Just Say NO!

March 9th, 2012
Learn to Say No to Bad Food Choices

Learn to Say No to Bad Food Choices

A Short Term Discomfort for A Long Term Benefit:

Saying NO; a seemingly simple task and yet we all struggle with this in some form or another. Saying No in a health & fitness context is really what stands between us achieving the level of health we all want to reach and maintain. Putting off that short term instant pleasure (i.e. biscuits, sitting on the couch, beer) is the difference between failure and success over the long term, especially when it comes to transforming our bodies.

I’ve talked about quick fixes being a fool’s game before, but I cannot stress enough that this endless search for that “magic pill” is what brings many of us undone. There are no short cuts when it comes to achieving the health that we all deserve and addiction to instant pleasure comes at the price of disappointment and illness over the long term.

No Junk FoodWe need to accept that in the short term at least, embarking on something new (like a new healthy lifestyle or new career) is uncomfortable, inconvenient and painful (both physically & mentally). But look forward; there is a corner up ahead that will lead you to where you really want to get to. This uncomfortable phase won’t last forever and what you are left with is the long term satisfaction of knowing that you committed to your health and you have achieved!

Be patient, consistent and disciplined and there is no way that you can fail but you must be willing to give up that instant gratification for that long term benefit. Most of all remember – Nothing Changes if Nothing Changes!

 

Happy Training :)

Adriana Solorzano
Owner & Personal Training Manager

Will You Make 2012 Count?

January 17th, 2012

Here’s some food for thought.

Every year is different, full of twists and turns that were not expected. Each year is full of surprises… some good, some not so good. And most importantly each new year is full of important life messages… if your paying attention enough to hear them! Amongst all of that is you, and what you manage to achieve for yourself throughout all those 12 months of ups and downs… and one question to ask yourself, is are you happy with what you achieved?

This month I thought I would simply just throw some questions your way to help you to make the changes you desire in your life, because life is too short not to make the most of it. For me these questions can be separated into the things that would be nice to change/have (i.e. a wish list) and between those things that I am willing to fight and work long and hard for!

What has been the number one message you are taking away from 2011?

Are you happy with all aspects of your life at the moment (health & fitness, finances, relationships, career, etc)? If not, then how do you want your life to be different at the end of 2012?  Which parts do you want to change… some of it; most of it; or all of it? If you could click your fingers and instantly change everything, what exactly would your life look like instead? Write that down!

And the 2nd big question… how much do you want that change?!? How badly is that desire to improve those parts of your life… because that’s going to determine how long and hard you’re willing to stick with it and work on it to change things for the better.

If you really want to change, then you need to create a burning desire for that change deep inside you, you need to visualise achieving the outcome you’ve set for yourself and image exactly how that would make you feel (proud, confident, happy, etc) … and you need to visualise this daily!

In the future, if you don’t want to look, feel and function like you do now… you need to start doing things differently. Take the time to look long and hard at what do you think has stopped you from changing previously. Then take the time to work out a step by step plan of how you can achieve the life the really want… you deserve it!

Write these questions and take the time to answer them, then every day take the time to read them.
Happy Training :)

Adriana Solorzano
Owner & Personal Training Manager

Winding Down or Ramping Up? What are your plans for 2012?

December 12th, 2011
Happy New Year

What are goals for 2012?

I thought I might finish off the year re-capping on some of the key messages I touched on throughout the last 12 months. If for whatever reason you didn’t quite achieve the things you had hoped for in 2011 perhaps some of the following points will help you in 2012.

If you did achieve what you had aimed for, then well done, it’s also important to reflect on what you did (i.e. your mindset) to achieve what you wanted and to make that work for you again in the New Year.

1. Quick Fixes are for Fools. People who are willing to accept that their bodies will need care and attention FOREVER are the ones who are better able to manage their health and fitness. They aren’t looking for a quick fix; they aren’t waiting for their “detox” to finish just so they can go back and continue putting rubbish in their bodies and they don’t expect changes to happen overnight. Make being healthy a personal value, something you pride yourself on.

2. Self Care- A Good Type of Selfishness. Aim to do one nice thing for yourself each week; this could include a hot bath or watching a favourite movie. Schedule at least 3 exercise sessions each week out in nature, even when you don’t feel like it. Focus on the outcome, the proud feeling you have after you’ve stuck with it even when you didn’t want to.

3. Perseverance Wins Out Over Potential. Everyone has the potential to create a healthier lifestyle for themselves, but over and over again I see too many people give up way to soon! DON’T BE A QUITTER. Know what you want and stick with it!

4. You Are What You Eat. What our head wants and what our body needs are (often) very different things. Listen to your body; it knows what you need and it cares. Your body does not need two servings of Christmas pudding, that is just what you want!

5. Get Smart. What’s written on the front of food packaging is marketing, not nutritional information. What the hell is “Lite”??? Get educated about what is good and what is bad for you – take responsibility for your own wellbeing.

6. Don’t Overdo It! More and more I’m seeing clients overtraining. Remember being fit and healthy should make you feel better not worse. If that endorphin rush you used to get after training is no longer there or you keep pulling up with little injuries-have a break, but not a kit kat :)

7. Have Fun! Find a physical and recreational activity that you ENJOY. This is so important. There are so many other alternatives to staying fit and healthy that are beyond the confinements of a gym. If you love it you will do it consistently, and consistency is the secret. Finding an activity or sport that you really enjoy is so good for the body and the soul.

As this is the last newsletter for the year I would like to say a big heartfelt THANK YOU.

Thank you for your support as we continue to create and grow a wonderful community of people who value a healthy, positive and fun lifestyle. From all the TEAM at Tribe we wish you a safe, healthy and happy holiday break and we hope you and your loved ones have an even better year in 2012.

Feliz Navidad! :)

Adriana Solorzano
Director & Personal Training Manager

Is Goal Setting Really All That Motivating???

November 9th, 2011
Do Something Today, That Your Future Self Will Thank You For

Do Something

When learning to become a personal trainer a big component of the training is based around setting SMART goals with your clients. i.e. specific, measurable, achievable, relevant and time-bound. But what happens when that 4 week bootcamp/ wedding/reunion/any other special occasion is over? In my experience (with health and fitness anyway) once a person has reached that initial goal the motivation to continue on the path of health and fitness fades away. Health & fitness stops’ being a priority and this is where the real problem lies.

Just because someone has reached their goal weight doesn’t mean they actually value or rate exercise/health management highly on their hierarchy of priorities it just means for a short period of time they were motivated to lose weight. Having a short term goal and having a value are two very different things.

My most successful personal training clients are those who have decided that being a healthy fit person is something that they want to be known for, in the same way they want to be known for being an honest person or a good parent. It’s how they identify themselves and their internal motivation is extremely high-it’s who they are. They don’t wait for the next “special” occasion to get fit.

When being a healthy and fit person becomes a personal value that you want to adhere to for life; then the experience of exercise is easier to do and it’s more enjoyable.  Perhaps this month take some time to list your top 5 priorities and then list the top 5 things you spend your time on and see if it matches up… it’s time you made being fit & healthy a personal value that you hold dear and pride yourself on!

 

Happy training :)
Adriana Solorzano – Director & Personal Training Manager

A Positive Attitude & a Little Perspective Will Take You a Long Way.

October 1st, 2011
Positive Attitude

Positive Attitude

Why is that we only appreciate things once they are gone? And specifically when it comes to our health and fitness, why do we take it for granted?

There was a story on the news the other day about a 22 year old stroke victim (yes 22!) who is now mentally very aware but physically can hardly do much more thank blink; it’s called boxed in syndrome (and to top it off her mother has cancer). She has many years ahead of intensive rehabilitation just to learn again the most basic of tasks.

The story made me think of someone I’d been talking too recently about their health, and how adamant they were about it all being just too hard, too inconvenient and too boring.

What is truly hard and too much of a hassle really needs to be put into perspective. Is it really that hard to say no to sugary, processed food or to say no to that extra glass of wine compared to how difficult it would be to learn how to walk again? Is it really that hard to get up a little earlier and go for a walk compared to how hard it would be to watch everyone around you have a fully functional body while yours just sits there?

What wouldn’t people with a physical disability do to have a healthy body? Yet I see people all the time mistreat their bodies week after week, year after year; and still they complain about back ache, lack of energy, stress etc.

Positive Attitude

Positive Attitude

There is a man at the gym that also has been a victim of a stroke and is now in a wheel chair for the rest of his life-he hits the gym 4-5 days a week and does what he can, I wonder if that’s convenient for him? How is it that some people with disabilities see no “hassle” in making the most of the cards they’ve been dealt with?

Next time you just can’t be bothered to look after your body, ask yourself if you are making the most of what YOU have been dealt and giving your body some TLC.

Happy training :)
Adriana Solorzano – Director & Personal Training Manager

3 Key Signs Your Overdoing It

September 5th, 2011

I’ve always been big on the notion of balance. That we don’t need to be extreme in our behaviour, particularly when it comes to our health.

I never got any fitter by being hard on myself on days when I may not have performed as well as I wanted to have in my training session. The fittest and healthiest times for me have been the times when I’ve recognised that I need to cut myself some slack and let go a little for a short period of time.

Over Exercising?

Over Exercising?

What does this mean training wise? Ever heard off overtraining? It’s actually quite common. Below are some of the signs to look out for:

1. You repeatedly fail to complete your normal workout.
I’m talking failure to lift the weights you usually lift, run the hill sprints you usually run, and complete the hike you normally complete. Regression. If you’re actively getting weaker, slower, and your stamina is deteriorating despite regular exercise, you’re probably training too much.

2. You’re suddenly falling ill a lot more often.
Many things can compromise your immune system. Dietary changes (especially increased sugar intake), lack of Vitamin D/sunlight, poor sleep habits, mental stress are all usual suspects, but what if those are all locked in and stable? What if you’re eating right, getting plenty of sun, and enjoying a regular eight hours of solid sleep each night, but you find yourself getting sick? Nothing too serious, mind you. A nagging cough here, a little sniffle or two there, some congestion and a headache, perhaps.

3. You feel completely buggered the hours and days after a big workout.
Once you get into the swing of things, one of the great benefits of exercise is the post-workout feeling of wellness. You’ve got the big, immediate, heady rush of endorphins during and right after a session, followed by that luxurious, warm glow that infuses your mind and body for hours (and even days). It’s the best feeling, isn’t it? We all love it. What if that glow never comes, though? What if instead of feeling energetic and enriched after a workout, you feel sketchy and uncomfortable? Exercise generally elevates mood; if it’s having a negative effect on your mood, it’s probably too much.

If you’re working with a good personal trainer, it’s part of their job to identify some of these symptoms. They may even prescribe that you take the week off (shocking I know!) if you are showing signs of regression. No one knows your body better than you do though, so look out for the signs, the body is amazing and it won’t need too long a break a good 4-6 days of TLC should do it!

Happy Training :)
Adriana Solorzano – Owner & Head Personal Trainer

You Are What You Eat!

August 1st, 2011
You Are What You Eat

You Are What You Eat

A client recently told me about the visualisation she uses when choosing her next meal. “Adriana I ask myself if I were a food would I like to be a big plate full of fatty meat like bacon, sausages and steak or would I want to be a big bowl of colourful and fresh fruit & vegetables? 9 out of 10 times I chose the latter and hence that’s what I end up eating – works every time!

If the old saying you are what you eat is true then what an awesome image to put in your head. I tried it and to be honest I found it worked really well for me too. Do I want to be the dry processed rice cracker or do I want to be the colourful, juicy and natural orange?!?

Choosing to eat healthy is not about focusing on everything you can’t eat but focusing on what you can. And with the rise in popularity of fresh farmers markets in and around Brisbane (i.e. Rocklea Markets, Newfarm Power House Markets, etc), shopping healthily can be so much more enjoyable… not to mention cheaper!

I really encourage you to spend some time this month looking into seasonal produce and experimenting with new vegetables and fruit. As with your training eating healthy should become something that you do because you want to not because you have too.

What are you the bacon double deluxe burger or the Thai Chicken Salad?

Happy Training :)
Adriana Solorzano – Owner & Head Personal Trainer

Revolutionary Weight Loss Secret Revealed!

July 1st, 2011

As with a lot of things if it’s too good to be true, it probably is. This particularly applies to rapid weight loss. I completely understand the lure of “diet plans” that promise the perfect body in 4 weeks but here are two basic truths about rapid weight loss:

Weight Loss Secrets

Weight Loss Secrets

1. It rarely works over the long-term because most rapid weight loss programs are not mentally, physically, emotionally or practically sustainable. So why start?

2. Losing vast amounts of weight in a short time frame (say, 2-5 kilos per week) is usually a loss of mostly water and muscle and some fat. Therefore lighter does not always equal leaner.

So rapid weight-loss is generally just a very effective way to lose muscle, get dehydrated and change your body composition for the worst…. and can completely screw up your metabolism. Badly!!

When you embark on a new eating or exercise plan have respect for your body – it’s the most amazing piece of machinery you will ever own. Question whether the changes you are starting are helpful to your body not just for the next month but also for the rest of your life.

A healthy, fit body takes time to create when you have neglected it for a while, but with time it will respond to what it needs – a little TLC from nutritious food, consistent exercise and rest, it is really that simple. We just need to learn to be patient!

The Magic Pill

The Magic Pill

 

If you’re looking to lose weight and don’t know where to start or what you should be doing (because lets face it you’re swamped with massive amounts of misinformation & BS from companies all offering you the world in the form of a pill or powder) then get professional and personalised advice. Do yourself a favour and sit down with a good Trainer who can review what you personally should be doing from the fitness side of things, as well as provide you with some general nutritional guidelines and advice on healthy eating (and if necessary refer you onto a nutritional specialist for more analysis and advice).

Life is short and you health is not just your most valuable asset, it’s your key to maximising your enjoyment of it… make the most of it! You’re worth it!

Happy Training :)
Adriana Solorzano – Owner & Head Personal Trainer

P.S. If you want help or would like to make a time to sit down with one of our GREAT Trainers then give us a call on 1300 110 884 or email me at adriana@tribefitness.com.au and we can arrange for an obligation free consultation.

Self-Care, A Good Type of Selfishness!

June 1st, 2011

Self-care is something that for many is a challenging habit to build and then maintain. Although you would think it should come naturally to us, I find myself chatting to clients all the time about the importance of self-care, the daily need to keep body, mood and health in good shape so we can function at our best.

Why is it so difficult to prioritise our own needs? We’ll give everything to others before we consider caring for ourselves? And if we do look after ourselves why do we tend to feel guilty about it? Of course self-care is not always possible to fit in amongst work and family responsibilities, but it’s important to know when to hit the “pause” button on life.

Self Care... You Need It!

Self Care... You Need It!

Personally I know that if I go too long without eating healthy, nutritious meals or incorporating some exercise and relaxation into my week I get tired and grumpy… just ask my husband! From this a vicious cycle can begin, we are tired so we don’t exercise and we don’t spend time preparing our meals, we then succumb to take-outs and alcohol to unwind which then just makes us feel worse. People can get stuck on this cycle for literally years! What’s worse is that your entire family suffers from this cycle too.

If you know that you are not very good at self care the following points might be of some help to you:

1. Aim to do one nice thing for yourself each week, this could include a hot bath or watching a favourite movie.

2. Schedule at least 3 exercise sessions each week out in nature, even when you don’t feel like it. Focus on the outcome, the proud feeling you have after you’ve stuck with it even when you didn’t want to.

3. Aim for one fun social event each week, this could actually include a walk with a girlfriend, or a round of golf with a mate;

4. Plan at least one break or holiday to look forward to each year. It doesn’t have to be expensive or long, sometimes all we need is just a night away or even just a day out at the beach to relax & recharge.

Remote Control for Life

Remote Control for Life

Once you create these “pause” buttons in your life, you’ll be surprised how much better you feel and how much more energy you have to make the effort to eat well and move your body. Even if you aim for once per week and only do it once a fortnight you’ll see and feel the difference. Try it, I dare you!

Happy Training :)
Adriana Solorzano – Owner & Head Personal Trainer

You’re Either with Me… or Against Me!

May 1st, 2011

At the end of the day the only person who can make a change to your health and fitness is YOU. It doesn’t matter if you have the best trainer in the world, access to the latest fitness gadgets or meals delivered to your door – the buck stops with you!

However… one major influence to your ongoing health and fitness success is the support that you receive from your close friends, and more importantly family. From my own experience clients who receive 100% support from their partners are the ones who make the greatest improvements and maintain their new found healthy lifestyles.

I suppose we’d all hope that those closest to us would be the first to be encouraging, sadly though this isn’t always the case. Deciding to make a change for the better can be intimidating to our family and friends as they can sometimes feel like they are being “left behind”, or they may feel their current unhealthy (but comfortable) lifestyle is being threatened and they are not ready for change.

Your Either With Me... Or Against Me

Your Either With Me... Or Against Me

An unsupportive partner (or other family member or friend) is one of the biggest challenges you will face when striving for a healthier & fitter life; and understandably so as we don’t want to cause tension between us and those we love and care about. So how do we overcome this?

1. Communication is vital: When embarking on a healthier & fitter regime talk to your family as to what your plan is, how this will benefit their life, explain why this is important to you and explain some of the perceived initial “sacrifices” that will need to be made to get those benefits.

2. Get them involved: They may not be keen to do as much as you are doing but why not have them come for a walk or run with you once or twice a week, or if seeing a personal trainer invite them along to a session so they can see the hard effort that you are putting in.

3. Have a mutual reward/incentive: Decide together on a reward that you can both (or as a family) enjoy once you have achieved certain goals. For example for achieving a short term goal the reward might be a night out at Gold Class movies or a massage for both of you, and for a achieving a long-term goal it might be a night or two away somewhere nice.

So in light of the above, for the entire month of March we’re inviting you to bring along your partner to ANY of your 1-on-1 sessions or timetabled Fitness Classes for FREE! We’d love to meet them and give them a taste of what you do all the time! With 1-on-1′s please just let your Trainer know beforehand to expect the two of you there, so they can better plan the session.

Happy Training :)
Adriana Solorzano – Owner & Personal Training Manager