Tag Archives: life coaching

6 Reasons why you’re not loosing weight or gaining muscle

With Outfit Namibia’s Outdoor Functional Training Gym heading into it’s 5th year, we’ve had our fair share of questions around the topic of health & fitness. From questions about diet and lifestyle to fitness trends and functional training methodologies.

The most common question, however, is “Why can’t I loose weight?” or “When will I build muscle tone?”. None of which have a simple answer. The truth is, there are so many variables that determine weightloss or muscle gain.

Here are our 6 reasons why you havn’t been able to loose weight or gain muscle. Caution! you’re about to read a healthy dose of realism:

1.) The Role of Intention

The true intent of why you’re training determines the results. Yes, you read that. Whilst you might or might not be aware of the role that intention plays in your life, the reality is, intention is driven by thoughts, which creates behaviours that then shape your present moment or in this case, training. If your intention is to look great in a bathing suit, your training & eating habits will be geared to give you that result. If your intention is to just use exercise to socialize and be around like minded people, your training style & results will reflect that.  Similarly, if you want to loose weight or gain muscle – your intention will define your behaviour & bring you your desired outcome.

2) Diet & Lifestyle

Most people will only train once or twice a week, with the very dedicated training thrice. On day 4-7, for most people, anything goes… “Three beers tonight, sure! I deserve it, I trained so hard this week!” or “I really shouldn’t binge watch DSTV Catch Up, but hey ..it’s the weekend!”.

Being healthy & fit is not about deprivation. But most people dont keep up their good habits, especially over the weekend/during the holidays. The problem is, alcohol abuse, being inactive, sleep deprivation and poor eating habits all contribute to weightloss, weight gain or loosing muscle tone.

In fact, almost all training programs will be coupled with a diet plan for this reason. If your training assured results regardless of your lifestyle, then everyone would be fit & strong! However, nothing exists in a vacuum, so don’t fool yourself – that second glass of wine or your 2am stint on Friday night will reveal itself in your training & your progress.

3) Emotional Wellbeing

The state of your mind and your emotions are interchangeable. Your thoughts determine your emotions and yet few will deem their emotional state as an important factor in their training success. If you feel like you’re a failure or you’re going through a tough time in your career or relationships, it’s likely that this will affect your body either through stress, food intake or sheer energy. Taking care of your emotions and feeding your soul are pivotal in ensuring you reach your fitness goals. Whilst exercise is an energy boost and results in the release of endorphins (the happy chemical – your own personal narcotic), this is only a temporary fix, as long lasting emotional wellbeing starts with thinking positive thoughts.

4) Perseverance

Just keep at it!…In a society that values quick fixes, a DIY mentality and instant gratification, how is it possible to loose weight or build muscle quickly and without much hassle? The short answer: It isn’t. The true measure of success lies in perseverance. How many times have you given up on training or eating junk food? Countless. How often do you try again? To persevere and stick to your health & fitness goals is considered work, but it’s an investment worth making.

6) Style of Training

Fitness programs and gym’s that promise to deliver results in just 20-30 minutes are everywhere. People are pressed for time and any app or gym that promises instant results are in high demand. But is it a fad or a lifestyle that you’re after?

Functional Training at Outfit Namibia is focused on delivering results through core and strength building exercises that enhance your body’s performance in every day life.

Loosing weight and gaining muscle are a byproducts of functional training, with the main focus on movement, core strength, building a strong & lean body, correcting posture & muscle imbalances, boosting endurance and increasing your metabolism.

Functional Training is a training method that appeals to people of all age groups and fitness levels. However, true results with the functional training method is dependant on training for a longer period 45min – 1 hr, a few times a week and doesn’t offer a quick fix. (specifically for Outfit’s Training: a minimum of 2x rounds, training 3x times a week)

So, with a healthy dose of realism and hopefully a better understanding of what truely brings you results, we’d love to hear what you believe are the reasons you may not be getting the results you need? Or is there a training method that’s worked for you that you’d like to share? Reply in the comment section below.

Until next time,

Dunja

Integrative Health Coach

Advertisements

How to Achieve Dreams with SLAM Goals

Achieving a dream is one of the most fulfilling and rewarding feelings in the world. Not only does it affirm that all things are possible, but that with an intention and determination, you and I have the power to create our own, perfect reality!

Everyone has dreams, but those individuals that set goals to achieve their dreams are, realistically, one step closer to success than those people who merely hope and have faith. You can pray all you want, but when the opportunity presents itself and you don’t take it, nothing will change for you.

Goals are like building blocks that pave the way to your inevitable success. Why? Because they set goals that create a grand SLAM in our lives! A “grand slam” by definition is a sweeping success or total victory…isn’t that how you’d like to describe your life now? Yes it is. So here’s how it’s done…

A SLAM goal is simply defined as:

Specific | Lovable | Aspirational | Measurable

Specific Goal

Getting clear of what it is that you desire, is the first step in realizing your dream. Most people know what they don’t want, but very little focus on what they do want. If you continuously focus on things and situations that you do not want, you’ll attract more of it and further steering you away from your goal. It’s important that you clear your head and intentionally picture only that which you do want first and then be specific about the detail. Being vague will bring you vague results.

Lovable Goal

Set goals for something you absolutely LOVE. The positive emotions associated with your goal, is as important, as identifying your goal. When we focus on something with a lot of passion, we help create it faster! Anyone who has watched “The Secret” will understand what I’m talking about. The key is to get excited and follow your gut.

Aspirational Goal

Playing it safe won’t get you far in life! And so it is with goals. If you only ever set goals for things that seem achievable given the resources and knowledge you have to your disposal, you will never ever reach for your highest potential. It is not your job to focus on the HOW, you’re only job is to focus on the WHAT & WHY. How your goal will become a reality, will become clear once you reach for the stars…so ASPIRE for more than you can imagine possible!

Measurable Goal

Establish specific ways of how you will MEASURE your progress in attaining your goal.

A) Set a time frame for each goal i.e. a due date to keep you on track of your goals.

B) Next, list the results that need to happen in order for you to feel like you’re accomplishing your goals. List exactly what it is you will see, hear and feel when you reach your goal. Identifying and picturing your desired outcome will further clarify your goals.

Here’s an example to get you started:

 SLAM GOAL DEADLINE SEE HEAR FEEL
 Write a Novel  Within a Year  Completed Draft  Sound of Book Closing & Applause Excited to be a writer
 Travel to Hawaii  August 2016  Flight Ticket  Sound of Waves  Sand between my toes
 Study Fashion  Jan 2017  Fashion Show  Vogue by Madonna Happy & Proud

landscape-1452808359-mcx-writing-index

Like what you read? then share it friends and family and share your thoughts in the comments below.

I’m excited to hear about your SLAM goals and how you’ve achieved them!

Yours naturally,

Dunja

Affirmations for money, love, success & health

Ever heard of “Thoughts become Things”? Our thoughts are incredible at shaping our lives, but how do you attract your desires faster? The answer lies in a little practice called AFFIRMATIONS.

Affirmations help purify our thoughts and restructure the dynamic of our brains so that we truly begin to think nothing is impossible.” (Huffington Post,2013) A simple statement repeated on a daily basis can become a mantra to live by and a way of life that will shape your reality.

If an affirmation can inspire, energize and motivate you to reach your dreams, then it is an action worth incorporating into your lifestyle. You can either create your own affirmation or choose one from the list of money, success, health & love affirmations below to get you started.

There are no limits to how many affirmations you can use, but choose the ones that most resonate with you. The more you use them, the faster you’ll rewire your brain to think new thoughts and become what you believe most.

Word of caution…all affirmations should be positive and focus on that which you want to attract in your life.Create visuals in your mind of the affirmations, whilst saying them out loud or quietly in your mind throughout the day. It’s similar to creating a vision board of your desires, only you’re using words to describe them, instead of keeping them as ideas inside your mind.

So let’s get down to it and start affirming 😉

Money

  • Money comes to me easily & effortlessly.
  • Wealth constantly flows into my life.
  • I am a magnet for abundance. Prosperity is drawn to me.
  • I am able to handle large sums of money.

Love

  • Love is my divine birthright, and I claim it now.
  • I am very grateful for all the love in my life.
  • I effortlessly radiate positive and loving energy.
  • I welcome love and all the good it brings into my life.

Success

  • I possess the qualities needed to be extremely successful.
  • I am superior to negative thoughts and low actions.
  • My ability to conquer my challenges is limitless; my potential to succeed is infinite.
  • I wake up today with strength in my heart and clarity in my mind.

Health

  • I am health, strength and vitality.
  • I have a beautiful, healthy, happy body.
  • I eat food that nourishes and energizes me.
  • My body is healthy; my mind is brilliant; my soul is tranquil.

 

Like what you read – then share it with family and friends or leave a comment below!

Yours in health & wellbeing,

Dunja

 

maxresdefault

Fitness Motivation: Be stronger than your excuses

Fitness Excuses

Self motivation is described as the “ability to do what needs to be done, without influence from other people or situations. People with self motivation can find a reason and strength to complete a task, even when challenging, without giving up or needing another to encourage them.” (businessdirectory.com)

Being self-motivated is therefore essential to your success in life. Your willingness, determination and above all, consistency, pave the way for your success or failure in achieving your goals and dreams.

Without self motivation,  your time, effort and money will be wasted. It’s like you owning a car, but not going anywhere or owning a blender but never using it to make a smoothie.

We all have setbacks and situations we find challenging, but shouldn’t we be stronger than our excuses?

What does being self-motivated look like?

Let’s break it down for you:

A)  It’s managing your time well, so that you can get everything done with ease

B)  Its taking time out to work on yourself, even if you’ve never prioritized yourself before

C)  Its being stronger than your excuses and going through with it, no matter how you feel or what’s happened to you

D)  It’s ignoring the negativity from people who are too weak, jealous or afraid to support your goals

E)  Its being consistent over time and not letting set backs keep you from attaining your vision

D)  Its getting up every time and not allowing your fear of failure take over

Ultimately, self-motivation is putting your self that loves you unconditionally, in the driving seat!

So get your training shoes on, dress for the occasion, put on a smile and motivate yourself to greatness…we’ll be waiting for you on the other side.

Like what you read? then share it with friends and family and leave a comment below about how you use self motivation to overcome any obstacles.

Til next time…

Yours in Health & Fitness,

The Team at Outfit Namibia