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Olympic heroes can be made from zeros...

Mind, Body & Soul Fitness - Tuesday, February 13, 2018

Olympic heroes can be made from zeros...

For as long as I can remember, I have always been a bit of an Olympics tragic.  Being born & bred in Australia the Summer Olympics was the ultimate viewing spectacle, made even better by the fact that the Aussie athletes would often punch above their weight.  

I am still drawn to the fighting spirit within each athlete to pursue their Olympic Games dream.  When an athlete's pivotal moment finally arrives, there is no doubting that sporting talent has propelled them to get to this point. However, what is often overlooked in their Olympics journey is the things that required ZERO talent. 

I was inspired to write this piece after watching the coverage of the PyeongChang Winter Olympics last night. Australia's Matt Graham spectacularly skied his way to a silver medal in the Men's moguls event. At age 12, Matt had to decide if he would pursue the Summer Olympics as a highly talented junior in sailing, or the Winter Olympics in Skiing. Great talent in both sports meant he was spoiled for choice, but not necessarily instant success.

Image result for matt graham winter olympics
It is truly inspiring to witness the outstanding athletic performance & technical skill of each Winter Olympics athlete.  Despite my inability to ever match this level of high performance, it is still possible to embrace the things that require zero talent to better yourself.  I have developed a list of basic strategies that you can use to create positive change in your life:

7 powerful strategies that require ZERO talent... 


If you are honest with yourself, you will know if you are naturally punctual or traditionally late.  If you are planning to attend an early morning exercise session, prepare by having your training gear ready the night before.  Avoid hitting the snooze button on your alarm, as this is a bad habit to create for yourself.


I have seen many naturally talented athletes in my time that have a poor work ethic. Because of their natural talent, individuals can often develop a default mindset that they do not have to work hard to succeed.  Work ethic requires no talent, however it is an extremely powerful strategy to embrace.  


To achieve success in creating a fitter, healthier you it will require solid, consistent effort.  Prepare to step outside of your comfort zone to create ever-lasting change.  


Does your body language speak of defeat and negativity?  Just the act of standing tall & ready to take on each challenge head-on can truly make a positive difference in how you approach life.


Your attitude towards creating a healthy lifestyle will determine your overall success.  Be've got this!


It is evident that 'love' & 'hate' are our strongest emotions.  If you are passionate about achieving success and love the journey, your drive will be strong.


For good reason, the world's best athletes continue to employ a coach/ mentor.  Be open-minded to new ideas and do not let a know-all ego prevent you from positive growth.

Is your unconscious mind running your life? PART 2

Mind, Body & Soul Fitness - Tuesday, April 04, 2017

 How to stop your unconscious mind from running your life... 

In my previous blog post I explored the fact that a high majority of our decisions, actions , emotions and behaviour are derived from the programming in our subconscious mind.  

So why does your life reflect your unconscious programming?  This is because the job of the subconscious is to create reality out of its program, i.e. to prove the program is true.  So if you have negative programming in your unconscious,  Dr. Bruce Lipton says 95% of the time you will recreate those negative experiences in your life.  For those of us who have ever taken time to check out our unconscious thoughts know, most of the programs our unconscious mind runs are based on negativity - for example fear of what other people are thinking of us, fear of not being liked or respected as we are, etc, etc. This is mostly due to the fact that our subconscious mind is home to pre-programmed beliefs, emotions, habits, values and protective reactions. do we get out of this endless cycle of old programs and start to be more in the conscious mind ?  Because of the power of the unconscious mind (one million times more powerful than the conscious mind), and the amount of time it is running us (95-99%), Lipton says it takes a lot more than positive  thinking to get out of it.  Because as soon as you forget to be conscious, the unconscious is back in charge again.  Sound familiar?  He suggests meditation or other reprogramming techniques such as practicing 'mindfulness' to create a state of 'higher consciousness.'  


Consciousness is the basis of all our reality.  In the real world everything you see, feel and perceive.  All of your behaviours and interactions with people, your environment and nature are governed by your consciousness.  This creates your reality.  Your reality is different to mine and anyone else as we all have have differing levels of consciousness. 

When you are living at lower levels of consciousness you are closer to relying solely on animal instinct. You can only experience life through your five physical senses.  You judge and you evaluate in accordance with what you see, smell, hear, taste and touch.  It also means you are a servant to your emotions and the emotions of other people.  You are easily influenced and this can have a massive negative impact on your life.


A higher state of consciousness is likely to occur when your internal reference points shift from your ego, mind & body to the 'observer' of these three aspects.  This is a state of awareness over your physical self and can be cultivated by some simple breathing exercises, meditation or periods of stillness.  You identify with an aspect of self which is beyond merely thinking and feeling, creating a higher level of consciousness in the present mind. 

A simple breathing technique that I use to increase consciousness is as follows:

Inhale (slowly breathe in through the nose) and exhale (slowly breathe out through the mouth whilst whispering the word 'EASY').  This will help to produce a state of relaxation and allow you to focus your mind on the present.  Thoughts about the past and future may still present, but just let them drift in and out without consequence.  This simple technique performed for a few minutes can be a great way to release stress and anxiety and produce an enhanced state of 'living in the moment.'  

My favourite place to decompress is at the beach or near the river; as the water brings a calmness of its own.  However, you can effectively practice this method of meditation at your work desk or at home before going to bed. As the saying goes 'EASY does it...'


Life Trainings- Personal Development Programmes

Cosgrove, Fiona , (Wellness Coaching Australia): 'Coach Yourself to Wellness.' 

Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

Is your unconscious mind running your life? PART 1

Mind, Body & Soul Fitness - Wednesday, March 29, 2017

 How to take back control and create everlasting change... 

'Iron Constitution',  'Mental Toughness',  Emotional Stamina', Intestinal Fortitude.' 

Each of these powerfully-coupled words can evoke an image of invincibility.  However, does the pure possession of such endowing personal qualities result in a human's state of self-mastery or success?  Will 'steely resolve' alone allow you to 'rise up' when faced with great challenge or adversity?

When relating this to the 50-Day Challenge, is it your unconscious or conscious mind that holds the key to healthy-living success?  Or more to the point, how much control do you have over your mind in creating positive lifestyle change?

To help explore the answers to these key questions, I will propose a bold statement:


A new perspective of why we are the way we are, has been introduced by some cutting edge molecular biologists.  Foremost among them is former professor of medicine at Stanford University, Dr. Bruce Lipton (not the guy who invented the tea bag, just in case you were wondering?).

He says that the new science of epigenetics  has uncovered that our genes are in fact controlled and manipulated by how our minds perceive and interpret our environment.  It was formerly believed by science that it is our genes themselves which dictate our traits - that our genes form who and how we are.  The new findings are great news because it means that we can change many things about the way we are, including our health, by changing how we interpret events and situations that happen to us.

 For example Dr. Lipton shows that if we interpret things in a positive way, we start living healthier and create better quality lives, regardless of the genetic makeup we started with. A new attitude, positive or negative, sends new messages to the cells in our body and can actually reprogram their health and behaviour. This process is commonly referred to as Neuroplasticity.

Dr. Lipton explains that there are two separate minds that create what he calls the body's controlling voice.  There is a conscious mind that can think freely and create new ideas 'out of the box'.  Then there is basically a super computer loaded with a database of programmed behaviours, most of which we acquired before we reached the age of six. 


The subconscious mind cannot move outside its fixed programs - it automatically reacts to situations with its previously stored behaviour responses.  It works without the knowledge or control of the conscious mind.  This is why we are generally unaware of our behaviour, in fact most of the time we are not even aware that we are acting unconsciously. In other words, even when we 'think' we are in conscious thought, it is our unconscious mind which is actually making our decisions for us.  

The reason I stated earlier that your unconscious mind is running your life is based on the fact that it is predicted that we are on auto-pilot mode 95% of the time!  Neuroscientists have shown that the conscious mind provides 5% or less of our cognitive (conscious) activity during the day- and 5% they say is for more aware people, many people operate at just 1% consciousness (I can relate to this!).  

Dr. Lipton also states that the unconscious mind operates at 40 million bits of information of data per second, whereas the conscious mind  processes at only 40 bits of information per second.  So we therefore have an unconscious mind that is around a million times MORE powerful than the conscious mind, which is quite mind-blowing in itself.  However, it is easy to see why it is the unconscious mind that shapes the choices we make and how we live our life. 

The scientists show that most of our decisions, actions, emotions and behaviour depend on the 95% of brain activity that is beyond our conscious awareness, which means that 95-99% of our life comes from the programming in our subconscious mind.   

In Part 2 of my blog I will discuss how to get out of the endless cycle of old programs and start to be more in the conscious mind.  This will allow you to take back control and create everlasting change... 


Life Trainings- Personal Development Programmes

Cosgrove, Fiona , (Wellness Coaching Australia): 'Coach Yourself to Wellness.' 

Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

Weekend Warriors

Mind, Body & Soul Fitness - Wednesday, March 15, 2017

What type of exercise 'Warrior' are you? 

I had heard the colloquial term 'weekend warrior' thrown around, but I never knew it had such varied meanings?

warrior: a person aggressively, courageously, actively engaged or energetically involved in an activity.

I was inspired to write this week's blog after going for a run around the Mount Henry and Canning Bridge loop on Sunday.  It was a typically warm Perth summer morning, and the water had an awe-inspiring 'glass-like' stillness to it.  Around the banks of the river it was a hive of activity, as a varied army of 'Weekend Warriors' were out in full force.  Some walked with dogs; some without.  Some cycled with lycra; (thankfully) some without. Some ran with Ipods; some without.  

It became evident that the  'weekend warrior' variety come in many shapes and sizes. It was truly inspiring to see so many people getting out and getting active.  This lead me to want to find out more about this special breed of 'weekend warrior.'

I started by conducting  a  new-fashioned investigative Google search on the definition 'Weekend Warrior.'

The Urban Dictionary defined the weekend warrior as: 'A person who regularly parties on weekends. When you drink or smoke up on the weekends you can be considered a weekend warrior.'  ( that wasn't the definition I was looking for?!)

An American College of Sports Medicine journal described the 'weekend warrior' as follows:  

'Some individuals may choose to compress their exercise into fewer days, such as during weekends only, giving rise to the term "weekend warriors."  Although weekend warriors exercise only once or twice a week, each activity session can be prolonged, generating sufficient energy expenditure to fall within the current exercise guidelines.'

I would like to bring rise to a new type of modern-day 'weekend warrior' which I have witnessed to conquer all! I will call him... (no not 'mini me!')  I will call him/her the 'Whole Week Warrior.'  In their very essence the 'whole week warrior' leads a consistent path of structured exercise on weekdays and weekends. I have witnessed the benefits for the 'whole week warrior' to be truly 'whole-ranging':  

*Healthy weight management

*Happier & healthier

*Improved energy levels

*Improved stamina & endurance

*Decreased risk of lifestyle diseases (eg. diabetes, cardiovascular disease).

For some of our Mind Body & Soul clients, I would already endorse them as 'whole week warriors.'  For others it is a matter of picking up a weekend activity of two.  For example, a couple of my clients have purchased bikes recently and committed to riding for 2 hours every weekend.  During weekdays they complete 2x Group Training & 1x Personal Training sessions. They have now become 'whole week warriors' and are fully reaping the rewards.  

From my experience, just one extra exercise session in your week can make a massive difference to your health & fitness.  If you are not exercising at all, then yes even one exercise session is better than none at all.  If you are doing 3 sessions during the week but nothing on the weekend, then the answer is to incorporate an active pursuit you enjoy on the weekend (eg. hiking, swimming, kayaking, cycling, running etc.)  

The weekend is the prime time to get out and get active!  We truly are in the 'lucky country' in Australia when it comes to outdoor exercise options.  Minimal pollution, spectacular beaches, world-class cycling and walking tracks, great local parks and reserves; and stunning scenery to match.

It's time to get your 'Whole Week Warrior' on!

Creating Effective Behaviour Change

Mind, Body & Soul Fitness - Monday, March 06, 2017

The 5 power strategies to live a healthy & happy life... 

Most of us know what's required to live a healthy and happy life...

For example, we are aware that we should eat less sugar, eat more fruit & vegetables, and exercise regularly.  The reality is it's not rocket science. But why, then, do so few people do the essential things well? 

The answer is because so few people have an effective system in place. History tells us that millions of health experts have failed to solve our collective health needs.  This is evident in the fact that so many individuals have been unable to create healthier lifestyle habits.  If the 'expert model' is not working then it is time to take charge and coach yourself to wellness. Try these simple, but powerful strategies to create positive change:

1. Set SMART- ER  goals

Some of us cringe at the word 'goals.' This is often due to the realisation that achieving a goal requires ongoing dedication, persistence, willpower and self responsibility.  The fact is you have to be truly ready to change to embrace a life changing goal. 
When you are ready to create positive change then set your goal to be SMART- ER. 
SMART stands for Specific; Measurable; Achievable; Relevant and Time Specific.  In addition, it's important to "challenge" yourself and also Evaluate and Revise your goals, if necessary.

2. Have "happy hour" every day

This "happy hour" refers to the non-alcoholic variety.  It's all about doing something fun, pleasurable, enjoyable, satisfying and/ or something that makes you feel alive everyday.  If you enjoy exercise, then this can form "happy hour."   And preferably, make it a routine to incorporate "happy hour" into your every day. In the words of Molly Meldrum, "do yourself a favour!" 
Remember it's OK to share your "happy hour" with a partner, friend or family member so that you both benefit from the experience.  Share the love of "happy hour!"

3. Focus on the good

Let's face it, life can be tough!  It is essential to remind yourself of the benefits of taking effective action and of engaging in activities that will enhance your health & wellness (especially if your goals may not be realised in the short term). Focus on the good and live the intentional life.
4. Reward yourself for being SMART 

For all those that have taken on the Mind Body & Soul 50-Day Challenge you should be proud for making the commitment.  Reward yourself for making positive changes, for striving to engage in healthy and productive activities, or simply just for trying.  Doing so will significantly increase your chances of continuing helpful habits and creating everlasting change.  A reward can be as simple as giving yourself positive encouragement,  treating yourself to an experience like a holiday, or buying a new pair of jeans that you now fit into.

5. Make it fun with others

Find a "buddy" with whom to exercise, challenge negative thoughts, engage in good deeds etc. Most activities are more enjoyable with a like-minded, supportive friend. The fact is if you find something more enjoyable with a "buddy" you are likely to keep it up!


Dr Timothy Sharp (Chief Happiness Officer, The Happiness Institute,

Riding the 'Cycle of Change'

Mind, Body & Soul Fitness - Wednesday, August 24, 2016

Understanding the 'Cycle of Change' will help to move you towards a fitter, healthier you.

Before I discuss with you the 'Cycle of Change' here are a few quotes to consider based around the concept of change.

"Life is change, growth is optional. Choose wisely." - Karen Kaiser Clark 

'The principles you live by create the world you live in; if you change the principles you live by you will change your world."  - Blaine Lee 

'Your life does not get better by chance, it gets better by change.' - Jim Rohn

Whatever you decide to take from the 3 quotes above, it is inevitable that you will experience change in all facets of your life even on a daily basis.

Our own human body is naturally fluid, (around 60% liquid to be exact) and changes are occurring within your body even as you read this blog. Changing heart rate, blood pressure, breathing rate, body temperature, sugar levels, acidity levels, energy levels etc.  Some of these bodily changes you can consciously control (eg. breathing rate), however some of your automated human systems (eg. those that control body temperature & sugar levels) are designed to resist change and find equilibrium (homeostasis). It is the human body that best adapts to change that wins out in the race for survival.  So this poses an interesting question, why then are humans often consciously resistant to positive change.

The 'Cycle of Change' provides part of the answer as to the human condition in relation to change.  Research has shown that when it comes to change we fall into one of six categories at any given point in time, for any given behaviour that we choose to engage in.

We can move forward or backwards through the 6 stages described in the diagram below:

1          Prochaska, J. Norcross, J. and Diclemente, C.  (1994;2002) Changing for Good

For example, to determine what stage of change you are at, just find the statement below that best describes your exercise habits:

  • Pre-contemplation
I won't or can't exercise...

  • Contemplation
I may exercise...

  • Preparation
I will exercise...

  • Action
I am exercising...

  • Maintenance
I am sustaining regular exercise...

  • Relapse
I was exercising...

You may also use the diagram below to help discover what stage of change you are currently at in relation to your exercise behaviour:


In my experience as a fitness trainer & wellness coach I am fully aware of the importance of moving my clients to a maintenance stage of exercise. This is the stage where they will develop a fitness routine and are likely to achieve ongoing health & fitness benefits.  However, exercise adherence may only be part of the solution towards achieving everlasting wellness.  

Healthy eating habits may only be at a 'contemplation' or 'preparation' phase which would not effectively support moving us in the direction of positive change.  We are therefore, all at a certain stage of change for each set of behaviors in which we engage.  Identifying the stage is an essential step to help us know what will move us forward.  

Relapse is often seen as a slip or failure.  I see it as a part of the process of change.  Relapse can happen many times while someone is trying to make a behaviour change.  It is seen as a temporary lapse back to the old behaviour, but the person may then go straight back into any of the other stages.  People can often go around the cycle many times before their behaviour change becomes permanent. 

Remember that change happens every day, every moment, everywhere.  To live fully we must learn to embrace positive change and honour it as growth.


Cosgrove, Fiona , (Wellness Coaching Australia): 'Coach Yourself to Wellness.'

Prochaska, J. Norcross, J. and Diclemente, C (1994;2002) 'Changing for Good.'
Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

The secret of my success in the 50-Day Challenge

Mind, Body & Soul Fitness - Tuesday, August 02, 2016

Interview: Christian Rossi

Christian was a star performer in our 50-Day Winter Challenge in July 2014. A strong commitment to achieve health & wellness during the winter months proved highly rewarding.  It earned Christian the 50-Day Challenge Gold Medal and a truly amazing health & fitness outcome.

Christian has been generous enough to share his success story by providing a recent interview with Brett Smith (Mind Body & Soul's Wellness Coach):

Q.1 What was the motivator for participating in the Mind Body & Soul 50-Day Challenge?

I had noticed that I was slowly putting on weight over a long period of time.  The 50-Day Challenge gave me the ability to identify, focus on & change specific aspects of my eating & lifestyle habits in order to reverse the weight gain I had experienced.

Q.2 What were the specific personal goals you set out to achieve?

My goal was to lose between 6-8kg & improve my eating habits over the 50-Day Challenge. I knew that if I achieved this; my energy levels, fitness levels, stamina & outlook would improve (& they have).  I also wanted to be in a 'better shape' for a family trip to the USA later in the year.

Q.3 How did the 50-Day Challenge help you to achieve these goals?

The 50-Day Challenge made me more accountable.  By committing to the challenge & to checking in with Brett every Monday morning, I believe that I consciously made better decisions that allowed me to achieve my goals much more easily.

Q.4 What were your most rewarding 50-Day Challenge achievements/ highlights?

About 4 weeks into the Challenge, I noticed that my energy levels were significantly higher, my alertness was improved & I wasn't getting tired as quickly throughout the day. I've also managed to fit into a pair of jeans that I had bought a long time ago & now they are probably too big for me!  Being told I had won the challenge was really good too - it reinforced the commitment I’d made to myself & my long term well being.

Q.5 Have you been able to maintain your healthy habits post 50-Day Challenge?

Maintaining my improved habits hasn't been that difficult, post the 50-Day Challenge either, albeit I have had a little help.  I invested in an activity tracker part way through the challenge to measure my activity levels each day & I've enlisted the help of the ‘MyFitnessPal’ app to help guide & make me more aware on food choices - its always feels great to exceed your own goals.  Of course, I've kept the lines of communication open with my personal trainer Brett as well.

'Falling off the wagon’, eating out or going away can be difficult, but I try not to worry too much about these times & they are usually only for a short period of time.  I normally feel the consequences within a day or two of these times (sluggish, tired, irritability) & this is enough to pull myself back into my routine.  The technology certainly helps identify these scenarios much faster than waiting until the next sluggish day.

Q.6 What general advice would you provide to someone looking to create a fitter, healthier lifestyle?

Go for it & choose a better you!

Deciding to change your habits is the easy part; it’s the want or desire of the target that's the difficult part of the process.  But, it's soooooooo worth it.

I discovered that most of the changes I’d made were only small, but they had a huge effect.  I originally set out ‘to be good for 50 days’, but I broke it down into seven weeks of seven days & only concentrated only on a week at time.  When that week was over, I tried to forget it & concentrate on the next week.  I never tried to get more than a few days ahead of myself, as it was easier to concentrate on today & tomorrow, rather than next week or the week after.  After about a month of the challenge, I realised that these small changes had become habits, so maintaining the changes all of a sudden became a whole lot easier.

If you want a better you, it’s there for the taking - you just have to want it more than you want the now.

Christian's 50-Day Challenge Highlights included:   10.5 (kg) weight loss, 12.5 (cm) decrease in waist measurement, 6.4% Body Fat loss and his metabolic age dropped 19 years from 48 to 29 years old.

For more information on the Mind Body & Soul 50-Day Challenge click to our dedicated webpage:

50-Day Summer Challenge

Mind, Body & Soul Fitness - Friday, February 06, 2015

Take the 50-Day Summer Challenge and create a fitter, healthier you!

Stop wishing.  Create yourself.  Better things are coming...

Are you ready to take the challenge?

The 50-Day Summer Challenge provides you with a guiding light to achieve a healthier lifestyle in 2015.

Join the next 50-Day Challenge from February 9th to keep yourself accountable and learn how to create everlasting change.

Do you want to avoid another year of not reaching your full potential?

 There will be times when we can easily lose focus & motivation when working towards our health & fitness goals.  The 50-Day Challenge provides a renewed focus and keeps you more mindful about making the right choices to achieve your best.

Chat to us, participate, set a goal, build a plan and take this opportunity to make life better. YOU set your own goal. We assist YOU to make it happen.

50-Day Summer Challenge details:

Start-up Week: Monday 9th February- Saturday 14th February 2015 (Enrolment Week)
Final Week:   Monday 30th March- Saturday 4th April 2015 (Dependant on start-up day)
Venue: Initial check-in and 50th day check-in to be completed at Mind Body & Soul Fitness Studio in Bicton.

Investment: $50 commitment fee to cover the full 50-days.
Contact Us today to join the next Mind Body & Soul 50-Day Challenge

More information: Find out more about the 50-Day Challenge on the MBS Facebook Page.

Learn how to clean up your diet with a 'Weed & Feed' approach

Mind, Body & Soul Fitness - Thursday, September 04, 2014

What is Weed & Feed Nutrition?

Put simply, it is all about 'Weeding Out' non-core foods and 'Feeding In' more of nature's goodness...

Nutrition is far from an exact science. Nevertheless, healthy eating is purely a collection of healthy choices; to achieve a healthy outcome. A great place to start 'eating clean' is via a Weed & Feed approach:


Start out by identifying the 'non-core' foods & beverages that currently exist in your diet.

*By description 'non-core' products are energy dense and nutrient poor and include:

  • Highly processed foods (includes most packaged & take-away food options)
  • Coffee
  • Soft drinks
  • Energy drinks
  • Alcohol
  • Sugar

**'Non-core' food & beverages provide little or no nutritional value and do not belong in the five food groups specified by the Australian Guide to Healthy Eating.

By 'Weeding out' or eliminating some of these non-essential options from your diet you can expect to have a positive impact on:

  • Reducing your calorie intake
  • Stabilising your blood sugar levels
  • Reducing the prevalence of nutrition-related chronic disease
  • Improving your health and well-being


Over the years it is more likely than not, you have had it drummed into you by your parents, naturopath, dietician or fitness trainer to 'EAT MORE FRUIT & VEGETABLES.'

If you are looking for a brighter future it is time to 'Feed In' a rich abundance of colorful fruits and vegetables. The potential benefits associated with eating more fruits and vegetables stack up quickly: Reducing your risk of certain chronic diseases is only the beginning.

The Power of Fruit and Vegetables extends to:

    • Increased energy levels
    • Improved skin appearance
    • Weight loss
    • Improved digestion
    • Mineral & vitamin booster

The thing I love about the 'Weed & Feed' approach to nutrition is that it is a practical way to 'Eat Clean.' With a little desire, commitment & mindfulness, you have the power to make the healthy choice:

 'Weed Out' the nasties, that have a leaching affect on our bodies and 'Feed In' some more of nature's goodness.  

I can guarantee that your Mind, Body & Soul will thank you for it!

Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

50-Day Challenge Success Story

Mind, Body & Soul Fitness - Monday, August 25, 2014

Interview: Claire Werner

Claire was a standout participant in our 50-Day Winter Challenge in June 2013. A strong commitment to 'coach herself to wellness' was truly inspirational and earned her the 50-Day Challenge Gold Medal.

Claire has been kind enough to share her success story after an interview with Brett Smith (Mind Body & Soul's Wellness Coach) this week: 

Q.1 What prompted you to take on the Mind Body & Soul 50-Day Challenge?

I took on the 50 Day Challenge as a way to create structure and focus in achieving my fitness and weight loss goals.  I also love a challenge!

Q.2 What were your personal goals that you wanted to achieve?

I wanted to lose 8 – 10 kg and work towards getting fit and strong enough to do a half marathon.  I am aiming to complete my first half marathon in August 2014.

Q.3 How did the 50-Day Challenge help you to achieve these goals?

I think the Challenge helped me because I am competitive by nature. Being part of a like-minded group also provided me with the motivation to stay on track & accountability for my actions.  The ongoing information & education from Mind Body & Soul's Fitness Trainers was very encouraging and pushed me to achieve.  I also made a point of regularly attending Personal Training and Group Training at the fitness studio.  On each visit, I aimed to walk away knowing I’d tried as hard as possible. 

Q.4 What were your 50-Day Challenge achievements/ highlights?

Well winning was pretty good...but for me the change in my body shape was fabulous. I discovered muscles I didn't know I had! I still cling to the hope that somewhere under my polar bear padding is a six pack!  A girl can dream!!

Q.5 Have you been able to achieve ongoing positive change post 50-Day Challenge?

The pleasing thing is the healthy habits and routines I have established have been maintained. I have still been able to eat well, lose some more weight and exercise regularly.  Due to a recent injury I have not been able to exercise in the same way but has meant I have concentrated on other lifestyle choices.  I have recently been working on sleep, something I am very bad at, but getting better, and mobility.  I never go a day now without 30 minutes of mobility and stretching.  

Q.6 What advice would you provide to current or future 50-Day participants looking to create a fitter, healthier lifestyle?

I think the key is desire, you have to want to change more than you want to be the way you currently are.  Once that desire is there, then I actually think it's about setting goals and then planning to achieve them.  I planned everything, all my meals, all my exercise, and I know that seems a bit excessive but I have a super busy work schedule to contend with.  It includes a lot of travel, eating out; it’s very easy to go off track.  I would even phone restaurants a few days before visiting to ensure they could cook me a meal that was healthy. I would pack snacks for travel, so I wasn't tempted by aeroplane food. 

When I do go off track, which is rarely, I don’t give myself a hard time. I just get straight back into routine.  I also think lots of variety is great, it keeps me interested. I do something different every day for exercise and include long walks as extras when I just need to de-stress. Really, you need to stop thinking about it and just do it!


Claire's 50-Day Challenge Highlights included:   6kg weight loss, 11cm decrease in waist measurement & 6.0% Body Fat loss. 

For more information on the Mind Body & Soul 50-Day Challenge click to our dedicated webpage: