking and trying to improve on the concept of living my perfect day.
And the cool thing is that when you have your own profile you have access to a bunch of science backed info to help you do just that.
Everyday stuff kinda get’s in the way.
The thing is everyday stuff has a tendency to get in the way and I’ve noticed that many of the things we do on a daily basis are habitual, meaning that we can float through the day on autopilot without really thinking about how we spend our time.
Being a person who likes to minimise stress in my day wherever possible, I am definitely one for creating habits and routines so I can cruise through my day in my own way…
I love to live to a predictable routine.
Although my days are a million times less stressful on my body now than they were a few years ago when I was working in the gym, to my mind, there’s always room for improvement right?
My big experiment
Interestingly enough what corona virus enabled me to do, was to really experiment with living my absolute perfect day, which as I say, is something I’ve been playing around with for years.
Because of lockdown, I didn’t have to be anywhere, or waste time driving between appointments.
I really wanted to take the opportunity to experiment and see if I could improve on what I’ve achieved so far regarding boosting my health, my energy and my productivity and my happiness.
As a Diplomat health type I’m good at recognising behaviour patterns and creating systems and I love to employ my strengths to make improvements in my life wherever possible.
So what does it mean to live your perfect day?
One of the cool things about your unique health profile is that it’s not just based on one science, it’s based on many.
Without boring you by listing them all there are lots of ologies and other sciences that have all been combined together to give you an insider blueprint to your health, right down to mapping out your day, and giving you info on the best times for you to eat, sleep, workout, focus, plan and chill.
Today I thought I’d tell you about some of the tips I have in my profile, for my perfect day, and how I make that work for me. Obviously your’s will be different depending on your health type, but I’ll share mine to give you an idea of how I use my personal health recommendations.
A slow start is the best way to begin my day.
As a Diplomat, my ideal start to the day is to wake up a little later, (I’ve found this to be more true in winter once the clocks change for daylight savings) so when that happened I pushed my alarm back 30 minutes.
I’m finding that feels good, so I’m gonna roll with it.
Because of my natural physiology, my body is already predisposed to having higher levels of cortisol (a stress hormone) in the morning…
Diplomats in general are particularly sensitive to morning stress. I’ve found my ideal start to the day is waking at 7 or 7:30 and having a quiet start allows me to feel good.
Personally I like a walk on the beach or some nice gentle yin yoga, I find allows my body and mind to wake up at my own pace and let my cortisol naturally level out. My profile suggest slow mornings, with plenty of quiet time and avoiding stress.
In comparison to when I first learned about ph, I was getting up at 4:30 in the morning, and in the busy gym with the banging music and my first client at 5:30. I can tell you with 100% honesty that my energy now is easily 10X what is was then.
In fact just thinking about doing those hours again makes me feel tired and a little overwhelmed now.
Savour my breakfast
Also instead of wolfing down my breakfast so fast I could barely taste it at 4:45am. Now have breakfast much later, usually between 8-8.30am once I get back from my walk, or finish my morning yoga, and I get to sit down and really enjoy each bite.
My breakfast changes according to the seasons too. In winter I prefer something warm, whereas in summer I’m more likely to have a smoothie or an overnight chia pot.
I find I use the breakfast recipes available in my app quite a lot now because for years and years I had oats, fruit and yogurt every day without stopping to consider how bloated that made me, so I like to incorporate a bit more variety these days.
Feeding my mind
This may sound random…
I love reading, and I’ve read every day for as long as I can remember. Usually me and my kindle hang out as part of my chill out before bed with some sort of light hearted fiction.
I decided that I want to keep up-skilling myself more this year though so since lockdown started I’ve started reading non fiction, work related books over breakfast, and for an hour or so most mornings as part of my quiet time.
Or some of the online courses I’m doing have webinars to watch so I may settle in and do some of those around this time instead.
The great thing about not having to travel to client appointments is that I get more of this chill time do some quiet learning in the morning.
I no longer start my day worrying about getting through traffic and being on time etc. Which again is great for lowering my stress in the morning. Though I do love driving my big pink trunk, I’ve come to really appreciate having this extra time at home in the mornings.
Now I’m coaching online, I’ve reclaimed several hours in my day from not driving around…
And so have my clients, because they don’t need to leave the house either, now it takes less time out of their day to get their exercise, which seems to be a win all round.
There’s a time to be organised
I’d usually dive into getting work done at this time, but in keeping with the idea of the perfect day, something I never tried before was specifically using this time for scheduling and planning.
My profile does suggest that mid - late morning is the best time of day to do planning and scheduling, so I figured, hell, why not give it a try.
I love to feel organised, but not having tight deadlines, so I decided to use this time to refer to my journals, schedule the tasks I want to achieve for the day, plan out the overview of what each task involves, making a check list to tick off helps me stay on track.
I know doing these things seems to help me stop flitting from one task to another and minimise distractions, but I’d never really assigned a time of day to these tasks. Having the time to really get familiar with my profile, and change up my schedule was fun.
I also thought it would be good to use this time to reply to messages and emails as well.
Generally I find the text and email notifications distracting, that little red circle that shows me I have messages, keeps tugging at the corner of my mind of I can see them.
I’ve turned off all the message notifications a while ago and would check messages sporadically through out the day…
But in the interest of trying something new, I started only checking them twice a day when I’m in the mindset deal with them, and I quite like this too, so I’ve decided that’s a keeper.
Then we get to lunch.
As a Diplomat health type my body can comfortably go for hours without eating, unlike other types who thrive eating little and often. Diplomats have a long digestive tract so need more time between meals to properly digest food.
My profile suggests my optimal time for lunch between 2-4, so I usually break for lunch at 2, and this is when I have my main meal of the day.
There’s always lots of veggies, some sort of protein.
On a side note, I eat far less protein now than I have done previously on some of the different diets I’ve tried in the past. And actually a Diplomat body doesn’t need as much other other types.
I’ve been having a later lunch for quite a while now, so that’s nothing new, but I have noticed that I’m less bloated having my main meal for lunch instead of in the evening, which prior to knowing my health type was something I’d never given much thought to if I’m honest.
This is probably my biggest hurdle, training late afternoon.
I’ve always liked working mid late morning, and as I was usually out and about then, it was kinda convenient to do so.
My profile however suggests that 3-6pm is the best time for me to do a higher intensity exercise session.
Fortunately I have a whole bunch of training gear at home, so I was able to stay active during lockdown, but pulling myself away from work in the afternoon was probably the biggest struggle for me.
I set some reminder alarms for 3pm though, and I spent anywhere from 20 - 60 mins on my workout depending on my training schedule.
I’ve always liked the rhythmic nature of a weight session, so I usually plug into a podcast and enjoy learning and training at the same time, but if I’m honest the jury is still out on keeping that 3pm workout. I’ll keep you posted on how that works out for me.
There’s a time to be focused
By then it’s around 4pm and according to my profile it’s time to get to the more mental / focused based activities. Again I’d never really bothered to break down my days tasks to times of day best suited to them, usually I’d just work through my list of tasks.
Rather surprisingly I’ve realised that this is a bit of a game changer. I can often accomplish a lot more in an hour at this time of day than if I tried to do the same task earlier in the morning. Who knew?
I’d always assumed I was “better” at focused stuff in the mornings when I’d be ‘more awake” but it turns out that’s not true. So now I use this time to write my client programs, coaching or studying, and anything else which requires me to focus.
My favourite time, family time
Family dinner is somewhere between 6-7, and I love this time cos I get to catch up with the boys, not that they’re usually that chatty, but I love to see them and hear about their day.
My dinner is mainly veggies most days, as diplomats thrive on a high veggie based diet. And again a bit seasonal, in summer I love fresh salads, and winter soups are my easy go to.
There’s also a time to get creative
Now previously with the exception of teaching my self defence classes, I would have finished work for the day.
But my profile does say that 8-10pm is a great time for me to be creative. Now the boys are older, and retreat back to their rooms once they’ve been fed. Dave’s happy to sit and play computer games, which I totally don’t get…
I thought why not try and utilise that time and see what happens…
And so I decided to use this time to create my marketing materials, my members only content, and work on other projects that have been on my to do list for a while..
and you know what… I’ve loved it!
I know this isn’t for everyone, especially if you’re employed, there’s no need for you to be working late into the evening. However if you are a Diplomat, I’d highly recommend finding something that creative that relaxes you rather than just defaulting to mindless TV every night.
Don’t get me wrong there’s nothing wrong with chilling in front of the TV now and again but as a Diplomat you may find that you’re able to concentrate well into the evening, so why not use that time to do something positive for yourself.
Then finally somewhere between 10 and 11, I either run a hot bubble bath with my kindle, or take a quick shower before diving into bed to read.
This has been a pretty solid evening routine for me for years, the only thing that’s changed is the time. When I got up early, I had to go to bed anytime between 7:30-8:30 because I’d be so tired. And again when I think about that, it seems so totally ridiculous now to go to bed so early, when I know that I’m naturally more of a night owl than an early bird.
So to be honest I found the lockdown period ok, in fact I actually quite enjoyed it. I know a lot of people really struggled having to be at home for 8 weeks, but I enjoyed being so productive and using that time to educate myself and to grow.
For me it was a great experiment to see what aspects in my lifestyle I could improve, where I can get more bang for my buck, in terms of energy and productivity, and I did notice the little differences in terms of the things I changed up.
As I say I recognise that being self employed I have more freedom to make changes to my daily schedule than many, but I do believe the principles are the same.
The biggest returns
Anyone can integrate new habits, or adjust the timings of existing ones little by little. Good health isn’t all about big grand gestures like aiming to starve yourself or suddenly start working out 14 hours a week. It’s tweaking and changing the small things over time that I believe will give you the biggest returns.
For me it’s super exciting that I have managed to keep virtually all of the changes I made during lockdown.
One of my biggest takeaways is scheduling my work tasks to the time of day where my profile suggests I’m more suited to carry them out. It sounds such a small thing, but whether it’s planning, being more focused, or more creative, I’ve found that I can get so much more done that way, I feel more efficient.
The training in the afternoons is my biggest challenge, but on days where I’m not doing my own self defence training late mornings or evenings, now we’re allowed out again, I will schedule my training for the afternoons.
I do think that’s going to take a bit more trial and error to get quite right, but it was good to try it out and see for myself.
So today I want to encourage you to learn more about your perfect day, and that's why I'm so excited to share this with you so you can get these types of results too!
Imagine if all you learned was how to feel more energised for YOUR life.
Try my personal results coaching for 28 days and you can learn how to make your lifestyle choices work better or you.
To find out more go to fearlessbefit.com this trial won’t be around for long so grab yours today.
This week I’ve been having lots of client discussions about how to keep your goals top of mind, how to stay on track and how to keep motivated.
I used to be pretty good at keeping myself organised before I had kids. I could keep most stuff in my head and generally that worked ok.
As I’ve gotten older though I’ve found I have more and more stuff to keep track of on a daily basis, so keeping it in my head just doesn’t work anymore.
Back in the day I used to have one of those handheld PDA before the iPhone came along. If you don’t know what a PDA is go google it for a laugh.
Anyway as the kids grew up, and our lives got busier, dashing around trying to get he right child to the right activity at the right time, plus managing clients, and the usual household stuff, I found it became easier and easier to get off track with my goals.
So over the years I’ve been constantly trying to find new ways to keep myself and my clients on track.
And what I’ve found is that the more actions I can implement to keep my goals top of mind the better, and the more likely I am to keep focused, stay on track, and get awesome results.
This seems to hold true with my clients also.
So I thought it would be cool to share some of these with you so you can get these types of results too!
Firstly of course you need to be honest with yourself.
If you’ve used my clarity tool, you should already have a clear picture of exactly where you are, where you want to be, why it’s important to you, and the capabilities you’ll need to achieve your goals.
There’s no point in setting a goal if you’re not being 100% honest with yourself. Let’s face it you’re only cheating yourself, so own your shit!
Then once you know what your BHAG (big hairy audacious goal) is we want to break it into sizeable chunks to make it more manageable. Sometimes if the goal is too big its just seems too overwhelming and we don’t know where to start.
Now you have your goals, and sub goals, we want to keep them top of mind, so they don’t get lost in the daily chaos of everyday life.
As Tony Robbins says “Where focus goes, energy flows”
So we want to make sure we’re focusing on the right things…
One of my favourite ways to do this is to journal.
Now you may know I’m slightly obsessed with journalling because not only does it provide a great reference for me on a daily basis…
it allows me to set my intentions for the day, and also keep track of what’s going well, and what’s not.
That way I can keep tweaking things until they do work for me and my life.
I have to confess, I was not into it first of all, as in my head it had connotations of a teenage diary, and as I didn’t have one then, I didn’t see the point of having one now that I’ma grown up (most of the time) and all
However I know that when I’m trying to learn something I learn really well by writing lots of notes, even if I have printed material with the same content…
the process of writing cements my learning, so now I view journalling in the same way.
For me it’s not about dear diary….
fuck that shit, it’s about learning and growing.
Some of the stuff I journal on a daily basis is…
3 things I’m grateful for…
it’s important to celebrate the wins and all the good things in life instead of getting hung up on what’s going wrong which often tends to be easier for us to do.
I find, especially in the morning, it’s a nice way to start my day.
A more recent addition that I’ve added is feel / fun / world class.
Feel / Fun / World Class…
So every day I write down how I want to feel today, and depending on what I have planned for the day it can be very different, but it’s usually focused around my goal, so it could be accomplished / focused / in control / positive, whatever…
Then I write how I’m going to be world class today, again that varies. For me it’s usually goal centric, so it could be…
an awesome mum / great coach / best wife ever / nourishing my body with yoga… again whatever…
And then how I’m going to have fun today, this doesn’t need to be a big grand gesture, it can be coffee with a friend / hanging out with the kids / enjoying a good workout.
I run my day, my day doesn’t run me…
I find that setting these intentions means that I’m more in charge of my day instead of letting my day run me.
I know I’m a control freak so that ok for me.
Which leads me into my next point of scheduling.
If something is important (like your goal) you need to be sure you’re creating time for yourself, to be working towards it.
Whether you do it daily or weekly, I strongly recommend taking some time to block out an appointment with yourself in your calendar. And the reason for this is that we tend to arrange things where we see a space in the day.
When someone asks is to do something or go somewhere, we check our calendar, see a free space and commit, usually before we remember that that was the time you’d mentally blocked out to workout, or prep healthy dinner, etc.
Yet if that time is booked out, you’re more likely to follow through with yourself.
Personally I do a weekly review on a Sunday, looking through what worked the previous week and marking out my appointments for the upcoming week.
I won’t get into how anally retentive I am about that in this post, bur please allow yourself some time to map out your week or day to ensure you’re making time for yourself to work on your goals.
I also freakin love to set alarm reminders. I’ve found it helps if you make them interesting. For example I had my regular training one that just said exercise, but I’d usually just dismiss it, with the intention of doing it in a second, and then 4 hours later I’d remember I’d hadn’t done it.
Whereas now it says Shift Yer Fat Ass, and that tends to make me laugh, and pull on my sneakers. So test different things and see what works best for you.
Another great way to subliminally keep your goals top of mind is to use them, or a description of some kind, as passwords for things you log into on a regular basis.
I have a few different ones that i use for my spreadsheets. This is a bit more subtle, but if you’re anything like me and you have to remember a million passwords every day…why to make them goal centric.
My new favourite way of kicking myself up the ass, is having a reminder on my lock screen of my phone.
Currently, instead of my usual pretty picture of shoes or whatever, I have a blank background with with large numbers telling me my current weight.
And this bad boy seems to be working a treat, I guess it’s a bit of the reverse psychology that i know works for me.
I know it pisses me off to see that number so it’s a great reminder to make sure I’m keeping to my regular training sessions, even on those days when I feel like I can’t be assed.
Which by the way become fewer and fewer the more I stick with the program.
You could find that putting your ideal number or goal on works better. I guess like many people I’m more about avoiding pain when it comes to motivation.
But again I’d encourage you auto play around and find what works for you.
I’ve played around with vision boards before, but one of the cats shat on my last one when I left it on the floor of my office to update it, and I haven’t gotten around to doing another one.
I do like them though because I’m quite visual, and so constantly having the imagery in a place where i see it every day, can be inspiring.
The last few years I usually put one together over the summer break, and everything I’ve put on them has manifested over the course of the year.
Apart from the cat shit….. apparently that was a bonus!
The big kahuna though is accountability.
Accountability is king when it comes to goals. It’s much harder to procrastinate around taking action once you’ve shared your goal with someone else.
Of course you need to find the right people, and sometimes, no matter their best intentions family and friends can hold you back.
My husband for example, is always trying to offer me chocolate, or sweet treats, or something else that he knows I may have had an issue with in the past.
As I mentioned in the previous episode, I’ve quit many things that haven’t been in line with my goals, but I can’t give Dave much credit for helping me there.
For instance when I decided I needed to quit eating chocolate, i wouldn’t buy myself chocolate because I knew if it was in the house, there was a high possibility that I’d eat it.
However when Dave was eating chocolate he’d ask if I wanted some, to which I’d say no, and then he’d put some right next to me, and when I’d look at him with a wtf face, he’d say… but you look like you need some. And of course if it’s right there then the chances of me eating it sky rocket…
and to be honest that would really piss me off.
Now I’ve learned over the years that people do this because subconsciously they worry that if you do what you say and you achieve your goal, that you might leave them behind. And whether they know it or not on some level they want you to stay just as you are. It’s generally not with malicious intention, but it can be super frustrating when you’re trying really hard to have someone you love, jeopardising your progress.
I’ve found that having an honest conversation usually works. Laying out how important it is for me to achieve my goal and why is usually enough, with a gentle reminder that I need support not sabotage.
And of course if you have similar goals you could keep them onboard by inviting them on your journey with you.
Get a Coach…
The best way to get accountability though is with a coach. I’ve worked with a variety of coaches, and I love it. I get to benefit from their experience and their knowledge which pushes me to grow far more and at a much faster pace than trying to figure out everything on my own.
Spend more time with people that motivate and inspire you. People who help you rise up instead of trying to hold you back.
I really hope you enjoyed this.
I’d really like it If you need some accountability with your health and fitness, that you please get in touch. email@example.com
I was out for a walk this morning, listening to a podcast about being kind to yourself…
how we shouldn’t put too much pressure on ourselves and all that…
and whilst I wholly agree that sometimes you absolutely do need to cut yourself some slack…
…full disclosure I’m not great at it, you could say it’s a work in progress…
I started wondering…
just where then do we draw the line between being kind to yourself, or too kind to others when we don’t want to let other people down?
Where’s the tipping point between being kind and using that as an excuse not to the thing you know you need to do.
My mission right now is that I really want to create a space for women to feel fit, strong and kick ass awesome, I’ve had plenty of ups and downs in my life, and not just the weight on the scale…
The thing is in the past I’ve gotten caught up in things that don’t give me those feel good vibes…
or weren’t really in line with me or my mission of what I want to achieve.
I guess you could say I used to go along with anything for a quiet life…
i never really wanted to rock the boat.
But then I’d feel terrible because I wasn’t following the path I felt I needed to be on…
I had too many distractions…
that were pulling me away from what I should have been doing.
And then I’d feel even worse about the situation because I’d get behind in my own stuff, and I wouldn’t be making the progress I wanted to, and I’d feel resentful…
because I wasn’t very good at saying NO!
My issue was that I would take on too many projects to keep other people happy…
not that I wasn’t interested in their stuff, but I got in solved for the wrong reasons, the quiet life, not rocking the boat…
which meant that often I’d end up spending my time with people who I’d find quite stressful.
For example… I know that loud, boisterous people can be a little overbearing for me during social situations…
and people who are always me, me, me……who’s conversations zap around all over the place because they’re too busy caught up in their own mind and aren’t really present in the conversation…
I can find that those types of people frustrating, I’ve realised they tend to stress me out.
I tend to relax more with people who are more steady or mellow.
Then one day I was out walking listening to another podcast…
that’s a bit of a theme for me… podcasts are just the best thing ever…
learning and walking is the dogs bollocks of multi tasking in my opinion.
Anyway I can’t remember who’s podcast it was…
but I learned about the HELL YEAH principle…
and I fucking love it, so I’m going to share it with you.
It goes like this…
If someone asks you to do something, or go somewhere, whatever…
if your first thought isn’t “hell yeah I wanna do that”…
then in fact the answer you should give is NO
Don’t try and negotiate with yourself…
talk yourself into it…
clearly if it didn’t excite you enough to say hell yeah straight away, it’s not something you should waste time worrying about.
Hell Yeah or No, nothing in between!
How many times have you been asked to go to an event that you’d really rather not go to, but before you know it you’ve said yes… and then you’re silently berating yourself in your head…
thinking wtf did I say that for…
How many times has a friend asked you to support a project that’s a great idea but inwardly you’re thinking..
oh god… I don’t really wanna do that, but you say yes anyway and then start thinking of ways you could get out of it.
Obviously it’s great to support your friends, we all need that, but if we just took time to reframe a way that we can still support them, but is also a hell yeah for us, we’d both win right!
We’re often so ingrained in our habits of saying yes, that we don’t stop to think about saying NO.
So I started using this principle and suddenly i started worrying less what other people think - Woohoo!
The only problem is the better I got at it, the more I realised that actually there were some people in my life…
who were draining my energy…
they weren’t my “hell yeah” people.
Though I still like them…I don’t wish then ill will or anything…
but getting sucked into their life dramas was not good for me or my energy.
No matter how much time I invested in those relationships…
they were one sided and not allowing me to express my true self.
So the problem became how to extract myself from those relationships without fucking anyone off.
Because like I said, I don’t want to upset anyone, I just needed to start being true to myself…
to value myself and my time.
IT TAKES COURAGE TO FACE THE TRUTH…
admit that a part of your life is flawed…
or needs improvement…
But I 100% believe that we owe it to ourselves to live a hell yeah life.
So I won’t go into the long and the short of it but essentially I just kept applying the principle, and let those relationships run their natural course.
As a result of all this I became more confident in myself…
and I have much more time to do things that light me up with people who matter in my world.
iI’s easier for me to stay focused on my goals because I have time to keep referring back to my clarity tool to make sure I’m always moving towards the things that really matter to me.
I love this principle because it’s stopped me wrestling with those internal conversations in my head..
I should do that…
I should go to that thing
I should say yes…
When really I don’t want to.
I’ve also been able to stop feeling guilty for being me…
I don’t beat myself up for staying true to what matters to me.
I understand that it might not sit well with some people…
and that’s fine because they’re probably not my fucking people anyway.
Life is short, and you need to surround yourself with people and passions that inspire you and light up your life.
We shouldn’t live with regret about things we could have done if we’d been true to ourselves.
In fact I remember when I was 20, working in a bar in the UK…
chatting with one of the old boys in there about my upcoming holiday to NZ, I was booked to come for a month…
and ended up staying 2 years…
but that’s another story!
Anyway I was chatting with this old guy and he was telling me that back in the day when he was my age he’d had the opportunity to move to NZ and he didn’t take for some reason or another…
and the part of the conversation that still sticks with me even now, some 20 odd years later…
was that he’d regretted it every day since.
And I think about that often…
the thought of regretting something for 40 - 50 - 60 years …
is mind-blowing to me…
I would rather try something, and know that even if I failed, or it doesn’t turn out quite how I planned…
that I at least tried.
So I want to encourage you to have the courage to be you…
yes of course be kind to yourself, but also get fucking real with yourself…
If you don’t stand up for yourself and make changes, no one else is going to do it for you.
Do the same shit, get the same results,,,right?
You need to have the clarity in what it means to be you…what it means to live the life you want with the body you want
And to finally make getting control of your health and fitness a HELL YEAH
Your physical and mental health is the key to living the life you want to live!
So if you’re a busy working mum who’s finally ready to say hell yeah to living the life you want, create a blueprint for your health and fitness success with Fearless Future Clarity Tool.
Dive on over to fearlessbefit.com and grab your free copy now!
Are you trying to finally lose the weight and keep it off, but finding that your half assed goals are giving you half assed results?
Do you start fresh every Monday, fail, then vow to start again with the same old generic strategies that don't work?
You need to learn how to own your truth by actually getting clarity on what you really want…
Clarity changes everything!
I’ve been a PT for a few years now, I’ve done the big gym thing, and whilst that was fun for a while, it’s not really where my heart is at.
What I really want to do is to empower as many women as possible to feel bad ass in life…
take control of YOUR health…
stop comparing YOURSELF to others…
finally get a body YOU love…
and a healthy lifestyle that’s sustainable FOR YOU!
I know what it’s like when you have demands on your time.
Before lockdown, most days I felt like I was so busy travelling all over the place, training, study and kicking some surly teenage butt.
Sometimes I struggled to get all of the idea’s and info swimming around my head into any form of logical plan, and so of course that meant that I didn’t really get too far with any of the projects I have in my head.
It could be said that I’m a little bit of a control freak…
I totally hate feeling like I’m not get shit done…
it makes me super frustrated…
because I know that really I like everything ordered and laid out so I can follow the plan and minimise my stress and just chill.
Fortunately this enforced lockdown has given me some time to myself and I realised that I need to practise what I preach when I’m coaching…
I need to slow down to speed up
I love this concept because it doesn’t matter how fast you’re going if you’re not going in the right direction!
So I thought fuck it!
As I’ve got this extra time now that I’m not driving between between appointments and doing all those other time wasting activities that pop up in my day, so I scheduled some Sare time to sit down…
pull out my clarity tool…
and get really fucking clear on what I wanted to achieve and the direction I wanted to go.
Owning up to yourself that you might be shit in an area of your life can be tough for sure…
but sometimes it’s quite liberating to pull your head out of your ass and and develop some clarity.
In the end I got really clear on where I was wasting time and that allowed me to streamline my day to be more productive.
Which means I can now spend this time with you…
I know that so many women think that health and fitness is really complicated, but it doesn’t have to be.
So the first thing I wanna do is help YOU get some Clarity
Corny as it sounds…
every journey starts with that very first step…
and if you just sit on your ass making excuses, you’ll never get anywhere.
Then it just all becomes too hard…
so you stick your head in the sand…
hoping that someday…
you’ll suddenly wake up with an amazing body…
and as cool as that would be, we all know that doesn’t work!!
First things first.
Just like when you’re driving to somewhere new you use your sat nav…
you need a starting point and your destination so your car plan the route for your journey.
This is just the same.
Last year after doing a couple of Krav maga classes with a friend, I decided it would be really cool to be women’s instructor…
and help women become seriously bad ass defending themselves…
so I asked the top guy in NZ how to go about doing that…
and he gave me the ok to go on an upcoming course with all these other awesome people.
The thing is, they’d all been learning krav maga for years
so all of a sudden I had a massive realisation of MY current truth
- I didn’t actually know KM and…
I was about to make a complete fucking dick of myself!
And why was this important?
Well, generally we do more to avoid pain than we do to move towards pleasure…
kind of like when we want to lose weight but we decide to have another glass of wine or another slice of cake…
because our perceived PAIN of missing out in the short term…
over rides the pleasure of having a sexy as body in the long term.
getting real clear on how to not make a dick of myself suddenly shot up in my list of priorities.
So I knew where I was, and I knew where I wanted to go.
But I also had to figure out why it was important to me to take so much time out of my life to learn this new skill
and also who I needed to become in order to make it happen.
So let me ask you… WHAT DO YOU REALLY WANT?
Do you want to lose weight?
Do you want to feel good when you look in the mirror?
Do you want to manage your stress?
Do you want to have more energy?
Do you want to stop the endless cycle of dieting and weight gain?
Do you want to be a better role model for your kids?
I don’t care what your truth is, but if you seriously wanna change you need to be really freakin honest with yourself.
I’ll bet that if you haven’t got the results you wanted yet its because you set shitty goals, if you even set any goals at all.
So I’m going to be brutally honest with you here…
Shitty goals get shitty results!
If you’re reading this, I know you’re better than that so head over to
www.fearlessbefit.com and download your free copy of my Fearless Future Clarity Mapping Tool
It’s quick and easy to use and will help you develop the blueprint you need for your Fearless future Success.
Don’t miss out, click www.fearlessbefit.com and get your copy today.
but actually that’s not the case. I don’t know if you know this already…
but this is how I got started in health and fitness.
I’d recently emigrated with my family to NZ from the UK,
where I used to own a nail & beauty salon.
After trying a sales roll which I totally hated…
I quit that job,
I thought I wanted to open a similar business to the one I sold in the UK…
so I bought a nail salon business
unfortunately the lady I bought it from didn't tell her clients that she's sold it.
And on the very first day a woman walked in the door and said
'who the fuck are you'
and I knew then that I’d made a massive mistake!
I just wanted to have a cool little business making pretty nails…
I’d rather be working out in the gym than be abused.
Which meant from that very first day I was left wondering whether I should just sell up and move on.
To make things worse, I felt terrible…
because making pretty nails was cool but actually I realised,
I was over it.
The market here was very different to the UK and I just didn’t couldn’t be bothered.
I felt even worse about the situation because I'd just spent a bunch of money on a business that I didn't have the passion for anymore.
I felt like a huge failure.
The problem was that I wanted out.
Which meant I’d have to fess up to my husband,
and… I had no idea what else to do, I'd been doing nails for almost 15 years.
Then, as if by chance, it happened...
I was walking on the beach one day with a friend who’d dropped in to say hi
and she suggested I become a personal trainer as she knew I'd rather be in the gym most the time anyway.
I thought it over and the idea grew on me…
I could actually do something I was passionate about!
So I went home and talked it through with my husband, who thought it was a great idea and I started to see a way out, because I saw I could make this work.
And I realised that it’s never too late to try something new…
and so I signed up for the Personal Trainer course.
As soon as I did that, I felt like a weight was lifted, I had a plan for the future that was exciting.
Suddenly, I was not stuck anymore, I knew what I wanted.
That’s when it first dawned on me that I could help others to feel awesome too.
My plan was to go to uni, commit 100% and pass my PT certificate.
So I studied my butt off whilst building up the salon for re-sale.
and fortunately I sold the salon just as I qualified.
Shortly after that, I started working in NZ's biggest gym…
but there was still a bit of a problem...
I was loving this new career,
and I totally knew it was what I was meant to do…
plus I had plenty of time in the gym to get myself fit too,
but I was exhausted all the time…
despite going to bed at 8pm and getting 8 hours sleep, life just felt like a constant grind.
But then I found out about truly personalised health.
and it rocked my world!
I’m lucky enough to have 10x energy than I did when I started out and I want you to experience that too..
Anyway now you know a little more about me, I hope you’ll join me for the next instalment soon.
It looks like social distancing’s gonna be around for a while yet…
and for many of us it might take some getting used to…
no more gym classes, group fitness or team sports.
Fitness in your bubble is the new norm.
So let’s embrace it… Don’t put off your fitness until things return to normal…
this is the new normal…
procrastination never got anyone a body they truly love.
Many women suffer from the idea that getting fit and healthy is complicated… it doesn’t need to be…
you don’t need a gym membership to feel fabulous…
It’s your consistency that creates success!
Your muscles don’t give a fuck if they’re worked at some exclusive health club, big chain gym or in the privacy of your own home…
So here’s my 3 top tips to use your bubble time wisely to stay on track.
it doesn’t need to be high intensity but starting your day with movement is a great way to jump start your body and mind, increase your productivity and start your day with a small win.
If you’re working from home…
use the amount of time you’d usually be sitting in the car on your daily commute to get moving .
Or set yourself some mini challenges like doing 10 squats, 10 push ups and 10 crunches each time you feel like grabbing a snack…
or each time you get up to go to the bathroom…
try and beat your score each day for a week. and make it a bit of fun.
2) If you’re having a problem with too much snacking and you’re noticing you’ve started to put on some weight… let’s get a grip on that now before it get’s worse.
If you keep reaching for the snacks the simplest way to prevent overeating is to not buy them in the first place…
If they’re not in the house you can’t be tempted.
That’s not to say that you shouldn’t have the odd treat now and again but try not to get in the habit of grazing on snacks throughout the day.
A great tip is to take time to make a shopping list, fill it with healthy foods and include plenty of fruit and veggies…
limit the amount of treats and only buy what’s on the list so you don’t make impulse buys.
When you feel hungry, have a glass of water, wait 5 minutes and see if you’re really hungry or just bored…
if you’re still hungry have a piece of fruit or a veggie snack.
3) Keep your normal routine…
or implement a routine that works for your bubble.
either way a routine is great for many reasons…
and it helps prevent boredom.
Most of us aren’t used to spending so much time at home so creating a routine is a great way to keep busy and prevent boredom from kicking in.
Excess snacking usually comes from boredom…
and as I mentioned already, life’s going to be different for a while yet so it’s good to get a handle on that now.
Often when we have too much down time we start over thinking…
our mind starts getting sucked down the rabbit hole of what ifs…
and adds to our stress.
I’m not saying you need to give yourself a hard time enforcing a super rigid routine but I always find having some structure to my day is really helpful…
I go for a walk on the beach first thing in the morning to wake up my body and my mind, I always find I think better once I’ve done some activity…
I have timed scheduled for planning, client calls, creative time and focused work…
plus time to read, exercise and chill out…
but I definitely don’t have any time to be bored.
If you can’t work from home find something that interests you…
maybe something you’ve wanted to know more about but never had the time…
use the time to connect with your kids, your family, the friends you keep meaning to catch up with but are normally too busy or too tired…
use the time to do things that make you happy…
make you feel good…
both mentally and physically.
By the way, if you really want to get epic results with personal results coaching, this is what I do, go to www.fearlessfitness.online
My #1 time-saving tip for Health & Fitness!
Get really freakin clear on exactly what you want!
If you wanna make the most out of the limited time you have to get the strong, sexy body of your dreams you need to define in detail what that means to you.
One thing I hear all the time in consultations when I ask people what their goals are is ”lose weight and tone up”
WTF is that? Lose weight, great go for a wee, you’re done. Tone up? Toner is for printers… what is tone up?
Having vague goals can only ever get you vague results.
Instead of ”lose weight and tone up” what about.....
“I wanna lose 5kgs and drop a dress size by my birthday so I look super hot, and I won’t be embarrassed, frustrated and disgusted with my rolls of fat in the photos like I was last year”
Tell me…. which one makes you more likely to get off your ass and do something about it. Get real, own your shit, and be honest with yourself.
Trying and failing is time consuming and in fact often sends you backwards. You try and implement super restrictive behaviours around your diet and exercise, hell you may even do really well for a few weeks but then the will power fades. You binge because you’re tired of starving yourself, or you convince yourself that you can cut back on the exercise now cos you’re fit and before you know it you’re back where you started or worse.
If you know exactly what you want and when you want it you’re way ahead of the other 90%. You’ll find that you’re less inclined to wasting time on things that don’t move you towards your goals, things that may have stopped you before. Now instead of a vague notion of something you’d kinda like, maybe… you know why it’s important to you, why you must make it happen and a time frame to achieve it.
Oh, before I forget... if you want tofeel your best and keep off excess weight, learn the right foods, exercises and lifestyle to reveal your ideal body, and discover the right foods, exercises and lifestyle to reveal your ideal body, I'm hosting a brand-NEW daily coaching, May 4th at 7pm NZT, that will help you know and do what is right for your body, not anyone else’s! You can Join right here: https://www.facebook.com/groups/644708029686802/?ref=share
Start where you are
It’s probably a good idea to get some sort of plan in place to ensure you get some exercise whilst we’re in lockdown, but please remember to start where you are.
What exactly do I mean by that? If you didn’t have a program before don’t suddenly decide you’re going to do prolonged periods of high intensity exercise or heavy lifting, you’re going to be at home for a while yet so you don’t want to get injured by overloading too soon. Start small and add a little more each day until you reach manageable time or workload. Without knowing you I can’t tell you exactly what plan to follow but think of your intensity on a scale of 1-10 and aim for about a 7 for each workout.
Keep your body moving
The current recommended guidelines are for exercise are:
Minimum 150 minutes of moderate-intensity aerobic exercise per week, or up it to 300 minutes for additional health benefits.
Or if you prefer vigorous-intensity aerobic activity at least 75 minutes per week or 150 minutes for some serious results.
It’s ok though you don’t need to suddenly start marathon training, excellent if like me you bloody hate distance running, you can do it in smaller chunks of 10 mins over the duration of the day, which is ideal if you’re working from home and tied to a computer for a large chunk of your day.
You should also do some strength training that engages your major muscle groups 2-3 times a week, for strong bones and muscles.
Take movement breaks
Especially if you’re sitting at a desk, at the dining room table or on the sofa be sure to get up regularly and walk around, fit in 10 mins or exercise, or at the very least have a stretch and a glass of water to keep hydrated. Your body will thank you later.
Be kind to yourself, nourish your body with movement, good food, plenty of water and hugs (unless you have teenagers then you’re shit outta luck). And be sure to stimulate your brain by reading, learning and moving your body.
If you can carve out an hour of your day, however that looks 1 x 60 mins, 2 x 30 mins, 3 x 20 mins 4 x 15 mins, or 6 x 10 mins you will see a noticeable change in your body, your energy and even your productivity.
And don’t tell me you don’t have time, that’s a total cop out! Time is about the only thing that every person on the planet has an equal resource of and let’s be honest an hour is only 4% of your day, so shift your priorities and pop it in your schedule with a reminder in your phone if needs be.
Your health is a gift, be sure to appreciate your body and what it can do.
If you have any questions or need any assistance with fitness, mindset or health coaching please get in touch for a chat. PM me on Facebook or Instagram, email firstname.lastname@example.org call or text 021 987 399.
The Mind Body Connection
Personally I think to master one you must also master the other and I’ll tell you why. I’ve been much leaner than I am currently. When I first became a PT I challenged myself to see how lean I could get because I naively thought I was competing with all the other PT’s out on there on body shape. The trouble was, at that point I hadn’t mastered my mind, there was no real goal or purpose for this other than I kinda thought I should, so unsurprisingly after a while I got bored of the super strict nutrition and daily marathon workouts and gradually put some of the weight back on because I didn’t have a strong ‘why' in my mind as to why it was worth all the effort.
Conversely when I’ve been wrapped up in new projects, working on my expanding my knowledge in certain areas, I can have a super clear vision in my mind of what I want to achieve but forget to focus on moving my body. The longer I sat I used to find I’d get less inclined to move, which in turn meant I’d be more inclined to eat whatever crap comes to hand, and so the downward spiral would continue until I reached a point where my brain screamed ‘fuck this, get off your ass and move girl!’ and then I’d finally get back to regular workouts and remember why I love them. They bring me balance.
Nowadays I know my clients don’t train with me because of how I look, hell one morning I arrived at work with mismatching sneakers (I’m talking one high top and one sneaker, so not even close to a pair) and we all had a good laugh at what can really only be described as a massive wardrobe malfunction on my part. Although my body may have looked better to some, it feels better to me now because I’ve achieved the balance of the right amount of fitness and nutrition to how I want to feel. Health and fitness isn’t all about looks, how the shape of your body looks, what active wear you’re rocking, perfect hair and makeup for a gym sesh, or even matching sneakers :) it’s about how you want to feel.
Fortunately I have a much clearer ‘why’ now for how I want to feel. I want to feel empowered and in turn empower my clients to feel empowered so that they can inspire others to feel the same. I want to feel energised for my life, my family and friends. I want to feel strong for teaching self defence so I can kick ass. I want to feel productive at work, and I know that moving my body every day stimulates my brain. I want to live an active injury free life, so I don’t have to hold back, and at some point (hopefully not in the very near future) I’ll want to run rings around my grandchildren and inspire them to get outside and be active for some serious feel good vibes.
I believe life is all about balance, to be the best version of yourself you need to challenge both your body and your mind. Can you really say you love your life if you don’t love your body. Can you really maximise your mind if your body feels like crap. Even with al the crazy in the world right now we still need to keep balanced, create strong healthy bodies and nurture a positive mindset, nothing lasts forever so let’s take the opportunity to improve ourselves.
I hope that gives you a little clarity on why a living a truly fearless, fit and fabulous lifestyle requires balance and I’d like to help you achieve it too.
Stay tuned for upcoming details on my: FREE Live Coaching and support call: Keep calm and stay fit and healthy during this crazy time.
I hear this all the time, along with “that’s too obsessive”, “It’s too hard”, “I actually eat really well”, “I don’t drink that much”, “what’s the point? I’m not going to do it for the rest of my life”.
I get it! initially it’s a pain in the ass because you actually have to do something, then it can be quite confronting because it makes you realise how many of those ‘little treats’ you forget about each day.
But think about it like this…. What if you flipped the script in your head that actually it’s not too hard or obsessive, and think about tracking calories as a way of educating yourself about what is working for you and what’s not.
I’m pretty sure that you track your finances on a regular basis and I very much doubt that you find that obsessive. Why? Because it gives you an overview of where you’re at. You get the satisfaction of seeing your savings grow, mortgage amount decrease etc and you have the information to make smarter decisions as to where you spend your money.
Tracking your calories is no different. And before you freak out and scream 'fuck off Sare that’s not how I’m going to live my life', just know that you don’t have to do it forever!! If you fitness goal is to lose weight then you need to know what’s working and what’s not. You can’t continue to eat more calories than you burn each day and expect to lose weight - FACT. Tracking is about getting information so you can make smarter decisions, that’s it.
Calories are just one area you need to address if you truly want the fit, strong and bad ass sexy body of your dreams but we’ll come back to the that another day.
So for today just remember - What gets measured gets managed!
If you want to learn my proven 4 step process to looking sensational and feeling awesome go to my contact page and get in touch today. I’d love to help you amplify your fitness and take your body to the next level.