Don’t give up on yourself – small steps can have the biggest impact

 

This is information I think lots of women need to hear…… I work on a lot of mindset issues with my clients. It is as important as the physical training and if you can get your body and mind in the best possible shape you will be much happier and more likely to continue reaching your goals. In early May I launched my very first FitM.U.M 12 week online fitness challenge. It started from talking to my clients who always dread winter weight gain and feeling sluggish and unhealthy. They were actually just expecting that it was going to happen every year and all the hard work that they had put in and the results they had achieved over summer would be undone and so continued the cycle, year in and year out. I started to hear this more and more and realised how common it was. I loved the idea of starting a group/community to help keep people accountable in the lead up to winter. I put the call out to gauge interest and I was blown away with the interest and knew it was something I had to do. That was when my 12 week pre-winter accountability challenge was born. We are now just over half way through this challenge and everyone is doing great and have really encouraged each other to stay on track. The thing I have noticed the most during this challenge is that everyone goes through the same feelings. It is never easy for anyone and at different times we will all experience low motivation and ‘fall off the wagon’. If you are reading this and are currently feeling this way then it is important to know that you are certainly not alone and it does not mean the end of your journey. Perhaps you are not currently feeling this way, which is awesome, but I bet you can think of a time that you have felt this way.

No matter how good your intentions are when you set your goals and begin your health and fitness journey, there will more than likely come a time that you will start to feel a slump in motivation and the initial enthusiasm can seem to wear off and it starts to feel a bit ‘too hard’. This is the time that you need to refocus and remember the reasons why you started. How did you feel before you decided to commit to working on yourself and your health and wellness? What are your goals? What is your motivation? If you are feeling like it is becoming harder to maintain everything, you need to break down your goals again and go back to basics. I tell all of my clients that it is important to choose one main area to focus on and take small steps. Once you feel that you have that area under control, then you choose another area to focus on. You need to crawl before you can run and often things get overwhelming when you try and do too much and the slightest hiccup will get you off track.

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Instead of trying to have the cleanest diet in the world (which can become overwhelming and hard to maintain when life gets stressful and busy) you should choose one main area of your diet that you feel needs some work (eg. reducing processed carbohydrates, cutting out soft drink, decreasing added artificial sugars etc). Stick with that until you feel like you have got it under control and then add a new mini goal. Small goals which you can achieve and continue to maintain. Do not try to change your entire lifestyle in a few weeks because if it gets hard you are more likely to throw in the towel and let go off all of the progress you have already made. Take a deep breath, reassess where you are at and how far you have come and just simply start again.

There is a big difference between a set back and failure!!

➕Slip ups, distractions, busyness, eating the wrong foods, lack of motivation, particularly bad period week, not exercising for a few days, injuries…. They are all just setbacks and are overcome the minute you decide to put your head down and bum up and get going again!! They do not define your long term goal.

✖The only failure is if you decide that your health, fitness & wellbeing was not worth the effort and you quit completely!! 
 You have all come too far to let that happen! Do not give up on yourself……You are capable of more than you know ~ Believe in yourself!

Kel xx

don't fail

you got this

 

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The difference between a positive and negative mindset… and how to change it

Whether you like it or not, you either fall into the positive or negative mindset category. It might not even be something you are that aware of. Your mindset not only determines your entire outlook on life and how you handle situations, but it also impacts heavily on your health and the type of people you attract in your life.

positive life

I work hard on being a positive person but it is easy to get caught up in the “woe is me” negative thought train. Get out of that funk. Your whole life will improve drastically and you will naturally become a much happier person and the knock on effects will be huge.

What helps me to remain positive is to find something to smile about, even in the not-so-great situations. Those that know me, know that I am usually smiling! I stopped letting little things get me down and I take time every single day to be grateful for people and things in my life. The big one I am continuously working on is to stop comparing myself to others. We are all on our own journey and there is absolutely no point in comparing your journey with anyone else’s. It serves no purpose. I think as women this is something wired into us and it is a very unfortunate trait but one that I am working hard to overcome.

Here’s an observation for you…. when I am out running I take notice of the people out and about exercising along the way (it helps keep my mind off the discomfort of running) and it is a true fact that women check each other out as much as men check out women. Is it in judgement, jealousy or comparison OR is it as inspiration and recognition of another strong woman out there working on her herself and her health and fitness. The positive thinker in me would like to believe the latter! I also find that women are far less likely to smile and say Hi to each other when out exercising as men do. Why is that? Do we feel threatened or inadequate? Are we so uncomfortable in our own skin that we can’t smile and show some silent support for one another? I always smile, nod or say Hi to anyone that comes into my path when I’m out exercising… you can call me annoying (I like to think of it as friendly)!

I find when I have a positive attitude and outlook I am not only much happier but I also attract positive energy, positive people and positive outcomes. I have had people say to me in the past “oh you always land on your feet!”, well no I don’t believe that is the case. I always know what I want, I set my mind to something, I truly believe in whatever it is and I am positive of the outcome…. so to me I deserve it and I certainly don’t see it as luck.

Quote - Mahatma Gandhi

Quote – Mahatma Gandhi

I love this quote because it reminds us if we think and live positively, we are likely to enjoy positive results. In other words; what we expect can often come true (positive or negative) and I know which one I’d rather!


The difference between positive & negative mindset

Positive

  • Say “it may be difficult but it is possible”
  • See the gain
  • See possibilities
  • Make it happen
  • Make the most of all situations

Negative

  • Say “it may be possible but it’s too difficult”
  • See the pain
  • See problems
  • Let it happen
  • Let situations get them down

Of the above, which one are you? You can change your mindset. It will take time and lots of conscious effort but it is definitely worth doing. Here are some simple ideas that I implemented to get you started:

  1. Become aware of it, acknowledge it and analyse your thoughts
  2. Avoid negative self talk
  3. Use positive self talk or mirror mantra’s
  4. Surround yourself with positive people
  5. Even in the worst situations take the time to find a positive. Sometimes it will be very hard but even the smallest positive is better than nothing
  6. Keep working on it. It takes time to develop positive attitudes and change behaviours
Quote - Mahatma Gandhi

Quote – Mahatma Gandhi

During our busy days and hectic lives, it can become easy to let negative thoughts sneak into our minds. Be super aware of this happening and focus on turning them into positive thoughts and always look for something to smile about. I try really hard not to spend time dwelling on things because I was finding it was usually things I had no control over anyway and it was consuming me.

Shrug it off, let it go and move on. Don’t let a bad yesterday dictate a bad tomorrow!

I would love to hear anyone else’s story about how they have turned a negative mindset into a positive one or some things you do to stay positive! Please feel free to share over on FitM.U.M’s facebook page

I also post lots of positive, motivational and inspirational things so be sure to follow FitM.U.M on Instagram

Stay Positive FitMummy’s! xx

If I can do it, you can do it. But will you?

An important part of being a good mum & wife is taking care of myself both mentally and physically. It is not selfish, it is important. Along the lines of “happy wife, happy life” I strongly believe “If Mum ain’t happy, ain’t nobody happy”. As mums we put ourselves last all too often, which is the worst thing we can do. This is why I was so motivated to start exercising again. Everyone wants to feel happy with themselves and their lives and I have never been happier.

After having my second baby (with a 7 year age gap) I had forgotten how that post baby belly looked and felt. I was disheartened leaving hospital 5 days post C-Section with a belly that looked as if my Obstetrician had left one in there. Admittedly, a lot of it was swelling from the surgery and I had probably set my expectations too high, but I was still unhappy and no amount of ‘sucking-it-in’ was hiding that post baby belly!

During the 6 weeks post baby when I couldn’t do much, I started planning my ‘come back’ in my head and this is when I felt my motivation starting to build and I was really looking forward to being able to start exercising again. Having the right mindset is always the best way to start, so I was already at that point. *Tick*.

My recovery was much better second time round and I felt so great I started doing a bit too much too soon and suffered some pain and bleeding. Much to my Obs disgust I was vacuuming upstairs and downstairs, picking up after my 7 year old and hubby and walking with the pram. Oops! Just because I was feeling good doesn’t mean I was ready to be doing all of these things yet. I am naturally a very active, busy person who does not do “sitting down” and “resting” very well. I find it really hard and I don’t enjoy doing nothing. So after a good telling off from my post natal nurse and wanting to be a good patient, I waited my 6 weeks to recover and after getting the nod from my Ob I slowly began my reintroduction to exercise and fitness. It was just like riding a bike (pardon the pun) but I was starting with my training wheels on.

Once I started with the fitness part, I found that my eating and nutrition automatically improved too *bonus*. I’ve always been health conscious but I was beginning to enjoy way too many indulgences (read: creamy hot cocoas and Kit Kats among other naughty temptations). In a way, I was comfort eating, if I couldn’t exercise yet then why not enjoy eating as much as I wanted of all of these yummy foods?! This is a bad mindset to be in and my poor eating had become an extremely bad habit. The more junk food you eat, the more you crave. I couldn’t just have a cup of tea, I had to have 3 biscuits with it…. that kind of thing. But like everything these bad habits can be changed, it’s mind over matter. I needed to find my willpower and get back on track. In my next blog post I will go through a few of the eating/nutrition challenges I faced both during and after my pregnancy. Let’s just say it hasn’t been smooth sailing…..but it has taught me how to be dedicated and strong willed.

As I said in my first blog post, motivation is a very personal thing and comes in many forms, different people are motivated by different things. When you find your purpose and motivation, it makes it a lot easier to succeed. What motivates you? If you need a bit of extra motivation come join me on Facebook, Instagram & Twitter (links in my about me).

motivation blog quote