Blinco Built personal training

Category: Health

  • 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

  • Have your wine and drink it too!

    Have your wine and drink it too!

    Losing weight WITHOUT giving up alcohol

    You would lose weight but you like red wine too much

    What if I told you it was possible to have both?

    A glass of red win a night is not going to stop you from creating a body that you love, one that gives you the energy to do the 150 things on your to-do list each day, that makes you feel confident in your own skin

    In fact, any health change that tells makes you give up all the things you love won’t last, fad diets, meal plans, they don’t work because they suck the fun out of life

    There is better ways to start feeling amazing in your own skin

     

    Make sure any nutritional change you make includes the things you love, like red wine and meals out with friends!

     

    If you have to cut out all enjoyment from the plan, no matter how well it works, you won’t stick with it, because it won’t be worth it!

     

    If you need help creating a plan that allows you to live the lifestyle you love while also having the self confidence you crave, get in touch and we’ll be more than happy to help!

  • 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 
  • Looking to clean up your nutrition? Start here

    Looking to clean up your nutrition? Start here

    Just started planning our first nutrition challenge in the new gym and I thought it would be a good time to share the nutrition philosophy we follow here at Blinco Built

    It’s simple, but crazy effective

    1) Eat whole foods
    2) Prioritise protein
    3) Veggies with every meal
    4) Slow down
    5) Fats are not the enemy
    6) Eat with intention, not emotion

    Breaking that down a little

    1) Make sure 80% of your calorie intake is from unprocessed foods

    That ensures you are eating nutrient dense foods that will be more filling and have less calories than processed varieties and it also gives you enough to leeway to enjoy a meal out with friends, or the odd bit of toast, pasta etc

    2) Protein is important!

    It helps maintain muscle mass, which keeps metabolism up while losing weight and is also really filling, think eating a steak vs eating a bowl of pasta, one is easy to overeat, one is not

    3) Food quality!

    This one’s simple, at least 1 fist of veggies with breakfast lunch and dinner, 2 fists for professionals 👊

    4) Eat slowly!

    It takes around 15 minutes for the signals to go from your stomach to brain to tell you that you’re full, if you finish your meal in 5, go back for seconds and finish that…

    You can see why that’s a problem, you want to stop at satisfied, 80% full and not 100% full for most meals

    5) Fats don’t make you fat!

    They are essential for a huge list of functions, prioritise less processed fats such as olive oil, avocados, nuts and coconut oil

    6) Foods aren’t good or bad

    They either move you towards, or away from your goals, it’s that simple

    Using foods to make yourself feel better is a slippery slope, it’s better not to start doing that

    However, if you have a poor relationship with food already it’s definitely advisable to seek help with that

    It doesn’t have to be anything major, but changing the conversation from how food makes you feel emotionally to how it makes you feel physically can be really helpful

    Eating with the intention of fuelling the body I.e “will this give me energy and vitality or make me sluggish” rather than eating to feel less sad

     

    Book your free initial phone consult to see if you qualify for our 28 Day Kickstarter!

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

     

  • 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

  • Walking into a new gym can be SCARY!

    Walking into a new gym may be the scariest thing you have to do

    It’s a foreign environment, you have no idea what to expect, there are people in there that know each other really well (if the gym has a great community), which is great!

    Except they don’t know you so you immediately feel like an outsider

    Even if you’ve tried many gyms in the past, you can feel this anxiety when starting somewhere new

    This is why we meet with everyone 1on1 before you start, then you at least have a friendly face

    You can go through you can be confident that your coach has your best interests at heart, because we find out what matters to you and make sure we can deliver on that

    Also, we treat you the same way we would if you were coming to our house for the first time, make sure you are seen, you are not just a number and you are made to feel at home

    That’s important, if this place is become a safe space for you to become a better version of yourself

    You need to trust that this is a place that it is safe to push yourself and to become part of a community of people that are all striving to live life more fully outside of the gym

    The gym doesn’t have to be scary, it can be the start of an incredible journey to being more self confident, a more energetic parent, and a fitter and stronger human

    Take the first step and we’ll meet you half way