Principle 1 - Feeling Alone?
Losing weight for anyone can often be a frustrating time, particularly when it’s a lot of weight.
The reasons vary as much as the individuals themselves, but for whatever the reason there is always help at hand. There are many support groups and meetings that you can be a part of. Different health and fitness sites also have forums for those people who cannot get to a meeting in their area. You can join a chat room on the internet and share your problems with others who may be suffering from the same type of problems you are.
Check out John's Forum at FitReach where you can interact with others and discuss issues about all sorts of topics to do with weight management and losing weight. You can even create a log in id and track your weight, post a blog, create your own diet and exercise program so that you are in total control! How cool is that?
FitReachForum
By having friends who are like minded, you have the support of a caring team environment and the beauty of this is that you can spur each other on when times are tough, keep each other motivated and encourage and inspire and help each other along the way. Meeting new friends can be a challenge to some and by joining a group that are trying to lose weight; you have one common goal to focus on. You are more likely to reach your goal when you have a friend or when you are in part of a group that has the same goals in mind.
So come on, ‘buddy-up’ and get moving!!
Principle 2. Do you Keep a Food and Exercise Diary ?
Are you the type of person that doesn’t keep track of what you eat or how much exercise you do? Well you are not alone, but it could mean all the difference in losing weight and keeping it off.
By keeping track of just how much we consume from day to day is the answer to success!! Then there is the energy in equals = energy out equation. Recording your food intake in the form of not only the caloric consumption but of how, when and where you eat is also very important. Often when you take particular note to certain situations and how you are feeling at that given moment, might help shed some light on the type of eater you really are, for example during stressful periods of our lives you might eat a whole tub of ice cream or a couple of chocolate bars.
Knowing what has triggered to your emotional responses can be alarming but educational. You are then ale to address the challenging areas that need work on and make adjustments accordingly. Exercise is equally important. Cardio burns calories but it needs to be balance with strength training and flexibility for truly awesome results! We know you can do it!!
Principle 3. Are you happy with your body image?
Do you have a positive body image? Are you confident about the way your body looks, particularly when naked?
The mind is a very powerful tool indeed and if you have positive thoughts and use these daily you can actually speed up the process and raise your body confidence quicker. By stripping off particularly in the morning you can weigh and measure yourself first thing.
Be careful not to compare yourself to others though, otherwise you will end up with no body confidence. Men in particular are attracted to women who have a positive body image from the start – after all confidence is sexually appealing. Guys will love you for who you are and not be focusing on your flaws.
By seeing yourself naked and making peace with your inner critic, you can start to look at your body objectively. Check yourself out from front, back and side, work out in your own mind what areas you need to address and it will keep you on track. For many this is a bit of a shock tactic but it does work…so when you are at a party and your girlfriend hands you another piece cake, simply smile, remember your goal and say ‘no thanks’ politely. It’s that simple!
Principle 4: Who is your body idol?
Having something in writing, a photo of yourself or even an image of someone you would like to be (make sure they are similar body type though) and sticking it somewhere you see everyday can help to keep you motivated. You can either place this information in the bathroom or a great place is on the fridge door. We recommend this because after all, it’s the fridge that you will be going to and this, the storage house if you like, of your nutrition. Also having something in writing makes you more likely to stick to it. It’s reminding you each and every day that this is what path you are on, and this is what your goal will be. Use this strategy as your motivational and inspirational tool to success. You will be less likely to stray from your plan if you have constant reminders. When you reach one goal, mark it off your list and go straight on to the next one. You will be more motivated when you can actually see just how much you have accomplished!! – You’re doing a great job, so keep it up!!
Principle 5: Are you rewarding yourself (hopefully not with Food and Drink)?
“I have lost 1 kg this week so I am going to have a slice of cheese cake – I deserve it!” – has this happened to you? Well, the answer is yes and no. You do deserve to have a treat but not something you eat. Many of us have the attitude that if we have something little now it will be ok, however, chances are, it won’t be – a little something often only increases the risks of trying more later – then before you know it you are right off the track entirely!. It’s important to get out of the mind set of rewarding yourself with food. Try something different, like getting your hair or nails done or a massage and facial at your local beautician, perhaps a new dress in a colour or style you always wanted to wear but were too afraid to or a new pair of shoes, invite a friend out to see a band, or go to a museum, art gallery, or spend the day at the beach; and soon you will discover that the “cheesecake” is a thing of the past!
Principle 6: Are you using your visulisation techniques and keeping goals in mind?
Buy that size 10 pair of levis or that clingy low cut dress, that you really really want. There is a lot be said about the power of positive projection, think slim. Visualise, think positive, believe and become - a simple motivational strategy that does work!!
Will yourself to be slimmer by using the power of the mind and the body will follow. Buy those pair of jeans or that dress or mini skirt right now and keep them in your wardrobe. Every now and then try them on to see how you are going, this more than anything will help you keep on track. The simple reason is that it is a highly motivational tip and as a tangible tool, once you start fitting into the item a little better each time you try it on, it will make you stay on track. Just think - when you put them on and they fit perfectly – how happy you will feel about yourself, your body and your accomplishments! We know you can do it!
Monday, March 30, 2009
Privacy Policy and Disclaimer
PRIVACY POLICY STATEMENT
At Inspired Fitness NSW, I am committed to protecting the privacy of my clients and the users of "inspiredfitnessnsw.net" or any website owned, operated, licensed or controlled by me ("Sites"). This Privacy Policy Statement sets out my policy on the gathering and use of information on my Site.
Please note that although there may be links from my Sites to other websites, this Privacy Policy applies only to my Sites and not to websites of other companies or organisations to which my Sites are linked. Inspired Fitness NSW does not control or endorse the content of third party websites or otherwise accept responsibility for the content or privacy policies of those sites.
Although registration is generally not required to access my Sites, you may be asked to provide me with personal information or register (i.e.: FitnessGenerator.com) when you visit certain sections of my Sites or participate in certain events sponsored by me.
I may modify this privacy policy at any time. If I alter my privacy policy, any changes will be posted on this web page so that you are always informed of the information I collect about you, how I use it and the circumstances under which I may disclose it. Please check back from time to time to ensure you are aware of my current privacy policy.
DISCLAIMER
My Sites may contain information relating to various medical, health and fitness conditions and their treatment. This is for informational purposes only and is not meant to be a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing a medical, health or fitness condition or disease. You should always consult your own physician and medical advisors.
Although Inspired Fitness NSW may from time to time monitor or review the Content posted on my Sites, Inspired Fitness NSW is under no obligation to do so and assumes no responsibility or liability arising from the Content contained in my Sites, or for any error, defamation, libel, slander, omission, falsehood, obscenity, pornography, profanity, danger or inaccuracy contained in any information within its Sites.
Inspired Fitness NSW provides the contents of its Sites for informational purposes and for general interest and entertainment only. The materials and related graphics published on the Sites or accessed via the Sites could include technical inaccuracies or typographical errors. By using the Sites, you agree not to rely on any of the information contained herein.
THE INFORMATION ON THESE SITES IS PROVIDED "AS IS" AND INSPIRED FITNESS NSW MAKES NO REPRESENTATIONS OR WARRANTY THAT THE INFORMATION CONTAINED ON THESE SITES WILL BE TIMELY OR ERROR-FREE. INSPIRED FITNESS NSW AND/OR ITS RESPECTIVE SUPPLIERS MAKE NO REPRESENTATIONS OR WARRANTY ABOUT THE SUITABILITY OF THE INFORMATION CONTAINED IN THE MATERIALS AND RELATED GRAPHICS PUBLISHED, OR ANY PRODUCTS OR SERVICES OFFERED OR REFERRED TO, ON THESE SITES FOR ANY PURPOSE, INCLUDING WITHOUT LIMITATION, ANY MEDICAL, MEDICAL TESTING, HEALTH OR FITNESS PURPOSE. ALL SUCH MATERIALS, RELATED GRAPHICS, PRODUCTS OR SERVICES ARE PROVIDED "AS IS" AND WITHOUT WARRANTY OF ANY KIND.
INSPIRED FITNESS NSW AND/OR ITS RESPECTIVE SUPPLIERS DISCLAIM ALL WARRANTIES AND CONDITIONS WITH REGARD TO SUCH INFORMATION, PRODUCTS AND SERVICES, INCLUDING ALL IMPLIED WARRANTIES AND CONDITIONS OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE, TITLE AND NON-INFRINGEMENT. IN NO EVENT SHALL INSPIRED FITNESS NSW BE LIABLE FOR ANY SPECIAL, DIRECT, INDIRECT OR CONSEQUENTIAL DAMAGES OR ANY OTHER DAMAGES WHATSOEVER, WHETHER IN AN ACTION IN CONTRACT, TORT OR OTHER ACTION, ARISING OUT OF OR IN CONNECTION WITH THE INFORMATION, MATERIALS, PRODUCTS, OR PROVISION OF OR FAILURE TO PROVIDE SERVICES AVAILABLE ON THESE SITES.
At Inspired Fitness NSW, I am committed to protecting the privacy of my clients and the users of "inspiredfitnessnsw.net" or any website owned, operated, licensed or controlled by me ("Sites"). This Privacy Policy Statement sets out my policy on the gathering and use of information on my Site.
Please note that although there may be links from my Sites to other websites, this Privacy Policy applies only to my Sites and not to websites of other companies or organisations to which my Sites are linked. Inspired Fitness NSW does not control or endorse the content of third party websites or otherwise accept responsibility for the content or privacy policies of those sites.
Although registration is generally not required to access my Sites, you may be asked to provide me with personal information or register (i.e.: FitnessGenerator.com) when you visit certain sections of my Sites or participate in certain events sponsored by me.
I may modify this privacy policy at any time. If I alter my privacy policy, any changes will be posted on this web page so that you are always informed of the information I collect about you, how I use it and the circumstances under which I may disclose it. Please check back from time to time to ensure you are aware of my current privacy policy.
DISCLAIMER
My Sites may contain information relating to various medical, health and fitness conditions and their treatment. This is for informational purposes only and is not meant to be a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing a medical, health or fitness condition or disease. You should always consult your own physician and medical advisors.
Although Inspired Fitness NSW may from time to time monitor or review the Content posted on my Sites, Inspired Fitness NSW is under no obligation to do so and assumes no responsibility or liability arising from the Content contained in my Sites, or for any error, defamation, libel, slander, omission, falsehood, obscenity, pornography, profanity, danger or inaccuracy contained in any information within its Sites.
Inspired Fitness NSW provides the contents of its Sites for informational purposes and for general interest and entertainment only. The materials and related graphics published on the Sites or accessed via the Sites could include technical inaccuracies or typographical errors. By using the Sites, you agree not to rely on any of the information contained herein.
THE INFORMATION ON THESE SITES IS PROVIDED "AS IS" AND INSPIRED FITNESS NSW MAKES NO REPRESENTATIONS OR WARRANTY THAT THE INFORMATION CONTAINED ON THESE SITES WILL BE TIMELY OR ERROR-FREE. INSPIRED FITNESS NSW AND/OR ITS RESPECTIVE SUPPLIERS MAKE NO REPRESENTATIONS OR WARRANTY ABOUT THE SUITABILITY OF THE INFORMATION CONTAINED IN THE MATERIALS AND RELATED GRAPHICS PUBLISHED, OR ANY PRODUCTS OR SERVICES OFFERED OR REFERRED TO, ON THESE SITES FOR ANY PURPOSE, INCLUDING WITHOUT LIMITATION, ANY MEDICAL, MEDICAL TESTING, HEALTH OR FITNESS PURPOSE. ALL SUCH MATERIALS, RELATED GRAPHICS, PRODUCTS OR SERVICES ARE PROVIDED "AS IS" AND WITHOUT WARRANTY OF ANY KIND.
INSPIRED FITNESS NSW AND/OR ITS RESPECTIVE SUPPLIERS DISCLAIM ALL WARRANTIES AND CONDITIONS WITH REGARD TO SUCH INFORMATION, PRODUCTS AND SERVICES, INCLUDING ALL IMPLIED WARRANTIES AND CONDITIONS OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE, TITLE AND NON-INFRINGEMENT. IN NO EVENT SHALL INSPIRED FITNESS NSW BE LIABLE FOR ANY SPECIAL, DIRECT, INDIRECT OR CONSEQUENTIAL DAMAGES OR ANY OTHER DAMAGES WHATSOEVER, WHETHER IN AN ACTION IN CONTRACT, TORT OR OTHER ACTION, ARISING OUT OF OR IN CONNECTION WITH THE INFORMATION, MATERIALS, PRODUCTS, OR PROVISION OF OR FAILURE TO PROVIDE SERVICES AVAILABLE ON THESE SITES.
Sunday, March 15, 2009
The 'You" Plan 2009
On the outside –
Skin: This is the largest cleansing organ of the body, besides the liver, so let's start here. Exfoliation or dry skin brushing is a good way to start your morning. This simple act increases blood flow to the surface of your skin, removes dead ones and allows new ones to take their place, making you glow with health. You can do this 1 to 2 times per week.
On the inside –
Water! Great for cleansing the body and flushing out toxins. Try to drink at least 2 to 3 liters daily. Water actually helps with brain function, exercise performance and is vital to help the kidneys and liver do their neat trick in eliminating waste products from your system. Water also helps you look younger by filling/softening wrinkles!
Hot Water: A cup of hot water mixed with a little lemon juice can act as a natural liver tonic if you feel that you must take something. This actually stimulates the production of bile and aids in bowel function but its only an optional extra and by no means a must recommendation.
Indulge yourself at meal times with ONLY 'real' food. This means nothing processed! Ice-cream, chips, artificial sweeteners, lollies, chocolate, cakes, biscuits, slices and anything pre-packaged and/or highly processed/refined items are not actually considered 'real' food. So it is important if you do want to get back on track choose fresh groceries wisely.
Eating and drinking green is a great way to enhance well-being. Green tea and wheatgrass and mixes of vegetable juices such as celery, carrot and ginger are good choices for beverages, you can have other herbal teas as well. By eating some super greens, such as broccoli (a fibrous carbohydrate) you will feel fuller for longer and have more energy! Opt for fresh and frozen but not canned veggies and fruit. Fresh and frozens are full of powerful antioxidants, phytonutrients, vitamins and minerals to keep skin healthy and boost the immune system. Aim at eating 3 pieces of fruit (not dried or semi dried, as these are too high in sugar) and at least three cups of vegetables per day. Salads are also a great idea for summer. (Tip: if you are trying to lose weight restrict your fruit to only 2 pieces per day and have with your breakfast or 30 minutes before/after a workout, this will aid the body in recovery and not be stored as fat.
Eat lean protein sources such as chicken, turkey, beef, pork, tofu, tuna, salmon swordfish and even lobster, (rich in Omega-3). Protein can come from dairy sources as well as eggs too!
Fill up with whole grains and legumes – i.e. breads and cereals, including the humble oats, and brown and black rice, lentils, beans (no refried beans, please!) Practice portion control! (Handy tip for cooking with rice for 1 person: 3 tablespoons dry weight = 75g cooked.) Again, if you are trying to lose weight limit your ‘starchy’ carbohydrates to 1 or 2 days per week. For more information on specialised meal plans contact me directly.
Avoiding alcohol and caffeine i.e. that cup of coffee in the morning (mmm....nice) is also a key component to cleaning the internals. (NB. You only need to forsake your caffeine fix for the duration cleansing. After, you can go back to your coffee and enjoy but in m o d e r a t i o n.
Snacking is a good thing, providing you choose wisely. Good choices include nuts such as almonds, walnuts or pistachios and limit yourself to only a handful, despite the high protein content they are also high in fat and calories too!, low fat yogurt, fruit - 1 piece or cut up raw veggies such as carrot and celery are among a few of many excellent choices for snacking. Timing of meals is important particularly when you are cleansing and to avoid a slump in blood sugar levels which can make you feel very sleepy or crave the 'off limit' kind of carbs you really want. Aim for 3 mains plus 3 snacks per day spaced every 3-4 hours apart and do not go to bed at least for 2 hours after eating your last meal. You will sleep better and chances are it won't be stored as body fat!
Thursday, February 26, 2009
Are you a 10/10?
How many times have you admired someone who is slimmer than you are? How many times have you thought to yourself, ‘How am I different from everyone else? Why can’t I look like her? Or why can’t I have a great body like him?
Well, my friends the simple truth is that you can look just like that, if you want. But wishing or envying wont make it happen on its own though, admittedly this is the very first step. If you have thought about it and wondered about it, is it not time now to actually start to DO something about it as well?
While you may not have the genetic blueprint, if you like, to be the same as Angelina Jolie or a Kate Moss look alike or have the build and muscle tone of Arnold Schwarzenegger, each and every one of us does have the ability to be the best that we can be. This is what we all deserve.
Let’s take a look now at how to get the body of our dreams, but firstly there are 10 most important pathways to help us go about getting that body – and they are habits. Habits are important to establish success, not just for now but for the rest of your life!
By slowly introducing one habit at a time into your daily life you will soon have that body of your dreams but only if you establish habits.
Habit Number 1
- Have a positive mental outlook on life. For every negative thought you have about yourself try to re-invent your mental outlook by coming up with 3 positive ones instead. By doing this you will be creating a positive inner environment for you to grow and become. Say to yourself “I am so glad that I have a body that works” “I am a great person” “I am confident and I am strong” “I have a nice smile”, “I am tall and slim and people like me” etc. Establishing positive self talk sets the foundations for the next change. A truly positive change!
Habit Number 2
– Success is a life long commitment. By realising that there is no magic wand to zap up a body we desire, that there are no quick fixes or that by simply paying for a gym membership and not using it, you will automatically be healthy, lean, fit and strong in mind and body – no, true success comes from ‘doing’ as well as ‘thinking’. Then and only then will you be on your way down the victory path. Success comes from living fitness and this means that you have to be consistent and persistent with your exercise and nutrition, not just in the short term but for the rest of your life. Establish this habit and you will reap big rewards and you can start doing this today.
Habit Number 3
– Set your goals and stick with it. Whether it be fitting into your new bikini or looking your absolute best on your wedding day or to be as fit as possible for a sporting event or even to face surgery, having realistic goals to reach is vital. A good strategy to help is by writing down the top 3 goals you wish to achieve and the time frame in which to achieve them. Remind yourself mentally each and every time you start exercising or when you find your focus is waning. You will get there, just don’t give up hope.
Habit number 4
- Have you ever heard the saying ‘failing to plan is planning to fail’? Here is a tip - By sitting down and planning and shopping for what you need nutritionally each week will lead to preparing simple easy healthy meals and snacks and is a sure fire plan to success. Working out what you are going to eat and when is important because this means that you wont be wanting to just go for something that is fast food or of little or no nutritional value at all. If you are in doubt about what to eat, ask me about my menu plans for weight loss and you will soon be picking up on a great habit.
Habit number 5
- There is much to be said about getting your beauty sleep. How do you wake in the morning? Do you constantly hit the snooze button and roll over and go back to sleep? Getting enough sleep is very very important but did you know that a sign of being fit and healthy is that you will wake up fresh and revitalized and have a good appetite for breakfast? Fit people have made sleeping a habit to success. Not only can lack of sleep attribute to overweight and obesity issues in some people, it can also wreck your lifestyle by interrupting physiological, and psychological patterns. If you are fit chances are you will fall asleep easier and may require less sleep then people who are not fit. After all sleep is the time when our bodies repair, are reenergized and restore themselves so that you are ready for another day.
Habit number 6
- By preparing your gym gear and packing your bag the night before you will not only save yourself time but you will be setting a habit for making your exercise time a very valuable part your daily schedule. Make your time at the gym your ‘ME’ time. Schedule in this ‘me’ time just like any other appointments in your calendar. Be a little selfish!
Habit Number 7
- Regular daily physical activity and exercise or even some structured exercise coupled with healthy dietary habits will definitely be assisting in over all health and well being. But more importantly will help you in maintaining a healthy weight and keeping it off once you have lost it.
Habit Number 8
– Being committed to a fitness program can be difficult. However, chances are you are far more likely to have it ‘dialed’ into your brain if you exercise in the morning and you will have a better chance of sticking with your fitness program. By establishing this habit you will be setting yourself up for entire day and you will be able to make all the right choices for your body and have a positive mental outlook on decision making at work, school or in fact anywhere!
Habit Number 9
– Bounce back from minor setbacks. Building resilience to life’s little obstacles, like having a piece of cake whilst dieting or missing a workout due to other commitments is not the end of the world as long as do not make a bad habit out of the setbacks. Acknowledge them and move on.
Habit Number 10
– “Rome was not built in a day” Take one step at a time and establish these habits over a 6 month period or a little longer if you need and you will be set for life!! Everyone is different and so too are the degrees of the habits. Set your habits to suit you and by taking it a little at a time that body you desire will be soon be yours.
Well, my friends the simple truth is that you can look just like that, if you want. But wishing or envying wont make it happen on its own though, admittedly this is the very first step. If you have thought about it and wondered about it, is it not time now to actually start to DO something about it as well?
While you may not have the genetic blueprint, if you like, to be the same as Angelina Jolie or a Kate Moss look alike or have the build and muscle tone of Arnold Schwarzenegger, each and every one of us does have the ability to be the best that we can be. This is what we all deserve.
Let’s take a look now at how to get the body of our dreams, but firstly there are 10 most important pathways to help us go about getting that body – and they are habits. Habits are important to establish success, not just for now but for the rest of your life!
By slowly introducing one habit at a time into your daily life you will soon have that body of your dreams but only if you establish habits.
Habit Number 1
- Have a positive mental outlook on life. For every negative thought you have about yourself try to re-invent your mental outlook by coming up with 3 positive ones instead. By doing this you will be creating a positive inner environment for you to grow and become. Say to yourself “I am so glad that I have a body that works” “I am a great person” “I am confident and I am strong” “I have a nice smile”, “I am tall and slim and people like me” etc. Establishing positive self talk sets the foundations for the next change. A truly positive change!
Habit Number 2
– Success is a life long commitment. By realising that there is no magic wand to zap up a body we desire, that there are no quick fixes or that by simply paying for a gym membership and not using it, you will automatically be healthy, lean, fit and strong in mind and body – no, true success comes from ‘doing’ as well as ‘thinking’. Then and only then will you be on your way down the victory path. Success comes from living fitness and this means that you have to be consistent and persistent with your exercise and nutrition, not just in the short term but for the rest of your life. Establish this habit and you will reap big rewards and you can start doing this today.
Habit Number 3
– Set your goals and stick with it. Whether it be fitting into your new bikini or looking your absolute best on your wedding day or to be as fit as possible for a sporting event or even to face surgery, having realistic goals to reach is vital. A good strategy to help is by writing down the top 3 goals you wish to achieve and the time frame in which to achieve them. Remind yourself mentally each and every time you start exercising or when you find your focus is waning. You will get there, just don’t give up hope.
Habit number 4
- Have you ever heard the saying ‘failing to plan is planning to fail’? Here is a tip - By sitting down and planning and shopping for what you need nutritionally each week will lead to preparing simple easy healthy meals and snacks and is a sure fire plan to success. Working out what you are going to eat and when is important because this means that you wont be wanting to just go for something that is fast food or of little or no nutritional value at all. If you are in doubt about what to eat, ask me about my menu plans for weight loss and you will soon be picking up on a great habit.
Habit number 5
- There is much to be said about getting your beauty sleep. How do you wake in the morning? Do you constantly hit the snooze button and roll over and go back to sleep? Getting enough sleep is very very important but did you know that a sign of being fit and healthy is that you will wake up fresh and revitalized and have a good appetite for breakfast? Fit people have made sleeping a habit to success. Not only can lack of sleep attribute to overweight and obesity issues in some people, it can also wreck your lifestyle by interrupting physiological, and psychological patterns. If you are fit chances are you will fall asleep easier and may require less sleep then people who are not fit. After all sleep is the time when our bodies repair, are reenergized and restore themselves so that you are ready for another day.
Habit number 6
- By preparing your gym gear and packing your bag the night before you will not only save yourself time but you will be setting a habit for making your exercise time a very valuable part your daily schedule. Make your time at the gym your ‘ME’ time. Schedule in this ‘me’ time just like any other appointments in your calendar. Be a little selfish!
Habit Number 7
- Regular daily physical activity and exercise or even some structured exercise coupled with healthy dietary habits will definitely be assisting in over all health and well being. But more importantly will help you in maintaining a healthy weight and keeping it off once you have lost it.
Habit Number 8
– Being committed to a fitness program can be difficult. However, chances are you are far more likely to have it ‘dialed’ into your brain if you exercise in the morning and you will have a better chance of sticking with your fitness program. By establishing this habit you will be setting yourself up for entire day and you will be able to make all the right choices for your body and have a positive mental outlook on decision making at work, school or in fact anywhere!
Habit Number 9
– Bounce back from minor setbacks. Building resilience to life’s little obstacles, like having a piece of cake whilst dieting or missing a workout due to other commitments is not the end of the world as long as do not make a bad habit out of the setbacks. Acknowledge them and move on.
Habit Number 10
– “Rome was not built in a day” Take one step at a time and establish these habits over a 6 month period or a little longer if you need and you will be set for life!! Everyone is different and so too are the degrees of the habits. Set your habits to suit you and by taking it a little at a time that body you desire will be soon be yours.
Wednesday, January 21, 2009
What Inspires You?
On the 11 January 2002, at the age of 35, I suffered a stroke. In that moment, my life changed forever.
Before this day my life was very busy. Working for the NSW Government as an Executive Support Officer, I felt then my life was perfect!
I would often sacrifice my own personal time (including weekends, if required) in order to meet deadlines, the nature of which became highly regarded by the senior officers I worked for. It was often stressful and many late nights were spent perfecting documents for use the next day.
Back then I would prefer to relinquish precious time with family and friends to simply get the job done. My work ethics were extremely strong and the sense of loyalty to my superiors and the Department in general, even stronger. I was well respected and treated as a valued team member, often setting the precedence for providing exceptional secretarial and administrative services.
My nutrition and general health, on the other hand, however, were really starting to suffer. To what extend would not become evident until later. I remembered having a distinct aversion to structured exercise, had never, ever been to a gym and nor had the slightest interest in knowing anything about them.
Instead I chose to rely heavily on smoking regularly and incidental exercise to keep me slim, which seemed to work for the most part. In fact if I saw people running in the street, all sweaty, huffing and puffing I would simply think to myself, "What an idiot!" Years later, I am now one of those 'idiots'.
My trouble all began one Christmas on 30 December 2001.
I was visiting my Mum and Dad in the country when I was on holiday. Suddenly, without warning I developed a really bad headache. Immediately I took two of my special migraine tablets (having suffered from these attacks ever since the age of nine) It turned quickly into a dreaded migraine and soon became a very severe attack with uncontrollable vomiting. Mum called an ambulance to the family home and in the meantime the only thing that brought me a little relief was to have a really hot shower. After using all my Mum's hot water, then my aunts and finally a that of a friend of the family from up the road, the ambulance finally arrived.
I was very weak and laying on floor of the shower when the ambulance officers came for me. It was during my frightful ride back to the hospital in Goulburn, which was 45 km away, that I began vomiting blood. Once inside emergency I was given morphine to help with the terrible pain. Hours later the vomiting was replaced with dry retching. My stomach felt like it had turned itself inside-out and it hurt every time I breathed from the all the straining. My eyes were swollen and my head felt like it was going to explode. I could only suck on ice-cubes which the nursing staff gave to me as I could not hold down any water.
From here and throughout early January until that eventful day, I was hospitalised a number of times with these severe migraine attacks.
On that day, 11 January after my appointment with a heart specialist who had taken an interest in my case while I had been in emergency I waited for my pathologist appointment the specialist was organising. Finally, the 'go-ahead' was given and Mum, Dad and I were off to the hospital pathology unit. We were all very hopeful that the cause of my dreadful migraines would soon be identified.
As I was sitting in the chair at the pathologists, I began to feel very faint and quite disorientated. I had a 'pins and needles' sensation in and around my mouth which felt very weird to me. Then suddenly, I lost all senses, collapsed forward and blacked out. I sank into oblivion.
When I regained consciousness, my nightmare had only just begun. I recall being surrounded by a number of people looking down at me. "Are you, okay, Tracey?...can you hear me?" I could not speak so I gave a weak nod. I couldn't really understand what they were saying or what was going on around me and I became very frightened and confused, a different voice told me to lay still because I was bleeding badly from knocking my head on something as I fell off the chair.
I felt no pain at all then and sounds of any kind were muffled. I tried to get up and that's when I discovered I couldn't move a muscle, I was paralysed....seeing the fear on my mother's face just made me break down and I began to cry. I was then admitted to emergency for the umpteenth time and wondered if I was just dreaming some silly dream and that when I woke everything would be okay...or would it?
After rigorous tests including CTs, MRIs MRAs X-rays etc, along with numerous trips to e different neurologists, a cardiologist, a physio, a speech therapist and other related specialists, it was finally confirmed that I had indeed suffered a TIA, a type of mild stroke, as young as I was. The migraines I was told later were the prelude or little stroke episodes leading up to the bigger one. The exact cause, however, still undetermined but I was advised by the heart specialist that it was probably because of my lifestyle and may have been due to a plaque build up on an arterial wall or a cholesterol/blood clot that had come from somewhere else.
I couldn't believe it! Surely they had made a mistake!
As I began to grapple with the shock and disbelief of what had happened it was hard to comprehend what they actually meant by suffering from a stroke, I had no idea. I remember becoming so distraught with the whole situation and having my life suddenly turned upside down that my self esteem had finally hit rock bottom. I wanted to die! I also remember thinking 'My God, if this was only minor, I would hate to think what my life would have been like if it were a major stroke!' I was one of the lucky ones.
In a cruel twist of fate and in the blink of an eye, I had lost a lot of what we all take for granted. It could have been far worse if it were not for the quick thinking reactions of the hospital staff. Every facet of my life had suddenly changed. From simple things like showering, going to the bathroom by yourself, dressing, eating, dialing phone numbers, remembering what I did only moments ago to being able to carry on a normal conversation, were all so impaired. It wasn't fair.
Later, after being exposed to intense bouts of cognitive testing I discovered just how much damage the stroke did to me, as minor as it was. Impairing my nervous system in general and the left hemisphere of the brain, it affected my lateral thinking, psychological processes and physiological functions. One of the worst as I recall was not being able to write my own name!
I became angry and upset and easily confused during those terrible days. I felt extremely depressed, usually all the time. Feelings of worthlessness and anxiety plagued me and thoughts of suicide were never far from my mind. I resorted to crying a lot, slept an awful lot and I was so terribly fatigued. I dreaded my physio appointments because that meant more pain. I swore a lot too! One day at a hydrotherapy session with my physio, I slipped, lost my balance and went under. It was when I was under the water, something happened inside of me and I wanted to live, succeed and recover fully. I cannot explain what it was that was my trigger for survival, I just knew I didn't want to be a statistic. Maybe the water had something to do with it...like being reborn again. It was warm and supporting. I felt comfort.
This incident changed me and I began to grip on to life with sheer determination. I coped to the best of my abilities while being in a state of devastation. From devastation I began to re-program my mind and started to use words to describe my present state as 'challenging' or that I was in a state of 'transition'. Though admittedly, many times during my intensive rehabilitation I would resort to the negative and I would think to myself how dreadfully unfair life can be at times. I wanted to give in and just quietly die. I went through and sometimes still go through these cycles, but I knew I had two choices. One of just existing and the other of fighting to be better. I chose the latter and have not looked back.
Through the support that surrounded me from the love of my mother, other family members and my closest of friends, the support officers and care givers at Carrawarra Rehabilitation Facility and hospital staff alike, I slowly improved and life became a little easier.
This support was a catalyst to my survival and recovery. It's when you are in hospital and you have had a situation like this happen to you, you begin to take stock of what your life was and now is and how you could have done things a lot better. In truth, it makes you re-evaluate your life. You begin to organise and prioritise the important things.
Being given a second chance is compelling in itself , this becomes a vital motivational tool as you begin to contemplate on the many changes that become necessary to sustain you.
I was finally pronounced ready to go back to Sydney. A day I actually held with a mixture of emotions, fear and anxiety the most prominent. I was scared to resume where I had left off. What would people think or me, how would I be treated? Would I be accepted with my new disability or would I be shunned?
All my fears were allayed - I was given a hearty welcome back and the return to work was challenging but rewarding. The Department was extremely good to me and provided me with the return to work care I required. Nurtured old skills and taught me new skills and strategies to assist me in adapting with what I had lost.
This is where my journey into fitness began. I became somewhat rebellious by not taking the medication prescribed to me for depression, which accompanies any sort of brain trauma. Coupled with the cessation of smoking and my lack of physical activity, I began to put on weight rapidly.
My slender form had ballooned from 52kg (at my lowest while I was in hospital) to almost 80kg!!
This became my new terror! I remember trying on my size 10 Levi slim fit jeans in June of that year and only being able to get them up to just above my knees! I burst into tears and thought bitterly to myself how I desperately wanted to be the 'old me' and the desire to lose weight turned into a driving force to get my old figure back.
I cried myself to sleep every night, becoming withdrawn and shunning my friends. I decided to try and fix the problem on my own. I began to walk in the mornings, as I was only able to work 3 days a week with light duties. But walking for me back then was a very slow and sometimes painful process. I still did not give in and knew I had to persevere if I wanted to get any results at all, no matter how bad it seemed.
I cried when I saw my reflection in the mirror too and that was then I finally decided to get professional help. I started out a gym nearby, but didn’t really like going there because all my confidence had totally vanished from me since the stroke. I found that I became intimidated very easily. I didn’t go back there.
One day I thought of looking on the Internet for help, to see what I could find out. I looked up personal trainers. I met with and hired a personal trainer to help me rehabilitate, lose weight and in general take control of my life.
The cause of my stroke finally uncovered, I could now move on. Driven by a burning passion, fueled not only by my mother's death but my own near fatal scare, I made my resolution to become a personal trainer in order to raise awareness of these deadly disorders and in doing so help get the quality of the lives of others back, just as I did with mine.
7 years later, I am a completely different person. I believe I have come a long way since those early days. I lead a healthy life, have reached a goal weight below my set-point, follow a sound nutritional plan 98% of the time and make regular daily physical activity my secrets to success - my keys to longevity.
I am a fully certified, registered and insured personal trainer and have built up my own successful business through Inspired Fitness NSW. I regard myself as a Warrior Against SEDs (Sedentary Disease Syndrome) and dedicate my energy in motivating and inspiring others to follow in my footsteps.
As a final method of gaining back the self-confidence I lost all those years ago, I have now turned to the ultimate in fitness. Embarking on a new path of determination, will power and sheer hard work, I am taking my own training and nutrition to the highest level I can, I am preparing to reach my dream of competing in future female physique competitions. A task that I know will not be an easy one and one in which will probably be one of the hardest things I am likely to do in my life-time, but I know I have to practice doing what I know I have the inner strength to achieve.
I live to inspire.
Before this day my life was very busy. Working for the NSW Government as an Executive Support Officer, I felt then my life was perfect!
I would often sacrifice my own personal time (including weekends, if required) in order to meet deadlines, the nature of which became highly regarded by the senior officers I worked for. It was often stressful and many late nights were spent perfecting documents for use the next day.
Back then I would prefer to relinquish precious time with family and friends to simply get the job done. My work ethics were extremely strong and the sense of loyalty to my superiors and the Department in general, even stronger. I was well respected and treated as a valued team member, often setting the precedence for providing exceptional secretarial and administrative services.
My nutrition and general health, on the other hand, however, were really starting to suffer. To what extend would not become evident until later. I remembered having a distinct aversion to structured exercise, had never, ever been to a gym and nor had the slightest interest in knowing anything about them.
Instead I chose to rely heavily on smoking regularly and incidental exercise to keep me slim, which seemed to work for the most part. In fact if I saw people running in the street, all sweaty, huffing and puffing I would simply think to myself, "What an idiot!" Years later, I am now one of those 'idiots'.
My trouble all began one Christmas on 30 December 2001.
I was visiting my Mum and Dad in the country when I was on holiday. Suddenly, without warning I developed a really bad headache. Immediately I took two of my special migraine tablets (having suffered from these attacks ever since the age of nine) It turned quickly into a dreaded migraine and soon became a very severe attack with uncontrollable vomiting. Mum called an ambulance to the family home and in the meantime the only thing that brought me a little relief was to have a really hot shower. After using all my Mum's hot water, then my aunts and finally a that of a friend of the family from up the road, the ambulance finally arrived.
I was very weak and laying on floor of the shower when the ambulance officers came for me. It was during my frightful ride back to the hospital in Goulburn, which was 45 km away, that I began vomiting blood. Once inside emergency I was given morphine to help with the terrible pain. Hours later the vomiting was replaced with dry retching. My stomach felt like it had turned itself inside-out and it hurt every time I breathed from the all the straining. My eyes were swollen and my head felt like it was going to explode. I could only suck on ice-cubes which the nursing staff gave to me as I could not hold down any water.
From here and throughout early January until that eventful day, I was hospitalised a number of times with these severe migraine attacks.
On that day, 11 January after my appointment with a heart specialist who had taken an interest in my case while I had been in emergency I waited for my pathologist appointment the specialist was organising. Finally, the 'go-ahead' was given and Mum, Dad and I were off to the hospital pathology unit. We were all very hopeful that the cause of my dreadful migraines would soon be identified.
As I was sitting in the chair at the pathologists, I began to feel very faint and quite disorientated. I had a 'pins and needles' sensation in and around my mouth which felt very weird to me. Then suddenly, I lost all senses, collapsed forward and blacked out. I sank into oblivion.
When I regained consciousness, my nightmare had only just begun. I recall being surrounded by a number of people looking down at me. "Are you, okay, Tracey?...can you hear me?" I could not speak so I gave a weak nod. I couldn't really understand what they were saying or what was going on around me and I became very frightened and confused, a different voice told me to lay still because I was bleeding badly from knocking my head on something as I fell off the chair.
I felt no pain at all then and sounds of any kind were muffled. I tried to get up and that's when I discovered I couldn't move a muscle, I was paralysed....seeing the fear on my mother's face just made me break down and I began to cry. I was then admitted to emergency for the umpteenth time and wondered if I was just dreaming some silly dream and that when I woke everything would be okay...or would it?
After rigorous tests including CTs, MRIs MRAs X-rays etc, along with numerous trips to e different neurologists, a cardiologist, a physio, a speech therapist and other related specialists, it was finally confirmed that I had indeed suffered a TIA, a type of mild stroke, as young as I was. The migraines I was told later were the prelude or little stroke episodes leading up to the bigger one. The exact cause, however, still undetermined but I was advised by the heart specialist that it was probably because of my lifestyle and may have been due to a plaque build up on an arterial wall or a cholesterol/blood clot that had come from somewhere else.
I couldn't believe it! Surely they had made a mistake!
As I began to grapple with the shock and disbelief of what had happened it was hard to comprehend what they actually meant by suffering from a stroke, I had no idea. I remember becoming so distraught with the whole situation and having my life suddenly turned upside down that my self esteem had finally hit rock bottom. I wanted to die! I also remember thinking 'My God, if this was only minor, I would hate to think what my life would have been like if it were a major stroke!' I was one of the lucky ones.
In a cruel twist of fate and in the blink of an eye, I had lost a lot of what we all take for granted. It could have been far worse if it were not for the quick thinking reactions of the hospital staff. Every facet of my life had suddenly changed. From simple things like showering, going to the bathroom by yourself, dressing, eating, dialing phone numbers, remembering what I did only moments ago to being able to carry on a normal conversation, were all so impaired. It wasn't fair.
Later, after being exposed to intense bouts of cognitive testing I discovered just how much damage the stroke did to me, as minor as it was. Impairing my nervous system in general and the left hemisphere of the brain, it affected my lateral thinking, psychological processes and physiological functions. One of the worst as I recall was not being able to write my own name!
I became angry and upset and easily confused during those terrible days. I felt extremely depressed, usually all the time. Feelings of worthlessness and anxiety plagued me and thoughts of suicide were never far from my mind. I resorted to crying a lot, slept an awful lot and I was so terribly fatigued. I dreaded my physio appointments because that meant more pain. I swore a lot too! One day at a hydrotherapy session with my physio, I slipped, lost my balance and went under. It was when I was under the water, something happened inside of me and I wanted to live, succeed and recover fully. I cannot explain what it was that was my trigger for survival, I just knew I didn't want to be a statistic. Maybe the water had something to do with it...like being reborn again. It was warm and supporting. I felt comfort.
This incident changed me and I began to grip on to life with sheer determination. I coped to the best of my abilities while being in a state of devastation. From devastation I began to re-program my mind and started to use words to describe my present state as 'challenging' or that I was in a state of 'transition'. Though admittedly, many times during my intensive rehabilitation I would resort to the negative and I would think to myself how dreadfully unfair life can be at times. I wanted to give in and just quietly die. I went through and sometimes still go through these cycles, but I knew I had two choices. One of just existing and the other of fighting to be better. I chose the latter and have not looked back.
Through the support that surrounded me from the love of my mother, other family members and my closest of friends, the support officers and care givers at Carrawarra Rehabilitation Facility and hospital staff alike, I slowly improved and life became a little easier.
This support was a catalyst to my survival and recovery. It's when you are in hospital and you have had a situation like this happen to you, you begin to take stock of what your life was and now is and how you could have done things a lot better. In truth, it makes you re-evaluate your life. You begin to organise and prioritise the important things.
Being given a second chance is compelling in itself , this becomes a vital motivational tool as you begin to contemplate on the many changes that become necessary to sustain you.
I was finally pronounced ready to go back to Sydney. A day I actually held with a mixture of emotions, fear and anxiety the most prominent. I was scared to resume where I had left off. What would people think or me, how would I be treated? Would I be accepted with my new disability or would I be shunned?
All my fears were allayed - I was given a hearty welcome back and the return to work was challenging but rewarding. The Department was extremely good to me and provided me with the return to work care I required. Nurtured old skills and taught me new skills and strategies to assist me in adapting with what I had lost.
This is where my journey into fitness began. I became somewhat rebellious by not taking the medication prescribed to me for depression, which accompanies any sort of brain trauma. Coupled with the cessation of smoking and my lack of physical activity, I began to put on weight rapidly.
My slender form had ballooned from 52kg (at my lowest while I was in hospital) to almost 80kg!!
This became my new terror! I remember trying on my size 10 Levi slim fit jeans in June of that year and only being able to get them up to just above my knees! I burst into tears and thought bitterly to myself how I desperately wanted to be the 'old me' and the desire to lose weight turned into a driving force to get my old figure back.
I cried myself to sleep every night, becoming withdrawn and shunning my friends. I decided to try and fix the problem on my own. I began to walk in the mornings, as I was only able to work 3 days a week with light duties. But walking for me back then was a very slow and sometimes painful process. I still did not give in and knew I had to persevere if I wanted to get any results at all, no matter how bad it seemed.
I cried when I saw my reflection in the mirror too and that was then I finally decided to get professional help. I started out a gym nearby, but didn’t really like going there because all my confidence had totally vanished from me since the stroke. I found that I became intimidated very easily. I didn’t go back there.
One day I thought of looking on the Internet for help, to see what I could find out. I looked up personal trainers. I met with and hired a personal trainer to help me rehabilitate, lose weight and in general take control of my life.
The cause of my stroke finally uncovered, I could now move on. Driven by a burning passion, fueled not only by my mother's death but my own near fatal scare, I made my resolution to become a personal trainer in order to raise awareness of these deadly disorders and in doing so help get the quality of the lives of others back, just as I did with mine.
7 years later, I am a completely different person. I believe I have come a long way since those early days. I lead a healthy life, have reached a goal weight below my set-point, follow a sound nutritional plan 98% of the time and make regular daily physical activity my secrets to success - my keys to longevity.
I am a fully certified, registered and insured personal trainer and have built up my own successful business through Inspired Fitness NSW. I regard myself as a Warrior Against SEDs (Sedentary Disease Syndrome) and dedicate my energy in motivating and inspiring others to follow in my footsteps.
As a final method of gaining back the self-confidence I lost all those years ago, I have now turned to the ultimate in fitness. Embarking on a new path of determination, will power and sheer hard work, I am taking my own training and nutrition to the highest level I can, I am preparing to reach my dream of competing in future female physique competitions. A task that I know will not be an easy one and one in which will probably be one of the hardest things I am likely to do in my life-time, but I know I have to practice doing what I know I have the inner strength to achieve.
I live to inspire.
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