Embracing change both professionally and personally

Salespop.net talks about Embracing change. In these trying times we need to embrace change both professionally and personally. We need to set goals for the future but we also need to embrace the uncertainty of it all.

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The pandemic is a good time to be creative. For the fitness industry that means that should think about ways to embrace the “Black Lives Matter” philosophy into your club. You could try and employ some black people as staff members whether as a Personal trainer or in management. This is also a good time to embrace diversity and welcome people with disabilities into the gym.

For Fitness instructors we can embrace personally and think about delivering most of your trainings online as many people might not want to come back to the gym straightaway. This is a time to develop new skills and learn more about yourself. For new instructors now would be a good time to develop your marketing plan for clients.

Gyms need to accept the new reality of not many people will want to go back straight away after it is open. Many people will still be working from home and will be happy about not having to commute. So they might have to stick with online for a while. Even then they would have to offer their sessions casually or at a lower cost as many people would have lost their job.

Is having a plan B in life ideal?

Yes! Now its a good time to think about having a plan B. Hospitality and retail workers should think about having a plan B as there might not be jobs for them due to Coronavirus.

We get it things happen all the time that you cannot control. What you can control is how you respond to them.

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The economic impact of the virus has hit us a lot harder than we think. Many restaurants and cafes are struggling and they may not be able to keep their doors open for much longer due to there being not that many customers. It is the same for some of the retail stores.

So thinking about what you can do is a good idea! The stimulus is not going to last forever. Think about what you are good at and then go from there. What do you like doing? What is your passion?

Maybe you could teach classes or write a blog. At first, I wanted to write about food but then after I put the weight on I suddenly realized that I’m not enjoying going out for food all the time. So I decided to start this blog and am so glad that I have. I realized that I love going to the gym and healthy eating as well as running. If I was to write in the other blog I would feel pressured to eat all that outside food during the Coronavirus times and not support the #blacklivesmatter movement.

Lifestyle changes and why it can be so difficult to maintain

Many people find that adapting to new changes in their lifestyle is hard. Adopting a healthy lifestyle is hard for some people.

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During the times of the Covid19 people have found it hard to exercise and now that the restrictions are eased in some countries people will be hesitant to enter the gym or exercise

What has kept you from making that change that you wanted (procrastination)? Is it too difficult to make? Is there not enough time to make that change in a day? Some people would feel uneasy about making that change. Hence they procrastinate (ie. I will start doing it tomorrow). The Wanderlust worker talks about that smoker and them finding that it is hard to quit smoking. We are creatures of habit who are scared of change.

There are four stages to change as outlined in Motivational Interviewing in Nutrition and Fitness (it is also in Psychology Today):

  1. precontemplation- “I was only made to do it, I never wanted to do this!”
  2. Contemplation- “I know that eating out is bad everyday, but I will do it anyway!” This is my friend who does this everyday.
  3. Preparation- ” I will prepare tomorrow’s lunch”
  4. Action- “just do it” and “I did it”- this one is me who knows that they just have to do it and get on with it.

If we just did it we would feel happier and more motivated for it. So when the gym reopens, I will be going back. But what about you? Are you scared that you will make mistakes at the gym? Don’t worry it happens to all of us. But if you kept up your habits at home, you can go one step further at the gym.

Self Awareness in Fitness

We need self awareness in Fitness and health. Here yoga is a good idea for getting self awareness. In the gym you are usually by yourself and in time you would be more aware of the things that you can do and the things that you can’t.

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During the Covid times we were all forced outside and working out by ourselves. Here I became more aware of my posture and my flexibility. When I do Body Combat I learn to become more flexible. As such I learned to become more confident.

When you are at the gym and there is a mirror there in front of you, you become more aware that your technique is wrong or right.

Why should we be self aware?

According to Positive Psychology we should self evaluate ourselves daily. If we do that then we can improve our techniques and communication skills. In time we can guide new members on the correct technique. We can make better judgements at the gym and elsewhere.

Four proven benefits of Self Awareness as listed by Positive Psychology

  • It can make us more proactive, boost our acceptance, and encourage positive self-development (Sutton, 2016).
  • Self-awareness allows us to see things from the perspective of others, practice self-control, work creatively and productively, and experience pride in ourselves and our work as well as general self-esteem (Silvia & O’Brien, 2004).
  • It leads to better decision-making (Ridley, Schutz, Glanz, & Weinstein, 1992).
  • It can make us better at our jobs, better communicators in the workplace, and enhance our self-confidence and job-related wellbeing (Sutton, Williams, & Allinson, 2015).

Five ways to increase self awareness

Serve Lead now says:

  1. Learn from a formal assessment of yourself. My favorite assessments include the Myers Briggs Type Indictor, DiSC and the Herman Brain Dominance Instrument (HBDI). Tests like these certainly lead to greater self-awareness. Indeed, in my experience, self-aware leaders can describe their Myers Briggs types, DiSC scores or HBDI colors without hesitation.
  2. Learn from formal multirater feedback. A rigorous and robust multirater feedback process might be the best way to learn how others perceive you. Some of that feedback might confirm your self-awareness; some of that feedback might push you towards greater self-awareness. But in my experience, multirater feedback is valuable in every case.
  3. Learn from an inside mentor. Ask a person you really trust in your organization to be your mentor. Then you can have honest conversations about how your self-perceptions square with the perceptions of those around you. Moreover, good mentors will keep their ears open for and share things – positive and negative – that people are saying about their mentees.
  4. Learn from an outside coach. Outside coaches can offer you a perspective that is not influenced by inside politics and power dynamics. Furthermore, they can help keep you accountable for that methodical, sustained investment of effort you want.
  5. Learn from withdrawal and reflection. Servant-leaders often practice the “art of withdrawal,” to use Greenleaf’s phrase. During that withdrawal – perhaps just a few minutes each day away from urgent interruptions of the workplace – they ask themselves, “How am I being perceived by others today? What interactions went well? What interactions could have gone better?”

Health roadblocks and how to address them

We all have roadblocks with our health. But how do we go about addressing them? It can be things like oh I’ve broken my leg over the weekend, how do I go about exercise? Maybe you could do some upper arm exercises.

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Right now for most people it is the Covid19. Most people are already stressed as they would have just lost their job and the gyms are now closed.

Ask for help. We all need help. For example it can be to ask the trainer how to do a new exercise.

Do sign up for a marathon or a half marathon. If you sign up for a marathon then that would mean that you would have to train for it.

Do you have a goal in mind already? How about revisiting that goal and work out where to go from there. You should set a SMART goal which is specific, measureable, achievable in the amount of time needed. It should be realistic. For example if I want to lose weight, how much time and effort do I need for this?

Put things into perspective. What worked for you and what didn’t? How can you do better next time? This is called learning. We all make mistakes along the way.

Celebrate the small wins each week. No win is too small or too big.

The Subtle art of not giving a fuck

This book was recommended by Miyagi University as a great read but I didn’t get it until it became cheaper online at Amazon.com.

The Subtle Art of Not Giving a Fuck is about overcoming adversity to live a happy and successful lifestyle.

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“What are you willing to struggle for?”

And he did that just that here. We can do that too, by changing our weight reps and our style of doing things. For example it can be including a diary about marathon training and how its going.

How we overcome adversity is by changing our attitude towards things.

Everybody wants something and its ok to want things. But you have to work hard to get there. You can’t expect a happy life all the time. For example we all want to lose weight and get in shape for summer. But that’s never going to happen unless you try and eat well and exercise. And really just try. To get your happiness in life is always a struggle. To get the weight that you want is always a struggle. People have to accept their body and just work with it to lose that weight. You can’t expect miracles to happen overnight.

How much pain can you sustain to get to your goal?

You’re nobody special. We all have to work hard to achieve the best in life. And sometimes things fall apart or don’t go to plan. That’s ok. Don’t always be positive all the time, expect some negativity too. You shouldn’t be so entitled to think that you don’t have any problems in life. Everybody has problems in life. We are afraid to accept mediocrity. We want the best in life, to have a great body, good job and family.

They also talk about not being afraid of failure as failure is the road to success. In life we are scared of failures all the time, hence we miss the promotion that we were offered at work plus other lifestyle opportunities. Also the book mentions about not being scared of rejection. Rejection is a way of learning.

We need to question ourselves and our beliefs every step of the way and that is the hard part. “What if I’m wrong about a decision?” and “What would it mean if I’m wrong?” It would mean that I would have to learn to do it better next time. But what if I was right, what then?

At the last chapter the book talks about learning to say no to things. We do that within reason, like if we have too many tasks to do.

How to deal with setbacks

Dealing with setbacks is an important part of life and its an important part of marathon training. We deal with setbacks a lot and we give some advice here.

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In life and at work you will face some setbacks. But its how we deal with them. Inside Success says that people should expect setbacks from time to time. Engage Coach agrees with this statement.

Working in the weight loss and health industry people don’t always expect a plateau with weight loss but it does happen. And they blame the trainer for it or their hormones. And both are not good. Most failures according to Pereira are opportunities to get back on your feet and start afresh.

This week I didn’t run so well and had to figure out why. Normally I’d get around 160-175 beats per minute but I think it was a bit cold this week. So the intensity was not there.

But then I bounced back on Friday and Sunday and got up to 337 intensity minutes which is double the 150 minutes that we’re supposed to get. I learned that I should get the potassium levels a bit higher and wear more clothes for the run. I don’t run so well in the cold.

Oh, and I was also battling a little busted leg in a couple of weeks before that.

But then how do you deal with the setback? Pereira says to expect it. For me, I just brush it aside and start afresh. But for others, they dwell on the past and it’s bad for their stress levels.

And then when my period came there was another setback. It was raining that day at the end of the long run and I only did 262 minutes of running that week. Fortunately, though it was sunny the following week and I was able to recover.

The Subtle Art of Fuck mentions having a positive attitude. Divyblog also mentions this and mentions joining a group of like-minded people.

According to Tiny Buddha we should eliminate blame and move on. Inside Success says that we should think about what happened and learn from it. We should also challenge ourselves moving forward. Tiny Buddha also suggests meditation as a way of dealing with things. The Subtle Art of Fuck also talks about challenging yourself and moving on.

So bloggers how do you deal with setbacks as it comes?

Do you ignore them or do you learn from it?



Mind and Body festival and why its good for office workers to go

Office workers get stressed out and tired all the time from sitting at their desk. They could benefit from a show like this where they can learn a lot.

There were a lot of people there wanting some answers to their problems of stress and feeling unhappy.

Whilst there were many detox teas and lifestyle products on offer we were only here for a few things.


It is said that about 45% of adults in Australia don’t get enough sleep at night. Stress is one of the biggest problems leading to thyroid issues amongst other things.

We learned a Chakra that day in the free workshop and that was to imagine the gold and white stripes of energy going through your body. Here this energy starts at your head and goes all the way down to your feet and then it comes back up again and down again. You do this meditation closing your eyes for about 5-10 mins daily.

Now tell me how that feels!

The expo has a lot of stalls where you can find your happiness once more. Here they had lots of crystal stalls as well as free meditation stalls. I didn’t have time to attend the free meditation but I sometimes do it at home.


We are big on eating more vegetables and whilst the show didn’t have a lot of nutritious meals, some stalls offered it such as Ragini’s Kitchen. But they were fairly overpriced. If they were keen on teaching good nutrition and encouraging us to eat more vegetables, why not have a Woolworth’s stall full of fresh salads and people pay what they feel its worth?

Or better yet why not have a Lentils stall?

But I liked the Bretzel.biz pretzel as that was the only nutritious thing offered that did not cost a bomb.

There was the usual expo cafe that was just overpriced and full of fried goods

Gut health

Gut health is another one of our problems in society today. Too many people have bad gut health. It’s due to too much-caffeinated drinks and alcohol. Also, we don’t have enough vegetables and black beans in our diet.

We eat too much-saturated fats including meats and fried foods in our diet. And some people have too much dairy which can be fattening.

And thirdly we don’t get enough exercise in a day.  For exercise, you can do whatever you like but we should be getting in 150 mins of vigorous activity per week.

Many thanks to the Mind, Body and Spirit festival for having me and next time there should be more food stalls that offer nutritious goods on the cheap and not the expensive crap. Oh, and there should be free water for everyone too.

December goals: are they met?

During December it was one of the busiest periods in the city. Here there was not much time for rest as Christmas has begun.

December saw quite a few warm days where runs were done in the warm and I had vomitted a couple of times. It saw us meet the 150 km goal for running as we did 160km that month.

As it was warm it saw us having more vegetables and being more cleaner. I farted a lot and having diarrhea some days. In December I bought some beetroot powder and mixed that in with water.


As it was holiday season our bike goal was not met. Here we biked a lousy 270km. Either that or the records were not kept.

As for water, it was fine until it was really warm.

Lets hope we can improve for January.  It was a really challenging December after all.

My November goals

This November I had some goals in mind. You may remember the earlier post. So lets see if we covered them all.


One of the goals was to drink more water. Whilst I did that, there were some hot and very humid days which made drinking water just that little bit harder. I liked having Apple cider vinegar in my water as it gave it that taste.

Cutting down on sugar was a bit tough. It was my birthday and of course there was cake.

I did have a little bit of PMS and had to take Ibuprofen for the pain. My iron levels were still on the low side.

I met the bike goal of 300 km. I had been attending class and have been getting fitter as such. Here the instructors were really motivating. They motivated everyone to ride fast.

My fiber levels haven’t changed much but in two days I had 48g and 33g of fiber. My fiber levels are slow sometimes.

I didn’t attend a lot of yoga due to time constraints. But when I did I learnt about the different movements and that helped me to relax and earn my best time at Sri Chinmoy Marathon.

I ran well over 100kms which is great. I didn’t end up doing two races though. Only just the one.

Lets see how well December goes knowing that it is Christmas