Samantha Cooke Personal Training

One positive thought each morning can make your whole day. On the flip side, predominantly thinking about the negative, can have a disastrous impact on your day.

No matter how big or small, there is always something good to look forward to, or reflect upon.

Being happy and positive takes effort.

Dig deep and focus on the good things, especially when you feel your day is getting tough.

You rule your mind!!

Obstacles and situations are inevitably going to happen, make sure your prepared with your positive thoughts for when they do!

Most females you talk to in the gym are chasing a “toned" body. But, for whatever reason have come to the conclusion that this is achieved through a low calorie diet, consistently performing high reps with light weights and completing things like HIIT, circuits and fasted cardio!

If you were to ask any female, that actually has that body - on a consistent basis, not sporadically through extreme measures, you'd find out that they all have the following things in common:

*Monitored calorie intake - often higher than you think, in order to support training.
*Consistently hitting a good protein target - 80g-100g.
*Regular resistance training.

I can assure you that focusing on these 3 things for a consistent period (at least 3 months) will do far better things for your body composition than a ton of “calorie burning” running, jumping, burpee'ing whilst trying the latest fad diet!

Train smarter, not harder!! Go for consistency over everything else.

I'm not sure where this idea came from but it's definitely NOT ideal.

Exercise is not a punishment.

*You don't exercise to punish yourself for eating.
*You exercise because it's good for you.
*You exercise because it's going to improve your quality of life.
*You exercise because it's going to allow you to live longer and happier and healthier.
*You exercise because it sets a good example for your children.
*You exercise because it makes you proud of yourself.
*You exercise because it's important to remind yourself you can accomplish difficult tasks.
*You exercise because it's the right thing to do...even (and especially) if you don't want to do it.

Exercise is not a punishment. So stop acting like it is.

Similarly...

Food is not a reward for punishing yourself with exercise.

You're allowed to eat even if you didn't exercise today.

😱😱😱

I know that's a crazy thing to say, but eating is actually kind of important to help, you know, keep you alive.

*Eat to make your body feel better.
*Eat to help you think better.
*Eat to set a good example for your children.
*Eat to celebrate life, family, culture, religion, and success.
*Eat to fuel your mind, body, heart and soul.

You are not a robot.
You are not a machine.
You are not a car.
You are a human being, and while food and exercise are obviously incredibly important for your body and its physical performance...
It's important to remember that exercise and nutrition are for more than just that single aspect of life.

Let's be honest, nobody wants to track calories forever.

However, tracking calories is the best way to educate yourself and help you to better understand calories, portion control & food volume.

Focus on baby steps.

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The second you try to restrict or cut out the food you love, the cycle of 'all or nothing' will begin again. Your nutrition and workouts need to fit your lifestyle.

Life is meant to be enjoyed!

A healthy lifestyle not only changes your body. It changes
your mind, your attitude, and your mood.

Discipline over motivation?!?!

It's better to rely on discipline rather than motivation?? YES!!

Motivation is very fickle and will not always last.
Discipline is something you can develop and always turn to even (and especially) when motivation is lacking.

However, motivation is still a very important part of the equation. It's just not the best idea to rely on it.

Interestingly, because motivation is driven by results, the more you practice self-discipline, the more motivation you will have. And, the more action you take with discipline, the more you will see results. And, the more you start to see results, the more motivated you'll become.

The gym or exercise in general has so many more benefits than 'just' changing the way you look.

It's a great way too look after every aspect of your physical and mental wellbeing and a fabulous way to build confidence!!