I often hear clients and potential clients share with me how they want to change their weight, their eating habits or their level of physical activity. They want to be fitter and eat healthier but struggle to keep motivation. They know what they should do, but fail to find a way to make it work for their busy lifestyle. They know the How but have you ever considered Why? Why do you want to change your lifestyle? One of our lovely clients who has been through our 12 Week Challenge twice before shared this story with me about why she wants to change. It really hit me how important it is to understand your reason for wanting change and when you discover this, you will maintain your focus on how you will achieve it. “On 1st February I start my third 12 Week Challenge with Evolution Health Services. I am looking forward to joining in the group of people ready to take on the challenge this time round. My journey through the first two challenges has been an interesting one.Through the first challenge I achieved so much. I was so proud of myself, and my confidence peaked. Then the second challenge started, and it was like I was just going through the motions. I was not motivated, I missed sessions, and I ate whatever I wanted. Looking back at it now, I know why this happened. I was not connected to my WHY. That’s why I love the new goal setting sheet Melissa has designed for this 12 week challenge. The first question is what is your Why. My Why is deeply personal. I have Polycystic ovary syndrome (PCOS) – which causes my ovaries to produce more than enough testosterone in my body, and this means I often have cysts growing on my ovaries. The condition is so much more than that with a range of side effects. It causes me to have acne even in my thirties, unwanted hair, trouble losing weight, and potential infertility. Hence my WHY is to be fit, strong, and fertile so I can conceive children one day. I also hope one day I can be a role model to my children, but for the moment hope I can inspire others around me. The Outdoor Training is my favourite part of the 12 Week Challenge, and I love that the kids of others get involved. It gives me hope that I can achieve my goal of being a mother, and being a role model for them one day. The kids inspire me in more ways than one, often they are little trainers themselves, especially with JJ yelling ‘jump’ when I do squat jumps. I can’t wait to start this 12 Week Challenge. I have my goals sheet completed and pinned on my board where I can see it every day. I hope to achieve a few small goals during the challenge including running consistency for 2kms. Let’s do this!” Amy Woodley. Amy’s story really pulls at my heart strings as a mother. I know that it’s not something that comes easily for everyone and if there is a way I can make a difference to her life and help her fulfil a dream bigger than losing weight, I will do everything I can think of to help. I would ask you to dig deep and think about Why you want to make a change to your lifestyle. Think about how your current lifestyle is holding you back from what you want in life. When you hit that pain point, you discover what is important and there you have your Why. Is it for the kids? Is it so your hubby can’t keep his hands off you? Is it so you feel confident to speak to new people or make new friends. Whatever it may be, remember your Why whenever you plan to give up. Your Why becomes a greater motivator than any motivational quote we can post on Facebook. Once you have your Why, we can help you with the How. Our 12 Week Healthy Lifestyle Challenge is about educating you to make positive changes to create a healthy lifestyle that suits you and your family. It’s not a quick fix and we will not do the work for you but you have two Personal Trainers here ready to help any time you need it. Contact us Today to get started on creating your own Healthy Lifestyle.
This week it all begins again – Wimp 2 Warrior. You may remember hearing of this before as my sister Manda participated last season. Read her story here. Well now it is my awesome husband Tristan who has joined the Wimp 2 Warrior Family. It is a 6 month commitment and involves driving from Campbelltown to Brookvale 4-5 days per week but he is motivated to see it through. This year Tristan celebrated his 40th Birthday. He won’t mind me sharing this as he doesn’t care about his age and people usually tell him he doesn’t look 40. Well Tristan realised that it was time to get serious about his own training and do it now before he gets too much older. He wants to make sure he stays fit and healthy to be able to run around after our son. He also wants to be a great role model for Blake and other parents like us Tristan has always loved Martial Arts and was very jealous of Manda being about to train in Mixed Martial Arts (MMA). As a Personal Trainer you get to learn the basics of fitness based in a gym. It takes further studies, experience and your own passion to develop your specific area of expertise. Tristan would love to take his experience through this program as well as his past experience with Martial Arts to bring MMA training to the Evolution business and to Campbelltown. The program involves hardcore training from general conditioning, strength training, technique and will end in fight camp. This is where things get serious. He will have the opportunity at the end of the season to get in the ring and fight. There is one anxious wife here not looking forward to Fight Night. I’m sure he will do us proud. It’s going to be a tough road ahead for Tristan and our family but sacrifice and hard work now will result in another awesome element of training we can bring you in the future. Keep watching our Facebook Page and Blog to see how he progresses over the next 22 weeks.
Have you got a Fitbit or anotheractivity tracker?I purchased a Fitbit Charge HR for my birthday in February and have been wearing it almost every day since. I have the Android App that syncs all the data back to my phone and sends me notifications of my progress. So I thought I would share my 5 lessons from my fitbit. 1. I Don’t Sleep Well The Fitbit tracks my sleep based on how much I move around at night. I was very surprised to see that I was not even getting close to 8 hours sleep, especially when I went to bed 10 hours before I set my alarm. Some nights I really didn’t get to bed in time but due to my restless sleeping, it didn’t count towards sleep. I saw nights where I was restless 25 times. I would barely get 1 hour of settled sleep. The app has a new setting where you can determine a sleep goal every night. I am still struggling to get those stars when I reach my goal. 2. Cleaning and Moving House is a great workout. The day this screenshot was taken I ran our 9:30am Outdoor Group Training Session then went straight to our old house to clean up. We spent all day there packing, moving and cleaning. It was a two storey house so I managed to climb the stairs 26 times apparently. I burned an additional 700 calories above my daily goal. I was exhausted after the day but look how effective cleaning is as a workout. So next time you avoid the housework, think of it as an awesome workout. Squat with the washing basket, lunge while sweeping, tackle those stairs as many times as you can. 3. I Can Be Very Competitive So the app also has a function where you can link up with your friends to join work week, weekend or daily challenges. They involve getting the most steps over one of the above timeframes. I soon noticed that I didn’t want to lose. I thought I was so busy all of the time I must be doing more steps than everyone. I would see my sister’s steps climbing up all day and I would get a bit obsessed. I wondered how she managed to get so many steps and joked that she must be sitting on the lounge pumping her arm up and down. I have taken myself out of these challenges or avoided constantly monitoring progress or it could have become very obsessive behaviour. 4. Boxing really gets my steps up It’s probably cheating in a sense that boxing isn’t “steps” but you are still moving. During a boxing session we can get thousands of steps up between the running and punching. 5. Massage doesn’t get my steps up I spend my other hours of the day after our Group Training or Personal Training Sessions in my massage clinic. I can spend up to 5 or 6 hours on my feet with my Remedial Massage clients but my fitbit doesn’t really give me many steps for all my hard work. Luckily I go to training most nights to get those steps up. Has there been any surprising things you discovered from using your activity tracker? We would love to hear them. If you would like to join in our group for weekly challenges or get your steps up with Boxing, Contact Us Now.
12 weeks ago while browsing Facebook, I came across a post saying that it wasn’t too late to sign up for the Evolution Health Services 12 Week Challenge, which started the next day.
I enquired about the pricing & the timetable to see if it was something I could do.
All of the excuses that I had been using to justify not working out were suddenly addressed. I didn’t need a babysitter; I could bring my kids to the group fitness sessions. The sessions were held at a park less than 5 minutes away from me, and the price was very reasonable. It didn’t matter how unfit I was, the sessions were tailored to suit all fitness levels. And I liked the idea that it was a short term commitment – 12 weeks seemed achievable to me.
At the time I wasnt sure if it was a moment of weakness or strength, but on a whim and without thinking about it too much, I signed up.
I was hoping to improve my fitness so that I could keep up with my 2 young kids & lose some weight.
The 12 weeks flew by. Some weeks I attended 5 sessions, some I only managed to get to 1. During the 12 weeks there were periods were my family were sick (multiple times), I suffered from pneumonia, we had a short holiday and all the usual life interruptions threatened to get in the way of my goals.
I didn’t count calories or have meal replacement shakes or anything like that – with Mel & Tristan’s help I made small changes along the way and focused on eating a healthy balanced diet. And by balanced I mean I still had the occasional biscuit, slice of pizza or glass of wine.
I enjoyed the sessions. During the first 2 weeks there were times when I was struggling for breath, feeling awkward trying to get the technique right while fending off my kids who were whining for a muesli bar. I wondered whether I’d get to the end of the 12 weeks. But it got better.
I really like Mel & Tristan’s approach – they dont run a boot camp; they treat us all like adults and respect that we all have very different fitness levels and physical capabilities.
So 12 weeks on I have lost 11 kilos and 46 centimetres. I feel great. I am not about to run any marathons but I am the fittest I have ever been. For the first time in my life, I did push ups on my toes! I can run (short distances)! My body is doing things I never imagined it would do. I am proud and to be honest, surprised by what I have achieved.
I am so glad that I made the choice 12 weeks ago to give it a go. The change I have experienced is awesome. I cant wait to see what I will achieve in the next 12 weeks. To Sign Up to the next 12 Week Healthy Lifestyle Challenge, head to www.ehsfitness.com.au for further details and to Register.
With Outdoor Fitness being so popular, we hear many people raise concerns with coming to a bootcamp. They are worried about being yelled at, made to work too hard for their fitness level or flipping tyres. It made me think about those who have not yet joined us.Are you scared of bootcamp? We hear many people refer to our Outdoor Group Training as Bootcamp. While we don’t see outselves as a Bootcamp, we understand that this is a much easier way of referring to what we do. Bootcamps became very popular with the military style of training where a buff trainer in camo would take the group outdoors and make them work as hard as army recruits. You got the image of crawling across the ground, getting dirty, sweaty and generally working hard. We like to think we are different. While we may do some of the same exercises you see The Commando rocking out, we want you to succeed so we will work with you to get the best results. So what are you afraid of? Injuries I have also heard stories of clients afraid to train in these groups as they sustained an injury at a bootcamp. While injuries can occur with any type of exercise, it is important for us to make sure you complete your exercises safely. We ensure correct technique in all that we do. We will regress to an easier version of an exercise until you are strong enough if needed. Flipping tyres Well we think flipping tyres is a great way to show your strength, work together as a team and get a bit dirty, but we won’t have any tyres for you to flip. Campbelltown Council has a draft policy in council at the moment which actually prohibits this in their parks so we may have to wait until we have our own facility to give this a go. It’s really not a scary activity. We will show you the correct technique and never ask you to do it if you are not ready. Being yelled at While we like to motivate our members, we won’t yell at you. We know you are all adults and we want to treat you with that respect. We give you the workout to do and if you don’t want to do it, then that’s your choice. We want you to give everything a go and try your best but in the end we won’t force you or demean you to get you working hard. We will give you positive encouragement throughout the session and inspire you to push yourself to the next level. Not fit enough Are you worried you aren’t fit enough? There is no need, we all have to get started to be able to improve. Many of our clients are beginners who start out not being able to do basic movements like squats and pushups. We will start you off with an easy version. As you get stronger, we show you how to keep improving. Tristan and I have never been in the military and we started out in the same place as you. While we have been active growing up, we became adults who went through a stage of being less active. We have taken our time to get fitter and stronger to be able to do what we can these days. We are always working harder to achieve something more and want to help others to do the same. We would love you to trial a session for free to see if you like how we work. If you want to experience our Group Training, Contact Us now to come along to our next session.
Put on my engagement ring Found the photo of my wedding dress Had a cry Ate ice cream