Blinco Built personal training

Category: mindset

  • Time to get started?

    Great! Have you made time to get started though?

    Exercise is great for your mental health and a great way to give you back control of your life

    However, it takes time, and I’m betting you don’t feel like you have a lot to spare at the moment

    At least if you’re anything like the majority of our personal training and small group class members

    Exercise (and eating well) is just another thing on a long to-do list

    That’s why planning is such a critical part of the start of the journey

    And simple planning at that

    So, meal prepping and tracking food on MyFitnessPal is what you might think of when I say planning

    However, that’s really end stage, and probably unnecessary for your goals

    When we talk about planning it’s as simple as writing the days and times you’ll train this week

    “I will train on Monday, Tuesday and Friday at 6:30am this week”

    Rather than “I’m hoping to make it 3 times this week” 

    Seems small but it is a huge change (3-4 times more likely to show up using the first method) 

    And it’s one of the major reasons we book people into their sessions when they start 

    That spot is locked in, it’s your appointment to look after yourself, you’ve got it for as long as you want it

    With nutrition this might look like a weekly menu

    Take 10-15 minutes to write out your breakfast, lunch and dinner for the week

    Include meals out and parties (obviously not the food you’ll eat, just that you’re going) 

    And that will also make you more likely to choose your food consciously

    Even at those parties

    Take some simple steps to create a plan for your fitness and nutrition 

    And you’ll create momentum and motivation to hit your goals

    Need help coming up with a plan to suit your busy lifestyle? 

    Reach out, we can help

  • The pre-mortem for your fitness goals

    The pre-mortem for your fitness goals

    Alright, you’ve set your goals and you’re feeling motivated to smash them!

    That’s it, get into it and hope for the best, right? 

    We’d say you’re missing one key step

    A step we go through with all of our personal training and small group class members everytime we sit down and set goals with them

    During our Success Sessions, every 13 weeks

    This actually could be the most important step 

    And the one that if implemented could be catapult your results

    It may seem a little depressing at first, but done well, makes a lot of sense

    Some call it a pre-mortem

    Once you’ve set your goals and got your action steps 

    You need to ask yourself one serious question:

    “How am I going to fail?”

    That’s right

    Imagine you’ve failed

    It’s all gone wrong

    Give yourself 10 minutes to write down exactly what happened, and how it happened

    The reason this is the most important step is because it anchors you in reality

    When your motivation is high at the start you’re overly optimistic

    Which is great for 5 minutes, but in a couple of days when reality hits you in the face you feel unprepared

    And by surprise, you fall off, like last time

    However, you kind of knew what would happen

    Because it’s happened before

    And if you spent 5-10 minutes to planning for it, it wouldn’t be a surprise

    You’d be prepared and when it happened, instead of panicking and getting pissed off at yourself

    You could think “Ah, it happened, thank god I know what to do this time” 

    Forewarned is forearmed, and you know you better than anyone 

    You know how you fail

    And you probably know or can start to think of some solutions to those problems

    Of course, help is the fastest way to get results

    If you want results fast, reach out and we can help you plan for failure

    So you can reach success

  • 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/

     

  • 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

  • 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

  • You need problems

    You need problems.

    The idea of any sort of improvement isn’t to eliminate all your problems, it’s to get rid of the boring, annoying problems and replace them with meaningful, joyful problems, the kind of problems you’d love to have

    Problems like, should you kick the footy with your kids or go for a run, ride or swim with them? Instead of worrying about whether your back will give out while picking the laundry basket up

    Not worrying about whether your body will hold to basic tasks vs being able to live life fully outside of the gym

    Problems like, should you have pasta or steak for dinner? Instead of worrying about how you are going to stop putting on weight

    Not knowing whether you should cut carbs, try keto or start fasting vs having a plan that allows for you to enjoy the foods you love in the portions that will make you feel great and get the results you want

    There are good problems, the ones that are new and interesting and fun to solve, the ones you upgrade to, and there are the bad problems, the ones you have tried and failed to solve over and over again

    The way to get better problems? Increase knowledge, skills and get someone or something thing you are accountable to that will guide you along the way

    What problems do you have that you’d like to upgrade?

     

  • The positive return from risk taking

    The positive return from risk taking

    Do you take risks? I don’t mean jumping out of a perfectly good plane, although that is taking a risk and can apply to this post, I mean taking a risk on yourself, like starting an exercise routine or attempting to get your nutrition in order 

     

    These are risks. You feel hesitant when you start, don’t you? The fear of failure can make these undertakings feel inherently risky

     

    I think that’s a good thing. You just have to reframe it: 

     

    The positive return from taking a risk isn’t the potential for gain i.e. losing weight, the real benefit is the growth inherent in pushing yourself outside your comfort zone

     

    Think about the impact this reframing, the next time you undertake something like a new healthy lifestyle regime, instead of having the belief that you will likely fail, you think to yourself no matter what happens here, if I learn something, I’ve won 

     

    Three things happen; firstly, you are more likely to get up and start, win, secondly you will be desperately searching for lessons to learn, so likely you won’t just learn one thing, but many, and if you’re learning things, and lastly, you are almost infinitely more likely to stick with it in spite of the inevitable setbacks, because you’ll start to realise that they are the lessons that will help you in the future 

     

    Things become fun when you take this approach, it’s why children don’t give up when learning to walk, or talk, because they are just so curious about what’s happening, they haven’t taught that failure is a bad thing, and that’s why they are constantly laughing when things don’t go as planned

     

    Imagine laughing when things don’t go as planned, imagine thinking to yourself, wow that was a great lesson. You just know that would keep you on track, if the you removed the fear of failure and instead looked for the learning inherent in undertaking risky tasks, you’d unleash an almost unstoppable version of yourself