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

Spinach and Mushroom Quinoa – Hervey Bay Personal Trainer

Spinach and Mushroom Quinoa (servings 4)

Ingredients:
• 1 pound mushrooms (white or cremini), sliced thinly
• 3 garlic cloves, minced
• 1 tablespoon unsalted butter (omit butter for vegan version)
• 1 tablespoon olive oil (I prefer unflavored coconut oil)
• 5 green onions, chopped
• 5 to 10 ounces fresh spinach (to taste)
• 2 cups cooked quinoa
• 1 tablespoon olive oil (optional)(I prefer unflavored coconut oil)
• salt

Directions:
Heat butter and olive oil in a large skillet over medium-high heat. Add mushrooms and garlic and sauté over medium-high heat for about 5 minutes until mushrooms get soft and acquire a nice, golden-brown color. Add chopped green onions and mix.

Season with salt.

Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid and let mushrooms and spinach cook for about 1 minute or less, just until spinach begins to wilt.

Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until spinach wilts even more and quinoa warms up. Season with salt, if needed. Add another tablespoon of olive oil, if desired.

(Credit: http://juliasalbum.com/…/spinach-and-mushroom-quinoa-recipe/)

 

4 Tips to Help You Think More Positively – Hervey Bay Personal Trainer

 

Having a positive outlook in life is a choice. You can choose to see the brighter side of life instead of letting depressive and negative thoughts poison your mind. Doing so can have a positive impact on many levels of a person’s well-being. Researchers suggest that optimists are better skilled at coping with stress, have lower risk of cardiovascular disease and they tend to develop stronger immune systems.

Although optimism has been associated with many health benefits, the truth is positive thinking does not come naturally to everyone. So, if you are more of a skeptic, what can you do to become an optimistic thinker? Well, getting on the path to positive thinking may require different approaches, but they all revolve around identifying negative thoughts and replacing them with those that are more positive. While it may take some time, with continued practice you will find that positive thinking will start to become second nature. To get started with this important character-molding endeavor, here are 4 tips to help you think more positively.

1. Cultivate Positivity

The best way to develop any virtue is to adopt behaviors that reinforce that trait, and this applies to positive thinking as well. So, if you want to become a positive thinker, it is helpful to engage in activities that cultivate those emotions. Relaxation techniques such as meditation and yoga are effective ways to ease your mind and cultivate positive emotions. A 2002 study published in the Journal of Psychological Reports even found that the simple act of smiling seems to boost ‘positive affect’. You can also develop a powerful positive mindset by reciting daily inspiring affirmations.

2. Stay Away from Pessimists

The people you associate with can influence your behaviors, beliefs and overall perspective on life. It is therefore imperative that you choose your friends and associates wisely. If you hang around the wrong crowd, eventually some of their bad traits will begin to rub-off on you. So, if you want to develop optimism, you should surround yourself with positive people and spend less time around negative individuals. Pessimists will only feed your mind with doubt while optimists will inspire and encourage you.

3. Tame the Fear of Failure

Negative thinking often stems from the fear of failure. It takes root when thoughts of a bad outcome become deeply rooted in your expectations. To think more positively, you should not fear failing because in doing so, you are inviting failure itself. Instead, view mistakes and failure as opportunities to learn. It becomes much easier to maintain a positive outlook when we have forgiving expectations for ourselves.

4. Listen to Music or Read Books that Feed Your Positivity

What we feed our minds tends to manifest in our thoughts, words or actions. Therefore, if you want to be a positive thinker, you need to be careful of what you expose your mind to. You can increase optimism by listening to music or reading books that encourage positivity. Positive messages and stories can shape your thinking and lead to a more upbeat attitude toward life

There are many other approaches to improving positive thinking. The four methods shared above serve as a good starting point on the journey to mastering optimism. In conclusion, remember that being a positive thinker does not happen overnight. It takes time to nurture this trait and therefore a consistent effort will be required.

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.