What would you write in your letter?

If you had to sit down and pen a letter to your own doubts & fears, what would you write?

I’ve been thinking a lot lately about my goals and what’s going on internally, because the only thing I can control is me. The results we get in our life, whether it be physical, financial or in our relationships are always a reflection of what’s going on internally.

No one ends up achieving their goals wondering how they got there.

Accidental success just does not happen.

I’ve written many letters over the years and sometimes they are to myself. Might sound a bit qwerky but stay with me. It’s a very powerful way of finding out what’s really going on inside and what you are up against.

Your results are waiting for you. True story. Your abundance in energy, strong, fit body and powerful & positive mindset is just-around-the-corner.

Give yourself ammunition to win for when those doubts & fears pop up.

Here’s mine locked & loaded.

Dear Self-Doubt,

It’s just not true.

Just because I’ve had a shoulder injury, got sick and couldn’t race in my Triathalon that day and took over 6hrs to run the slowest-hardest 42kms in my life doesn’t mean anything.

Failing doesn’t make me a failure.

You are too loud and obtrusive and really need to know your place – and that’s out my front door!!!

Next time you come knocking, I’m going to remind you of the time I started Zenergy with no experience and had to move back into Mum and Dads, I’ll remind you of the psychology appointments I fronted up to twice a week to overcome my post-natal depression, and also the time I raced my very first triathalon after having my first child with leaking boobs and floppy bits.

You’ve got no substance, no logical argument, no fucking place to tell me what I can and can’t do OR what I am and am not capable of!

I’ll decide that thank you very much.

Kind regards,
Self-Confidence.

P.S. Grab some time for yourself and get writing!  The more ammunition you’ve got from your Self-Confidence the easier it is to shut-down those voices of fear & doubt.  Jods :)

Wonder woman

These 3 things always work.

We’ve just introduced something at home with the kids to help them learn about the concept of healthy boundaries, self-control & discipline.

It’s Strong Mondays.

It all came about from Tony chatting with Gen about becoming stronger on the Monkey Bars.

I’m sure she is a monkey from a past-life and between home, school and gymnastics, she monkey bars multiple times each day.

At first she was determined to hang on.

And then she was determined to move forward.

And then it was how many rungs can she do….and now it’s, “Hey Mum, watch me go backwards!”

The whole time she has been implementing (without realising) the scientific principle of progressive overload (getting stronger by doing a little more each time), and the life principle of – never give up!

If you want something bad enough, you have to work at it and be prepared to suck at first. And only after you’ve worked hard at it, will you master something.

So the Strong Monday conversation started with Tony….

“Hey Gen, you know how you have chocolate after dinner each night as a treat….?”

“Yes Daddy…”

“Well why don’t you have a night without chocolate?”

But I love chocolate Daddy!” There was slight fear in her eyes at the thought, but she was listening…and I was mildly amused where this conversation might go.

“I know you do Gen, but sometimes it’s good to not always have treats because then it’s not a treat!”

“Ummmm” Gen had no idea what to say.

Gen, you want to get stronger on the monkey bars and you know chocolate is a treat, so if you don’t have chocolate one night, you’ll definitely get stronger and be able to do more monkey bars.”

The Master Head Coach had struck again and delivered his first lesson to his daughter – the art of self control.

“But I really, really love chocolate Daddy…”

“Of course you do Gen, it’s up to you, just thought it was a good idea to help you get stronger.”

Reverse psychology.

BAM!

She pondered….“Ok Daddy, I’ll do it.”

“Great Gen, which day of the week do you want to choose?”

Tony was now applying the principle of specificity. Getting specific about the action she’d have to take based on what she’d now promised herself.

“I think Monday’s Daddy, so that it’s over with at the beginning of the week, and I can have chocolate all the other nights!”

“That sounds like a great idea Gen. Why don’t we call it Strong Mondays. And you know what Gen, I’ll do it with you, I won’t have any Wine on Mondays ok?”

WTF did he just say? No Wine? Was he going to drag me into this as well?

“Mummy, did you hear that? We are going to have Strong Mondays and Gen is not going to have any chocolate and I’m not going to have any Wine…. Did you want to join us?”

Check-mate Jodie.

“Of course – that sounds like a great idea!” There were possibly daggers thrown at Tony at that point in my mind.

So Strong Mondays it is, and I have to confess it’s a good thing, despite the loathing and cursing on the first one.

It’s been weeks now of Strong Monday’s in the Hebrard House, and it has really reminded of these 3 timeless principles that always work…..

1. Set your intentions small.  One out of seven days to abstain from a treat is doable. Go small so you can keep it going after the honeymoon period is over. The mental battle is small so you can win at it on the days you couldn’t be f****d. The mental strength you’ll gain far outweighs any physical benefit from just one day.

2. Support Works By having Strong Mondays as a family we can support and nurture each other with words of encouragement and affirmation of the big picture – getting stronger for whatever is important to you. Find your support crew & get them on board!

3. Make it Fun & Empowering. We gave our “thing” a name. It’s a positive name to affirm what we are gaining, rather than any reference to what we are abstaining from. We could have named it, “Treat free night” but Strong Mondays is so much more empowering for your mind.

So that’s the latest update fromGen Monkey Bars the Hebrard Household. I’ve love to hear if you implement anything at home….Drop me a line :)

Jods x

P.S. Here is our monkey doing her thing!

What my Mum would say…

This year is going to be a huge year for Zenergy.

Gen & Nella are now 6yrs & 4yrs, so there are no more nappies – just lunch boxes, uniforms and school drop offs and pick ups.

A totally new routine and rhythm.

I’m back at Zenergy full time and so excited about getting more involved, meeting more of you guys and getting back to what I used to do – helping the Team deliver an A grade health and fitness service to you guys!

But it’s also nerve wracking as well.

As the year has settled in with new routines and the reality of my tasks at hand, I realised I’m feeling very rusty with what used to come so naturally.

I used to market, manage, organise, create and have meetings all day – and loved it. I’d learn as as I go, implement very quickly and work from project to project doing my thing.

But the skills I’ve used with my kids over the last 6 years don’t really relate to my role. Yes, I’ve become even more productive, but I have felt so out of depth with the social media explosion and given my shoulder injury has kept me away from my own health and fitness goals, I’ve had thoughts that maybe I’m not up for the job.

“Fiddle sticks Jodie.”

That’s what my Mum would say.

And here’s what I said to myself recently when all of these doubts were streaming through my mind.

“You’ve got this Jodie. You’ll figure it out, just like you always do. You are damn good at what you do and even though your skill set and tool box is out of date, you can easily get it up to speed. You’ve got passion, work ethic and determination which never reaches a use-by date, so don’t be fooled with any thoughts of doubt.”

I was going to start my first day back at work full-time by planning out my week and being clear on what my goals were, where I wanted to take zenergy, what would the marketing plan look like etc and then I realised that was all bullshit and distraction.

I didn’t need a sexy-plan and goodlooking diary to follow. (I’ve got 2 young kids now so really any plans are bullshit comfort factors anyway.)

I needed action.

I needed effort.

I needed to start doing….picking up the phone, making connections and getting the ideas in my head in action straight away.

So that’s what I did.

Sometimes we can get all caught up in the planning, getting ready phase, making things super organised, ready to start – when all we need to do is start.

A bumpy start is way better than a flawless plan.

Get started.

Get going.

Go do something to make your thing happen today.

Jods x

P.S. Here’s Mum, striking a pose post workout – not a Woman to be messed with!

Mum Gym

Women’s Health Unplugged!

File 17-05-2016 8 22 23 pm

Come along and enjoy an evening of fun & bubbles whilst a Panel of 3 everyday Women share their inspiring health & fitness journey – unplugged!

What:     Women’s Health Unplugged (Free entry & bubbles on arrival)

Who:      Women who want to be inspired & supported with their health & fitness!

When:     Fri Night 27th May 6pm – 7:30pm

Where:   CrossFit Zenergy, Windsor – Opposite Homezone

RSVP:    By Wed 25th May below…

The Trio of Women share the same struggle of being a busy Woman & each unexpectedly finding their feet in the world of CrossFit – and they say, it’s changed their view on working-out.

 

Rachel & HannahMEET HANNAH – Panelist #1 | Self-Employed | Lover of Red Hair!

“I trained up until Izzy (our second child) was about 2 and then  it just became too hard to commit to.

I lost a bit of myself then. I was a mother, a wife, a housekeeper, a worker but I didn’t have anything that was just me’.  

I got into CrossFit accidentally while looking for a boxing gym and haven’t looked back since.”

 

 

MEET EMILY | Panelist # 2 & Mum of 2 | Can’t catch or pass!

“I needed to find a way to exercise with or without my baby in tow – basically removing the excuse NOT to go.

My 2nd baby will be one next month and I feel pretty great! I feel strong, capable and have ticked a few exercise goals off the list since she was born. I can feel my body regaining some shape and while I try to not mEmilyake how I look the main focus, it is a good feeling.

I also can’t put into words the value I place on the new friendships I’ve made and how much they’ve helped me in the past twelve months.

A hug on challenging days, a cheers of encouragement mid-workout or a message of congratulations when you achieve something new.

It all counts.”

 

 

Rachel

MEET RACHEL (photo left) – Panelist #3

Nurse | Mum of 4 | Complicated (…as all women should be.)

“I remember thinking – that’s not me, I can never do that!

I wanted to get fitter and stronger and and decided to try it anyway.

I now crave the challenges and look forward to the moments when I feel that spark within, knowing I couldn’t do that last month!

I feel strong, healthy and know I’m giving a good example to my children and how they should feel about themselves.”

_________________________________________________

Listen firsthand how they have achieved a balance of life, time for self and family and how they now approach their own training.

You’ll walk away inspired from hearing their story and with a few tips up your sleeve to add into your own life!

This is not an evening of telling you what’s right & wrong but rather a chance to support each other as we each find our own way of feeling good.

ABOUT THE NIGHT,,,,
When: Fri 27th May 6pm – 7:30pm with bubbles on arrival.

What: Panel of 3 Women – Q&A style relaxed and informative.

Cost: Free night of fun!

Where: CrossFit Zenergy, Windsor. 101 Newmarket Road.

Who: You and your girlfriends – BOOK NOW!

*FREE ENTRY | ONE NIGHT ONLY | BOOK NOW!*

Hosted by CrossFit Zenergy, 101 Newmarket Road, Windsor

Call or Text Jodie 0405 103 272 or visit the Facebook Event – Click Here!

comments like this follow her everywhere.

There’s always one person that you know that leaves you for dead and makes you wonder…

“How the hell do they do it?” and sometimes even, How the hell do they do it?” and sometimes even, I could never do that, be like that, <insert other doubts and comparisons here>”

I’ve known her since my early twenties when I was a dedicated Tae Kwon Do student and lucky enough to train alongside her. We spent loads of time working out together, hitting each other, cheering each other on and being at our strongest and weakest together.

We parted ways after we achieved our Black Belts as life took us in different directions, but I’ve never forgotten her and always had so many great memories to look back on.

She turned up into my life again last year and it was so good to reconnect and share our workouts together again – this time in CrossFit.

She is one fit chick, but oh so humble.

She’s been training for years with consistent effort and now leaves me for dead.

But when that question pops in my mind… How the hell does she do it?” I know the answer.

You see, behind her strong body, ubber fitness and awesome physique is just a quiet little mouse that gets the job done.

And that has been her secret for years which has led her to the results she has today.

She believed in herself.

Committed herself to the plan.

Didn’t deviate – just plugged away for years.

And just last week was Ranked 3rd in Qld for the 2016 CrossFit Opens.  

Of  course not everyone wants what she’s got, but everyone wants “their pinnacle”.  

The thing, the place in time, the feeling of success in their journey of striving.

It’s normal human nature to strive, and it’s normal human nature to compare as well.

But here’s the thing.

Be very careful of what you are using for inspiration.

Emulate their attitude, not their ass.

Crave their mindset, not their muscles.

Wish for their focus, not their flat tummy.

Never aspire to be like someone.

You are awesome.

Remember that.

Just be your best self more days than not, and you’ll have progress my friend.

And progress, not perfection is where the magic happens.

Jods x

P.S. THIS CHICK.  Love your work Hannah!

Hannah and me

 

 

 

 

 

 

 

 

 

I’m not used to this…

Poor Nikki (My Boxing Trainer).

I was totally frustrated and feeling emotional right in the middle of a boxing session.

He did the one thing I was trying my hardest to avoid – he gave me direct eye contact.

As soon as he looked at me – looked right at me, I crumbled and let the tears come.

I’d been trying to hold it in ever since the warm up started and knew it was going to be tough to hide it. But I’ve learnt over the years that crying is a part of life – it’s not a sign of weakness – it’s just simply emotions. Something we should feel and then move on from.

So after our 2nd Round of Boxing, I just stopped and cried.

Hats off to him because he handled it really well. I didn’t want to quit nor stop the session, I just wanted to express myself – my true self.

And in that moment it was a woman who was at her emotional limit after managing a shoulder injury for 2 years. 2 years of pain, discomfort, uncertainty, treatments, massage, driving back and forward to appointments, rehab, organising babysitters for the girls, maxing out my private health rebate very early in the year and trying to stay positive about the whole thing.

Not being able to brush my hair some days and let’s not even talk about how I get my sport tops on and off.

So I’d decided to take up Boxing with Nikki late last year because I was sidelined with my strength training and wanted to do something to keep moving.

Some days it was ok and pain-free, and some days it wasn’t and that day was one of those days where the pain would shoot up my neck and I had trouble keeping my arm up.

The good thing though was that the week prior I had just got some answers.

After getting a referral for a MRI the diagnosis came back with a 13th Floating Rib on my cervical spine. Normally you have 12 Ribs, but little ol me has something extra in my neck that’s sticking out.

You can’t see it, but trust me I can feel it!

It’s abnormal but not dangerous and for whatever reason has only caused me problems in the last few years.

Life will do that to you sometimes – give you something that doesn’t make any sense and frustrate the hell out of you.

This space is not something I’m used to.

The space of patience, the space of lowering my expectations and accepting of where I am at right now. The space of wanting and trying to do something, but feeling the disappointment sometimes anyway.

So many days and so many training sessions have had me thinking, “What the hell am I doing this for?!”

But….

I refuse to quit.

I refuse to quit on me.

I deserve to be pain-free. I deserve to be fit & strong. I deserve my peak health.

These little mantras have been repeated a million times in my mind.

And you know what.

You deserve them too.

If you are in-that-space as well, hang in there.

This space will not and does not last forever.

It simply can’t.

Nothing lasts forever.

And, things will get better.

They always have and they always will.

That’s the story I’m telling myself and I think you should use the same story too.

Jods x

Boxing training with Nikki

Snuggle it, cuddle it & get cosy with it.

Polite and I just don’t get along.

I’d rather take a risk in communication and be honest, direct and candid rather than polite.

Polite strokes the ego and gets you and me nowhere.

I thought about being polite last week when this email landed in my inbox.

I thought about it…and I’m so glad I wasn’t.

EMAIL IN |

“Hi Jodie,

After much thought I’ve decided I am going to put my membership on hold until I can commit to coming more often.

I would like to thank you and Tony for your support in trying to get me fit, and look forward to seeing you guys again down the track.

Kind Regards,

NC.

 

MY REPLY |

“Hey NC!

I totally understand BUT I’m also going to totally suggest instead of stepping back completely, just swap your Membership for 1 x 30min PT per week.

You know you need accountability, an appointment, someone to check on you.

AND YES, 1 x PT per week will benefit you.  It won’t change your world, but it will deliver you consistency and build this habit bit by bit.

Imagine at Christmas time how you will feel after doing just 1 x PT sess weekly til then?

And imagine if nothing happens from now til then?

Ok, enough from me.

Over to you.

Jods x

P.S The polite thing was for me to reply with none of this, but I’m here to help.

ENDS |

 

This email exchange was just last week and NC was at the Gym this morning doing 1 x 30min PT session.

Bloody awesome I say.

We all feel like it’s too hard sometimes and the “why should I even bother….” thoughts creep in.

You just have to find a smaller step that will work for you.

Break it down.

Take a step back.

Don’t ever shy away from commitment.

Play the long-game in fitness with smaller steps and get comfortable with a consistency.

Share a snugSnuggle it, cuddle it and get nice and cosy with it.

I dare you.

Jods x

 

 

Guilty as charged.

I remember the conversation like it was yesterday.

I was calling a Girlfriend for a bit of sage advice as Tony and I were contemplating a change – a tree change.

After living in the “burbs” for nearly a decade and being only 4kms to the CBD and our Gym, the convenience of inner-city living was wearing thin.  With our 2 girls now becoming little people who like to run and play, I started to have strong urges to give them a more relaxed upbringing with a rural influence.

Santa had already delivered 3 baby chickens at Christmas and throw into the mix, a new Puppy as well, we were starting to feel the squeeze on our 359 SQM block.

So, this led us to looking at property in Samford (about 20kms from CBD).

Back to my Girlfriend and that phone call.

I was calling her because she’d done it.

She’d done the Tree-Change and had lived at Samford and had only just recently moved back to the City.

Did she love it?

What was good about it?

What was not so good?

If she had her time over again, would she change anything?

I rambled, I stumbled and I semi-listened to her responses.

And about half-way through the phone call, it hit me.

I wasn’t listening to her responses, I was only listening to the bits I wanted to hear.

I nodded and engaged with the appropriate “Ok”, “Uh-huh” and “Hmmmm” when needed and we wrapped up the phone call with, “I’ll keep you posted!”

I realised as I hung up, that I really wasn’t after her advice.  I had called her with that intention, but deep down I’d made up my mind.

I was calling her to continue to validate the decision I had already made in my mind.

We were moving. It was going to happen.

2 weeks later with more house inspections we were now at an Auction and walked away that day with a signed contract on our dream home.

1.7 acres and about a 30min drive from the Gym, I was in bush-heaven.

After months of “research” the burbs to the bush project was complete.

I look back now and laugh at my behaviour and wonder, Where else have I done this?

Where else have I made up my mind on something, without consciously voicing it and ignored what anyone was around me saying, even after I had asked for their advice, opinion and feedback.

We all do this, don’t we?

I’m guilty as charged when it comes to any form of stretching or re-hab from my beloved Physio.

“Alex, I’m still getting shoulder pain and it’s really frustrating me….”

“Ok Jodie, so how are you going with your stretches I gave you?”

<insert long awkward pause here>

You see, I’d already decided that stretching was boring as bat-shit therefore rarely do them.

And I’m even guiltier when the c-word is mentioned with my Trainer, Nikki.

The c-word being Core.

“Nikki, my core is still weak and I want it to be stronger….”

“Sure Jods, how many times did you do your core exercises this week?”

<doh!>

I had decided that getting my core stronger is really hard work.  Like really, really, really hard. Too hard for me in fact. So, I don’t do a bloody thing about it!

We can all decide what is going to be easy, hard, enjoyable or painstakingly boring as bat-shit.

We decide if it can’t be done, can be done and is going to get done, well before it is ever done.

We make up our minds and that determines the outcome, before you’ve even started.

Dr Suess was right.

You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”

Yes Dr Suess.

I’m hearing you.

Best I start steering myself in the right direction.

Best I decide today is the day.

What about you?

Jods x.

P.S. A few snaps of our Tree-Change to share with you…

Burbs and Nella“Plenty of room for hide and seek in our new yard and Nella found the perfect hiding spot.”

Burbs and Family

Celebrating the move. Me soaking up the fresh-air with a glass of bubbles!”

 

Burbs and Chickens

“Meet Claudia, Tootoo, Huey, Duey, Spotty and Caster. 6 out of our 11 Lovely Hens…Oh, and the view from my home-office!”

Alex Photo Physio 1And lastly, Meet my Physio, Alex.  The smiling assassin.”

Dr Suess

This girl was on fire.

I was onto Point #2 of my chat during the Ladies Night we had at the Gym recently, and wanted to make sure I slowed down so that the point really hit home.

Rewind a few years, and I was sharing the story of beginning my training for a full distance Triathlon after having had my 2nd child, Nella.

2 pregnancies with less than a year a part had certainly taken its toll on my body and I knew that the “getting back” into it stage was going to need a careful approach. Throw into the mix the post-natal depression I had with my first child, meant that my self-esteem was needing love & support, not the self-bashing mentality of go hard or go home!

Winning from day one was crucial for me. We all like to feel like we are winning, right?!

I had about 10 months to train towards a 1.5km swim, 40km bike ride and 10km run and focused heavily on the scientific principle of progressive overload. What this means is to make your workouts harder, heavier or longer bit by bit, so your body continually has to adapt (get fitter and stronger) to deal with the increased stimulus.

So, I sat down and wrote my program for the first 4 weeks.

It was awesome.

It was the best program I had ever written!

It was so damn good that I was ready to get started – right away.

Week one involved 2 runs and I had the exact route mapped out I was going to take.

Let’s go back to the Ladies Night…. and the moment I asked them a question…. “How long do you think I had planned for my first run? How many kilometers do you think I was starting with on Day 1?”

Answers jumped out at me.

“10 kms…”

“2 kms…”

“5 kms…”

I stood there and listened waiting for the room to die down again.

“Ladies, it was less than that – a lot less. For the first 2 weeks my planned runs were 500 meters.”

The room erupted.

“WHAT?! Only 500 meters???”

I could see the look of disbelief on their faces with comments like… ” Why bother?!, and, Is that all?!, ringing through the room.

And then they stopped to think about it and it started to sink in.

The importance of starting small.

The importance of winning from Day 1.

The importance of being kind to yourself.

Fitness is a long term game and enjoying the process early on in your training is one of the keys to long term results.

I went on to share that I then doubled my training in week 3!

This now meant I was now running the big, huge amount of 1 whole kilometer!

WOW – this girl was on fire!

I knew deep down that the momentum I was building would steamroll into discipline. My body was feeling good from moving, my pelvic-floor was coping and my self-esteem was lapping up the wins that I was pinning on the board!

Starting small works.

It really does.

You just have to let go of your ego and let go of any preconceived thoughts on what starting back  means to you. Jodie's iphone 3295

Running 500 meters on that first day didn’t leave me all hot and sweaty.

But, it did leave me with spirits so high, and motivation on the rise with a wanting for more.

And that is where you win my friend.

That moment with yourself when you whisper…. “YES, I can do this!”

Yes. You. Can. :)

Jods x

P.S. If you want help starting your training again, then call me on 3252 7999 or PM on Facebook CrosssFit Zenergy.

 

CrossFit Zenergy Co-owner Jodie Hebrard

Are you a cherry picker?

 

 

Cherry picking.

The term used to describe the picking and choosing of workouts, based on what you are good at or feel like doing.

You hate lifting heavy, and you know it’s a heavy lifting day.  You tell yourself it is sooooo boring and you don’t feel like you get a lot out of it, so you choose to leave it today.

*cherry picking*.

You are tired, and find out that today’s workout is a 40 min AMRAP (as many rounds as possible) and you decide, it’s best to maybe just rest instead. Forty minutes might be too long for me today, right?

*cherry picking*.

You wake up and it’s raining…and the run you planned with a mate is debated over via text message starting with, “Hey, it’s raining, should we leave it today…?

*cherry picking*

We’ve all been there and that “we” includes me.

But it leaves us missing the whole point of this fitness game.

Little bits done regularly add up over time, to give you strong muscles to chew through fat, a fit heart so you can bound up stairs and vitality to combat stress and have you glide through your day.

discipline

And here’s what cherry picking gets you (from my own personal experience)…

…it gets you de-motivation and the guilt trips – that sucks for sure.

… sore muscles, stiff joints and aches & pains from lack of consistency with your training.

…lazy friends who support your *cherry picking* who help justify your x, y, z reason.

…getting on and off the bloody bandwagon, which is downright exhausting.

I’ve test and measured just showing up vs cherry picking. Showing up has helped me in so many ways that I could not have imagined.

I show up to my training when I tell myself I’m too busy, and it transfers over to the paperwork that I’ve avoided since Nella was born. Filed. Done.

I show up to my training when I’m tired, and it lifts my mood and motivation so that I do more in the workout than what I first expected. Bonus work means more results.

Nice!

I show up to my training in the windy rain and walk for 2 hours with soaking wet clothes, blisters on my toes and end it with the deepest feeling of satisfaction from experiencing the power of discipline. Doing something when it was the last thing I want to do.

Self-esteem boosted. This girl is on fire!

And here’s how you show up.

Stop over-thinking.analysis

Stop over-analysing.

Stop any conversation from starting in your head and just start moving out of bed, to the car, before your brain has any idea of what you are doing. I dare you to show up and see where it takes you.

Jods xx