Forget dropping kilos or manically working out to get in tip top shape. All you have to do is change your mind. This week focus on feeling amazing. Treat yourself with kindness, shift your focus and watch how you can feel happier and healthier in just seven days!

You may want to stay in shape, but your mindset is focused on getting in shape. This makes you more susceptible to the fad diets and latest exercise gimmick on the market. You’re so focused on getting in shape that you’ll try almost anything regardless of how silly or difficult to follow it might seem, because you’re entirely focused on the short term goal.

4 questions to ask yourself before launching into your “Stay in Shape & Sizzle this Summer and Beyond 2010!”

Do you ever say “I’m going to eat more healthily … starting from Monday” every week? Do you ever say “Today is the start of the new healthier me!” If yes, then you may want to lose weight and get in shape for all the wrong reasons.

Don’t waste any more time biting off more than you can chew (and no, we don’t mean that piece of double-choc mud cake). Here are the four questions you should ask yourself before trying to losing weight, join the local community bootcamp or heck yeah; compete in the 20th Anniversary of the Rottnest Channel 20km Marathon Swim either as a solo/duo/relay….

1. Why do I want to lose weight? Why do I want to get in shape? Why do I want to swim to Rotto (and no the answer is not to get blotto)?
Ask it so… you’re completely honest with yourself.
People often talk about “wanting to lose a few” or “dropping five by bikini season”, but these reasons for losing weight are too vague. By asking why you want to lose weight, get fit and achieve the goal; you’re forcing yourself to get to the heart of your reason. Do you want to be healthy? Set a good example for your kids? Or something else? Only you know!

2. Are my goals realistic and achievable?
Ask it so… you’re not putting pressure on yourself.
Goals are an important part of getting in shape but make sure they’re reasonable. There’s no point aiming to lose 3kg week after week - it’s not possible or healthy. Just as much there’s no point training 10 workouts in the first week back at the gym or swim squad - it’s not good for you long term …despite your best intentions. If you’re unsure, run your goals past your Coach, partner or friend to see if you’re expecting too much of yourself. Remember, if you set out-of-this-world targets and don’t meet them, you’ll probably lose motivation and give up anyway. Keep them realistic and you’ll be well on your way to tackling your weight-loss/get-in-shape/Rotto Channel plan head-on.

3. What’s stopped me from achieving my goal before?
Ask it so… you learn from your mistakes.
By asking this question, you’ll definitely improve your chances of success the second (or third, fourth or fifth) time around. Your barriers could be anything from being time-poor, to feeling afraid of hitting the kitchen pantry, having one too many beers on a Friday night (knowing you have the 2hr killer session on Saturday morning); to turning to the wrong foods when you’re emotional or lacking a support network. Jot down a list of all your reasons so they never weigh you down (pun intended!) again.

4. How can I overcome the obstacles?
Ask it so… you can start achieving your goals.
Once you’ve identified your barriers, you can work out steps to overcome them. For example, if buying fast food lunches is holding you back, change this by doing a big cook-up on the weekend and eat leftovers for lunch instead. Or if you’re an emotional eater, try to work out what’s triggering your cravings or have a chat with a counsellor. Now if you get all fired up and then your passion fizzles out and you start hitting the snooze button resulting in missed gym/swim squad sessions, then it’s time to seriously consider why you’re failing to stay committed to what you said you would do. Look back and see if there is a behavioural pattern that you can identify. Don’t think of the barriers as setbacks – once you’ve identified them, you can turn your life around by overcoming them.

Wouldn’t you agree that life long health and fitness is what’s most important?

Of course creating an environment in your body and your mind is essential to achieving your goal. A person who is in shape in their 50s and 60s is a lot more impressive to me than someone who is lean and fit in their 20s and 30s. That’s because the dedication to maintaining the proper exercise plan and a sensible nutrition strategy for the rest of your life is rare to find. It’s a rare mindset.

Cheers to a happier and healthier you!
Shelley Taylor-Smith

P. S. If you want to achieve your goals with less overwhelm and greater energy levels, you might want to read what I have to say. It may help you with issues you are now facing. Click here to review past blog posts and read the articles now…

PPS: Want to Pick Shelley’s Brain? Email Shelley directly at champion@championmindset.com.au with subject header: “I want to Pick Shelley’s Brain” and send your enquiry/questions.

Imagine waking up in the morning feeling great, refreshed and motivated to start a new day!

Usually this is a moment many dread, getting up and looking in the mirror at tired eyes, wondering how you are going to get through the day. Email bombardment, back to back meetings, long hours, time intense deadlines are increasing the pace of work and life.

Let’s not forget also our daily commitments to our family, partner and children. To thrive in a relentless and accelerating pace is not about becoming motivated to keep going and ‘cope with stress’, but rather being able to increase your capacity, to sustain and enjoy high pressure, without experiencing the consequences of fatigue and burnout.

But instead of worrying about how you are going to force yourself through a day’s work or chores and how you are going to summon the energy to be social when you are done, how much would you give to have a sense of excitement as you take your steps out of bed?

If you are bothered by a lack of energy, no motivation, drowsiness, and a feeling of not caring about what happens, you may be one of countless Australians plagued by fatigue.

Why are so many of us so fatigued?
There’s no easy answer. Fatigue can stem from illness, poor sleep, and stress, lack of exercise, overwork, medications, and depression. It can make us trudge through the day yet hit our beds wide awake.

Research says fatigue comes partly from ignoring our limits in a society where sleep and relaxation are sometimes bad words and all too often neglected.

There are thousands of Australians who have called me over the years since discovering that I suffered with two bouts of Chronic Fatigue Syndrome. There’s no magic pill. In fact, some drugs designed to fix causes of fatigue, including sleeping pills, can make matters worse in the long run. But simple lifestyle changes can definitely help.

To many in our society today including the average overworked, overstressed Australian, chronic fatigue syndrome (CFS) doesn’t sound like a disease. It sounds like reality.

Quick Self Care Remedies for Fatigue:
• Organise your time. Get up a few minutes earlier, so you won’t have to start your day feeling rushed and tired. Learn to delegate and say no when you have enough responsibilities and activities in your life.
• Be physically active. Try to get at least 30 minutes of activity most days of the week. Avoid exercising right before you go to bed, which can disrupt your regular sleeping habits and make you tired in the morning.
• Get the right amount of sleep. Most people need six to eight hours of sleep each night.
• Take a nap during the day. This may be especially helpful for teenagers who have hectic schedules studying for their Yr 12 examinations and older adults who tend to sleep less soundly.
• Quit smoking. Smoking steals some of your body’s oxygen supply, replacing oxygen absorbed by the red blood cells with carbon monoxide. Nicotine is a stimulant, and going through the withdrawal symptoms that follow smoking can cause temporary tiredness.
• Drink less caffeine and alcohol. Alcohol is a depressant and will make you feel tired, not boost your energy. Caffeine will give you a temporary boost of energy, but when the effect wears off, your energy level will drop drastically.
• Find your lunch style. Some people function best after eating a lighter lunch, whereas others need to eat their largest meal of the day at lunch. In either case, avoid high fat and high GI foods.
• Take breaks. Interrupt your workday with occasional breaks. If you haven’t gone on a vacation in a while, take a trip or unplug the phone and refresh yourself at home.
• Watch less television. If you depend on television to relax, you may find yourself relaxed into a state of sluggishness. Try something more stimulating, such as reading or taking a walk.
• Find ways to keep cool, calm & collected. Listen to music or relaxation tapes. Say a word, phrase, or prayer that gives you a sense of peace. Imagine yourself on a beach, at the mountains, or in your favorite spot.
• Embrace and live in the present. Practice “attention strengthening.” That’s the act of paying attention to what needs to be done now. People think that if they slow down and pay attention they’ll become less efficient. But you become more efficient, because you focus more clearly and revise priorities.
• Take a Breather. Take breathing intervals when you stop at a traffic light, wash the dishes or take a walk. When you’re anxious, sad or angry, focus on a few breaths as you feel the emotion. Take these breathing breaks to increase your focus and your energy in the present. Notice how you feel after you breathe.

Four keys to boost your energy levels:
1. Eat a wholesome, hearty carbohydrate-rich breakfast such as a big bowl of cereal and a whole grain bagel. Research suggests people who fuel well at breakfast tend to eat a better (more wholesome) lunch and have a better diet throughout the day than do people who skip or skimp on breakfast.

2. Eat abundant fruits and vegetables. When you are eating on the run both at home and on the road, you can easily fail to consume the recommended seven servings of fruits and vegetables per day. A simple way to boost your fruit intake is to have a tall glass of orange juice at breakfast, along with a big banana or other fruit on cereal, and then eat a double serving of colourful vegetables at lunch or dinner (such as a big salad or a generous portion of cooked vegetables).
Can’t stomach them or your kiddies won’t touch them…check this out

3. Limit your fat intake. Of all the types of foods, fatty foods contribute to the biggest health and low energy levels throughout the day that have you feeling like your tank is running on empty. Your best bet is to eat only small portions of fatty foods, or choose low fat alternatives.

4. Drink plenty of water or other non-alcoholic fluids to prevent dehydration. You should drink enough fluids so you have to urinate every two to four hours. The urine should be clear and copious (versus dark and concentrated). If you do not urinate, let’s say from 9 a.m. to 3 p.m., you are dehydrated and need to drink more fluids.

Beat Tiredness & Fatigue Presentation today! Think Like A Champion Club Members click here to download the mp3 recording “Beat Fatigue, Boost Energy: How to Stop Working Yourself to Death” now which teaches you:
** The three mistakes, that almost every one makes, which CREATES stress and burns you out
** The 4 key principles of building mental toughness – your inspiration from within to the stress and pressure in your life
** How to develop a champion attitude
** Is there a right way to achieve a practical work-life balance?
** How to convert unproductive stress into energy & enthusiasm
** How to immune yourself from stressful clients, customers and colleagues
** Why fruits and vegetables are your best ammunition against all of life’s deadly oxidants

Nothing above is rocket science …then why is our society running around like headless chooks in a state of overwhelm crying ‘time poor’.

It really is crunch time at this time of the year! Make a commitment to you to get back your vitality, energy & potential to live life to the full, that Shelley Taylor-Smith says…is your birthright to achieve and enjoy too!

If you are sick and tired of being sick and tired. If you are unhappy about your fatigue, chronic fatigue, glandular fever, low energy and vitality and the impact this has in your life, please attend these life changing presentations with 7-time World Marathon Swimming Champion, Shelley Taylor-Smith. Read the 10 tips for recover from CFS (chronic fatigue syndrome).

Cheers to your good health!
Shelley Taylor-Smith

P. S. If you want to achieve greater energy levels, you might want to read what I have to say. It may help you with issues you are now facing. Review past blog posts and read the articles at http://www.thinklikeachampionclub.com/articles

PPS: Want to Pick Shelley’s Brain? Email Shelley directly at champion@championmindset.com.au with subject header: “I want to Pick Shelley’s Brain” and send your enquiry/questions.