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Interview with Vicky + Mitch taken by Anita – Savasana on Sundays

July 19, 2018realadmin_adminMindset, Testimonial

Thrive to Survive

Our 3 day Wellness: Rest & Rejuvenate Retreat is coming up in less than a month’s time, so I thought I’d share a little bit about one of my amazing, super-human fellow facilitators, Vicky.

During late 2017 I had a chat with founders of Real Fitness Training, Vicky and Mitch to try and understand how they keep it up long days of training, build a thriving community and somehow manage to glow like they’re getting ready for a Full Moon Party. As proof of the immense value they provide to the community, they’ve been nominated two years in a row for Local Business Awards and won this year. Go team!

What I loved most during this chat was how passionate Vicky and Mitch were about self-care and managing one’s fatigue and burn-out. They understand firsthand how important it is, and it has become one of the driving forces behind the creation of this retreat. So here are some key highlights that came up during our chat. I hope it gives you as much value and insight as it had given me.

On Vision and Purpose:

Vicky:

It’s funny you’ve asked about this. We just changed our mission statement. It’s a constant evolution and we’ve adjusted our mission statement to reflect what we’ve learnt over the years and what we want to achieve now, which is to help create optimal lifestyles.

When people first come to us, they want to lose weight. But weight loss is a by-product of other living factors. There’s a lot of information out there and it’s very overwhelming.

We just want to help people live their optimal lives by cutting through all of that and giving them the best education possible.

Weight loss will then be a positive by-product of that. There’s always been ‘trends’ that focus on quick fixes, which actually worsen the situation. I’d like to see more earth-based diets. Eating a plant-based diet is so good for your mental and physical health. It’s a practice of loving yourself and learning to love others and the Earth better.

On Burn-Out and Making Mistakes as Small Business Owners:

Vicky:

It was a challenge at the beginning to not bring work home, or switch between the two, especially when it was just Vick and Mitch. The biggest challenge so far during the transition from being a Personal Trainer to a business owner is finding balance between all the hats you have to wear. It’s been a slow process of letting go and accepting a change in Yoga teachers and PTs and giving clients to others.

We’ve learnt that it’s important to keep burn-out in check and to maintain balance when and where possible. I think it’s important for people to develop a practice of self-loving and self-compassion. Be kind and loving to yourself and don’t beat yourself up if you fall off the self-care wagon.

For example, when you’re in burn-out, it’s easier to take things more personally. Keeping up our self-care has dramatically impacted the way we now handle complaints. We try to be as compassionate and humble as possible.

Mitch:

I regret that I didn’t spend the first few years working on my own personal development. Owning my first business has been a catalyst for growth in all areas- in self, nutrition, client results, enriching trainers, being a team leader, being a supportive spouse. I would say developing self-awareness has definitely played a big part in helping us focus and work on ourselves. Don’t stay mediocre. When you make mistakes, play above the line- accept ownership, be responsible and be accountable for your actions.

On defining success:

Vicky: it’s hard to define success when you keep growing a deeper understanding of it each time. It’s more than just the material though. Work is an extension of who you are as an individual, so the more you grow, the more the business grows too. You need strong personal values for the success of your business. If you don’t, then you’ll jeopardize yourself and the business. If you live and breathe your values, you’ll attract the right kind of community and community is everything. It makes it easier to serve them if everyone has the same mindset.

Speaking of burn-out and stress management for busy people, make sure you book in for the retreat before it’s too late. Education wellness sessions led by Vicky & Belle, healthy cooking classes, daily yoga & meditation and time to yourself.

Click here to get your Early Bird special, valid until the 22nd July 2018.

I would love to hear your thoughts on this, especially if you’re a small business owner in the wellness industry. Comment, share, like- you know the drill.

Savasana on Sundays

Tags: #yoga #CastleHill #wellness
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Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
HOW TO STOP OVERCOMPLICATING YOUR NUTRITION With HOW TO STOP OVERCOMPLICATING YOUR NUTRITION

With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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