Archives For Health and Fitness

4-food-journalIn this blog post I am going to talk to you about creating a habit based approach to achieving your desired outcome, when it comes to your fitness and nutrition, to sustain a healthy lifestyle. If you are stuck and not sure what to do, or tried various other things just to put weight back on and a little more, not sure where to start or simply had enough and ready to make changes with your health and fitness, then this is for you.

Many people come to me asking for guidance with what to eat, how to get in shape, I am stuck what should I do, where do I start….and many other questions.

It is all very confusing with what you should do and what you shouldn’t do, what you should eat and what you should not eat, what exercises you should do and which one’s are the best.

When it comes to your health, fitness and nutrition, creating daily, weekly, bi-weekly, behavior changes and cultivating habits to achieve your desired outcome will get you to your monthly, quarterly, 6 month and yearly goals.

But, WHAT do you need to create the behavior changes and habits?

Let’s start with something very simple.

Create time for yourself.

Deep down within you, you know you want to make the changes. You know you need to get in better shape to keep up with the kids, because the doctor said so, or because you can’t fit into some of your clothes.

I know…shitty feeling isn’t it!

Now let’s get past that and onto the new you.

Nobody is going to give you time, you have to create that time for yourself.

How to create time and make it a habit?

  • Decide how much time you can realistically commit to spend doing some exercises and eating better. This could be as simple as 15 minutes or as long as you can consistently commit to doing so on a weekly  basis.
  • Add it to you calendar. Set a reminder to your phone. Block it out on your calendar. If you are not a morning person, avoid setting a workout in the morning. Set times that you know you can COMMIT to.
  • Stick to your appointment with yourself. Things are going to come up no doubt. The same way you will get to that doctor’s appointment you have scheduled, do the same for yourself.
  • Put yourself in control of your time. We can’t get back time, but we can control what we do with our time.

Now that you have created some time, what is your next step?

Know what you want, know why you want it and know how you are going to get it.

Firstly, you got to know what you want to achieve. Take a moment to write down what it is that you truly want to accomplish with your health and fitness.

What to do next?

Set an outcome goal: The main outcome or objective you would like to accomplish. The desired outcome. The long term goal.

Example: I want to lose X pounds, by Y date…

Next….

Set behavior goals: The steps you have to take to achieve your outcome. Activities you have to complete on a daily basis, that will get you closer to the desired outcome.

Example: I will exercise at least 5 hours per week. I will drink half my body weight in ounces of water each day. I will eat till 80% full. I will only eat out once per week. I will eat protein at each meal….

Next you got to know why you want to achieve your desired outcome.

Ask yourself why you want to achieve what you want to achieve. Go deep here and truly find that real authentic, genuine reason why you want to accomplish your goal.

Keep asking yourself “why” at least 5 times.

This is very powerful and I highly recommend that you dig deep here.

You got this!!!

Lastly, have a plan of massive action. Check your behavior goals for your plan of action. Take a moment each day to go over these behavior goals. Keep these at the forefront of your thoughts as by taking these steps each day it will get you closer to your desired outcome. It will also create the habits needed for success.

Find a routine in your day and week.

Many success people have a routine for their day from the time they get up, to the time they go to bed. Set your day up so you know what is going on. What time are you going to work out? What time are your meals? What day you are going to meal prep? What have you got coming up for that week with travels, meetings, kids activities?

Plan your week in advance.

How to plan your week in advance?

  • Take one day for the week, (eg. Sunday) to plan your meals for the week.
  • Make a grocery list for what is needed for your meals.
  • Bulk prepare food items and store as needed.
  • Schedule your workout times into your diary.
  • Have ‘go to’ emergency healthy snacks with you at ALL times just in case you get stuck in meetings or traffic of something comes up.
  • Know your work schedule and commitments and work around them so that you avoid missing your workouts.

Set yourself up for success by knowing your and planning your week.

Stick to the plan.

Life is going to get in the way at some point. This is no reason for you to fall off and give up on all the hard work you have already done. If this happens, dust yourself off and pick yourself up and go again. Avoid beating yourself up. This is all part of creating healthy, sustainable habits to live a healthier lifestyle.

The plan can also be adapted as things come up. Stick to the habits you have created for yourself. Do the little things on daily, weekly monthly basis. Reward yourself for the small victories and also the big ones.

In concluding….

You will have ups and down. Good days and not so good days. This is going to take time to create, but once you develop these habits, it will set you up for long term success with attaining your desired outcome.

Start small and build on your foundation. Let each habit build on the last one. Aim to improve 1% each day and over the course of a year you will transform your health and fitness and live healthier lifestyle.

 

Want guidance and support to finally getting the healthy body, and feeling more energized to unleash your true potential to be your ultimate best?

I will be opening up my online habit based nutrition & fitness coaching program very soon!

 

 

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I had the opportunity to walk on fire and broken glass a few years ago. On both occasions, it was very nerve racking for me, with the walking on glass a little scary.

I watched a few other people walk on the glass before me, and all I could hear is the breaking of glass with each step that was taken.

Some of the pieces of glass were sharp. If you stepped on it you could potentially cut your foot.

Some of the pieces shifted as you placed your weight on it.

Some of the pieces broke under your foot.

With every step that is taken, you are getting feedback on the path you are on. With this feedback you are receiving, you can correct the path you step on.

If you stepped on the glass and felt a sharp pain from the glass, did you fail?

NO you certainly didn’t!

You got valuable information on what your next step should be – to shift your weight or step in another place.

You got FEEDBACK!

i-have-not-failed-ive

 

The feedback you have received is just information for you to make a decision.

When you walk on broken glass, you get feedback. That physical sensation you feel under your foot – sharp, painful, or uneven surface – guides you on what you should do next.

Same as when you are at the gym or on the sand at the beach. You have to constantly adjust to the feedback you are receiving. If you are on unstable surface or standing on one leg, you have to adjust to get your balance back, which means taking action to correct that.

Same with your eating habits. If you notice some red flags with something that you have eaten, that makes you feel bloated, or low on energy or not your best, that’s just feedback you are receiving.

Over time as you get to know yourself better, you build a database of feedback.

This is very important information you are receiving, as you will probably learn which foods trigger those not so good feelings.

It is all valuable information.

What you do with this information is very important also.

If you eat those extra hot, chili BBQ wings, dipped in more sauce, and feel crappy after, that is just feedback for you on what NOT to do next time.

If you decide to ignore the feedback you are receiving, you will continue to feel the way you are feeling.

You will make mistakes along the journey, but that does not mean you have failed.

You will make choices that did not work, but that does not mean you have failed.

What you have gained is valuable information of what does not work for you.

What to do next?

  • Keep a journal and log all that you eat.
  • Write how you feel just when you finish eating and also 30-60mins after you have done eating.
  • Make a note of any foods that trigger that crappy feeling.
  • Avoid eating those foods that make you feel crappy.

Be your own science experiment. You will learn so much about yourself.

Remember it is all information you are receiving. You now have to analyze that information to make better choices.

There is no “good” or “bad” choices, just better choices.

You are not failing, you are learning a better way to accomplish your desired outcome with your health and fitness.

 

Over the 15 plus years I have been in the fitness industry world, I have tried many different aspects of training and nutrition protocols, to see what works best for myself and clients I have worked alongside. champs_image

Some things worked better than others, and some got better results than others. In other words…what worked for one person didn’t necessarily work for the other and vice versa.

I used myself as a science project over the years as well. I found that with some of the things I tested out, I never really felt 100%, and that some aspect was missing.

I would push myself to the limits, feel depleted after workouts, and thought at the time I was ‘killin’ my training.

I tried high carb, low carb, no carb eating….never felt 100%.

I did vegan for 6 months and didn’t feel great.

I tried HIIT workouts which got me results, but drained me at times.

I tried 6, 8, 9 and 12 week programs that mainly focused on building muscle. Got some results but couldn’t sustain it for longer than the time period.

I played with around my nutrition on each of these training protocols, but never felt like I could sustain it long term or for a lifetime.

And I tried many other things….

As I got older and I must say a little more mature, I started listening to my body a little and really taking notice of what others were doing that I respected in the industry.

I also open my mind to other modalities of training, not just the lifting of heavy stuff.

I was missing out on a huge part of my training which was the recovery side of things. I found more balance in my training.

As the years went on, I added another component to my training which was yoga.

It was like a whole new world for me and finally I was enjoying training in a whole new way. I was starting to feel more energized and recovering better. I was even lifting less often but with a more focused attention to detail.

With my new found knowledge I started to put together the pieces from my own experiences and learning from others. This is when I came up with a 360 degree approach to health, wellness and vitality.

The GD360 Approach has a balanced methodology that focuses on 6 components on wheel:

  1. MINDSET: It all starts here with the mind, as what you focus on you achieve. You have to know what you want, why you want it, and a massive plan of action to go after it. You have to have clarity with you goal to achieve it and take massive action on a daily basis to achieve the desired outcome.
  2. NUTRITION: Nutrition plays a massive part in every aspect of your life as what you eat has an effect on how you function on a daily basis. Consuming healthy, wholesome, nutritious food, will provide you with the fuel your body needs for your daily actions.
  3. RESISTANCE TRAINING: You have to challenge the body in some way for it to grow, by using various training tools or your own body weight. Resistance training builds strength, power and muscular endurance depending on your goals, for you to feel strong and powerful, reduce the risk of injuries and improve health.
  4. CARDIOVASCULAR CONDITIONING: this is a very important component to improve cardiovascular fitness, using various heart rate intensities, depending on the goal.
  5. RECOVERY: This comes in may different forms, from stretching, foam rolling, trigger point therapy, to ice baths, steam rooms, sauna, jacuzzi, to massages, sleep, nutrition, lower intensity workouts for some.
  6. RE-ENERGIZE/REVITALIZE: Here is where we do things we enjoy, like dancing, surfing, paddle boarding, or any fun thing that you enjoy doing. In this approach you can also do things like various types of yoga, tai chi, breathing exercises, meditation, use of essential oils, pretty much anything to de-stress the body.

As you can see, this is a well rounded approach to your Health, Wellness and Vitality. With this approach, I have been able to find balance in my week with my health and fitness, but more importantly sustain it and enjoy it as I get older.

How can you apply the GD360 Approach to your daily routines, to become 1% better?

 

Have you ever said this to yourself?sport-diet-chrome-dumbbells-surrounded-healthy-fruits-vegetables-white-background-55629974

I don’t have time for myself….

I don’t have time for the gym…

I don’t have time to eat right or prepare healthy meals….

I am too busy to….

I have heard them all and more, and I am sure you have heard some yourself!

Here is the thing…

We all have the same amount of time in the day. I get that you have other things going on in your life and so do many other people out there and myself included.

Getting in shape and living a healthier lifestyle does take time and does not happen by accident.

You have to carve out that time. You have to make some time in your day.

Unfortunately nobody is going to give you some extra time. YOU got to make it!

Start where you are with your health, nutrition and fitness.

Have a plan to simply improve by 1% each day. That is going to be different for each person and only you know what that 1% is for you.

For your nutrition t could be as simple of drinking a glass of water each day, or drinking one less can of soda a day, or eating one piece of fruit or vegetable a day.

For your fitness it could be going for a walk once a twice a week, or doing some push ups each morning, or joining the gym or finding a workout partner.

These are all simple things you can start with.

If you simply aim to make each day better than the previous day, you are heading in the right direction.

How do you do all this?

  1. Decide how much time you can commit to improving 1%. You know what your days and weeks are like and how much time you can allocate to looking, feeling and performing at your best.
  2. Once you have decided when you can commit and what you are going to do, schedule it into your calendar and set a reminder on your phone. This will prompt you to keep your appointment with yourself.
  3. Focus on small chunks, like 2 weeks at a time. Once you master scheduling time for your health, fitness and nutrition, increase it to 3 weeks and then for a full month.
  4. Stick to doing the little things on a daily basis and the big things will fall into place.

Book some time for yourself on a daily basis for your health and fitness. You will thank yourself later on for doing that.

Make this work for yourself.

Be realistic: start where you are and work towards where you want to get to.

Know what works best for you: if you are not a morning person avoid scheduling things in the morning. Find options that are going to suit your schedule.

Block out you time: let people see that you have blocked out time for yourself
and respect that time for yourself as well.

Expect the unexpected: plan for when things are going to come up. If you need a babysitter, make sure it is planned. Do you need to move things around to make it work? If so, then do that. Make sure and have it all planned for your success.

It’s going to be challenging at the beginning, but it will be worth it in the end.

You will have to step out of your comfort zone, so get get accustomed to being uncomfortable, as that is way the magic happens.

Take one day at a time, and get back up, dust yourself off, and get going again.

 

 

 

Let’s face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don’t like to get sweaty, or maybe they’re so out-of-shape that exercise hurts.

Or maybe they’d just rather lie on the couch and eat cake.

I think that anyone who says they don’t like exercise is really saying that they don’t have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it’s the last thing you feel like doing.

There isn’t a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you’re able to run two! Maybe you weighed in at 250 pounds, and now you’re down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you’re making progress every day!

Reason #3: Convenience
Many people don’t stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don’t have time to drive to the gym, it’s important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you’re too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don’t like being alone and would rather be social. So join a team! Or maybe you don’t like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what’s most fun for you and you’ll be less likely to stop.

Reason #5: Goal Achievement
If you’re just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don’t set up for failure by striving after unrealistic goals. Do this and you’ll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you’re out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don’t compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don’t expect perfection after just a week of exercise. Strive to have your best body—not someone else’s.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn’t be an ice cream sundae, but it may be that new pair of jeans you’ve been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

3 Steps to your health and fitness success.

How to get from where you are to where you want to be.

Man on top of mountain

Have you ever stopped and wondered what it really takes to achieve your health and fitness goals?

Over the 15 years of working with clients across the globe, I have noticed some common question that constantly come up.

What do I need to do to lose weight?

What do I need to do to get in shape?

What do I need to eat?

Can you do a program for me?

Can you help me with my fitness?

And the most famous statement of all time.

I have tried everything but nothing works…..

Does any of these questions sound familiar to you? I know I have been there with asking questions like these at some point in my life.

Success with your health and fitness goals takes strategic planning just like any other aspect of your life. You have to sit down and dig deep to find out what you really want to achieve and why you want to achieve the goal you have set your heart on. It has to be unique to you and for you. Not for anyone else but yourself.

So how how do you do this?

At BB3 Fitness & Nutrition Center we use 3 steps to success:

Step 1: MINDSET

This is where is all starts.You have to have a mindset that you are going to crush your goal that you set out no matter what. You have to believe in yourself that you can do it.

Mindset tips:

  • Have a clear, precise vision of what you want to achieve.
  • Have a purpose so strong that it not only drives you but also inspires others to be more and do more.
  • Know exactly why you want to achieve your goal.
  • Visualize the end result. See it. Believe it. Achieve it!
  • Commit to taking action daily to get closer to what you want to achieve.

Step 2: NUTRITION 

This is the area that most people struggle with and it is where you can make a massive breakthrough with your health and fitness. It is about seeing where you are presently and making small changes in your eating habits. It is about replacing one thing for a healthier option. It is about doing the little things daily and on a consistent basis.

Nutrition tips:

  • Drink half your bodyweight (lbs) in ounces of water
  • Aim to eat every 3-4 hours
  • Plan your meals in advance
  • When at the grocery, purchase foods mainly from fruit and veg section.
  • Eat foods closest to it natural source

STEP 3: EXERCISE

Exercise can be done in various forms from going to the gym, outdoor activities, swimming, biking, playing sport to name a few things. It is going to take grit and determination. It is going to take hard work. You WILL have to step out of your comfort zone. You will have to challenge yourself. You will have to push yourself. In the end the rewards are priceless and you will feel on top of the world.

Exercise tips:

  • Workout 3-5 times per week.
  • Incorporate strength training to your routine.
  • Focus on making improvements with each workout.
  • Structure your week by scheduling days and times to workout in your calendar.
  • Commit to doing each workout scheduled.

Following these 3 steps will provide you with greater clarity to achieve your desired outcome. Celebrate the little victories along the way. Stay focused on the task at hand and unleash your true potential to be your ultimate best with your health and fitness.

 

Where do you need more help with these 3 steps? What do you need to do next to cultivate better habits with your health and fitness? You can leave a comment and let me know.