Abuse Can Come In Many Forms

I just left a life- long abusive relationship. I’m not sure how I am going to survive without this relationship. We have been through decades of ups and downs together. But I recently became aware of how toxic this relationship had become in my life. I have been seeking comfort and validation in the relationship for as long as I can remember. I am afraid to be independent from this relationship. But deep down, I know that this commitment is no longer serving me, mentally, emotionally or physically. The abuse I have suffered in this relationship, I may never fully recover from. But I am determined to stay separated. No matter how much I crave the familiarity of our relationship. I have been aware of our damaged alliance for quite some time now. But I have never had the courage to break it off. Why did we stay together for so long you ask? I felt a sense of security in this relationship even when things were unbearable. I seemed to always go back, I craved the intimacy we shared on a daily basis. You may wonder how I could allow this to happen, for this arrangement, to have such power over me for so long. Now, I know you are asking yourself who is this person, who had so much control over me. I’m here to tell you this relationship was not with a person, it was with my bathroom scale. Now I know some of you think that it is absolutely ridiculous, how a scale could determine how I felt emotionally and lived my life on a daily basis? Others will be able to without a doubt relate to, what I have been through. And some of you are contemplating breaking up, with your own bathroom scale. 

My inner voice has often been critical of the very thought of my relationship break up. But, I know it is time for me to stand on my own two feet independently from this relationship. I know what to do on my own away from the toxic environment. I have let that tiny little voice in my head determine my happiness for far too long. To grow and develop as a strong independent person we can never get back together. Let me be clear this break up does not give me permission to go off the rails and fall back into unhealthy lifestyle habits. This decision allows me ,to give myself permission to be happy and content where ever I am at, on my journey now. I challenge you to break it off with your own toxic relationship. Set some realistic goals and start your journey to become the person you envision.

Gym Etiquette 101

Top 10 Gym Etiquette Rules

Always be kind and courteous to others. Use your common sense when working out in a public gym to give yourself and everyone else an enjoyable experience.

1. Always ask if someone is using a machine or piece of equipment before you use it.

Unless of course it is obviously vacant.

2. Put your weights back.

Don’t leave dumbbells on the floor or plates on the machine.

If you can pick it up you can put it back.

3. Keep the equipment where it belongs.

Keep equipment in designated areas, so others can easily find it.

4. Be mindful of your surroundings.

Look out for your fellow gym goers and help them out if you see them struggling.

5. Bring a towel.

And use it!

6. Clean up after yourself.

Wipe down all equipment with disinfectant after use.

7. Personal space.

Respect it! If you are waiting to use a machine give others space to complete their reps and sets.

8. Don’t hog the equipment.

Be respectful of anybody waiting to use equipment and machines you are using. During peak hours limit your time.

9. Avoid the chitchat

If someone is wearing headphones, it probably means they don’t want to be disturbed.

10. Be kind.

Respect others and gym equipment, it’s that simple.

The way you start your day is the way you finish your day

Make everyday count…..

  • Here are some tips for having a successful day:

  • Start your day by setting your daily intentions.
  • Create a morning routine
  • Relax and meditate
  • Practice mindfulness
  • Get enough sleep
  • Hydrate drink lots of water throughout the day
  • Eat a healthy breakfast
  • Eat clean whole foods throughout the day
  • Complete your most challenging tasks early in the day
  • Stay active by moving regularly
  • Be present, unplug and live in the moment
  • Take breaks throughout the day
  • Take time for self-care
  • Practice positive thinking
  • Practice gratitude
  • Be kind to yourself
  • Set realistic goals
  • Journal
  • Inspire others
  • Let things go
  • Stay Calm
  • Smile more
  • Surround yourself with positive like minded individuals

You will never have this day again, so make it count!

Benefits of Hiring a Personal Trainer

How can a Personal Trainer help you be successful on your health and fitness journey?

Hiring a Personal Trainer and Lifestyle Coach is extremely important to your fitness success.

  • They can help you set realistic goals
  • They can enhance your motivation
  • A trainer will hold you accountable
  • They will personalize your nutrition and training program
  • A trainer can increase efficiency of your exercise program
  • They can perfect form to avoid injury
  • Your trainer will give you emotional support without judgement
  • Be investing time with a personal trainer your workouts are guaranteed to be safe, effective and time efficient. Your trainer will assist you in achieving your health, fitness and performance objectives.

12 Week Gladiator Strong Transformation Program. Fall sessions start weekly beginning September 20th. If you are ready to make some positive changes in your life. I would be honoured to Coach you throughout your journey.

Follow on Instagram @talenafarrell and @gladiator_strongfit

This Is My Journey… And This Is What I Have Learned So Far.

Your life is a creation of your own making, build opportunities.

Your life is a creation of your own making, build opportunities.
Long before the behaviour changes happened on my journey. I had to believe I was worth it and my health and well-being were worth fighting for. This is life, and it`s not easy and sometimes you feel out of control. But if you don’t give up and you put in the work. You will envision the results you are so desperately seeking.

I have learned, to love myself completely and make peace with my insecurities. The opinions of others no longer influence my thoughts or decisions. I have learned to shift my thinking, to a more positive, loving, supportive, dynamic mindset. Where I control the narrative of my journey. I have learned that small changes add up to huge results. Love yourself, forgive yourself, challenge yourself and be kind to yourself. I know now… I am in complete control of my behaviour, and I have the ability to make positive changes in my life. Don’t be afraid to take the necessary steps to reach your health and fitness goals. Stay strong and never abandon yourself. Choose you, always.

I have learned that you decide every moment, of every day, how you want to live your life. You get to choose what world you get to experience and live in. Be present, so you can capture the beauty in every single moment. I know now…It’s ok to start over because I’m not starting from the beginning. I’m starting from experience. Reset, refocus, restart, repeat. Surround yourself with like-minded people that inspire you and motivate you to reach your full potential. Life is meant to be lived. You can become whoever or whatever you want to be my friend. You hold the power, to regain control of your life. Stop believing the lies you keep telling yourself about your capabilities and self-worth. The old version of you is so proud of the new version of you. She is cheering you on. Celebrate you and how far you have come. Remember, you are responsible for your own life. Just be consistent and work hard. Create your vision with passion, hold yourself to a higher standard. Learn from your experiences, stay hungry and focus on watching yourself grow. I know now… my focus is self-care, have fun, travel, and change lives.

Stop Caring What Others Think Of You. And Start Focusing On What You Think Of You.

Over the past few years there has been many highs and lows on my journey to becoming the best version of me. The process of changing my life has not been easy. I have let the opinions of others and my own self defeating monologue interfere with my progress. Most of us would never talk to friends or family the way we talk to ourselves. I am learning to change my internal dialogue. I am learning to switch my mindset from I am not sure I can do it, to I am going to make it happen. We limit ourselves because we don’t believe in ourselves. Never underestimate your value and experience. Let go of self doubt and negative thinking. Don’t be afraid to try something new. Make that video, share your story, take those pictures, go on that trip. Show up and never give up, on your dreams. Remember, anything that is worth while takes time. Don’t stand in your own way. Make small changes. Forgive yourself, challenge yourself, love yourself and be kind to yourself. You owe it to yourself to become everything you ever dreamed of. This life is 100% your responsibility. Create your own opportunities. Work hard enough to change your perspective. Do things that bring you joy and happiness.The past is the past, learn from it. Fall in love with taking care of yourself and being the best version of you. Your opinion of you, is more important than anyone else`s opinion of you. Choose you! Live life on your terms and enjoy every moment of your journey.

Hydrate, Hydrate, Hydrate!

This week I was reminded of the importance of staying hydrated. Not only in the heat but during contest prep. The other day during my workout I experienced symptoms of dizziness, headache, and nausea. Post workout I felt sleepy, nausea and vomiting. I was drinking water during my activity but I was obviously dehydrated prior to my activities.

Why is it so important to hydrate? Drinking your daily dose of water is important for many reasons. Your body depends on water to survive. Water delivers nutrients to the body and assists your body with daily functions. Water helps to regulate body temperature. Staying well hydrated can improve sleep, mood and cognitive abilities. During physical exercise you lose fluids through sweat. Therefore it is crucial to replace those fluids while exercising to allow your mind and body to function at optimum levels. Water is the best choice to replenish fluids lost during physical activity. Without proper hydration your body will not perform at its highest levels.

How do you know if you are getting adequate amounts of water daily?

Here are a few signs and symptoms of dehydration:

  • Lightheadedness, headache, dizziness, sleepy, weakness
  • Nausea or vomiting
  • Feeling thirsty, dry mouth
  • Sweating may stop, dry eyes
  • Discolouration of urine, urinating less frequently
  • Heart palpitations
  • Muscle cramps

To prevent dehydration it is necessary to drink 8-10 glasses of water or more depending on activity levels, environment, temperature outdoors and health.

You may drink an addition 3 glasses of fluids from other sources such as, coconut water, coffee or herbal tea. Milk, sports drinks, fruits and vegetables are other acceptable sources for hydration. Staying hydrated will also maintain healthy skin and joints and help the brain function at its best.

The Importance of Eating Meals Regularly

Many of my clients have one goal in mind. The desire to lose weight… Fast. Most have been chronic dieters for years, with little to no success. From my experience, individuals become desperate to achieve their ideal body with fad diets and unproven programs. Quite honestly, their is no magic diet or pill that will make you lose weight. It’s simply about listening to your body and making healthier lifestyle choices.

If I had a dollar for… How many times a client has told me. “If I eat breakfast, then I am hungry constantly throughout the day.” YES!!! That is correct. That is your internal hunger signals telling you, its time to fuel your body. Most chronic dieters have lost the ability to identify this physical indicator. But, ignoring these signals will ultimately lead to uncontrolled eating or bingeing later on in the day. ” How can I possibly eat and lose weight?” Initially, you must overcome this “diet mentality?

First you have to understand that food is not the enemy. Your body needs food for energy. Simply, our bodies digest the foods we eat. Our digestive system breaks it down into small pieces. Those small pieces are digested and absorbed by the body. Food in the body, helps us get energy and also grow and repair muscles and tissue. Its gives us energy to keep our bodies healthy.

The 3 Primary Macronutrients Your Body Needs to Function.

Carbohydrates: Carbohydrates are the body’s preferred energy source. When you consume carbohydrates, the food is converted into sugars (glucose ) that enter the bloodstream. These sugars can be an immediate source of energy or stored for a later time.

Protein: Protein supplies the body with amino acids, which are the building blocks for muscle growth and tissue repair.

Fat: Fat provides an important role in the body. It provides a source of energy in times of starvation or caloric deprivation. Fat is essential for hormone regulation, cell structure, nutrient transport, insulation and it protects vital organs.

Essentially, your body needs to eat regularly to thrive at optimal performance. What kinds of foods you consume and how often you eat, will determine how your body functions. Therefore, it is important to point out. That the combination of foods we eat will allow us to stay satiated longer. A meal of just carbohydrates will leave an individual feeling hungry sooner. There will be a spike in blood glucose levels followed by a quick crash. Leaving one tired and weak. It is important to include both protein and complex carbohydrates at each meal. It takes about 2 hours for carbohydrates to breakdown in the body. Protein takes much longer. Therefore combining these macronutrients will slow the digestion of carbohydrates so the energy from carbohydrates can be released more gradually. Keeping us feeling energetic and satisfied before our next meal. Listening to your body in response to physical hunger will result in a gradual consumption of less food. Additionally, making healthier lifestyle choices will derive your weight loss goals.

Instagram:@ talenafarrell and/ or @gladiator_strongfit