I haven’t always been FitSista PT – My younger years were far from the Fit and Healthy Lifestyle I am so passionate about today!
As a child, I wasn’t sporty at all, I was overweight and I hated PE – I never got picked for any sport teams and I HATED wearing a PE kit!
During my teens, to keep up with societies ideals I tried every fad diet going to become slim, but it was probably due to the inspiration from my dad and older brother that I became interested in going to the gym and enjoying the ‘gym life’. I wouldn’t say at this stage I was a regular gym goer – I wasn’t fit or sporty and I didn’t have a great figure, but I came to enjoy the ‘buzz’ exercising gave me.
Of course, this fitter lifestyle was all completely forgotten about during my twenties, as my social life began to revolve around pubs, clubs, dating, eating and drinking.
But it was the year after my 1st child was born and going from working full time and having a busy social life to suddenly being a ‘Stay at home Mum’ that a long-term change of habits came about.
During the first year of motherhood I’d become even more lazy, unfit, unhealthy and had put on even more weight than whilst I was pregnant. I looked in the mirror and didn’t like what I saw so I decided at that point I had to sort myself out before things got even worse. So, I joined a local Slimming Club. Looking back (and with the knowledge I now have) to what they advised me to eat to lose weight, the main principles weren’t good, however, I did lose weight steadily. I also started to run and this is where my passion for Health and Fitness all started……….
I had never run before, but I knew it was a great form of exercise and I also knew it burnt a lot of calories and at the time this was a good enough reason for me to start. Also, it was the only chance I got to have some ‘me time’ away from my baby and I figured out that the longer I could run for, the more time to myself I had! I also read a lot of Health and Fitness Magazines and tried to educate myself about how not just to lose weight, but to get fit. By complete coincidence about a year later I won a competition for a year’s free membership to a local gym. This was when I fell in love with ALL types of exercise (well maybe not Zumba) and made it part of my lifestyle, training regularly, eating healthily and constantly educating myself about everything I was doing. Even after having my 2nd child I was straight back to the gym and lost the stone in weight I’d gained during pregnancy within a couple of months.
I was very fortunate to be able to have the time each day to do this, in-between bringing up my young family and as soon as my son started nursery I made the decision to become a qualified Trainer. I loved every minute of my training courses (I still do when I get ongoing qualifications) I learnt so much and was surrounded by like-minded people and as soon as I finished all my training courses I began my new career as a Personal Trainer and FitSista Personal Training all started………….
Motivation: A theoretical construct used to explain behaviour. It gives the reason for people’s actions, desires and needs
Motivation is something that drives you – It’s the force behind your ambition to reach your goal. You may get a trainer, a coach, read a book or look online to educate yourself about motivation, however, to be self-motivated, it must come from within.
Your goal maybe to lose a stone, but it’s the REASON you want to lose a stone e.g. to look sexy in your summer bikini, for health reasons due to doctor’s orders, or even that you just don’t want to be a size 16 anymore. Whether it’s a positive or negative ambition, these are the underlying reasons that give you the motivation to reach your goal, not the actual weight loss itself.
Most people have a sudden burst of enthusiasm to fire up their fitness motivation initially, but its STAYING motivated to keep working towards your goal that’s often the hardest part, so you’ve got to continuously remind yourself of how good you’re going to feel in that bikini / getting the all clear from your G.P / dropping a dress size.
First and foremost, you need to believe in yourself and that you CAN achieve your goal, recognise both your positive attributes, which will help you reach your goal along with your negative attributes which may hinder your progress.
Set yourself some S.M.A.R.T (Specific, Measurable, Attainable, Realistic, Time framed) goals. A goal without a plan is just a wish and creating a plan of action of how you’re going to reach your long-term goal is essential. Set short term goals also – One day / Week / Month at a time but always keep the long-term goal in mind as the route may change along the way. Having vague goals doesn’t work, as how do you know when you’ve actually achieved them?
It also helps to create a strong image of your goals to help visualize what you’re wanting to achieve, know exactly what it is you want, your reasons for wanting it and keep these images at the forefront of your mind on a daily basis (I have a goals photo gallery on my phone which I go through daily to Motivate me to work hard towards achieving them).
Surround yourself with positive, supportive and like-minded people that will help keep you on track and moving in the right direction – there is nothing more likely to distract you from your plan than a negative person who saboteurs your efforts along the way. There are also great benefits to your own motivation if you help motivate somebody else along the way, so having a motivational buddy / mentor can help.
It’s also important to reward yourself along each small step of the way, recognise your progress and focus on how far you’ve already come rather than how far you have to go. This is particularly important on those weeks that you may not have achieved what you had wanted to and feel like giving up e.g. You may have not lost the 2lb you were wanting to but if you’ve already lost 10lb in previous weeks you’re still nearer to your goal than you were when you first started. Learning how to cope when things don’t go to plan is probably the hardest part of keeping motivated, but is also the most important skill to learn to keep on track and not give up just because of one bad week.
- Take it one day at a time
- Surround yourself with positivity
- Create a Vision board
- Make S.M.A.R.T Goals
- Reward yourself
- Believe in yourself
- Recognise your progress
- Visualize accomplishing your goals
Every Wednesday 6.30pm at Bricknell Primary School.
Suitable for ALL Fitness levels and ALL Welcome.
I’m proud to be a part of the Panel of Experts for the R.E.P’s (Register of Exercise Professionals) Fitness Matters Magazine
Getting enough Sleep is just as important for your Health as Exercise and Good Nutrition.
Sleep deprivation can not only lead to a higher risk of chronic health problems like high blood pressure, heart disease, kidney disease, diabetes and stroke, but it also plays a vital role in any fitness and weightloss goals you may have.
For example, if your goal is to lose weight, lack of Sleep can cause your cortisol levels to rise – this is the stress hormone that is frequently associated with fat gain and activates your brain to feel hungry which can affect your diet and eating habits. .
If you’re wanting to gain muscle, not getting enough Sleep decreases protein synthesis (your body’s ability to make muscle) and can lead to a higher risk of injuries as your recovery from exercise is also impacted – without enough quality sleep, your body cannot fully recover.
To be able to train at your optimum fitness level, its also very important as while you are asleep, your body is busy recharging and gives your mind and body the rest it needs to perform at it’s best.
While sleep requirements vary from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best.
Time to dim those lights, switch off your phone, snuggle into a cosy bed and get some zzzzzzzz………