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Your success will depend almost entirely on how well you can motivate yourself.

Consider: a self-motivated but otherwise average person always outperforms a genius who can’t get going.

When it comes to achieving any goal, having a propelling reason behind why you want to accomplish it is the number 1 key to of success. However, if your motivation is purely for external rewards to buy big things, validation, and recognition and success, no matter how hard you try you will never find happiness.

You will be forever running away from feelings of not good enough, unworthiness and not-enoughness rather than running towards the very best version of you.

External Motivation

External motivation is the desire to gain a reward or avoid an adverse outcome and it is driven by an outside/ external demand obligation or reward.

Here are a couple of examples of external motivation.

>You complete a 10km fun run solely because you want to beat your friends time and show you are better than him.

>You decide to start your health and fitness journey because the doctor told you should lose weight or you will have to take diabetes medication.

>You work overtime on a project with a strict deadline because your boss has told you there is a cash bonus if it’s completed on time.

So what do you think happens to the runner who beats his friend’s race time, the guy who needs to lose weight because his dr told him so or the hard worker driven by financial reward.

They succeed in their challenge, collect their prize and forget about it. Do they learn anything?

Maybe?

Do they continue with the hard work, training and push through when things are tough.

Unlikely.

Are any of these familiar?

The young woman who feels alone and desperately wants a boyfriend. Struggles with her self-esteem and feeling worthy because she believes she is fat. Spends hours on social media comparing herself to others and eventually decides to compete in a bikini competition because she sees the other girls looking amazing on the but also just how many likes and comments they get online.

Or the guy who is depressed and struggles with his self-image so he starts his own business. He thrives on getting the positive feedback and validation from others, the success and recognition. But deep down he feels empty inside because he never really believed in himself.

Using motivation to kick start 

The majority of us start a health and fitness goal start by chasing an external reward.

I want to lose 5kg, I want to fit into my size ten clothes, I want to look great at the beach.

The translates to I want more attention from the opposite sex, I don’t want to buy a new wardrobe or I am seeking validation from friends and family.

It can also mean moving away from discomfort, eg not being teased, being able to sit comfortably on a plane.

All studies show that whilst moving away from pain, chasing validation and likes is a great way to get you started validation from others burns bright and fast, but extinguishes quick.

So what is the answer?

Doing something for you.

Striving toward being the best version of yourself.

Intrinsic Motivation AKA Self-Motivation

Intrinsic motivation aka self-motivation involves engaging in a behaviour because it is personally rewarding; essentially, performing an activity for its own sake rather than the desire for some external reward.

Studies show intrinsic motivation is more likely to produce long-term behaviour change, and lead to more personal fulfilment.

Intrinsic motivation is also linked with your values and having a powerful why.

When your ‘why’ is great enough, your conscious and subconscious mind will help you to align your actions in accordance with achieving your goal.

Having a powerful why will give us the determination to overcome any setbacks.

Ask yourself why do did you work out today or yesterday or last week?

Skip past the I want to look good naked and dig a little deeper.

Is it to be a better role model for your kids?

Is it to lead a long happy healthy life because you have seen so many others struggle and suffer as they age?

Is it that being able to create some space and time for yourself makes you a better wife, mum and friend?

Is that that feeling confident in your skin means you feel more able to speak up at work?

Is it that you realize you’re not living up to your potential, your letting your standards for yourself slip in all different area of your life?

Is it that you know deep down you have so much more potential to give?

Take a moment now to ponder what is your why, why do you show up, even on the days you don’t want to.  Maybe it’s not in the gym, but at home or at work or in places where you need to motivate yourself?

The secret to limitless motivation

We all have an internal drive to be the best version of us. If you want to start the ball rolling and tap into that limitless motivation I encourage you to take some time and answer these questions?

If you could imagine yourself 6 months into the future living your healthiest life what would you be doing every day?

If your weight, size or bf % wasn’t an issue what would you be doing differently than you are now?

If you could take one step towards being the best version of you right now, what would that step be?

Dont forget to subscribe to get my lastest news in your inbox!


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Are you a high achiever on the brink of collapse?

In my field of work as a counsellor and personal trainer, I am fascinated by high achievers, by A types, the seemingly successful, driven and ambitious men and women. I speak with them on a professional level, I listen to them speak on podcasts and at conferences, I have dated them, and in recent times I can admit becoming one of them.   They exist in many different environments, in fitness, in business, in competition, and politics or even in family life.

 

The one thing I have learnt in many conversations and my own personal relationships and experience’s is that this badge of achieving, which is carried with pride, can also become a troublesome and heavy burden to carry.

 Your identity becomes wrapped in the pursuit of more

I’ve noticed when these behaviours: drive and commitment, the relentless pursuit of gaols, the stop at nothing attitude become part of someone’s identity is when difficulties begin. The identity of being a high achiever, competitor or perhaps being the smartest or most successful becomes all consuming.

 

We know the types, corporate high achievers whose relationships take a back seat and consequently are completely falling apart.  Or the bodybuilders who are addicted to steroids because what they see in the mirror is never good enough.  And finally, the weekend warriors who punish and drive themselves relentlessly through injury and illness who never rest.

 

I can see where they are stuck, completely backed into a corner where they feel they have an image to uphold, that they need to show up with the air of success and having it all together. Slowly but surely this corner becomes one of high stress, high anxiety, and holding it together becomes impossible.

 

No matter how hard they go or how successful they are, it will never be enough.

 

On the outside all looks fine, the mask they show the world is happy and smiling.  Their social media stream looks picture perfect but behind the smile, the feelings of being overwhelmed and shame persist. These striving behaviours have become an identity and creating change feels impossible.

 

A 2-dimensional identity

This complete engross in a 2-dimensional identity of success makes admitting there may be a problem, talking about vulnerability and asking for help incredibly difficult.

Soon embarrassment and shame grow, and along with destructive ways of coping.

 

What if I stopped, what would others think of me?

What if I asked for help, would I be seen as weak?

How can I even begin to show up differently when so many others are relying on me?

 

Slowly but surely standards start to slip because perfect is impossible to maintain. Deep seeded fears bubble up and accumulate.  Overflow starts to happen and slowly but surely the walls begin to tumble and things start to get messy.

To stop listening to that voice that tells you every day you are not enough.  To stop chasing that validation and success that you will never find.

It takes awareness to recognize there is a problem, but courage to take action.

Receiving help

When the dust has settled and it comes time to receive help it can be harder still because the old way of bash, crash, push and grind is no longer working. After all, these methods of operating created this difficulty in the first place.

There is no greater strength than reaching out, than taking that first step, than wanting things to be different and having the courage to act on those thoughts.

Change takes time to readjust, to allow space for a new identity, to allow space for thoughts, feelings and difficult emotions, not just a 6 week turn around, but months or perhaps years.

It takes time for new pieces of the puzzle to be added to the sense of self, to shift the thinking from black and white to shades of grey.

To let go of the old way of functioning and embrace the new.

Learning to stop takes time.

Learning to lean into kindness and compassion for self can be hard. Once you start that journey of unpacking, unpeeling the layers and seeing yourself in different light things will start to shift. Your priorities, your values may change.

You don’t need to wait for the walls to come tumbling down, you can start to make changes now.

If any of the above resonates with you contact me today and learn more about my lifestyle coaching and personal training.


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Our mission is to fight back against the current fitness and diet culture that says we are not good enough just as we are.

 

We say no more to the fitness bullshit that exists out there that says;

We need to eat less, burn more and hate our bodies smaller.

 

We say no more to the fitness bullshit that exists out there that says;

To be part of us you need to be fit, you need to have 6% body fat and you need to look a certain way.

 

We say no more to the diet culture that exists out there that says;

Your body is what makes you worthy

 

We say no more to the diet culture that exists out there that says;

It is normal to hate your body

 

The culture we live in tells us every day that our bodies need to be changed, shrunk and bullied into submission.  There are the six weeks to sexy, drop those last five kilos, cut carbs, cut sugar, go keto and all of it just leading towards that one goal of being small, being less, and being not enough.

 

Let’s flip that message, remind ourselves that our bodies do not equal our worthiness, we are already enough.

Lets create a community and  sharing this message that we can be enough, do enough and look enough without the products and the diets.

 

Here at Mind Body Mojo, we provide tools for sustainable change through body-positive, evidence-based, sustainable nutrition, training, and self-care information.

 

Our key values:

Encouraging compassion, respect, and kindness for our bodies

Focusing on what we can do, not the number on the scale

Encouraging bodies of all shapes and sizes to engage in fitness

Building a healthy relationship with food and fitness

Exposing fitness myths and bullshit

Providing quality no-nonsense information

Supporting your autonomy to reach your goals whatever they may be

 

Come on this journey with me and we can together support each other and encourage each other to be more positive, more respectful, and curious and conscious.

 

Maybe you are all like me and maybe you’ve come through a fitness journey yourself, you have been chewed up and spat out and know there must be another way.

Maybe you have realized that there is so much you disagree with, like appetite suppressant lollipops being marketed to a teenager or the thought that you don’t want to be on a diet when you are 60.

Or perhaps you feel stuck, in a cycle of dieting, restricting, yo-yo-ing weight. You’re scared of food and you don’t believe it will ever be possible to like your body.

 

We are here to help you find movement that makes you feel powerful, teach you how to eat to nourish your body, and start to love your body for what it can do, not just how it looks.   Get strong, heal your relationship with your body and your self and embrace all that’s possible for you’re your life and for your body.

Its time to let go of the feelings of unworthiness and dissatisfaction and find the strength within to be unapologetically you.


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Thinking about hiring a personal trainer?

What is the difference between a good trainer and a great trainer?

 

Unfortunately in today’s society we encouraged to believe the best personal trainers are the ones with the biggest instragram following, the leanest abs, or most booty shots.

Particularly for someone starting out our getting into fitness this can be very confusing and misleading as to what to look for in a trainer in real life.

The nuts and bolts of getting fit already exists on the internet, I understand there is a lot of biased or misrepresented information which can makes things feel hard or overwhelming but just sticking with the basics will dramatically improve your overall health.

So acknowledging there is no secret training methods or programs that will get you ripped in 6 weeks what most people need is for the missing piece of the puzzle which connects the information with the action. You are looking for someone to guide you, motivate and encourage you.

The days of a personal trainer just giving you a program of reps and sets are dead. What you are seeking is a coach.

Here are my top 3 qualities that make a great trainer

Compassion

The majority of personal trainers enter the industry with the desire to help others. Unfortunately as part of the certificate in fitness skills like emotional intelligence, empathy and compassion are not taught.  Some people are born with these skills, others need to practise a little more and learn them, it is certainly possible.

We also live in a more is better culture and training HARD is worn as a medal of honour, whilst rest days are for the weak. Whilst trainers believe they are doing the best job by holding their clients accountable, pushing them to their limits,  they are also creating a relationship built on unequal power, resentment and guilt. Unfortunately a lot of trainers have mistakenly exchanged accountability for bullying and shaming.

Imagine this scenario. You have had a terrible night’s sleep because you have been awake all night with PMS symptoms. You don’t want to cancel and let your coach down so you turn up to your morning session feeling super average. Your trainer tells you about the intense workout they have planned and you reply that you’r really not feeling up to it.

Option 1: Your trainer says “this is what you’re here for, let’s work now or you will regret it later. No excuses”.

You push through the session, struggling with back pain and lethargy and leave feeling drained and worse than before you started. You feel annoyed and resentful that your trainer didn’t listen and decide to blow off your next session even if you are feeling better.

Option 2: Your trainer asks what’s going on for you, listens and acknowledges how you are feeling. Your trainer asks if you would like to do either a shortened version of the session planned or work on some mobility and flexibility. You decide on the

You leave the session feeling still tired, but happy you were able to do something positive for yourself when you are feeling crappy. You feel heard and supported by your trainer.

Flexibility

This is not about the ability to touch your toes or do the splits. It is about a personal trainers ability to be flexible about their ideas and beliefs.  It is not expected that they know everything about every topi. It is however a skill to be open to new ideas, to read widely and to be curious enough to have open discussions and conversations.

Too often trainers are selling their services based on that’s is what has worked for me and therefore it will work for you too. This is false. Everyone is an individual and every body deserves to be treated as such.  The worst thing I see is trainers who create regimented restrictive and eating and workout plans which when questioned will say things like “trust the process”.  These trainers often start inflammatory fights online about what training protocol is best without the ability to listen to others perspectives or acknowledge the possibility that they are both right.

To find out if a personal trainer is a flexible start with the question why?. Why this exercise, why this way and why this long. Be curious as to why they became a personal trainer and how that has affected their training styles.

Smarts

Not being technically smart or knowing algebra or complicated algorithms, and everyone knows personal trainers can’t count anyway.

It’s about personal trainers using all the knowledge and turning it into something that is easy to understand, accessible whilst also educating and empowering.

It’s normal when personal trainers first start to jump on a few popular training bandwagons. To under or overtrain clients, to train all clients the same way. I have heard from more experienced trainers that if you are not ashamed by your programming five years ago you are not growing. The important part is to notice if your trainer is open to learning, open to getting feedback and open to sharing knowledge.

Too often trainers just want to smash clients, leave them sweaty and sore. It is a myth that you need to be experiencing muscle the soreness the next day to know you had a good workout. Understanding this myth and understanding the train smarter not harder principles can make the difference between and good trainer and a great trainer.

Great trainers will be able to give you what you want alongside what you need. Most people need work on posture due to so much desk time, a great trainer will seamlessly slip these exercises into your workout, rather than telling you “today we are doing posture work because you need it”.

There are many other skills that make up an awesome coach, but those are my tip three. Look for someone compassionate, open to feedback, always learning and improving and willing to empower you as a client.

If you are a Fit-pro looking to join the movement Subscribe here, or join the MindBodyPeace FB group.

 


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When it comes to fitness it’s important to set achieve, realistic and time oriented goals, but what about when it comes to our health?

Have a think about how you have treated your body the past few months; maybe some late nights, take-away lunches and excessive alcohol. When was the last time you went for a health check or donated blood?

They all add up and contribute to our overall sense of health and well being.

There is no one magic trick or silver bullet, nor is there one diet, bio hack or lifestyle that will make your body and mind instantly perform. Instead it’s all the little activities day in day out that add up.

Have a peek below and see how many of these you are working towards or have a think about your own health and fitness goals.

  1. Have a regular pap smear
  2. Drink 2 litres of water every day
  3. Don’t forget to floss
  4. Drink no more than 2 cups of coffee a day
  5. Practice deep belly breathing for 5 minutes a day to relax and reduce tension and anxiety
  6. Learn how to squat with perfect form, keeping injury free is more important than the weight on the bar
  7. Run a mile
  8. Run 10 km
  9. Swim in the ocean out past the break
  10. Give blood once a year
  11. No phones, no laptops in bed
  12. Turn off email notifications on my phone
  13. Dry july or Octsober or booze free Feb
  14. 8 hours sleep. Solid, uninterrupted
  15. Eat three meals throughout the day of carbs, protein and fat to give me consistent energy
  16. Eat 5 serves of veg a day
  17. Learn and try out a new recipe every week
  18. Limit time spent on social media, 15 mins a day, no endless scrolling
  19. Get to the gym three times a week, every week
  20. Learn how to stand up paddle board
  21. Master the splits
  22. Hold a 10 second handstand
  23. Master the crow pose
  24. Eat less processed food and eat more organic food
  25. Learn how to meditate and practise daily
  26. Do one chin up
  27. Pistol squat, with photographic evidence!
  28. Chest to deck push up
  29. Practice self-care and gratitude every day, either through journaling or mindfullness
  30. Meat free Monday
  31. Eat more fibre
  32. Aim for 10000 steps
  33. Eat mindfully, no more lunches at my desk
  34. Set aside time to create my quarterly goals and check in on them
  35. Get outside at lunchtimes for a walk and sunshine for my mental health
  36. Pack and take my lunch to work every day
  37. Try out a new fitness class, anit-gravity yoga?
  38. Hold a plank for 2minutes
  39. Practice my kegel exercises at every red light
  40. Try out a new bushwalk trail
  41. Read a new book every month
  42. Eat breakfast every day
  43. Take self-defence classes
  44. 3 sessions of resistance training a week for my long term bone health
  45. Stretch, foam roller and massage once a week
  46. Prioritise rest and recovery over exercise
  47. Learn how to listen to my body
  48. Remind yourself constantly of your goals, create a vision board or one giant post-it
  49. Surround yourself with people who inspire you
  50. Practice positive self-talk

Remember health is not just about how physically fit you are, but also includes your mental and emotional health.  Theses things are often not measurable until everything starts falling apart.  Check in with your mental health regularly and your physical health will follow!