1. Where are you are now?

To finish you have to start right? Well not really, to finish strong, you got to start realistically! Firstly, separate your goal from your emotions and try to be practical. Where are you right now? Without being judgemental, taking stock of the status quo means asking yourself a bunch of questions. Practical things like have you put weight on, if so how much? What kind of exercise do you enjoy these days? List what you might like to upgrade. While you’re at it, are there any chores that can be multitasked? Are you bored of your routine? Let the questions flow and write it down.

2. Where would you LOVE to be?

How this looks to each of us varies – and some of us have more work to do here than others. Sometimes we might have the big ‘life goals’ and sometimes we want to drop a couple of pants sizes and climb the stairs without dying. Think big AND small here. All big pictures are made of a million tiny pixel pictures so once you know how you’d love to feel and/or look or what to accomplish, you can plot the steps you need to take in the form of micro goals.

3. What habits will you need?

A  New Beginning, a goal or lifestyle change all depends on finding the easiest ways to create habits and stay on track. Did you notice the word easy? Easy like Eeaaasssssyyyy pppeeeaaassyy.

It’s not as far away as you think. We all make things happen. For example, you love clean, healthy teeth so brushing twice a day is your regular habit. Boom – you’re already an expert who does a million good things in a day to stay healthy and well. When it comes to a new beginning of any sort,s appropriate habits = success. If you want to start training before work – your new habits might include, getting up early, packing a post workout snack, taking lunch to work, going to bed early.

– it’s no wonder we sometimes gets stuck and just give up!

And how does one STICK to these new habits … for most of us, it’s a combination deal, a little discipline, a positive mindset and knowing what works for YOU. Try these hacks on their own or in conjunction with each other.

1. Work = Reward. Old fashioned as it may be, use something you love as a workout motivation. Try saving your daily coffee as a pre-workout bevy and have a specific series/podcast you like and watch it when doing cardio. This technique will work for you if you like your rewards regular and often – and of course, this is a double winner because the ‘thing’ you chose will start priming you to be in the right headspace for the workout.
2. Start with Teeny Tiny Habits. Step one; start with a Tiny Minimum promise. Step two; find a space in your existing routine to complete it….simple and genius and the brainwork of BJ Fogg, author and founder/director of the Stanford Behaviour Design Lab. His recipe is a simple combination of “AFTER I …(insert regularly performed task here)… I WILL … (insert tiny baby new habit here)….“

Want to start reading books? “AFTER I wake up … I WILL read one sentence” Want to start exercising? “AFTER I go to the toilet I WILL do 2 pushups”. Small changes now = Big changes later. Fact.

1. Schedule in 2 workouts a day. Tiny PT Princess Kayla Itsines recommends this pearl of wisdom and it’s a particularly good idea if you have an unpredictable lifestyle and love shorter workouts. The upside here of course is that you have created TWO opportunities to succeed that day! Yes!!
2. Make your Workouts SMARP. ..and we mean Spirited, Measurable, Appropriate, Regular and Progressing. Approach everything with a highly energised Spirited commitment, make sure you Measure your improvement, be certain that your training is Appropriate to you and your goal, schedule it Regularly and keep pushing for Progress. S.M.A.R.P.
3. You need waaaay more than Will Power. Mr Mark Manson (author of The subtle art of Not giving a fuck) describes how harnessing Will Power alone is a short term fix – one that will lead you down the Shame and Guilt path. Basically the shame, guilt and anxiety about wanting something you are trying to avoid causes us tension to cave in…. and once the binge session is over – we are left with even MORE tension, guilt and anxiety – this time, we have a small serving of failure and regret to lug around.
4. Just Show UP. It sounds cliché, but file away the excuses cos you really only have to put the major effort in until the habit is fully formed. How long does that take? Well – that depends on multiple factors – things like previous experience, access to training the skill, emotional state….etc etc. Know that there will be crappy, lacklustre workouts. It takes time to get places and the bummers are as much a part of the journey as the sweet highs.
5. Knowing WHY helps. Your big why in life might not be immediately clear right now and there is a lot of research about how knowing your ‘why’ will help you achieve. Simon Senek famously brought us his book ‘start with Why’. And for many it was the game changer that got them over the line. Don’t worry, some of us ponder our BIG WHY for years and so what? Until you know the BIG WHY, maybe focus on the many little whys – like feeling happier or setting a good example to the kids.
6. Spicy & Fun to Keep things Fresh. There is such thing as habit fatigue and researcher Caroline Benner at Berkeley University teach us that spicing things up is important when our habits become boring and we want to quit. Best way to do that? FUN. Yep, you heard right, feel bored = have fun!

You can think of a New Beginning as kind of like a small city –one where you can wander aimlessly down Goal Setting Street, Sidle down past ‘They Never Really Last Lane’, whirl down ‘Will-Power Street or set up camp in ‘New Habits-ville’.  Either way, your new goal should make you feel excited and happy. Wanting more for yourself makes you grow and mature. Becoming a manifester in your life will inspire your daily existence of both you and the people around you.

Firstly, approach your body holistically and check out this short but helpful list to make sure YOU are doing what it takes to both UP your game to stay IN the game.

1. Get stroke correction – even when you have been playing for years, learning to make stroke adjustments can be a magnificent way to both improve your game AND keep your brain and body working well together.
2. Rehabilitate your injuries properly – you might have had a shoulder reconstruction or a fair few old niggles – but if that IS your story – then make sure that you prepare your body before and after a game  (SEE our tennis coach pro tips –  video of me being taught to do a few tennis stretches by Head Coach Stephen Day)
3. Do the added training that supports your power. Great tennis (and golf) play depends on your ability to use strength, motion, torque and velocity at the exact right time. Methods (like therapeutic pilates and therapeutic personal training) allow you to break a movement down and strengthen underperforming muscles.
4. Balance and Agility Practice… yes practice. If you don’t use it, then you lose it so do things that challenge your balance off the court too….think walking in the surf, standing on one leg to brush your teeth, imaginary  tightrope walk – add a head turn when you get better. SEE Video here
5. Stretch BEFORE and AFTER your game. Period. We asked the Head tennis coach Stephen Day from Wentworth Tennis Club to take Christina through which three stretches we could ALL be doing before a game. CLICK HERE.

This, of course is just the TIP of the iceberg!! If you are interested in hearing some more about Improving your swing, FFF is excited to announce our Next level Tennis and Golf Swing Workshop – Therapeutic Pilates for Swing & Stroke Improvement Half Day Workshop. Learn the tricks that will improve your golf and tennis game, and keep you playing for longer. Click HERE to register your interest in the course details.  VIP members will be getting the details on our Facebook group – but check out my socials (FB and (INSTA).

Until then, hope these tips help and ….look forward to helping you show them competitors how it’s done ..ahem, I mean move to the next level of game! Look forward to seeing you all at the Mini Course 

Today’s Full Flow Tip is to try the (life changing) Full Flow Fitness Love 20. There are only 3 steps and the Rules are simple.

1. Stand in front of a mirror or family member
2. Say 20 nice things about yourself TWICE a day.
3. Try to do this for 30 days EXACTLY.

Easy. Right? We ALL think ALL the time and we didn’t pick the record that got put in our record player. Our subconscious bias’s inform the majority of the decisions we make and so it’s worth taking the time to assess the things we subconsciously say to ourselves.

But I don’t like to brag……

I can feel some toes curling from here – this is terribly unAustralian I know but it’s all in the phrasing. If “I am a sexy, hot warrior (princess)” is embarrassing to you then try “I grow my warrior power every single day”.
Let the Cringe you feel be your friend. Seriously. Anything other than absolute certainty (and there’s always a something) show us we aren’t fully sure of this aspect of our self. The key is to keep rewording until it feels real.

But affirmations are so 80’s…
These aren’t really affirmations. “I love how my body serves me in life”. Or “I am friendly and caring” should be thought of as statements of facts – things you forgot to tell yourself recently. The idea is to keep going until it’s thrilling not weird and forces you to show yourself (The Boss) some daily gratitude.

A funny thing happens when we start to show self-love – we find that love in others reflected in the world around us and open ourselves up a little. For further inspo – read or listen to some of the articles and talks below and let’s get it on with the BOSS – why not?!

Some articles to read

A Self talk and sports performance Meta-Analysis

Mind Matter: Cognitive and Physical effects of aging self-stereotypes

The effects of Motivational vs instructional self talk on on improving motor performance

Some TED talks

The Skill of self confidence

Positive SElf talk – common thinking errors

Other Papers

https://web.psy.otago.ac.nz/pdfs/Ted’s%20PDF’s/2002ChiDev.pdf

https://www.csee.umbc.edu/courses/graduate/671/fall12/resources/searle_2002.pdf

http://pagi.wikidot.com/wenger-social-theory-learning

http://people.psych.ucsb.edu/sherman/david/publications–david-sherman/shermancompass2013.pdf

http://onlinelibrary.wiley.com/doi/10.1038/oby.2005.212/full

http://www.tandfonline.com/doi/abs/10.1207/s15324834basp1503_3

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1030.8953&rep=rep1&type=pdf

1. The joys of a local daily excursion! My bike rides were a triple treat, I got to exercise, I shopped locally and I spent time with my family. I will never again underestimate the power of a daily excursion to bring closeness whilst making the most of my time.
2. Can the Commute – That virtual office space you set up doesn’t have to be dismantled. Organise with your work to mix it up sometimes – you have statistics on your side that you will be more productive, happier and save money/time/stress/carbon footprint.
3. Keep the home fitness station! CONGRATULATIONS – you’ve got some equipment, you’ve tried online and whilst maybe not as good as your normal set up, there are no more excuses when making your training session gets hard J!
4. Look after our Elders. Isolation for our older community is a real and constant thing – I really appreciated the reminder to check in on the less connected, it might be me living all alone one day, I’d like to think that people will take time to care for me.
5. Reduce, Repurpose and Share. Whether you had less money or it wasn’t available, most of us had to build, borrow or get creative with what we had. ISO was a good opportunity to get off the roller coaster of consumption and our planet take a breath.

As always, l am here to help  you LOVE  your fitness journey and answer any questions about your health, fitness and well-being. If you are ready to kick start January with some Personal Training, Pilates, Meditation or just advice then call 0450331449 or email me soon.

1. Figure out the problem – What do you really dislike?
   It may not be that you hate the gym – only that you hate carrying your gym kit around all day – or maybe you’re so hungry by 530 that the very idea of training makes you sweat – and not in the good way. List your obstacles and then at least three solutions for each obstacle
2. Try different/cheaper/more fun. Plan to do five new things in the next 2 weeks. Be random. Why not? Gym on Monday can be followed by skateboarding on Tuesday and dog/kid walking in Wednesday…
3. Fake it till you Make it– There are ALWAYS two sides to a coin. Try a running commentary of being deliberately positive.This goes something like “this is a nice blue carpet…how nice that the receptionist knows my name ….my usual class is full, well, thats annoying but I can now try something different…” If you are making honest observations you be shocked at how effective simply changing your perspective is.
4. The big 50
   List at least 50 reasons why your good health will serve you and your family. I mean literally 50, handy to read in moments of poor me. Keep it interesting. If you still don’t want to, then you haven’t tapped in and you need a longer list.
5. In-source AND Outsource
   Get it where you can – a motivating book,instagram, a training buddy, or announce your goal on Facebook. Sometimes we need help from within, but sometimes we need to outsource by telling the world or committing to a bigger picture like a sports event. For some fun #inspo click here
6. GO FOR IT!! You might actually enjoy it despite yourself.

If you want to move your training to another level, or have injuries that need rehabilitating, give me a call on 0450 331 449 or email me,… if you don’t take care of you – then who will? . For some fun #inspo click here.

PS. Please feel free to come and try and let your friends know about my classes – First Session FREE. My current offerings are listed here and are packed with what YOU need – no matter your fitness right now.

Eat
… Food that you like
… Food that’s healthy
… Food that doesn’t take too long to make
Eat regularly and regularly avoid sugar, too much fat, wheat, packaged food and salt.

Sweat
Do whatever it takes – buy a pedometer, a DVD, get a trainer or a do a class – whatever it is you decide to do, do it daily….and don’t count it unless you SWEAT some.

Sleep
Quality or Quantity? … BOTH.
… Make your sleep ritual awesome
… Tidy you room
… Switch off the t.v.
… Cut down the evening vino (preferably out)
Average 7/8 hours a night. You’ll burn fat, function better and be much for fun to live with.

Love
… Think more often about what you love than the things that annoy you.
… Do what you love regularly – whether it’s your latte, your hour long bath or your beloved – plan to do something you love every day and acknowledge it in your diary.
… Write to, email, call or tell someone you love them every day. Whether it’s telling your mum she did OK or taking time to appreciate a colleague, the love you share will feed you both.
… Regularly think about love – it’s scientifically proven that positive people who think grateful thoughts live longer, happier and healthier lives. Challenge yourself to find the lovely in the most mundane, ordinary things – it will change your day and you will be teaching your nearest and dearest to see how extraordinary the ordinary really is.

And … don’t forget to fall off the wagon occasionally. After all – that’s part of being a Human too!

If you want to get back into gear, change your program or inject some more fun into your routine, give me a call on 0450331449 or email me,… if you don’t take care of you – then who will? . For some fun #inspo clickhere

Yours in Food, Sweat, Sleep and

PS Please feel free to come and try and let your friends know about my classes – First Session FREE

Don’t even attempt to have any ME time without first following the essential

FOUR S’s OF ME TIME.

1. Spend it. Know exactly what you would do in 5 minutes, 1 hour, half a day or on a whole day off. Have an emergency list so you don’t find yourself idly folding laundry or answering calls.
2. Schedule it. Once you’ve found your ME time – lock it in the diary like you do everything else. If you’re hopeless at ME time, you may need to book an appointment to have your nails done or book lunch with a friend.
3. Spruke it. Facebook it, or tell the fam and friends – the more people who know it’s happening – the more likely you’ll do it.
4. Say Thanks for it. “What you Appreciate, Appreciates” (A favourite saying of mine by Dr. John Demartini). Gratitude and thankfulness go a long way.

But wait – working in peace is ME time. Right? WRONG! I loooooove working in peace time, but it’s exactly that. Work. Guess what? Working out isn’t ME time either – that’s a given. The ME time is the cheeky 10 minutes in the sauna after your workout where you switch off and be in the moment. ME time is the stolen walk in the park, the half an hour in bed with a cuppa, or the long overdue lunch date with a friend.

It’s all too easy to put everyone else first, but you have to look after your own engine too!

Love and extra Me time vibes,

P.S. Keep the last of the winter bugs at bay by staying fit and healthy with Pilates classes! Stretch Meditation is also happening on THIS Saturday! Book your class here NOW

PPS Got a partner you want to have join your session? Find your full flow and call me on 0450 331 449…or email me… if you don’t take care of you – who will?

For enquiries about Personal Training/studio Equipment classes and Group Exercise for your Mother’s group, email me.