Off The Track Training | Website
Off The Track Training
Phone: +61 428 578 955
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15.02.2022 I've woken up today with a buzz of excitement because I actually have something really important to share with you. It's the best advice I can ever give you when it comes to being healthy and fit. WARNING it's not scientific or backed by laboratory data - it's just what I have learnt from 20 + years of training and coaching everyday people like you and I. It's also what my Joy's Fitness Hub members repeatedly say to themselves through the ups and downs.... Ready for it (drum roll please).......... Something is always better than nothing! Do you like that? Not rocket science but gees it makes a difference when you give credit to the "somethings". You see most of us overthink exercise - it has to be this long, with this gear, at this intensity otherwise it's not worth it. All of that overthinking stops us from actually doing anything and that's really what sets us up for failure. So here's what I'm going to do to help you get on board with this winning attitude that "something is always better than nothing". I'm going to share with you a Joy's Saturday Something, health and fitness tip every week (I love alliteration)! Here we go! Joy's Saturday Something Tip Head out for a 2km or 20min walk/run and include 10 squats every 5 min. If you are stuck inside then do this instead: 3-5 x - 20 step ups - 20 squats Don't overthink it, just do it! Have a cracker Saturday champ! Joy
13.02.2022 I've woken up today with a buzz of excitement because I actually have something really important to share with you. It's the best advice I can ever give you when it comes to being healthy and fit. WARNING it's not scientific or backed by laboratory data - it's just what I have learnt from 20 + years of training and coaching everyday people like you and I. It's also what my Joy's Fitness Hub members repeatedly say to themselves through the ups and downs.... Ready for it (drum roll please).......... Something is always better than nothing! Do you like that? Not rocket science but gees it makes a difference when you give credit to the "somethings". You see most of us overthink exercise - it has to be this long, with this gear, at this intensity otherwise it's not worth it. All of that overthinking stops us from actually doing anything and that's really what sets us up for failure. So here's what I'm going to do to help you get on board with this winning attitude that "something is always better than nothing". I'm going to share with you a Joy's Saturday Something, health and fitness tip every week (I love alliteration)! Here we go! Joy's Saturday Something Tip Head out for a 2km or 20min walk/run and include 10 squats every 5 min. If you are stuck inside then do this instead: 3-5 x - 20 step ups - 20 squats Don't overthink it, just do it! Have a cracker Saturday champ! Joy
04.02.2022 Some valuable wisdom from one of our awesome Hub members who’s fitting in fitness with life. This is how it gets done! I seriously believe we all need to redefine what and how fitness looks for us. There is no OSFA approach, it’s about what works for you. Most of my Hub members live remotely so we make it work with what we have - no gyms for miles, just some wide open spaces, a few crowbars and big rocks. When you merge fitness with life, consistency and progress prosper! ... How do you fit in fitness with life? Is it a struggle or are you winning?
29.01.2022 Some valuable wisdom from one of our awesome Hub members who’s fitting in fitness with life. This is how it gets done! I seriously believe we all need to redefine what and how fitness looks for us. There is no OSFA approach, it’s about what works for you. Most of my Hub members live remotely so we make it work with what we have - no gyms for miles, just some wide open spaces, a few crowbars and big rocks. When you merge fitness with life, consistency and progress prosper! ... How do you fit in fitness with life? Is it a struggle or are you winning?
26.01.2022 It’s ok to feel flat and busted off the back of a flat tack day, week or month. Don’t beat yourself up about it, just move on - rest, eat, move to recharge and accept the ups and downs of life.
23.01.2022 Every woman needs to reach a point where they love and accept their body .
23.01.2022 The connection and relationship between physical and mental/emotional health is so strong that we need to all accept we can't have one without the other. I'm going to be a bit heavy for a Friday, but I have a serious urge to share my firm beliefs about the power and purpose of being healthy and fit, and it's impact on our lives. As a coach and individual this is what I believe fitness gives me and my life. ... Which of these really resonate with you or inspire you to live your best life? Here we go! 1. Feeling fit and strong reinforces your body confidence and capacity to do whatever you need or want to do in life. 2. Consciously exercising, unrelated to work, gives you the cardio fitness and head space you need to prosper in life 3. Eating healthy and regularly enables your mind to think clearly and your body's energy to stabilise throughout the whole day. 4. Moving in nature, breathing deep and soaking in the space gives our mind the oxygen it needs to thrive. 5. Challenging your body to move in different ways reinforces our mental strength and confidence which corresponds to every aspect of life. When we truly appreciate and respect our body, we live our best life! One Body, One Life, Many Horizons! To hear more about living a Healthy, Fit and Happy Life @ Home, join my FREE webinar this Sunday via the link below. See you there! https://offthetracktraining.com.au/at-home-webinar/
22.01.2022 Some days are diamonds and some days are stones! Just like the song, motivation to persist with your exercise goals can be at an all time high or complete rock bottom. Learning to roll with it, choosing what to do on the days you feel low and muscling up on the days you feel great is critical if you want to stay on track to achieving any sort of change or improvement. How to maintain, inspire and cope with the motivational high and lows is a steep learning curve, which ...is what has inspired me to put together some of the most valuable strategies I've learnt on the journey to achieving a life long habit with health and fitness. Grab my Motivation Mojo for FREE and be ready to achieve your health and fitness goals for life! Click link below to access my Motivation Mojo eBook https://motivationalmojobook.pages.ontraport.net/
20.01.2022 A bit of "tough-love-talk" can get you out of a rut! When it comes to fitness, it's often procrastination that stops us from making progress. We often know what we should do but can't be bothered doing it. Which makes it even worse because we are fully aware of how lazy and pathetic we're being. ... I'm not one to advocate for hard core, negative talk but when it comes to progress SOMETIMES we just need to SNAP out of it and a bit of tough-talk definitely helps! After all, it's much better than a major illness or injury! So it's time to get tough! Liven up that mental strength and do what you know you need to feel strong and confident. Want to hear much more about how to beat procrastination and stay motivated? Check out the link below to register for my Fit, Healthy & Happy @ Home Webinar going LIVE on Sunday 20 September! We'll get you humming from home in no time! https://offthetracktraining.com.au/at-home-webinar/
18.01.2022 How much exercise to women need to do? How can I find the time and energy to be fit? How do we keep motivated? How much food do we really need to be fit but belly fat? Just some of the questions I’ll be responding to in this weekend’s Women’s Health and Fitness Webinar as we learn how to reclaim our energy, strength and body confidence.... Last chance today to register via the link below. See you there! https://offthetracktraining.com.au/whatwomenwant
18.01.2022 Every woman must reach a point in life where they love and accept their body for what it can do and how it functions, rather than its shape or size. In a recent coaching call I spoke with an amazing woman who wanted some help in achieving her fitness goals. She started by apologising for not having a weight loss goal or something related to her body's shape and size, by saying "I'm sorry I actually think my body is fine".... Immediately I thought how crazy it was that we'd become a society where women feel they need to apologise for loving their body. What's happened to our body confidence and how can we get it back? We'll be discussing how to reclaim your body confidence in our next Women's Health and Fitness Webinar, on Saturday 1 May and Sunday 2 May. Register to attend LIVE or access the replay via the link below. https://offthetracktraining.com.au/whatwomenwant
18.01.2022 "To do you, you have to know you" On Monday's I host a coaching hour with our Joy's Fitness Hub members. It has one purpose - TO ENCOURAGE & INSPIRE! I start the conversation with a theme or topic and then let it go from there. This week I began with "To do you, you have to know you". ... Why? Because I believe that truly knowing all about yourself, how you tick from the inside out, the good, the bad and the ugly, is the most valuable trait to living a life of health, integrity and honesty. You can be sure that your body, and sometimes your closest friends and family, will try and tell you something about yourself that you don't know. You can choose to dig deeper and ask more questions, ignore it or take action straight away. The ball is in your court! When it comes to health, I would strongly urge to ask questions and take action. Many people experience little signs and symptoms that something isn't right, but will shrug it off as normal. Your body is pinching you, trying to make you pay attention, and if you don't address it, then that's when you receive the punch in the face. The big health blow! Don't let it get that far! Know and understand how your body and mind works, tune into how you really feel, don't accept discomfort as "normal" and live an honest life, that is true to you. Registrations for my Fit, Healthy & Happy @ Home Webinar are OPEN! More details on the link below. https://offthetracktraining.com.au/at-home-webinar/
15.01.2022 Most women experience drastic changes to their muscular strength and bone density as a result of the drop in estrogen and progesterone throughout peri menopause and menopause. "I woke up one day and felt like my muscle and strength had just faded away. Gardening, stepping up and down, lifting, pushing and pulling, just seemed so much harder. Not to mention how my body felt like everything had just turned flab overnight"... This is just one comment from a woman, aged 52 yrs who has lived an active life, but felt the effects of hormonal decline, almost overnight. To counteract this decline, women need to be consciously practising regular strength exercises in order to build their bank of muscle and bone. Lots of women are fearful of using weights and gyms and I completely understand. But let me tell you that there is plenty that you can do from home that will build muscle and bone. In fact that's all we do inside Joy's Fitness Hub - exercise in our own home at a time that suits us, using what we have. Join our next Women's Health and Fitness Webinar to discuss the "3 Steps to reclaiming your energy, strength and body confidence", on Saturday 1 May and Sunday 2 May. Click the link to register https://offthetracktraining.com.au/whatwomenwant/
14.01.2022 Stacey Curcio, my long term naturopath, friend and kindest soul on earth - once again addresses the key issues in relation to health and wellbeing. Bone health has replaced many of my running or body shape goals, as being a key factor in how I train and what I eat (thanks to Stacey's guidance). A lot of people, mostly women, struggle to maintain a bone density that will see them through their 40's, 50's and 60's without pain, discomfort, injury or a serious lack of capacit...y to do everyday tasks such as gardening, carrying heavy items, moving fast or any other physically demanding job. From one "at risk" woman to another PLEASE prioritise a healthy nutritious diet and avoid decreasing calories so much that you are starving. Get STRONG, build muscle and bone as much as you can so that your skeleton stands strong holding your grandchildren and great grandchildren's hands as you run or ride along the path. Don't skimp on strength! See more
13.01.2022 "Change can be as hard or as easy as you make it." What will you choose to change to achieve your goals? The first question I ask anyone I work with is "what do you really want to change, achieve or improve?" because knowing what you want is a critical step in getting it. ... The most common responses are: - motivation - consistency - strength - weight loss The most effective strategies and processes to achieve any of these goals are so very different for each individual body and mind, but there are some must-do common steps that everyone needs to adopt. The most significant one is to "Accept and Prepare to Change". Understand that if you want to feel, look, achieve something different, then you must be prepared to change in some way. This may sound simple but I urge you to ask yourself what you are prepared to change to achieve your goal. Are you prepared to: 1. Get up early in the morning to exercise 2. Reduce/delete sugar from your diet 3. Drink alcohol in moderation, if at all 4. Work on your mindset If you're not prepared to change then you can't expect change to happen. So why don't people want to change? FEAR! They're worried about trying and failing They're worried about what people will say. They're worried about missing out on the things they've relied on as "comforts". All of these fears are natural and common but they're NOT real or helpful. How you feel about change is up to you and you only. It all comes back to who you want to be, how you want to feel and the life you want to live. Improving your health and fitness, losing weight, being strong and happy with your body is not as scary as you think. Yes it will involve change, but those changes can be as exciting or as daunting as you believe them to be. If change is what you want then it's time to think differently about change. Focus on what you want and the excitement of getting it. Let's start with choosing one change you could make that would get you closer to achieving what you want.
12.01.2022 I've gone the light hearted approach with this fun little story that I thought relates to us or some people we know. Do you know anyone like these neighbours in Struggle Street? Are you on Struggle Street with trying to feel fit and healthy? It's not much fun living there, everybody is really cranky and no one has any energy to take action. ... Struggle street is dominated by noisy neighbours including.... Mr Time Poor who never has time for anything and is always busy Miss Confusion who's flapping around trying to figure out where to start Mrs Motivation who wants to feel better but can't be bothered Mr Overwhelm who overanalyses everything and does nothing I really want to move streets, this one is dragging me down. Any of these people sound familiar? Tag someone who you know might relate. Want to overcome the challenges in Struggle Street? Be quick and join today's FREE webinar on being Fit, Healthy & Happy @ Home. You'll be moving streets before you know it. https://offthetracktraining.com.au/at-home-webinar/
12.01.2022 Do you thrive on routine? Are you constantly striving for consistency but life's curve balls seem to derail you? Daily habits and routines take the excuses, confusion and procrastination out of health and fitness, but what happens when you can't seem to stick to them? ... I'll be discussing this exact issue in my FREE Fit, Healthy & Happy @ Home Webinar this Sunday. We'll be working through a process that allows you to establish routines that also fit in with life. Register via the link below and let's make a start on taking control of our health and fitness at home! https://offthetracktraining.com.au/at-home-webinar/
11.01.2022 I just have to champion one of our most inspirational Joy's Fitness Hub members - Ailsa Clews! Ailsa, a 62 year old mother, wife and dairy farmer, took it upon herself to take control of her health and fitness, joining our Hub over 12 months ago. Since then Ailsa has had many "high 5" moments, including buying her first pair of runners, wearing workout gear, lifting weights and recently registered for her first trail running event in the Blue Mountains in 2022. Ailsa is determined to live long and strong. She is an absolute ripper of a person and is so committed to being her best. We are so proud of you Ailsa and all that you've achieved. We're so glad that our Hub programs helped you believe in your ability and is helping you be functionally fit for life. Keep humming champ!
11.01.2022 I just have to champion one of our most inspirational Joy's Fitness Hub members - Ailsa Clews! Ailsa, a 62 year old mother, wife and dairy farmer, took it upon herself to take control of her health and fitness, joining our Hub over 12 months ago. Since then Ailsa has had many "high 5" moments, including buying her first pair of runners, wearing workout gear, lifting weights and recently registered for her first trail running event in the Blue Mountains in 2022. Ailsa is determined to live long and strong. She is an absolute ripper of a person and is so committed to being her best. We are so proud of you Ailsa and all that you've achieved. We're so glad that our Hub programs helped you believe in your ability and is helping you be functionally fit for life. Keep humming champ!
10.01.2022 I was blinded by impossibilities! I have a little story to tell you, if you have the time to read it. I promise I'll cut to the chase. It's about how I let my frustrations and disappointments stop me from taking control of my health. 12 years ago I married a great fella, had a baby and moved to his sheep & cattle property 100km from the nearest town (which took 1hr 20min to drive due to the dirt). I loved the country and living in wide open, isolated places but that w...as when I was young, with no kids and a town job. It was a completely different story with a baby, busy husband and a failing body, in lots of ways. I was physically weak, craving sugars and constantly cranky. I just felt so crappy within myself - like I'd lost who I was and all my confidence with it. I had always been sporty and prioritised exercise easily however fitness looked different now that I lived in the middle of nowhere with children and no one to exercise with. I was now stuck in a situation that was completely different to what I was use to. Without a sealed road, fitness buddy, fresh veg, crystal clear pool, ample time or air conditioned fitness centre in sight, I was paralysed by impossibilities. I also felt like absolute crap! Fat, tired, lethargic, sloppy, cranky and completely dissatisfied with life are just some of the words I used to describe myself back then - all due to the fact that I wasn't eating healthy or exercising. One day I put on my 4 bras (thanks to ample breast milk), daggy shorts and fly veil to head out for my first ever post-baby run. Hmmm, well it was more a walk with spurts of tears from both overwhelming joy that I was out of the house exercising, but also deep disappointment that I had let my own love of exercise and respect for my health, slip away. It's easily done when life gets out of control and you have so much to juggle. The most significant part of this story comes next..... I realised, as I was "jalking" along, that I had been blinded by all the impossibilities and had allowed them to swallow me up and spit me out. I had become an "I can't...." person without any confidence to see the possibilities beyond the impossible. How and what I did to take control of my life and regain my can-do confidence, is a process that anyone living anywhere is able to achieve. The first step is deciding what you want for your life and how you want to feel each day. Truly living a healthy, fit and happy life as a family, regardless of your location or situation is within your control. Find out more valuable routines and daily habits in my Healthy, Fit and Happy @ Home Webinar. Register via the link below https://offthetracktraining.com.au/at-home-webinar/ I really hope this little story has helped you in some way today. Chin up and keep humming! Joy
09.01.2022 There are some things every woman needs to know for their body and mind to thrive through every decade. We operate on a unique set of principles that influence our mood, energy, strength, as well as our mental and physical fitness. Research science around women's health and fitness has made it possible for the everyday woman to know more about what works for them, and this is a game changer. I'm a fitness trainer with a passion for women's health and fitness, which has l...ead me down a path of study, learning and practising. I'll be hosting a special Women's Health Webinar to share the information that applies to every woman who is wanting and needing to "Reclaim their energy, strength and body confidence". There will be two sessions - Saturday 1 May @ 9:30am AEST and Sunday 2 May @ 7:30pm. You have a choice to attend either and when you register you'll also receive the replay, in case you miss it LIVE. "When we know more, we do more" Maya Angelou was spot on with this quote, especially when it comes to understanding the female body. The webinar will include information and discussion around: - specific types of exercise and nutrition for women to improve and maintain their whole body strength and bone density well past 40 - the factors that influence our ability to maintain energy for keeping up with life and anything beyond that (e.g fitness training) - how our attitude, beliefs and personal paradigms influence our ability to change, achieve or improve - positively moving forward with confidence and self-belief I'm excited to see as many women as possible interested in learning and doing more for their health and wellbeing. Register via the link below and catch you over the weekend! https://offthetracktraining.com.au/whatwomenwant
09.01.2022 Today was my tipping point! After seeing every second post on social media about losing weight, celebrating jeans size and numbers on the scales, I decided to be brave and speak out about what I believe is the most damaging approach to women’s body image and health. How we measure health and fitness has to change! I know not everyone will agree and that’s ok but please know that measuring your worth by the number of the scales is a trap.
07.01.2022 Have courage and be kind! Unless you have girls under 15 yrs you may not be familiar with this quote. Do you know what movie it comes from? I absolutely try my hardest to live by this quote and remind my children of it always. ... Yes, we do need courage to be confident with who we are and what we believe in. Yes, we need to always put kindness first in all our decisions of what to say and do. No, I do not honestly do this always, but I try and so do my children. That's all we can ever do, is try! Don't give up on persisting with who you truly want to be. Hope and try to always be your best self, so you can close your eyes each night knowing you lived courageously with kindness.
04.01.2022 We all have the same amount of time but choose to use it differently! Ever wonder why some of the busiest people you know are able to fit so much into their day and week. I have a great mate who is a doctor and Mum of 4 kids - she works hard, socialises and manages to fit in fitness regularly. Being time poor is an illusion and leads a lot of us to believe we can't possibly fit in fitness. We can! It is just about deciding what, how and when. ... When I coach people who are struggling with this, I don't magically create more time in their day. What I do is simply lift the priority and focus on what is possible to fit in and where. I'll be working through these "time" challenges during my up coming webinar on being Fit, Healthy & Happy @ Home! Register via the link below and let me know what your biggest challenges are on fitting in fitness with life. https://offthetracktraining.com.au/at-home-webinar/
03.01.2022 Are you done waiting for the kids to get older, more sleep, more time or more money before you get fit? Creating a healthy and fit family at home can be done right NOW! Over the past 12 years we've had lots of ups and downs as a family in learning how to eat healthy and fit in fitness with life. ... I'll be sharing my most valuable daily habits and routines, as well as attitude shifts, in my up coming Healthy, Fit and Happy at Home webinar this Sunday! Don't wait for good health to come your way. Make it happen in your own backyard right NOW! Register today to lock in your opportunity to get humming at home. https://offthetracktraining.com.au/at-home-webinar/
01.01.2022 There's a point where you need to just snap out of it! We've all reached that tipping point before where we've had enough of crappy choices and lazy behaviour. Often it can take an illness, injury or a slap in the face to wake up and pay attention. Well... if you need it, here's your virtual slap! ... It's time to get it together and make shit happen. So.... where do you start? The best place is at the beginning of the day. What do you do with your mornings? How do you wake up? When do you go to bed? These are just some of the important questions you need to answer in order to make "healthy and fit" your new NORMAL! We'll be talking all about effective daily routines and habits at home, that the whole family can practise, in our Fit, Healthy & Happy @ Home Webinar, going LIVE on 20 September. Register via the link below to make sure you receive the lead up information, resources and have plenty of time to lock in your attendance. https://offthetracktraining.com.au/at-home-webinar/ Let's get humming to be fit and healthy, at home, for life!
01.01.2022 Want to feel more energised, confident and strong to live your best life, everyday? Tired of feeling tired and lethargic You know you need to exercise but lack motivation You're confused about what and how to eat healthy... You feel your body confidence is declining You're busy with life and never seem to get on top of your health and fitness "It's amazing to be a part of a group doing similar things day to day, makes us feel a bit normal versus other fitness programs. Thank you again you are really making a difference to not only the physical fitness of many but more importantly, I believe, mental strength, the stuff we really need when the going gets tough." Juliet Everything you need in ONE Hub to make health and fitness part of your life, for life. Click the Sign Up button to join us today! https://offthetracktraining.com.au/24-week-program/
