Already caught up...

Can't sleep.
Mind is going in overdrive.
Lost motivation.
Not feeling alive.
Don't have that spring in my step.
Can't be bothered.

We are 11 days into the New Year. A time of the year that reflects fresh starts, opportunity to start over.

Yet, in the last 11 days I have heard (and I am am guilty of this too) all of these words above, more I than can count...

Is life really that dull or busy that we can't see the fun only 11 days into a New Year?

While laying in bed wide awake last night (yep the first one is me!) I started to wonder about motivation... What drives people? What makes them tick? What gets people out of bed in the morning, no just dragging themselves out of be but springing out of bed with a love for life...?

For me, I have my goals... They keep me powering through the days... But it is when I start to forget about my 'why' for those goals that I get bogged down in just the 'doing' part... The hard work, the repetition of the plans, and forget to enjoy the journey...

Yes it is only 11 days into 2013 but (thanks to an email I received yesterday) I realised I needed to take a step back from my so structured life, write down what I value most in life and how I want to feel...Was what I am doing in alignment with where I want to be?

Since my university days, one of my little mantras has been - Faith, Love & Hope...
FAITH in myself
LOVE of life
HOPE in the universe (and that something wonderful is just around the corner)

I know this will click with several people... We need not get caught up in the little things...
Life is too short...

And it begins... 2013

A NEW DAY, A NEW MONTH, A NEW YEAR!

2012 was an amazing year for me... Getting on my feet, moving back to Brisbane with my little man, setting up Calma Health, helping clients achieve their dreams, meeting amazing friends in the health and fitness industry, running a half marathon, preparing for and competing in my first ever fitness model comp, then going on to place 3rd then 4th at the Nationals.... And so much more...

But the biggest achievement I feel that came from 2012 was the sense of contentment in myself. Knowing I don't have to prove anything to anyone, and that others opinions of me do not matter.
As long as I know where I am headed and what I want to achieve is all that matters. I hope with what I do, that I can help others find this feeling also... Because it is a great place to be in life...

I talk about goals a lot... And recently have had several (3 people in 1 week) tell me my life appears 'perfect'... This has made me think and lead to writing this blog... No one or nothing is perfect... But when you take the time to figure out what you want then work your butt off to set out to achieve those things, then OF COURSE you are going to feel pretty happy with your life! When you are on the right path, life seems to flow. When you don't know what you want, you haven't set out a path in any direction, then life feels like a struggle...

I have also had many people ask me over the past month what my plans/goals for 2013 are... I guess I have made my life fairly public so people are curious to know, which is fine by me! I love being accountable...

For me 2013 is INTEGRITY... I recently went to a fitness conference and they told us to pick a word. Pick a word to live by, that can be reflected in your everyday life, your actions and that you want to be known for... Integrity to me is saying what you will do and doing it. Speaking the truth, sticking by your words, living an honest life...

2013 for me is to BE my absolute best in what I chose to do... And that is...

- a mother
- a trainer/coach/mentor
- a business owner
- a competitor/fitness model
- a friend/daughter/sister

So that gives you a little idea of my goals for this year... Stay tuned for my more detailed journey of 2013...

Happy New Year. I hope that it brings you all the happiness, love and peace that you all deserve.

LIVE
LOVE
LEARN
LAUGH

xoxo

Counting my blessings...

It's been several weeks since I last blogged (actually 3 weeks from when I was in Melbourne for the Nationals)... Now comp season is over, it feels like I have dropped back a few gears instead of travelling at top speed... And, it's nice!!!

Don't get me wrong, I LOVE being BUSY! But I actually have some brain power back, and can be present in my daily activities rather than feeling like a space cadet jumping from task to task at a million miles an hour!

Since my last comp (last weekend) I have been asked again several times, 'When are you competing again?'. The answer is the end of NEXT YEAR... maybe... I will be continue to push myself with my training - and again work on my strength for a while, and will continue to eat very clean. I am looking forward to learning alot more about my body and want to work on getting to a point that I am as close to 'comp condition' as possible, all year round! I am SO grateful the experiences of this first year of competing, and CANNOT WAIT for many more years ahead of it!

Right now one of my biggest focus's is one of my baby's!... Nope, not my little boy. My other baby - CALMA HEALTH... And all of my amazing Calma clients!

6 years ago when I was travelling around the world, the idea of Calma (play on words - Calm + Karma) Health came into my head... And since then it had only ever been just a DREAM. It wasn't until I had had my son Harrsison, and had more time to think about and implement the idea, did I actually believe it would happen. I honestly BELIEVE everything happens for a reason. And today I am lucky enough to say Calma Health is MORE than I ever thought it would be right now!

Two images from my bedroom...
DREAM is on my wall above my bed head.
BELIEVE is at the end of my bed, below my vision board.

Fully booked with One-on-One PT & Rehab clients, several Online Australia-wide clients, our 6-Week Your Best Body Yet Challenge launching this week & an AMAZING team of comp girls all ready kicking into gear for next year! Still have to pinch myself...

LOVING my LIFE and EVERYONE in it!

Last week I was spending a quiet afternoon with my best friend (before she moved interstate :-( ) and I was telling her how much I LOVE what I do! It made me really realised, how lucky I was to be doing what I love each and everyday! Everyday for the last 3 weeks (that is no exaggeration) I have either woken up to a text message or email from a client letting me know how sore (but happy) they were from a session, how excited they are for their upcoming session, how keen they were to get started or start back up, or how thankful they were for their new program/plan...
Helping my clients achieve their GOALS, be the BEST they can be, regain their ABILITIES, reignite their LOVE for LIFE... Yeah, I am sometimes a little busy... But I am busy living a life I love, helping others do the same!

This is a photo I put up on Calma Health's FB page this morning... And it is what prompted me to reflect today and count my blessings. Something I think everyone needs to take the time to do every once in a while...

What have you done on the LOVING LIFE to-do list, today??? 


Email - sharna@calmahealth.com.au   or get in touch with us at  -   www.facebook.com/calmahealth

Time to Reflect

One of my favourite things to do is sit at an airport with a coffee and people-watch... Waiting for my flight to Melbourne for the INBA Nationals this Sunday, and I am doing just that... Be it a long black coffee, and not a Mocha... But it is SO nice to actually STOP, SIT & REFLECT on the past few months...

A whirlwind would be an understatement... After my last Fitness Comp in June, I openly blogged about not competing again until next year... Well, after a few weeks off, I was lucky enough to be approached by Federation Health/Reflex Nutrition and was offered sponsorship... Which, I guess ultimately changed my thoughts on competing again sooner! A BIG BIG thank you to Dean Jones, and the Federation Health team! Looking forward to many many more opportunities, to represent Federation Health and Reflex!

So, yes, this prep has not been as long or 'precise' as last prep, and I did enjoy an AMAZING 3 week holiday overseas right in the middle of it (which, by the way, I wouldn't have changed for the world -as I had the best time with my beautiful girlfriends!)... But looking back on the past 8 weeks and I am overall pretty happy with how things have gone.

I have been asked over the past week, "How do you feel?" "Are you ready?"...
Honestly, I have felt tired for several weeks! But I don't think that is a reflection of my prep... I seem to have a knack for taking on many tasks at one time! So, with training, prep, looking after my little baby boy, Harry, and building my other baby - Calma Health.... I can certainly say my juggling skills have improved this time around!

As for being ready?!?! Um, I think I am as ready as I will be this time! And if I am hard on myself, I can say I am not as ready as I was in May/June.... But I have learnt so so much more about myself, my body, my training, my diet, this time around and am even MORE EXCITED than ever to go into next years comp with so much more knowledge!

In the recent weeks I guided 2 amazing women to compete for the first time! It was the most fulfilling feeling seeing all the hard work and dedication of your clients/friends come together. Seeing them shine up on stage, to me, was almost more rewarding then my own progress and competition.
The fitness/Facebook/lifetime friends I have made since starting in this sport are what I value the most!

I know this will sound 'cliche' but no matter what happens on the day, I will be happy!
I am one super proud mumma, one super proud business owner/coach, and super proud competitor!

I often wonder whether to share as much as I do, so openly on Facebook and through blogging, but it keeps me going, keeps me motivated, and on the not-so-positive days - keeps me pushing through to the next day... So I just want to say THANK YOU. To whoever you are reading this, and sharing my journey with me!

So many exciting things happening in the (VERY) near future.... Stay tuned for the next chapter!

Shopping Trolley Accountability...

Accountability - being liable and having to answer to someone for your actions or some activity...

As part of my services through Calma Health, I offer clients (Online and Face to Face) the option of recording their food and training on a weekly basis, then sending me their DIARIES every Monday for the past week, in order for me to review and give feedback... This is one tool we have in place in order to help clients reach their goals faster.

So far, it has worked wonders!!! Most clients use it as a personal diary to reflect on how they are feeling, their actions towards food and exercise and monitor where they can improve and things to change... Often, they give themselves the feedback before I can even comment! 

This past week we had a 'LIGHT BULB' moment, when a client, who has been seeing great (gradual) improvements in several areas of their life due to small changes in their diet... This client was so impressed with how 'healthy' their shopping trolley looked they had to send me a photo!

Look at the vibrancy and colour in this trolley!!!

This client also mentioned that someone at their work had noticed the small, healthy changes to their diet and was inspired to make some changes of their own - cutting out 1-2L of soft drink per day!!! 

So.... this got me thinking... How cool would it be to inspire just one other person in your life to make one small healthy change of their own!?!?! 

Then I thought, if all of my clients, plus my FB friends/community got involved we could make some seriously healthy change!!!!

The IDEA I have is simple...

SHOPPING TROLLEY ACCOUNTABILITY!

1. Next time you go shopping, TAKE A PHOTO.
2. Paste it on my Facebook page (either my personal one or Calma Health - it doesn't matter - this is not for business, but to help spread a 'healthy' idea)
3. Have a good look at what is in your trolley. Comment on any changes you could make, or what you feel proud of that's in your trolley... Even share a recipe of what you are going to do with the ingredients in there!
4. Pass on the IDEA to others! 
5. If you want FEEDBACK from me, just say... I'll happily comment!

So, this weekend - happy shopping! And I look forward to HEALTHY SHOPPING TROLLEY PHOTOS being posted this weekend/next week and into the future!

In Health and Happiness,

Sharna. xxx

Need a reason to lift?

There are SO many reasons to lift weights and add some extra muscle to your body…

Speaking from experience, here are my

Top 7 reasons to Life Weights… i.e Make Muscle!

1. Muscle burns more calories at rest.

Did you know that every kilogram of muscle burns 10 Calories per day? That is the equivalent of 5kg of body fat over a year just by having an extra 1kg of muscle on the body.

2. Muscle costs calories to move around.

Muscle is lean weight that costs energy to carry during exercise, and burns more calories than fat to move around.

3. Muscle reduces blood sugar levels

Muscle is effective at using blood sugars for energy, which helps keep your insulin levels down. Stable blood sugar levels/insulin levels makes keeping lean easier.

4. Muscle prevents falls

Muscle helps you stay strong and stable on your feet.

5. Muscle makes it easier perform everyday activities.

The stronger you are the easier it is to carry shopping bags, play with kids, clean the house, generally everyday tasks.

6. Muscle makes your bones stronger.

Performing strength exercises helps your bones stay strong and reduces your risk of osteoporosis later in life.

7. Muscle improves you looks.

You look smaller and more toned by having more muscle and less body fat on the body… Simple.

Get a HEAD START...

Do you start your week Monday mornings? 

Dragging yourself out of bed with a severe case of Monday-itis... 

Or do you jump out of bed excited about the week ahead and the things you are going to achieve throughout your week?!

One habit that I have learnt and found invaluable during my training for Fitness competitions, and staying healthy and fit in general, is Sunday shopping and food prep time!

Often during the weekdays life gets busy, things come up, plans don't always go to plan... But when you have your snacks, meals, supplements and vitamins all prepared and served out as needed, then it is as easy as grab and go... No excuses necessary.

The only other obstacle you may find yourself struggling with during the week is whether or not you 'can be bothered' to exercise or not... Those few extra minutes sleep in the morning sound more appealing than jumping out of bed in the dark when the alarm goes off! Well, all I can say to that is remember your 'why'... What is it that you really want to achieve? Why do you want to achieve it? Spend some time on your Sunday's, while you are prepping your food, to think about your goals and why's for that week...

Get a 'head' start for the week and have a plan of attack for it all!
That way... You can JUST DO what needs to be done, even when you don't want too...

I came across this anonymous quote yesterday.. Have a think about it...

 "Your body doesn't care if your mind isn't motivated... The results will be the same..."

To a happy, healthy and productive week - Don't WISH for it, WORK for it! xxx