Blinco Built personal training

Category: Fitness

  • 3 Great Reason to Train over Christmas

    3 Great Reason to Train over Christmas

    Wondering whether you should train over Christmas? 

    Here’s 3 great reasons to train over Christmas that don’t involve “weight loss”

    1. Making good use of extra calories

    You’re going to eat more, probably lots more than usual, good food, bad food, snacks, leftovers

    What’s awesome about this is that you get to use those extra calories to build some muscle!

    Lifting weights in particular whilst you’re eating more calories than you need is a great way to promote muscle growth 

    Often if you have long term weight loss goals you’ll spend most of the year trying to restrict calories

    And sure, with a good weight training program you’ll put on muscle

    This time of year is a great time to change it up and really super charge the muscle growth

    1. You’re more fun when your mental health is great

    And the number 1 thing for mental health, is movement, particularly movement that makes you sweat

    You’ll be more fun around Christmas lunch

    Maybe even have more patience for Aunty Maud’s probing questions about marriage and children

    Uncle Jack won’t seem quite as obnoxious after 17 tins

    Jokes aside, Christmas is a stressful period for a lot of people

    Even just the change from the routine of work and school, to the crazy schedule we often have over this period

    Training can help massively with your ability to deal with those stressors!

    1. Keep the habit

    This is massive

    How often has “I’ll take a break for a couple of weeks” in December turned into “so, I haven’t trained in 8 months” in August

    Keeping the habit of making time for myself, for self care 

    So many people are terrible at this, you’re probably the same

    Putting others first, and giving up any spare time you have to husbands, wives, children, friends 

    And not leaving any time to put your own mask on, to take some time to look after yourself

    It’s an easy trap to fall into, and lots of people do it

    Stay on track, to stay on track 

    Need help over Christmas, or something to look forward to in January? Reach out

  • Why we don’t do massive group classes

    Why we don’t do massive group classes

    We don’t do massive group classes

    We don’t hate massive group classes, we just don’t think they’re the best way to get incredible results

     

    If you need to train with 30 other people at the same time, we probably aren’t the place for you

     

    Massive group classes cop a lot of stick from some places, we don’t believe they’re bad, sure better than sitting on the couch

     

    Or wandering around a 24/7 gym not knowing what you should be doing

     

    It just isn’t us

     

    We like small groups of people of like minded people working hard together

     

    That way you don’t feel like you’re suffering alone

     

    While also getting enough time to get individual support, in and out of your sessions

     

    In a massive group class you get around 90 seconds of personal coaching time

     

    With us, you get 7 minutes

     

    Just over that actually

     

    It allows for an especially close knit community of people that are on the same journey

     

    You get to know the people you’re training with

     

    You have time to speak to your coach during the session, get adjustments specific to you and your goals

     

    Success sessions every 13 weeks, where you sit down with your coach 1 to 1 and set goals, solve problems and stay on track

     

    If there’s 300+ members, there’s no way that can work

     

    With a maximum member count of 100, it’s an integral part of what we do

     

    If you want a personal touch, individual goals, consistent accountability, this could be the place for you

     

    We’re not for everyone. But we might be for you

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Your fitness transformation needs chaos

    Transformation requires a certain amount of chaos

     

    Even a good fitness transformation requires chaos and uncertainty

     

    By its nature it must contain some chaos, some unknown 

     

    That’s where the growth lies

     

    It’s also the thing that holds you back the most

     

    Will this work? 

     

    Is this the right place for me? 

     

    What if it happens again? What if I fail? 

     

    There is no definitive answer to these questions, no matter what you do

     

    The best you can hope for is a process that makes it clear there will be chaos and allows for that

     

    A process that builds in the chaos, changing work schedules, illness, family life, social functions

     

    That sees those things are a critical part of the plan

     

    If the plan includes as much of your chaotic life as possible, and still has actions to be taken in spite of all that, then your success is much more likely

     

    It’s when you plan for perfection that you most often fail 

     

    You know this, you’ve been there before

     

    “I’m going to follow this perfect meal plan for the next 8 weeks, this time I’m really going to do it”

    Kids get sick

     

    Partner gets sick

     

    You get sick. All in the same week. There goes that plan

     

    If you’re planning a transformation at the moment, make sure you ask yourself a simple question:

     

    “Will this work when everything goes wrong?” 

     

    If not, then you might need to go back to the drawing board and figure out a plan that you can still execute on

     

    You can always fine tune it and improve it later on

     

    But it must at first conquer the chaos that will arise from the changes you’re about to make 

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • What I love about helping people improve their lives

    What I love about helping people improve their lives

    Today, I thought I would give you guys a bit of an insight into me, what makes me tick and why I don’t mind getting up at 4am all year round

    I love what I do, owning a business can be nerve wracking and wondering whether you’re going to be able to eat in a month’s time isn’t everyone’s definition of fun but that stress is worth it

    When I break down what I do and what really motivates me, it might be surprising to know it’s not actually the training part in particular

    I mean clearly I really enjoy that!

    But if I had to pick one aspect of my role, it would be teaching, I love teaching

    It gets my juices going to see someone progress in their wisdom around their health

    I say wisdom because for me, there are 3 levels of intelligence, information, knowledge and wisdom

    People can be taught information

    Information is useless without application and that’s where knowledge comes in

    The awareness and understanding of health from the information that’s been obtained

    Wisdom is the highest form t

    That is the ability to take what you know and what your experience tells you and be able to apply it in a multitude of circumstances

    Even those that don’t directly relate with the subject of that knowledge

    In my mind, you’ve achieved a level of wisdom in health and fitness when you have an overarching philosophy that allows you to look at conflicting bits of knowledge

    This happens a lot in nutrition!

    Someone who is able see how BOTH sides could be correct in certain circumstances and then use that to your advantage

    Taking a client, from a state of stress and panic and confusion to a point of calm and control about their own health is THE reason I do what I do

    And look, not everyone wants to get to the level of wisdom about their health and that’s okay

    As long as they can get to a stage to take control of their health without my help, then I feel like my job is being done in the right way

    Which actually sounds ridiculous because that means they no longer need me, but it also means that I have to level up everyday, which I love doing, and hopefully pass that on to my clients

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey send us your details on the contact us page http://blincobuilt.com.au/

     

  • Why Less is More

    This is a conversation I have a lot with new clients

    “I want to lose weight, I’ve put on a lot of weight in the last year”

    “I need to train 6 times, that’s when I was at my leanest”

    “So, what happened, why aren’t you still there?”

    “Oh I got too busy/I have kids now/work got crazy but it’s okay now etc”

    This is what I like to call Yo-Yo exercising, and it’s a common form of All or Nothing thinking

    People build their lives around what they can do at the best of times when stress is low, work is easy, kids are just thing you might have in the future..

    We are all guilty of this at some stage or another, we focus on what we can do when everything is going our way and forget that it’s actually what we can do consistently that we need to focus on

    You don’t need to train everyday, in fact, it’s counter productive, we only have a limited amount of calories we can physically burn in a day

    So adding more and more activity on top actually doesn’t add to our overall calories burned because the body just takes that energy from somewhere else

    You end up in recovery debt, where you are adding stress on top of stress and your body simply can’t repair your muscles

    Your results plateau, everything ends up hurting, it gets too hard to do anything else in life so you give up training to get more time back you

    Before you know it you’ve put on 10kgs

    A better way, train 3-4 times a week, with a mix of strength and conditioning

    Create awareness around your eating habits/behaviours and make adjustments that you can sustain even on your worst days

    Lastly, find someone that cares whether you show up, that cares whether you are getting what you want and need from your training

    Keep it simple and sustainable, even on your worst week

  • How to eat during the holidays

    Just relax, eat whatever you like, drink, be merry 

     

    Look, it’s not bad advice 

     

    It’s the holidays after all, you should be relaxing

     

    The key though, is whether you actually find that relaxing, you might not 

     

    It might be that eating enough to make you feel like you’ll burst isn’t your idea of a relaxing afternoon

     

    Eating so much that you can’t jump in the pool with the kids or play beach cricket might not be your idea of a day well spent

     

    Don’t feel bad for that, you aren’t neurotic, and it’s not like we live in a society where it’s hard to eat in excess 

     

    Modern culture isn’t exactly lacking for opportunities to eat cake and drink heaps

     

    You haven’t been waiting 12 months to do those things

     

    If you don’t want to go nuts, don’t 

     

    And if you do, awesome

     

    A better bit of advice might be that you should make a conscious decision to either eat in moderation or to go nuts BEFORE you do it

     

    If you’ve made a conscious choice you are much less likely to feel guilt come January 3rd
    Sitting there wondering why you’ve done this to yourself again

     

    Make it conscious, make it a meaningful choice, be clear on your own reasons why you are or aren’t

     

    It’ll make your holidays that much more relaxing and you’ll have a much smaller hangover

  • Is your comfort zone holding you back from incredible results?

    You’ve heard of a comfort zone, but do you truly understand the effect it’s having on you? 

     

    If you’re not careful your comfort zone gets smaller and smaller over time

     

    You know this, how awesome was $20 when you were 15

     

    The same is probably not true now

     

    With a family and bills to pay, to have $20 in your account could be devastating

     

    The comfort zone actually works in two ways
    Either, you fall below your acceptable level of wealth, you’ll scramble to get back into your comfort zone

    Or, you go too far above, and you’ll spend your way back down again

     

    That’s why 97% of lotto winners have not only lost their winnings, but are actually WORSE off 3 years after their win

     

    Your health is no different, most people are looking for a magical sustainable diet and training plan, when really, everything is sustainable and also nothing is sustainable

     

    Depending on whether it nudges the top of your comfort zone and keeps you from falling below it

     

    You see that nudge is important, it slightly increases your top zone over time without making you feel wayyyy out of your depth

     

    It allows you to slowly change beliefs over time, you know like the belief that you HAVE to drink at least two bottles of wine to have a good time

     

    Or you HAVE to eat until you feel sick at family dinners 

     

    To have someone rip that away from you in one week, it’s too much, it’s unsustainable

     

    Instead what if you slowly made changes to the things you are happy to change
    The things that will increase your self confidence without taking away who you are a person

     

    Until with time, you become a different person, a person that is more fun with less wine

     

    Who finds it more pleasurable to have a little bit of everything, and still be able to run around with the kids after lunch
    It shouldn’t be complicated, the changes you make should be ones you are happy to make
    The ones that will give you the great result with the least amount of pain

     

    What changes could you make right now? Need help, reach out, this is what we do 

  • How to find a sustainable routine

    It’s not the what you do that makes the difference, it’s the why and then how you do it

    At this point you could see research on people trying the same exercise and diet routines and getting results or not getting results based on their opinion on whether those exercise and diet routines would work (yup, if you think it won’t work, it won’t work 🤯)

    Let’s go deeper though, because this applies to so much more

    What about depression and learned hopelessness?

    Having suffered through depression a couple of times in my life, and with a genetic predisposition on all sides with that condition it has been a large part of my learning


    It’s through my study, self experimentation and hard lessons, that I’ve come to realise you can do all the things (the “what”) and it doesn’t help at all, unless you start with the “why” and that guides you to the “how”

    The things work (mediation, gratitude, purpose, exercise, social support etc), but only if they themselves are meaningful

    Why is it important for you to be your best self? Not just for you, but for those you care about, who does your best self help?

    I meditate because I am more patient and caring and kind when I do, to my partner and my son, my members, my family, all the people I care about, I show up more focused and more fun when I practice gratitude

    You may think that doing it for others puts you at risk of other people’s whims, I say it keeps you on track

    If you are doing it for those people that truly matter to you, then when it works you’ll see more love, kindness and fulfilment in your life

    If the ones that love you aren’t too impressed with how you’re acting, it’s probably a good indication to evaluate how you’re acting, you won’t always get it right after all

    Start with your why, then figure out your how, and then implement the what’s, you won’t get it right the first time, it will an iterative process, but it’s worth it, for you and for everyone you care about

    Need help with increasing your self-confidence, moving pain free and enjoying life outside of the gym? We can help, just follow the link below to book your free phone consult now:

    https://app.acuityscheduling.com/schedule.php?owner=17216574&appointmentType=13896304

     

     

  • Are you trying to be perfect?

    Wabi Sabi. 
    Acceptance of the imperfection and the incompleteness of nature, even our human nature
    It’s a beautiful concept, in a world where machine learning and mass production are becoming more and more pronounced, there is something beautiful about the concept of imperfection
    Think about the power of accepting yourself, as imperfect as you are, and then the power of celebrating that imperfection

     

    Those steps would give you so much more hope when you tackle hard things

     

    Too often when we try something new we have an image of perfection in our minds
    “I’m going to do this transformation and I’m going to train 5 days a week, and I’m going to going to follow this meal plan 100% of the time for the next 6 or 8 weeks and it’s going to be amazing!”

    If that does happen, it won’t happen every time, and the expectation of perfection from yourself is more likely to set up a fall that you won’t have seen coming, no matter how many times it’s happened before

     

    Now, this isn’t to say you shouldn’t try your hardest, or that you shouldn’t set your sights high, it’s the idea that in the pursuit of great, you will fall, you will stumble, you won’t be perfect, and how good is that? 

     

    Even better, the journey never stops

     

    It’s beautiful, because it makes it interesting, it makes it worthwhile, if anyone could do it, there’d be no reason to pursue it at all 

     

    Embrace Wabi Sabi
  • Are you playing the infinite game?

    Are you playing the infinite game?

    Are you playing the infinite game or the finite game? 

    Hopefully your answer is: it depends

    Finite games have their place, these are the games you can play to win, like Monopoly (imagine the horror of playing Monopoly forever…) 

    Infinite games cannot be won, hopefully you are playing a finite game with your relationships, or your health

    You don’t want to play a finite game with your health

    This isn’t to say that finite games can’t be included in your infinite game of health

    Workouts should be finite

    Anyone that’s done a 5km row will know that sometimes it can feel infinite

    However, too often people take a finite view of their health, you may have done this yourself, I know I have

    “Oh I’ll start in January”

    As if your health doesn’t matter for months at a time

    “I just need to go 100% for the next 3 weeks”

    That sounds quite finite

    “I need to feel like I’m absolutely wrecked after a workout, otherwise I don’t feel like I’ve done anything”

    Sounds like you might need a properly planned program that includes regular testing to show your progress

    Health doesn’t stop, you can’t tell your body to ignore what you do to it for periods of time and hope it doesn’t matter, it all matters

    Which might sound depressing, or it might sound empowering

    Depends on whether you’re playing a finite or infinite game 😉

    A good way to move your view on this is to think about meeting your grandchild for the first time, are you going to be able to get on the floor and play with them?

    Will you be able to play with them when they’re 5 or 6 years old?

    Will you see them have their own kids?

    If that’s the case, it’s time to start playing the infinite game, because there probably won’t come a time when your health isn’t important