PMV Strength | Coach

PMV Strength

Phone: +61 412 259 195

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25.01.2022 Do you ever find yourself saying 'I don't have time' or ' I just cant find the motivation' ? Well this is the most common phrases I hear as a coach... We all have the same opportunity everyday in regards to time, we all have the same amount of hours in a day. Its how we choose to use that time and where we want to invest our time. ... If you fill your jar (day) with gravel and sand (low importance and not urgent things), you won't have space for your big rocks (important, priority, high value things). In order to be able to fill your jar with all rocks, sand and gravel. You must first put in the big rocks. The big rocks are the things you value to most, that fulfil your passion and purpose and fuel your mission, dreams and desires. So often we fill our day with things we don't enjoy, and don't value and then complain we don't have time to do the things we love. Take the time to understand what are your highest values. How can you adapt your current lifestyle and routine to align with your values? If you don't do this, then I'm afraid you will never have time to go to the gym, or time to work on yourself. Simply because it is not a priority for you. Get clarity on your values. Get clear on your goals. Get clear on how your spending your time. What needs to change? Well that is up for your to decide.... Do you want to make the time?

19.01.2022 HOW TO CONSTRUCT A BALANCED MEAL PLAN FOR THE AVERAGE HUMAN BEING There is so much information out there on the internet today that is easily accessible for us to get informed. However, business' often put profit before people and try to sell us into crazy fad diets that just don't actually promote HEALTH. Sadly, many of us buy into these because a celebrity or influencer promoted it, and if these people are doing it, then surely it will work for me. WRONG! So instead of tryi...ng to sell you into any diet, I want to show you how you can start by nailing the basics and learn how to create your own balanced meals. The average adult energy intake is 8,800kj (2100kcal) per day. This energy is best made up of natural, unprocessed, unpackaged whole foods from the 5 food groups: Grains, Vegetables, Fruits, Lean meats/ Poultry, and Dairy. For Women aged 19-50 years old, they are encouraged to consume: - 6 serves of grains per day - 5 serves of vegetables per day - 2 serves of fruit per day - 2.5 serves of lean meat/poultry per day - 2.5 serves of dairy per day For Men aged 19-50 years old, they are encouraged to consume: - 6 serves of grains per day - 6 serves of vegetables per day - 2 serves of fruit per day - 3 serves of lean meat/poultry per day - 2.5 serves of dairy per day Question: Great, but what does a serving size look like? Serving sizes look different for each food group. Below are some examples of different serving sizes for the different food groups. Grains (1 serve = 500kj / 120kcal): - 1 slice (40g) bread - 1/2 cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgar or quinoa - 1/2 cup (120g) cooked porridge - 1/4 cup (30g) muesli Vegetables (1 serve = 75g / 100- 350 kj / 23- 84kcal) - 1/2 cup cooked vegetables or lentils/ beans - 1 cup of salad - 0.5 medium potato Fruit (1 serve = 150g / 350kj / 84kcal ) - 1 medium apple, banana, orange, pear - 2 small apricots, kiwi fruits or plums - 1 cup diced or canned fruit Lean meats/Poultry (1 serve = 500-600kj / 120-144kcal ) - 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw) -80g cooked lean poultry such as chicken or turkey (about 100g raw) -100g cooked fish fillet (about 115g raw) or 1 small can of fish - 2 large eggs - 1 cup (150g) cooked or canned legumes or beans such as lentils, chickpeas or split peas Dairy (1 serve = 500-600kj / 120-144kcal ) - 1 cup (250ml) of milk - 2 slices (40g) of cheese - 3/4 cup (200g) yoghurt Now all you have to do is get creative and start building out your favourite meals based upon the guidelines above. All information is provided by the Department of Health and more information can be found at www.eatforhealth.gov.au Hope you found this helpful! PMV Strength

17.01.2022 All Face-to- Face 1:1/2:1 coaching is now fully booked out!!!!!!!! Only a few online coaching spots available for individualised coaching. However, spots still available for online group training via zoom.

09.01.2022 HELLO EVERYONE ON FACEBOOK!!! AMY HERE FROM PMV STRENGTH!!! I have been a little quiet on Facebook, mainly because Instagram is where I spent most of my time scrolling through social media. ... Today, one of my mentors, Mark Luxon, said to get a piece of paper and write this down.. He said " Give yourself permission to be shit". Now, I am sure that a lot of us have a part of ourselves that feels the need to be 'perfect'. That failure is a bad thing. I think we learn at school that failing a test is bad. But what we often fail to realize (lol) is that failing actually teaches us more than success does. Success leaves footprints in the sand that we can use as a guide to get to where we want to go. But often our thoughts and ideas of we aren't good enough is that wave that crashes in and blurs the footprints in the sand. So we give up because we can't see success in front of us anymore. So often people give up on their dreams and their goals because they don't realize that failing is part of the process. This year has taught me that not everything in life will happen the way I want it to and when I want it to. But what I've also learnt this year is that, the only thing getting in my way of me achieving what I want to achieve, is ME. This second lockdown I have not let it be my excuse for not moving forward. I have made it an opportunity for me to work towards the things that I want. Rather than waiting around, being upset that opportunities havent been handed to me. It is all your choice. After my mentoring session this morning, I made the decision that I want to make today great! I'm starting with today. I gave this Youtube video a watch as a big of inspiration. Enjoy! https://www.youtube.com/watch

02.01.2022 HAVE YOU EVER CAUGHT YOURSELF SAYING: " I'll be happy when ___" When I : - lose 5 kilos... - have clear skin - earn $XXXXXXX - have a significant other - buy my first house . first investment etc. You get the drift.... We are always chasing happiness through outcome. The thing is, whenever we reach that goal post. We quickly reset and change the goal post, and then repeat the same cycle. We don't often feel that sense of happiness of excited that we thought we would feel in that moment. This is why we must change our focus from outcome to process. Fall in LOVE with the process of doing! Change our attitude to LOVE doing LIFE! Don't get caught in the hamster wheel of happiness. This video by Matthew McConaughey really helps you put things into perspective. Shift your focus and the great things will come. Its less than 10 mins of your time, you can watch it while you eat lunch or waiting for a school pick up or while dinner is still cooking. Give it a watch and let me know what you think! Happy Thursday! https://youtu.be/p0p1fjLPjYQ