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For as long as I can remember, I have always been a bit of an Olympics tragic.  Being born & bred in Australia the Summer Olympics was the ultimate viewing spectacle, made even better by the fact that the Aussie athletes would often punch above their weight.  
I am still drawn to the fighting spirit within each athlete to pursue their Olympic Games dream.  When an athlete's pivotal moment finally arrives, there is no doubting that sporting talent has propelled them to get to this point. However, what is often overlooked in their Olympics journey is the things that required ZERO talent. 
I was inspired to write this piece after watching the coverage of the PyeongChang Winter Olympics last night. Australia's Matt Graham spectacularly skied his way to a silver medal in the Men's moguls event. At age 12, Matt had to decide if he would pursue the Summer Olympics as a highly talented junior in sailing, or the Winter Olympics in Skiing. Great talent in both sports meant he was spoiled for choice, but not necessarily instant success.

It is truly inspiring to witness the outstanding athletic performance & technical skill of each Winter Olympics athlete.  Despite my inability to ever match this level of high performance, it is still possible to embrace the things that require zero talent to better yourself.  I have developed a list of basic strategies that you can use to create positive change in your life:
7 powerful strategies that require ZERO talent... 
1. BEING ON TIME
If you are honest with yourself, you will know if you are naturally punctual or traditionally late.  If you are planning to attend an early morning exercise session, prepare by having your training gear ready the night before.  Avoid hitting the snooze button on your alarm, as this is a bad habit to create for yourself.
2. WORK ETHIC
I have seen many naturally talented athletes in my time that have a poor work ethic. Because of their natural talent, individuals can often develop a default mindset that they do not have to work hard to succeed.  Work ethic requires no talent, however it is an extremely powerful strategy to embrace.  
3. EFFORT
To achieve success in creating a fitter, healthier you it will require solid, consistent effort.  Prepare to step outside of your comfort zone to create ever-lasting change.

4. BODY LANGUAGE
Does your body language speak of defeat and negativity?  Just the act of standing tall & ready to take on each challenge head-on can truly make a positive difference in how you approach life.
5. ATTITUDE
Your attitude towards creating a healthy lifestyle will determine your overall success.  Be positive...you've got this!
6. PASSION
It is evident that 'love' & 'hate' are our strongest emotions.  If you are passionate about achieving success and love the journey, your drive will be strong.

7. BEING COACHABLE
For good reason, the world's best athletes continue to employ a coach/ mentor.  Be open-minded to new ideas and do not let a know-all ego prevent you from positive growth.
Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

How to stop your unconscious mind from running your life...

In my previous blog post I explored the fact that a high majority of our decisions, actions , emotions and behaviour are derived from the programming in our subconscious mind.
So why does your life reflect your unconscious programming? This is because the job of the subconscious is to create reality out of its program, i.e. to prove the program is true. So if you have negative programming in your unconscious, Dr. Bruce Lipton says 95% of the time you will recreate those negative experiences in your life. For those of us who have ever taken time to check out our unconscious thoughts know, most of the programs our unconscious mind runs are based on negativity - for example fear of what other people are thinking of us, fear of not being liked or respected as we are, etc, etc. This is mostly due to the fact that our subconscious mind is home to pre-programmed beliefs, emotions, habits, values and protective reactions.

So...how do we get out of this endless cycle of old programs and start to be more in the conscious mind ? Because of the power of the unconscious mind (one million times more powerful than the conscious mind), and the amount of time it is running us (95-99%), Lipton says it takes a lot more than positive thinking to get out of it. Because as soon as you forget to be conscious, the unconscious is back in charge again. Sound familiar? He suggests meditation or other reprogramming techniques such as practicing 'mindfulness' to create a state of 'higher consciousness.'

WHAT IS CONSCIOUSNESS?

Consciousness is the basis of all our reality. In the real world everything you see, feel and perceive. All of your behaviours and interactions with people, your environment and nature are governed by your consciousness. This creates your reality. Your reality is different to mine and anyone else as we all have have differing levels of consciousness.

When you are living at lower levels of consciousness you are closer to relying solely on animal instinct. You can only experience life through your five physical senses. You judge and you evaluate in accordance with what you see, smell, hear, taste and touch. It also means you are a servant to your emotions and the emotions of other people. You are easily influenced and this can have a massive negative impact on your life.
WHAT IT MEANS TO HAVE A HIGHER LEVEL OF CONSCIOUSNESS?

A higher state of consciousness is likely to occur when your internal reference points shift from your ego, mind & body to the 'observer' of these three aspects. This is a state of awareness over your physical self and can be cultivated by some simple breathing exercises, meditation or periods of stillness. You identify with an aspect of self which is beyond merely thinking and feeling, creating a higher level of consciousness in the present mind.
A simple breathing technique that I use to increase consciousness is as follows:
Inhale (slowly breathe in through the nose) and exhale (slowly breathe out through the mouth whilst whispering the word 'EASY'). This will help to produce a state of relaxation and allow you to focus your mind on the present. Thoughts about the past and future may still present, but just let them drift in and out without consequence. This simple technique performed for a few minutes can be a great way to release stress and anxiety and produce an enhanced state of 'living in the moment.'
My favourite place to decompress is at the beach or near the river; as the water brings a calmness of its own. However, you can effectively practice this method of meditation at your work desk or at home before going to bed. As the saying goes 'EASY does it...'

References:

Life Trainings- Personal Development Programmes

http://www.lifetrainings.com/Your-unconscious-mind-is-running-you-life.html

Cosgrove, Fiona , (Wellness Coaching Australia): 'Coach Yourself to Wellness.'
Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

How to take back control and create everlasting change...

'Iron Constitution', 'Mental Toughness', Emotional Stamina', Intestinal Fortitude.'
Each of these powerfully-coupled words can evoke an image of invincibility. However, does the pure possession of such endowing personal qualities result in a human's state of self-mastery or success? Will 'steely resolve' alone allow you to 'rise up' when faced with great challenge or adversity?
When relating this to the 50-Day Challenge, is it your unconscious or conscious mind that holds the key to healthy-living success? Or more to the point, how much control do you have over your mind in creating positive lifestyle change?
To help explore the answers to these key questions, I will propose a bold statement:
'YOUR UNCONSCIOUS MIND IS RUNNING YOUR LIFE.'
A new perspective of why we are the way we are, has been introduced by some cutting edge molecular biologists. Foremost among them is former professor of medicine at Stanford University, Dr. Bruce Lipton (not the guy who invented the tea bag, just in case you were wondering?).
He says that the new science of epigenetics has uncovered that our genes are in fact controlled and manipulated by how our minds perceive and interpret our environment. It was formerly believed by science that it is our genes themselves which dictate our traits - that our genes form who and how we are. The new findings are great news because it means that we can change many things about the way we are, including our health, by changing how we interpret events and situations that happen to us.

For example Dr. Lipton shows that if we interpret things in a positive way, we start living healthier and create better quality lives, regardless of the genetic makeup we started with. A new attitude, positive or negative, sends new messages to the cells in our body and can actually reprogram their health and behaviour. This process is commonly referred to as Neuroplasticity.

Dr. Lipton explains that there are two separate minds that create what he calls the body's controlling voice. There is a conscious mind that can think freely and create new ideas 'out of the box'. Then there is basically a super computer loaded with a database of programmed behaviours, most of which we acquired before we reached the age of six.
FEATURE BRAIN CIRCUITS ISTOCK HiRes
The subconscious mind cannot move outside its fixed programs - it automatically reacts to situations with its previously stored behaviour responses. It works without the knowledge or control of the conscious mind. This is why we are generally unaware of our behaviour, in fact most of the time we are not even aware that we are acting unconsciously. In other words, even when we 'think' we are in conscious thought, it is our unconscious mind which is actually making our decisions for us.
The reason I stated earlier that your unconscious mind is running your life is based on the fact that it is predicted that we are on auto-pilot mode 95% of the time! Neuroscientists have shown that the conscious mind provides 5% or less of our cognitive (conscious) activity during the day- and 5% they say is for more aware people, many people operate at just 1% consciousness (I can relate to this!).
Dr. Lipton also states that the unconscious mind operates at 40 million bits of information of data per second, whereas the conscious mind processes at only 40 bits of information per second. So we therefore have an unconscious mind that is around a million times MORE powerful than the conscious mind, which is quite mind-blowing in itself. However, it is easy to see why it is the unconscious mind that shapes the choices we make and how we live our life.
The scientists show that most of our decisions, actions, emotions and behaviour depend on the 95% of brain activity that is beyond our conscious awareness, which means that 95-99% of our life comes from the programming in our subconscious mind.
In Part 2 of my blog I will discuss how to get out of the endless cycle of old programs and start to be more in the conscious mind. This will allow you to take back control and create everlasting change...

References:

Life Trainings- Personal Development Programmes

http://www.lifetrainings.com/Your-unconscious-mind-is-running-you-life.html

Cosgrove, Fiona , (Wellness Coaching Australia): 'Coach Yourself to Wellness.'
Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

What type of exercise 'Warrior' are you?

I had heard the colloquial term 'weekend warrior' thrown around, but I never knew it had such varied meanings?
warrior: a person aggressively, courageously, actively engaged or energetically involved in an activity.

I was inspired to write this week's blog after going for a run around the Mount Henry and Canning Bridge loop on Sunday. It was a typically warm Perth summer morning, and the water had an awe-inspiring 'glass-like' stillness to it. Around the banks of the river it was a hive of activity, as a varied army of 'Weekend Warriors' were out in full force. Some walked with dogs; some without. Some cycled with lycra; (thankfully) some without. Some ran with Ipods; some without.

It became evident that the 'weekend warrior' variety come in many shapes and sizes. It was truly inspiring to see so many people getting out and getting active. This lead me to want to find out more about this special breed of 'weekend warrior.'

I started by conducting a new-fashioned investigative Google search on the definition 'Weekend Warrior.'

The Urban Dictionary defined the weekend warrior as: 'A person who regularly parties on weekends. When you drink or smoke up on the weekends you can be considered a weekend warrior.' (OK....so that wasn't the definition I was looking for?!)

An American College of Sports Medicine journal described the 'weekend warrior' as follows:

'Some individuals may choose to compress their exercise into fewer days, such as during weekends only, giving rise to the term "weekend warriors." Although weekend warriors exercise only once or twice a week, each activity session can be prolonged, generating sufficient energy expenditure to fall within the current exercise guidelines.'

I would like to bring rise to a new type of modern-day 'weekend warrior' which I have witnessed to conquer all! I will call him... (no not 'mini me!') I will call him/her the 'Whole Week Warrior.' In their very essence the 'whole week warrior' leads a consistent path of structured exercise on weekdays and weekends. I have witnessed the benefits for the 'whole week warrior' to be truly 'whole-ranging':

*Healthy weight management

*Happier & healthier

*Improved energy levels

*Improved stamina & endurance

*Decreased risk of lifestyle diseases (eg. diabetes, cardiovascular disease).

For some of our Mind Body & Soul clients, I would already endorse them as 'whole week warriors.' For others it is a matter of picking up a weekend activity of two. For example, a couple of my clients have purchased bikes recently and committed to riding for 2 hours every weekend. During weekdays they complete 2x Group Training & 1x Personal Training sessions. They have now become 'whole week warriors' and are fully reaping the rewards.

From my experience, just one extra exercise session in your week can make a massive difference to your health & fitness. If you are not exercising at all, then yes even one exercise session is better than none at all. If you are doing 3 sessions during the week but nothing on the weekend, then the answer is to incorporate an active pursuit you enjoy on the weekend (eg. hiking, swimming, kayaking, cycling, running etc.)

The weekend is the prime time to get out and get active! We truly are in the 'lucky country' in Australia when it comes to outdoor exercise options. Minimal pollution, spectacular beaches, world-class cycling and walking tracks, great local parks and reserves; and stunning scenery to match.

It's time to get your 'Whole Week Warrior' on!

Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

The 5 power strategies to live a healthy & happy life...

Most of us know what's required to live a healthy and happy life...
For example, we are aware that we should eat less sugar, eat more fruit & vegetables, and exercise regularly. The reality is it's not rocket science. But why, then, do so few people do the essential things well?
The answer is because so few people have an effective system in place. History tells us that millions of health experts have failed to solve our collective health needs. This is evident in the fact that so many individuals have been unable to create healthier lifestyle habits. If the 'expert model' is not working then it is time to take charge and coach yourself to wellness. Try these simple, but powerful strategies to create positive change:
1. Set SMART- ER goals

Some of us cringe at the word 'goals.' This is often due to the realisation that achieving a goal requires ongoing dedication, persistence, willpower and self responsibility. The fact is you have to be truly ready to change to embrace a life changing goal.
When you are ready to create positive change then set your goal to be SMART- ER.
SMART stands for Specific; Measurable; Achievable; Relevant and Time Specific. In addition, it's important to "challenge" yourself and also Evaluate and Revise your goals, if necessary.

2. Have "happy hour" every day

This "happy hour" refers to the non-alcoholic variety. It's all about doing something fun, pleasurable, enjoyable, satisfying and/ or something that makes you feel alive everyday. If you enjoy exercise, then this can form "happy hour." And preferably, make it a routine to incorporate "happy hour" into your every day. In the words of Molly Meldrum, "do yourself a favour!"
Remember it's OK to share your "happy hour" with a partner, friend or family member so that you both benefit from the experience. Share the love of "happy hour!"

3. Focus on the good

Let's face it, life can be tough! It is essential to remind yourself of the benefits of taking effective action and of engaging in activities that will enhance your health & wellness (especially if your goals may not be realised in the short term). Focus on the good and live the intentional life.

4. Reward yourself for being SMART

For all those that have taken on the Mind Body & Soul 50-Day Challenge you should be proud for making the commitment. Reward yourself for making positive changes, for striving to engage in healthy and productive activities, or simply just for trying. Doing so will significantly increase your chances of continuing helpful habits and creating everlasting change. A reward can be as simple as giving yourself positive encouragement, treating yourself to an experience like a holiday, or buying a new pair of jeans that you now fit into.

5. Make it fun with others

Find a "buddy" with whom to exercise, challenge negative thoughts, engage in good deeds etc. Most activities are more enjoyable with a like-minded, supportive friend. The fact is if you find something more enjoyable with a "buddy" you are likely to keep it up!

References:

Dr Timothy Sharp (Chief Happiness Officer, The Happiness Institute, www.thehappinessinstitute.com)

Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

Understanding the 'Cycle of Change' will help to move you towards a fitter, healthier you.

Before I discuss with you the 'Cycle of Change' here are a few quotes to consider based around the concept of change.
"Life is change, growth is optional. Choose wisely." - Karen Kaiser Clark
'The principles you live by create the world you live in; if you change the principles you live by you will change your world." - Blaine Lee
'Your life does not get better by chance, it gets better by change.' - Jim Rohn
Whatever you decide to take from the 3 quotes above, it is inevitable that you will experience change in all facets of your life even on a daily basis.
Our own human body is naturally fluid, (around 60% liquid to be exact) and changes are occurring within your body even as you read this blog. Changing heart rate, blood pressure, breathing rate, body temperature, sugar levels, acidity levels, energy levels etc. Some of these bodily changes you can consciously control (eg. breathing rate), however some of your automated human systems (eg. those that control body temperature & sugar levels) are designed to resist change and find equilibrium (homeostasis). It is the human body that best adapts to change that wins out in the race for survival. So this poses an interesting question, why then are humans often consciously resistant to positive change.
The 'Cycle of Change' provides part of the answer as to the human condition in relation to change. Research has shown that when it comes to change we fall into one of six categories at any given point in time, for any given behaviour that we choose to engage in.

We can move forward or backwards through the 6 stages described in the diagram below:

1 Prochaska, J. Norcross, J. and Diclemente, C. (1994;2002) Changing for Good

For example, to determine what stage of change you are at, just find the statement below that best describes your exercise habits:

Pre-contemplation

I won't or can't exercise...

Contemplation

I may exercise...

Preparation

I will exercise...

Action

I am exercising...

Maintenance

I am sustaining regular exercise...

Relapse

I was exercising...

You may also use the diagram below to help discover what stage of change you are currently at in relation to your exercise behaviour:

CONCLUSION:

In my experience as a fitness trainer & wellness coach I am fully aware of the importance of moving my clients to a maintenance stage of exercise. This is the stage where they will develop a fitness routine and are likely to achieve ongoing health & fitness benefits. However, exercise adherence may only be part of the solution towards achieving everlasting wellness.

Healthy eating habits may only be at a 'contemplation' or 'preparation' phase which would not effectively support moving us in the direction of positive change. We are therefore, all at a certain stage of change for each set of behaviors in which we engage. Identifying the stage is an essential step to help us know what will move us forward.

Relapse is often seen as a slip or failure. I see it as a part of the process of change. Relapse can happen many times while someone is trying to make a behaviour change. It is seen as a temporary lapse back to the old behaviour, but the person may then go straight back into any of the other stages. People can often go around the cycle many times before their behaviour change becomes permanent.

Remember that change happens every day, every moment, everywhere. To live fully we must learn to embrace positive change and honour it as growth.

References:

Cosgrove, Fiona , (Wellness Coaching Australia): 'Coach Yourself to Wellness.'
Prochaska, J. Norcross, J. and Diclemente, C (1994;2002) 'Changing for Good.'

Brett Smith, Wellness Coach (Mind Body & Soul Fitness Studio).

Interview: Brett Smith

Mind Body & Soul Fitness Studio TrekFit Leader Brett Smith provided the following interview to The West Australian newspaper to promote the health benefits of walking.

Introduction: There is no simpler or more natural workout than walking. It’s easy, inexpensive and a great way to get in shape.

Walking can take you places great, in fitness & location. From a bushwalk to a stroll along the beach. A walk with family and friends or a chance to get away from it all, think and unwind. It’s all up to you. You can do it anywhere, anytime.

Q.1 How effective is walking from a health perspective as opposed to running?

Walking is one of the best, and certainly most versatile ways to keep fit & healthy. It is a low impact exercise that is suitable for all fitness levels. It's a defining movement of a human and a biological imperative for our overall wellness. It may not provide the same fitness boosting potential of running, however a regular walking program can provide many health & fitness benefits.

Q.2 What are the health benefits of walking?

'Walking is Movement & Movement is Medicine.' Walking assists with Heart Health, Weight Management, Stress Relief, Building Leg Strength & Muscular Endurance, Reduces risk of chronic lifestyle diseases (eg. diabetes, metabolic syndrome etc.) Reduces back pain.

Q.3 Why is walking a better option for some than running? Is running disproportionately more damaging to the body than running?

It is often said that you need to learn to walk before you run. Walking provides a more body-friendly option than running especially for the novice fitness participant. Walking stresses your joints considerably less than running and many people find it easier to incorporate a regular walking regime into their lives, than other forms of exercise.

Q.4 Should walkers build up gradually?

Like all forms of exercise it is important to adopt a common-sense approach to walking progression. Building your distance gradually is especially key for those that live a sedentary lifestyle. It is also essential to adopt a comfortable pace until your body is more conditioned to be challenged with a brisk pace.

Q.5 How far and for how long should you walk to gain the optimal benefit?

Many health bodies around the world are recommending that we accumulate at least 10,000 steps per day (approx 7km). This is equivalent to around 1-1.5 hours of walking each day which includes incidental walking. For a moderate walking program I would recommend between 30-60min of walking at least 3x week.

Q.6 How many times a week would you advise?

To achieve significant benefits I would recommend 3-5x week dependant on fitness level & goals. However, any extra walking than what you are currently doing is a bonus.

Q.7 Should you stretch before you walk?

I would suggest starting with a light pace walk for the first 5-10min to warm up your muscles. Stretching is more effective at the completion of your walk to release tight muscles and increase flexibility.

Q.8 How important are appropriate walking shoes?

This is such an individual choice based on comfort and often foot type/ mechanics. Personally, when on the beach I prefer to walk barefoot and when on pavement I am wearing a running shoe that provides sufficient support and cushioning.

Q.9 For those not keen on running or who can’t run for physical reasons are there ways to step up your program to see better results?

Joining a walking group is a great way to provide additional challenge and variety to your outdoor walking regime. At Mind Body & Soul Fitness Studio we provide an instructor-led group walking session called TrekFit. (Thursday 6am).

Brett Smith is a Fitness Professional at Mind Body & Soul Fitness Studio in Bicton. Walking has taken him to the highest peak in Africa, Mount Kilimanjaro and Everest Base Camp in Nepal.
For more information on the Mind Body & Soul TrekFit program click to our dedicated webpage: http://www.personaltrainer-perth.com.au/outdoor-fitness-perth-trekfit

Interview: Christian Rossi

Christian was a star performer in our 50-Day Winter Challenge in July 2014. A strong commitment to achieve health & wellness during the winter months proved highly rewarding. It earned Christian the 50-Day Challenge Gold Medal and a truly amazing health & fitness outcome.
Christian has been generous enough to share his success story by providing a recent interview with Brett Smith (Mind Body & Soul's Wellness Coach):

Q.1 What was the motivator for participating in the Mind Body & Soul 50-Day Challenge?

I had noticed that I was slowly putting on weight over a long period of time. The 50-Day Challenge gave me the ability to identify, focus on & change specific aspects of my eating & lifestyle habits in order to reverse the weight gain I had experienced.

Q.2 What were the specific personal goals you set out to achieve?

My goal was to lose between 6-8kg & improve my eating habits over the 50-Day Challenge. I knew that if I achieved this; my energy levels, fitness levels, stamina & outlook would improve (& they have). I also wanted to be in a 'better shape' for a family trip to the USA later in the year.

Q.3 How did the 50-Day Challenge help you to achieve these goals?

The 50-Day Challenge made me more accountable. By committing to the challenge & to checking in with Brett every Monday morning, I believe that I consciously made better decisions that allowed me to achieve my goals much more easily.

Q.4 What were your most rewarding 50-Day Challenge achievements/ highlights?

About 4 weeks into the Challenge, I noticed that my energy levels were significantly higher, my alertness was improved & I wasn't getting tired as quickly throughout the day. I've also managed to fit into a pair of jeans that I had bought a long time ago & now they are probably too big for me! Being told I had won the challenge was really good too - it reinforced the commitment I’d made to myself & my long term well being.

Q.5 Have you been able to maintain your healthy habits post 50-Day Challenge?

Maintaining my improved habits hasn't been that difficult, post the 50-Day Challenge either, albeit I have had a little help. I invested in an activity tracker part way through the challenge to measure my activity levels each day & I've enlisted the help of the ‘MyFitnessPal’ app to help guide & make me more aware on food choices - its always feels great to exceed your own goals. Of course, I've kept the lines of communication open with my personal trainer Brett as well.

'Falling off the wagon’, eating out or going away can be difficult, but I try not to worry too much about these times & they are usually only for a short period of time. I normally feel the consequences within a day or two of these times (sluggish, tired, irritability) & this is enough to pull myself back into my routine. The technology certainly helps identify these scenarios much faster than waiting until the next sluggish day.

Q.6 What general advice would you provide to someone looking to create a fitter, healthier lifestyle?

Go for it & choose a better you!

Deciding to change your habits is the easy part; it’s the want or desire of the target that's the difficult part of the process. But, it's soooooooo worth it.

I discovered that most of the changes I’d made were only small, but they had a huge effect. I originally set out ‘to be good for 50 days’, but I broke it down into seven weeks of seven days & only concentrated only on a week at time. When that week was over, I tried to forget it & concentrate on the next week. I never tried to get more than a few days ahead of myself, as it was easier to concentrate on today & tomorrow, rather than next week or the week after. After about a month of the challenge, I realised that these small changes had become habits, so maintaining the changes all of a sudden became a whole lot easier.

If you want a better you, it’s there for the taking - you just have to want it more than you want the now.

Christian's 50-Day Challenge Highlights included: 10.5 (kg) weight loss, 12.5 (cm) decrease in waist measurement, 6.4% Body Fat loss and his metabolic age dropped 19 years from 48 to 29 years old.
For more information on the Mind Body & Soul 50-Day Challenge click to our dedicated webpage: http://www.personaltrainer-perth.com.au/50-day-challenge

Take the 50-Day Winter Challenge and create a fitter, healthier you!
Stop wishing. Create yourself. Better things are coming...
Are you ready to take the challenge?

As we move through winter, there is often a strong temptation to hibernate into a cycle of inactivity and unhealthy eating. The cold weather can certainly tempt us all to eat more and move less.

The 50-Day Winter Challenge provides you with a guiding light, a focus that keeps you more mindful about creating healthy lifestyle habits.

Join the next 50-Day Challenge from Monday August 3rd to keep yourself accountable and learn how to create everlasting change.

Are you looking to avoid another winter of discontent?

The winter months are often a time when we can easily lose focus of our health & fitness goals, regularly leading to unwanted weight gain.

The 50-Day Challenge presents you with a great opportunity to join forces with us to achieve positive lifestyle change. By setting some realistic goals & building a workable plan you are well on your way to creating a healthier and more active lifestyle. YOU set your own goal. TOGETHER we make it happen!

50-Day Winter Challenge details:

Start-up Week: Monday 3rd August- Saturday 8th August 2015 (Enrolment Week)
Final Week: Monday 21st Sept- Saturday 26th Sept 2015 (Dependant on start-up day)
Venue: Initial check-in and 50th day check-in to be completed at Mind Body & Soul Fitness Studio in Bicton.

Investment: $50 commitment fee to cover the full 50-days. (Includes pre/ post Wellness overview, Goal Setting and ongoing Wellness Coaching in the form of weekly email support & Wellness Education Blog).
Bookings: Contact Us today to join the next Mind Body & Soul 50-Day Challenge

More information: Find out more about the 50-Day Challenge on the MBS Facebook Page.

TrekFit
Making fitness an adventure!
Want to get some fresh air and become fit & healthy at the same time?

Our newly launched TrekFit program is great for those wanting to build a stronger heart & lungs, boost your immune system and increase your endurance & energy levels.

Our newest program has created significant interest from those wanting to incorporate walking as part of their fitness or weight loss regime. TrekFit is designed for those that are looking for variety & challenge in their walking sessions.

The great thing about TrekFit is that it can be adaptabed to suit all fitness levels. This means that for someone starting out or returning to exercise, it is ideal. Equally, it is also highly suitable for the intermediate to advanced exerciser, as the challenge can be increased within the program. If you are preparing for a trekking expedition in the near future or beyond this is a great way to have you TrekFit & ready!

Participants in the 7-week program will have the opportunity to walk 12km in the Perth City to Surf on Sunday 28th August.
TrekFit City to Surf Program Details:

Start Date: Sunday 17th July (7 weeks)
Time: 8.30-9.30am
Venue: Week 1- Mind Body & Soul Fitness Studio
Week 2-6: External locations including Piney Lakes, Kings Park, Deepwater Point, Heathcote Reserve & Point Walter
Week 7: 12km Perth City to Surf (Sunday 28th August)<
Investment: $180 includes 7-week Trekfit Program & entry into City to Surf (valued at $45)
$135 (25% discount) for current 'Club 50' Group Training members/ PT clients.)
Enrol Now: Contact Us today to secure your place in the new City to Surf 'TrekFit' Program.