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Hello!

As summer approaches and we start to take off the layers of clothes, lots of us are busy trying to get into tip top shape!!

There’s the obvious ways to go about this – to look and feel amazing we need to exercise regularly. And we need to also eat well – nothing new. But here’s a massive problem when it comes to the eating well part….

We spend LOTS of time justifying WHY we eat crap !!

Here’s some examples of how we justify what we eat:

• It was bla-bla’s birthday and so I had to have some cake
• Everyone else was having some
• Yes I had some pie, but I didn’t have as much as everyone else so that’s ok
• There was nothing else in the fridge/pantry
• I was stressed/emotional
• I have my period / I’m getting my period – I have NO time for this one!!!
• We were out, and there was no other options
• And my all time favourite – I was “hungry” or “starving” or “craving” something.

If we worked as hard trying to eat well as we do trying to justify our not-so-great habits – we’d all be much better off!! Don’t get me wrong, I do this too – not in relation to eating or exercise, but in other aspects of my life. When we make poor choices, it’s often much easier to deal with when we use a reason or excuse why it just ‘had to happen’.

Now I’m not saying that you can’t have cake on someone’s birthday, or you can’t eat a treat-meal when you go out, HOWEVER, if you’re on a weight loss mission and aren’t getting where you want to be due to over-eating or making poor choices, then be careful you’re not sweeping that issue under the mat by justifying your actions. Be honest about why you’re making the choices you make, and don’t constantly try to make it ok by convincing yourself that it had to happen.

If I was out and about, and for whatever reason McDonalds was the only place to eat (which these days it never is) – I would hold off and eat later, or I would have been organised and brought something from home to eat instead. Trying to sell ‘there was no where else to go’ doesn’t cut it, and this really comes down to priorities.

Be upfront and honest with yourself, don’t feel guilty if you do over-do it, but also try not to keep telling yourself why you just ‘had’ to have that piece of cake! It might make you feel better mentally, but your body’s still gotta deal with those calories!

If you’re committed enough and organised enough – you’ll make great choices. And if you slip up and eat half a cake, get on with things and fix it, don’t convince yourself it’s what you ‘have’ to do every time someone has a birthday! (especially if you have lots of friends!!)

Have a good day!

Paula

I completely understand that starting something new can be daunting and uncomfortable.

If you’re wanting to lose weight – it can mean turning up to a new gym or PT class where you know nobody, you feel awkward because everyone else has been training for a while and now know what they are doing. You might even feel like people are judging you, which they probably aren’t, but when we’re already feeling overwhelmed and possibly self conscious, we often feel we are uncomfortably the centre of attention.

What we need to remember is that this passes – very quickly!!! Before too long you’ve become ‘part of the furniture’ and feeling right at home – AND what’s even better than that – you’re on your way to a fitter, healthier and happier self. Remember that people who are already training also had their “first day” and I’m sure they also had some reservations about starting something new too.

Remember that facing up to something that you’re really scared of starting can be character building. I love that feeling of pride when you go and do something that frightens you…. It’s empowering!

Life is definitely too short to put something off that’s really important to you because you’re worried about the initial awkwardness. We all start somewhere!

Here’s the most important message – that very brief time of feeling out of your comfort zone, is absolutely nothing compared to spending months, possibly years, being overweight and unfit with no self-esteem. And if you’re health is being effected, then awkward or not, you have to fix it.

So keep in mind that everyone has started somewhere. Everyone’s been the ‘new kid’ and everyone’s probably felt a little intimidated . But once you begin that wonderful journey of looking after yourself, feeling great and being healthy and happy, that little bit of fear will be a distant memory and you’ll be focusing on your new and improved YOU!

And I NEED to mention, if you come and train at Be Your Best PT – you will train with the most wonderful and friendly people! I’m honoured to have you all on board, you’re inspiring and brilliant and SO welcoming to any new comers we have!! We may all have slightly different goals, but we’re all working to improve ourselves in some way and that puts us all in the same boat I say!!

The sooner you get your first day or first week over and done with, the sooner you are feeling comfortable, and the sooner you’re on your way to a better version of yourself!!

Have a great day!!

Paula

Routine!!

Are you yawning already?? I know that structure and routine can sound a bit boring.

However…… it gets RESULTS.

Your workouts need to be as routine as brushing your teeth. It needs to be part of what you do. You brush your teeth 2-3 times every day, without a thought, it just happens because it’s what needs to be done, and it gets done without question. You don’t stop and ask yourself if you should brush your teeth, you just do it. There’d be nasty consequences if you didn’t do it regularly. Think about your workouts the same way.

I’m sure we can all relate to this – if you don’t schedule in your exercise, and just hope that you’ll fit it in later when you ‘have time’….. There’s every chance that it won’t happen at all. And let’s face it, while we all know exercise makes us feel and look amazing, it’s not a whole heap of fun while we are in the middle of it. So….. if you don’t schedule in something that you don’t consider to be awesome fun, then again, it probably won’t happen.

I have to say I get so proud when I see clients make working out part of their routines, and I’m sure you all find you’re better off when you’re on track , committed and consistent.

I’m going to use our last 6 week challenge winner Kristin as an example here (looking amazing below). Since the start of our last 6 week challenge in Feb/March this year, Kristin has consistently trained Monday night, Wednesday night and Saturday morning. That is her routine, and it means she never misses. It’s part of her week, her husband knows her routine, as do her kids. It also means she’s now super fit, super strong and looking and feeling fantastic!! There’s been no excuses, no bull shit, this is just what she does now. Of course Kristin has missed the odd session due to her boys or herself being sick, etc, but otherwise her routine has been solid! Routine gets results – that’s it.

And ANYONE can do this!! It’s just about locking in a great routine, and sticking to it. If health and fitness is a priority, then it’ll take a lot for you to let the routine slip. Personally, I will move heaven and earth before someone or something upsets my good routine – it’s super important to me, and I know it works!

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Having irregular workouts is just as unhelpful as a sometimes good, sometimes terrible diet. Eating well for 4 days and then letting it slip for the other 3 just doesn’t get results. You need to have a routine with your eating as well. Example: choose a breakfast that you enjoy, one that works for your goals and is nutrient-rich, and eat that every day – or even alternate 2 or 3 of your favourites. Again, making that your routine means you don’t get caught out, you know exactly what you’re going to eat every day and you are prepared for it. You know what you need to buy at the supermarket. You’ll know how long it takes to prepare, all the ingredients you need, what food you need to take if you go out or to work – easy, and no excuses. If you don’t plan your meals and have some structure and routine, then your day could turn to mush quite easily.

I’d be lost without my exercise and food routine. And I’ve done it for so long now that I don’t even have to think about it.

Saying all that, I do understand that once in a while, good routines get mucked up for various reasons – what you need to do is keep on track as much as you possibly can during these times, and get straight back to the plan asap!! However, change in your day doesn’t mean you HAVE to eat badly or miss your exercise. Example – I’ve lost count how many times Mums have said they weren’t able to eat well because it was school holidays?! Rubbish!! Keep planning your meals, schedule your workouts, and nothing needs to change. Sure take your kids to McDonalds for a treat, but who says you have to eat it too??! Be organised, have a plan and you won’t get caught out.

So if you’re not in a good routine right now, write down a plan. Work out what days you can consistently work out, plan your meals for the next week, and make it non-negotiable.

Eating well and exercising can be hard enough when you ARE in a good routine, when you’re not, it’s unlikely you’ll find success.

Feel free to call me boring…. I can take it! Routine gets things done, and gets results!!

Have a well-planned day!! (and don’t forget to brush your teeth!)

Paula

These days I try really hard to not be concerned about what anyone else is doing. I used to – a lot!! And sometimes I still find myself wishing this or wishing that, but I’ve realised it’s a negative way of thinking.

Typically, we don’t usually compare ourselves to those that may be less fortunate than us and consider ourselves blessed. Instead we’re more inclined to compare with those who we believe have more or are doing more with their lives. This just leaves us in a negative state and feeling ungrateful.

Jealousy and envy are very much a waste of energy. I’ve spent too much time comparing my life to the lives of others. I’ve learnt to re-direct that energy into making myself a better person. I often take time to be grateful for the wonderful things I have in my life, and that’s so much more positive and empowering than wishing I had the life of someone else. And always remember, sometimes we are envious of others when we know nothing about what really might be going on in their lives…. We never know what battles others are fighting behind the scenes.

Today I’m more focused on admiring others for their achievements, and making sure that I’m becoming a better version of myself, every day. That’s not only in fitness , but just life in general. The only person you should strive to be better than is YOU! Life’s too short to spend time wishing for things.

When it comes to your own training and physical abilities, work on improving your own fitness and strength, every day. Never forget where you’ve come from, and never compare to where anyone else is. Maybe you’ve gone from doing push ups on your knees, to doing them on your toes, or maybe you’ve improved your running speed, or your leg or core strength. Or maybe you’ve completely changed your body shape or increased your energy levels. Whatever it is, be proud every step of the way of how far you’ve come. Keep that focus constantly on yourself, while appreciating and admiring what others are doing too. We need to be inspired by others and use them as motivation, rather than just sitting back and wishing, and drowning in envy. We are all capable, and if you want it, make it happen.

I follow all sorts of super fit people on Facebook and other social media. I used to end up feeling sad and wishing I could look like them and do whatever they could do. Now I weigh up how important it is to me, and if it is important I’ll get on and try to make it happen. If not, I admire their dedication and hard work, and get on with working on my own goals.

Regardless of whatever anyone else is up to, keep the focus on you and your own progress!! We’re all individuals with our own goals and wishes. And if you want it…… DO IT!!

Paula

Children are watching us all the time.

The majority of kids who come along to PT with their Mums have at one stage or another, without prompting, done a push up, a burpee, run on the treadmill or a lap of the driveway…. and the list goes on! If they watch you from a young enough age, they will see fitness as being part of our every day life – which it absolutely should be! And if you continue to set a great example throughout their childhood, then you’re setting your kids up for an active and healthy way of life. They won’t know any different.

The same goes for nutritious food. If you aren’t eating well, then what example are you setting your kids? Don’t expect them to eat all their vegetables if they see that you don’t eat yours. We need to always be setting good examples. Yes they will still want junk from time to time, and in my opinion, that’s ok…. As long as they understand that it’s a special treat that they only have once in a while. They should only see you have it once in a while too!!

And of course remember we need to emphasis that our great habits are for good HEALTH, and not so we don’t ‘get fat.’ It can be a fine line sometimes between encouraging healthy habits and indirectly causing kids to have body-image issues. There’s enough pressure in society to have a ‘prefect’ body, we need to make sure that’s never the goal when we’re encouraging kids to eat well and be active.

Oh one more thing while I’m on about setting a good example, not fitness related, but so many kids these days don’t seem to have any manners!! Again, that starts with us adults!! I LOVE kids with nice manners, and I always try to compliment them (and their parents) when they use them!! (wow, am I getting old??!)

So make sure kids are seeing the really important things you do, regularly! They are taking on board more than we sometimes realise!!

Have a great day! Eat well, be active! (and use your manners haha!!)

Paula

Be open to change…

One of the first things you need to realise before you begin a weight loss journey is that things will NEED to change! It’s obvious, I know, but often people go into these things without being prepared to make any, or many, changes. 

Some of us hope to just join a gym or hire a trainer, and magically, results will appear. No such luck.

Some of us are good with change, some aren’t. In fact, some of us are really quite stubborn when it comes to making changes, and this can make a weight loss goal really hard to reach. 

For the stubborn amongst us, keep reminding yourself that your current habits are not leading you towards your goals, they are possibly even taking you further away from them.

I personally have not always been very good with change. In the past I liked to think I knew pretty much everything, and it was my way or the highway…… but I finally learnt to let go and take the advice of others who knew better, and allowed myself to at least try and make changes. And when small adjustments helped me lose my weight and I was seeing great results, obviously I never looked back. By being more open to change, I’ve found it easier to maintain my weight, and improved my health by making small changes and letting go of some old habits.

We are creatures of habit and change can be really hard, but keep reminding yourself that if you don’t make changes to your lifestyle, then chances are you won’t see any change in your weight or body shape.

At least be open to TRY and change…. baby steps might be the way to go to start with. Maybe implement one or two small changes at a time, and see how that goes. For example, eliminate an ‘extra’ or ‘snack’ that you know is slowing your progress one week, and the following week work on another positive change such as organising a weekly workout date with a friend, rather than a coffee and cake date. Trust me once you start seeing results, you’ll be happy to implement those changes into your every day!!

Change can be scary, I completely understand. But try to look ahead and imagine the fantastic rewards that change can bring!!

So be determined, have a clear goal in mind and OPEN your mind!! Change brings change!!

Paula

Most of you know I get up very early in the morning to do my own workouts. I plan it so I can get my session in before my husband goes to work so if the kids wake up, someone will be there in the house.

For those of you that don’t know, I’m up at 4.30am and working out by about 4.45am.  

I have 2 points to this message:

1. I’m completely dedicated to my workouts and my healthy lifestyle, and if it means I have to get up early so I can get it done without interruptions and without inconveniencing the rest of my family, then so  be it.  I’m also a morning person, I don’t really enjoy exercising at night, so it suits me.  And of course I’m fortunate enough to have my gym ­ so rain, hail or shine my workouts get done.  Although, saying
that, before I had my own gym, I did used to get up very early before work (when I worked full time in an office job) and went for a run and did some body-weight exercises such as push ups/squats/lunges ­ so a home gym isn’t absolutely necessary (but yes it does help).

2.  My 2nd point though, is that I DO NOT LOVE my workouts and I don’t spring out of bed ready to take on the dreaded cross trainer and lift heavy weights.  I often drag myself out of bed, knowing full well that I’d rather turn off my alarm, shut my eyes and go back to sleep.  What I do love is the way the workouts make me feel and the positive rewards that they bring.  I just wanted everyone to know that I’m only human,
and working out, as well as disciplined eating, is a challenge for me just like it is for most of you.  Trust me, I’d love to sleep in most days and I’d love to eat what I want when I want ­ but as everyone knows  that doesn’t make things happen and it doesn’t bring change.

I do it purely for the many benefits, not for the love of exercise or saying no to chocolate.

What you do sometimes feels like a sacrifice, but think about the consequences of not looking after yourself.  Fit it in, make it happen even if it’s tough.

Paula

I hear it heaps!  “I’ve got this friend who eats whatever she likes, never exercises, and never puts on weight….. it’s not fair!”

But hear this……

It’s commonly thought that if you are overweight you are unhealthy, and if you are thin, you are healthy. But research suggests that isn’t always the case and if you’re a “skinny fat” person – beware!!  

The medical term for this is “MONW,” or metabolically obese normal weight.   This means you have not enough muscle and too much fat (especially belly fat). Turns out we shouldn’t necessarily be envious of our ‘skinny’ friends, it can be better to be to be bigger and fit than thin and out of shape.

Often our ‘skinny fat’ friends have a ‘healthy range’ BMI so feel happy and content in maintaining their current lifestyle habits.  These are often the friends that eat lots of processed foods and sugars, consume lots of alcohol, do NO exercise, and on the outside, their bodies don’t seem to be affected by it.  

But if a doctor was to investigate further, you often find they have high blood sugars (a diabetes risk), high triglyceride levels (fat in the blood), high cholesterol levels and high blood pressure.   

So, careful not to assume that your size 8 friends are pictures of health…. They might be if they do the right things, but it’s not a given.  

Sometimes we need to shift the focus from ‘skinny’ to healthy!!  

Keep muscle on your body, feed your body with nutrient rich foods, and keep your doctor happy!!

Have a great day,

Paula Gale