Any exercise may feel hard at first, especially if you’re just getting started. But as you become more consistent, your body gets stronger. And while enjoying exercise may seem impossible, once you’ve found a routine that fits your personality and lifestyle, you might find yourself looking forward to your workout.

How many times have you heard people say, or said to yourself, that your are going to lose weight, get fitter or build that muscle you have always wanted, only to feel that you repeatedly fail at your attempts? The reason is that you have unintentionally programmed your brain to fail!


There are many reasons for us that prevents us from getting our goals. When it comes to exercise goals some of the most common issues is our fear of failing.Remember in order to achieve anything in life, we need to take some level of risk. There is risk every time you get into a car for example. If you want to be successful, you need to look at the probability of the risk occurring and the benefits of taking that risk and going after your dream or goal.

During the Transformation Coaching programme we equip you with powerful tools to help you structure and accomplish your goals. In addition to this our Transformation coaching programme include amazing well researched and proved developed techniques to assist you and help change your mindset around eating habits, negativity or challenges around exercise. Let us help you overcome the challenges you have been facing, physically and emotionally.

You need these 3 powerful weapons to create a good balance:

  1. You must have a desire for what it is you want to do. YOU must want it, not someone else. You must have a desire for what you want to accomplish. You must have the desire to lose that unwanted body fat. You must have the desire for change, and you must have the desire to be successful. Desire usually comes hand in hand with passion. You will have a desire for something when you have a passion for that thing. Wherever that passion is, there will also be excitement. When you desire something so much, you will usually develop a passion for that and be excited about going to attain it. You see, that desire is a must, but that desire is not enough. It takes more than that. Think about it:
  • A lot of people in the world desire to be millionaires but how many of those people actually become a millionaire?
  • A lot of people desire to look good physically and live a healthy lifestyle, but how many people really experience that to the fullest?
  • A lot of people… like you… desire to get to the next level and live life to the fullest, but how many people really see the results that they desire?

I hope you get the point and see where I am going – that desire is not enough; just wanting it will not get it for you… But you must want it! Understand that desire is the first component that you must possess in the process, and if you don’t have this the rest of the keys will not function the way they were meant to. Without a true desire, you will eventually fail.

I am not going to sit here and tell you that this is going to be easy. If it was easy, you would have seen the results that you desire and would not even be reading this webpage right now.  It is going to take hard work and some discipline. It is going to take consistency and sweat. Times are going to get tough, and the road is not always going to be paved.

So as you can see; desire is a must. You have got to want it, and you have got to desire it! “What is it that you truly desire?”

  1. You have probably heard the saying that people perish for the lack of knowledge. I believe this to be very true. You see, if you want to be that millionaire who we spoke about in the above example, you have got to have some knowledge on how to go and make a million rand. You can have all the desire in the world to be a millionaire, but without the knowledge, it is going to be hard to acquire that million rand, unless of course you inherit it or win the lottery. Then you still better have some knowledge on how to make that money work for you and turn it into five million. How many times do you hear of someone winning the lottery and losing all that money within a few months’ time frame?

You see, the same thing applies to losing weight or gaining muscle, to being wealthy, to being successful, to having what you want. You must have the knowledge on what to do, to not only make it happen, but to continue to make it happen. What kind of exercising is best for accomplishing your goal? What do you need to be eating on a regular basis? What steps must be completed to reach your goal? You have got to do what it takes, to acquire the proper knowledge to be successful. You see, you can have some knowledge on how to make a million rand, but if it is the wrong knowledge or information, you are just wasting your time.

  1. Plan of Action. A strategy! I believe that this is the area where most people fail. Those individuals who have the desire to make a million rand, and the knowledge to make a million rand, still need to have a plan of action, a strategy on how they want to achieve it. You see, if you fail to plan then you are planning to fail! So, for you to get to the next level, you must have a step by step plan of action.

Now imagine watching the ultimate suspense movie, with 30 minutes left until the end, and the power goes out. You were almost there and Bam! You probably asked yourself where do I go from here or where do I begin. That is one of the reasons that people fail. Simply, they do not have a plan of action, the tools necessary to thrive. Now for your plan to work, you must follow it step by step and execute it efficiently. A lot of people get so anxious and want to skip ahead to get to the final result. Have patients and follow the plan that works and follow it to the tee. All successful people have a system that they follow, and this is why they experience ultimate results.

If you’re tempted to quit, take it as a sign that it’s time to change up your routine.

  • Work with a trainer: An experienced trainer can turn a boring or ineffective workout into a fun, effective and challenging routine.
  • Change your workouts: Keep things interesting and try find an activity that you enjoy, even better if it’s fun. Don’t keep to same old same old all the time, change things around by doing different types of training, such as circuit training, high-intensity interval training etc. Be sure to balance strength with cardio workouts. This also helps you avoid plateaus.
  • Avoid skipping: If the temptation is there to skip your workout, there’s probably a reason. Really think about what it is and if it’s something you really can overcome, and does it really outweigh the benefits of your training?.

Common excuses we make to ourselves not to exercise

I am not seeing changes in my body, so why bother.

If you’re not losing weight as fast as you hoped or getting sculpted abs, the frustration might make you want to throw in the towel. Remember: You don’t put weight on or become deconditioned overnight. Likewise, you can’t lose weight or rebuild your strength overnight either.

Getting started is the first step toward reaching your fitness goals. Give your body time to react. It could take up to 12 weeks of exercise before you start seeing major changes.

Make sure you’ve set realistic fitness goals and understand how weight loss / muscle building works. In the meantime, stay focused on the many other benefits of physical activity, such as reducing stress and improving posture, but above all the enjoyment of it. It’s always easier and fun when you have a buddy sharing the experience with you.

I don’t know how to exercise.

Being an exercise beginner can be overwhelming (and even intimidating). There are many different types of exercises you can try. Some will work for you and others might not. Figuring that out for yourself can be challenging. The good news is, there are plenty of resources out there to help. Google is your friend.

If you’re part of a gym or fitness center, consider working with a personal trainer. If you’re working out at home or on a budget, try getting started with a free fitness program. Never be afraid to ask for advice from the right person.

I have childcare responsibilities.

With school and after school activities and sports, kids and teens can have schedules as busy as you as their parents. Just because you have carpool duty or need to make sure your teen gets to practice on time doesn’t mean you have to neglect your own fitness goals. In fact, exercise can be a great activity for the whole family. Making time for a workout doesn’t just benefit your health; it also sets a good example for your kids.

Exercising with kids requires planning, but it’s not impossible. If you look to your community, you’ll likely find some good resources.

  • Parents with little ones: Join a health club or gym with a daycare center.
  • Put on an exercise video when the kids are napping or you’re waiting for dinner to cook.
  • If they’re old enough, invite your kids or teenager to be part of your routine or exercise plans. Show them how to lift small weights, have them count your repetitions, or take them along on your daily walk. Encourage your teenagers to exercise as this is both good for their health as well as their social development and self-image.
  • Find family-friendly activities in your community. If you’d enjoy coaching or mentoring, see if there are opportunities involved with your child’s sports team.
  • Rethink exercise: Challenging kids to a running race or playing an animated game of tag can burn calories too.

I am way to stressed.

Being stressed can make everything more difficult to face—workouts included. At the same time, waiting to feel like you want to exercise can backfire. Working out or being physically active is one of the most effective ways to alleviate and combat stress. Motivation is something you have to work at every day. Here are a few tips you can try:

  • Set reasonable weight loss goals and remind yourself of them every day.
  • Talk with others about their goals and how they stay motivated.
  • Focus on how you feel rather than the numbers on the scale or what you see in the mirror, at least in the beginning. If weight loss is slow or you aren’t seeing changes in your body as soon as you’d hoped, it can be discouraging. But there are other benefits to working out, such as better balance and more energy, that you might be overlooking.

Exercise makes me feel tired and sore.

Exercise can be uncomfortable, especially in the beginning when you’re trying to find your stride. Once your body adapts, it starts to get easier. Still, even experienced fitness gurus experience some soreness after a hard workout.

If your workout is truly painful, you may need to try something else to avoid injury. If the soreness is just the result of your body getting used to moving more, here are some things you can try:

  • Ease into it: Start with a few days of moderate cardio (like walking) and basic strength workouts to build endurance and strength.
  • Stay in your target heart rate zone: You should be able to carry on a conversation if you’re working at a moderate intensity.
  • Start with light weights: With weight training, an effort is needed to build lean body tissue. When you’re just starting out, any weight you lift is going to require effort. In the early days, focus more on maintaining good form. Then increase your weight once you’ve mastered the exercise.
  • Take extra rest days: If you’re more sore or exhausted than usual, or haven’t changed up your routine, take it as a sign your body needs an extra rest day to repair and recover.

I can’t commit to exercise forever!  

When you only think about exercise in the long term (“I have to do this forever!”), it can be overwhelming. Keep in mind that you don’t have to change everything in your life all at once, and not all the changes you make have to happen overnight. If you’re having trouble sticking to your workout routine, try to:

  • Start with small goals: It’s easier to stick with a workout when your goals start small. Try challenging yourself to walk an extra 10 minutes each day or get up early for a short yoga workout.
  • Plan ahead: Schedule your workouts and prepare for them ahead of time so you’re not tempted to skip them.
  • Make exercise a priority: Ask yourself if a fitness routine is truly important to you or if you just want it to be. Making exercise a priority takes commitment, and commitment takes motivation. For all us workaholics – schedule your training times in your diary, block those times off for you and know those are non-negotiable times for change. Figure out what your goals are, but keep them realistic.
  • Don’t focus only on weight loss or muscle gain: If your only goal is weight loss or muscle gain, it can be hard to stick to a routine if you don’t see results right away. While you don’t want to lose sight of your long-term goals, try giving some of your attention and focus to the other benefits of exercise. E.g Time out just for you, stress relief, social interaction with likeminded people, better general health, a more balanced life etc.

I don’t have time.

When you’re looking at your to-do list, it might feel like you just don’t have time to exercise. But exercise doesn’t need to take a lot of time to be effective. And, if you look more closely at how you spend your time, you might realize you’ve got more of it to carve out than you thought.

  • Put your workout on your diary / schedule.
  • Just because you can’t find a 45-minute slot of time during your day for a workout doesn’t mean you can’t work out at all. Try breaking your activity up into 10- or 15-minute segments. Research has shown that split workouts are just as effective as continuous workouts.
  • Get up a few minutes early and take a brisk walk, use part of your lunch break for a stretch, or take the dog out around the block after work. Even small changes, like parking at the far side of the mall entrance or taking the stairs when possible, add up over time.
  • Remember: Exercise generates energy. The more energy you have, the more you’ll get done each day.

During the Transformation Coaching process, we support you in working with your here and now thoughts, feelings and behavioral goals. Learning and practicing new ways of coping with difficult emotions:

  • Developing self-compassion.
  • Body image healing work.
  • Exploring your true values.
  • Exploring and working on motivation, patience and hope.
  • Learning and practicing ways of challenging eating disorder thoughts, beliefs and behavioral patterns.
  • Helping you to set goals and supporting and guiding you in achieving your goals.
  • Challenging eating disorder behaviors in a planned, supported way.
  • Supporting you, in accessing and strengthening your authentic self or wise mind, so that this part of you can strengthen your healing process from an eating disorder.
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