How cool is .....

How cool is running?
now I know some of you will say 'not at all cool!' but for me its a time I get outdoors run in the amazing perth weather and 'fresh' air, listen to the cockatoos in Carine park and totally zone out and have real thinking time, whilst exercising.
I never think about work always about positive stuff, ideas etc.
So when I went for a run this morning I had an AH-HA moment.
When I get a chance later I'll be back to jot some stuff down on that.

How cool is it to have a husband like mine!? :)
very cool........ unconditional love, never judges me, puts up with me!!, my lover and my best friend who I can belly laugh with :) and now I get the chance to work alongside him developing our business and working towards our dream of our own studio one day.

How cool (or not!) is the Perth weather?
We are having some hot days and this is a plus for our family as we always take advantage of some of the best beaches in Australia (yes, I have toured right round Oz and WA has some gorgeous beaches) and swimming in the prestine, aqua blue waters.

How cool is life?
The best things in life are free and Life itself is a true free gift.
I'm extrememly lucky to have my life and the special people in it, I have to stop and remember this sometimes.

Have a great day all
Shar x

Blog Title, Purpose and Update

Not going to expand but I'm having a quick 'rant' below.

I have updated my blog title, from Shar's blog to Shar's Health and Fitness Log, this is because this is my place to log all things training, nutrition and health, for me. Of course there may be a bit of 'life' thrown in there but I started the blog in Dec 2005 as a way of logging a '12 week challenge' and now although it is my long term Health and Fitness I'm logging not just 12 weeks, I want to bring it back to it's purpose. So if reading about my training & food/nutrition is not what you want to read about then it may be a bit boring for you.
I will be continuing to log pretty much how I have been as it really helps me to break it down, i.e training, food, feeling etc but if I miss a day or have to log 2-3 at once then so be it, as I will below, because Christmas and my family were more important on those days.
Rant over.

Daily Updates
Day 11 of 70 - Thursday - Amber on account of nutrition -nibbles, choc and Christmas dinner. Exercise was a 30 minute jog.

Day 12 of 70 - Friday - Amber on account of nutrition - 2 Bacardi's, a piece of choc cake.
Exercise was a 25 minutes power walk.

Day 13 of 70 - Saturday - Amber on account of cheese and crackers.
Exercise was Bodyattack.

So all in all I am pleased with the outcome of my exercise over the 2 days of Christmas, I took myself out for a run, actually more of a jog! on Chrissie evening at 8pm it was cool and the sun
was setting, nice
Powerwalk around the beautiful Carine park on Boxing evening.

I'm back to normal class load as of today and kicked back in with a Bodyattack.

I am in the process of off loading my 3 Bodypump classes that I had just taken back on from beg December as I want the time back and I really don't love teaching it, I can't fake it either.

This will then allow me time to get my weights sessions in again and also won't interfere with weights sessions etc. So sitting and re-jigging my schedule today and tomorrow.

Food/Nutrition could have been better but I was chugging along nicely before and I know what I need to do from here so back to it................. remembering my aim - 'walking the walk, talking the talk'........ average will not do!

Have a great weekend
Shar x

MERRY
CHRISTMAS




I hope you had a great day doing what you wanted to do, when you wanted to do it and with who you wanted to be with. I did.
Shar x
PS - To my precious family in th UK - We love you and wish we were all together again, enjoy your day and as usual I'm thinking of you. xx

Day 10 of 70 – Wednesday - Amber

Scales – Down 0.7g
Total – 5.5kg

Exercise – Bodyattack
Bodybalance

Nutrition – My food was clean all day until evening when Paul and I sat down to a marathon wrapping session and I had a Bacardi and Pepsi max with some nibbles. So ended up an Amber day on account of that.
I also wasn’t very careful and ate the snacks that contain Gluten and boy am I paying for it!

Rest and Recovery
None

Mood/Feelings/Mental Focus
Feeling good, I’m happy with where I’m at for Tomorrow and enjoying a few treats but looking forward to the feeling of getting straight back to it all on Friday (Boxing Day).
This will be a major achievement for me as I have always used Christmas as a time to pig out, to focus on food etc and it would not normally be contained to a small amount and definitely not just on Christmas day.
As Rae said in her blog it’s NOT about food it’s about spending quality time with those you love.

Bloat and spike gone plus some

Day 9 of 70 – Tuesday - GREEN

Scales – Down 1.4kg
Total – 4.8kg (was my aim to drop 5kg by Christmas!?)

Exercise – Bodyvive
Bodyattack – OMG!!!! I team taught this one and it was so much fun but heaps harder
Bodybalance

Nutrition – 5 Clean meals Eaten
1250 calories
37% of the calories are from fat,
40% of the calories are from protein,
23% of the calories are from carbs

Rest and Recovery
Sat and chilled watched an episode of Dirty, Sexy, Money with Paul.

Mood/Feelings/Mental Focus
Still positive but if I’m honest, which I said I would always be, I am worried about Christmas food getting the better of me. I have a few treats planned, perhaps I’m not in a place where I can plan treats yet, but hey, Christmas comes but once a year and if it is only a few then there will be no damage as there hasn’t been from Sunday’s extras. On the scales I have lost the bloat plus some.
I think a little more planning won’t go a miss, will blog that tomorrow.

Mondays Log

Day 8 of 70 – Monday - GREEN

Scales – Spike of 1.3kg
Total – 3.4kg

Exercise – Bodyattack
My back is so sore from the Back session yesterday

Nutrition – 5 Clean meals Eaten
1196 Calories
32% of the calories are from fat,
38% the calories are from protein,
30% the calories are from carbs

Was feeling crappy today due to the non clean food of yesterday! Amazing how the body responds after only 6 days clean, but back to a Clean Green day and felt better.

Rest and Recovery
Had a 40 minute sleep as I was just falling asleep. Within my Holistic Lifestyle coaching we learnt about some foundation principles for health and wellness, of course sleep is one of them and Paul and I do not have that sussed yet!! We’re working on it. Also I have my Period on its way, does anyone else just get so tired they can hardly stay awake at some points? Not a good look!

Mood/Feelings/Mental Focus
Feeling good to get straight back to clean food without the old habit of continuing and thinking I had ‘blown it’ creeping back in.
Looking forward to the scales tomorrow showing me that one day back to clean food and water can drop the spike plus some.

Shar x

Saturday & Sunday Catch Up

Day 6 of 70 – Saturday - GREEN

Scales – down 0.1kg
Total – 4.4kg

Exercise – Bodyattack, this was one of the hardest BA’s I have done in a while just because I pushed myself so hard so that my members would give back too.

Nutrition – 6 Clean meals Eaten
1526 Calories
42% of the calories are from fat
30% of the calories are from protein
28% of the calories are from carbs

I was starving today, sooooo hungry, so I upped my meals to 6 (which is where it should be anyway!) and allowed an increase in calories and good fats to help with cravings I was getting. Looking back over the week, my amounts were too low, hence where the hungry day and cravings came from.

Rest and Recovery
Had a 15 minute rest/snooze on the sofa in the arvo, was shattered

Mood/Feelings/Mental Focus
Feel good for pushing through on clean through and not giving in to eating Junk I was focusing on.
Very focused on being consistent and increasing my resistance training back this week.
Very pleased with the loss of bloat and water and looking forward to next weeks loss although I’m fully aware it will not be as big.
______________________________________________

Day 7 of 70 – Sunday - AMBER

Scales – down 0.3kg
Total – 4.7kg

Exercise – 30 Minutes Steady pace outdoor run
Trained Back

Nutrition – As all meals have been compliant this week I decided to have a meal of choice today. Stayed clean until late afternoon and then allowed myself to have a meal of choice and later some other treats including nuts and chocolate. YUMMO!

Rest and Recovery
Had a 20 minute rest/snooze of the bed in the arvo, was shattered

Mood/Feelings/Mental Focus
Feel good. Enjoyed meal of choice, ready to get back to it tomorrow.
Ready to see the spike on the scales tomorrow due to not so clean food. :)
Also thinking I am heading into the Pre menstrual stage, boobs are sore, tired and a bit crappy.

Saturday - Weekly Round Up & Changes to our eating

Week 1
Total Weekly Loss - 4.4kg
Yesterdays loss - 0.1kg

The scales have clearly seen the loss in bloat and are reflecting the new eating plan I am following.
I am eating as a combination of my metabolic typing plan and Precision nutrition guidelines.
I am eating Gluten Free and I must say this is the best thing I have ever done for my body, as much as possible my kids have been changed to Gluten free as well.
Its funny I have assessed my kids without them knowing :) and it is clear we have a Mixed type tending more to Carb in Bryce and a more Protein type in Maddi, since gearing their eating this way we have seen a change in Maddi for sure.
With kids though things will change as they grow and there hormones change etc so they are in no way only eating one way or the other rigidly but it happens to be the way they are now choosing.

Since doing my HLC Level 1 course we have researched and implemented organic eating where we can, including the kids diet, which has seen an improvement in concentration and behaviour.

There were definites I came home with that we had to change - one being MILK!! the stuff I learnt about milk was horrendous, I don't drink it but the kids have it in the morning and Paul in his couple of coffees a day.
Ideally we would have Raw Milk but this is not practical so what we have decided as a family is to do as much as we can that is practical, so our Milk is now Organic, this is sometimes hard to keep on top of as the 2 shops that do it only have delivery's on certain days etc but this is definitely worth making an effort for.
Same for all the small stuff like sugar, green tea, butter, even the kids tomato sauce, kids snacks are gluten free and organic, Cheese, fruit and vegetables and where possible our meat, although if we can't get Organic we do the best we can and get hormone free, free range meat.

Every little change has to help and the taste is so different so it can only be a good thing.
As for the cost, once you have all the basics changed over it really isn't alot extra, the quality and the taste means you really don't need as much of some foods so there's the make up, also I am willing to pay more to have our insides cleaner, healthier, body's functioning better and reduce the chances of disease and illness.

Anyway, on that note -
I hope you are all well and having a great weekend ,
do what makes you happy,
Shar x

Day 5 of 70 – Friday - GREEN

Scales – Up 0.3kg
Total – 4.3kg

Exercise – Bodypump

Nutrition – 5 Clean meals Eaten
1237 calories
36% of the calories are from fat,
37% of the calories are from protein,
28% of the calories are from carbs

Little higher in fat than usual, all good fat though.

Rest and Recovery
Had a nice afternoon doing some chrissie shopping.

Mood/Feelings/Mental Focus
Feeling average today, sore throat again and tired. Must get to bed earlier, this is definitely my goal for week 2.
Still cool with how things are tracking, but still the occasional thought of why didn’t I just maintain a good level of bodyfat and scale weight after comp.

___________________________________________

I'm so excited today and so very proud - 'Proud Mummy Moment' coming, click away if you don't want to know. :)

I have mentioned my little girl was asked to go for a trial to train with the West Australian Institute of Sport - WAIS, which she did and got accepted into Group 10 (Group 10 down to 1 - 1 being the Olympic gymnasts) of which she has done a term.

She has come on so well, it is so cute to watch, it very structured and rightly so, they have picked these kids with the view to them making the 2020 games! She struggled a bit with attention for her hour and a half class to start with but this is now fine, she struggled with being distracted either by others in her group or watching the 'big girls' train but this is not a problem anymore, she has got use to not being allowed to go to the toilet and therefore understands the importance of a 'big wee' just before she goes in.

She can do stuff that I didn't think she would be able to, chin ups and flexibility to name two, she has gained strength, confidence and respect for herself and those training around her....... all in one term! but best of all she LOVES it.

So you can imagine today, when the letter came that was to tell us whether she was going to be kept (they can be dropped at the end of any term) and it stated not only was she going to be kept but moved up to Group 9!! I was floored, they can obviously see her development and perhaps potential? she has now to add another 2 hour training session to her week and it all gets a little deeper I think as she is now officially in the 'Squad'. GO MADDI!! :)

Whilst I'm in this mode! - Bryce brought home a great final report, won a year award for his sports performance at his graduation ceremony and placed very high in a science test against all WA students. GO BRYCE!! :)

__________________________________________

Forgot to mention that to kick off my new goal at a place where I know exactly where I am, I booked in for the very reliable and accurate DEXA scan.
The results were not what I wanted to see but it is great to know a exact starting point, I will have it redone again, 10 weeks from first one.
Here's a bit of info I searched on it -

Using DEXA to determine the proportion of lean body mass (muscle) versus total body fat is a valuable clinical tool in the management of long-term health and fitness. By assessing changes in body composition over time, professional and recreational athletes are able to customise their training to achieve specific physiological goals, and develop tailored sports injury management plans.

For those seeking lifestyle changes and weight loss, DEXA body composition measurements provide accurate exercise effectiveness assessments and soft tissue analysis. With a greater understanding of how your body is responding to the changes made, patients are more inspired to persist with and maintain their newly adopted lifestyle.

With DEXA you can analyse the composition of your whole body, or that of a defined region, such as an arm, both legs, or your torso. Undergoing a full body DEXA scan is as simple as lying on a table for around 6 minutes. Like an X-Ray, you stay fully clothed throughout the process, and the non-invasive scan is completely pain free.The use and safety of DEXA is well proven. More than 70% of pharmaceutical clinical trials currently utilise DEXA technology, while DEXA body composition assessment, is proving highly beneficial in advanced clinical weight loss trials. To date, over 2000 research papers have used DEXA for body composition assessment purposes. DEXA results are also commonly used to show intermediate outcomes in many Nutrition and Metabolic Disorder studies. This widespread acceptance has helped DEXA technology achieve a gold standard for ease of use, accuracy and test / retest repeatability.

Have a fab weekend all
Shar x

Day 4 of 70 – Thursday - GREEN

Scales – Down 0.7kg
Total – 4.6kg

Exercise – Bodyvive
(Info on BV – Bodyvive if done properly can be challenging and is to me when I teach it. It is on a different scale to Bodyattack, no impact and only half the class is cardio based the rest is functional strength based)

Nutrition – 5 Clean meals Eaten
1332 cals
32% of the calories are from fat,
38% from protein,
30% from carbs

This is better, still not great but better.

Rest and Recovery
I should be so lucky!! :) No way I was getting any rest or relaxation today.

Mood/Feelings/Mental Focus
Feeling positive today, good mood and focused on my goal. I had a look at my countdown thingy today and cannot believe it is on 60 something days until I’m back on that stage again!! BRING IT!!
_________________________________________________

Still going well. Made the decision that I would not pressure myself this week to get in the 3 weights sessions I have planned for my schedule, I do not want the feelings of failing to re-surface and I have been super busy with all things Group Fitness Launches, Maddi's parties at school, Bryce Graduation dinner/dance, ceremony, assembly and last day at school today.

It feels good to be eating clean and loving it again.
I do get a HI training session from Bodyattack which I teach 5 times per week, so that will be cool this week, the scales are dropping everyday which is great, I know this will stop either tomorrow or next day and have my new weeks training planned ready to keep on keeping on.
My week starts on a Saturday and I am planning to train right through Christmas and only have treats planned for Christmas day picnic we pack up to spend the day at the beach.

I read a piece Charlotte had posted and it prompted me to plan ahead and take the challenge to look better each and every week and that includes the week with Christmas in it!

I am starting also to look at my HLC (Holistic Lifestyle Coaching) material, in particular the Metabolic Typing, properly as it took a backseat whilst I continued my Les Mills development and Paul and I have been getting some interest so I really want to get my assessing procedures all up to scratch and have my packages all thought through ready to implement when I decide to 'go live'.
Firstly I am using the system myself, this is the way I have been eating since taking up my challenge again and all good so far!
There was a learning curve early on with what type I was coming out as and that was a valuable lesson to me as I'm sure I will see this happen with a lot of clients.
I need to fully understand it in a practical way and I can then 'walk the walk and talk the talk' regarding what I will be prescribing.

We have a run of gorgeous weather coming our way here in Perth with 35 forecast for Christmas day, just right for the day at the beach me thinks!!

Hope you are all well, thanks for reading
Shar x

Day 3 of 70 – Wednesday - GREEN

Scales – Down 0.8kg
Total – 3.9kg

Exercise – Bodyattack – SMASHED IT, bloody hard though
Bodypump – OOOUUCHHH
Bodyvive – By the time I did this one, my body was screaming to stop


Nutrition – 5 Clean meals Eaten
1181 Cals
34% of the calories are from fat,
38% of the calories are from protein,
29% of the calories are from carbs

Ok, 3 days on the lower side of cal intake is the limit, must get cals up tomorrow.

Rest and Recovery
Had my nails done, wasn’t that relaxing though as I was constantly thinking about my list of things to do.

Mood/Feelings/Mental Focus
Isn’t it funny, 3 days totally clean, ( training is leaving a little to be desired ) , but you feel great, got more energy, clothes already feeling better, then you look in the mirror! and the same fat blob is staring back :)





but no-where
near the same
as this fat blob!
She's gone!!!
YAY!!!

Shar x

Day 2 of 70 – Tuesday - GREEN

Scales – Down 1.5kg What the!!? I must be a fluid retaining machine to drop this much again
Total – 3.1kg

Exercise – Bodyvive

Nutrition – 5 Clean meals Eaten
1154 Cals
28% of the calories are from fat,
42% of the calories are from protein,
30% of the calories are from carbs
Not enough cals, funny, when I don’t stress about food or fight it I don’t eat as much. Just been chillin today so not focused on food, mustn’t forget to eat though.

Rest and Recovery
Just a chilled out day really, no rushing about. My training reflected this aswell.

Mood/Feelings/Mental Focus
Woke a little unrested, didn’t get to sleep for a while last night and Maddi woke earlier than normal.
Felt good once I was up and about, feeling positive and the whole walk the walk is echoing in my head.
__________________________________________

Forgot to say I had the best day ever on Sunday. Was our wedding anniversary.
Perth was stinking hot, topping 38 degrees, so I taught my 9.30am Bodyattack and then we packed up lunch and took the kids to the beach.
It was so much fun and very relaxing. I haven't been around on weekends due to Les Mills stuff for the past 6 weeks and It was really cool to see how my kids responded to having me around.
I reality check for me. My little girl came out with a corker, brought tears to my eyes .............
she said ' mum, you know the best thing?' to which I responded ' coming to the beach' and she said ' no, you being here is the best thing'............... talk about priorities.

We dug a hole, poured in water, played at the edge of the water, played ball, went in with her on my back whilst Paul and Bryce bodyboarded, sat and chatted whilst having lunch. What precious moments.

I played ball in the water with Bryce and he was shocked to see me go in!! don't normally go in unless it hits 40 odd.
Had Bryce's Graduation Ceremony tonight then he went to his dinner and dance. he was awarded the 2008 sports achivement award. For athletics and football.

Anyway, enough for tonight, Bodyattack, Bodypump and Bodyvive to teach tomorrow.
Have a great day
Shar x

Back to it

So here goes, Day 1 of logging.
I'm pinching from a few bloggers, Shelley with regards to the scales and feelings and Katie with her colour coding.
Mine will be as follows, bit like traffic lights -
Green = Both Training and nutrition were as planned,
Orange = Either Training or Nutrition were as planned,
Red = Both Training and Nutrition were not as planned.
I will total the week up, aiming to get no reds & mostly Greeens of course, but if an Amber is in there try and improve next week.

Day 1 of 70 - Green

Scales – Down 1.6kg
Total – 1.6kg

Exercise – Bodyattack
Maxed out the HR a few times, as usual :)
Hard to teach this morning, feel I’m getting sick, razor blade throat.

Nutrition – 6 Clean meals Eaten
1284 Cals
29% of the calories are from fat,
50% of the calories are from protein,
20% of the calories are from carbs.
On paper its too low on carbs but I felt fine. Will adjust another meal tomorrow to include more.

Rest and Recovery
Was hot last night in Perth and I didn’t sleep well. Made up for it this afternoon when I had an hour and a half sleep.

Mood/Feelings/Mental Focus
Woke up feeling in a ‘pants’ (bad) mood, felt better after my class.
Had a few, ‘I’m such a failure’ moments because I have stacked on a few kilos again but my focus is there and I know with a few days under my belt I will be right.
Alongside my want to be a role model, Paul and I have plans to develop professionally and I personally wouldn't hire/choose someone that doesn't practice what they preach, so I know what I have to do and its my choice, walk the walk and talk the talk or don't, simple choice really.

Shar x

Where did the last 6 weeks go!?

OMG!! I cannot believe the date.
I have had weekend after weekend of 'stuff', stuff being my Les Mills development on 3 weekends, our Perth Quarterly Workshops on 1 and a long weekend in Sydney gaining my Holistic Lifestyle Coach qualification.
Along with the normal goings on in the week Monday to Friday.

I could not have done any of it without my bestest husband, he has been a star and is my total calm in the storm. The kids have been very patient with mum disappearing and dashing around, extremely stressed at points so I am looking forward to some down time with them over the holidays.
Thankfully I have come out the other side and am feeling great about what I have achieved, what I have learnt and where I am heading on a Personal level and professional level.

The one bad thing is that when stressed I ate extra, I didn't have any spare time and my training has consisted of basically my classes.
So not a good place for my body, mind or health really.
I lost a about 5 kg then put 2.5 back on so am still down but have to now bring the focus back to me, getting in my training, feeling positive and mainly getting to the 'ROLE MODEL' place I want to be at......not only for me personally to walk tall and proud, but for my kids, my members and due to the fact I am a role model for all other instructors now I am presenting and training to deliver Les Mills training modules, I am definitely one that believes in walking the walk and talking the talk, so best I start to deliver hey!?

I do have the desire to compete again but have to get to a place first that is maintainable and a place that competing isn't the long hard slog it has been the two times previous.
So as mentioned in previous posts, I am a goal setter, a dates person, someone who likes small chunks to chop away at.
So goal one is to come into my next Quarterly workshop looking the 'role model' as mentioned above.
I have decided to take a leaf out of Shelley's book (check out her pics by the way!! HOT!!) and log daily, exercise, feelings, food etc.
I will also log what the scale is doing. As recently rather than find the scales play games with
my head I have been analyzing why they do what they do in relation to what I have been doing with food, exercise etc it is really interesting.

Will be starting this new procedure from Monday - Day 1 of 70! Will try and make it a part of my nightly wind down routine, so hope to be blogging a little more.
Must go to bed now as I'm launching Bodyattack on my own tomorrow and I'm shattered, done 12 classes already this week and I must have mind working to remember 12 tracks of choreography on my own!!!!!! :(

Have a great weekend
Shar x

Trying to find calm and focus in the whirlwind!!

Wow, what a busy few weeks I've had and I have to just hold on for a another week and a half and I will get some proper downtime and get to 'CHILLAX' as Bryce would say.

So I don't really have the energy to blog fully but I have been looking through some pics of those that are important to me, to try and chill me out, I love pictures.......so though I would share.

Me and my Paulie

day after the ALL

FEMALES this year

Me and my babies

on Mothers day this year.

My two 'true-fings'

(sis and niece)

Mumma and Maddi

Christmas visit to UK

2006

I have heaps of other special people - my dad Geoff, my dad dad, My nan, Katie, all of Paul's family, Friends etc........ but blogger is taking a while to load pics and the post would be very long!!

Looking through my pics helps me stay calm and bring me renewed energy, also helps me to remember how lucky I am to have these people in my life.

Have a great week, remember whats important and stay true to yourself.

Shar x

Short and sweet

Ok trying to keep this one short and sweet as I have a target for bed and its in 4 minutes!!

As said in a previous post, I made a change in thinking about two weeks ago now and have been working on mind stuff to try and encourage and enhance permanent change in my beliefs and thought patterns surrounding my self image and also the way i feel about food.

I really don't want to tempt fate but I think I may have just found a way that works for me, a way that is not a struggle, a way that gives me balance. Whether this has come from working on the past, working on my outdated beliefs or whether I believe that's what it is, I don't care coz I feel damn good right now.

Lets just say, I do not feel like I'm fighting anymore, I am not punishing myself and I have had some major breakthroughs in 2 short weeks, so I am just going with it. Paul has even commented that its good to see me as I am.

I will definitely get a bit of time to jot more down but I just have other stuff that is 'must do' first.

On another positive, it has always been of interest to me to help others, other than delivering Group Fitness. So I am starting my own personal development and attending my C.H.E.K Holistic Lifestyle Coaching course next weekend in Sydney.

Here is some info:

THE CHEK NUTRITION AND HOLISTIC LIFESTYLE COACHING CERTIFICATION PROGRAM

This three-level program is based upon the techniques that have helped thousands of people increase vitality, decrease stress and sculpt the body of their dreams. Each level looks in increasing detail at the underlying causes of disease and stress, considering the body as a "system of systems."

Using a coaching model, you will learn how disease and stress are preventable through healthy eating habits, lifestyle management and appropriate types of exercise. You will understand why every meal, every bout of exercise and every late night has a hormonal consequence. You will be given tools, such as in-depth questionnaires, to assess your clients and allow you to determine their readiness for change. This program exceeds anything you will learn in any other “wellness course” ... this is Optimal Health and Fitness Coaching the CHEK way! As Paul Chek says, "An individual’s health lies in his own hands; you are simply there to show him the path."

WHY BECOME A CHEK HOLISTIC LIFESTYLE COACH?

No matter what your profession, you’ll likely agree that just because someone is not sick, does not mean he is well! Most chronic diseases take years to develop, but a healthy lifestyle can go a long way toward prevention. The information presented in the CHEK Holistic Lifestyle Coaching Program does not include ‘quick fixes’- which never work long term - but instead uses proven principles which build a strong foundation for health.

I am particularly excited to be progressing in the direction of working from the inside out with focus on health, more than continuing on the destruction which is dieting and over training and being overly concerned about the external.

Don't get me wrong, I still want to look my best year round, feel great when I look in the mirror, be a role model for my kids and my members etc and not just for one comp day, so yes I will still care about the external but it will be more satisfying to me to be in a good and healthy condition year round than excellent and damaged condition one day per year.

Besides if I decide to compete again, being in good and healthy condition year round will not only make the journey to 'the day' easier and healthier process, but the lessons learnt maintaining that condition can only help every aspect of my life.

Ok so 4 mins wasn't stuck too!! not bad for a short one right? :)

Until next post, have a great week, Shar x

Following my dreams..................

So much to update, so little time!!

Thanks to a referral by Di, I have been focussing on more of the Mind stuff, doing self hypnonsis, meditation, plus, revisiitng my NLP work I had at the begginning of the year.

Working hard, lots of Les Mills development happening, I'm sooooo excited.

Back soon to update fully.

Have a great day

Shar x

For the 'truefings'......

For Nic my sis and best friend....

.

For my mumma......
My favourite from my wonderful gift...

My Star
The star that I follow is the one in my heart
it can never be extinguished,
dimmed only in others perceptions of its light.
What care what others see,
if I hold to my truth then I will stay free from
the bindings of human endeavour, to fly in the
heavens, a star of great light.
The one I follow will lead me home.


Miss you both everyday xx

'If you really want something,
and really work hard,
and take advantage of opportunities,
and never give up,
you will find a way........
Follow your Dreams.
~ Jane Goodall

I'm off in the morning to take advantage of an opportunity and follow my dreams!!

Back Sunday,
Keep following your dream,
Have a great weekend
Shar x

Daily Report - Thursday

So Thursday 16th October's Planned Training was all achieved as per last post, it was a heavy day of teaching and although physically it wasn't so stressful it is mentally draining to teach 4 classes in a day.
I only got through 5 meals as I was late having breakkie and that put me out for the rest of the day and also inbetween classes and having an afternoon nap :) I was trying to fit them all in.
Water and supplements all good.

Have a great day everyone
Shar x

Progress

Had some progress this week, since back with Di, having that accountability and 'coach' again has helped.

I lost the 'bloat', skinfold and cm's so all good and heading in the right direction....... DOWN!

Although the first week totally back on track was easier than I thought, had a 'mishap' on Sunday and Monday and both Di and I made a discovery that will help me both now in my Les Mills Countdown quest and moving forward.

I like to diarize (I think thats a word?) things and log my food and training so I'm thinking that was initially what I started this blog for 3 years ago in December and haven't ever really done that, so may give it a whirl now.

_______________________________________________

Thursday 16th October

Planned Training
Interval Run - Treadmill
Teach Bodyvive
Teach Bodybalance
Teach Bodyvive
Teach Bodybalance

Planned Nutrition
Meals 1-6 Clean
Take supplements
Drink 3 litres Water

Excited............

Yep that's me!
I got my New Releases from Les Mills for my next presentation stint.
They are both great and I now have to get down to learning, scripting, practicing, re-scripting, adding some magic and then presenting on the day.

Talking of the day I present, ties in with what I mentioned in my last post........ having a goal.

So my next goal is to not only be ready physically by ensuring I am in tip top shape, I am healthy, I am fit but to be ready mentally as well.
For me this includes being confident that I have prepared the best presentation possible with regards to my teaching, instructing and coaching and being comfortable, in a place that I am accepting of where I am at with my appearance.

I can control both of those. I can control the preparation I put in to ensure I deliver a top class presentation and I can control bringing the role model, both in mind and body to the stage.

So in true Shar fashion, coz as stated previously :) I love a goal/date/event to focus on, I have put up my countdown thingy.
So I have daily goals of putting a little work each day at this stage to start my preparation process - learning chorie, scripting my class etc and also my daily physical goals of eating well and training hard to regain that role model bod I want (and need to have, they have sent me a very small outfit to wear for my BB presentation!!).

I needed to take the over thinking out of my food and training so I decided to ask Di for help again. It really works for me to have a coach (a boss!) longer term than 12 weeks a year.
I click with Di and to me it is so important to not only trust who you work with, but get on with them, respect them and both be heading in the same direction, which I do with Di.

So I jumped back on board last Saturday, with 4 and 5 weeks until I sit in on a Bodyattack Training Module and a Bodybalance Training Module and with 8 weeks to go until I present.

The first week is done and dusted. Trained hard and ate well. Simple really ;)
I will be able to see if progress has been made this week, when Paul is home from Sydders to do my skinfolds and measurements.
My mini/interim goal is the 2 training modules I have to sit in on and my presentation, my longer term aim is to shift about 10kg and reduce skinfolds.
I hope to be sitting pretty again in time for my LM QW of course and will be pushing hard to make sure I am, then it will be a re-assess with the boss and aiming at the next target.

It will be great to have Paul back tomorrow, he is my bestest friend and I miss him terribly when we are apart, the kids have missed him so will be nice to spend Sunday and Monday together before they go back to school on Tuesday.

I have lots to get through this weekend, lots of what I call personal admin/paperwork stuff to complete and sort, 2 classes to teach, a weights session and a couple of cardio sessions.

Have a great weekend everyone
Shar x

Long time - AGAIN!

OK so my plan to post more often didn't eventuate.
Been busy, as usual. I prefer to check in on everyone else than write on mine! :)

Anyway, get comfy this may be a long one and may be in no logical order.

Post Comp / 'Normal' / Being Judged & My way
So having competed in the ALL FEMALES in July I have definitely made progress with certain things post comp.
Such as:
- maintaining my interest in training and my classes etc.
- I had absolutely no ill-effects like post comp 2007, my legs didn't swell, not sleeping, hot sweats etc (thanks Di)
- no total and all out binges continuously, weeks on end, for example.

In saying that......... In an effort to force myself to try and find 'normal' and 'eating in moderation' I have allowed myself too much food of the not so healthy type and found that I am beating myself up because I feel I will never be 'normal' as I am obviously not able to maintain a balanced approach to eating, therefore have a little post comp weight with me.

Also been struggling with being a person that likes to have a goal and trying not to focus on it to much, so that I 'want to do this for me', trying to focus on the internal without having any external motivating factors, I have been struggling because:
- I feel I should just be able to do this day in day out 'just for me', coz that's what others say,
- because that's how others think it should be,
- because others will judge me for always wanting to focus on a goal, a date, a event for my motivating factor.

Well you know what, I have come to the conclusion that if I'm happy having a date, a goal to strive for, an event to focus on, something to be better version of me for, not just physically but mentally, then I say JUDGE AWAY.

Everyone is different, who says - if it works, I can't do it my way?
If I am healthier, happier, not under any mental struggle and I enjoy completing a challenge then looking for the next....................... then let me be.

Phew.....sorry that got a little tense, feels good though!! Here's to my next goal :)
which I will blog soon in another post.

Mum's Bragging Moment
I know not everyone is interested so please scroll down if you aren't as I'm posting it anyway :)

BRYCE - Bryce had his School Sports carnival and won all events he was in, got Champion boy and was super duper excited to go to the Interschool Sports Carnival, where the best runner from each school enter, 8 schools from the district competed.
He won the 400m, placed 2nd in Long Jump, won 200m, 100m, 2nd in the relay and can't remember in the Grand relay 3rd I think.
I had absolutely no idea how fast he had got over the last year! hence I have made contact with an athletics club.
Here is the montage we put together, he is in red, running in the 2nd lane from inside of track. You know how it is with You Tube, better to let it run through and buffer then watch without the interuptions.
WARNING - I AM A VERY VOCAL MOTHER!!!! (I'm also a Group Fitness Instructor and a Pommie) You may want to turn the volume off :) as after 4 races my voice is very irritating :)


Maddison - Maddi has been attending Gymnastics for about 6 months now and loving it. We got a letter inviting her to attend trials/assessment for 4-5 year olds to become part of WAIS (WA Institute of Sport) Gymnastic Squad as they are setting up the squads to develop for 2020!!
So we went today and of course she loved it. It is very interesting to Paul and I as we are into training etc.
They tested them on the trampoline for agility and control I think, the beam for balance - on a full height beam, she had to walk backwards on her own the length of the beam, turn then do a star jump and land it. Then strength, Chin Ups and hold them chin above bar, then for abdominal strength hanging leg holds. Also tested there guts!! they got them to stand up on a high bar to see if they would jump into the pit from a height, then again on a higher bar.
We should hear next week, I'm unsure as to whether they will take her further, I think she is a bit of a loose cannon and they may have picked that up!! :) what ever the outcome it really doesn't matter as she will continue on regardless.

Other stuff
I can't wait to catch up on all the comp news from this weekend, just been onto Tara's blog and seen her results from the INBA, how cool 'You made the nationals girl' WELL DONE.

Paul is away next week to do his CHEK Exercise Coach qualification, he's looking forward upskilling and learning. Doing really well now at his new gym.

I'm still GFM for FF and teaching my classes. Les mills development starting and next round of QW to focus on.

Hope your all well, back sooner than last time!
Shar x

It's been a long time.....

.........between posts, 3 weeks!!
I have been checking in and doing a quick check of the blogs as the thingy on the side tells me who has posted etc but no commenting and no posting my self.

I have had super duper amounts going on.
In brief -
- Presented at the Les Mills Quarterlies for the first time
- Had my very special birthday
- Had lots of thinking time and decided not to compete in October WA states comp
- Fathers Day
- Launching in various clubs of my 3 Les Mills Progs
- Making sure the Les Mills Launches went off well at my club
- Flew to Canberra to attend the Les Mills Australia Trainer/Presenter Summit - 3 days
- Had a call from my Dad in the UK to say he was getting on a flight back to Oz that evening!
- Re-arranged some bedrooms and the house to accommodate Dad
- Recovered from Les Mills Summit, late night airport pick up
- Been doing my GFM position and teaching 14 classes a week in between all the above.
- Being a mum and wife!! :)

Comp Update - As stated above I decided not to compete again this year. I had a few weeks after comp that I was a little 'loose' on food choices and finally when it came time to buckle down I didn't seem to find the 'want or desire' to go again, I persevered but something was missing.
It was do or die and I looked at my condition..... I could have made it, I would have had to work hard (whats new there) which I am certainly not afraid of doing but based on stats and pictures I would have presented in the same condition as the All Females.
This to me was the decider, I have to keep my promise to myself and be true to myself, I said from the start, if/when I step on stage I will always present in better condition that the last time, the same was pointless and not good enough for me.

Another reason was that competing to me isn't my career, its a hobby or a goal that I have had. For me personally, my path/direction/purpose, that I feel is right for me at the moment presents more important goals and desires than competing.
Perhaps next year? if I can step up in better condition again, the desire is there and it feels the right path to walk.

Moving on...... In my spare time :) I have also been doing some self development work, tracking back to my NLP sessions and Hypno that I had earlier in the year and generally researching thought patterns, affirmations and there effects, mind coaching etc.
This is an area I am keen to look into further and also hope to develop into a career long term.
This is a big break through as I was always the half empty person, it will never work out, its not fair, miss negativity. I'll keep you posted.

So lots ahead in the next 3-4 months.
Sitting in on 3 different Les Mills Module trainings, I've been confirmed now for the next Quarterly workshops for Bodyvive and Bodybalance, self development work to be done, Instructional development to be done for my classes to make my classes the best they can be for my members and helping others develop as Instructors to ensure Fitness First are delivering great experiences in each class.
Of course I really am looking forward to my development within Group Fitness/Les Mills and would love to relieve myself of my GFM position soon, although I have been trying to give it up for a while now and can't seem to do it, perhaps there's a reason yet to make itself known.

So that's my update. I really want to get back to using my blog more, either to log day to day training etc or just to record relevant stuff. I can but try :)

Hope you are all well and having a great start to spring.
2008 is 3/4 done, have you achieved what you set out to in Jan? I'm gonna pull up my goals that I blogged for the year in next post, I was determined to move forward this year, at the moment I think I am edging ahead.

Shar x

'Life is very simple, what we give out, we get back.
What we think about ourselves becomes the truth.'

The best birthday ever.....

...........was had by me on Tuesday. I spent the day with Maddison, Paul and Bryce when he finished school. I didn't work or teach any classes.

My day went something like this......

Woke up, went for my run which I love, came home had cards and pressies with everyone, Paul went to work, had breakfast with kids, Bryce to school then got Maddison ready for her 1st ever sports day - Mini Olympics.

Spent the morning with Paul, watching Maddi take part in all the mini olympic games, to say she was in her element is an understatment.

We then stayed at school and had a picnic lunch with her.

Went to Hilary's Boat Harbour, had a coffee, walked around the shops, Maddi loves to see the boats etc.

Came home, chilled out and fell asleep on the sofa, ended up asleep for one and a half hours!

Got up and got Maddi ready for her 1st school disco! (picture of me and maddi below)

Spent the evening all together.

What a day, I so enjoyed being with my husband and babies all day long.

I got some earrings, some cash and two more MOMIJI DOLLS to add to my collection.

Here's a picture of them

They each have a name, a piece telling you what they like and a message.

The one with the cup cake was the one Maddi picked for me she is called PIXIE, she likes ESCAPOLOGY and CUPS OF TEA and her message is - ' your a cup cake pixie from a magic land'.

The other was sent over by my sis, she is called MIKA, she likes SPIDERMAN and NEW YORK and her message is - 'Mika knows that city sundaes make for fundays'.

I think I have 12 now, I love em'.

The rest of the week has been busy, I had a big 'come down' on Monday after my presenting stint and the rest of the quarterly workshops on Sunday.

Now the footy season has finished, Bryce has started his long process of orthodontic work this morning and is in a bit of pain but being brave, I hate it and feel awful.

Work is full on, learning the new chorie and in club launches starting next week. I LOVE LAUNCHING!!!!!! and OMG BODYATTACK IS ROCKIN!!!!

I'm Launching at Myaree on Saturday - Bodyvive and Bodybalance, Innaloo on Sunday - Bodyattack, Subiaco on Tuesday - Bodyattack, Balga on Thursday - Bodyvive. Plus all my non launch classes in between.

LOVIN MY WORK, as usual.

Have a great weekend.

Shar x

I did it!!

Thanks to Theo (CG) for checking in to see how I went today and to my sis who just popped up on messenger to check in on me.

I'm pleased to say, it went well!! YAY!!
Chorie 100%, All initial/set up cues done, follow up cues done, the what, the how and the why done and some ''''''MAGIC''''' thrown in (Nic, wish you were here, you would have been loving the LM cheese!), especially in my Dance Cardio track - FAME!

Technique stayed strong, so pleased with the overall presentation, I will no doubt have feedback given to me with things to work on and to that I say - BRING IT ON, feedback is great it can only make us better.

I feel alot of relief tonight and cannot wait to go to the 2nd day of Quarterlies tomorrow to do Bodybalance and Bodyattack - the Bodyattack music and moves are amazing, I picked up my pack today!! gave me goosebumps when I watched the DVD, now that's loving your work :)

When I did my Bodycombat training in 2003 in the UK, I came home from my training and said to Paul that one day I will be a trainer/presenter, today proved to me how much I want this and I am so excited to see where my path will take me.................what a journey I have ahead of me and I'm gonna enjoy every moment.

Have a great weekend
Shar x

Bodyvive 8

The time is nearly here!! I'm pooping my pants now!

Saturday see's me present Bodyvive for Les Mills, it seems a long time ago now that I got a call from the Training Manager for Les Mills Asia Pacific telling me they were very interested in me as a presenter for Bodyvive and Bodybalance & it has just snowballed from there and I have a busy but very exciting 4 months (and beyond) ahead of me.

In true Group Fitness Manager / Les Mills presenter styley I will post you bit of info on Bodyvive as its the newest programme from Les Mills.

BODYVIVE™ is the low-impact group fitness workout that lets you choose just how hard you work. Using the VIVE™ balls, VIVE™ tubes and optional hand weights you’re talked step-by-step through the entire class by a skilled instructor, while listening to uplifting and inspiring music. Best of all, you finish feeling thoroughly rejuvenated – and fizzing with energy.

A Typical Class

BODYVIVE™ starts with a simple warmup in an opening Heart Fitness block and continues with a Functional Strength block before a final block of core and restorative exercises.
HEART FITNESS
1. Rise and Shine
The class opens with easy, flowing moves to warm and limber up the joints. These often have a tai chi feel.
2. Connect and Go
The movements get bigger and the heart rate faster as we introduce the VIVE™ ball to turn the focus towards the core. This is where we start to break a sweat and feel the challenge of the workout.
3. Dance Cardio
Use your VIVE™ ball as a partner, as you explore a variety of simple dance steps and rhythms. The moves promote good gait and hip mobility by shifting the body around to the music.
4. Interactive Cardio
Class members work together in pairs or larger groups in a fun track based on walking.
5. Fitness Cardio
Lift the heart rate again with big, simple, athletic moves, usually involving the VIVE™ ball.
6. Tai Chi and Yoga
Drop down a gear to work on mobility and flexibility with elements of these eastern disciplines. There is a big focus on deep breathing.
FUNCTIONAL STRENGTH
7. Balance and Leg Strength
Balancing your body – on one leg or two – trains the leg muscles and stabilizes the postural muscles that support great posture.
8. Functional Strength (1)
Use the VIVE™ tube to work and build strength in specific muscles.
9. Functional Strength (2)
Use the VIVE™ tube to work and build strength in specific muscles.
CORE AND RESTORE
10. Ab Strengthener
Strengthen and tone the deep and superficial muscles of the abdomen with Pilates-based slow and controlled moves using the VIVE™ ball.
11. Back Care
A combination of strength and mobility work performed on the floor or all fours.
12. Release and Restore
Long-held stretches to unwind the body and complete the class.

Shar x

White Tea

I have never drunk normal tea or coffee (although I drank tea with one sugar when I was pregnant?) I didn't really like hot drinks and most definately do not like the taste of coffee!
I started to drink green tea about 2 years ago, then I after Paul did some research on white tea and found the benefits where as good if not better than green tea, with less caffiene.
I now drink about 1.5 litres a day, mostly warm, I have gotten used to to it warm, sometimes chilled.

Heres a bit about white tea -

While Chinese tea drinkers have been hip to white tea’s benefits since the Ming Dynasty, until recently it was virtually unknown outside of Asia. Not anymore. Today, everyone from chefs to medical researchers is praising white tea’s delicate flavor and purported health benefits.

But, what is white tea? Most tea aficionados know that all tea comes from the same source: the Camilla Sinensis tea bush. Whether a tea leaf winds up in a cup of green, black, or oolong tea depends entirely on what happens after it is plucked.

White tea is made from immature tea leaves that are picked shortly before the buds have fully opened. The tea takes its name from the silver fuzz that still covers the buds, which turns white when the tea is dried. Tea leaves destined to be sold as white tea undergo even less processing than green tea leaves. Instead of air-drying, the unwithered leaves are merely steamed.

The result? A pale tea with a sweet, silky flavor. People who have tried both note that white tea lacks the “grassy” aftertaste so often associated with green tea. Furthermore, studies indicate that white tea is better for you. Leaving tea leaves so close to their natural state means that white tea contains more polyphenols, the powerful anti-oxidant that fights and kills cancer-causing cells, than any other type of tea.

Need another reason to drink white tea?
A 2004 study at Pace University concluded that white tea can help your body’s immune system fight off viruses and dangerous infection-causing bacteria. The same study concluded that fluoride-rich white tea helps prevent the growth of dental plaque, the chief cause of tooth decay.

Shar x

What floats your boat?

I had the best class today, my regular 9.30am BODYATTACK had 37 people all up for their class and we were rocking!!!

I do think it has to be your thing to enjoy BODYATTACK and as with all Group Fitness Classes you need a great instructor, especially a motivating one in BODYATTACK because for the general public its a hard class intensity wise.
Here's the official blurb about the class
that makes me .......... WANT TO GO TO WORK!! :)
LOVE WHAT YOU DO!


BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor!


A Typical Class
BODYATTACK™ is designed around a 55-minute two-peak format with 11 music tracks and exercises to challenge cardio fitness and stamina.
1. Warmup
The focus is on big, simple aerobic moves to get your body warm.
2. Mixed Impact
An increasing range of moves and footstrikes in this track ensure that you are ready for the aerobic action ahead.
3. Aerobic
Step up the intensity and range of movement and get into your personal training ‘zone’ ahead of the peak track to follow.
4. Plyometric
This is where the class hits its first intensity peak, putting your body under load through quick-fire plyometric exercises often used in sports training.
5. Upper Body Conditioning
Time to slow it down, recover and build strength. The focus here is on shoulders, chest, triceps and core conditioning work for toning and shaping the upper body.
6. Running
Loosen up again with some free and patterned running and get those legs ready to fire again.
7. Agility
Test your speed and agility with a big mix of moves and have fun with some class interaction.
8. Interval
Challenge your cardio systems with a series of work-recovery blocks.
9. Power
Time to dig deep and push yourself through powerful moves for maximum effort. Enjoy the group dynamic that is at the heart of BODYATTACK™.
10. Lower Body Conditioning
Let the heart rate settle while conditioning the lower body for great shape, condition and tone.
11. Cooldown
Time to recover and stretch.
_____________________________________

I have absolutely no doubt that if you hate cardio-ing alone and like a group setting your limits will be pushed, fitness increased and calories burnt (approx 600-700 per class) enough to include BODYATTACK as your cardio session.
Give it a go and let me know what you think?

Have a fantastic Sunday, Shar x

My Bitches!!

Let me introduce you......
It appears I have more than one inner bitch! yes you heard right, BB = Binging bitch, is not alone!
PB = Period Bitch also resides within! and she is VERY good friends with BB.
So PB decides about a week to 10 days before period is going to begin to come for a visit, she calls up BB and asks if she can come and play, and play she does.
PB makes me bloat, makes me feel like I am looking the size of a truck, get extremely emotional (crying at the Olympics, crying coz I had to get up one morning, crying in general), get very snappy and generally makes me, funny enough, a BITCH.
PB tells BB that because shes made me feel like SHITE, I need some help.
BB then decides to try and make me 'feel better' by getting me to eat food in excess, she sits on my freaking shoulder telling me that just one is OK, knowing damn well I don't do ONE!!
The PB and BB are a lethal combination and it takes one SB = STRONG BITCH to beat the bitched down!!!!
So STRONG BITCH it is from now on.
Paul says he knows exactly when my bitches are here for a visit! :)

So my week has had a few ups and downs due to the return of the period since they dropped out in comp prep last.
I was freaking out about my commitment, focus etc and felt a little out of control a couple of weeks back so I feel a little better now that all this stuff was going on and I was trying so hard to fight it.

All in all though I have had a positive week and am feeling good about my plan of attack for the WA state comp.
I have absolutely heaps of stuff happening with Les Mills development from next week, when I present Bodyvive for the first time at the Quarterly Workshop, until the end of the year and hopefully this will continue further.
I have feedback to get from the workshop, a Trainers Summit to attend in Canberra, 3 training modules to sit in on, Bodybalance, Bodyattack and Bodyvive, I have be placed in the line up for the Quarter 4 Workshops where i will present Bodyvive again and Shadow on stage for Bodybalance...........its all go!!

Bryce had to 'BRING IT' to his game last week as they were playing the best team in the league............ and HELL, HE BROUGHT IT!!! OMG! i was nearly crying I was so proud, he played out of his skin, kicked two high pressured kicks, ran his butt off and just made my heart thump. That boy is just amazing, I am sooooooo lucky and I just could not be without him, he's my star.
As for my little 'Madam Maddison', she is just sooooooo much older than her years, I think girls are, she just thrives at school, is so into everything and needs stimulating or she just gets bored.
She is very creative and just sits and draws, colours and reads for ages at a time. She is my princess :) or in her words - 'Mummy, am I your beautiful, angel, fairy, princess?' 'yes Maddi you most definately are and I love you' :)

Paul is just Paul, totally and unconditionally all about our family. He has recently left Fitness First and is doing a really good job building his business from scratch again. We are looking into working together more with Personal training, a few business ideas we have and possibly developing our online stuff. He is going away the week of my comp to complete his studies to become a C.H.E.K EXCERCISE COACH with the development to become a C.H.E.K PRACTITIONER. ( C.H.E.K. = Corrective Holistic Exercise Kinesiology ) so its all go for him too.

So things are all good here and I must try and use this blog a little more about logging my days, I'll aim for 3 this next week.

I hope your all well, have a great weekend
Shar x

I LOVE THIS PIECE AND ONLY POSTED RECENTLY BUT I READ IT REGULARLY NOW -
Believe in your heart that something wonderful is about to happen.
Love your life.
Believe in your own powers, and your own potential, and in your own innate goodness.
Wake every morning with the awe of just being alive.
Discover each day the magnificent, awesome beauty in the world.
Explore and embrace life in yourself and in everyone you see each day.
Reach within to find your own specialness.
Amaze yourself and rouse those around you to the potential of each new day.
Don't be afraid to admit that you are less than perfect; this is the essence of your humanity.
Let those who love you help you.
Trust enough to be able to take.
Look with hope to the horizon of today, for today is all we truly have.
Live this day well.
Let a little sun out as well as in.
Create your own rainbows.
Be open to all your possibilities; all possibilities and Miracles.
Always believe in Miracles.