Tag: The Port

Training with Friends

Leave a comment

We live in a busy world and its hard to fit healthy movement and social catch ups in around family and work.  Why not combine the two?!

There are so many benefits, on top of all the benefits you get from exercise,  to training with a friend.

You get to see your friends on a regular bases.

Training with a friend keeps you accountable – when someone is counting on you, you are far less likely to cancel on a workout.

Sessions are more FUN! I always speak about creating a healthy balanced lifestyle you enjoy.  You need to find healthy movement and food you enjoy or else you just wont stick with it.  Training with a friend will make the time so much more enjoyable and more likely you will stick with it in the long term.

You will get more out of a session.  With the buddy sessions and small group training I run, I have found people push themselves that little bit harder giving them a better, more enjoyable workout.

Reduced cost of the session.  Personal training sessions are a luxury and can be expensive.  With Buddy sessions you share the cost and small group training the cost is reduced even further.  With a smaller impact to your budget there is a higher likelihood you will stick with the sessions much longer.

Having shared goals and someone to share the experience of training and reaching those goals can be very motivation and rewarding, creating a strong friendship bond.

Get your friends together make a commitment to show up for each other and get moving!

15380690_10211098950247241_4244049074505917723_n15439997_1848028435438192_8104506886132914048_n15941265_1859319700975732_1935883475025817193_n17629754_1910016945906007_3376348340508020715_n18278673_10212502025163237_1102315386579948212_o23592314_10214286852902815_6586051453790103996_o North Haven, Team Sweat, Largs Bay, Semaphore, Lefevre Peninsula, Personal Trainer, Personal Training, Mobile Personal Trainer, Child friendly

Lefevre Peninsula – So Beautiful

Leave a comment

We are so lucky with where we live! So beautiful 

Plus no gym memberships needed. I just spent 30 minutes running down the stairs, 10 x incline push ups, 10 x squats and then running back up again! 

The workouts are limitless.  Get out there team and get it done! You will feel better for it x

28879024_10215249641931939_787134047_o28424001_10215163506138598_9033526292600235735_o

Personal Training North Haven, Taperoo, Osborne, Outer Harbor, Largs, Semaphore, Lefevre Peninsula South Australia

THE MOTIVATION FAIRY AND PROCRASTINATION PIXIE

Leave a comment

This week I read the article ‘Waiting for the Motivation Fairy’ written by Hugh Kearns and Maria Gardinar.

I talks about the procrastination we all know about, the one more episode of a show or a coffee break that drags into lunch however it also discusses that most procrastination is more subtle and can be mistaken for productive activities. For example you have promised yourself you will go for a walk every morning but on the third morning you get up and decide to put a load of washing on, then you end up emptying the dishwasher and then while the house is quite decide to vacuum and steam the floors. Before you know it you have no time for your walk. You wouldn’t necessary label this as procrastination as you were being productive however it is. The flaw of these tasks are they have not help you achieve that goal of walking every morning. You may even feel guilty or a sense of failure because of it.

The article states that psychology research shows that action leads to motivation, which in turn leads to more action. Ever felt like you want to lose weight but cant seem to find the motivation to start well the research shows that you need to start before you feel ready, then you’ll find more motivation and then you’ll take more action. However as we all know, the article continues to state, that starting before you feel motivated is difficult!! If it was easy we would have all achieved our goals once we had set them. However there are strategies to help assist you get started.

1. Set your goal and break it down to little steps or small achievements.

2. Set a time to achieve all the small steps and therefore the overall goal.

3. Build in an immediate reward for each small step.

For example – you want to loss 20kgs in 12 months. To achieve this you need to achieve a 400grms loss on the scales consistently for the 52 weeks.

Every week you achieve this you buy yourself a coffee and put $20 in a glass Jar visible on display in the kitchen. The immediate reward of a store bought coffee and a long tern reward of $1,040 to spoil yourself when you achieve your overall goal, also on display to remind you of your success.

Here you have your overall goal, have it broken down to steps and when you achieve it you have an immediate reward as well as your long term reward.

So set your goals team! Don’t let the procrastination pixie get in the way, even if he is disguising himself as being productive. Find your motivation fairy and make her your best mate. Go out and kick goals together!

26166640_10214683902348803_4595623753700399062_n.jpg

Enjoyable and Simple Healthy Lifestyle

Leave a comment

Like most businesses I have a detailed philosophy of what I want my business to be about. This is huge for me. This philosophy not only represents my business but me as a person.

One element of my philosophy is to make living a healthy lifestyle enjoyable and simple. If you are not enjoying it you are not going to stick to it in the long term. I want everyone to be the healthiest and happiest versions of themselves.

My workouts are simple and clear with no or minimal equipment and are designed to be able to be performed in even small spaces. Technique and form is a focus as educating my clients on how to preform movements confidently is the highest priority. I encourage my clients to take the workouts home and repeat these when they have time. My end goal is for all TEAM SWEAT members to have the knowledge, confidence and motivation to continue on their health and fitness journey when their time with me is up.

I am a proud personal trainer when I get messages from motivated TEAM SWEAT member putting in the hard yards to achieve their goals outside of our sessions, like the example below from Kimberley.

Shelly x

 

16473875_1878713909036311_6357760083222110448_n.jpg

Be an Inspiration to Others

Leave a comment

Let’s be honest, starting to live a healthy lifestyle can have its challenges.  The biggest one is mindset.  Unless you have decided this is what you want to do and are 100 percent committed it may only last a month or just a few weeks.

Once you start within the first few weeks you have more energy, you’re sleeping better, and you’re more passionate and organized with food.  You are glowing with the excitement of changing for the better and best of all you see results in measurements and clothes starting to feel more comfortable which gives you an additional boost in confidence.

So what happens next . . . there are two ways this usually goes.  1. People around you don’t support or take an interest in your new healthy lifestyle and mindset and/or are even negative about it.  It gets you down and you start to feel unmotivated which generally ends up with you stopping and although for a while you feel bad life goes back to the way things were before, lacking energy, feeling slightly down and just a tad blahhh. Or 2. Your friends and family see the amazing changes and hop on the healthy lifestyle bandwagon.  They want more energy and to feel and look healthy as well.

At Sweat and Inspire we have created a community where we praise and encourage each other to be the healthiest versions of ourselves.  Now let’s be clear here …. We are about making healthier choices, reducing salt and sugar but we do not count macros or focus completely on clean eating.  We talk about food that’s good for your soul and how moving will help through those tough days whether it’s that bully at work or illness.  If you only do one thing in your day MOVE!  I can’t stress this enough . . . it can be a mass gym session or a stroll around the block . . . just move!

I am a blessed personal trainer who can say all my clients are motivated and committed. They rock up and go hard.  They also engage with each other in our private TEAM SWEAT Facebook page, sharing ideas, encouraging words, sharing results and being the best support team to each other.  They all inspire and motivate me as well as each other.

Their healthy lifestyle mindset doesn’t end at the private Facebook page as often friends and family join as clients or I hear stories of partners/friends/family losing weight and joining in during home workouts.  As a personal trainer when I hear that family and friends are being encouraging or even stepping up and joining in the sense of relief that this person is now set up to succeed and excitement that this client has been such an inspiration that others now want the same feelings and results.

I encourage buddy sessions however there are negatives and positives to these. The negatives are you lose more workout time during weigh in days, the sessions aren’t all focused on you and sometimes compromises due to ability need to be made.  However the positives outweigh the negatives and these are you have a friend, a buddy who is going to inspire you, who will encourage you to go to each session and go your hardest, who will help you get back on track when you fall off and will quieten the sound of the haters.

I have many buddy sessions each week and there are some pictures below of family’s, couples, mothers and daughters, friends who work hard together to be the healthiest and happiest versions of themselves.  So if you want to do one thing this week for yourself.  Grab a friend and go for a walk, maybe lock it in for a weekly catch up.  You never know who you will inspire x

X Shelly

Mindfulness – Deep Breathing Relaxation

Leave a comment

I bet everyone has heard of mindfulness lately and there is a good reason.  By being mindful we can strengthen our inner resources to improve our resilience in our day to day lives.

We live in an increasingly stressful society filled with work, training, friends, family, study, healthy eating all competing for our attention on a daily biases.  We have all seen those memes of facebook as below.  I’m sure we can all relate.  Everyday life can be extremely stressful and that is even before we throw in a major life event like illness, death, redundancy, divorce, etc.

8c57374bc9a4d7627fa6188d0e458c8e

This is where mindfulness can come into play.  The definition of mindfulness is simply a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. Easy right?! Not always.  When you are caught up on the phone with the IT department (#areyoufingserious #wheresthewine) or stuck at ANOTHER lot of roadworks mindfulness can be a hard mental state to achieve.  Lets be honest in those moments we are usually more focused on not losing it.

However there are some quick and easy mindfulness meditation techniques which you could try to help relive stress and tension in your body.  Below is just on technique which can be used anywhere.

DEEP BREATHING RELAXATION

How to use and when:

This exercise can be used at any time, either by yourself or in the company of others.

It may be done standing with your eyes open, or if you are alone, sitting with your eyes closed for a longer amount of time.

It can be used:

  • Feeling tense
  • Feeling Anxious
  • Finding it difficult to relax
  • In a challenging situation

Instructions:

  1. Start by breathing in slowly and deeply, so the breath fills the lower abdomen (rather than the chest).  The abdomen should expand out.
  2. Then breathe out slowly, expelling all the air first from the lower abdomen and then the lungs.
  3. Continue breathing in and out slowly and deeply, right to the bottom of the abdomen, about ten times.
  4. Allow your breathing to return to normal.
  5. This can be repeated as often as required until you feel calm and relaxed.

Exercise plays a huge role in minimizing stress but we cant always go for a run or smash a gym session.  So next time try the deep breathing relaxation technique and see if it makes a difference.

 

 

Team SWEAT City to Bay

Leave a comment

On Sunday a few Team SWEAT members rocked out in their Sweat and Inspire t-shirts for an active, fun and social day either walking or running the 12km City to Bay in Adelaide.

14316791_1798422887065414_1186163729154193165_n

At Sweat and Inspire we are all about fitness being fun and enjoyable.  These community events are a great opportunity to get a group of friends together to enjoy the sunshine and be active.

 

This slideshow requires JavaScript.

Huge well done to all the Team Sweat members who got out there and made it an active, fun and social day. You are all amazing.

Special shout out to Tanya . . . you smashed it.

city-to-bay-results

If you’re interested in getting more active contact us now and enquire about our personal training sessions.

HEALTHY LIFESTYLE MINDSET

Leave a comment

How many times have you decided to overhaul your lifestyle in order to lose weight and get fit, only to abandon your efforts in a few weeks or after only a few days? How many times have you lost weight on a quick fad diet, only to find that once you started eating normally you put the weight and probably more back on?

There are many reasons this may have happened.  Talking to friends, family and TEAM SWEAT members what I have identified as being a major contributing factor is not developing a “HEALTHY LIFESTYLE MINDSET”.

A healthy lifestyle mindset will keep you moving forward and making progress in your efforts to lose weight and get fit even when you hit hurdles in your journey.

So what does a healthy lifestyle mindset look like?

  1. Accept Yourself for Who You Are

One of the unfortunate parts of society these days is the ease in which social media allows you to compare yourself to other.  How they look, what they have, etc. Everybody is unique and you need to focus on yourself and who you are that makes you unique and not to compare yourself to others. Appreciate your life and let others worry about their own.

  1. Eating Healthy = Feeling Healthy

To achieve a healthier mindset and outlook on life as well as generally feeling great you need to eat healthy nutritious food.  Food is fuel.  It helps with general health and wellbeing, concentrate better, sleep better and get the most out of your training. Respect yourself by eating what your body deserves – FRESH NUTRITIOUS FOOD.

  1. MOVE. MOVE

This is so important!  As much as I dislike the Pokemon GO phase (please let it be a phase) It has got people moving.  You don’t need to run 10kms a day or smash out huge sessions in the gym.  Just aim for 30mins of movement 5 days a week.  Walk in your lunch break, take your dog for a walk, ride your bike or skateboard.  JUST MOVE!

  1. Rest

Just as much as eating nutritious healthy food and moving is important don’t forget to rest.  Having a regular bedtime and sleeping for the required amount of time for you to rise the next morning feeling well rested and ready to go is essential. (Ok side note here – I have a toddler who doesn’t sleep well so all the mums out there try your best, compensate with coffee and dreaming of a day where regular sleep will be part of your life again).

  1. Surround Yourself with Positive People

This is one of the most important elements.  Ever worked in a job where there was that one person who always complained and was negative.  Ever noticed how it spread and for every negative comment that person made it took five to rectify it.  Negativity can have a harmful impact on your life.  It can drain you of energy quickly.  Steer clear of the drama and socialise with friends, family and work mates who are up-beat, positive and supportive of you.  You will find quickly this will have a positive impact on your outlook on life and reinforce the healthy decisions you are making.

  1. SELF TALK

As much as surrounding yourself with positive people will have a healthy impact on your life remember the most important positive person in your life is YOU! We are conditioned not to compliment ourselves.  As aussies we are always taking the piss and laughing at our faults.  Well from now on complement yourself.  If you beat a personal best on the treadmill or eat only healthy nutritious food for the entire day pat yourself on the back.  Be proud of those achievements and tell your friends. As all the people surrounding you are positive they will celebrate your achievements with you (probably take the piss a bit but mostly celebrate).

  1. Appreciate the Small Things

Always appreciate the small things.  Acknowledge your good days, accept and appreciate compliments you receive, enjoy the sunshine coming through the clouds.  Be thankful for your health and your loved ones. We take the small things for granted when they are really the most important.  Life is not about the destination it’s about the journey. Had to at least have one annoying saying in here, but its true.

Having a HEALTHY LIFESTYLE MINDSET is all about creating a life you love. So don’t compare yourself to others, respect your body and eat nutritious food, move more in your day, listen to your body and rest when you need to, be positive and surround yourself with positive peeps, and most importantly take the time to appreciate the small things x

youth-active-jump-happy-40815.jpeg

Skinny Jean Challenge

Leave a comment

Skinny Jean Challenge – Zip Up with Amazing Results in 30 Days!

Starts Monday June 13th 2016.

Do you want amazing results in a short time? Join the 30 Day Skinny Jean Challenge. Results guaranteed!

Each session includes personal training and nutritional guidance.

I recommend 2 sessions x 45 minute PT a week.  However I do understand some people are time poor so we can definitely make one session a week work. The session price is $30 so if you share with a friend it will only be $15 each per session.  Just note with measurements and food discussions sessions may be about an hour long with the workout section taking 45 minute.

In the first session we will discuss nutrition and you will be provided with nutritional information and recipe ideas, we will develop an exercise plan to keep you organised and motivated between the sessions. If you like we can weigh in once a week and take other body composition measurements. Some people like to see the number on the scale while others would prefer to go by how their clothes feel.  Its totally up to you! You will be provided with a food and exercise diary to encourage you to stay on track. I am available for any questions 24/7 through text, call, email and Facebook message.  So any questions about food whether its OK or types of exercise you want to try you can contact me and we can discuss.

The sessions can be performed at your home or local park.  I use a variety of equipment including kettle-bells, dumbbells, plate weights, power-bands, barbells and boxing equipment.

Some clients find from our sessions after the four weeks they have the confidence and knowledge to workout at home by themselves.  This is what this challenge is all about giving people the skills and knowledge to be able to continue with a fit and healthy lifestyle once they decide PT is no longer for them.

I personally love this challenge.  Its quick and if you commit results are guaranteed.

I love helping people achieve their health and fitness goals. This is a great challenge to get you started on your health and fitness journey with all fitness levels welcome. For all the amazing mums out there children are welcome at the sessions.

Contact me now. Spots limited.

Shelly x

13319728_1754418278132542_2112836761009044124_n