No, not the naughty one....
or the festive one....
We are talking COMMITMENT.
Now I may be talking from a slightly skewed viewpoint here as I have always been one to commit.
As I've spoken about before, I have always worn my heart on my sleeve and so have always been the girl who preferred the long term relationship...but although it is somewhat related we are not not talking relationships here ;)
I am talking about something bigger.
Commitment to your health.
How many of you join a gym and never go?
Started a 'diet' monday only to be attacking a block of chocolate after a "bad" day on Tuesday....?
Said you'll just have "one drink" only to be the last one not-quite-standing in the early hours of the morning...?
Made a promise and broken it...?
Not signed up to something even though it sounded fun...?
Have you ever wondered why?
My theory is that the main reason people don't commit is because they are afraid of failure.
This is somewhat human nature I think. We all want to be good at something, we all would like success but no one longs for failure. So if we don't try, if we don't say we are going to do something, if we don't COMMIT, we can't fail...right?
Wrong. I don't believe that anyone who ever succeeded in anything didn't fail at least once. In fact I don't think they failed once, I think they probably failed MULTIPLE times. I think it is BECAUSE they failed that they were a success. What sets a successful person apart from a failure is not that they haven't failed, but that they didn't stop when that obstacle/mistake/set back happened. They got up, they kept going, they COMMITTED to something...and then they succeeded.
So back to health. Before I go any further I want to make it clear that I am NOT here to judge. I am hear to support and hopefully maybe even inspire :)
That said, I believe probably the best and most important commitment you can make is to yourself. I don't believe anyone WANTS to be sick or to feel weak and unable to move properly.
Unfortunately today's lifestyle can be very much conducive to both of these things due to the "food" (I use that term loosely) we eat and inactive lifestyles.
I am COMMITTED to go against the grain here and go back to basics with food and to MOVE my body.
I am also committed to helping you do the same. It is the whole reason I created Vivid, I walk the walk but I also talk the talk. I do not, however, shun, judge, exclude, or preach.
I like to think that, instead, I share ideas and provide inspiration and support where there may not be any elsewhere in your life.
So if you hadn't already gotten the idea, I am trying to INSPIRE you to COMMIT to good health. NOW. Not after Christmas, not in the New year, not after your birthday, holiday, operation etc etc... NOW. Stop putting off this thing called life and live it VIVIDLY.
How?
Say it out loud, preferably to someone else or here on Vivid. Sometimes being answerable to someone helps when you are not used to committing. Choose something you really want to achieve, set a goal, maybe including mini milestones, and COMMIT. Also, just so we are clear, most of the time commitment doesn't mean doing things once, although it could be something like committing to a certain activity. Usually being committed means showing up, doing it, making it routine so that change happens, particularly when we are talking health. You don't get bad health overnight and you don't get good health overnight either. Change takes two things, TIME and COMMITMENT.
If learning more about healthy living is something you would like to do come along to my talk I am doing this Friday the 7th of December at 7.30pm. Simply email me at jen@vividhealthandfitness.com to RSVP for the address, I'd love to see you there :)
Or maybe you just need to commit to my countdown to christmas. EVERYONE can fit a few extra exercises in everyday, you just have to COMMIT to finding the time.
So, what are you going to do??? Are you excited?? Are you scared?? Being scared is okay you know :)
Just remember failure doesn't mean success won't happen, it means you are getting closer ;) Being committed is what helps you cross the line.
Jen
xx
P.S. There are a lot of caps in this post - I am not yelling (I promise) but wanted to emphasise these words.
Sunday, December 2, 2012
Monday, November 19, 2012
Partytime!
The silly season is upon us!
Christmas parties start in November these days....and continue right through to New Years. So it's not hard to work out that if you are attending a few of these over the next month or so and doing a lot of extra eating and drinking of the type of things that you don't usually have on a regular basis or in that volume, your body might not in its best shape inside or out by the end of it.
So does that mean you can't have a good time? Are you kidding me? Of course not, if you know me you know I love socialising, having a good time and grooving.
So wanted to provide you with a few tips how to navigate through the silly season in good health.
DRINKING
I don't drink a lot or often but yes I do enjoy the occasional glass of wine or bubbles. I am happy to be out and not drinking but that's just me. You may be the same or you may not, I am not here to judge :) but have a look at the following as some things you may want to consider whilst saying cheers to the holidays.
1. If you are going to multiple parties and like to have a drink just choose one function that you won't drive home from instead of all of them. It's not just the excess alcohol that does us damage, its all the foods we eat once we've had a few, and the day after. Being the driver doesn't mean you can't have a great time and it also means you are a lot less likely to miss a training session the next day!
2. If you are having a few drinks make sure you do the "water wedge"(one water, one alcoholic drink, etc etc), it may just save you a headache ;)
3. Choose a lower alcohol drink. You will be able to have more than one drink over the night. There are a few great low alcohol wines, champagnes, beers.
4. Consider your mixer. Could any soft drinks such as diet/coke and also redbull etc be replaced with something else (even water??) ?
FOOD
1. When you don't have any control over what food will be provided/served, don't go to the function starving as you choices may be different to what they would be if you were at least partially satisfied. Eat a good healthy meal before you go so if the food isn't what you would choose you can refrain without starving which isn't fun or good for you.
2. Ask if you can take something and make whatever you take a healthy option so you know that you will have that to munch on.
3. If you are hosting and others are bringing food to share ask if they can bring a specific dish so you know what food will be there.
FUN
1. Get your dancing shoes on! It's one of my favourite ways to "exercise" and if you are dancing you wont only be burning calories you will be so busy having fun you probably wont drink or eat as much ;)
Remember to still have fun!!! There must be balance in life and having some "party food" or a few drinks isn't going to kill you, these are just a few suggestions on how to make sure the impact isn't bigger than in needs to be.
....and remember the most important part of any party outfit is a smile :)
Jen
xx
Christmas parties start in November these days....and continue right through to New Years. So it's not hard to work out that if you are attending a few of these over the next month or so and doing a lot of extra eating and drinking of the type of things that you don't usually have on a regular basis or in that volume, your body might not in its best shape inside or out by the end of it.
So does that mean you can't have a good time? Are you kidding me? Of course not, if you know me you know I love socialising, having a good time and grooving.
So wanted to provide you with a few tips how to navigate through the silly season in good health.
DRINKING
I don't drink a lot or often but yes I do enjoy the occasional glass of wine or bubbles. I am happy to be out and not drinking but that's just me. You may be the same or you may not, I am not here to judge :) but have a look at the following as some things you may want to consider whilst saying cheers to the holidays.
1. If you are going to multiple parties and like to have a drink just choose one function that you won't drive home from instead of all of them. It's not just the excess alcohol that does us damage, its all the foods we eat once we've had a few, and the day after. Being the driver doesn't mean you can't have a great time and it also means you are a lot less likely to miss a training session the next day!
2. If you are having a few drinks make sure you do the "water wedge"(one water, one alcoholic drink, etc etc), it may just save you a headache ;)
3. Choose a lower alcohol drink. You will be able to have more than one drink over the night. There are a few great low alcohol wines, champagnes, beers.
4. Consider your mixer. Could any soft drinks such as diet/coke and also redbull etc be replaced with something else (even water??) ?
FOOD
1. When you don't have any control over what food will be provided/served, don't go to the function starving as you choices may be different to what they would be if you were at least partially satisfied. Eat a good healthy meal before you go so if the food isn't what you would choose you can refrain without starving which isn't fun or good for you.
2. Ask if you can take something and make whatever you take a healthy option so you know that you will have that to munch on.
3. If you are hosting and others are bringing food to share ask if they can bring a specific dish so you know what food will be there.
FUN
1. Get your dancing shoes on! It's one of my favourite ways to "exercise" and if you are dancing you wont only be burning calories you will be so busy having fun you probably wont drink or eat as much ;)
Remember to still have fun!!! There must be balance in life and having some "party food" or a few drinks isn't going to kill you, these are just a few suggestions on how to make sure the impact isn't bigger than in needs to be.
....and remember the most important part of any party outfit is a smile :)
Jen
xx
Tuesday, November 13, 2012
It's all in the planning
When it comes to meals where do you come unstuck?
Do you skip breakfast because you are too short on time?
Or are you not hungry because you are still eating lots late at night?
Do you just not like what you deem to be breakfast foods?
Are you always on the run at lunchtime/morning or afternoon tea and therefore skip a meal all together or get something not so nutritious while you are out?
Are there constantly biscuits on offer at work but never any fruit?
Do you come home late from work to "nothing to eat" and get take away?
Do you raid the pantry or fridge all night whilst sitting on the couch after a long day?
Once you know if any of they above are stopping you from achieving your goal half the battle is won, because now you can come up with a plan to combat them!
You could do a meal plan for a whole week, but that may seem overwhelming especially if you already do eat on track most of the time, it may seem unnecessary.
This is why I think identifying where you are coming unstuck is vital, then you can put all your effort and planning into this area.
So here are some tips:
BREAKFAST
Pre make a big batch of bircher muesli for the week. (Recipe below) or even just soak your oats seeds etc overnight
Have a smoothie on the run
Have a salad and some nuts/eggs or meat. Who says you can't ?
ON THE RUN
Always have pre portioned nuts/seeds and dried fruit on hand.
Pre cut carrots/celery etc and have in water in containers in the fridge.
Have lots of fruit to grab and put in your bag.
Pre make a smoothie to take out with you
Have a Complete sachet in you bag/draw at work/glove box.
Have leftovers in portioned containers
DINNER
I can almost guarantee you it takes less time to prepare a salad or stir fry than it does to get take away!
Have ingredients there - this takes pre planning your meals and doing a big shop!
EVENING
Try having herbal tea instead of eating late at night.
If you have been eating well all day though, chances are you won't be that hungry!
Do something! Keep your mind and body busy and distracted ;)
So know where you "go off the rails" come unstuck on a daily basis and plan for victory!
Bircher Muesli receipe
Do you skip breakfast because you are too short on time?
Or are you not hungry because you are still eating lots late at night?
Do you just not like what you deem to be breakfast foods?
Are you always on the run at lunchtime/morning or afternoon tea and therefore skip a meal all together or get something not so nutritious while you are out?
Are there constantly biscuits on offer at work but never any fruit?
Do you come home late from work to "nothing to eat" and get take away?
Do you raid the pantry or fridge all night whilst sitting on the couch after a long day?
Once you know if any of they above are stopping you from achieving your goal half the battle is won, because now you can come up with a plan to combat them!
You could do a meal plan for a whole week, but that may seem overwhelming especially if you already do eat on track most of the time, it may seem unnecessary.
This is why I think identifying where you are coming unstuck is vital, then you can put all your effort and planning into this area.
So here are some tips:
BREAKFAST
Pre make a big batch of bircher muesli for the week. (Recipe below) or even just soak your oats seeds etc overnight
Have a smoothie on the run
Have a salad and some nuts/eggs or meat. Who says you can't ?
ON THE RUN
Always have pre portioned nuts/seeds and dried fruit on hand.
Pre cut carrots/celery etc and have in water in containers in the fridge.
Have lots of fruit to grab and put in your bag.
Pre make a smoothie to take out with you
Have a Complete sachet in you bag/draw at work/glove box.
Have leftovers in portioned containers
DINNER
I can almost guarantee you it takes less time to prepare a salad or stir fry than it does to get take away!
Have ingredients there - this takes pre planning your meals and doing a big shop!
EVENING
Try having herbal tea instead of eating late at night.
If you have been eating well all day though, chances are you won't be that hungry!
Do something! Keep your mind and body busy and distracted ;)
So know where you "go off the rails" come unstuck on a daily basis and plan for victory!
Bircher Muesli receipe
1 cup oats
1 tbs shredded coconut
1 tbs chia seeds
1 tbs pepitas
1 tbs sunflower seeds
1 tbs sultanas
1 tbs dried apple
1 tbs of almond flakes
1 tsp flax seeds
sprinkle of cinnamon and nutmeg
Soak overnight in freshly squeezed orange juice then serve topped with yoghurt, grated apple and or berries
Monday, November 5, 2012
"Can do" attitude
So with any challenge you have to have a can do attitude.
I'm not even talking I "think" I can. I'm talking I "know" I can.
You can't prepare to succeed at something while secretely thinking you will fail.
So let's start this challenge with a "can do" attitude.
Say to yourself "I WILL take on whatever challenge Jen puts up!" and know that I won't ask you to do anything I wouldn't do myself. I'm good at talking but I also walk the walk :)
So your first challenge is to be down at Trigg beach this Sunday for a complimentary training session with me courtesy of Lululemon Athletica Karrinyup.
Yes Sunday morning, when you may usually be sleeping in.
Well, not this Sunday. This Sunday you are going be a different type of selfish and take out some time for YOU.
For YOUR health and fitness!
I know some of you already train on Sundays but for those of you that don't this could be the start of a new habit!!
Speaking of habits this is the first part of your challenge. Today/tomorrow (but no later than that) I want you to decide two things:
One unhealthy/bad habit you are going to KICK before christmas
&
One new healthy habit you are going to form.
Then (this is the hard bit) post it up on the Vivid page, be accountable. Put it out there!!!! You don't have to do this but you probably have more chance of succeeding and sticking to it of you do ;)
The rules are no judging others. We are doing this together and what may seem insignificant to one person may be a huge deal to another. Let's support all!
Me:
I will STOP going into the pantry and grazing on muesli and dried fruit and nuts - this has been happening way too much lately.
I will do 30 mins of exercise every week day morning - this I started again today after a 6 week hiatus......
So, like I said in my post this morning, let's commit to this. Make a change, don't wait for January 1st to make your resolutions. Make change happen now so that by the time Jan 1st rolls around you will be like " I GOT this!!!"
Jen
xxx
I'm not even talking I "think" I can. I'm talking I "know" I can.
You can't prepare to succeed at something while secretely thinking you will fail.
So let's start this challenge with a "can do" attitude.
Say to yourself "I WILL take on whatever challenge Jen puts up!" and know that I won't ask you to do anything I wouldn't do myself. I'm good at talking but I also walk the walk :)
So your first challenge is to be down at Trigg beach this Sunday for a complimentary training session with me courtesy of Lululemon Athletica Karrinyup.
Yes Sunday morning, when you may usually be sleeping in.
Well, not this Sunday. This Sunday you are going be a different type of selfish and take out some time for YOU.
For YOUR health and fitness!
I know some of you already train on Sundays but for those of you that don't this could be the start of a new habit!!
Speaking of habits this is the first part of your challenge. Today/tomorrow (but no later than that) I want you to decide two things:
One unhealthy/bad habit you are going to KICK before christmas
&
One new healthy habit you are going to form.
Then (this is the hard bit) post it up on the Vivid page, be accountable. Put it out there!!!! You don't have to do this but you probably have more chance of succeeding and sticking to it of you do ;)
The rules are no judging others. We are doing this together and what may seem insignificant to one person may be a huge deal to another. Let's support all!
Me:
I will STOP going into the pantry and grazing on muesli and dried fruit and nuts - this has been happening way too much lately.
I will do 30 mins of exercise every week day morning - this I started again today after a 6 week hiatus......
So, like I said in my post this morning, let's commit to this. Make a change, don't wait for January 1st to make your resolutions. Make change happen now so that by the time Jan 1st rolls around you will be like " I GOT this!!!"
Jen
xxx
Sunday, November 4, 2012
7 weeks till Christmas
Let's celebrate Christmas feeling GREAT!!
Let's NOT use this busy time of year as an excuse to forget our health!
Over the next seven weeks I will help keep you motivated, give you challenges, inspiration, recipes/alternatives, recipes, exercise and opportunities to make sure that you celebrate Christmas 2012 looking and feeling fit and healthy!!!!
Who is in??
I will be back tonight with more....
Jen
xxx
Let's NOT use this busy time of year as an excuse to forget our health!
Over the next seven weeks I will help keep you motivated, give you challenges, inspiration, recipes/alternatives, recipes, exercise and opportunities to make sure that you celebrate Christmas 2012 looking and feeling fit and healthy!!!!
Who is in??
I will be back tonight with more....
Jen
xxx
Sunday, October 7, 2012
Consistency
Are you consistent?
Don't confuse consistency with being boring, that's not what I mean. Nor do I mean that you have to be consistent 100% of the time.
What I do mean is that your life is a result of the things you do consistently.
If you eat good whole food consistently, your health will benefit greatly.
If you consistently train, you will stay fit.
If you consistently push yourself harder in training, you will see results.
Put these together and you will stay in shape and you will FEEL amazing!
But...
If you consistently eat a diet of high processed "fake" foods you will suffer the negative health effects.
If you consistently allow yourself to be hit and miss with your workouts, you will lose fitness and strength.
If consistently tell yourself you can't go harder, you won't.
The above examples are obviously talking about health and fitness but if you can be consistent with these areas there WILL be a flow on effect. When you are in good health other parts of your life seem to fall into place, not only will you literally FEEL better but you will have more confidence and better self belief.
Here is another example...
If you consistently tell someone you love them and care for them AND demonstrate it, they will believe you.
but..
If you consistently disappoint someone and let them down, they will lose faith in you.
I believe this life is not about trying to be perfect, it's about trying to be your best.
Being consistent doesn't mean you are a failure if something doesn't go according to plan, life is ever changing and goals can be ever shifting. In all things there needs to be balance and room to breathe, but believe me, being consistent in your approach will get you places :)
Jen
xx
Don't confuse consistency with being boring, that's not what I mean. Nor do I mean that you have to be consistent 100% of the time.
What I do mean is that your life is a result of the things you do consistently.
If you eat good whole food consistently, your health will benefit greatly.
If you consistently train, you will stay fit.
If you consistently push yourself harder in training, you will see results.
Put these together and you will stay in shape and you will FEEL amazing!
But...
If you consistently eat a diet of high processed "fake" foods you will suffer the negative health effects.
If you consistently allow yourself to be hit and miss with your workouts, you will lose fitness and strength.
If consistently tell yourself you can't go harder, you won't.
The above examples are obviously talking about health and fitness but if you can be consistent with these areas there WILL be a flow on effect. When you are in good health other parts of your life seem to fall into place, not only will you literally FEEL better but you will have more confidence and better self belief.
Here is another example...
If you consistently tell someone you love them and care for them AND demonstrate it, they will believe you.
but..
If you consistently disappoint someone and let them down, they will lose faith in you.
I believe this life is not about trying to be perfect, it's about trying to be your best.
Being consistent doesn't mean you are a failure if something doesn't go according to plan, life is ever changing and goals can be ever shifting. In all things there needs to be balance and room to breathe, but believe me, being consistent in your approach will get you places :)
Jen
xx
Monday, August 27, 2012
City to Surf 2012
So yesterday saw The Birkhead Family do the City to Surf 4km Walk.
It was a BEAUTIFUL perth day and we had a lot of fun doing it :) April (3) was in the pram pushed by Daddy while Ella (6) darted through the crowd and I darted to keep up with her. We had 27 people in Team Vivid this year doing either the 4km walk, 4km run, 12km walk, 12km run or the 21km half marathon. I am proud of each and every one of you for being there and being part of it and hopefully wearing your Vivid top with PRIDE :)
It was a very different experience doing the walk with my kids instead of the run. I wasn't sore at the end of it all ;)
I'll admit part of me was a little jealous of the sweaty 12km runners when they came in but in the true Vivid spirit of just giving it a go I was so proud of my little girls for being a part of something like this, even April, who got a "free" ride ;)
This feeling of pride was amplified when at the presentations for the marathon (man those runners are like CRAZY fit!!!!) Robert De Castella spoke about his achievements (what a LEGEND!!) and how it was his Dad encouraging him to be active and being active WITH him as a kid that started this journey to be a champion.
Ella was sooo excited as we approached start line. She kept saying "I can't believe I'm going to be doing a marathon, I'm so excited!!" Well, 4km is a bit of a marathon for 6 year old legs! LOL!
Moral of the story is a message that I LOVE.
Lead by example.
Be active WITH your kids.
SHOW them how to be fit and healthy.
Be strong in body AND in mind.
Live a long healthy life TOGETHER.
Sounds good to me ;)
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