Body Transformation

Category Archives — Body Transformation

The 3 R’s of a Healthy Mindset

During the last 6 months of my time as a personal trainer, I noticed 13 distinct patterns of negative thoughts, feelings and behaviours among a specific group of individuals. It didn’t matter what diet or physical activity they were engaged in, it didn’t yield lasting results.

I set to find out why this group struggled with motivation, developing and maintaining healthy habits and achieving more permanent outcomes. I discovered was these wonderful individuals who truly believed that they couldn’t lose weight, get healthy or whatever, subconsciously acted in ways that would make their belief a reality.

The real discovery was pointed toward certain events that have happened in the past that changed that persons belief into a negative one (e.g. name calling, bullying or mocking).

These negative events shaped their beliefs about what is possible and what they expected the outcome to be in certain situations. When I work with people with their health & fitness journey, it’s important that they go through the 3 R’s of developing the correct mindset for their success. Recognise, release, refill.

First, they recognise the negative things they are saying about themselves, their body, expectations and what events triggered it. Second, they go through the process of releasing the negative emotions associated with those events. And third, they begin the process of refilling their mind with information that strengthens, uplifts, and inspires them to create new positive beliefs about who they are and what outcomes they wish to achieve.

By identifying and releasing those roadblocks that continually frustrate you, you’re able to free yourself from experiencing the same outcomes and create the opportunity to change your beliefs and actions.

Are You Getting in the Way of Your Own Progress?

Are you too afraid to take action because you’re afraid of what others may think? Do you talk yourself out of doing something that’s important to you because you think about all of the negative things that could happen?

If that’s you then this episode is here to give you the courage to overcome your fear!

That’s an interesting question to ask yourself, “Am I getting in the way of my own progress?” My guest Fraser Cameron dives into that question and how the majority are living with too much fear.

Fraser who is a Transformation Coach in Auckland, NZ shares in this episode how we’re held back by fear and how a person can feel fear and act in spite of it.

He shares 3 key tips that have helped his clients overcome fear, gain momentum in their life and feel confident to achieve things they thought were impossible.

You can check out Fraser’s website or find him on Facebook and LinkedIn.

4 Important Things PT Clients Do That Made Them Successful

When people sign up to a gym, why do some succeed in achieving their weight goals and others don’t? Are there secrets that the achievers know that others don’t? If you’ve wondered what others are doing differently to get their results, then this episode is for you fellow gym-goer!

I interview Personal Trainer Claire Rapira (FB: Claire Rapira-Personal Training) and asked her what her successful clients do that lead them toward achieving their goals. She was happy to share what they were, and I might add that her insights into what her clients do can save you time and money paying for a gym membership.

Heck, it might even inspire you to use the gym so you can at least feel like you’re not just giving away money.

This episode covers:

  • The 4 most important components that made her clients successful.
  • The 4 most important beliefs that you need to make it on your journey.
  • The importance of connecting with the right trainer.

Learning what works for others leaves clues and patterns and this episode contains valuable patterns that can make all the difference in the success of your journey.

How to Deal with Your Inner “Becky” w/ Tiffany Matthews

“Becky” has been causing a lot of trouble in Tiffany’s world. Becky is the name my guest Tiffany Matthews (@healthywealthywonderful) has given to her inner-critic. Whenever we’re striving to achieve our goals, Becky will try and stop you from making it happen. If you’re struggling to get Becky to shut up, then this episode is for you!

I had the great privilege of speaking to entrepreneur and health coach Tiffany Matthews. We spoke of a number of different topics and these are the top 3 that stood out for me (to get the details, you’ll have to listen to the podcast, which you can download the app on your phone or subscribe via iTunes if you want to listen on the go).

Is Your Plate Too Full?

Tiffany’s personal experience of doing too much captures similar feelings for most individuals. She said to me “the more I pile on my plate, the less space I have.” That simple description enlightened me. Think of the difference between a quality restaraunt and you local smorgasbord/takeaway. It’s quality vs. quantity. The more you do the less quality you can give, the more you wear yourself out and end up stressed and sick.

Tiffany’s solution is to set your important priorities and match incoming request to these priorities. Learning to say no is one of the most important things you can do. Saying no doesn’t make you less of a person. Set your 3 important tasks for the day and anything you get done after that is a bonus.

Who is Becky?

Becky is the label/name Tiffany has given to her inner-critic. We all have an inner-critic that loves to tell us all the reasons why we can’t do something. Tiffany noticed the pattern that people say they can’t do X because they’re Y. An example was a mum who wants to play at the beach in her togs with her kids, but can’t because she’s not at her ideal weight yet.

An actionable solution is an affirmation that mixes both a postive statement and a current “flaw”. “I am a succesful entrepreneur and I have a messy car.” Too me, it allows you to confirm that you are a success and it’s okay that you might have a thing that makes you uncomfortable going on at the same time. It shows optimism and vision with it being a mere fantasy that you’re completely perfect and that success equals zero flaws.

Going on an Information Detox

The last insight that was expressed was unfollowing anyone or anything that triggers your inner-critic. This is especially true if you’re striving to achieve a physique that you’d feel confident in. Following people or channels that make you feel insecure, doubtful and negative will only feed your inner-critic. The best detox is freeing yourself from those kinds of toxins.


What insights stood out to you in this week’s episode? I’d love to know so please leave a comment. You can connect with Tiffany on Instagram and Facebook with the handle @healthywealthywonderful and gain more insights into becoming the best version of YOU you can become.


4 Important Attitudes You Need to Master to Change Your Body

Media and marketing have made their message clear that if you want to change your body, you need to do physical things like exercise, eat healthily and sleep (recover). However all those physical activities are driven by our internal world first before they are manifest physically, and if these 4 attributes are not thriving within you, it doesn’t matter what you do physically.

It’s all part of the Personal Creation Sequence that I’ve created to help my clients understand how their inner-environment creates their physical reality. I’ve found from personal experience that creating a positive physical change in your body requires you to have mastered these 4 attitudes.


I’ll start with the hardest one first. Growth and change require time. Period! I’ve shared that you can’t plant a seed in the ground and rip it up one week later demanding fruit. The world has shaped us to believe that success is fast and easy. Sorry, I won’t get a lot of likes for this, but it takes time and work. There is a divine timing in all things that grow and you can’t demand it to speed up or slow down.

The two things I really suggest is that you forget time or deadlines in improving your physique and focus on the work that needs to be done. Change is a byproduct of work and since you can’t change time, there is no point focusing on trying to achieve something in the shortest amount of time possible.

If your value is invested in looking good by a certain time then you’re really going to be frustrated for most of your journey… if you last. Invest your energy in being patient with yourself and with the process and let the work naturally move you along.


Your actions are a reflection of your attitude and beliefs. Optimism isn’t a shallow happiness/positivity outlook, it’s the surety that you can achieve what you envision and from that confidence, you act to bring it about. Whenever you doubt, become pessimistic or lack the certainty that your vision is going to be a reality, you will stop doing the work. And if you stop and start all the time, is there any wonder why you haven’t been successful?

Decide to be certain with your vision, if you beginning to doubt, stop and consciously decide to remain committed and faithful to the end.

Patience and optimism go together. You must be certain that it will happen and patient to allow the process to take you there.


Improving your physique requires you to focus on the work that needs to be done today. The thing about the word work is that it can be associated with long, dreadful activities but it’s not. To work means that when you’re engaged in any activity, do it with your absolute best effort that you can give in that moment. It’s to remove your mind from the past and the future and center it in the present moment.

Whatever you do, do it with your best effort and be satisfied with it. Some days you’ll have real positive outcomes and some days you’ll be flat. That’s just the way it is, so don’t worry about it. Just do your best in the moment and you can be assured that it will all work out in the end.


The last attitude you need to have wrapped like a blanket is compassion. Don’t be hard on yourself, be kind to any mistakes that you make. I’d always tell my clients that every slip-up or mistake that you make is educational and should be treated as such. The health and fitness industry has put it into our minds that we must be perfect every day. What a stupid message. You run your own unique race, no one has your body, your life experience and spiritual DNA.

When you’re hard on yourself, do you think it will make you any better? No, no, no, no! If you go off the rails for a week or didn’t stick to your plan for a meal, your whole journey isn’t over nor has that activity shut you out of “physique heaven”. Just carry on. There are days ahead remember!

What attitude do you feel you need more of on your journey and which attitude have you mastered? Leave your comment below and if you liked this post please share it.

The Mindset You Need to Change Your Body w/ Alee Baytan

If you’re trying to figure out how to stop comparing yourself to others during your weight loss journey and stay focused, this post is for you.

I had the priviledge of interviewing Entreprenuer, Beachbody Master Trainer, Social Media Dynamite, Mother of 2 (currently 31 weeks with her second child), Alee Baytan (@domoredaily). She’s been through the challenges that come from dealing with her body image in a fitness environment.

She shares how personal development is the key to her transformation. Reading or listening to people who kept her focused on her goals, changed the way she thought about her limiting beliefs and pushed her to grow was the difference between success and failure.

Alee share a lot of insights like “every woman should embrace their OWN journey”, celebrating all the small victories through to her mental preparation to keep the focus on what she needs to stay on track. I love two of her instagram post and had a chance to have her explain it in more detail. “Stop fighting yourself and start fighting for yourself” and “We won’t be distracted by comparison if we’re captivated by purpose”.

I’m not going to giveaway all of what she’s shared, listen/download the podcast and listen. I’d love to know what stood out to you during my interview with Alee? Share your thoughts below in the comment section.

Have a great day!


[Video] How Body Image is Directly Linked to Your Thoughts

Have you wondered how you ended up liking or disliking the way your body looks?

I had the privilege of speaking at Trustpower about the root cause of how people end up with a negative view of their body.

I share my Personal Creation Sequence (not labelled at the time) that demonstrates how the view of our body and physical appearance is a direct link to our thoughts. What we absorb as information among other things on a daily basis starts the process of it becoming a reality.

By understanding what drives your current behavior around your body and health journey will allow you to change it in the direction you want to go.

I will explain more in the video. A big thank you to Trustpower for allowing me to share this portion of the presentation.

3 Tips to Make You Stick to Your Program

We’ve all had those moments when we lose momentum in our fitness journey. For whatever reason you struggle to keep going and find the motivation to keep working towards your goal.

I’m sharing 3 tips that will help you stay consistent with your program. If you follow these tips you can beat the plateau blues and turn a struggle into a joyful experience.

Love the Process

Result is a byproduct of executing the process in the right order. Take baking a muffin for example. If you follow the recipe you’ll get a muffin at the end. Obsessing about end result without focusing on process causes frustration and disappointment. The difference between someone who bakes really well and one who doesn’t is the love they have for the process.

The only way I’ve found that helps a person love the process is to train, eat and live the way that brings them joy. Whether it’s martial arts or yoga 2-3 times a week, paid or home cooked meals that nutrient dense and rich with flavor, if a process that is filled with things you enjoy will make it easier to stick with it long term.

Q: What can you add or replace in your journey to make it more enjoyable?

Measure Your Performance

It’s important to track one or two key areas that you wish to focus on. If you’re on a weight loss journey you’ll naturally gravitate toward the scales as a measurement. You may wish to consider something a little more concrete like inches off your waist and consistency in attending the gym or class each week.

For example, if you were to mark off the successful days you followed your nutrition plan on a calendar, how motivating would it be to see clean eating for 25 days in a row? 35 days, 60 days? Even if there are a few days where you had a day off or choose to do something different, would you be amazed at what you’ve accomplished.

Other areas you may consider to measure is strength, endurance, size, time/speed, consistency and so on. Only measure one or two things that are important for you at this stage of your journey.

Q: What one or two things will you measure? How will you measure it and how often?

Let Go of Expectations

You’re taught to keep your goals in front of you always, and focus on them with all your energy and strength. That is true. However, you must let go of how you think the journey should be for you to achieve your goal. This is the error people fall into. They expect the journey to be linear, easy, and within their own timeline. Just like baking, you have to give the process time to develop into a result.

You can’t plant a seed and rip it out one week later demanding fruit! Don’t concern yourself with how you will get to the end, trust the process, be patient and focus on the work that needs to be done today! Not tomorrow, not yesterday, concentrate your energy and effort on today. That’s the only guarantee you have in ensure success tomorrow.

Q: What expectations do you have that you’re willing to let go?

I love to know what you think and what part of today’s blog post you are going to apply or has helped you see things differently. Please comment below and share with someone that’s on the journey with you.

Have a great day!


My Experience in Learning to Love Myself

I’ve been exposed to an increase of people sharing their story or experience about learning to love themselves and their body. I think it’s great! And it’s great that influences of every kind are being open about it and people are resonating. I thought I’d share my thoughts and personal experience on the subject.

It’s a brief introduction into what I went through and I do this because I like to share the details in times where it’s appropriate or can strengthen, connect, or illustrate a principle that I’m striving to share with a group or individual.

For most of my childhood, I was always told “you’re too skinny! Eat more food! Gain more weight!” over and over I was fed this information which caused me to believe that in order to fit in and be valued by those around me, I had to eat a lot and gain a lot of weight. My value was invested in other people’s insecurities. Being told this over again had an effect on my self-esteem.

It wasn’t until I was a young adult that I began to make some serious changes and I had to first resolve the self-esteem issues I had growing up. One of the exercises I did was to look in the mirror (when no one was around!) I say to myself “I love you.” I don’t really care how that sounds. At first, I couldn’t look myself in the eye and honestly say that. I had to teach myself that I am valuable, I am created by God, I am enough. Saying “I love you” was a three-word phrase that implied everything.

Over time I saw that I was defined by the insecurities of others and that I didn’t need to live by their expectations anymore. My body, value and purpose were mine to develop and that I did. After building the best physique I could ever dream of, it didn’t release me of those past insecurities, it was the byproduct. Because I loved, respected and choose to focus on building my value, my body, confidence and outlook changed.

After a stressful 2 years, I almost shrunk back to a skinny man. I had to release my past physique and expectations when I got back into exercise again. When I first started it was hard, I was thinking about what I was like 2 years ago. I knew that in order to progress I couldn’t relive 2 years ago. 2 years ago isn’t going to help me today. Yes, I relied on my knowledge (that’s useful). I had to accept my reality but not be defined by it. I accepted that I can’t lift what I used to but it doesn’t mean I’ll never do it again.

Self-love isn’t just about accepting yourself in your current state, it’s about looking at yourself square in the eye and saying “I love you, I’m valuable, I define my greatness.” Then act on your expectations, serve others and watch your value increase.

What’s your opinions, thoughts or experiences in learning to love yourself? Comment below I’d love to know your thoughts.

Why Isn’t Mainstream Health & Fitness Focusing on This? w/ Wiremu Matthews

In part 2 of our discussion, Wiremu Matthews shares why stress is the number one killer in our attempt to achieve an optimal state of wellbeing and health.

Emotional stress is the biggest hurdle in achieving balance and Wiremu shares how you can release those emotions and feel peaceful, calm and free.

With all the information out there, it seems that we’re lacking in dealing with emotional stress. Health and is saturated in nutrition and exercise advice with a glossy brush over on stress and dealing with stored emotions not yet expressed.

If you didn’t listen to part 1, I encourage you to check that out as well.