Monday, January 26, 2009

Update and Goals - 2nd installment.............. where was I? oh yeah, Goals and updates.

Goal 1) Run the Perth Marathon, reasons, hows, whys and what not in previous post.

Goal 2) and its a body composition one. I want to lose the excess bodyfat / kilos I put on after comp due to my response post comp. I started to reign everthing in after Christmas so have already made a dent. They have just been lingering too long, not gaining, not specifically losing, just hanging out and they are no longer welcome!! Time to leave, see-ya, bye bye, ciao.

I have a date, I have a target BF and weight, time to set to work. Don't get me wrong I'm not talking comp condition here, just 'role model place'.
Obviously Goal 1 will be extremely helpful in assisting fat loss!! and I will definately need to closley monitor my daily nutrition, energy levels, supplement well, sleep well and recover well.

I will be setting up a record on here to show my week by week marathon training and also my journey to my BF / weight target.

Will do last weeks update tomorrow, timet o get to bed on time!! This is a big focus for Paul and I. Nighty Night!

Goals and Update.......bit by bit

I will be doing today's post bit by bit over the day.......

So a great week it turned out to be!! After assessing a few things and feelings (see post -For a While / Monday 19th) I did wake up with a different outlook on things and managed to maintain the positivity all week, some odd pre-period moments but in general alot better.

Ok alongside that post I set me next two goals - (YES I do have to have some!)

GOAL 1) Run the Perth Marathon. I love running always have and it would always be my cardio of choice. I also have run in events before and left the UK at a point where I was running at a good pace and distance.
I find it a very calming experience to run. I find it brings clarity for mind. I also love the physical challenge.
I have/do write running programme/schedules for people and really enjoy that aspect to.

So I will be still training weights and hope to compete again possibly end of year or next year, but it isn't my priority right now after assessing where I'm at, mentally, physically, family life etc.

So I have always done 2 or so runs per week for as long as I can remember, so since December I have been doing 3 per week in an effort to build up a base mileage which is really important before embarking on the marathon training.

Will update running training later, gotta dash now, BODYATTACK TO TEACH!!!
Back soon......................

Wednesday, January 21, 2009

See.....its not so hard Shar is it!?........

Well, today has been another day of POSITIVITY.

Don't get me wrong, I wasn't in a bad place, I wasn't down and depressed, I was just floating along, I like goals, either life goals, career goals, fitness goals etc and I found myself with no real focus, which to me is annoying and was agitating me.
I was getting a little dragged down with negativity from having that type of person around me me. I also feel a work situation isn't allowing me to fulfill my purpose right now.

Has anyone seen Terry Hawkins present? she is amazing, she is a motivational speaker and presents it in a comical way.
I have had the pleasure of seeing her present twice whilst at the Fitness First conference we get sent to each year. She talks about being in the 'PIT' - that negative place, in the 'PIT' there are 'PITMEN' - those negative people, she then has a superhero kind of character called 'STICKMAN' - he is the positive, always find a way person.

She also talks about being around 'PITMEN' and not getting pulled down into the 'PIT', by all means help those that want to be helped up out of the 'PIT' and perhaps listen to people but throw a ladder down don't gone down yourself.

Anyway, with revisiting that and not wanting to be a 'PITMAN', being honest with myself, sitting and finding some focus, making the decision to rise above the negativity I have had two good days, WOW I hear you say, two days, but you know what, two good, positive, heart warming days is better than staying in the negative!

Taught Bodyattack
Taught Bodybalance
Run - 4 miles (6.44km) (More on the running in another post)
Taught Bodyvive

Food was all clean, back to logging intake - thanks oh wise one!! ;)

What a day today was, up V.Early with Maddison?, got her and myself ready, took her to daycare, drove to classes, taught to max (as usual), came home had lunch with my boys, sat on sofa and wanted to have a nap, decided Bryce needed some time, played guess who (love this game), did a load of washing and hung out, did some music downloading from the i tunes store that Bryce wanted for his bedroom, Bryce went to shops with his pops, I decide to grab the bull by the horns and add a run in, Paul gets back, prepare and cook mini-meal, sit and eat together, wash another load, get ready for class, drive 45 minutes to class, teach, come home, eat dinner, sit and cooch Maddi on sofa, take her to bed and read, chill out on sofa, watch a bit of tennis, type up blog, all of the above with a positive mind set and renewed attitude!! going to bed soon.

One more thing I wanted to say tonight, for those with kids, nieces, nephews, anyone with kids around them, I want to recommend a book for bedtime.
Since the day we brought it, the immediate change in bedtimes with Maddi was huge, she was just fidgety, didn't want you to leave the room, but having started this book it is amazing. Even if you don't have bedtime issues it is a great book that allows your kids to feel good as they go off to sleep.

The book guide says 5 years upwards, but she was 3 when we started with it and you know what I reckon babies would love just to hear your voice reading them.
They are affirmation based, meditations.
The book has a start routine which is just beautiful, it starts with a magic moonbeam that you walk along, you then have a magic worry hat that takes away your worries, a special pendent you wear to keep you safe and then you lead into the chosen meditation.

Hear are the details and the book cover is just sooooo cute

Hope your Wednesday was good, have a good Thursday
Shar x

Tuesday, January 20, 2009

Its in da house..............

Positivity that is!!

So with my focus being on eliminating negative energy from my world, positivity has been in da house today, not flowing freely and with ease, that will come with time, but a definite shift and I'm feeling better.

I've had to remove my calender log thingy as to have it free you only get a certain amount of view per month and I'm not paying to log on there what I can log here.

Early A.M - Run / 4 Miles (6.44km) Loving running, seriously considering a half or full marathon this year.
A.M - Taught Bodyvive
P.M - Taught Bodyattack & Bodybalance

Food - Clean and eating for my Metabolic type.

A good day, no-one negative around me, training and food felt good, was a productive working day, belief and focus seem re-newed and 'Positive Shar' made the decision last night to change the attitude and felt good today.

Focus for tomorrow, make it a positive day and include a 'Daymaker' at somepoint.
Have a great Wednesday,
Shar x

Monday, January 19, 2009

For a while................

Posting with Honesty and off loading-
I have been feeling very angry, I'm feeling very agitated, a bit unsettled, feeling very unsure with regards to my purpose in life.
So I'm gonna have a moment, a little rant, myself......... then I'm gonna shut the f*^k up and do this thang.

For a while now...... I've been noticing I have become quite negative (some of this is coming from being around constantly negative people), wanting perfection, wanting this, wanting that, finding excuses for not getting it, waiting to do stuff.

For a while now...... I have been feeling that people judge way too much, feeling that everyone else knows better, worrying about what people think of me as a person, me as a

For a while now....... things have been placed on my path that are offering me fantastic opportunities, my path has been ever changing for the better so I can grow, learn and develop YET I am constantly sabotaging myself, doubting myself, not believing I'm worthy of all this wonderfulness.

For a while now.......I have a tug of war happening in my heart. Although I have no desire to live in the UK and I love Australia, I ache daily to be close to my mum, step dad, sister, niece and nan, I don't express this alot as I don't want to upset the kids and we made the choice to move but it hurts so bad some days.

For a while now....... I have been abusing my body, mind and therefore my spirit. Criticising every cell, playing games with my health.
Solution - TIME TO......... JUST BE

Paul's Path has been changing a little recently to become one of being more spiritually aware, which is really quite a turn around if you had known him before.
So I have been reading a few articles, listening to some downloads that Paul has and Paul and I watched a film last night called - ''AMBITION TO MEANING - Finding your life's purpose'' and it was really good.

One line stood out to me and has really landed today as I keep re-reading it...........
''just be done,
everything you need will be there for you,
just stop interfering with your own life''

I have turned myself, my situation (not just talking physical here people), my path around so many times, its time to practice everything I have learnt during those times and ..........just be.

My pledge to myself - wake up tomorrow living the positive, having (magically whilst I sleep!) released all my anger, agitation and negativity.
Here's to the fact that tomorrow is a new day, I am extremely lucky to be healthy and have all that I do. Thanks for listening.

Shar x

Friday, January 16, 2009

Friday already!!!? & Being a Daymaker

I cannot believe its Friday already, time flies when your having fun right?
I have been teaching, working, being mum, wife, all the normal stuff which is fun I suppose but I just can't explain where the time has gone this week or this year already!, its the 16th Jan!!

I have been a little slack on updating my activity log so will get onto that later i just wanted to pop in and ask this question.....

We all get wrapped up in our day to day lives, plodding along doing what we have to do, but maybe without much thought or effort we can help make someones day?

An act of kindness, a smile, a comment, a note left for someone, a THANK YOU, whatever it is you could make someones day.........become a Daymaker.

'All of a sudden everything you do, whether it's letting someone merge into traffic or simply offering the waitress a friendly smile of appreciation for serving you, creates what I call "perfect moments." After all, days are made of moments and it's how we choose to be in those moments that shape our day and, in fact, our lives.'

I have been trying this and I also explained to my boy (12 years) about the theory and helped him get started on it by each day being a Daymaker to his little sister Maddison.
On Tuesday this was apparent how much it can touch someone, Maddi was off to gymnastics, Bryce ran out to the car as they were leaving and told Maddi to have a great time and try hard at Gymnastics because he knew she was very good at it, she was over the moon, 1) that he had made the effort to go to see her in the car and 2) the fact that he had said she was good at gymnastics, she kept telling Paul what Bryce had said to her all the way down the road.

30 Seconds effort from Bryce = one happy, confident, loved by brother, little girl.

WHY NOT MAKE A DAY PEOPLE? start with a smile or a Thank You that really LANDS.

Shar x

Saturday, January 10, 2009


Had a bit of a blog change to coincide with our new website.

If you didn't already know Paul and I are both personal trainers, Paul for 8 years since 2000 and me 16 years since 1992.
For the last 3 and a half years we have been registered and have operated as Pure Energy Fitness, but recently we have been working on creating our 'brand', vision and website

Paul runs mobile personal training in Perth which is growing by the day, we have an online personal training service which incorporates a fantastic system called PT Enhance, this assists us to operate a thorough assessment process, keeping our service tailored to each individual.

Of course we both also use our C.H.E.K qualifications.
Paul in the assessing of physiological load, determining the amount of physical & emotional stress placed upon the body, then implementing a results-producing program to enhance function & overall well-being.
I am currently developing my side of things, (I'm a little behind Paul due to my Group Fitness and Les Mills work!) with my Holistic Lifestyle Coaching and Metabolic Typing qualification that I completed in November, having tried & tested a few areas myself I feel ready to help others.

A few years ago I registered my business name 'Mummy and Me' and will finally get started with this soon. Outdoor group sessions for mums and bubs.

It is a very exciting time for us as we both share the exact same vision for our business, our future and life. I am soooooooo lucky to have found my sole mate, spiritual partner, true love, call it what you like, but I'm lucky :)

So lots of work ahead as we are still developing the website and content but go check it out at or click the banner at the top.

Have a great weekend
Shar x

Tuesday, January 6, 2009

Bits and Bobs

Inspired by Stephs blog I took a picture of my breakkie today,
Protein Pancake with Light Natural Yoghurt and Raspberries - YUMMO!!

Values - Meal Total
219 Cals
0.9g Fat
24.6g Pro
25.4g Carb
180ml / 3/4 cup egg whites
20g Organic buckwheat flour (this is gluten free)
60g Light Natural Yoghurt
60g Raspberries
My calender log is turning Pink by the day, I'm so glad I rested on New Years Day as you will note as the month progresses that there is rarely a day off due to teaching everyday. This is not good and I am addressing working in rest days, how successful I am will be another matter.
I am loving running (has to be called jogging some days!!) and I think that this is going to be my focus for the first 1/4 of the year, ending in a half marathon perhaps?
I am aware i need to get in more resistance training and again am bringing focus back to that starting this week.
Had the most amazing thing happen today, taught Bodyvive this morning and a lady came in late, perhaps 2 mins, could tell she hadn't done the class before and she looked nervous, did my best to help her feel settled and comfortable, whilst remembering choreography and instruction :)
All good, big smile on her face all the way through, taking in every bit of info, benefits of moves, music, fun I could give her, very open.
At the end she came and introduced herself, shook my hand and Thanked me, to which I said your welcome, I'm glad you enjoyed it and thanked her for spending an hour of her time in my class.
She then said 'I have my letter of cancellation for my membership in my bag but I enjoyed your class so much I won't be handing it in', when do you teach again?'
Now, that is why I do my job.
It turns out after a chat she has been having health probs and was looking for a way back into exercise and also as a way to get time for herself away from family and work.
I didn't tell this story to big myself up, just so you know whether you are in the fitness industry or not we all have the power to change peoples hour, day, week ............... just by a simple action, maybe a smile, maybe an interest in what they are doing, maybe (taken from Magda's blog) by being 100% present and in that particular moment.
Have a fantastic Wednesday bloggers,
Shar x

Thursday, January 1, 2009

2008 and 2009

Been meaning to check back in with my 2008 Goals that I posted in my old blog ( back in Jan 08, so here they are -

Shar's 2008 Goals
To become a strong and positive woman by working on my thought processes and behaviours.

I did do quite a lot of stuff relating to my mind, thought processes, beliefs and behaviours. I had a run of consultations with a NLP practitioner, got a lot from that, found hypnosis a strange experience but good and started to do daily mind work towards the later months of 2008.
I still need to work on the 'being positive' thing and with the help of my ever positive husband :) it is a goal of mine to live in the positive ALL of the time.

Take on board the opinions and advice of those I value and love only.
I still take far to much personally and involve my thoughts in crap that isn't important and comes from people that really are not pivotal in life but I'm more aware now and deal with it as it happens instead of letting it bottle up and move into other areas of my life.

Spend quality time with my husband and children.
This has been better, I have gotten to grips with my GFM position, I try and work smarter and be more productive with my time so I don't bring work home therefore allowing more time with my family. Now the summer has hit we spend A LOT of time down the beach together, so that's great.

Continue to achieve at work.
GFM Position - still achieving, looking after my instructors, providing my members with a rounded timetable with great instructors teaching for me.
Group Fitness Instructor - I absolutely 110% can say that I love each and every class I teach, the only time I have EVER thought 'I don't want to teach this class' is when I have been that sick I could hardly stand up but I still had to go teach as no-one could cover me. I give 200% to my members and I love it. I know I'm achieving in this position as I auditioned and was taken on by Les Mills as a Presenter and Intern Trainer.
I have presented Bodyvive at two Perth Quarterly Workshops and Shadowed for Bodybalance at the last Quarter as well.
I have taken parts of a Bodyvive training module and am looking forward to my journey with Les Mills

Train and eat consistently to help me find a place physically I like to be at.
OK so when this was written in Jan 2008 I was unsure as to whether I would compete in 2008, but I did and comp prep sort of took over the 4 1/2 months from March to July, then trying to get into October comp etc so really not ideal for the above statement.

Compete in Figure again, having made improvements on last time I stepped on Stage.
So yes I did compete, the All Females in July. I think I stepped on stage having made improvements, a little more muscle and not as lean.

Consistently blog, using the fantastic support network that I have found you all to be.
Well when I look at my archive it isn't that bad but I did have patches where it wasn't consistent mainly due to work load at certain times etc. But I do plan on using the blog as more of a log so here's to a more consistent year.

Not bad, made some sort of progress in all the goals but could have hit a few little harder I suppose.
2009 is going to be a great year - BRING IT!

So to 2009.......
I am making some changes to my behaviours/habits/way of living for 2009.

This year I will not be setting a list of gaols or resolutions right here right now, rather a starting goal/target and then I will decide on my 'goals' or things i want to achieve as the year travels along.
I will be stepping out side of my comfort zone, I will not be doing the same thing over and over and expecting a different result as that's the definition of insanity.

I am a planner, I love planning ahead, I hate spur of the moment things, I hate surprises, I like to be in control, I hate it when my work throws something at me and I have to change my plans/workout/ schedule, you get the idea right?
Yes, almost or some would say - Obsessive :)

So my intention is to change this as this is definitely not healthy for me, my mind or my productivity.

No planning months ahead - when looking back and assessing why I felt like I had 'failed' or not done my best it was because I would plan a 16 week block out for exercises and nutrition, in would go all my classes - on the carefully laid out spreadsheet, may I add, then I'd write up my food plan. Great all good to go.
Until that is, 'life' had other ideas! Maddi might get sick and I'd miss a workout, or a meeting would come up or I would have to cover a class etc.Not stuck to the plan, FAILED, off track and mind games will start.

So although I feel it is important to have path to follow and a purpose, I will not be planning far ahead. I will have a weekly outline for exercise, my food will all be cooked up, frozen where applicable, veggies all washed, cut and prepared but I will sit the night before and plan my next day, asking ...........
What classes am I teaching and what time?
How do I feel, energy wise etc?
What can I fit in without impacting on sleep and good nutrition and my family?
Does this days planned activities move me towards my goal/purpose?

I will log my activity in the Activity Log calender at the top of my posts each day, so feel free to have a look, just click on the pink squares. I'm also tracking my weigh daily as my aim at the moment is to drop some kilos so I can function better in my classes and look the role model, I have a 2nd calender on the right side for this.

I so hope I can learn to focus in smaller chunks as it damn sure doesn't work for me in big blocks!What use is it to focus on finishing painting the big picture when the brush isn't even in the paint yet?

Yes there are times when I think the bigger picture has to be looked at - for example - comp prep, running a marathon, training for a specific event. Working to a specific plan is a must to ensure performance is maximal or peaking at the right time etc.
But for me right now I am aiming to look, feel and be the best I can each day by doing that each day I will look, feel and be better than the day before.

I feel very uncomfortable right now but at the same time very empowered that I WILL NOT do the same things, feel the same feelings, see the same results over and over.

I am definitely shifting to living a more rounded and full life, a more holistic approach.
Although I have no resolutions/specific goals set right now I have sat and thought about how I want my days to be........................this is what I came up with................

Finding my way to live holistically...........

To love & be loved
Breath deeply
Sleep peacefully
To give - in whatever way
To value others & not judge
To keep learning & developing myself & others
To exercise to create a functional physical being
Practice consistent balanced nutrition that fuels my body to perform daily
Continue to love my ‘Work’
Rest & recover
Laugh, really laugh ……..

Holistic living for me.
Here's to 2009
Shar x