words by nerissa

…observations, thoughts and questions

Archive for the tag “personal trainer”

7 secrets to weight loss

scales2If you’re reading this, you probably need to lose weight.

This is not a judgement about you, rather a statement based upon obesity statistics in Australia.

You see, the prevalence of overweight and obesity in Australia has been steadily rising for the past 30 years. The latest statistics from the National Health and Medical Research Council, indicate that around 60 per cent of Australian adults are classified as overweight or obese and more than 25 per cent of these, fall into the obese category.

Did you even know that?

Even more worrying is the obesity rates of our children — our next generation — are increasing too. It is estimated that around one in four children aged 5-17 years, are classified as overweight. Six per cent of these are obese.

However, I believe there is something even sadder than being overweight.

And that is the lengths — at best, ridiculous and at worst, dangerous — that people will do to shed extra kilos.

Now I am no expert in medicine, nutrition, exercise or weight loss. I don’t hold any official qualifications in any of those areas. But there are some secrets surrounding weight loss that you may not know.

Today, I am going to share them with you.

Secret No. 1 — Weight loss is not about weight loss

“What do you mean?” I hear you ask. Just that. Losing weight shouldn’t be about ‘weight loss’. Too many people focus on a number on a scale and think if that number is going down, they have lost weight. Hooray!

But what have they lost? Certainly weight. But is it the kind of weight you want to lose? If we are honest, we want (or need) to lose FAT. But most of us avoid using the word fat, because it has lots of negative connotations. So we use the word ‘weight’. It’s a bit more touchy-feely and less confronting, isn’t it?

But when you focus on losing weight, as opposed to losing fat, then you tend to focus on a number on the scale. A decrease in number on the scale can mean fat loss, but it can also mean fluid loss and muscle loss. This is more so the case, when following a fad diet or a ‘quick-fix’, (more on that later). So change your thinking and focus on ‘fat loss’.

Secret No. 2 — Weight loss is not about the scale

Losing weight (and you know I mean losing fat), should never, ever be about the scale. Sure, your doctor may have recommended you lose 20kg to improve your health. But if you lose 19.7kg have you failed? Will you still be striving, obsessing, doing whatever it takes to lose that extra 300g?

I would argue that if you are fixated on a scale, then yes, you would. Why? Because your focus has been on a number on a scale, rather than the health benefits gained by losing excess fat. Is an extra 300g going to make a HUGE difference to your health? I’m not a physician, but I would hazard a guess and say “no”.

So stop obsessing about the scale and the numbers on it. Instead focus on your health, how you are feeling, how your clothes are fitting and how much more energy you have. These are all much more positive things to think about.

Secret No. 3 — Too much weight is put on a scale (pardon the pun).

When you are on a mission to lose weight, what is your focus? I mean, your main focus? Those darned scales, I bet. You jump on them when you wake up to see how much you weigh. You get on them after breakfast to see how much you ‘gained’. You have a sneaky weigh after going to the toilet. Hooray! You’ve lost half a kilo! You have a final weigh-in before bed to discover, (gasp!) you have gained a kilo since lunchtime! And if you are going to a weight loss meeting, you check your weight all day long and avoid drinking in case it ‘shows on the scales’.

Sound familiar?

How does weighing yourself make you feel? I’ll tell you how you feel. One minute you feel ecstatic, then next concerned, then you are happy again, but that soon turns to feeling overwhelmed, depressed, worthless, angry, frustrated and disgusted with yourself. And then the cycle starts again the next day.

Instead of reveling in and celebrating the fact you are making positive changes for your health in your life, you are instead riding a roller coaster of emotions, all day long. scalesAnd there are usually more downs than ups.

Our personal worth should not be caught up in scales, and nor should the value of making a healthy lifestyle change. Scales don’t congratulate us for drinking more water. They don’t clap when you avoided chocolate all day. They don’t say “well done”, for going for a walk. They certainly don’t reflect all the positive things about you — like what a good mother you are, how kind-hearted you are, what a creative thinker you are, how organised you can be or how your sense of humour makes others feel happy.

So the secret is out — get rid of the scales.

Secret No. 4 — To lose weight, you need to eat…and drink…and move!

“No, no, no!” you say. “You have to cut kilojoules to lose weight!”

Well, yes — and no!

Too many people think that cutting back on their kilojoules, omitting food groups and eating smaller portions is the way to lose weight. Wrong.

It might work in the short-term, but just how long can you avoid bread or potatoes? Are you prepared to eat entrée serves of steamed veggies and rubbery chicken for the rest of your life? Prepared to give up chocolate and ice-cream forever, in the quest of being ‘thin’?

Yes, it’s true you do have to cut back on your kilojoule intake if you want to lose fat. But you shouldn’t be eliminate food groups or reduce your food so much that you barely eat a thing. What this will do (along with leaving you tired, lethargic and cranky) is slow your metabolism down. And when you start eating again (because you will), you will gain anything that you lost and then some — only to start the process over again. Sigh!

Focus on eating whole foods that will nourish you, and get rid of processed foods. And don’t vow to live the rest of your life without the foods you enjoy. Seriously, no fat-free, sugar-free, preservative and chemical-laden food will replace the sensation of eating real chocolate, so eat the chocolate for heaven’s sake, if you really crave it. You’ll be satisfied and less likely to trawl through your pantry munching your way through a multitude of substitutes, only to end up eating the chocolate anyway.

Don’t be afraid of food. Eat it, enjoy it, be creative with it and savour it. Our bodies need REAL food for energy, for nourishment and for enjoyment. Food is your friend if you want to lose fat. And so is water. Don’t be afraid to drink it. After all, it won’t ‘show on the scales’ now you have ditched them!

And don’t forget you need to move. I am not a qualified exercise physiologist or a personal trainer, so won’t be giving advice on exercise. The only thing I will say is our bodies were designed to move. They were not designed to sit in a car, sit at a desk and sit on a couch for the majority of the day.

So seek the advice of a professional as to how to exercise, and then go and do it. The only pre-requisite…you need to enjoy it.

Secret No. 7 — Eating is never about the food

Believe or not, eating is not about food. That’s right. Eating is NOT about food.

Yes, we eat food, but our reasons for eating are purely about our feelings. We eat to celebrate, we eat because we feel hungry, we eat because we feel thirsty, we eat because we are angry, or sad. We eat to mask our loneliness or our boredom. We eat because we feel it’s the ‘right thing to do’ and we don’t want to offend people.

One of the secrets to fat loss is taking the emotion out of the food. This doesn’t mean you can’t enjoy eating. But instead try to focus on your reason for eating. If you are physically hungry, then eat, ensuring it is something nourishing that will take you closer to your goals. A whole packet of Tim Tams does not fall into this category!

If you want to eat (but aren’t actually hungry), then stop and  identify the real reason you want to eat. If you are bored, find something to do. If you are sad, phone a friend. Doing these things won’t mean you won’t eat . It just means you are more aware (and are consciously choosing whether to eat or not).

Secret No. 6 — Weight loss takes time

You might think you already knew this, but how many ‘quick-fixes’ or fad diets have you done? Be honest! “I’ll just do the shake diet to kick-start my weight loss” or “I’ve got a wedding in three weeks, and I have to fit into my dress. I’ve heard those body wraps give really good results.”

Seriously, get real. No fad, no gimmick and no quick-fix will work. Accept this as fact. Save your money and your sanity and accept that you didn’t gain 15 kilos in 2 weeks, so you’re not going to lose it in that time.

The best thing you can do is accept that it is going to take time to reduce your girth and then put your head down and get on with it.

secret to weight lossSecret No. 6 — Quick-fixes, fad diets and gimmicks don’t work

Now, use a bit of common sense for a minute. If all of these magic pills and potions and shakes and wraps worked, wouldn’t we all be a healthy weight?

Some of those quick-fixes out there are just plain ridiculous. Some are dangerous. For example, I saw a post on Facebook the other day advertising body wraps as a way to lose weight. Firstly, they cost a bomb, secondly they claimed to “go into your pores and attack your fat cells, releasing toxins which you urinate out by drinking lots of water”. Seriously, that doesn’t happen. And there is no medical or scientific evidence to prove it.

But here is the dangerous bit. While ‘wrapping’, you are supposed to drink half your body weight in water. Yes, that’s right — half your body weight. So if you weigh 80kg, then you need to drink 40 litres of water. Firstly, that’s impossible. Secondly, that’s fatal.

Your long-term health is more valuable than fitting into a little black dress, or having a ‘beach-ready body’. If something sounds too good to be true, then it’s not worth the piece of paper it’s written on. Please, please, please say “no” to these fads and gimmicks and put your health first.

Secret No. 7 — Losing weight won’t make you happy

Finally, you need to know that losing weight losing FAT will not make you happy.

“Sure”, you say. “I’ll be happier when I can do my jeans up,” or “I’ll be stoked to be seen on the beach this summer”.

While that may be true, I am willing to bet that if you are not currently happy with your life and happy with whom you are, then having a body like a model will not make you any happier.

Yes, you might slim down and have people stopping you in the street telling you how fabulous you look. But if you don’t already believe that you are fabulous, it won’t mean a thing. You see, the voice in your head that already tells you, you are useless, will be telling you that you’re a fake, that you don’t deserve these comments. And then any results you have achieved will slowly, but surely disappear as you comfort eat your way through a tub of ice-cream and you will still be the same, unhappy person you already were, only you would have gained back all the weight (fat) that you lost.

This is probably the most under-rated secret of them all. I believe you need to love yourself as you are NOW, to be successful in changing your weight.Weight does not dictate your health or your worth

This is probably the hardest thing to do as well, particularly if you have loathed or at the very least, disliked yourself for a while.

If you love yourself, you believe you deserve the best. You believe that you should take care of yourself. You believe you are important. You believe you are unique. You believe you are worth something and can offer something important to the world.

When you really, truly believe all these things, then you will be happy, regardless of what your body is like. No number on the scale, no size tag in your jeans can make you value yourself for the remarkable human being that you are.

 

As we move out of winter and into spring, advertising for weight loss companies will begin in earnest. Distributors will begin spruiking the benefits of their latest, crazy and ridiculous products, “guaranteed to help you lose weight”. Magazines will be filled with menu plans and ‘diets’ that the rich and famous have been on with “remarkable” results. And you will be feeling the pull, the temptation to jump on one of these bandwagons, hoping that it will take you into ‘slim-city’.

My hope in writing this post, is to encourage you (if indeed you need/want to lose fat) to go about it sensibly.

Don’t get caught up in the hype. Don’t invest your time and money in something that won’t work. Don’t get obsessive about your weight. And don’t forget this about being healthy, not thin.

Most importantly, remember you are worth something, no matter what your body shape.

cropped-twitterpic.jpgNerissa Bentley is a Melbourne-based freelance writer at Write to the Point Communications. This blog is just one of the things she writes in her spare time.

 She also specialises in writing for the health and well-being market. As well as writing thoroughly researched articles, she can provide assistance with press releases, copywriting, editing, proofreading and communication strategies.

So if you would like her to help you, contact her at writetothepoint@hotmail.com

 

 

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The path to success: a leap of faith and a whole lot of trust

leap of faithTrust is something I have been thinking about a lot of late. When you really think about it, all of us exercise varying levels of trust every day. We trust that our train will get us to work without incident.  We trust that the school will take good care of our kids.

Without trust, we would probably spend most of our days incapacitated with worry.

Obviously, there are varying degrees of trust. Yet the ability to trust seems to be related to the consequences of the trust being broken, or the likelihood of something going wrong.

For example, if you trust that a chair will hold your weight, and it doesn’t, then the repercussions are likely to be fairly minor — maybe some bumps and bruises and a bruised ego to boot. So it’s a risk worth taking.

However, one thing that I have realised, is that it can be a lot harder to trust ourselves than to trust other people. Yet in order to begin to trust ourselves, we sometimes need someone to believe in us first.

About seven weeks ago, I completed a 12-week body transformation. It was a fantastic 12-weeks (overall). There were times when I wanted to throw in the towel and just blob on the couch and eat ice-cream. There were times when I really didn’t want to get up at 4.50am to get to the gym for my workout. There were even times when I wanted to quit because I couldn’t see any changes happening, no matter how hard I was working out and how spot on my nutrition was.

So in order to keep going, I began to trust more. I stopped thinking and analysing and began to trust the process. I trusted the advice my trainer Mel, was giving me, especially when it came to nutrition. I trusted my body would respond if I kept following the plan. And during my training sessions, I trusted my partner to ‘spot me’, especially when I was lifting weights where I knew the likelihood of getting out all my reps was low. Trust was becoming more important the further we got into the challenge.

The most important person I had to trust in, was myself.

Trusting in ourselves is sometimes easier said than done. Too often we doubt our abilities and our intuition, only to find that if we trusted in ourselves in the first place, we would have been a lot better off. Often this inability to trust ourselves can render us paralysed with fear, rooted to the spot, afraid to take the next step.

I clearly remember a training session towards the end of the challenge. Six of us were in various stages trying to master three sets of 12 push-ups on our toes. When Mel found out that I could already do a full three sets she told me to get a weight and put it on my back.

“What! A weight?,” I thought. “How much?,” I asked, expecting her to say 1-2kg.

“5 kilos,” she said.

“5 kilos? That’s heavy!” I said in shock.

“There are heavier ones,” she countered.

So off I went to get the 5kg weight plate, pretty sure that I wouldn’t be able to do one push-up with that extra weight on my back. After all, push-ups on my toes had taken a while to achieve. Besides, push-ups were always the last thing in our training sessions, and I had already increased my weights for every exercise. I didn’t trust my body’s ability to push much further than I had.

“Even if you only get out three or four,” said Mel. “Just try it!”

So the weight went on my back. And I began to push them out. 1-2-3-4-5-

“Keep going,” said Mel.

6-7

“Keep going”

8-9-10

“keep going”

11-…

And then I collapsed, ecstatic but shocked that I had done so many.

I then went on to do another two sets of 12 push-ups with that 5kg plate on my back.

My trust in myself (and my body) was restored because Mel, whom I trusted when it came to exercise and training, believed that I could do it. She felt it was safe for me to attempt it. She also gave me permission to ‘fail’ at getting the full set out, yet encouraged me to keep going in my attempt to get my push-ups out.

Somewhere along the line, we all need people like that. Someone who can see the potential in us that we often fail to see. Someone to help us believe in ourselves when we find it difficult. Someone to encourage us to ‘have a go’. Someone to be there beside us to support us and cheer us. Someone whom we can rely upon to help us out if things go wrong. Someone to say ‘it’s okay if you fail’. Someone you can trust.

success isn't linearThe road to success is never smooth sailing. It’s a bit like a dance where you take some steps forward and some steps back. Sometimes your steps take you back to the start and sometimes they go way off course. At times your steps may be stumbles and may cause you to fall. And depending upon the dance, you may need to take a giant leap of faith.

However, if you have someone beside you guiding your steps, picking you up when you fall, believing in you and giving you the confidence to take that leap of faith, then your chances of success are that much higher.

The question you need to ask is: “Do I have someone like that in my life?”

If you don’t have someone like that…

I don’t wish this blog to sound like an ad, but if you don’t have someone in your life to help you reach your goals (particularly if they are related to health, fitness and wellness), then I really encourage you to contact Mel Cook.

Not only is she a Lifestyle Transformation Specialist and Director at Run With Life, but she is a friendly, positive and happy person who brings out the best in people. It doesn’t matter if you are young or not-so-young, or whether you are fit or not-so-fit. If you want to become a happier, healthier version of yourself, then take that leap of faith and give her a call.

You can also find out more information about our next 12-week Transformation Challenge.

 

cropped-twitterpic.jpgNerissa Bentley is a Melbourne-based freelance writer at Write to the Point Communications. This blog is just one of the things she writes in her spare time.

 She also specialises in writing for the health and well-being market. As well as writing thoroughly researched articles, she can provide assistance with press releases, copywriting, editing, proofreading and communication strategies.

So if you would like her to help you, contact her at writetothepoint@hotmail.com

 

Want to change your life? First you need a support team

surround yourself with peopleAs some of you may know, I am currently participating in a 12-week Transformation Challenge.

What most people think of when they hear the words ‘Transformation Challenge’ is that if you really focus, you can have an amazing body at the end of it.

Well, that’s what we are led to believe with shows such as The Biggest Loser gracing our screens.

While some people do have amazing physical transformations, the biggest transformation you can achieve is that of your mind.

Improving your confidence, learning how to set goals, learning how to step out of your comfort zone and do things you have never done (or didn’t think you could do), is all part of changing your mindset. Part of the mental transformation may involve turning your negative thoughts into positive ones. Sometimes it’s about learning to change unhealthy habits into healthy ones.

I have done a couple of Transformation Challenges and while there have been transformations in my body, they haven’t been as amazing as those that have happened in my mind. I have learnt to be more positive, to set goals (in all areas of my life), and have grown in my confidence and belief that I can achieve my goals — even though some of them will take some time.

One of the most important things you need when undertaking a Transformation Challenge (or when you set out to change any part of your life), is a great support network.

One of the key people who has been supporting me in my quest for a happier, healthier life for over 12 months now, is Mel Cook, founder and owner of Run With Life. She offers personal training, nutrition advice, running coaching and is one of only 30 trainers world-wide who is a Level 4 trainer in Metabolic Precision (MP) — a science-based approach to achieving permanent body transformation.

You could say, that Mel is very knowledgeable when it comes to the world of health and fitness.

One of the most amazing things about Mel is how she has built a community of people who support one another. Her Run With Life community is made up of people of all ages, backgrounds and abilities. Some of us are super fit. Some of us are working to be super fit. Some of us are part of her running crew and some of us are not. However, the one thing that we all have in common is that we support each other, no matter what our goals are.

I’m pretty luck really, to be part of such a group. So this week, I thought I would introduce you to one of the people in my support group, who inspires me each day to make the right choices in order to reach my goals.

Please meet, Mel Cook.

Why did you become a personal trainer?

Do you know what, I actually never wanted to be a personal trainer. I used to be so shy, it scared me to think I had to talk to and tell people what to do as a trainer.

I went to Uni and did health sciences. In my degree I had the option of following exercise science but I decided to follow health promotion and nutrition. When I finished my degree, I got a desk job in health promotion and that’s when I started running. In my desk job, I always seemed to try and find more ways of challenging myself. Then I came up with the idea that I wanted to educate people on how to start running or start exercising. With my nutrition background, I thought it would be good to put the two together and form my own business.

So off I went, I left a secure, great paying job to take a risk, to challenge myself to see what I could do with my own health and fitness business and for other people

What do you love most about your job?

My clients’ gratitude 🙂

How do you get the best out of your clients?

I develop a great trusting relationship with my clients and get them to be 100% honest and truthful with me. No more ignoring the actual underlying factors that are causing the problems. And of course follow the structure of MP.

What do you think your clients value most about you?

I am not too sure. I have never asked them the question. But if I were my client I would value that I offer them the best program possible, which is Metabolic Precision. Without this program many people fail. On top of this, I would also value how much time and energy I put into each of them. Little do they know how much I think about them and do for them outside of when I actually see or talk to them.

What differentiates you from every other personal trainer out there?

Well, I don’t think there is another trainer with the name Mel Cook who combines the Metabolic Precision system with their running clients at the level 4 level. There are only 30 of us worldwide who have completed level 4, and now another 25 who are completing it this year, so I believe I am in a unique situation. I am not the best trainer out there, and I definitely do not know everything, but I am changing the way people who run view training and nutrition. I am changing the way a lot of people view their training, nutrition and health. I also invest a lot of my time and money into bettering myself so I can deliver the best possible program.

Why is running such a key part of your life?

I am going to keep this answer simple. Having something that you can train for and keep getting better at pushes you to places you will have never been before.

When you have a skill that you can keep training for and achieve goals with, the person you become is amazing and the experiences along the way teach you so much that nothing else can teach you about yourself.

What motivates you?

Life motivates me. Seeing people who have missed or wasted opportunities, or didn’t even realise they had the chance makes me so mad/sad/frustrated. Making the best life for yourself is so important.

What are your goals this year?

Last year my fitness goals were on hold whilst my body decided to work as optimally as I wanted it too, so at the moment I just want to get back into training hard.

I do have goals for later this year. I want to sprint. I want to be an athlete — I have the discipline and motivation to push myself beyond limits and I think I have so much in my tank to give. It will take me a while but I aim to be able to sprint competitively by November this year. If not, then early next year, and then I would like to see what I can accomplish by the time I am 30.

I would also love a sub 40min 10km this year. That would be amazing 🙂

What accomplishments are you most proud of (you can have more than one)

Setting up Run With Life and also running my fastest 10km (40mins 22) and my first marathon (3 hours and 29mins).

In order for someone to accomplish their goals (whether it be fitness or something else), what qualities do they need?

The most important quality is to be willing and able to learn.

The person has to want to be resilient and be able to handle all the ‘nos’, downs and disappointments because that is when we learn, when we get stronger and what helps us achieve our goals.

What advice do you have for someone wanting to make a change in their life?

Mel Cook - a super supportive and knowledgeable trainer

Mel Cook – a super supportive and knowledgeable trainer

Do it now because life is way too short and when you have made the change you will regret not starting earlier.

When you are healthy, feel fit and strong, I can tell you, life doesn’t get any better than this!  And…….please do not give me an excuse 🙂

So if you are looking to make positive changes to your health and fitness, but don’t know where to start, contact Mel at Run With Life. Not only will you have access to a highly educated and dedicated trainer, but you will become part of a group that provides great support, no matter what your goals may be.

And that my friends, is something that money just can’t buy.

cropped-twitterpic.jpgNerissa Bentley is a Melbourne-based freelance writer at Write to the Point Communications. This blog is just one of the things she writes in her spare time.

 She also specialises in writing for the health and well-being market. As well as writing thoroughly researched articles, she can provide assistance with press releases, copywriting, editing, proofreading and communication strategies.

So if you would like her to help you, contact her at writetothepoint@hotmail.com

 

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