Why Weight Loss Should Not Be Your #1 Priority

Before I even begin to write on the topic I want to tell you my story on weight loss, or rather weigh gain.

Until not long ago I was about 10 kg heavier than how you see me now. That’s almost 2 stones and I am sure at some points I was 2 stones heavier than what I am now.

And let me tell you something. After you are an athlete training 6 days a week and eating whatever you wanted and whenever, drinking soft drinks , eating fast food and never putting any weight on, not even knowing what cellulite it, putting 10kg on brings you down like a rock in a lake. It’s really a shock.

Ok, so now you know I had to lose weight myself. Busted!

How gained weight in the first place

I took a break from Karate and for almost 2 years my physical activity went from 6 training session a week to 1….. maybe!

However my food intake was the same AND I started eating fast food and eating out with my friends as well as drinking soft drinks more than before.

#1 mistake: lack of physical activity

#2 mistake: junk food and eating out

#3 mistake: stressed out because of the extra weight and quality of food intake

How I got back to my normal weight

Habit #1

stop eating out, junk food, soft drinks, even sauces with my food.

My mother put me on a diet of grilled meat, salads, fruit and whatever else she thought I needed to nourish my body. Rice and potatoes once a week, maybe twice. Bread …..not really. Pasta never, we are not pasta lovers.

My mother is a diet genius I tell ya! She helped me lose the weight and keep it off. Would you like a consultation with her ? :)) Ah, sorry to disappoint you but you are stuck with me.

Habit #2

Stop spending time with friends so often and start training and running. That’s when I fell in love with running, 7-8 years ago I think.

Habit #3

Stop thinking about losing weight. And this is THE SECRET. Allow me to elaborate on this idea.

Focus on losing weight and it will become the most difficult thing in the world. That’s because it takes time.

You have ups and downs and it’s so easy to get demoralized when you see the scale showing you lost weight today and next week you are 1kg heavier. Drove me nuts!

This is why you should not make weight loss your #1 priority. Rather than making weight loss your priority focus on the process:

1. Eat healthy, unprocessed food. Find foods that are simple and grilled meat with fresh vegetable salads are a great starting point. Eat….more……salads!

2. Find a sport or type of exercise you like and can get better at. Where you learn something rather than just burn calories for the sake of burning calories.

Where you feel fantastic that today you managed to do that exercise you worked on for weeks. It’s exciting! And accomplishment.

Where you come with a smile on your face knowing you have no idea what you’ll be doing. It’s always a surprise.

Doing the same routine you did yesterday, the day before and last week will just make you feel like you’re not going anywhere. There’s nothing new, nothing exciting.

That’s why I love the outdoors and my clients love it as well, because every time you go out there you find something different.

Nature is never ever the same. And they learn what to do, why they do it and how to do it by themselves, they become their own mini coaches.

Of course training with me takes them out of their comfort zone, they learn more and so they make much more progress when coached.

And finally I spark creativity in them. I encourage them to allow their body to flow and be creative rather than just go from 10 press-ups to 20 and then 30.

3. Have patience

It took me over 2 years to lose the weight I put on in less than 2. How long did it take you to put the weight on?

It may not take 10 years to lose weight you put on in 9 but it will not take 3 months either. That’s is if you want to keep it off.

Lose weight without trying

Awesome isn’t it? Losing weight without actually trying. Just by giving your body the nutrients and the fuel it needs through good nutrition and movement.

That’s what our body needs to function properly. And when it functions properly then it goes back to its original weight and shape. You weren’t born overweight.

Weight loss is easy, it really is, when you stop trying to lose it and just look after your body from the inside first. And have patience

As usual I am here to give you free motivation and inspiration through my blogs. But I know how difficult it is to take the first step alone. Even I had a coach, my mother that is. Believe me, it was like in the military. No love and cuddles, I was on a serious journey to re-gaining my balance.

How serious are you about your journey? Are you committed enough? Do you do what you are told to get the results you seek? Do you focus on the process?

Let me show you the path you need to follow to get from where you are to where you want to be. And I will show you this for FREE when you book a call with me.

We will go through you initial weight loss goal. Then we will talk about your diet and finally we will see what activity you can take on to stop you thinking about weight loss and just focus on the process. This takes less than 45 min. Book that FREE call with me and let’s go.

February 25, 2015February 26, 2015

Why Training 4 Days A Week Is Essential For Transformational Results

If you brushed your teeth only once a week would your teeth be healthy? The answer is no…..at least I hope so.

So why do you think that training once a week can actually get you the results you want?

Whether we talk about weight loss, toning, fitting into your favourite jeans, overcoming depression, once a week effort will not make a difference.

If you want transformational results you NEED to transform your habits, your life. And exercising is one of the most important aspects of your life.

I am sure I don’t need to tell you about scientific facts proving that exercising (whether it’s yoga or intense workouts) is healthy for all aspects of your life: physical, psychological, emotional, social.

And I may be biased but I do believe that taking your training outdoors makes again a HUGE difference. I see this all the time.

I have clients I trained in a gym, with weights and treadmills and all these things for over a year. Really challenging exercises. When I took them outdoors their bodies changed massively in a matter of months.

But not only their bodies, they were also more focused, ADHD symptoms dissolved, they became more patient and so on. But those clients train with me at least twice a week and alone twice a week.

It’s in your genes

As human beings we have always been moving, running, climbing, carrying, lifting, throwing for millions of years, every day. Every Day! It’s in your genes, whether you accept it or not.

Now you attempt to go AGAINST your nature. Against what your body needs and you focus only on what your brain wants: comfort – 1 lousy exercising session a week.

That’s not even half of what your body has been used to for millions of years. And you expect transformational results…

We have created an environment for our comfort, for our brains but our bodies are still behind, a long way behind.

If you do not keep in touch with your body you will suffer the consequences.

There’s no time

Something I hear every time I talk to someone about anything. Ladies…there is no such thing as “no time”.

I am one of the people who should say that night and day. I’ve done almost 1 year’s worth of progress in 6-7 months. And ever since I can remember I always did 10 times more than everyone else. I also got 10 times more than everyone else.

No one “has time”, we all make the time we need to do the things we DECIDE to spend the time we have on. I believe it was Earl Nightingale I heard talking about this.

Whenever I feel like saying “I don’t have time” I stop and say “I choose do to something else with the time I have”. Do this and things will begin to change.

I decide what I do with my time. Sometimes I give up a few hours of sleep a week. Sometimes I gives up going out with friends, partying and having fun.

When things need to get done you need to choose what you will do with your time. It’s simple…

From now on NEVER say “I don’t have time”. The more you say it, the more you believe it and the more true it becomes.

To transform your life you have to decide what you are going to do with your time. You want to exercise more? Then make the time in your life for that.

And you want to transform your life? Make time for 4 sessions a week.

Making time for 4 sessions a week to get transformational results

I’ve been really strict with what I wrote in this blog. But I had to and I hope it woke you up and made you understand that nothing with transform if you don’t change the way you think and the words you speak.

So here is how I make time to do 1000 things in one day. I give you this not because I want to prove something but because I am hoping you will take something out of them

1. Discipline. When I get lazy then I work twice as hard to recover the time I lost. Be disciplined enough to go out there and do your 4 sessions.

2. Accountability – have a Coach. I am accountable to 4 people in my life right now: Amanda my business and marketing coach, Michael – natural movement and OCR coach and Sensei Robin and Sensei Graham – my Karate coaches. They always keep an eye on me to make sure I don’t fall back. It’s difficult sometimes but when I get the results it’s worth all the effort.

3. Accountable to myself. I admit I am hard of myself. Many people tell me this. But that’s how I get what I want out of life. It’s difficult to please myself but when I do it’s for massive transformations and breakthroughs and I give myself a high five. And sometimes a hug (shhhh….don’t tell anyone). Expect great things from yourself, get those 4 sessions in to get results.

4. Say no to parties, movies, nights out. It takes discipline and commitment but hey….who said it’s going to be easy. No to parties, YES to training to get transformation results.

5. Have a strong WHY. This is what Amanda taught me. She says that if you have a strong enough why you can overcome almost any how. And looking back I always had a huge WHY behind my actions. Everything I ever did has a strong why and strong emotions behind. So this way you will make the time to do your 4 days a week training.

So if you want transformational results, get those 4 sessions a week in. They do not all need to be intense and sweaty, but they need to be there if you think you need to exercise more.

Yoga, Tai Chi, running, natural movement, anything, get them in there so you can make the transformations. Otherwise you will struggle all your life.

But I can make things easier for you

I have a program which makes things easier. This program is for a period of 6 months and you will do 2 sessions a week for the first 3 months and then 4 sessions a week for the last 3 months.

Plus you get:

Accountability
Nutrition guidance
Training plans we create together to fit your lifestyle and your personality
Weekly calls to make sure you are doing the work to transform your life
You get your sessions recorded so you don’t miss anything
You get life access to all my online resources: exclusive articles, podcasts, webinars
And much, much more…

It will leave you feeling

Proud that you achieved your transformational goals and you did not give up
Confident that you know exactly what and how to do things moving forward, to continue transforming your life
Enthusiastic when you think about exercising. No more confusion.
Relaxed you have the right knowledge and right person behind you
Motivated and inspired to move on, reach your goals and purpose

If you want to know more about this particular program please email (and mention this blog and program) at alexandra@urbanwomenfitness.com

February 2, 2015March 13, 2015

Weight loss is simple…

Ha, I knew this will draw your attention. But I am serious, it is simple. If you struggle with weight you might say this is nonsense. But hear me out, read the whole thing including my story at the end. Read with an open mind.

Weight loss is simple, keeping it off is bloody difficult. You can lose weight fast in so many ways including going day and night to the gym for an X number of months, stop eating carbs and fats, being “beasted” into running and weight lifting, pills and shakes and all other stuff.

But what happens when all this stops?

Because you can’t do this forever. You know why? Well….you will be miserable because you want to live your life, you only have one after all, and it’s short. So you want to enjoy it not feel you are trapped in your own body.

You want to eat a biscuit from time to time, you want chips now and then , you want to have an ice cream once in a blue moon, because they are tasty, your brain is thankful, you are enjoying life.

So after you lose the weight and start living your life with pleasure again, even if that means you will have an ice cream once a year, what will happen?

I’ll tell you what will happen. After you put your body and brain under so much pressure to avoid fats and carbs and everything else, when they finally get some they will hold on to it thinking they will probably not get any more because that’s what you taught them.

And every time you eat something you “shouldn’t” your body will keep it all.

So what is The Secret to losing weight and keeping it off

Oh the secret….there’s no secret. Sorry to disappoint you. Harv Ecker said in a video that doing SIMPLE THINGS on an ongoing basis will change who you are.

Yep, I’m sorry again, but to get the weight off and keep it off you need to look for simple things and do them on an ongoing basis. Don’t worry, they will become automatic and you will not struggle with them after a while. But you should look for simple things anyway, so you don’t struggle.

Weight loss is a result of a healthy lifestyle and a healthy lifestyle has several components: Body, Mind, Emotions, Soul and Social.

If and when you understand this, really understand it, that’s when you will get your weight loss with a lot less resistance.

But focusing on weight loss alone will get you nowhere, and you will end up slim, sad and miserable.

Here’s what I mean by simple things which you do on an ongoing basis that will change who you are:

Simple Thing #1. Eat healthy

You heard me saying it before and I say it again.

Understand that weight loss and weight maintenance is the result of a healthy life. And that means eating food how mother nature gives them to you (95% of the time at least, exceptions are allowed). That’s fats, carbs, protein, vitamins and minerals. Everything that’s in the books.

Simple Thing #2. Exercise a little

Walk, run, practice a sport, 15 – 30 min a day 4-5 days a week. If now you walk everyday and you don’t lose weight that means your body is ready to take exercising at the next level, maybe a run or maybe longer or/and faster walking.

Or maybe searching and finding a sport you like instead of going to the gym if you don’t enjoy it that much. Or how about spending more time outdoors?

Simple Thing #3. Be happy, be grateful

This is emotional and spiritual health.

See the small beautiful things in life, because they are everywhere. I used to be happy collecting dried leaves in autumn and I love feeling the texture of a tree bark. Yep….now you know. I am a tree hugger…..as if you didn’t already know… The fact is that it does not take a lot to make me happy.

These are simple things you can do on an ongoing basis. Easier said than done….I know very well what you mean.

The fact is that to do this you need to create space in your mind and in your life so you can see clear and make wise decisions.

And that’s when I come into the picture. I create a healthy, fit and organic lifestyle for my students which they learn to keep by themselves, which stick long term. That’s empowerment, so they achieve and keep and improve their achievements. And I invite you to book a free call with me to go over some of your struggles and find solutions (yes, FREE COACHING on this call!!)

Be consistent, keep going…and going

Something done over 3 days will be a waste of your time. Done over 3 months will do nothing. Done over 1 year will get you nowhever. A simple habit done over 3-4 years will literally change who you are.

This is continuous development. Consistency is key when we want to continuously grow and improve, whether we talk about weight loss and maintenance or being a top athlete. Consistency, even if it’s slow and steady, they trick is to keep at it.

And that’s what my business mentor Amanda Watts keeps repeating and repeating hoping we will all get the picture at some point.

My personal experience with weight loss

And I tell you this from personal experience. Yep…..even since I took a break from Karate I always had problems keeping a balanced weight.

When I was around 18 I was 10kg heavier than today, maybe even more. And that’s because I stopped karate (after 10 years of being in the National Squad) and for 2 years I didn’t do too much sport or physical activity. And I had a friend who was not interested in these things.

And we used to eat junk food and all sorts of crap (pardon my language), day and night. Since that unbalance I experienced weight gain and weight loss throughout the years.

When I started running, in 2 years I became so addicted to it that I went down to 49kg and people thought I was malnourished. Then I slowed down on running and weight went up to my balance point which s 51-53kg. But then it went again to 59kg and down again and so on so forth.

So the way I have maintained my weight balanced throughout the past few years is by following some simple actions and doing them on an ongoing basis. And 3 of them are in this article. It’s as simple as that.

And I enjoy life and food, I have ice cream every other month, and sometimes I have milk chocolate as well and bread, and pizza once or twice a year, same with home made chips.

And I am happy and healthy, and I am not miserable that I can’t eat this and that. And instead of saying I’m not allowed to eat this and that, my mindset was always that I choose not to eat them, and I choose when to have them.

Weight loss is a result of health and not the other way around

…and a healthy life consists of healthy habits. But to transform your current habits you need to go through a step by step process that’s as little painful as possible. But I am here for you, book a free call with me and I will work with you on a couple of habits to get you on the right path.