How to be confident.

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Do you ever say to yourself, “I wish I knew what I know now when I was younger”. How much more confident would you be if you did?. Would you be better off, Emotionally or financially, of course we would. But that’s life and it’s called growing up.
“Confidence” is an amazing thing at any age, everyone has different levels and everyone has gaining it in many different ways. I have put together some ways in boasting your confidence that little bit more.

STOP COMPARING
Easier said than done this one, try to realise that you are you, and not anyone else. You cannot be that other person so why not be the best version of you. If you can master this one you are halfway there.

THINK POSITIVELY
Anything you visualise or expect to happen has a good chance of happening. Positive OR negative it will start to happen. Be very aware of the words, phrases, attitude even the people who you are surrounded by. “Change them” I have changed the people around me and I speak from experience, I’m a different person. “Positively positive”

ACCEPT MISTAKE
An easy one this one, Shit happens, learn, move on !!
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DONT LET ANYONE DEFINE YOU
You have to let people realise you are who you are, if they don’t like you that way. That’s their problem, and they are not worth having around. You’ll have experienced gossips, even people who you thought were friends that listen to the rumours, they are the ones to get away from. Be you, your true friends you know who you are.

SET PERSONAL GOALS
This is an important one, it can also be one of the most effective when done instantly. Set small goals leading to your big dreams (goals). You will feel amazing once you start to hit them, and don’t stop achieve, it’s all about progress.

TREAT YOURSELF
Pamper yourself, treat yourself to new clothes or a new hair style. Doing this feels as if it’s a fresh start, boosting your confidence. Plus you’ll look more amazing.

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DO WHAT YOU LOVE…
.. and do it constantly. This is another important one, if it’s talking on the phone to friends, do it. If it’s workout with me, do it. What ever makes you smile do it more often. If you can’t find anything just SMILE, a lot.

SPEND TIME WITH YOURSELF.
Forgot the house work or the jobs list you or your partner made. Think
about you for a little while and what’s important to you. Work on yourself and no one else. Your the important one.

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A positive start

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Most mornings, if I remember I set my alarm to I wake myself up to Bob Marley’s Three little birds. Then I take myself through some more positive habits that makes my day go well. The tasks can be so easy or simple as one positive thought…. I have listed below some other happy healthy habits for you to try.

1. Drink A Glass Of Water As Soon As You Wake Up
This rehydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar.

2. Do Not Check Your Email Or Phone For At Least An Hour
Do you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you’ll find that your mind is more clear, focused and happy.

3. Think Of One Thing For Which You Are Grateful for.
This sets the stage for positivity throughout the day. If you come up with three or five things, even better.

4. Step Outside And Take A Deep Breath
Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing.

5. Move Your Body
You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching.

6. Take Time To Eat A Healthy Breakfast
Rather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out.

Hope these help, if you have read this far Thank you if you would like to feedback or talk with me leave comments below in this post

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Why?

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I keep thinking back to all the clients I have met and spoke to in the last two months and what the first meet I have with them is like, what are their issues or what is their “Why”.

This is Why I love what I do, each person has their own why of wanting to join me. The latest Why was a great guy who works typical 9-5 but does more hours than what he’s paid for (very stressful job), he does a little exercise but very confused about what to do, how often, intensity etc. Having a very busy life can really upset your health, weight and amount of time you have to do any fitness.
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Have a think of why you exercise, why you even want start to exercise? Please comment in the blog and tell me your why….

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I suppose this is where I’m different with my personal training, I’m working towards my internationally accredited (life) coaching qualification. I’m bringing in more emotion, more what is the why. I find it so interesting Why people do what they do. I’m really passionate about wanting to help people get out of a rut, change their lives completely, so they can say “Matt helped me to realise I’m better than I was” !!
This blog post is a very interactive post so please if you can leave comment on the post, in answer to the question…..
“Why do you exercise or what is your why”????

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Are you drinking enough?

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Mistake #1: Drinking Water During Your Workout, But Not Before
Even if you sip on something regularly while you’re at the gym, you may be prone to headaches if you haven’t hydrated ahead of time, too. You should aim to drink at least eight ounces of water about half an hour before you exercise.
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Mistake #2: Insisting on Eight Glasses a Day
Forget that… The Institute of Medicine actually recommends 11.4 cups per day, although hydration needs vary from person to person. The exact amount of Water you need is dependent on your size and weight. And since you can also get water from foods like fruits and veggies (an apple, for instance, can provide an entire cup of water), you may not need to guzzle as much if you’re eating water-rich meals and snacks. In general, though, if you take your your weight and divide it by two, that should give you roughly the number of ounces of water you need in a day.

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Mistake #3: Avoiding Drinks Like Coffee and Tea
It’s a commonly held belief that coffee and tea are dehydrating because of their caffeine content—but that’s a myth, “While the caffeine in coffee and tea can be a diuretic—which causes fluid loss—the fluid in them typically makes up for it.” So your daily Starbucks habit is still better than sipping on nothing. BUT do limit the amount during and towards the end of the day.

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Mistake #4: Hydrating Too Infrequently
If you feel thirsty, then yes, you should probably drink water. Same goes for when you’re exercising or it’s hot outside.these aren’t the only times when you need to rehydrate, “You also need to hydrate while you’re sitting at your desk at work, not just at the gym,” be creative by putting post it notes on your computer, in your car or places at home to remind you.

Ref’s: ‘Institute of medicine’

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No one else read but you !

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Who is your inspiration? who do you look at and think I want to be like them? (I’ll talk about the second question later)
From a very early age we have all looked up to someone and wanted to be like them. We do it now without even knowing. Subconsciously or consciously you will be drawn towards people that have similar values and beliefs as you, this is who and what determines who your inspiration is.

Think about it and look at who these people are in your life or whether it’s someone famous past or present. There’ll be people who will be reflecting what you believe and how you want to live your life.

From a very early age mine was and still is this man…
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I’m mention that I’d talk about this question – “Who do you want to be like” ?
This is an important question or a comment I would advise to you to STOP saying !!

This is taking inspiration to the next level. This comment to so many people is self limiting, what holds you back. Whether you know it yet, you can be a better person than you are now.
NEVER compare yourself to anyone, never say that comment… “I wish I was as good as her/him”….. It’s great to follow and study what the Branson’s of the world are doing.
Look at it this way. If you want to be the same as him or her (your inspiration) whether it’s to have the money they have, ithe body they have you want, this is where you will go wrong.
No matter how hard you try you will never be like them, ouch you say, me saying that is what you should never say to anyone. It’s about you being a better you, yes use the secrets and the techniques of how it got the person to that success.

The motivation that you have to be like them really will demolish fast, because your because you are always looking for something that will not come.
The secret is You being better than you were yesterday and being what you dream of, not trying to fit into someone else’s dream.

So in my case I’m not wanting to dress up in women’s clothes (but been know to) BUT I know I really will achieve what I want and I know how I’m going to get there.

Get a move on !!

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Every day I use quotes from many different people past and present, i think it’s about not just using the quotes but really understanding them and relating to them.

Have a good read of these ones below and if you can related to even one pass them on to someone that would enjoy them.

My quotes…
“People aren’t against you; they are for themselves.”

“Climb mountains not so the world can see you, but so you can see the world.”
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“You learn more from failure than from success don’t let it stop you. Failure builds character.”

“The most dangerous risk of all – The risk of spending your life not doing what you want on the bet you can buy yourself the freedom to do it later.”
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“Go where you’re celebrated not where you’re tolerated.”

“The person that you will spend the most time with is yourself, so better try make yourself as interesting as possible.”

“If you accept your limitations you go beyond them.”

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This made me proud

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It took me a lot to contact Matt and start the ball rolling with personal training. I was stuck in a rut with myself, my confidence had hit rock bottom and I had put on quite a bit of weight.

On meeting Matt for the first time I was really nervous, but I instantly felt at ease. He projects positive and calming energy onto people around him which was exactly what I needed. He was very organised and showed direction to me. I felt he understood where I was coming from with my emotional feelings towards food and exercise.

He wasn’t pushy with ‘diet plans’, he didn’t say to stop eating anything; just to start cutting down on the crap. As a self confessed chocoholic, I thought it would be impossible to cut the chocolate, but with all the great advice from Matt I’ve managed to suppress cravings by replacing it with what my body is actually asking for, which I’ve learned to do over the weeks training with Matt.

His inspiring Facebook posts and regular contact keeps me going between training sessions. Just knowing that I have someone else on the journey with me is an amazing feeling. When I feel that I can’t talk to people around me, I know I can always turn to Matt and he’ll listen, and give me the best advice for me and the journey.

I have lost 10lbs since I started personal training. I feel that my body is becoming toned and I am doing things my body couldn’t do 7 weeks ago. But the best part of my journey so far is my husbands comment recently, “you’re so much happier since you started training.” It’s true, my confidence is through the roof, my attitude is more positive, mood swings have gone and my lifestyle overall has totally changed. Love it!

Thank you for everything so far Matt!

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Do whatever you want

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All your life you have been different or have you ? Well, there are 7 billion people in the world and only you look like you do, only you have that finger print you do… That’s different !!
What if we looked at it in a different way, how many people do you know went to school, went to college or university got a typical job that pays the bills and gets us the 25 year mortgage for the 3 or 4 bedroom house and have 2 or 3 kids. I think you get the picture and is it sounding familiar.
Who actually says we have to live our life this way, is it our parents, is it the media or government wanting us to live this way so we reinvest all our taxes back into the country.
What if we did things differently, what if we thought different and went against what everyone wants us to believe.
What if we educated our kids ourselves and taught them life skills that we don’t start learning until we break away from typical education. What if we pursued jobs, careers or passions that we were born to do rather than been crushed by the decisions of career advisor’s, parents or friends close to us saying, you won’t be able to do that.
I remember so clearly sat at school, I remember the room and the way it smelt, sitting with the careers advisor she asked what I really wanted to do when I leave school….. I remember having a clear vision of what I really wanted to do.
The reason I had that crystal clear vision of what I wanted to do, I would sit at my parents dining table constantly drawing pictures of what the future would look like for me

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So I sat next to the careers advisor and told her what I wanted. She said I should start from somewhere else because “Matt your grades that you are predicted WILL NOT get you to where you want to be” so why dont you think of doing something different. Your good at sports so what about a sports coach” with me being shy and not one for speaking out I went with that.
These are the situations or life events that shape us, because now I think I really want to prove to myself I can do what I want and I will get to where I want to be.
It’s never to late to achieve what you want, having a dream is important, taking action to make the vision (dream) happen is even more important. Only recently I was negatively called a dreamer….guess what I’m so glad they said that because it fires me up so much, thank you.
The only person that is stopping you right now is you. Yes, your thinking will have been influenced by many people telling you, you can’t. But it’s your mind that will move you, it’s your mind that will drag you towards what you really want to start…. I’m not expecting you to jump up out your chair and get to work, all I’m wanting you to do is have that single thought of “I can do this”… Because you really can do whatever you want.

By the way, if you were wondering what my dream was and still is, I  wanted to own a private spa/health club.

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Five cleansing foods

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Garlic – it has been used as a medicine for thousands of years. It helps improve the function of your live which is important for detoxification. the bulb can also stimulate your circulation which improves your body’s ability to cleanse itself. It also contains a good amount of essential vitamin C, which helps to counteract the effect of free radicals, which can make you more vulnerable to disease.

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Water – it makes up two third of your body, I was looking for the best description, this is one I found more useful “The clear liquid provides the means for nutrients to travel to your organs and also for toxins to be removed, so its critical for cleansing” – Dr Marilyn Granville. In addition, it helps boost your metabolism so its great if you`re watching your weight too. Water is lost through urination, respiration and sweating. You should aim for at least one and a half litres per day. (6-8 glasses).

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Blueberries – They are packed with riboflavin, niacin and folate.  Everyday your body has to deal with the environments toxins.The more antioxidants we can eat, the better. Blueberries are a great source of the polyphenol variety which come from the blue colour of the berries. The fruit is also high in fibre which helps aid detoxification, and one serving provides 25 percent of your recommended intake of vitamin C.

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Salmon – is rich in omega three fatty acids. The fatty acids in salmon support your immune system, which helps your body to clean toxins from your system, And, it also contains powerful antioxidants that help rid your body of free radicals.

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Lemon – is a natural cleanser The citrus fruit aids your liver function which is your waste disposal unit your body and an important organ for detoxification. Not only does it improve liver function lemons also give you healthier looking skin. plus, it helps improve digestion, so food does not sit in your stomach, where it can ferment and cause flatulence and bloating, helping to remove toxins out of your body more efficiently.

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Set goals & win

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Setting goals is easy, but where a lot of people fall off is, knowing how to set them and not sticking to them. I have listed 8 tips you can give a go. Please let me know how you get on with them, and if they are useful.

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- Write down your intentions – Studios have shown that those who make mental goals are less likely to stick to them, than those who write them down. Write a simple contract to yourself stating what you intend to do and how you`ll do it. Keep it somewhere safe and re-read it any time you feel your goals slipping.

- Make small changes – Rather than setting yourself a huge goal that you`re likely to fail because its out of our league, go for small changes. so, instead of saying, Im going to lose a stone in weight and climb mount Everest, say Im going to hit the gym twice a week and eat more fruit and vegetables.

 

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- Make it a routine –  The more you integrate fitness and nutrition goals into your everyday schedule, the easier it will be to stick to them. You`ll create a positive habit that will become second nature. so slot in 30 minutes of exercise before work or prepare a fresh and tasty salad the previous night, then all you have to do is pop it in your bag and go!

- Put your mind to it – Your mind is very clever, we fight against a lot, would you agree. For example if you see a cream cake you start to imagine eating it, before you know it, you have. Turn this to your advantage, and place lots of photos of yourself looking slim around the house. also, stick post it notes with positive statements and quotes `I choose fitness` or `I am slim and healthy` on the fridge or anywhere you think you might fall.

- Buddy up – Get your friends and family involved. Tell those close to you what you intend to do and if you`ve  a like minded friend or family member get them involved by training with you, or improving their nutrition. You`ll be able to support and encourage each other, which also help with motivation.

- Make it fun – You`re more likely to stick to good nutrition and fitness if you are enjoying it. So, go for workouts that make you smile and if you bored, mix it up a bit and try new things. Eat mood boosting foods and experiment with flavours. Have an adventure with ingredients and try something you`ve never eaten before. Healthy nutrition doesn’t have to be boring.

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- Review your progress – When you start a new job there’s often a period of probation and then some kind of review of how you’re doing. This helps identify areas of weakness and also builds on your strengths. Take the same approach with your food and fitness goals and continually revise your plan every couple of months.

- Stay Positive – If you constantly focus on failure, guess what? Yes you  will fail. Switch your focus and be mindful of your thoughts. Whenever a negative thought creeps in, take a breath and repeat this mantra ! Iam successful in everything I do” “I achieve my goals” Be proud of what you have achieved so far. Everyday that you stick to your goals is a success. So give yourself a pat on the back and focus on how amazing you are.

Hope you enjoyed these Tips now get to it !!