Eliminate a Self Sabotaging Belief Using Just Minutes A Day

You are your own worst enemy

Today I wanted to move away from the usual exercise and food information that we give out and focus on another element of your journey that is imperative to get right and that is your mind! We are going to explore one strategy that I have been made aware of recently that has a proven track record for helping people change limiting beliefs into newly formed beliefs that will help them achieve success! First of all we have to understand what we would consider a limiting belief or program that we run on a consistent basis. Have you ever heard yourself say or think – “I am not an organised person”, “I always run late”, “I am not a fit person”, “I don’t eat rabbit food”, “I don’t have time”. It is lines like these that highlight our limiting beliefs. We have them ingrained in us typically from a young age and you can explore the origins if you like and that can help overcome such beliefs however it is not necessary for the strategy we are going to work with today.



Beliefs are very ingrained in our sub-conscious and effect the way we think and feel, and therefore determine and influence our choices and actions. We establish our own beliefs and wether positive or negative we defend them aggressively, and reinforce them constantly, causing a belief reinforcing cycle.

It works like this –

Sub-conscious belief – Influenced Action – Consequence that reinforces belief
This belief will then lead to actions and choices that will eventually reinforce your belief. Let me explain;

I don’t have time to exercise – Get up late rush around go to work, work all day, come home cook dinner, do some cleaning, organize kids, and yourself for the next day, sit down watch tv go to bed late – Didn’t have time to exercise.

But really we have just failed to time manage and we physically do have time to exercise even if it is just 30 minutes a day. We also know because of the mass amount of information that 30 minutes a day of exercise will actually give you more energy and increase your productivity, and create more time for you.

So to solve this problem logically we have two options here. 1. Go to bed a little earlier so to not lose sleep. 2. Set your alarm a little earlier to organize your 30 minutes of Training time in the morning.

Simple right?

Enter limiting belief I don’t have time to exercise. We know we should, we know why and still we don’t!

Damn you sub conscious mind!!The-AHA-Moment-Moving-Past-Mental-Blocks

Once you have recognized your belief and discovered your solution (even though right now you utilizing your solution is not happening you still need one to use and practice) we then want to start changing your belief, in this case the fact we don’t have time to exercise.

Step 1: Tell everyone of your plan and your new belief system so that they can help reinforce the new belief system that you are creating! The more people that can reinforce your belief.

Step 2: Start talking to those whom are keeping you accountable about whether or not you have followed your new plan, if you haven’t followed your plan for that day enter our “ NEW IDEA”***. Our magic line to create the new idea is “That was unlike me.”

For example you get up late, when you realize that you will be unable to do what you planned say the words “that is unlike me”

When you tell your friends and family that you didn’t exercise this morning all they need to say is “that is unlike you!” this will put the new idea in and start creating and reinforcing the new belief system.

Step 3: Repeat and practice. This will not change your belief over night, and that shouldn’t be your expectation as most of us have been reinforcing limiting beliefs for years. It will take a few short months of practice but you will be getting better and better at it as you go along!

***The New idea will help you develop your own new belief. Because it is just an idea it will allow you to develop your own new belief that you will then own and defend. This option moves away from being told what to do or being negatively reinforced for “failing”

DESK JOB HORRORS!! GET OUT OF THE NIGHTMARE!!

Are you feeling like your body isn’t sitting quite right? Feeling aches and pains Just by sitting down? You might be a victim of a desk job!!!

Do you spend the whole day in a chair and in front of a computer screen?

Back Pain desk
It’s not uncommon for a person with a desk job to spend 10hours in a chair, back hunched and arms in front. This is what we call a sedentary work lifestyle. Spending day after day for years behind a desk can cause problems you wouldn’t think would happen to you because working behind a desk is a lot safer than being on a construction site right? But over time, bad posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a whole lot of structural problems that will lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength.

Anyone sitting at a desk for a large part of the day has a much greater tendency to get the dreaded shoulder hunch, tight hips and a bottom that is inactive. Rounded shoulders are caused by sitting hunched over at a desk forcing the chest muscles to tighten, which can internally rotate the shoulders forward and the muscles in the upper back weaken and loosen. Tight hip Flexors and inactive glutes are caused by sitting for long periods of time which places our hip flexors in a shortened, tightened, active position. Shortened muscles that stay shortened for hours at a time get stiff and overactive. At the same time, your hip extensors are being lengthened and weakened. Your glutes and hamstrings are all stretched out, which leaves with you inactive glutes.

Put your posture back in it’s place now by our corporate fitness training program!!

Tips to nip these issues in the butt!!!

1) Start your morning with quick and effective activation exercises
2) Move around and Try to change positions as often as possible whilst at work
3) Spend 5-10 minuets on your lunch break and go for a quick brisk walk
4) Take 2 minuet breaks throughout the day to have a stretch and loosen tightened muscles
5) Make it a team time in the office for all your colleagues to join in on daily stretching
6) Make time in the day to spend 30-60 minuets doing a complete body balanced workout

ROUNDED SHOULDERS

Back pain desk 2
THE PROBLEM: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)

FIX IT: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep! do two or three sets of 12 reps daily.

TIGHT HIP FLEXORS
THE PROBLEM: Forward hip tilt (aka anterior pelvic tilt) is associated with tight hip flexors. Tight hip flexors prevent the glutes (butt muscles) from firing/activating, which forces the hamstring muscles to become overworked and excessively tight. If you have tight hamstrings, the root cause may be tight hip flexors and an anterior pelvic tilt.

FIX IT: Stretch your hip flexors with static lunges, activate your glutes with exercises like glute bridges, and foam roll and stretch your hamstrings.

For more information regarding the outdoor bootcamp workouts, fitness buddy training programs, please visit our website http://www.redfrogfitness.com.au/

OUR 10 Best TIPs For Good Nutrition the upcoming Holiday Period

1. Plan your meals
Same applies for food as exercise. If you plan it out, you’ll be more likely to achieve what you set out to and you’ll be less inclined to make bad options. Factor in your ‘cheat meals’ where you know you won’t be able to stick entirely to good eating and make sure the rest of the day or week is clean whole foods to make up for it!



2. Load up on fruit and vegetables
This time of year generally has increasing amounts of high fat and sugar laden foods and alcohol so be sure to eat plenty of the fresh stuff to build your immune system and counteract the negative effects of these foods!



3. Drink lots of water
Again, to keep the system clean, flush out toxins and maintain a strong immune system, drink plenty of water and be sure to drink a glass before each meal and between alcoholic drinks. Then you’ll consume less of both and avoid headaches and hangovers!



4. Bring healthy dishes to parties
Healthy doesn’t need to be boring. Make mini quiches, roast vegetable salads, homemade dips with sweet potato chips, fruit platters or bouquets or raw desserts. Get creative and be proud of making something that both tastes delicious and is good for you.



5. Eat before you go to parties
If you’re going to an evening cocktail party, or afternoon event, be sure to eat a healthy wholesome lunch or dinner to avoid rocking up famished and eating 10 mini pies in one go! Enjoy and savour the flavour of the few small pieces you try without over doing it.



6. Keep healthy snacks handy
Increased work hours, running around and holiday shopping means there may be periods where you don’t have time to eat or make anything. Carrying around some nuts, a banana, homemade trail mix or protein bar will give you sustenance to keep going and control your appetite.


7. Don’t skip meals
If you avoid eating due to guilt from over indulgence the night before or in preparation for the night of indulgence ahead, it could create even worse problems. Be sensible and eat a healthy meal as you always would and never skip meals. Eat a healthy wholesome breakfast, lunch and dinner as always. They all are important.



8. Limit your parties
Yes it’s a fun time of year and it’s fun to celebrate but it’s not essential to attend every function you’re invited to. If going to too many or certain events is going to hinder your health, wellbeing and sabotage your weight loss or management attempts, don’t be scared to say no.



9. Treat yourself occasionally, but make it worth it
Don’t go to a party, assume defeat knowing it’ll be a bad night and eat everything in sight. Choose one or two of things wisely that you’ll know you’ll really enjoy, such as dessert, and enjoy it! You deserve a little indulgence occasionally


10. On your cheat days, do a workout
Don’t beat yourself up for having a cheat meal or day, but make sure you begin it with a workout that includes resistance training. Your body will more effectively burn those calories consumed.