Life mantras......why we love them..

Each of us should all follow a mantra; a life motto, words to guide you when you feel a little lost, unsure, confused or down.

It's funny how a few simple words can turn around a bad mood or let you wake up feeling excited to start the day!
Write it on a drink bottle you use daily, get it engraved on a pretty silver/gold bracelet, write it on a small piece of paper and fold it up to carry in a locket necklace each day, write it on your bathroom mirror with some bright fluoro textas.....

I know that after a day so bad you cry yourself to sleep, something good always happens in the days following. The circle of life is funny in that sense that there are always bad days, but then there are always great days! Sometimes reading a mantra can help remind you of that, and stop those overwhelming thoughts take over.

Think about the following..
- A goal you're trying to achieve,
- A positive thought (e.g Today is going to be amazing),
- A strengthening mantra such as "I am strong, beautiful and intelligent",
- Something that simply makes you feel good about life,
- Something that inspires you to 'dream, believe, achieve'....

Here are a few more to get you thinking...

Mental toughness - your guide to being your best!

I'll be honest - I thought I was going to faint this morning as I neared the end of my bike session. Whether it was the heat, perhaps the effect of not eating properly over the weekend, being tired or even having too many 'lazy days' over the weekend...(I had a tough few weeks okay!!), but I got to the 50 minute mark of my ride and I hit the wall in a very big way...I had to lye down with my feet in the air, trying to overcome an unwavering feeling of nauseousness!

It's times like these when shear determination and 'mind over matter' need to be called upon to get ourselves to move beyond our comfort zones and break through new ground.
This 'new ground' doesn't have to be purely physical, but could relate to the workplace, to your mental health or even your relationships with others.

So how can we improve our mental toughness??

- Though it is said that it is only with pain there is gain, this is not always true. Once you realize that failure and handicap does not actually prevent winning in life, you improve your mental strength by developing more confidence and courage to follow your dreams.

- Always do something you are not familiar with. This means you could walk a different route, stop watching television for a few days, drive to office using a different route or perhaps change your workout routines. By changing your routine, you become more adept in handling different and difficult situations with better calmness.

- Never dwell on things that go wrong. Instead, think what you should do next and move forward in your work. Think of avenues where you can do better and decide if your goals are reachable by you. Most important, keep goals that you can keep, and not follow goals that are meant for others.

- Always adapt a positive attitude about health and personal fitness. Paying too much attention to small aches and pains (within reason!) only leads to a deterioration of your mental strength.

- Meet more people who have done something great in their lives. It is not advisable to mingle with people who are suffering from unsolved problems and who are frustrated with their lack of achievement in life. This is because the negativity and woe they suffer from can pass on to you.

- Pay more attention on the rewards of your success, and not on focusing on mistakes you have done. Do only what is necessary today, and not on yesterday or tomorrow. This removes most of your worry.

- Always be ready for the unexpected. Remember that though you can’t control life or nature, you can be ready for things that may happen. This way, you have a better approach to life, and in whatever you do.

- If an endurance type event is your goal, make sure you include a long session in your training each week. Getting through the workout and being able to concentrate for extended periods of time strengthens your ability to 'push yourself' through those walls and barriers which prevent most people from continuing to reach their goals.

Go on, set yourself a new goal, push yourself to new horizons and make something of yourself in whatever field you dream of!
Xxx

The most fun you'll have...while you get fit!!! :-)

At the invitation from a friend at head to 'Bounce Inc'; a trampoline 'funhouse', saw a group of 12 young adults head out for a n hour of fitness fun! After the first five minutes of bouncing around on trampolines, most of us were sweating, puffing and even started to get a burning feeling in our legs!!
What a fun way to get fit and some great toning in our legs! The centre offered varied distractions through playing team trampoline dodge ball, trampoline basketball, flips of trampoline walls, jumping into foam pits (the climb out for the foam was just as hard as the jumping!!) so by the time the hour came around, it felt like we had been there for twenty minutes of belly laughs!

So why does fitness have to be serious and competitive all the time? Why not mix up your week of gym with some group (or individual) outings to 'non-traditional' forms of activity?

Here are a few other 'fun' fitness activities around to get you started:
- SH'BAM (a new kind of Zumba!)  If you’re looking for an exercise that offers a great fat-burning workout alongside the simplest yet hottest dance moves around, shape up with SH’BAM. According to its creators, the average person burns around 2142 kilojoules while taking part in one SH’BAM class – sounds good to us! Each 45-minute class kicks off with a basic warm-up session that gets everything moving from your head to your toes. Once you’re all warmed up, your instructor moves on to the main part of the class which is where you really strut your stuff! Indeed, the main workout involves a simple yet sexy dance workout, underscored by twelve classic and current chart-topping hits.

- Founded by international fitness personality Peter Mauvi, Bokwa Fitness is a craze that has captured the attention of fitness fanatics everywhere. The reason? Bokwa Fitness allows participants to burn an estimated 5040 kilojoules per workout with its impressive-looking yet super simple dance routines.Indeed, if you watch a video of a Bokwa class taking place, the steps look complicated to say the least. Take a closer look though, and you will notice that participants are simply drawing letters and numbers with their feet while moving to the rhythm of the music. The fast-paced, energetic movements build strength and endurance while remaining a super easy class to take part in, making this the key to slimming success. The best bit? The fact that it involves no choreography so even those of us with two left feet can do it – amazing! For more information visit Bokwafitness.

 

- Variety is the spice of life, and what better way to add variety to your workout routine than to take part in a fusion class? If you’re familiar with two-in-one fitness trends such as Piloxing and Kayoga, you’re probably already aware of the fusion class craze. Fusion classes – as the name suggests – are two separate forms of fitness fused together, so Piloxing is basically the love child of Pilates and kickboxing, while Kayoga is a mixture of kayaking and yoga. Fusion classes are perfect for anyone who wants a super intense workout in the minimum amount of time. Game of Bockey (ballet and hockey) anyone? For more information visit Aminoz.

 

- Obstacle workouts are designed to be tough, muddy and anything but light-hearted. Alongside Spartan Race and Dirty Dash, Tough Mudder obstacle workouts are the perfect example. Designed by the British Special Forces, Tough Mudder events are hardcore, high-endurance obstacle courses that stretch around 16 to 19 kilometres. If you’re a lover of light-hearted dance workouts, steer well clear. If you’re an adrenaline junkie, you’re likely to find these events as fun as they are challenging. Picture yourself plunging into a muddy pool of icy water; swinging from monkey bars when you feel like your muscles can’t go on any longer and leap-frogging over five ft.-wide pits before being submerged in an icy mud bath if you miss a step. These hard-core events leave little time to get bored. Why put yourself through an event like this, you ask? Because you’re one Tough Mudder and oh boy, have you done a workout to be proud of! For more information visit http://toughmudder.com.au/|ToughMudder .

 

-If you’re looking for a fun form of fitness that challenges your body to an amazing cardiovascular workout, increases your lean muscle tissue and allows you to reach your maximum heart rate in minimum time, rope training may be for you. After the warm-up, a typical rope training session consists of an intensive, one minute movement in which you firmly grip a heavy rope at both ends and move it up a down in a wave-like motion. The challenge is – aside from keeping this movement going for a full minute – to keep the velocity and flow of the waves for the entire minute without flagging. It sounds pretty boring on paper but trust us, once you’ve started you can’t stop until you get it right. Once you’ve mastered the wave-like motion, you can move onto more challenging moves. A piece of rope hasn’t been this fun since we were little! For more information visit Fitness Fix.

 

http://bounceinc.com.au/ - Trampolining fun for groups, individuals, parties and even corporate events!

 

- A new wave of events are being held around the country for the recreational athlete such as 'The colour run', where participants run a 5km course throwing as much paint on each other as possible! 'The neon run' is a 5km fun run at night time where participants run through bright lights, listen to the hottest DJ's and finish with an awesome dance after party!

 

These are a few options out there slightly different to the usual monotonous forms of exercise, but so much fun that you don't even realise the awesome fitness benefits you are getting! bring your friends and you get a great 'social workout' as well! Win, win!

 

Xxx

What is happening to our communication and practical skills???!! Technology has something to answer for.....

As a teacher, I have noticed a change in the thinking skills and communication skills of young people, particularly in the last four years. It seems that although electronic media has its place in terms of being able to keep in contact with lost friends or family members, a marketing tool for small business' and the ability to send an instant letter/information to the recipient, it seems to also be having a negative effect on our communication skills and problem solving skills.

After speaking to a few people involved in the Trade industry who regularly receive apprentices and trainees, many have expressed concern that over the last few years in particular, their students are not able to communicate things properly, they are unable to comprehend things that are physically shown to them and repeat those skills on their own and even seem to have less of a sense of responsibility or commitment to regular working hours.

Our increasingly fast paced world seems to have created a reliance on hiding behind a computer screen or text messaging on a phone, instead of being able to develop and practice social skills which are an important skill for any young adult.
The result is young people and adults that are unable to deal with difficult conversations, unable to hear anything critical or slightly negative about themselves (which although isn't the best thing to hear...can help us to learn and refine our skills in the future)

Many studies have started to show us the negative effects of being too exposed to electronic media and not enough time in social interactive situations:

- Our brain is designed to adapt its cortical networks to the environment in which it lives (e.g., to master the local language). A socially interactive environment that stimulates curiosity and exploration enhances the development of an effective brain. Thus, excessive childhood involvement with electronic media that limit social interaction could hinder the development of a brain's social systems.
- Regular long hours in front of a computer or television screen lead to weight gain and increase the risk of developing a lifestyle related disease, despite involvement in regular exercise.
- Using abbreviated and slang language through text and instant messaging systems decrease the grammar, spelling and language skills of particularly young people who are exposed to it at an early age.
- The lack of 'hand on' practical skills learnt while sitting in front of a screen is very minimal, which seems to be leading to a decreased ability of practical application in people.
- The ability to simply turn off the computer or phone if you do not want to know how to respond to a message or email means that it is simply too easy to not have to communicate with friends, family, colleagues or partners if the conversation might seem confronting or difficult. This can lead to negative and unhealthy relationships in workplaces and the home - increasing pressure on all parties as they are unable to express how they feel about various situations.
- Emotions or responses can be misunderstood without seeing a persons face or hearing their tone in an email, which can lead to unfounded conflicts.
- The access to the workplace through constant exposure to computers, emails, phone calls, text messages and alike mean that stress and anxiety levels are generally increased. People cannot simply leave work and give themselves a break with family, friends or leisure time. Employers and clients can have constant access to people if they need or want extra work completed. 'Burnout' seems to occur more regularly over the last decade since electronic media has cemented its places in modern society.

Of course electronic media has its place in society, without it, we would all be left behind in a changing and fast paced world. However, the use of technology should be limited to ensure that we are all maintaining and continuously developing our communication and people skills, our practical and hands on skills and our coping mechanisms.
Our electronic and information technology world is constantly improving, it would be a shame to let our own race become insignificant and unable to be self reliant by eventually surrendering all of our time and energy to technology.

Give yourself a weekend away from technology and you will be amazed at how fresh and invigorated you are when you return to work on Monday! You will learn how to entertain yourselves all over again without relying on sedentary technology and you might even re-kindle some old friendships - it's a great excuse to head out for brunch or a nice coffee/wine with some girlfriends!!!

Xxx

Educate yourself - your path to nutritious meals and bundles of energy! Xx

Part of the work that I am involved with currently means that I am regularly moving around different workplaces and meeting new people daily.
I still find it interesting at the amount of people, particularly women who 'think' they are doing the right thing to lose weight by 'dieting' using diet shakes for every meal, being fearful of carbohydrates (whilst eating fruit, which is naturally filled with carbohydrates for very meal!) and choosing to eat empty nutrient foods or beverages under the assumption that because they are lower in fat than some things - they must be the 'healthier option'. It seems that the majority of women are dieting most days of the week, not eating healthy, varied and nutritious foods but are self proclaimed dieters.

This is worrying for many reasons..
- The impact of the media promotions and 'Hollywood celebrities' has left many people learning about nutrition education through gossip magazines. Many of these celebrities promote quick fix, but not long term weight loss solutions. Many of these celebrities 'interesting' new diets are used without scientific research to back up their effectiveness and are often either experiencing constant weight fluctuations or have extreme eating disorders.
Might I add - Hollywood is not real. The real nutrition knowledge comes from information sources such as Nutritionists, Dieticians, Doctors, Physical and Health Educators, Naturopaths, Personal trainers and a large range of new accessible books, online articles and even many of the latest health and fitness magazines.

- Many 'weight loss shakes' and 'low/no fat foods are a marketing ploy! Of course, there are some fantastic choices available to us in instant snack or meal ideas (mostly natural food based), but it pay to read the nutrition label of anything you are putting in your mouth. Many of these foods/shakes increase their sugar content despite being low in fat. If you are eating high amounts of sugar regularly, particularly if you are not doing a lot of exercise, you will find that the body does not burn up the sugar and it will be stored as fat anyway. Have a closer look at the inclusion of other important nutrients such as the list of Vitamins (the more the better!), minerals such as Calcium and Iron.

- If you are interested in finding out more information on healthy eating, healthy cooking and types of important nutrients you should be consuming each day (which is the best and most effective way to improve your eating habits forever!), consider signing up for one of the many introduction or short nutrition courses available through many education institutions, health shops or online education sites. http://www.nutritionaustralia.org/ and similar will be able to provide you with information, links, recipes and resources.

- Many Personal trainers and Group fitness instructors will offer 'trips' to the supermarket and workshops to help show you how to shop the 'healthy' way and what to look for when selecting your weekly shopping. http://www.mydietitian.com.au/articles/food_labels.html is a great resource to help you understand what to look for when trying to make sense of a nutrition label..which are often very confusing even for the trained eye!!!

- Nutritious eating doesn't have to be expensive or taste bland. Check out many of the recipes or snack ideas that are packed with nutrients, are easy to prepare and delicious to eat on some of these great websites... www.healthyfoodguide.com.au/recipes www.livestrong.com , www.womenshealthandfitness.com.au .

Remember - your best tool in eating healthier, maintaining a healthy weight and feeling full of energy everyday is educating yourself!!
Xxxx

Learning to grow and jump out of the dark :-)

It's funny how many people still keep in their emotions, thoughts, feelings under the thought process that showing signs of being worried, anxious, down, or tired is a sign of weakness, or an admission to defeat in life.

The fact is, that we need to all recognise that we are human. As a human you have been given the ability to feel hundreds of emotions; happy, sad, confused, humorous, curious...., we have been born with and grow up to have millions of thoughts and reactions to the things we partake in each day. Without these, we would simply be robots with no feelings, or the character of Tinman without a heart from The Wizard of Oz.
Imagine not being able to feel love, have a great big belly laugh with friends, cry at happy or sad moments, respond to situations with heightened excitement and anticipation?! Life would be very boring and monotonous.
It's easy to forget also, that from the moment we are born, humans learn from their mistakes and actions. Imagine if we were all born perfect! Everything would be done perfect, we would know as much as we would ever learn from the minute we were born! I guess the Child and Teenage years wouldn't really exist apart from a change in physical stature!

Sharing your thoughts, feelings, emotions or worries is part of learning how to deal with experiences and negative thoughts in a positive way.
It isn't easy, particularly for people who are quite introverted and reserved, to share their thoughts with others, particularly if they are not questioned about them in the first place. And unfortunately many of the pressures we face in our busy day to day lives mean that it is made harder to share any negative thoughts, in the fear that we lose our social status, our high profile, our 'role model' and leader type persona that we have worked so hard to create.

Thankfully, society is starting to become more aware of the importance of using each other and learning how to change our thought processes to work through negative or 'low times' in a more positive and productive way.
If we were all able to deal with everything life throws at us in an instant; the world would be full of Superhero's!!

As tough as they are, I am quite content with going through the tough times. I know that when each of these occur (and believe me, I have been through some very low times in my life!), and I get through the, that I become so much more confident, I know what I want in life, I know more about where I want to head and how to get there.
For years, I was the person who would not share my negative feelings with anyone. I was the one who hid from my friends, disassociated myself from anything social and dived into running myself into the ground trying to over-achieve in every aspect of life. I crashed. I crashed in a very big way and was millimetres from spending months in hospital.

I feel that those times have made me a much stronger person. I know that if I go through times that don't make me feel great, that there is always tomorrow and things will get better. I know that people are more than happy to listen to my thoughts or worries and are able to make those thoughts seem not as significant as they are played out in my own rambling brain.

Again, it is normal to feel emotions, to have times in your life when you feel lost. Share it. Embrace it. For these are the times where you grow and learn more about the person you are, what you want to do with life and will find more clarity in being you.
There is only one you, and you are here to live the best life imaginable; Your life!

Xxxx

How to become addicted and inspired by running.......:-)

There is something about running that seems to be able to clear the head and leave you on a 'high' more than other forms of exercise. Being outdoors in the fresh air in an early morning run to wake you up, or an after work jog to rid you of all the day's stressors is fantastic not only for your fitness, but also for your mind.
Even if I accomplish nothing else during the day, I know that I've run, had a revitalising workout and sometimes often pushed myself to achieve a small goal such as running an extra kilometre or made it up an endless hill (when I was ready to 'collapse' in a heap), which makes my confidence jump up again :-)

So for those of you who either hate the thought of running, haven't run in years or are contemplating perhaps joining in one of the many fun runs (road, off-road or obstacle based) around the world, this is a fantastic and motivating  8 week walk-run training plan provided by 'Runners world' to get you started. before you know it, you'll be addicted to the high and factoring in longer races to challenge yourself!!
http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single

Just remember
1. If you are over 40, not accustomed to any exercise, or very overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

A long or hard run has the power to make you feel on top of the world!!!
'Go get em' runner girl!!'  Xxx

Protein shakes...are they worth it?

The Supermarket shelves are filled with many, many different protein shakes, protein balls, protein bars and protein 'chocolate treats'. But are these options really a healthier choice than just having everyday foods and beverages?

My view has always been that you don't need to be spending a minimum of $60 to buy yourself a tub of pre or post workout protein supplement. The fact is that you can get the same amount of protein (used in muscle building and repair) and carbohydrate (the energy is used to replace lost stores during exercise and assist in cell reproduction) from a glass of flavoured milk (with added milk powder for extra protein) and fruit & yogurt smoothies; all for about under a quarter of the price of a tub of protein powder.
Although protein can help with satiety (feeling full) and assist in muscle cell repair, many people have more than enough protein in their everyday diets already. Eating just 3 ounces of meat with 21 grams of protein; 1 cup of milk with 8 grams; 1 cup of dry beans with 16 grams ; and 1 cup of yogurt with 11 grams of protein provides 56 grams of protein, enough for a healthy man for a day.
Therefore, unless the individual needs additional protein because of disease, advanced age, weight loss surgery or athletic training, adding protein shakes to a well-balanced diet also increases calorie intake that may lead to weight gain.

Many protein powders and bars available contain a large amount of sugar (as much as eating a chocolate bar!), which if taken in large quantities will not help you to lose weight at all.

It is recommended that an individual should discuss their protein needs with a nutritionist or health care provider before determining the need for protein shakes or other protein supplements.

If you're already consuming enough protein through food, adding one or more protein shakes per day for a long period of time may have harmful effects on the body. When proteins break down in the body, the liver and kidneys must work harder to excrete waste products, potentially causing or worsening disease in those organs. Many people restrict their carbohydrates in a bid to lose weight, which may cause constipation and diverticulitis (from a reduced amount of fibre), and may increase the risk of certain types of cancer.

If you are going to look for protein supplements to add to your breakfast or as a convenient post workout snack, make sure you look at the back of the packaging to compare the amount of nutrients in each product you are looking to purchase. Make sure what you are buying contains in particular; protein, iron (helps to carry the oxygen around our bodies to our working muscles), some carbohydrate (but be aware of the simple sugar form if you have not been working out for longer than 1-1.5 hours!!) and has substantial amount of calcium (bone strength and used in energy production), and B Vitamins (energy production).
Using Whey protein isolate, is the most pure form of protein on the market, therefore generally contains the least amount of added chemicals, sugars, fats etc.

These types of proteins may be added to cereal, a smoothies (fruit and vegetable), mixed with low fat milk or water or even added to 'clean' and natural homemade recipes.

Lots of basic information to give you a better idea of the what's, why's and how's of protein powders!

Remember - a protein powder can be beneficial as a post workout choice or snack, but please be aware of the nutrition label (watch the sugar, added chemicals and amount of vitamins and minerals!!), and also be assured that without it, you will still see some great results in regards to your fitness, health and weight management - you don't need to spend hundreds of dollars purchasing tubs of protein if your diet is fresh, varied and containing a large range of natural healthy foods and beverages.

Xxx

Tomorrow will be better..... :-)

After speaking to friends and family recently, I am still amazed at the amount of pessimism and pressure we, as a society generally put on ourselves to be 'perfect' in everything we do.
It's worrying to think that we somehow have developed an attitude that makes us believe that if we are not doing something productive, achieving something great or having a perfectly happy day, then something is wrong. We have in a sense grown an attitude that says 'we are weak' or 'not good enough' if we are not excelling at something every day.

I know that I am guilty of this, and often it can be a real battle to reassure myself that because I have had a 'rough' couple of days, it doesn't mean my world is crashing down. Believe it or not, the next day or so, I am feeling back on top of the world, satisfied and happy with life.
The point that I am trying to make is that we need to accept ourselves, our interests, our goals and the things that make us happy as individuals without listening to the little voice in the back of our heads that society has embedded into us.

We are all human. We are each different, and to have a bad day is quite normal.
Next time you are feeling down on yourself or putting unnecessary pressure on yourself to 'achieve', just think about the negative effects these thoughts have on your body and mind.

I have many friends who are constantly tired, feeling flat, feeling a sense of not being good enough, or seen to be 'weak' if they are not performing to an incredibly high standard at work, home, on the sporting field or in their friendship circles.

Growing up, I went through years of Eating disorders, depression, anxiety and stress which each stemmed off the extreme amount of pressure I put on myself to be perfect. One thing that I have learnt over the years is that there is no such thing as perfect, and if you don't partake in the things that make you happy, then you are setting yourself up to a recipe for disaster, physical and mental illness, and eventual burnout.

I pose to you a challenge.
 To look back at what makes you happy, and to take a big breath at the end of a 'bad' day, saying to yourself, that tomorrow is going to be amazing and I am going to be happy.

Struggling to keep up that motivation?? These tricks will help get you back on track :-)

This last week has felt like every training session has been an uphill battle. A couple of days ago I jumped on my bike in the hope of a two hour long ride, but managed a measly twenty-five minutes before my head just kept screaming 'Stop, I can't be bothered anymore!". Today I went out for a long run, hoping to complete at least fifteen kilometres, but had to stop and walk because again my head "couldn't be bothered'. I felt like my legs were made of concrete and I wanted to be anywhere but training!!! What was going on?
I am glad to say that although I did stop and have a couple of walk breaks today, I kept giving myself mini goals to reach while I ran along the way, and before I knew it, although at a slower pace than planned, I had finished my long run!! Success....well almost!!!

So what can you do if you are starting to feel yourself losing motivation, and feeling like every fitness training session is like carrying two concrete pillars uphill?

- Mix up your training. Instead of just running or doing weights, why not try one of the many options of activities available?? Why not look at joining up a Bootcamp style fitness group a few days a week, trying out a Zumba class, giving Yoga or Pilates a go, or trying something a little more 'out there' such as bush walking, surfing or rock climbing? With the internet at our finger tips, the researching of a new 'activity' is easy...not to mention the beautiful summer weather hanging over our shoulders!

- Join a group or grab a friend to help keep you motivated. Not only will the company distract you from the effort you are putting into each session, but it will make you more accountable for actually completing each session. This one I am a culprit for not doing, but I am very willing to try after my 'low week'!!

- Self talk is a very effective tool to use when you are feeling flat and like you cant complete the workout you have set for yourself. Using simple things such as saying in your head "Come on babe, you're going to smash it for this 20meter stretch", "You're doing great, just slow it down a bit and get your energy back", "I've made it over half way, I'm virtually at the end!", will make a huge difference! Before you know it, the small feeling of accomplishment that you are going to do it actually makes you feel better about yourself; and therefore pushes you to make those goals! My pace actually increased towards the end of my run today when I was feeling 'chuffed' about pushing through my 'wall'!

- By setting yourself a goal (Feel free to refer to my previous post on goal setting!), you are given motivation to work to reach that goal. This may be a particular event that you have entered in the future, a weight loss goal, or even a certain distance/time goal. Those tough sessions have more meaning, and when you start to see yourself getting closer to those goals, it motivates you to continue on your path!!

Just a few small things - but I promise, very powerful tools to help get you out of your 'rut', just in time for Summer!!!!

Xxx