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!

When things don’t go to plan….

Jods arrived

 

 

 

 

 

It’s ironic to sit here and read over my last blog post to you.

It was right before I set off for my NZ adventure…

Fear can be such a strong emotion and the more I’ve felt it in my life, the more I’ve grown to respect it.

And the older I get, the more I realise fear will never go away – it will always be there especially when I want to try something new, or do something again, that I couldn’t do the first time.

It’s a real thing.

But you can’t let it stop you – life is way too short.

Feel the fear and do things anyway, I say.”

It’s ironic, because Fear is exactly what I stared in the eyes in New Zealand.

The kind of fear that sets your adrenal glands to overdrive and makes your heart beat so loud that it pounds in your ears and in your chest.

If we haven’t caught up yet on my NZ adventure the short story is, I got a helicopter out of there.

The long story needs a few bottles of wine with you.

It was on the side of a Mountain that was covered in shale and no clear paths downwards that I felt this fear.  Slipping and sliding with my 16kg Backpack throwing my balance off and with rocks being dislodged – it was no longer an adventure for me, but a mission to get down to the bottom alive.

As I felt this fear I fought back tears and took deep breaths looking up to the sky….trying to find something to calm my nerves and give me the inner-strength to hold my shit together.

Losing my nerve on that Mountain was not an option as I knew it would lead me to freeze – where fear takes hold of you and turns into terror.

A girlfriend asked me recently about this fear… “When did it turn from normal fear to more than that?

I guess the real fear set in when I realised I had to get down to the bottom of the slope, but for the life of me, had no idea what steps to take and how to descend safely. Sliding down on my butt with my hiking poles to stop myself was the extent of my skill set.

There were no ropes, there certainly was no path to follow and flashes came to me of slipping and not being able to stop myself – not a pretty or confidence boosting picture to visualise.

Being in the moment, I remember thinking about my girls laughing and smiling and visualizing Tony at the bottom of that Mountain coaching me on (as he has done in the past with any outdoor adventures we’ve undertaken).

The feeling of isolation was heightened and being separated from them with no form of communication was very unsettling.

One woman was below me on the mountain descending and 2 others were right above me and we were all feeling fear in different ways.

My mind was racing with….“Get me out of here!” and with every step and slip we all made it down to the bottom safely.

Reaching solid ground was the best feeling ever and I had instant clarity with the fear I felt.

It was real.

It was something to respect.

And it highlighted the gross lack of my skills that was clearly needed to manage this terrain safely.

I no longer felt comfortable, I no longer felt safe and there was no question in my mind of just sucking it up and pushing on.

It was not a matter of toughening up.

There was real risk involved and I believe that being tough involves knowing when to call it quits.

It was awkward and uncomfortable to face the conversation of leaving and not finishing the adventure, but I knew that NOT speaking up was weak, so I did speak up and had conversations about options, opinions and the next (literal) steps moving forward.

There is one thing I am sure of and re-learned from this.

You have just got to listen to your gut and be brave enough to have those tough conversations.

Nothing worthwhile in life is ever earned from walking on easy-street.

Back yourself and your decisions.

Stand your ground.

Speak up.

Even when it’s uncomfortable to do so.

Jods x 

P.S. Nate is leaving in July for a l-o-n-g holiday without a return date so it’s a sad time as we get ready to say Bon Voyage to him.

To celebrate his awesomeness we are having a WOD Comp where you can train with him 1 last time!

CrossFit Zenergy Pairs WOD COMP!

  • Friday Night 3rd July
  • 2 events with a 5pm start for 6:30pm finish
  • Pairs event…so organise your partner asap!
  • Mixed, Ladies & Mens pairs
  • Age groups will be Opens, 40+ and 50+!
  • Hang around for the part after to celebrate Nate’s farewell!

Pop your Pairs Name on the Register at the Gym!

 

A massive risk to take

risk

 

 

 

 

 

 

It dawned on me over the weekend that I’d “done it.”

Taken a huge risk and it’s now paying off.

9 months ago I remember thinking to myself…

What if no one thinks it’s a good idea? What if it’s a flop and I just get rejected?”

Everyone hates rejection right?

But sometimes you just got to have a crack and back yourself.

And sometimes, like this time, it pays off and in a big way!

The risk I took was reaching out and seeing if 5 other women (who didn’t know each other) wanted to join me on a crazy adventure in New Zealand.

5 days of trekking carrying our own packs and food whilst dealing with the elements.

I knew a few women would be interested, but getting a total of 5 committed was a little daunting.

Fast forward to today and different personalities, stages of life, work commitments and lifestyles have all blended into an eclectic mix of women, that seems to be working for us!

trek

 

 

 

 

 

 

Fear can be such a strong emotion and the more I’ve felt it in my life, the more I’ve grown to respect it.

And the older I get, the more I realise fear will never go away – it will always be there especially when I want to try something new, or do something again, that I couldn’t do the first time.

It’s a real thing.

But you can’t let it stop you – life is way too short.

Feel the fear and do things anyway, I say.

You never know where it will take you.

Jods x

The simple formula for achieving your goals

bedohave

 

 

 

 

 

I’ve always followed a simple formula whenever I’ve set out to achieve something in my life.

Little or big achievements, the formula doesn’t change.

Be x Do = Have.

If you want something in your life (Have), then you must have the right attitude, skills & beliefs (Be) and roll your sleeves up to do the work (Do!).

Let’s break it down briefly…

BE…Am I being the right person to achieve this goal? Am I being prepared for training, being disciplined and being diligent in knowing what I have to do next and not leaving things to chance.

DO…Am I doing the right type of work for this goal? If you are training for a marathon, make sure you are running! Running smart, doing intervals, with a few steady distances thrown in and all with the “progressive overload” principle applied.

HAVE… Is the result of the Be x Do. Time and time again when I hit a roadblock with my HAVE, something that’s frustrating or holding me back or maybe thrown me off path, I sit down and have a look at this formula.

Things are happening slower than what I’d like… Do I just need to do more work? Or am I skimping on the work and coming up with a whole lot of reasons why it can’t be done, from a lack of belief? Maybe, something pops up and gets in the way, which I wasn’t expecting…..

Do I need to learn a new skill to overcome this? Or maybe I just need to adjust my attitude towards the unexpected?

success

 

 

 

 

 

It’s a formula.

So simple and so powerful.

When you break down your formula and apply it to your goals you’ll be amazed at what you learn about yourself.

It can be totally confronting and enlightening all at the same time.

So be prepared with an open mind and excuses parked outside of it.

Be x Do = Have.

Who’d ever think that algebra would be useful?!

Jods x

I made a mistake…

homer

It occurred to me last week my training plan has a fatal omission.

Seriously.

It’s only 4 weeks til I fly out to New Zealand and without this one thing, I’m in big trouble without it.

How could I have missed this in my planning?!

This thing – that’s super important and (apparently) life threatening is my Yonder Goal.

Huh?

My Yonder Goal.

The goal after I’ve done this….the next thing for me to focus on when I get back.

I know from past experience that it is super easy to work hard towards something, rock up to race day, event day or fitness testing day and complete the challenge I had set for myself and then get lost in the busyness of life.

Weeks go by.

A few months pass.

And I’m sorta training.

Kinda.

Hit and miss and a wandering fool.

For me, having a Yonder Goal gives me clarify and focus.

goal

 

 

 

 

 

 

It’s not something I have to work on now or worry about, but it’s planting the seed so that when I fly back into Australia, I’ll know how much down time to have, and then get back on the horse again.

I haven’t come up with my Yonder Goal yet and will let you know when I do…but I’m glad I realised it now with 4 weeks to go and not 4 weeks after I get back!

And one last thing.

I know that not everyone is not wired like me, so this will either resonate with you or it won’t.

Take what works for you and discard the rest.

Happy Training!

Jods x

The honeymoon is over

Every Friday night without fail I start dreading it.

Thinking of ways to get around it or avoid it.

I’m talking about my 4:30am alarm on my Saturday morning to get me up and Trek Training at Mt Cootha.

The honeymoon lasted about 2 weeks and then the reality set in.

We all experience that honeymoon phase when we start something new and mine went something like this…

“Oh, I think I might do a Trek in New Zealand and invite some other ladies along and we’ll all lugg around 16kg each on our backs, carry and cook our own food, NOT have showers at the end of the day and do this 5 days in a row.  That sounds like fun!”

I’m deep in trek training at the moment with 5 weeks to go.

Saturday mornings are the day we do a group hike at Mt Cootha and it’s the toughest session of the week, with our backpacks getting heavier and heavier every week to get our bodies and minds conditioned for what’s about to unfold.

It’s hot, it’s hard and it’s gruelling.

It’s mentally draining after a big week of business, babies and not seeing my Husband that much.

But I know it’s part of the deal.Jodie trekking

I know it’s what I signed up for.

The honeymoon has well and truly left the harbour.

I’m totally motivating you right now aren’t I? (note sarcasm)

Here’s the thing.

It doesn’t matter how old you are, how fit, unfit or how strong or weak you are.

The honeymoon always ends.

Learn to accept that.

After the honeymoon there’s always “work,” just like night follows day.

It always has and always will.

If you are waking up, finishing work or getting to the weekend and aren’t feeling motivated – welcome to the club.

My name is Jodie, nice to meet you :)

Jods x

P.S. Want to try CrossFit out with a Free 1hr Intro Session? Click Here Now!

CrossFit Zenergy in Brisbane is right in the heart of Windsor on Newmarket Road. Personal Training, daily CrossFit Classes with Mums CrossFit as well, plus other Classes for you to have massive variety in your workouts! Book a Free Intro Session at CrossFit Zenergy to find out more, call 3252 7999.

The one thing to stop worrying about

results

I could see she was in the hurt box when I walked past and then heard her quick remark to Tony…. “You know we started early, don’t you?

The woman was training with my beloved – God help her.

And she has done so for years, so she’s not new to Tony, and Tony’s not new to her.

Coming back to Training after a good hurrah over New Years is always hard, but coming back to Training with Tony is harder.

I knew she was stalling him and letting him know loud and clear she was happy to finish the session then and there.

And then Tony responded. “What…. Are you worried that you’ll get too fit?”

Case in point.

In that instant I chuckled.

Don’t you hate it when “they” are right? “They” being your Trainer.

We all do it.

Focus on the hurt.

Wishing it would stop.

Thinking…. I’ve done enough for today… Surely?!

 

had enough

 

 

 

 

 

But you know what? There’s always that little bit more inside.

That extra effort, rep, minute, round or lap around the block.

That extra effort is where real change – real results are.

Getting fitter, faster, leaner and stronger only happens with overload – not comfort zone load.

Don’t let that little voice inside of you tell you any lies.

And next time you are in the hurt box, don’t worry…..

You won’t get too fit – so push on soldier!

Jods x

3 little words….

words

 

 

 

 

I had the pleasure of catching up with a wonderful woman and her children on New Years Day for a play in the park, and our conversation quickly turned to the new year, resolutions and goals in general.

She shared something with me that left me utterly intrigued and me wanting to leave right then and there, so I could go do it myself.

She shared with me that she doesn’t do the “normal” write down your goals thing, but she sits down and asks of herself; “What 3 words do I want to FEEL MORE of this year?”

Kinda cool if you ask me.

She spent some time on New Years Eve putting pen to paper and came up with her 3 words that are meaningful and motivating – for her.

And that’s the interesting thing, is that Humans (that’s you and me), are motivated by feelings.

We all want to do stuff, see stuff, get stuff, but ultimately all of this “stuff” in our lives just gives us the feelings we desire.

You want to lose weight, not because of the number on the set of scales, but because of the feelings that you attach to that number.

You want to feel better, happier, more alive, content – whatever the word is for you.

Makes sense?

So rather than just focusing on writing down the typical I WANT X, Y, Z this year, I wrote some of my own words down and thought I’d share them with you.

Here we go.

Brave.  I want to feel more brave. Take more risks. I want to feel the fear and do things anyway.

Strength.  I want to feel more of my inner-strength that laughs in the face of doubt and is soul-nurturing, (not face-slapping) when I’m tired.

Rich.  I want to enjoy richer relationships with those close to me, connect with new folks and feel rich with amazing memories of laughter, connection and meaningful conversation.

But.

Here’s the thing.

To create these words will take effort.

Things are not going to just “happen” without structure, a plan and implementation.

But, when you’ve got the feeling clear from the get-go, it will make it a whole lot easier to implement when the honeymoon period of New Years is over.

So, what about you?2015

What do you want to feel more of in this brand new spanking Year?

Jods x

The Key to Greatness!

greatnessI was invited to a Women’s Business Christmas Lunch last week and took the opportunity to step out of my sweat clothes, wipe off any Vegemite from the kids and step into my serious pants.

They had a speaker, Jen Harwood, who was a bundle of energy and she spoke passionately about Greatness – and how you can create greatness in your life.

She shared her personal story of breakdown to break-through and her own quest for greatness.

Greatness is such a personal “thing” and there is no right or wrong way to define it. What makes me feel great and super awesome, might be boring as hell for you and vice versa.

My own take on it is; do stuff that you love, do it well and do it passionately – and you are well on your way to greatness and feeling fulfilled in life.

The clincher in her Presentation was on the “HOW-To” bit.

How do you set out and achieve greatness – in x, y, or z part of your life?

And her answer: Get your support system plugged into your goal and with other people’s help – you can create and achieve greatness.

I totally agree and totally squirmed (just a little) when she mentioned this and 3 little words.

“Asking for help….” (and god forbid – accepting help when it’s given!)

If you are anything like me asking for help is un-natural – but something that I have learned ask for helpis highly valuable.

Our egos think we can (and should) do it all on our own, but the reality is Human Beings (that is you and me!) are designed for interaction.

We do not survive as a species without it.

Jen spoke about having different people in your life that fulfil different “Roles” that you can lean on for help when it’s needed.

I’m not going to list all of the “Roles” she spoke about (you can read more here), but here’s the Jodie run-down on who you should have in your support system.

You need critics to challenge your commitment and play the devils-advocate – sometimes the glass does end up half-full.

You need experts to short-cut your learning curve and fast-track your results and save you time, energy and money.

You need BFFs to pick you up, dust you on and send you on your way.  You need hugs, we all need more hugs.

You need role models to instil hope – if it’s possible for me, it’s possible for you kinda thing.

And you need to have the courage and wisdom to open your mouth and repeat after me, “Hey, I need a little help here please?”

If that made you squirm, then you know what you need to do 😉

Jods x

Is it really all worth it?

I was reminded yesterday of a basic fundamental in the fitness formula of getting results.

I was flat, feeling tired and sore going into the workout and nothing much changed throughout the workout   except more tiredness and soreness.

Workout done, protein recovery done, shower and refreshed and then struggling in front of my computer to  get myself into action.

I was hitting a wall big-time, feeling fatigued mentally and physically.

As I sat at my desk I started to procrastinate – getting up filling my water, going to the bathroom, checking on things that didn’t need checking.

The whole time I was telling myself how tired I was and how flat I felt.

The basic fundamental was – if you train hard then expect to feel tired.

Not uber motivating I know, but it’s the truth.Tired

Getting results takes work – hard work, and hard work will feel hard.

There’s no sugar-coating it or wrapping it up in cotton wool.

I let myself slump into a pity-ball which wasn’t helping me and when I reminded myself that what I was feeling was normal it helped me snap out of it.

There will be times when you’ll question whether it’s worth it…

And I’d recommend that you don’t answer this question when you are feeling tired and flat after a workout.

When you’ve nailed a workout, high from a P.B. (personal best) or sitting smugly in new threads, that’s when you should ask yourself….”Is it worth it?”

A day later and a better mood and less tired body….

Yes.

It’s worth it.

Jods x