Jodie Litzow Personal Trainer » Hervey Bay Personal Trainer

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  • Hi Everyone! Thanks for stopping by.

    I am so proud to be offering one of the only PRIVATE PERSONAL TRAINING STUDIOS in Hervey Bay.

    The studio has under gone a transformation from a photography studio to a comfortable and private Personal Training Studio.

    I believe that all women deserve the opportunity to exercise in comfort and privacy if they wish, with out the feeling of being intimidated or judged.

    *Private
    *Air-conditioned
    *Comfortable
    *Strength Training
    *Weight Loss
    *No big noisy gym
    *No intimidation
    *No waiting for equipment
    *No Gym Membership Fees

    Jodie x

WORTH IT – Hervey Bay Personal Trainer

 

YOU ARE WORTH MY TIME!
Worth motivating
Worth encouraging
Worth listening too
Worth supporting
Worth believing in

WORTH MY TIME.

Are you worth your time?

DEFEATED | DETERMINED – Jodie Litzow Personal Trainer Hervey Bay

This has been a HUGE week of mindset challenges and breakthroughs here in the studio.  I have had women tell me that they are on the path to winning the battle over their own thoughts, personal perception along with self doubt.

One of my clients said “My biggest challenge I have had to overcome is: My own thought patterns, the way I thought others saw me, the way I saw myself.  My doubts, my fears.  Failing…. I was my biggest obstacle/challenge stopping me from getting to where I wanted to be!”

I had another client ask me about mindset and how to believe in themselves, how to become and get more determination of mind to not let the physical challenges of weight training defeat her mentally.

 

This got me thinking about what the opposite of being defeated was.  We don’t want to be conquered, we want to champion on and through those mental barriers no matter what it might be, in our personal lives, work, training, food, weight loss, body image.

 

So lets gather a list of POWERFUL opposites/antonyms so we can read them, write them, have them burned into our minds, reflect on them, source them in need and live and breathe them!

UNDEFEATED

VICTORIOUS

SUCCESSFUL

TRIUMPHANT

UNBEATEN

CONQUEROR

INVINCIBLE

CHAMPION

STRONG

ABUNDANT

AMAZING

INTENSE

JOYFUL

ON TOP

PROUD

UNBEATABLE

WON

Be DETERMINED and not DEFEATED!  YOU’VE GOT THIS!

 

 

How to Wake Up More Earlier in the Morning – Hervey Bay Private Personal Training Studio

 

You’ve probably heard it so many times: “the early bird catches the worm”. Productive and successful people often get up earlier. But it’s far easier said than done! Here are a few ways to make it happen:

  • Getting to bed earlier is one easy way to wake up earlier in the morning. You probably already know that. This way, you can still get a full 7 or 8 hours of healthy rest each night, and wake up refreshed and energetic in the early morning hours.
  • Another trick for getting up earlier, and staying up, is to place a noisy alarm clock across the room from your bed. Set the alarm for whatever early morning hours you desire to rise, and the act of getting out of bed, orienting yourself, and walking across the room gives you a better chance at staying up rather than crawling back under your cozy covers.
  • Some people have successfully reset their mental morning clock by taking gradual steps. If you want to get up 1 hour earlier in the morning, set your alarm just 15 minutes earlier tomorrow. Move that to 30 minutes earlier than you are used to waking up the following week, slowly building up to the desired 60-minute advanced rising time
  • Your internal clock is naturally inclined to stay awake when it is light outside, and to sleep when it is dark. Use this biological fact to your advantage. You can purchase an inexpensive electric timer at a home improvement store, and attach it to several bright lights that make it nearly impossible to stay asleep once your alarm goes off.
  • Reinforce in your mind exactly why you are getting up early. If your reason is big and important enough, reminding yourself of it every morning could be enough to do the trick
  • Peer pressure is another way to make sure you rise before anyone else. Maybe you want to get up earlier so you can be the first one in the office or at your workplace. If this is the case, that fact could provide the motivation to get your lazy rear end out of bed when your alarm clock is screaming at you at a very early hour.
  • Studies show that exercising in the morning leads to better sleep patterns late at night. Your morning routine could include 30 to 60 minutes of exercise. This not only promotes good health and energy in the morning, but it can help make you feel tired enough at the end of a long day that sleep comes easy and early.
  • If none of the above tricks work, you could try melatonin. Your body naturally creates this chemical to help you sleep. Begin with a relatively low dose, 0.5 to 1.0 milligrams each night. You may have to take your melatonin supplement 5 to 6 hours before bedtime for a few days in a row before you notice any change in your sleeping habits.

7 Steps To Break (or Make) A Habit – Hervey Bay Personal Trainer

 

We all have habits, some good and some not so good. These are behaviors that we’ve learned and that occur almost automatically. And most of us have a habit we’d like to break, or one we’d like to develop.

For most people, it takes about four weeks for a new behavior to become routine, or habit. The following steps can make it easier to establish a new behavior pattern.

1. The first step is to set your goal. Especially when you are trying to stop or break a habit, you should try to phrase your goal as a positive statement. For example, instead of saying “I will quit snacking at night”, say “I will practice healthy eating habits”. You should also write down your goal. Committing it to paper helps you to commit. It can also help if you tell your goal to someone you trust.

2. Decide on a replacement behavior. (If your goal is to develop a new habit then your replacement behavior will be the goal itself.) This step is very important when you are trying to break a habit. If you want to stop a behavior, you must have a superior behavior to put in it’s place. If you don’t, the old behavior pattern will return.

3. Learn and be aware of your triggers. Behavior patterns don’t exist independently. Often, one habit is associated with another part of your regular routine. For instance, in the snacking example the trigger may be late night television or reading. You automatically grab a bag of chips while you watch. Many people who smoke automatically light up after eating. Think about when and why you do the thing you want to quit.

4. Post reminders to yourself. You can do this by leaving yourself notes in the places where the behavior usually occurs. Or you can leave yourself a message on the mirror, refrigerator, computer monitor or some other place where you will see it regularly. You can also have a family member or co-worker use a particular phrase to remind you of your goal.

5. Get help and support from someone. This is kind of obvious. Any job is easier with help. It works even better if you can form a partnership with someone who shares the same goal.

6. Write daily affirmations. Write your phrase or sentence in the present tense (as if it were already happening), and write it ten times a day for twenty-one days. This process helps make your goal a part of your subconscious, which will not only remind you to practice the new behavior, but it also keeps you focused and motivated.

7. Reward yourself for making progress at set time intervals. Focus on your goal one day at a time, but give yourself a small treat at one, three and six months. The rewards don’t have to be big or expensive, and you should try to make it something that’s associated in some way with the goal. Doing this provides you with both incentive and extra motivation.
Following these steps is no guarantee of success of course. Depending on the habit it may take several tries to finally make the change. But if you stick with it, you can do it. Good Luck.

Is Your Mindset Preventing Your Weightloss Goals? – Jodie Litzow Personal Trainer

How do you describe yourself? What labels are you putting on your body? What labels are you putting on others? How do you react to a physical compliment?

How many times have you labeled yourself as a beached whale when at the beach or said “my legs are fat” or “I can’t get rid of this tummy” or when with friends “I’m the fat one” or “there’s lots of me to love”

Do you think or even say “she needs to eat a burger” or “I hate skinny bitches” or “nice to be thin” in a sarcastic manner.

What really is the meaning or underlying thoughts and emotions that come with the way you label yourself and others?

Have you tried and tried to loose the extra kilos but keep putting more on?

Have you ever stopped to think that your self labeling, even though you joke about it, is effecting your weight loss goals? Are you OK with carrying your self imposed labels? Do you really want to loose the weight or are you comfortable with the labels?