Kiwifit Personal Training, Health, Nutrition and Wellbeing Blog

TRAIN YOUR MIND TO THINK POSITIVE

Sun, 05 Feb 2012 17:33:28 GMT

MONTHLY NEWSLETTER

Well finally my first newsletter! It’s taken me a while but better late then never. If all goes according to plan, this will be a monthly occurrence.

Congratulation’s to my fantastic client’s who have started this year with tons of enthusiasm, and some great results!

I thought it appropriate to write an article on positive thinking. All too often we get stuck in a rut and allow ourselves to say “I can’t”. We all question our own capacity to succeed from time to time.

What you think, you become. If you train yourself to think positively, and convince yourself that you can accomplish the challenge at hand, you’ll find incredible power within you to achieve your goals.

COMBAT NEGATIVE THINKING!!!

· Negative thoughts turn into killjoys – beliefs that literally keep you from challenging what you perceive as your limitations.

· Thinking you “can’t, won’t, couldn’t and shouldn’t” is based more on habit than fact, self-sabotage is the result!

· By negative thoughts you diminish your own potential.

FOLLOW THESE STEPS WHEN YOU BEGIN TO DOUBT YOUR OWN POTENTIAL:

· Close your eyes and breathe deeply

· Tell yourself that your perceived limitations are false assessments of your actual potential and that you absolutely can achieve your goals if you set your mind to it.

· Psyche yourself with energy and conviction; then, mentally state “I will succeed.”

· IMAGINE yourself successfully tackling the challenge at hand. You are bold, talented and determined to succeed.

· Know that you are your own boss and can confidently take charge of your own life. Picture yourself engaging the challenge and breaking through all barriers that might thwart your success.

· ENVISION yourself having fully accomplished the task. Bask in the glow of having done it; savour the joy in having followed through with saying “I will succeed.”

· Open your eyes and set out to act upon your positive thinking.

Ref: Pete C. Siegel, R.H.

Looking forward to another great month!

Love Bronwyn

Exercise & Nutrition For Mummy To Be

Sun, 22 Jan 2012 17:56:53 GMT

One of my gorgeous clients is newly pregnant and this prompted an article relating to nutrition and exercise during pregnancy. What a wonderful time this is, and even more important to really look after yourself and your body. Besides maintaining a healthy weight, it is crucial to keep yourself fit and ensure that you are eating well balanced meals regularly for the demands of your growing baby.

Lets talk nutrition first.

Here are a few tips to a healthy baby and fit body:

1. Eat 5 - 6 small meals a day, to avoid heartburn and energy crashes.
2. Eat a balance of complex carbs, lean protein and good fats at each meal. This will help reduce cravings.
3. Drink 8 - 10 glasses of water a day and avoid fizzy, sugary drinks.
4. Eat natural (organic if possible), unprocessed foods.
5. You only need an extra 300 calories per day during the second and third trimester, so do not eat for 2!!

Working out:

Listening to your body is key to success. You will have a few energy spurts and dips, so workout accordingly. Depending on your conditioning before your pregnancy, you can choose an exercise program that best suits you. If you already have a workout routine, you may continue this throughout your pregnancy so long as you take care and you don't overdo it.
If you are unfit don't dispair, its never too late. Choose low impact exercises (hire a trainer to guide you, even if its for 1 session to demonstrate correct form), walking, swimming, water aerobics, yoga and pilates are all excellant choices.

Keep it simple. No need for heavy resistance, be creative using filled water bottles or light weights if you have them, this is great as its low impact and you can perform these workouts during every trimester.

4 or 5 times per week, 30 to 45 minutes per session will keep you strong and healthy. Have fun and enjoy this special time of your life. Lookout for my next blog as I will post a few example exercises to follow during pregnancy.

New Year Resolutions??

Fri, 20 Jan 2012 07:12:08 GMT

Hello from Kiwifit and happy 2012 to you!

Yes, its that time of the year again, and you find yourself a few kgs heavier, bit unfit, and a big list of new years resolutions, which probably sound a lot like the previous years ones! Sound familiar...
More...

Gotta Squat

Wed, 26 May 2010 12:54:45 GMT

Flick through a fitness magazine and you will almost certainly see a squat movement included in any fitness and weight loss programme. The reason for this is that squatting is an excellent weight loss and toning exercise (because it uses the biggest muscle groups in the legs and buttocks, which burns additional calories)

More...

Walking the Rakiura Track by Bron

Thu, 11 Feb 2010 08:10:43 GMT

Over Valentines Day weekend I will be exploring the fascinating Stewart Island with two great friends, a backpack, hiking boots & a sleeping bag. Ok, so has the Grinch stolen Valentine’s Day?More...

Working Out when you are Short of Time

Mon, 18 Jan 2010 15:08:38 GMT

It would be lovely if we could always find an extra half an hour to an hour in the day to fit in a good workout, and it is ideal to plan that into your day at least five days per week. Regular exercise is an absolutely essential part of a healthy lifestyle.More...

Sensible Tips for the Silly Season – Part 1

Wed, 09 Dec 2009 20:15:32 GMT

It’s the time of year when parties, barbeques and Christmas feast can get the better of usMore...

Exercise with a Purpose

Thu, 26 Nov 2009 23:26:47 GMT

Do you have a goal and a plan for your workout? Recently I was observing people in the gym and saw numerous people cycling leisurely whilst reading a magazine or walking slowly whilst chatting to a friend. All of these things are fine for passing the time, but if your plan is to lose weight and get fit you need to read on.More...

Give it a Tri

Mon, 23 Nov 2009 23:11:42 GMT

...triathlon training (swim, cycle, run) or Duathlon training (run, cycle, and run) provide one of the best ways to get your body in shape fast...More...

Slim girls – Listen Up

Sat, 21 Nov 2009 09:10:23 GMT

Just because you are skinny doesn’t mean you can afford to skip the exercise...More...