Why most people fail!! Beginner fitness explained:
In the video below I will explain why most fail and my 3 topics are outlined below. We value any feedback so please share your thought here at dion@vivafitness.com.au
Fitness- 3 Things You Should Know!
1- They start out with great intentions but the wrong ‘why’ they choose to exercise. We explore the right why’s and what you can do.
2- They think exercise needs to be hard or for a designated timeframe. We explain this is not the case and in fact small pockets lead to more total accumulation of movement.
3- They are too hard on themselves and feel like ‘if i miss a session or don’t do x, I fail.’
Life’s a journey and try reframing the word ‘failure’ to ‘lesson. These are just lessons and if you learn from them, you can keep moving forward with less baggage. This will lead to more productivity in all areas of life.
We hope this helps you re-evaluate your relationship with fitness and tweak it for success.
This will help every beginner make it easier to choose great recipes, get support from our team and remember what your coaches have shared with you.
Our Family Making it Happen and Changing Lives Since 1980
Dion
(Coach D)
dion@vivafitness.com.au
Tims Beginner Gym Tips
So Tim gives his beginner gym tips that saw him turn his life around!
Tim started at Viva in September 2017 weighing over 93 kilos and generally unhappy with how his life was going. He felt he needed some help to get his life back on track and actually gave away his work as a financial banking consultant to focus on hos health.
Starting with Dion he immediately saw change and lost his weight in 8 weeks. But more importantly he just loves the way he feels and the energy he now has.
I’m working, working around 11 hours everyday, 10 hours definitely everyday. I feel tired easily, very easily feel tired. Sleepy all the time and sometimes get mad, no reasons.
Getting bigger, fatter. Yeah, it’s not healthy definitely.
How you feeling now?
Yeah strong. I think it’s weird. Every time after training I feel more energy. It’s not like after training feel tired. No, after training every time I feel energy. Stronger definitely, more energy, and I can focus on stuff and not get mad easily.
What else have you achieved?
I lost a lot of weight, 11 kilos, yes for five months. Yeah, 11, 12 kilos already. It’s very good and I feel different. Pretty much everything here. People friend here, and I feel good here, because it’s first time I joined gym. I never got gym before, this is first time. I feel good.
What advice do you have for others?
The first thing is to get a personal plan, not get the internet or something from internet and download it from internet. You should get something for yourself. It’s very important. Food plan, yeah. Training plan, everything to suit you.
Another thing is if you do it, don’t quit. Yeah, keep going, and you gonna definitely see some change. My mom, my family, everyone is happy, yeah, especially me!!!
1 kg Lean beef mince (get your steak from the butcher and ask to mince)
1 cup water
2 cup salsa
2 can diced tomaotoes
2 cup corn optional
2 cup carrots optional
2 cup mushroom
2 clove garlic
onion and chilli flakes
2 tablespoon oregano add with beef and use s&p
Cooking instructions:
In a large skillet, brown the ground beef over medium heat.
Add water, salsa, soup and kernel corn; cook for 5 minutes. Use beans instead of corn or spinach at then end)
Add carrots, onions and mushrooms and cook another 5 minutes.
Sprinkle with crushed garlic and onion flakes, and then stir before serving.
Serve alongside a baked sweet potato if extra carbs are required.
Special Tips
keep dairy and gluten free if stripping fat fast and over 20% Body fat!
Free Group Fitness Classes – Member Appreciation Month
So this month we show appreciation to our members and all members can bring a mate for ‘free group fitness classes’.
We launch a 6 week program to get you read for summer! Seriously winter is where summer bodies are built! Think about it. You have the time and less distractions to stop you so join our 6 weeks shred today!6 week shred!
Check out the image below for more details and how we are supporting breast cancer with our pink week.
Here’s What’s on This Week!
MON to WED = FREE KODIAK PRE WORKOUT on frontline.
TUES = FREE FRUIT in kids care
TUES = FREE FEEDBACK LEDGER to be places on frontline for the month, for people to fill out. There will also be a display up of past feedback slips showing the action we have taken.
MON, WED, FRI = New 5 year members inducted into superstars – posting on facebook with member names.
THURS = 24 TAG SALE FOR $39 ONE DAY ONLY
THURS, FRI = FREE FRUIT on frontine
KODIAK PRE WORKOUT on frontline.
See you at the club guys, make it happen!!!
Kristy
Winter Fitness Programs
Don’t be another statistic this year and go backwards this winter. Join our winter fitness programs and have fun whilst seeing change!
Did you know the average Australian packs on 2.5 kilo’s each winter.
Not on our watch! That’s why we have put together winter fitness programs starting with the ‘6 week shred’ from June 13th.
Look at how much fun we have learning new things, working with other like minded people ina fun family environment.
Some of our members have said that they feel winter is actually the perfect time for them to focus on making some changes to their plan. This is in fact is a great time as most people have exactly that…. More time!
Less summer distractions are going on and more time can be put to healthy pastimes like fitness. Here are the details below
Simply contact us on 8353 55 33 or send your details here and let’s chat to find out what your winter goal is and Make It happen!
Your’s in fitness
Laryssa Tarasenko
Warrior Princess
Over 50’s Fitness Classes
We love seeing the over 50’s fitness classes run here at Viva Fitness. This program has absolutely boomed over the past 2 years since our clubs partner and director Dennis O’Donnell, has taken it upon himself to encourage, support and promote this program to his peers.
Check out his program below and click here for more information on the program. https://vivafitness.com.au/program/over-50-fitness/
Dennis at age 65 is extremely passionate about supporting his peers and has this to say to anyone thinking of starting an exercise program after middle age.
What Does Dennis Have To Say?
(seen far right below)
Dennis on the far right
“Do it, it will change your life! I have been apart of the Viva Fitness Family since the 80’s and i have seen thousands of people improve their happiness through fitness. I know it works and just look at the faces of the beautiful people we have in our program in the video. Most of our members had never even started to exercise until retirement and now they can’t live witthout it.
I love our club and given I am a semi retiree myself I feel this is a way for me to challenge myself and help my friends. The relationships we have developed in this program have been fantatsic. I personally love to listen to our members who tell me that what we are doing, to support seniors, is outstanding!
I will keep developing this program and keep the educational programs going ( ran once per month), as it’s making people happy and I’m proud of what it’s become.
Finally, please contact the club and I can assure you we have the best team to support you who are all accredited and work under me to assure us seniors are well cared for :-)”
Please call us on 8353 55 33 or email anthony@vivafitness.com.au to arrange a free first trial visit and find out more.
Make It Happen
Dion
Club Champion
Viva Fitness
Kids Fitness Classes
Kids fitness classes are amazing fun for your kids.
These classes run 3 days per week. You can come and try so please contact us on 8353 55 33 to book your space.
Enquire now as classes are very busy and a waiting list is currently being used.
Thursday is a focus on junior development in the 4.20 class and this is wheer juniros will learn how to:
Warm up for sports
Move well in the gym
Run
Jump
Be Their best Athlete
We are very passionate about our kids and our community and this program is a great way for us to develop youth in sports and give them the edge over their competition aswell. There is so much information out there to support kids in the gym and if you would like to know more check out this link by Eric Cressey. Eric is a pioneer in strength and conditioning and is named in the top 50 coaches in America for his work with college and Baseball athletes in the major leagues.
We hope to help you and your kids get the edge and build the confidence they deserve to be successful in sports and in life!
Make It Happen
Dion
Viva Fitness
Did you know fitness builds resilience and in turn confidence!
Fitness builds resilience and the term ‘Psychological resilience’ refers to the differences between people in how they respond and cope with difficult or stressful situations.
People who are highly resilient are empowered to act confidently in a stressful situation, are less affected from stress, recover quicker and more open to personal growth from such occurrences.
Now think about this…. It is communicated widely in this modern world that mental disorders such as stress and depression have increased in recent times. Technology also has increased and people are relying on such technologies to move less and off course eat quicker and easier options!
Could our lack of movement and poor food choices (consisting of ‘fake food’. Those which are less natural and contain hormone effecting preservatives) lead to reducing our physical resilience to exercise? And by becoming more physically active could we increase our resilience?
The role of resilience in mental and emotional health
A key factor in resilience is to be able to recognize and balance your emotions. By expressing yourself appropriately you minimize and are likely to avoid depression, anxiety and negatives mood states.
The science behind this has allowed health professionals to recognize that there is a vicious cycle in depression. It goes:
Stress increases – the body responds by increasing CRF (corticotrophin releasing factor- this is toxic to the nerve cells in the hippocampus. The hippocampus contains most of the feel good hormones being norepinephriine and serotonin. It is the mood control centre) Brain- derived neurotrophic factor is made by nerve cells and stimulates them to grow and make more connections to other nerve cells.
High CRF has been shown (within MRI scans) to shrink the hippocampus (much like a muscle that doesn’t get used, you lose it), stress decreases BDNF and thus nerve cells lose the ability to produce the ‘feel good hormones’ and depression follow’s.
No, we do not want this to happen, here’s how;
Have stress strategies. I.e a daily walk, 10 minute music tune out, keep your voice tone low.
Exercise your mind daily. I.e interact with others, learn something new- a musical instrument, volunteer, read!
Limit drugs, alcohol and stop smoking. Smoking doubles your chances of alzeiumers!
Choose the right attitude! Clarity, health, Optimistic, Others- ensure you value your relationships. Strengths- Focus on these, Enjoy life daily!
So how does exercise help?
Firstly, exercise not only strengthens our physiological make up but also releases endorphines which are powerful chemicals which enhance our mood and self-esteem. I read an article recently which discussed 4 key principles for being mentally resilient. This is my interpretation to consider;
1. Responsibility- ‘we may blame everyone and everything for our issues rather than take active steps to change whatever we are capable of. We choose what we think, how we feel and what we do’. Exercise- is a strategy to ensure you are responsible. Having it out with yourself daily will teach you responsibility of being healthy and taking on the challenge yourself as you are ultimately in control. If its’ going to be (I.e fit into a new work skirt) It’s up to me! In life this quote carries through and your resilience develops.
2. Adaptability- We may seem mentally healthy when we are suited to our normal conditions, i.e our jobs, relationships and home etc, however if these conditions change and we are unable to adapt, we may be at risk of poor mental health. Exercise- teaches your body to adapt daily by placing a variety of stressors on the body. From different classes to fun activities with your trainer you are put in a place daily where you learn and adapt, learn and adapt!
3. Commitment- A key aspect of commitment is that it provides us with meaning in our lives. If we ask ourselves, ‘what is the meaning of life?’ then our commitments (note- should be in various areas, not just one or two. I.e relationships, career, health, home, wealth, leisure) should provide the answer. Exercise- teaches you to commit to yourself when perhaps you would rather do something else or rationalize in your mind some excuse. Which, I might add, we all do but the difference is in those who can see the light at the end of the tunnel and apply that motivation at that moment. I.e ‘I exercise because… For example when I am faced with a negative thought I say, ‘ I exercise because I love the life I live and that’s the person I want to be. Now go lead by example and in turn support those around you better’
4. Confidence- ‘is the belief and ability to get things done’. We may prefer to stay in our comfort zones but eventually everything changes (i.e your commitments) and eventually unless we change our comfort zones, these become comfort traps and can sabotage our happiness! Exercise- well what can I say? How do you feel once you have accomplished everything we have discussed in this article by exercising? I am sure if you have achieved the responsibility to adapt and commit to the person you want to be in life (I.e truly healthy not just a doctor said so healthy) then feeling confident is surely an outcome?
Come and try a group session which will give you the tools to help you build your personal resilience to obstacles and handle the stress that shows up in your life. By committing to a trainer weekly in a group session you will achieve these four key principles and will have the support to face any adversities that may arise. You will have the guidance needed through personal coaching and motivation from experiencing continual adaptations.
More importantly, by practicing these steps to building resilience, you will learn things about yourself which will give you the strength to harness that little voice inside. This voice can be your best friend or worst nightmare.
You may need to read this article a couple of times for it to really speak to you. If you do, I promise you that you will learn to deal with life daily and become more resilient to anything that stands in your way.
The world is yours, go and take some of it and better yet, give some back!
Your Personal Success is Our Ultimate Mission
PUSH_ Training Systems Founder
Dion Mychalyn
Happiness Simplified
Happiness simplified aims at ‘Extraordinary Living’ and here are ‘The Simple Six’ practices to help you live happier and be more productive!
The happiness simplified ‘simple six’ could be used as a checklist to follow . Perhaps you can put them up in your office, diary or on desktop as a reminder.
I hope this helps you clarify whats important in life! It really is too short to not grasp it and ‘be the best version of yourself you can be’! Isn’t it?
Get Real
We live on a……great planet with great people. You don’t have to like them all but accept we are all different in our own ways.
Things are never…as bad as you think
Your issues are…rarely unique
There are no shortcuts…to happiness and success. Earn yours!
Get Busy
Stop procrastinating! Life goes on, take advantage of every second. Get comfy with ‘good enough’ is an excuse and not a fact. We can do more as human beings.
Work on your life rather than watching orthers live theirs!
Forgive- Don’t forget but release the anguish for future instances
Laugh
Do this even if the other person does not. This is important for our own mental health in the process of moving on.
BE Yourself
There is… no one else like you!
You have… a part to play
If YOU don’t play it…. No-one will!
Know your strengths (I.e. your look, attitude, compassion, technical skills) and AMPLIFY them. This is why you have them!
BE Brave
What is the BRAVEST thing you have ever done?
Today?
This year?
What brave things will you do?
Go bungy jumping. Nothing much seems difficult after that! 🙂
If someone has a nice smile, be brave and tell them. You feel great and so do they!
BE Generous
5 T’s to use and use and use and use and use and… ‘you get the picture’.
Time. To help others
Talent. To share with others
Talk. Share ‘nice’ conversations
Treasure. Special moments you help create for others
Touch. People in a deep and meaningful sense.
There is no secret sauce!!!!
Finally, find the positives in others and bring to the surface. You can never do this enough and you grow in your own self when you do. This is not being a good person this is simply being human!
Make it happen
Dion
Eat to live- ‘Get Real’ if you want to lose fat!
Do you live to eat? Are your choices you make in the moment sabotaging your good efforts in the gym?
Unfortunately for most, this is true! The saying goes “you can’t out train a bad diet” and I agree, especially if you’d like to lose fat or just maintain shape.
Firstly, if you exercise to manage your weight and you are happy doing this, then that’s ok with me. I’m not talking to you. If you choose exercise to help offset your nutrition and lifestyle habits, then that’s great.
BUT if you are somewhat unhappy with the way you look and feel then read on.
Tip 1- Get Real!!!
Seriously. If you’re training to look good, lose fat, or add muscle…. Stop wasting 5 hours gym work only to undo your efforts by loading up on carbohydrate laced ‘ok’ foods and then whinge about your weight (an ok food is a food that most would say ‘but that’s ok isn’t it?).
Another pet peeve of mine is hearing about massive nights out and poor sleep. Or huge amounts of sugary alcohol like wine, beer and champagne on the weekend.
This will simply stall your progress to lose fat for a number of reasons for instance; excess calories, cortisol production (stress hormones being signalled), imbalanced hormones and lack of training drive (meaning you will work out but likely not TRAIN). When you exercise to workout you upregulate the feel good hormones and this is great. This can be anything but training is what gets you the physical results. I.e I exercise with my clients by holding the pads and enjoy the fluidity of the movement. This gives me very little training affect but maintains footwork and rhythm. However I train with strength work to help me be more explosive, as well as perform 1-2 specific pad/ bag sessions to improve my striking as a martial artist.
Like I said, if you’re happy balancing out your lifestyle and use exercise to feel good, you probably don’t need to read on (reading this will probably annoy you as you’re not prepared to change and might start justifying your behaviour. Again that’s your choice.) Who I am talking to, are those of you who are not satisfied with the way you ‘look and feel’ and perhaps want to lose fat. If that’s you, then take a few points out of these articles and do it!
Or you could choose an omelette and stone fruit, berries, pineapple and nuts and rationalise it by saying “I want to have energy later in the day to do all the cool things on my holiday or clean the house or go to work”. Whatever! I bet you will have improved mood and sustained energy by eating healthy fats and protein. And the science back it’s up. Check out high protein breakfast and why they give you more energy and better focus. http://www.strengthsensei.com/the-meat-and-nuts-breakfast/
Stop the justifications!!!
The thing is most of us are rationalising every poor food choice regularly, and moreso on holidays/ weekends. For instance “It’s ok because I walked all day or I did 20,000 steps, so I get to eat a burger and chips”. Guys you need to ‘walk and step’ a shit load more than that to burn anywhere near the average 1,500 calorie burger!! Let alone chips and anything you drink, besides water…. That’s a good 3-4 hour brisk walk/ hike for me a healthy 90 kilo male!!!
Stop it!!! There is always a reason to endulge and we are amazing at the art of justifications! We do it so well we don’t even realise how it’s affecting us. There is always another event, Easter, party, Xmas, lunch date. It is seriously never ending and if you want to get anywhere then you need to be a person of principles.
If you don’t stand for something you fall for anything!!!!
Again this is what I live by and what I’m sharing.
So here’s my tips for you and I don’t need many because there is beauty in the basics;
1- Stand for something- Eat to live!
This means ask yourself “how do I want to look and feel”? And for me, breakfast is the key! I start the day right and I stay on the track. Hence the term ‘on track’. When you get on it you are more likely to stay on it. This is a reason why exercise in the morning is great to get you on track for your day. see the article i shared earlier on the meat and nuts breakfast.
2- Routine
I like routine. Monday to Friday I am on plan and allow variation on the weekend. It allows me to crush my week and not think about food. My plan is heaps of protein snacks throughout the week and always cook a meal of an evening for the next day. It works for me!
To be honest, often I’m looking forward to a simple can of tuna after all the great dinners/ lunches I have had. I like to cook…
My method 80 percent of the time is simple. Eat to ‘fuel my body’. This way I get pleasure out of performing all my tasks and feel like I’m winning at life.
I’m not looking for a buzz most days with sugary foods, as I get a buzz out of training, work and being a dad etc.
I could go on and on but I will reveal more next time on the 80/20 rule.
So do you ‘live to eat’ or ‘live to eat’?
Perhaps a few changes in your perspective will help you?
Make It Happen
