1. First and foremost, if you feel that you are suffering from depression or severe anxiety, visit a medical professional and never be afraid to ask for help. It was R U OK day recently, and the amount of support and people reaching out on social media and every day situations to help is outstanding. If you feel that something is too much to deal with or totally overwhelming, chances are that so many of your friends or family have had or experienced the same or can simply be there to listen. If things get hard, ask for help. We’ve all had tough times and at some time of our lives, we have all been through something which has felt like it’s just too much. Don’t ever be afraid to ask for help. I cannot stress this enough.
2. Write down your goals or what you’d like to achieve. My suggestion is try these 2 ways. Firstly, write down what you’d like to achieve. It could be any number of things from get fit and healthy, get a new house, change careers. Why do you want this and how will you achieve this. What time frame? Secondly, try a reverse goal. If you imagine yourself in old age looking back on your life, how do you want people to remember you? As the overweight, tired and grumpy workaholic or the energetic, fit, healthy, man or lady who was kindhearted and inspirational? Make the 2 work together. Aspire for what you want, but don’t let it affect what really matters.
So many people say to me ‘You’re so lucky to be a personal trainer.’ Yes, I love my job, but I wasn’t born a personal trainer and I didn’t just wake up one day and become one. Once upon a time I was in sales and marketing and I used to love that too. My life situation changed with kids and goals, so I studied and worked really hard to change careers. I started at my job on the gym floor. I worked 14 hour days from 6am to 8pm. It wasn’t easy but I wanted it! It was my goal to succeed and I did. Financially it wasn’t easy to start either. If you’ve tried before to start your goals before but you had some roadblocks along the way and gave up, but you still really want that goal, look at what happened and make a plan to overcome any obstacles this time. You never fail until you stop trying. If its worth it for you, give it another try. What have u done that worked? What happened when you stopped? If you hit a hurdle, don’t dwell on it. Jump over it and keep on going. Don’t turn back though, you’ve come too far. Keep it simple. It doesn’t need to be complicated. Learn from from happened your last attempt, look at how others have achieved similar success.
3. Be prepared to change your mindset. To change you must make changes. What is stopping you from making a change? Ask yourself these questions. If you find you’re struggling on your own to make changes, hire a coach, a PT. Whoever or whatever you need, there is always somebody experienced to help. We are here to keep you accountable too if you need it. I just ask one thing, as said above, keep an open mindset. To have a change, you need to make a change. Step out of your comfort zone a little every day and reward yourself when you do it. Do little things like put the shower to cold for 15 seconds, sprint to the bus stop. Train your mind to want to try anything and everything. If you’re saying every day that you’re exhausted, learn to say No!. Put yourself first or to put it quite blatantly, risk burnout. If you’re getting 4 hours sleep a night and saying you can’t function, are you really performing to the best of your ability. It is more important to your health and well-being to be the best version of you that you can be. Work is important, but rest is absolutely the most important to be your best. With another scenario, if you write down your goals, break them down and realise that it’s actually not what you want, then appreciate your current situation. If you’re thinking you don’t like your job and need to change it, but you realise your alternative solution won’t pay the bills, give you the lifestyle that you love, etc, appreciate the job that you have now and the Benefits it provides you. Maybe you just need to tweak your schedule so that it works better for you.
4. Be grateful. Continuing from the above point, have you just hit a bump. Are things really that bad? Do you really need the biggest house, the most expensive car, designer clothes? If you can afford them and you enjoy these, great. If you’re absolutely stressed that you feel you need these things and you cannot see your worth without them, then please keep reading. Look at the good parts of what you’re doing.
An example, If you’re not achieving the end results of a fitness plan and you envisioned yourself like the Fitness Model in your favourite magazines, look at your results so far and what you’ve achieved. Has your strength increased, is your core stronger, is your posture better and you feel better each day? Every day be thankful for what you have. Every day be thankful of the uniqueness of you!! You may not think you have much or you’re thinking the worst. If you have food to eat, water to drink and fresh air to breathe, you already have 3 things to be grateful for. And talking about breathing…..
5. Meditate…. or if that sounds too totally out there and unachievable for you, then just Breathe!! Live in the moment. Just 5 minutes a day can help. Find a quiet place (preferably outside) and breathe. Focus on your breathes and nothing else. In this moment, the past does not exist and the present is not here. Just focus on your breath in, the pause, your breathe out. Feel the air in your lungs and how each breathe makes you feel. Breathe deeply and nothing else! So there you go! You’ve actually just enjoyed a form of meditation. It’s not hard when you learn and the benefits are endless. Better sleep, better mental clarity, improving your hormone and nervous system. This is a whole topic just itself.
6. Start believing in yourself and stop putting yourself down. See the positives every day that are yours only. Don’t compare yourself to others. We are all different and unique. Set your own goals. Your only competition is yourself. Be better than you were yesterday and you’re winning ! Somebody else has gotten to where they are with their own struggles and hard work. Compliment others for their success, don’t be jealous. Learn from what they have achieved. Always look on the bright side of life. Sounds easy but negative self talk can change your outlook to overall negativity. Try to each day find 10 great things that you do. Do you smile at people and they smile back? You know the saying…Is your glass half full or half empty. There is always a positive in every situation and a lesson that can be learnt.
7. Talking about lessons. Get educated! Read, be inquisitive, study. Challenge your mind. I finished my study for Nutrition and Dietetics last year and it was one of the best things that I decided to do. I procrastinated for about 2 years though. At the start of each trimester I would look at my course content and have a mini meltdown as I didn’t know much of it and I would get scared. But getting scared can be good. At the end of the term, I received high marks and the sense of pride and the knowledge I gained gave me a sense of pride like nothing money can buy. I am again starting study on 1st October. I’m enrolled in a Bachelor of Complimentary Medicine and I am scared but so excited by the prospect of what I am going to learn and a degree which I am passionate about ! Get inspiration and motivation from wherever you can. Who or what inspires you? Why do they inspire you? Think, read books, challenge your mind!
8. Challenge your body….Exercise a little every day. A healthy body helps achieve a healthy mind. If you are currently not exercising aim to make it a daily ritual. You don’t need to run a marathon or squat 200kg. Start at your pace. Even get a positive exercise mindset of starting with 15minutes every day. It can even be walking, stretching, swimming or gentle exercise like yoga. Once you’ve created a new habit, add a little more when you’re ready. I look back at my childhood fun and it was actually exercise. Climbing across the monkey bars, skipping, frisbee, dancing. Whatever keeps you moving is good for you.
9. You are what you eat! Find a healthy eating plan that gives you sustained energy and has your body and mind firing on all cylinders. Just because one meal plan or eating style works for one person, it may not work for you. If you’re confused, again ask for help. I live and breathe this stuff! Whole foods, vegetables, fruit, fibre, healthy fats, lean proteins. There can be a lot to take in, but once you find a food plan that you can sustain long term for health, vitality, and ease, you’ll never turn back. It’s worth paying a few dollars for assistance as this will last a lifetime!
10.Just do it and don’t think. Create good habits! Start your day with success. Get out of bed – make the bed – come home to a made bed – reiterate how nice it is to get into an organised tidy bed and reiterate why your morning routine works. Plan out your day and be organised. Don’t think just do. You know those days when you turn up to work and think, I don’t even remember driving here! Driving is a great example. Remember back when you were getting your learners and it was so daunting? Now that you do it every day, you go into auto pilot and just do it.
Plan out how you’d like your life to be and break it down to how you’d like your day to be. If you’d like to get out of bed early and get to the gym early, then set your alarm, get out of bed and go to the gym. Day 1 you might look and feel like a zombie, day 2 similar, but each day will get a little easier and soon it’ll just be what you do. Create your new habit and soon you won’t even think about it, you’ll just do it. If you have the mindset that you can do anything, well you are more likely to try. Each time you think ‘that sounds too hard’ why not just try it first before you make up your mind? Have you thought about the other things that you do each day on autopilot? You get up each day and grab your coffee, have a shower, make your bed. Create your new habit. Allow 90 days and you’ve got a new lifetime routine. Know what you have to achieve and break it down.
If your day feels overwhelming, prioritise the important and ask for help if you need it. If there are parts of your day that irritate you (like the commute to work) try to find ways to make these more tolerable. Download some great music, listen to an audiobook. That traffic jam may then seem awesome as you get to rock on a little longer.
There can be a positive in every situation. You just need to open your positive mind to see them. ❤️❤️