Jo’s Motivational Thursday – Part 1

Welcome to Motivational Thursday! Over the next few weeks I will introduce you to some of the simple concepts of human thought processes and how you can use these to help yourself and those around you.

Step 1:

It’s all about you – how do you treat yourself? 

Questions:

If you spoke to your best friend the way you speak to yourself, how long would they be your best friend?

How can you expect to achieve the things in your life that you value when you are self sabotaging through your daily self talk?

Did you know that everyone has days where they doubt their abilities? 

You can use this to your advantage to realize that you are not any different to anyone else and that your doubts and fears are normal. 

The key is to use these moments to make you stronger and determined to achieve what it is that is important to you. 

Step 2:

Identifying appropriate goals – ask yourself, ‘what are my core values?’

Keep reading over the next few weeks to determine what your true motivators are.

Goals set without connecting to your core value systems will either be unfulfilling when achieved or may never be completed as you will lose motivation before reaching the goal.

Step 3:

Setting yourself up for a successful outcome every time.

This will be a series of successful methods to help you deal with success and failure.

Step 4:

How to stay focused when life gets in the way.

The next step will focus on time management and how to prioritise your hour, day, week, month and year.

Step 5:

The last step will be how to have more fun and enjoy every moment – learning the skill of staying present and how this will reduce the stress in your life plus help you achieve the things you value and desire.

See you again next week for more on step 1.

Till then try this fun challenge:

Smile at every person you walk past – the gift you are sharing will make them feel better and costs you nothing (and the best part is it makes you feel better too!).

Bec completes her first training session!

Well….. There you have it…..  Bec has finally succumbed and completed her first personal training session with Jeff, one of our teachers here who runs his own personal training studio.  I know, it’s a bit of a shock for all involved, but it’s good to see that she is getting serious about the upcoming wedding and future lifestyle change.  I decided to have a chat with her after her session to see how things went.

Previously, Bec has not been a very active person with not much interest in participating in formal exercise.  She has been getting into a little bit of Wii Fit to increase her activity levels and start towards the ultimate goal…..  The Wedding Dress!  Now, she has set herself a realistic goal of 6 months to achieve this result and needs to ‘up the ante’ a little.  Hence the training sessions with Jeff.

Today’s session was the first. It lasted for 30 minutes and the session focused on the chest muscles.  Bec chose Jeff as her trainer due to their working relationship and also because she has heard remarkable things about his ability to assist people in achieving their results.  The exercises that they completed were: Bench Press, Flyes, Pec Deck and Vertical Chest Press.  While Bec was training, she said she felt fantastic but complained the entire session as Jeff was making her hurt.  A sign of a good training session!!! 

The interesting thing about the training session for Bec is that through all the complaining, the pain and the ‘jelly like’ feeling afterwards, she is ready, willing and able to go back and do it all again.  Well done Jeff; Bec is looking forward to her next session!

Stumbled across something…..

Was surfing the net, as you do, and stumbled across a really fantastic article about a 10 minute waistline workout.  It’s short, sweet and to the point with great technical cues.  Have a read of that article and any others that may interest you at http://www.fitforlifeonline.com.au/menshealthandfitness.html

Stop The Body Drought

Why Do We Need To Drink Water?

Water is the most important thing we put into our body!! You could live for 3 weeks without food, not a good idea!! But you could only live for 3 days without fluid, even worst idea!! Water makes up 2/3 of our bodies, brain cells are 80-90% fluid and muscle cells are 60-70% fluid.

Water is involved in nearly every body process including:

• Transporting and carrying nutrients between cells in the body
• Exchanging oxygen we breathe in with carbon dioxide
• Excretion of waste products in our urine

 Water keeps your skin healthy and helps reduce wrinkles!!

Water helps reduce your chances of a headache or helps get rid of a headache!!!

How much water do we need?

The simple recommendation is… “ More than your drinking now”

The “scientific” recommendation is… 1 litre of fluid for every 25 kilograms of body weight and 1 litre extra for every hour of exercise!!

We lose at least 1.5 litres everyday through our urine, sweat, our lungs and through skin. When we exercise or in a warmer climate this then increases dramatically!!

It is better to hydrate the body progressively during the day then tyring to re-hydrate it once it has already become dehydrated. As a general rule if you are thirsty and you have dry lips then you are already dehydrated.

Thirsty means you are already de-hydrated!!

Our water intake comes from

• Water
• Juice
• Soft Drink
• Cordial
• Milk
• Fruit and Vegetables
• Tea and Coffee

Water is by far… THE BEST source of FLUID!!!

Are You Being Served?

In the current age of modern technologies, we are fast losing touch with one very important aspect to business – Customer Service!

Customer Service has the ability to affect your business in either a positive or negative manner dependant on the suitability and level you are providing to your clients. 

You yourself have experienced both negative and positive customer service, which one sticks in your mind more? 

Which one do you talk to your friends more about? 

To generalize, most people will remember and speak about a bad experience rather than an exceptional experience and from this the 10/10 rule applies.  They tell 10 people, who in turn tell 10 people, etc.  As you can see, it doesn’t take long for word to spread which in time will have a noticeable effect on your business.

One of the best ways to pinpoint a starting level of customer service is to ask yourself the question “If I was my client, how will I like to be looked after?”  As all clients are individual, you will need to tailor your customer service to each client, much like we do with exercise programming. 

Don’t forget to keep the core elements, as decided from your question to yourself, consistent and tailor any add-on features to your clients from here.  Consistency in core is the key!

You will notice a marked benefit to your business from providing a consistent level of customer service that is also tailored to the individual.

 The growth from this will not be as quick as the loss from negative customer service, however as the adage goes – All good things come to those who wait!

To Personal Trainers Of Australia….This is Fauk!

 This program is the first of it’s kind in Australia, for too long, programs have had one dimensional approaches focusing predominantly on exercise OR diet to achieve your goals. FAUK uses the expertise and professional approach of fully qualified personal trainers AND dietitians. They work together to tailor a program that gets you to your goal in 26 Weeks. This is not an online or a do-it-at-home program business. You will have one-on-one face time with these professionals every week, keeping you motivated, supported and on track towards your goal. Our professionals are in this with you every step of the way.

We don’t tell you what to eat and when to exercise… Instead we Educate and help you understand the ‘Why?’ and the ‘How?’ In time, you can slowly integrate some basic principles into a lifestyle you enjoy!!