Potatoes are bad for you!

This is for the people that feel stuck

If you feel stuck, read on!

You know you need to change, you’ve had enough of feeling lethargic, you know your mental health would improve with exercise, and you just don’t feel right in your own body

But, you don’t know where to start

There’s so much information out there, and so many options, which one is the right for you?

It doesn’t have to be complicated

You can make it much simpler by asking yourself two questions:

“What’s one thing that I have the power to change, that’s holding me back right now?

And follow it up with:

“How could I make that slightly better?”

It’s tempting to add 10 things to your list but make sure you pick just one thing, there are heaps to choose from, but it actually doesn’t matter where you start, just that you start

Secondly, don’t worry about things you have no control over, that’s a lot of wasted energy on things you can’t do anything about

And there are lots of those, instead spend all your energy on the one thing you can change and that will have an impact

With the second question, here we are aiming for better not perfect

Sure, perfection is great, however you probably don’t really know what perfect will look like

It’s much more likely that what will happen is you’ll make a change, and only after you’ve made that change, find out what ideal looks like

Start, then optimise

Too many people try to optimise before they start

Once again, wasted energy

A bonus tip, it really helps if you take 10-15 minutes to actually write this down with pen and paper

There is something powerful about getting it out of your head

Give it a shot, and watch the momentum build

 

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/

You never stop having problems 

 

There is no promised land with no problems, and thank god for that

 

What you do is:

a) You solve the problems you currently have

 

1. b) Learn from the pursuit of the solutions to those problems 

 

1. c) Then you move onto more important ones

 

Since the old problems no longer stand in your way (for now) there is something else stopping you

 

And it’s probably a harder issue to solve

 

Which also makes it more interesting

 

Thank god, because you’ve improved since you solved your previous problems so you wouldn’t want to spend all that time resolving the old ones again

 

That’s not to say they won’t pop up again, you’re human after all

 

Never make the same mistake twice is ridiculous

 

You do that all the time

 

It’s just the more you do it, the faster you get at solving it

 

Problems Matter 

 

This is why it’s so critical to learn lessons and not just out-source the solution to really important problems

 

Like your nutrition 

 

Is your health important to you? 

 

Think about being sick, health is the MOST important thing to you in those moments

 

So, it’s probably a good idea to learn how to stay in relatively good health

 

At least, you’d want to know how to get back to good health when you fall off track

 

To be able to teach your kids what good health looks like

 

This is why we help you find the solutions to your problems, come up with action plans and hold you accountable to those plans

 

Rather than giving you a cookie cutter, restrictive meal plan, you’re never going to be able to follow and won’t teach you anything!

 

Much better, in the short and long term to have a plan to follow, that you’ve helped create 

 

Then, together, we can move onto better and more interesting problems 

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/

Be a farmer.

 

There’s something about long drives through the country, it gives you time to reflect, to think, in between listening to the Wiggles anyway 

 

One thing that farmers know is that your results can’t be rushed

 

You can’t harvest a crop a day after it’s planted, you have to look after it day after day

 

There are natural laws that you can’t break, they can’t be skipped

 

Sure, you can enhance things, but you must follow the order

 

You know this applies to almost everything you do, whether that’s losing weight (and keeping it off) or growing your own tomatoes 

 

Too often you try to look for shortcuts, forgetting that there is still progress to be had by following the natural order

 

And there is reward for you when you take the farmers approach

 

When you follow the natural order you get to keep the progress you’ve made

 

So what does this look like for you when it comes to losing 10 kgs? 

 

Rather than following a strict meal plan that has no context in your life and you know is not something you can follow for more than 3-4 weeks 

 

You focus on the kind of person you must become, the kind of person that is healthy

 

Things like controlling your portions

 

Changing your beliefs about having to eat everything in sight when you go to a party

 

Thinking you have to drink 6 pints in order to have fun

 

You have to eat dessert after dinner every night

 

The incredible thing is, when you decide to change your habits and beliefs around food, your results are just as fast as cutting out carbs for 4 weeks

 

Except, you keep the changes, you learn skills that will serve you when the weight loss stalls 

 

The real question is: In 6 months time where will you be? Which method will have you further along your weight loss journey? 

 

Be a farmer, the seeds you plant now, will be the crop you harvest in 6 months time 

 

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/

Be a farmer.

 

There’s something about long drives through the country, time to reflect, to think, in between listening to the Wiggles anyway 

 

One thing that farmers know is that results can’t be rushed

 

You can’t harvest a crop a day after it’s planted, you have to look after it day after day

 

There are natural laws that can’t be broken, they can’t be skipped

 

Sure, you can enhance things, but the order must be followed

The natural order for health and weight loss

You know this, inherently, applies to almost everything you do, whether that’s losing weight (and keeping it off) or growing your own tomatoes 

 

Too often you try to look for shortcuts, forgetting that there is still progress to be had by following the natural order

 

And there is reward for you

 

When you follow the natural order you get to keep the progress you’ve made

 

So what does this look like when you are trying to lose 10 kgs? 

 

Rather than following a strict meal plan that has no context in your life and you know is not something you can follow for more than 3-4 weeks 

 

You focus on the kind of person you must become, the kind of person that is healthy

 

Things like:

Controlling your portions

Changing your beliefs about having to eat everything in sight when you go to a party

Realising you don’t have to drink 6 pints in order to have fun

You don’t have to eat dessert after dinner EVERY night

The incredible thing is, when you decide to change your habits and beliefs around food, your results are just as fast as cutting out carbs for 4 weeks

 

Except, you keep the changes, you learn skills that will serve you when the weight loss stalls 

 

The real question is: Where will you be in 6 months time? Which method will have you further along your weight loss journey? 

 

It’s time for you to be a farmer, the seeds you plant now, will be the crop you harvest in 6 months time 

 

For more posts on improving your life outside of the gym you can 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/

10 Benefits of Personal Training

 

There’s many great reasons why the best sports stars and movie stars looking to get huge results use Personal Training 

 

And it doesn’t have to break the bank either! 

 

If you’re wondering if Personal Training is a good option for you, this article will provide you with the 10 greatest benefits to having your own personal trainer

 

Personal Training gives you a structured plan 

 

This one is obvious, a personal trainer should provide you with your own individualised plan

 

An individualised plan should be structured to take you from where you’re right now, to where you would love to go in the shortest time possible

 

Gradually increasing intensity and volume of exercise over time to make sure you progress and smash your goals in the fastest time possible

 

Personal Training gives maximum results in minimal time

 

Not being part of a group means that you aren’t spending time on training that won’t directly impact your goals

 

Necessity means that group training will include a variety of things to suit most people, while personal training isn’t about most people, it’s just about you

 

Really you’re getting speed of results

 

Personal Training provides a focus on correct form

 

Getting your form correct can be a life saver, or at least a back saver

 

If there are 30 people in a room with one coach, there’s only so much time that coach can spend with each person 

 

With personal training you get the full 45 minutes of undivided attention

 

This means if you’re really struggling to get an exercise or movement right, your personal trainer can spend the time you need to get it right 

 

This will save you a lot of time, and possibly save you from back pain in the future!

 

Personal Training increases accountability

 

Having an appointment with your personal trainer makes you more accountable

 

If you know that your personal trainer is there waiting for you, you’re much more likely to brush off a hard day and show up

 

And, the people that get the best results are those that show up consistently

 

This means this benefit may be the biggest of all!

 

Personal Training helps with goal setting

 

Working one on one with your personal trainer means they get to know you and what’s important to you

 

This means that when you sit down to do a goal review (which should be a regular occurrence) your personal trainer can help you set goals that are better suited to your lifestyle 

 

A great goal should give you direction and motivation to keep going when things get tough

 

Should include nutritional guidance and tips

 

A personal training session is a great time to chat about little bumps in the road

 

These happen, particularly when it comes to staying on track with your eating

 

A good personal trainer should include some guidance about the best ways to stay on track with your nutrition 

 

Your one on one time with your personal trainer each week is a great time to chat about nutrition

 

Which will create constant progress towards your long term goals

 

Provides a greater focus on specific injury rehabilitation 

 

Everyone has aches and pains at some stage of their life

Whether it’s an old netball or footy injury or maybe just too much time in the garden

You probably have old injuries or niggles that often come up

 

A good personal training plan should include a injury prevention and rehabilitation element that address these over time

 

Allows you to do more of the fun stuff

 

You won’t always love the exercises you do

However, personal training allows you to do more of the things you enjoy 

That way your personal trainer can mix in a few of the things you don’t like that are good for you

Of course, mixed in with plenty of the things you love, that are also good for you!

 

Includes detailed assessments 

 

Any personal training plan should start with detailed assessments that are relevant to your goals

 

These could be body composition assessments, strength and fitness assessments, or even flexibility and mobility

 

That way you have a relevant way to track your progress over time, which can ensure you’re moving towards your goals

 

It can also be really motivating to look back at how far you’ve come from when you first started!

 

Actually provides great value 

 

People think of personal training as expensive, however if you look at it per minute of time, it’s actually the best value

 

In a group class you often have 30 people training with just 1 or 2 coaches

 

For a 45 minute class that means you’re paying $15-20 for 1-3 minutes of attention

 

Which works out to be between $5-15 per minute of coaching

 

The standard personal training session is between $70-90 per 45 minutes

 

This works out to between $1.50-2 per minute of coaching, far better value 

 

Summary

 

Hopefully this gives you a good idea of whether personal training might be a good option for you

 

If you’d like more information you can reach out to us to book a free consult and we can chat about whether you’d be better suited to small group classes or personal training based on your goals 

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/

A better plan to improve your health

 

Starving yourself, cutting out entire food groups, having a dry month might all improve your health

 

All of these things start easy, and get harder as you go

 

Eating mindfully, controlling your portions, moderating your alcohol intake

 

These things are hard to start, and develop skill over time, which means they get easier the more you practice

 

Which is going to help you lose weight and keep it off over the long run? 

 

The key is to make the hard things easier to start 

 

So, make them smaller and more fun

 

Eating mindfully becomes setting a 15 minute timer for dinner

 

You have to eat one plate of food over the 15 minutes 

 

No waiting to the 14 minute mark and scoffing your meal in one minute, this has to be consistent mouthfuls over the entire time

 

It’s hard

 

But if done with the family, it can be a fun challenge

 

Maybe it takes two weeks before you can all do tick the box at least once

 

You don’t need to do it for every meal, just the experience of doing it once will give you an idea of why it’s so important 

 

Putting down your knife and fork until you’ve finished chewing

 

No screens on while you eat

 

Actually talking to each other and listening and interacting meaningfully

 

Enjoying the food, commenting on it

 

These are all things that will help dinner take 15 minutes to eat

 

Why will this approach improve your health?

 

The learning, the skill development, the boring stuff which will be critical to your success

 

Make that part fun

 

Turn it into a game

 

Include your family and friends

The pay off is obvious, you can see the good parts of it already

 

It might be awkward to begin with, this is to be expected, maybe you don’t regularly sit down with nothing else to do but talk and eat slowly 

 

Time will make you better at it, the alternatives?

 

Maybe you’ll get slightly better at them but unless you plan on never drinking again

 

Or never eating another carb for the rest of your life

 

Well, they’re dead ends, and you know that

 

Time for something a little different this time

 

Something that will last 

 

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/

You probably don’t lack discipline

 

Are you lacking discipline? 

 

We hear this a lot from new people to the gym

 

Maybe they do, but it’s hard to know for sure

 

It’s generally not discipline that you lack, it’s that you don’t have a system to follow 

 

Another way to think about it

 

You’re not lacking discipline, but a routine

 

How does your morning look? Does the first hour of your day look the same everyday? 

 

If not, you’re wasting a lot of mental energy making decisions that don’t need to be made

 

You’re burning through your willpower and leaning on discipline much more than you need to

 

It’s like saying you’re not strong enough because you can’t lift your car. Why would you need to lift your car? 

 

You’ve got a carjack in the boot to do the heavy lifting

 

The same with routines (systems), let the routine do the heavy lifting while you save your brain power for more important problems

 

I’m not going to give you a good morning routine, that will be completely up to

 

However, there is a template to follow

 

Make a list of things you need to do each morning

 

Rate the things from hardest to easiest

 

How can you make the hardest things easier, things like going to the gym, meditating, going for a walk

 

A good routine, morning or evening, has easy to follow steps that remain the same, at least on weekdays

 

Think about clumping all the tasks that can be done on autopilot, drinking 500ml of water, going for a walk, buying a coffee, eating breakfast, putting on your clothes, brushing your teeth

 

And dump them, one after the other.

 

Do it the same way everyday

 

Bonus points if you set as many of them up as you can the night before

 

Clothes laid out for the gym and work

 

Water in your bottle on the kitchen bench

 

Takeaway coffee mug next to your keys and wallet 

 

If there’s no decision to make, there’s no discipline required, this is just what you do

 

Write your list, make the hard things easier, and watch your discipline soar!

 

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/