16 Things you Could do this Year…..

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How are you doing?
I hope you had a really good first full week of 2016.
I’ve been reading some great features and articles…. and thought I would summarise what you should (or could) do in 2016….. LOVE to know what you think you should or will be doing!
1. Practise Compassion towards yourself & others – buying a ‘self worth’ money pot, so each week you pop in a £1 or whatever you want, once it’s full you can smash it and spend it on your goal, your friends, whatever you want… yet it’s the act of growing your self worth that makes a difference :-)
2. Go on a weekly Digital Detox for at least 4 hours a week, switch everything off… use this time to read a book, have a ‘learning’ book and a relaxation book, depending how you feel.
3. Plan a monthly adventure, it doesn’t have to be big, just go and explore for a day – it could be anything from climbing a mountain to trying a new sport, visiting a new city, seeing friends you have not done for a long time.
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4. Learn a new skill or language – easier than you think if you download podcasts, or buy CD’s for your car, when you train, instead of social media time… just a thought.
5. Walk More, Strengthen your Posture, Breathe more Deeply & Speak more Positively to Yourself…. overall self worth & health growth
6. Nurture your ‘wealth’ and practise an attitude of gratitude when you spend or pay a bill….. read the Financial papers every now and then, save for something that really matter’s to you ( or something you want to do/give to others, even if this takes years) and LOVE what you can do.
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7. Sign up for something that scares you, that you really want to do…. a charity challenge, fitness goal, travelling adventure, cooking course, music gig, photography, anything that will add value to YOU – happy to help if you don’t know where to begin
8. Try a new recipe each week (or fortnight), and cook double so you have lunch or dinner’s for the week if you are busy.  It ‘s great to vary your nutrition and fun to cook different things – dare you 😉
9. Drink your water, at least 1-2 litres a day and just notice the difference in your skin, energy, mood and immunity, trust me
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10. Mix up your fitness training, do something different… even if you goal is the same sport.  Get a DNA Fit Nutrition test if it appeals and really personalise your training plans (happy to help with this).  Set a mini (big) personal goal – like press ups or stretching improvement, chin ups or squats, running up a hill or swimming longer or faster than before.  Simple, tiny monthly goals
11. Call or write a card to a friend each week who means something to you, it doesn’t take long, just to say hi, you rock, it will make a difference
12. Set a goal for your career that will help you to feel more balanced and happy at work… this could be promotion, reducing hours, learning something new… do the 1 thing that would make you most happy if you achieved it
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13. Find a kick ass mentor or coach to support you with the one thing you really want to achieve this year…. focus, confidence, career, fitness, life…. and book a session with them.  They are you accountability and support. If you can’t afford it yet, save up, or read their blogs, social media and take action on what they advice
14. Give something back… a random act of kindness each week, time with children or elderly, help a d, charity races and event’s, sponsoring a child with PlanUK, I aim to do one of these each week and we sponsor 2 children with Plan UK.
15. Take time each week to reflect on what’s going well and focus on what you really want to achieve (and this can be relaxing and taking time out) for the week ahead.  Write things down, keep a journal, and choose a word to keep you focused, confidence, radience, strength, brave… you decide.  Build a vision board of people, goals, places and ‘things’ that inspire you to be brave, to believe in your dreams… and slowly, consistently, take action…
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16. Ahhh find the JOY in each day, something to be grateful and happy for, even on your hardest day’s, find that time ray of hope, and know it will be better.  Notice the good things, listen to your internal language and conversations, choose to focus on what you want to happen, feel and become, let go of what you don’t.  Share you JOY and be proud of YOU…. grow this.
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So there you have my 16 Top Habits to take action on this year…. LOVE to hear your’s, tweet me, instagram or FB – kim ingleby for them all :-)
Next week I’ll share a few books that may help you with this,
In the meantime, sending you BIG Support for a Wonderful Year Ahead,
Kimpossible x x x
‘With remarkable people around you, you can achieve amazing things’ Hoy 
ps If you would like to join me in person, BOOK onto my Make 2016 Brilliant Workshop on 31st Jan, 10-4pm in Bristol, going to be great – http://www.energisedperformance.com/product.php/2696/112/make_2016_brilliant_workshop_
Listen to my podcast with Scott Baptie to help you overcome your limits http://www.foodforfitness.co.uk/podcast/37
Check out our Instagram account https://instagram.com/kimingleby/
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#JoyfulJune….. your top 3 Goals to Set & Achieve?

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I hope you had a wonderful weekend?

So many of my #teamenergised #thepossibles & friends were out and about, achieving great things, I’m totally inspired… really and truly.

From a Big Team Energised Group at the Bristol 10km including several ladies doing their first 10km to Outside of Bristol, the Edinbugh Marathon (Sweaty Betty Bristol Manager Amy, woo hoo!), Nottingham Triathlon, Outlaw 70.3 Triathlon & WBFF UK Stage Show (Abby Pell you rock!), amazing, amazing results. I love the courage and commitment people have to achieve things, stretch their boundaries… do more…

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I have a list of ideas for the Autumn, but can’t decide which to choose, how about you? Some of mine are exciting and sensible, others are not at all and a little closer….. what do you fancy achieving and could I help you? Do let me know.

 

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‪#‎Kimpossible‬ ‪#‎JoyfulJune‬…

Here’s my mini exercise for you to do this week, and report back …. :-)

Accountability is key.

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Writing down:

3 things you are proud of in May, and how they made you feel

2 things you learned or thoughts that are limiting you and how you can lessen them in June, clear action

3 clear goals you want to achieve, feel, do in June, how you will make them happen, and why it’s important….

Write it down, feel scared, then excited, then believe, begin and commit

Finally a trio of thoughts, and links for you as we start June….. 

 

Looking for inspiration – check this out and choose 3 quotes for the month (which do you choose, I ended up with 6, but that’s okay right…!?) http://www.inc.com/lolly-daskal/65-quotes-that-will-dare-you-to-do-great-things.html​

This Week, 1-7th June is  Women in Sport Week… look out for my blog on who inspires me…. love to know who inspire you? Tweet @kimingleby #thisgirlcan  https://www.womeninsport.org/news/womens-sport-week-1-7-june-2015/

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LOVE you to join a fab group and let me support you feel good this summer….

#‎Summerhotbod‬ 30 Day Challenge, Online: Early bird Price until 12th June, starts 21st June Includes training plans and nutrition to detox, define and feel happy and good ….. starts 21st June online, love to have you with us http://kiminglebyfit.com/30-day-challenge-hot-bod/ 

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Take some time to recover this Easter…. but how & why….. ?

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Recovery?  Hmmmm, do you do that?  I mean really do that.

It’s an interesting one. I coach many people to get motivated to have the confidence to start to get fit.  Then they become fit, and love that feeling.  Or get super focused on the results, almost addicted.  It’s good right? And then I coach people World Champions, Ironman, Triathlon, Marathon’s, adventures, Stage Shows… and the training is tough, and there is a lot.

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But what about Rest, Recovery and Adaption…. this is just a simple little blog for thought.

If you are a professional athlete, rest, recovery and adaption is planned in your training. Combined with great nutrition, sports massage and lots more.

If you are someone with big fitness goals, beach #fitbod goals, running your first marathon or ‘semi pro goals’ I think we forget that we are doing ‘life’, work, families, caring, cooking etc as well as training.  And therefore our training needs to be smarter, and have a great sense of quality and wisdom behind it to adapt to our lifestyle.

Yet what needs to be most highlighted is our recovery.  This is KEY.  This is where your body adapts and recovers, where the muscles become stronger, faster and leaner.  Where your body rebalances the stress levels, and burns fat.  Where you reduce the risk of injury, increase your motivation, refuel with delicious food and sleep.

I know, I know… it’s harder to rest when things are going to plan, and frustrating to rest if you are injured…. yet either and both is key.  Above all it reduces your stress levels letting all of the above happen.

So how do I recover well?

 

I see it as an essential part of training.  I block it into my diary, and think of it as time to rebalance, to catch up with friends or family, to cook and play with a new recipe, to review my training, to do something different.  I also see recover as maintenance with sports massage, osteopathy and kineosiology, as required.   I know this is an expense, but I see it as essential to overall wellbeing, a good role model for my business, to be in client role and to help manage my encephalitis.

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Which brings me to what I have learned about recover and a condition….. the smarter you train, with the best, good food that works for you, with lots of sleep and recovery… makes you way stronger, happier and healthier than ‘junk’ training and lots of supplements without the base being strong. But that’s just what I think and recommend…

When I train… I have three types of sessions.  The first is a serious focused, high intensity session.  There may be music, but often there is silence and the focus on my mind on the results I want.  It’s hard, sweaty and only when I am focused on a set goal.  I do love these, but I have to be feeling good.  If I’m not, I will adapt and change the day to get the best quality from the session.  Session two is focused and still challenging, but a little easier, maybe listening to a podcast in the background with plenty of focus on from, technique and developing my overall fitness.  The final session is PLAY, its for fun, it’s what I fancy, doing what I want, for as long as I want.

I believe keeping your training FUN is so important.  Whatever you love to do, do it… from dance to rock climbing, lifting weights to ballet, running to skydiving, find you love and do it. Do it until the motivation ebbs, and then find something else….

I also cycle my training overall, so sometimes I may have a big fitness goal and competition, so for 3 months, this is my FOCUS and priority.  Then for the following 1-2 months at least, it’s in maintenance. Where I do regular little bits of training, but it’s not my priority. Overall I find this helps if I get injured to have a balance in life, and other interests, whilst also reduces the risk of injury.  I also find it enhances my focus to compete at my best, whilst avoiding burnout….

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To recover and avoid delayed onset of muscles soreness I believe all the above is key… 

Listening to your body and adapting the sessions accordingly.

Allowing enough recovery from and between key sessions to allow adaption and growth to occur.

Booking a sports massage or osteopathy treatment, or whatever works for you regularly to keep things in balance. Making time to foam roll, and stretch. Having a bath with epsom salts.

Mixing up your training cycles and focus.

Having good, healthy fresh food and making it tasty and interesting

Having plenty of sleep and rest – or as much as you can and adapting if you are short of sleep or stressed at work/children etc, to keep stress levels balanced

Supplementing appropriately – I love Green & Purple Powder, https://greenpowder.co.uk/

Phil Richards Range (for recovery Collagen, Amino Relax – there are many)

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Organo Green Tea http://energisedperformance.us1.list-manage1.com/track/click?u=0d786edd08ece7ef5839b4aab&id=750dcbafe0&e=a03f6ab727

Using a great recovery balm like Activbod Cooling Finish Gel https://activbod.com/#!store/cykf/collections/all/1

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Sharing your progress, celebrating the highs and learning and adapting from the challenges….

That’s my quick ramble about recovery… I could write lots more, but for now… I would love to know what you think, any questions and what you do to recover? tweet me @kimingleby @energisedcoach

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Photos:Kevin Sacre Images (C) Kit: Sweaty Betty

#MondayMotivation….. 3 Questions for you?

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#MondayMotivation have a read…. 3 questions for you…

The Hot Bod Course has started online for 30 Days, I’m really excited about running it. I saw Cirque du Soleil this weekend, I was really excited about this too (whilst managing the old encephalitis with the strobes!) and I watched the Voice….. exciting.

Possibly annoying for a Monday morning… to be so excited… but hey, I thought. We, You, I have one life. To really make things happen you have to get uncomfortable, you have to change things, you have to think… if I had just one chance, would I have the courage to commit and give everything? Would I have the courage to find the enjoyment in the moment, no matter how tough?

I dare you, I challenge you… to think.

1. What could you not live without really trying?

2. What would you be really sad about not doing?

3. If the length of your life was limited, what would you suddenly think…. yes, I just have to do this, go here, try this, spend some time with this person?

Write these questions down, answer them…. and then, please, please….. take action.

By getting uncomfortable, by changing your ‘script’, your story, your habit….. you can do anything, trust me, you really can.

But the ‘doing anything’ requires a huge dose of courage, the nerve to commit and the bravery the believe in yourself, even though the chance of ‘failing’ is so high…each time you ‘fail’ you learn to become wiser,

I’m pretty sure the Cirque performers have ‘failed’ numerous times before they mastered some of the crazy stunts they pulled off (I mean, I am so not strong in comparison, but hey, never compare, observe excellence to become better, or simply to marvel and enjoy talent). And I’m pretty sure the people on the Voice, however they come across had to overcome a huge level of what if and fear to walk on that stage…

So this week, step one step further onto a stage you have not been on before…. and share with us, how that goes.

I would love to know, and I will share too – I have signed up to Ciromedia classes, to learn to cartwheel, hey, you have to start somewhere and I can’t even somersault. I’ve also signed up to a writing, poetry course with a guy called Tyler Knott, if you love poems, read his book. I found it in Conwy, he is from America… it’s pretty cool.

And remember, if you think, I don’t have time….. think, when will I change the script and be ready to make the time to do the uncomfortable, to see what is possible?

Join us: Bristol Workshop or OnLine Course starting mid Feb to achieve your Goals:
http://kiminglebyfit.com/mylb/

#hotbod #kimpossible #mylb #thepossibles #mindbodyninja #mentalstrength

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New Year’s Resolutions, Be Brave and Go Do…..

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#Kimpossible weekend kick for YOU… yes indeed  So… you know that thing that scares you, but you really want to do it….?Not a huge thing, but something that you know will make a difference to YOU and your life, confidence and daily well being….. Well, this weekend, I challenge you to go and do it.

Because, there will never be a right time, everything will never feel just right… sometimes you just have to do ‘it’. Here’s my commitment to you…..

I got a bike fit by the lovely people at the The Triathlon Shop in June 2013, then Weils near killed me off, then I tried to kill it off last September, then it nearly killed me again…. left with autoimmune encephalitis which pops up regularly enough to challenge me…. and give me millions of learnings.

Yesterday I decided was the day. The conditions were not perfect in me, but the weather and day was……I managed a very wobbly, very short bike ride on my own! Yippee, yippee.

So if you think, I’m waiting to feel this….. before I do this….. you may wait a long time. I was very nervous.

I know it will be a bit like a dance, forwards once step, rest two steps backwards, forward another. But hey, let’s go for that ride together…..

I want to live, bounce, laugh, love and be fit, inside and out. I want YOU (if you are ready) to join me this year and do just that…..

#mylb Make your Life Brilliant Workshops – Bristol 24th Jan & London 31st Jan

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#hotbod 30 Day Online Course, starts 18th Jan – simple nutrition and training plans to get results: http://kiminglebyfit.com/30-day-challenge-hot-bod/

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My interview on Confidence, Fitness & Self Love

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The lovely lady, Helene that run’s Magpies and Ladders has just returned from a month’s adventures in Vietnam (exciting) and interviewed me for her site.  Such a pleasure to answer her questions, thank you Helene.

You can read our interview and see some great photos here: http://magpiesandladders.com/2014/11/03/lets-talk-mind-and-body-coaching-with-kim-ingleby/

Helene puts the words of ‘wisdom’ from her interviews into ‘Love Letter’s… I LOVE what she did with my interview.  You can click and read more here: https://magpiesandladders.files.wordpress.com/2014/07/kim.jpg

Thank you Helene, happy days to you all.

Tweet us https://twitter.com/kimingleby https://twitter.com/HeleneReinbolt

For Fitness & Wellness Advice visit: www.energisedperformance.com

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For interviews and media inquiries please call 07720845849

For Media & Performance Coaching drop me an email kim@kimingleby.co.uk