If I was to put it simply I would say that what motivates me is wanting to be the best I can be.
For me.
For my husband.
For my kids.
For my family and friends.
But mainly for me.
Because I know if I get that bit right the rest will follow :)
What motivates one person does nothing for another. It is a personal thing.
Here is what works for me.
HOW I LOOK AND HOW I FEEL
I'd be lying if I said looking good is not a motivation for me, however, especially of late, it goes way beyond that for me. I truly believe that we (as humans) are simply not meant to be overweight. When we are, our bodies do not work properly. I REALLY want my body to serve me well, I want to be around with my loved ones for as long as I can. So if that means eating healthy, whole foods and staying fit, that is what am going to do!
I know how I feel when I have been exercising and eating properly and it's...well, it's VIVID! Like I am ALIVE, like I can take anything that is thrown at me.
I also know that when I haven't I feel miserable. I am a much nicer person when I've been able to work out - just ask my husband!
The endorphins are REAL people, try it!!!!!!!
PEOPLE
There are lots of people who motivate me.
The trainers on Biggest Loser, particularly Michelle. I just BELIEVE her and everything she says makes sense to me. I have recently purchseed two of her books - Crunch Time the Cookbook and Losing the last 5 Kilos. They are AWESOME and I recommend them to everyone!!! :)
The program coordinators and presenters for Les Mills. I want to be able to instruct the classes they create with the same vigour, strength, passion and confidence that they do.
The dancers on So You Think You Can Dance. Seriously, have you seen the way they move their bodies??? Have you seen their bodies, full stop! I watch them and think if they can move like that, I can push myself little harder too, because look at what the human body is capable of!!
My Kids. Another thing I truly believe in is teaching through example. I have two daughters and I want them to be strong women, physically and mentally. I also want to be here for them, as mentioned before. I want to be able to jump in and live VIVIDLY WITH them, not just be a bystander. When they are playing at the playground I want to be able to climb up the top of that tower with them. I want to be able to show them how to do things. I want them to know without even thinking about it, what it is to live a healthy life.
My participants and YOU! As a fitness professional I feel it is my duty to BE your role model and I am proud to be just that. I want you to know that when you feel like you are going to die in track 7 in my RPM class - so do I!! When you can't feel your legs anymore after the lunge track in Pump - neither can I!!
I LOVE that WE are feeling it!!!! It's not that I'm getting pleasure out of your pain (well not much anyway! LOL!), I just love that you are going to "that place" and transforming your body. Transforming your LIFE. To be a part of that is very special for me :)
I also want you to know that I am NOT PERFECT. Not by any stretch of the imagination, but I am trying to be my best and would love to help you too.
GOALS
I don't like to be too complacent. In fitness or in life. I don't like my participants to be too complacent either. Today the focus in my RPM class was pushing yourself OUT of your comfort zone. Staying in your comfort zone simply doesn't help you progress or grow. Keeping goals, short term and long term, help keep your focus on your fitness journey. My short term goal for the last two days has been to work off the chocolate I ate over Easter :) Maybe a longer term goal for you could be to fit into a certain dress or pair of jeans that just don't work at the moment? This is where it gets personal again. Whatever your goals are set them realistically. That way you will get to them quicker and feel continually motivate to achieve bigger and better things.
I hope that even a small part of this post motivates YOU! :)
Jen
xx
Tuesday, April 26, 2011
Sunday, April 24, 2011
Real inspiration
I figure there are a lot of us that need a bit of positive encouragement and inspiration after Easter. Today's post will certainly give you that :)
It is my pleasure to introduce Bek, a new friend of mine.
You heard a little bit about Bek in an eraly post, she was the young Mum in "Story one" in here.
I've seen Bek's transformation happen before my very eyes and am so very proud of her! I love having her in my classes and she inspires ME :) In fact that goes for all of my participants. Seeing you guys make the effort to get to class and push the way you do brings me JOY :)
I asked Bek if she would mind sharing her story with you all, including some amazing before and after photos. So have a read, have look, get inspired and MAKE IT HAPPEN!!!
Jen
xx
Over to you Bek...
I used to be one of those people we all hate... I could eat whatever I wanted and never put on a kilo...
Then real life got in the way... I was no longer out every night, going to the Freo pubs to check out the bands, and dancing nonstop for hours...
I was working in hospitality... terrible hours... working ‘til all hours after midnight, Getting Chef to make me a bowl pasta to take home for dinner (seriously, who eats dinner at 1 o’clock in the morning!) and then going straight to bed, getting up around noon, and thus definitely not eating properly...
When I met and married my husband I moved to cafes... Better hours...? I was working from 6am through to 3pm. I told myself I couldn’t eat that early in the morning and would grab some breakfast at work. Being a good Manager I always made sure that no matter how busy the Cafe was my team always had their breaks. I considered it bad management otherwise... It’s not their fault if I can’t manage their time appropriately. As a result I often never got a break. I used to survive on coffee (and lots of it!!) I thought my team were wonderful, they used to ensure that my coffee cup was always full.
The number of times I’d have to work 13 hour days (sick team members and unpredicted business in the cafe) meant my body was exhausted. When I got home I’d be absolutely famished!! I’d sit on the couch and gorge (there’s no other word for it) for hours. My body was desperate for nourishment!!!
I woke up one morning and looked in mirror... When did I get so fat??? I tried the Cohen diet (definitely not recommended!!!) and lost 30kgs... But it was all through pure starvation... It definitely doesn’t allow you eat properly... not enough protein and no carbs...I’m positive now that I not only burned through fat, but also a lot of muscle....
Needless to say, when I stopped the Cohen I very quickly put all the weight back on...
In January 2009 I had my gorgeous son. Before my pregnancy I was probably around 80 – 85kgs (scales weren’t my friend, so this is merely a guess). I jumped on the scales 2 weeks before he was born and was horrified to discover I weighed over 110kg (and you put on most weight in the last 2 weeks as baby begins to put on weight!!)
I walked out the hospital weighing 98kgs. Not bad to lose 15kgs in a week!!
I sat on this weight for 12 months. I was not a very happy person. I was miserable with myself and angry at the world. I used to be skinny (granted it was nearly a decade ago), not this fat unhappy person trudging through life.
I decided that, after seeing the photos of me at my son’s 1st Birthday Party (people managed to sneak a few of me) I had to do something. But this time I wanted to do it right.
I joined the local gym. Best decision I ever made (apart from marrying my husband and having my son!). I’d be so excited when I could walk on the treadmill for 20 minutes and then do the last minute at a run. I avoided the PT’s because I didn’t want to have my measurements taken... Those numbers scared me... (I now wish I had have had my BMI and BodyFat% taken back then, for comparison to now).
I’d hit the gym 4 days a week with a friend of mine and we’d Treadmill for 20 minutes and then Cross Trainer for 20 minutes. We even did a BodyPump class once a week. I remember commenting to my husband that I’d really like to do more, but we said we’d go together, and she was happy doing what we were doing...
Much as I love her, I was really happy when she started cancelling on our “gym dates”, I still went. In fact I started going 7 days a week. I did 2 Bodypump classes a week and spent at least an hour on Cardio on the other 5 days. I also started doing Meal Replacement Program just to give a little help in the weightloss department. I was losing an average of 2kgs a week.
I finally went to see a PT after a month and a half and got my measurements done. She wanted to do me up a weights program, but I wanted to just stick with the Cardio to burn off the fat and supplement it with BodyPump for some toning. She also suggested I keep a Food and Exercise Diary... Great for monitoring your net calorie intake.
In April I started doing RPM Classes on a Saturday morning... What a fantastic way to burn calories...In May 2010 I did my first big run... HBF Run For a Reason... 4.5km... OMG, I was gonna die... That’s such long way... I was so proud when I finished it... I even got to cross the finish line to Murphy’s Lore singing “Eye of the Tiger”... Talk about motivation.
My weight had just tipped the scales at around 70kgs... I was definitely on my way!!!
My next goal... The City to Surf 12km Run!!! What the hell... I was a runner in high school! I found myself spending most of my gym time on the treadmill, trying to build up my distance. Little did I realise I was actually doing interval training... Run for a km, walk for a minute, run for a km, walk for a minute.... The best way to burn fat!!!
Two weeks before the big run, being as nervous as I was, I had a chat to my brother in law (who does Triathalons and has also done the Busso Half Iron Man a few times) for a few tips on the run, which he’s done previously... He decided to take me on an 8km run near his place (Glen Forrest) to test my running legs. Let me just say that Glen Forrest is very hilly!!!! We had a fantastic run, I was able to keep up with him, I even kept the pace most of the time. He tricked me and we actually did a 10km run!!! He said I’d be fine!! If I could continue to talk throughout that whole run (except for up the massive incline) I could do the City to Surf no worries!!!
Two weeks later I did the City to Surf in 70 minutes 25 seconds!!!
We are now concentrating on getting BodyFat% from 26 to 23. My weight is something I am very happy with, I just need to build up some more muscle to “suck in all the extra skin” (It happens to be a lot of saggy skin when you lose nearly 40kgs!!!) I’m just ecstatic that I went from a size 18 to a size 8 in 10 months!!!
Just over a year since I started my weightloss journey and I’m still at my ideal weight. I now only go to the gym six days a week. People say I can cut that back, but I have to stay fully dedicated to my exercise regime lest the weight starts to creep back. I’m still doing my RPM class once a week, two BodyPump classes, one BodyStep class (I actually do RPM followed by BodyPump one day, and on another Step followed by Pump), one day of straight running (I aim for at least 8km), and two days of some very intensive weight training... I can now do 24 slow release chin-ups and pushups on my toes!!!! I never imagined that I could turn my life around (or more to the point, gain my life back) in such a short time... But with a bit of motivation and a lot of inspiration from my Group Fitness Instructors (insert” Jennifer Birkhead” here) and my PT I have not only achieved my ideal weight of 65kgs, but gone nearly 10kgs past that!!!
Everybody must have a goal... So here’s my next one...
In 2013 I am going to do the Bussellton Half Ironman!!! 1.9km swim, 90km bike ride and a 21km run!!!
I really hope that by sharing my weightloss and lifestyle change experience I can help others to believe they can do the same!!!
Thank you so much for sharing your story Bek, you are an inspiration, and you look AMAZING!!! Are you ready for the photos everyone?
Here you go....
It is my pleasure to introduce Bek, a new friend of mine.
You heard a little bit about Bek in an eraly post, she was the young Mum in "Story one" in here.
I've seen Bek's transformation happen before my very eyes and am so very proud of her! I love having her in my classes and she inspires ME :) In fact that goes for all of my participants. Seeing you guys make the effort to get to class and push the way you do brings me JOY :)
I asked Bek if she would mind sharing her story with you all, including some amazing before and after photos. So have a read, have look, get inspired and MAKE IT HAPPEN!!!
Jen
xx
Over to you Bek...
I used to be one of those people we all hate... I could eat whatever I wanted and never put on a kilo...
Then real life got in the way... I was no longer out every night, going to the Freo pubs to check out the bands, and dancing nonstop for hours...
I was working in hospitality... terrible hours... working ‘til all hours after midnight, Getting Chef to make me a bowl pasta to take home for dinner (seriously, who eats dinner at 1 o’clock in the morning!) and then going straight to bed, getting up around noon, and thus definitely not eating properly...
When I met and married my husband I moved to cafes... Better hours...? I was working from 6am through to 3pm. I told myself I couldn’t eat that early in the morning and would grab some breakfast at work. Being a good Manager I always made sure that no matter how busy the Cafe was my team always had their breaks. I considered it bad management otherwise... It’s not their fault if I can’t manage their time appropriately. As a result I often never got a break. I used to survive on coffee (and lots of it!!) I thought my team were wonderful, they used to ensure that my coffee cup was always full.
The number of times I’d have to work 13 hour days (sick team members and unpredicted business in the cafe) meant my body was exhausted. When I got home I’d be absolutely famished!! I’d sit on the couch and gorge (there’s no other word for it) for hours. My body was desperate for nourishment!!!
I woke up one morning and looked in mirror... When did I get so fat??? I tried the Cohen diet (definitely not recommended!!!) and lost 30kgs... But it was all through pure starvation... It definitely doesn’t allow you eat properly... not enough protein and no carbs...I’m positive now that I not only burned through fat, but also a lot of muscle....
Needless to say, when I stopped the Cohen I very quickly put all the weight back on...
In January 2009 I had my gorgeous son. Before my pregnancy I was probably around 80 – 85kgs (scales weren’t my friend, so this is merely a guess). I jumped on the scales 2 weeks before he was born and was horrified to discover I weighed over 110kg (and you put on most weight in the last 2 weeks as baby begins to put on weight!!)
I walked out the hospital weighing 98kgs. Not bad to lose 15kgs in a week!!
I sat on this weight for 12 months. I was not a very happy person. I was miserable with myself and angry at the world. I used to be skinny (granted it was nearly a decade ago), not this fat unhappy person trudging through life.
I decided that, after seeing the photos of me at my son’s 1st Birthday Party (people managed to sneak a few of me) I had to do something. But this time I wanted to do it right.
I joined the local gym. Best decision I ever made (apart from marrying my husband and having my son!). I’d be so excited when I could walk on the treadmill for 20 minutes and then do the last minute at a run. I avoided the PT’s because I didn’t want to have my measurements taken... Those numbers scared me... (I now wish I had have had my BMI and BodyFat% taken back then, for comparison to now).
I’d hit the gym 4 days a week with a friend of mine and we’d Treadmill for 20 minutes and then Cross Trainer for 20 minutes. We even did a BodyPump class once a week. I remember commenting to my husband that I’d really like to do more, but we said we’d go together, and she was happy doing what we were doing...
Much as I love her, I was really happy when she started cancelling on our “gym dates”, I still went. In fact I started going 7 days a week. I did 2 Bodypump classes a week and spent at least an hour on Cardio on the other 5 days. I also started doing Meal Replacement Program just to give a little help in the weightloss department. I was losing an average of 2kgs a week.
I finally went to see a PT after a month and a half and got my measurements done. She wanted to do me up a weights program, but I wanted to just stick with the Cardio to burn off the fat and supplement it with BodyPump for some toning. She also suggested I keep a Food and Exercise Diary... Great for monitoring your net calorie intake.
In April I started doing RPM Classes on a Saturday morning... What a fantastic way to burn calories...In May 2010 I did my first big run... HBF Run For a Reason... 4.5km... OMG, I was gonna die... That’s such long way... I was so proud when I finished it... I even got to cross the finish line to Murphy’s Lore singing “Eye of the Tiger”... Talk about motivation.
My weight had just tipped the scales at around 70kgs... I was definitely on my way!!!
My next goal... The City to Surf 12km Run!!! What the hell... I was a runner in high school! I found myself spending most of my gym time on the treadmill, trying to build up my distance. Little did I realise I was actually doing interval training... Run for a km, walk for a minute, run for a km, walk for a minute.... The best way to burn fat!!!
Two weeks before the big run, being as nervous as I was, I had a chat to my brother in law (who does Triathalons and has also done the Busso Half Iron Man a few times) for a few tips on the run, which he’s done previously... He decided to take me on an 8km run near his place (Glen Forrest) to test my running legs. Let me just say that Glen Forrest is very hilly!!!! We had a fantastic run, I was able to keep up with him, I even kept the pace most of the time. He tricked me and we actually did a 10km run!!! He said I’d be fine!! If I could continue to talk throughout that whole run (except for up the massive incline) I could do the City to Surf no worries!!!
Two weeks later I did the City to Surf in 70 minutes 25 seconds!!!
We are now concentrating on getting BodyFat% from 26 to 23. My weight is something I am very happy with, I just need to build up some more muscle to “suck in all the extra skin” (It happens to be a lot of saggy skin when you lose nearly 40kgs!!!) I’m just ecstatic that I went from a size 18 to a size 8 in 10 months!!!
Just over a year since I started my weightloss journey and I’m still at my ideal weight. I now only go to the gym six days a week. People say I can cut that back, but I have to stay fully dedicated to my exercise regime lest the weight starts to creep back. I’m still doing my RPM class once a week, two BodyPump classes, one BodyStep class (I actually do RPM followed by BodyPump one day, and on another Step followed by Pump), one day of straight running (I aim for at least 8km), and two days of some very intensive weight training... I can now do 24 slow release chin-ups and pushups on my toes!!!! I never imagined that I could turn my life around (or more to the point, gain my life back) in such a short time... But with a bit of motivation and a lot of inspiration from my Group Fitness Instructors (insert” Jennifer Birkhead” here) and my PT I have not only achieved my ideal weight of 65kgs, but gone nearly 10kgs past that!!!
Everybody must have a goal... So here’s my next one...
In 2013 I am going to do the Bussellton Half Ironman!!! 1.9km swim, 90km bike ride and a 21km run!!!
I really hope that by sharing my weightloss and lifestyle change experience I can help others to believe they can do the same!!!
Thank you so much for sharing your story Bek, you are an inspiration, and you look AMAZING!!! Are you ready for the photos everyone?
Here you go....
Thursday, April 21, 2011
Facing Easter..... and all the chocolate that come with it....
For those of us who are chocoholics Easter can spell disaster for healthy eating....BUT it doesn't HAVE to. Your thinking on Easter kind of depends on where you head is at to begin with.
You may be at peace with not having chocolate over Easter.
You may be planning on indulging "just for one day".
You may be planning on indulging till all the chocolate is gone.
Where ever you are at it is YOUR decision. So own it :)
Know this though. If you are trying to lose weight option three is not for you!
If you know that it is going to be tough NOT to indulge here are some things to think about.
CALORIES vs CALORIES OUT
For a long time I refused to think about just how many calories were in those eggs...but here are some numbers in black and white.
Cadbury Mini solid Easter eggs: 12 eggs = 190 calories, 8g fat
Cadbury Creme egg: 1 egg = 160 calories, 6g fat
Lindt Chocolate Bunny 84g: 480 calories, 29.1g fat
Knowledge is power, if you know how many calaories are in the eggs you eat you may think again before eating them or at least you will know how many calories you have to burn off!
Speaking of which, here is a guide of how hard you will have to work to shift that extra chocolate - taken from Michelle Bridges "Crunch Time cookbook".
If you weigh 70kg, to burn off 500 calories you will need to:
Brisk walk for 80 mins
Jog for 45 mins
Weights for 90 mins
Swim laps for 50 mins
Cross trainer for 50 mins
Hard boxing for 40 mins
Tennis for 60 mins
Calories in need to be less than calories out so if you eat more, move more!
YOU DON'T HAVE TO EAT THE CHOCOLATE
Can you have one square of chocolate and then leave the rest of the block? Or are you more of the eat the whole block kind of person? If you are like me the strategy that makes the most sense is not to have any chocolate at all.
I have requested that no one gives me chocolate this year. I may indulge a little but it certainly won't be on the same scale as my usual "eat them till they all gone" approach!
Remember even if you are given Easter eggs you don't HAVE to eat them ;)
AVOID THE KIDS CHOCOLATE
Make sure you fill up on good healthy food so that you are not starving hungry when you walk past the kids half eaten bunny otherwise he may lose an ear and you may gain some kgs!
Be prepared, have carrots sticks cut up and ready to snack on, have the fruit bowl full!
DON'T GO HUNGRY
Skipping meals is setting yourself up to make unhealthy food choices. Draw up a healthy menu plan so you don't find yourself chomping on chocolate while standing in front of the fridge/pantry trying to decide what to cook. If you are eating good healthy food for breakfast, lunch and dinner you are less likely to go looking for the chocolate or if you do you won't be starving hungry so will eat less of it.
DON'T BE CHEAP
The cheaper the chocolate the nastier it is..... sorry, but it's true. If you are going to indulge go for a smaller amount of the good quality stuff. Dark chocolate 70% cocoa is the best choice, less sugar and less chance of you over indulging.
Regardless, have a wonderful Easter with your loved ones and enjoy the break!
Jen
x
You may be at peace with not having chocolate over Easter.
You may be planning on indulging "just for one day".
You may be planning on indulging till all the chocolate is gone.
Where ever you are at it is YOUR decision. So own it :)
Know this though. If you are trying to lose weight option three is not for you!
If you know that it is going to be tough NOT to indulge here are some things to think about.
CALORIES vs CALORIES OUT
For a long time I refused to think about just how many calories were in those eggs...but here are some numbers in black and white.
Cadbury Mini solid Easter eggs: 12 eggs = 190 calories, 8g fat
Cadbury Creme egg: 1 egg = 160 calories, 6g fat
Lindt Chocolate Bunny 84g: 480 calories, 29.1g fat
Knowledge is power, if you know how many calaories are in the eggs you eat you may think again before eating them or at least you will know how many calories you have to burn off!
Speaking of which, here is a guide of how hard you will have to work to shift that extra chocolate - taken from Michelle Bridges "Crunch Time cookbook".
If you weigh 70kg, to burn off 500 calories you will need to:
Brisk walk for 80 mins
Jog for 45 mins
Weights for 90 mins
Swim laps for 50 mins
Cross trainer for 50 mins
Hard boxing for 40 mins
Tennis for 60 mins
Calories in need to be less than calories out so if you eat more, move more!
YOU DON'T HAVE TO EAT THE CHOCOLATE
Can you have one square of chocolate and then leave the rest of the block? Or are you more of the eat the whole block kind of person? If you are like me the strategy that makes the most sense is not to have any chocolate at all.
I have requested that no one gives me chocolate this year. I may indulge a little but it certainly won't be on the same scale as my usual "eat them till they all gone" approach!
Remember even if you are given Easter eggs you don't HAVE to eat them ;)
AVOID THE KIDS CHOCOLATE
Make sure you fill up on good healthy food so that you are not starving hungry when you walk past the kids half eaten bunny otherwise he may lose an ear and you may gain some kgs!
Be prepared, have carrots sticks cut up and ready to snack on, have the fruit bowl full!
DON'T GO HUNGRY
Skipping meals is setting yourself up to make unhealthy food choices. Draw up a healthy menu plan so you don't find yourself chomping on chocolate while standing in front of the fridge/pantry trying to decide what to cook. If you are eating good healthy food for breakfast, lunch and dinner you are less likely to go looking for the chocolate or if you do you won't be starving hungry so will eat less of it.
DON'T BE CHEAP
The cheaper the chocolate the nastier it is..... sorry, but it's true. If you are going to indulge go for a smaller amount of the good quality stuff. Dark chocolate 70% cocoa is the best choice, less sugar and less chance of you over indulging.
Regardless, have a wonderful Easter with your loved ones and enjoy the break!
Jen
x
Wednesday, April 20, 2011
The next hurdle...
Below I am have cut and pasted the post I did on my design blog (before this one existed!)
It's all about New Years Resolutions for getting fitter and being FAB!
Well, it's Easter already, another challenging time when it come to food choices. So how are you doing with those resolutions? Right now is the perfect time to reaffirm them :)
Whether you are reading this for the first time or it's just to refresh your zest for healthy living, ENJOY!
My Easter tip #1 : All the bunnies you are surrounded by CAN mean carrots instead of chocolate ;)
Jen
x
It's all about New Years Resolutions for getting fitter and being FAB!
Well, it's Easter already, another challenging time when it come to food choices. So how are you doing with those resolutions? Right now is the perfect time to reaffirm them :)
Whether you are reading this for the first time or it's just to refresh your zest for healthy living, ENJOY!
My Easter tip #1 : All the bunnies you are surrounded by CAN mean carrots instead of chocolate ;)
Jen
x
A fitter, firmer, fab you in 2011!
Some of you may not know that I have TWO passions. Design is one - which is probably how you found this blog of mine ;) - and the other is fitness.
I am not only a trained graphic designer but also a trained fitness instructor who teaches BodyPump and RPM and used to teach BodyCombat :)
So what's the reason for this post? Well it's that time of year when a lot of us put getting fitter, and perhaps shedding some weight, on our list of resolutions.
This post is not going to give you a 'quick fix' nor is it meant to be a lecture to make anyone feel bad/guilty etc. There are a few tips but more importantly I have three inspirational stories to share with you, to help kick start you on a healthier path, one that I hope you continue on, well past January ;)
STORY ONE:
The week before Christmas one of my participants, a young mum, came and handed me an envelope. I didn't open it right away. I wish I had though. It was a WONDERFUL, thoughtful present that brought tears to my eyes and made my heart swell with pride.
Over the year I had witnessed this particular participant literally shrink before my very eyes! The card read:
Dear Jen,
I just wanted to wish you and your family a very Merry Christmas and a Happy and Prosperous New Year.
You have been such an inspiration and motivation for me this year, and for that I can't thank you enough.
I have, with your help, achieved my weight loss and fitness goal. I am now the fittest and healthiest I have been in over ten years!!!
So again, Thank you!!
Also included were before and after pics that showed her 39 kg loss!!!!!! From 96kg - to 57kg isn't that AWESOME!!!!
THAT is why I do what I do and LOVE it! What a wonderful Christmas present :)
STORY TWO:
This week saw the return to routine after the festive break which also included the return to the gym for a lot of people.
Coming back is always hard after a break but this week in Perth it was made a particular challenge by our humid weather conditions. Can anyone say SWEAT?!?!?!
After one of my classes I had two participants, who had both worked extremely hard in the class, come and see me. I knew their faces well but didn't realise that it had been so long since I had seen them both - time flies as they say!
They both expressed how much they loved my class and how much I pushed them to work hard - I'm not know for being particuarly 'kind' when it come to working out ;)
They both had amazing stories behind why it had been so long since I'd seen them!
One of the ladies had BROKEN her NECK!!!!
The other had been affected by a blood condition that caused HOLES in her LEGS!!!
Both had a long road to recovery but were just so thankful to be in the class and ABLE to exercise - it SHOWED with the EFFORT they put in....hmmmm and the rest of us were just worried that it was a bit humid and we were getting sweaty....
STORY 3.
My Mum is nothing short of amazing :) For many reasons, but the reason I am including her in this post is if that she is one of those people who, up until about 12 years ago, was 'allergic' to exercise and didn't 'do' gyms.
My Dad had a diabetes scare and he was told to do some exercise and shift some weight. Knowing that he would have a lot better chance of sticking to this if she did it with him, my Mum joined the gym with him....and never looked back.
Now, she is a fit and fabulous nearly 55 year old who lifts heavier weights than me in some tracks and stands front centre of my classes!! She knows when it's time to put the work in and has done 4 Pump classes and a step class plus a long walk this week to kickstart her 2011 after indulging a little over the festive season. Go Mum!! I am sooooooo proud you!!!
Why did I tell you these stories? Because I wanted to show you that - YES YOU CAN!!!!
In each of these stories there is an example of someone who faced some sort of adversity and made a decision to commit to their well being, to their health, TO THEIR LIFE!
Dramatic? I don't think so. In today's world incidental exercise has all but been eliminated. We have to ACTIVELY FIND the time to fit it in somewhere! When you do, you will benefit in soooooooooooo many ways, it goes far beyond the battle of the bulge. Mental health and mood is seriously improved by a rush of endorphins from exercise. Stress relief. Sleeping better. Better bone density. Flexibity.
the list goes on......
If you've read this far well done, you might be serious about doing something wonderful for yourself ;)
I'll end on a few tips:
#1 FIND EXERCISE THAT WORKS FOR YOU. If you hate it you won't want to do it. Different people's bodies are suited to different types of exercise so what works for one person may not for another. Try new things :)
#2 MAKE IT ROUTINE. It's the only way. Trust me, once it's habit you will miss it if you can't do it!
#3 CALORIES IN MUST BE LESS THAN CALORIES OUT. If you are trying to lose weight doesn't matter how you do it, this simple rule applies - ACROSS THE BOARD! Do you know how many calories you consume vs use in a day? Find out. I believe knowledge is power with this one!
#4 DOING RESISTANCE AND CARDIO TRAINING GETS YOU FASTER RESULTS. Proven fact. Whether it's a pump class and a step class or a gym session and a run, doing both is the key!
#5 DO IT FOR YOUR KIDS. So you can keep up with them ;) but also I am a big believer in setting an example. Enough said.
# 6 ANYTHING IS BETTER THAN NOTHING. Not up to running a marathon yet? That's cool, go for a walk! Not strong enough to do a push up on your toes? Or your knees? That's cool, do them against a wall! Injured so you can't run? That's cool, swim instead! Anything you do is better than nothing at all :)
We all have to start somewhere, what are you waiting for? Make 2011 the year that you really DO IT!!!!!!
Jen
xx
Tuesday, April 19, 2011
The time has come!
Hello!
After realising that my design blog is not the best place to post about my health and fitness tips I decided to set up this blog....because I have something to say and it seems that people want to hear what I have to say :)
Anyone who knows me knows how passionate I am about healthy living and I wanted somewhere that I could share that passion. So here it is, my newest venture Vivid Health and Fitness.
My plan is to eventually be set up to do personal training from a home studio but that is not going to happen for a while. So in the meantime I hope to share my knowledge and thoughts with you, direct you to other places of interest and provide you motivation and a platform to leap off and achieve your goals.
We can also keep in touch via my Vivid Facebook page here.
I look forward to sharing my journey with you and hearing about yours.
Jen
x
After realising that my design blog is not the best place to post about my health and fitness tips I decided to set up this blog....because I have something to say and it seems that people want to hear what I have to say :)
Anyone who knows me knows how passionate I am about healthy living and I wanted somewhere that I could share that passion. So here it is, my newest venture Vivid Health and Fitness.
My plan is to eventually be set up to do personal training from a home studio but that is not going to happen for a while. So in the meantime I hope to share my knowledge and thoughts with you, direct you to other places of interest and provide you motivation and a platform to leap off and achieve your goals.
We can also keep in touch via my Vivid Facebook page here.
I look forward to sharing my journey with you and hearing about yours.
Jen
x
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