Holistic Fitness Coaching... catchy? 😬
I have had a solo week of digging deep and really looking into my offering, my "purpose" (I'll unpack this, so it's less airy fairy ) and... spending a lot of time walking on the beach with friends and/or my dogs. How about you, how has your week been? I am going to make these few paragraphs about me and how I am planning to grow myself and in turn my coaching. I would love your feedback but if you just want to get to the juicy stuff (yes I wrote juicy...) skip ahead to your flow of the week! This week of soul searching has coincided with me starting to work with my own coach. Now, I have a lot of mentors in the fitness industry, and have have obviously worked with fitness coaches myself, but I am now working one-to-one with an NLP & business coach. I feel spoiled, grateful and excited all at once to have all this attention and support! For those of you who are already my clients and those who know me or have read my posts for a while now, I think it's safe to say that my approach to fitness is multidimensional. Which is why I want to add to my offering and learn practical tools to help people reach their goals that go beyond just providing a nutrition and/or fitness plan. I love to teach clients skills and tools they can implement and take away with them after working with me. I don't want them to be reliant on me to continue meeting their goals after having worked with me, that would mean I have failed at meeting my own goal: empowering them. To find what makes them tick and reach their goals, I need to get to know them, their lifestyle, their habits and learn more about their story outside of fitness and nutrition. I do a lot of this already, but as I choose to have an iterative mindset (listen to the podcast below to learn more about it), I am observing, analysing and improving as I go, which in this case means adding to what I offer. So Michael (my coach) and I came up with a new and hopefully improved "purpose" or offering: holistic fitness coaching. What do you think? I would love to hear your thoughts! Ok, let's crack on with the flow now! #1. The neverending flow It's a good'un! Straightforward but continuous, so you can flow and flow and flow and just keep on going to your heart's content! Set Loaded Beast Left leg Front Step Right leg Underswitch Left leg Underswitch to Scorpion Reach Left leg Underswitch Right leg Underswitch to Left leg Front Step Return to Loaded Beast Right leg Front Step Left leg Underswitch Right leg Underswitch to Scorpion Reach Right leg Underswitch Left leg Underswitch to Left leg Front Step Return to Loaded Beast For any of you who are completely new to Animal Flow and haven't tried any of the previous flows, this is a really good one to start with. Repeat full flow (left and right side) 8-10x if you feel comfortable or 3-4x if you've never flowed before. Take it slowly and make sure the movements feel right, before adding speed to it. Record yourself and send it over to me if you would like any feedback #2. Podcast Now, after all this talk about purpose and coaching, I couldn't but share this great little podcast on Sigma Nutrition with Kyra Bobinet. I mentioned the iterative mindset above, Kyra is ALL about it. She has created entire products based on it. You may remember 3 weeks ago I shared a podcast on habits being about emotion, by BJ Fogg. Well Kyra studied at Dr Fogg's Persuasive Tech Lab at Stanford University. She devotes her life to helping people crack the code of who/what/why we engage. She has founded several healthcare start-ups. She has designed behaviour change programmes, big data algorithms, mobile health apps, and evidence-based studies in mind-body and metabolic medicine. All of her designs are rooted in the belief that true caring is our greatest value. I mean, I love her already, don't you? ️ She covers many things in this episode, some of my highlights are: Not letting a failure/lack of progress lead to abandonment of trying Modifying eating habits and behaviours Negative self-image in the fitness industry Motivation in the behaviour change process Those who self-doubt “oh other people can do that, but I wouldn’t be able to” I really like her very scientific, yet humane approach to behaviour change. I think I will share more about her in future posts (and below to be honest... don't peak, I'll get to it!)
#3 Healthy Habit Hack How did the reading go? I started a new audio book but I am still a little put off by the title - "Think and Grow Rich". I only picked it up as the author of The Slight Edge, Jeff Olson doesn't stop referring to it in his book. I am trying to not judge an audio book by its title.. Will let you know how that goes..! I have a different habit hack this week... I have started a Pre and Post Natal Exercise & Nutrition course online and after only 1 webinar, I have already learned so much..! So this hack is for women going through the beauty of pregnancy, or for those of you who know women who are pregnant, to share with them A pregnant woman should only exercise at 4-7 RPE. RPE stands for Rate of Perceived Exertion. What that means is how difficult you find the exercise you are doing. We are pretty good at assessing how hard we find an exercise, so if you have ever trained with a good PT, you'll have often heard them asking "how hard did you find that from 1-10", as they assess whether to increase weight or difficulty of the exercise you are performing. Pregnant women tend to have an increased sensitivity to carbon dioxide meaning they get out of breath more quickly, have low blood sugar levels, higher blood pressure, a tendency to over heat and so many other factors that make working out at over 7 RPE dangerous for their health. Now, this doesn't mean they shouldn't work out! The course is all about the benefits of exercise during pregnancy, there are just a few important factors that need to be considered. #4 Weekly challenge Perform Kyra's little mindfulness exercise daily. I f**king love this! It cracked me up There's Stanford's Dr Bobinet, at a medical convention with all these other doctors, and she just takes out her little wooden recorder (I am not sure if it has a better/different name?) and tells everyone to do her mindfulness exercise with her while she just stands on stage doing it herself. Now, if Kyra can do it and benefit from it on stage. We can all find 5 minutes in our day, to keep her company and do it with her I love her metaphor for our brain pumping thoughts like our heart pumps blood. It's meant to do that. But doing this kind of exercise daily, just helps reduce the left over thought fog. #5 Inspirational quote “Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat.” - Theodore Roosevelt
🙋🏼Lara out! Until next week!
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