Tag Archives: discipline

New Year, New You?

HAPPY 2017!

First week of 2017 done and dusted. What have you been up to?IMG_2718


And yes, it is that time of the year again! That time where we tend to set unrealistic goals for ourselves. I am guilty of that (Haaaaaaaa!).

While we are still feeding off the new-year-new-you spark to keep the flame going, here are some things to think about to set the tone for the year ahead!

1. Think SMALL

The word “small” tends to get more negative vibes. We like BIG things. BIG car, BIG house, dream BIG, do BIG things, BIG changes…… There is nothing wrong with doing BIG things or thinking BIG. But before the BIG, there is the humble SMALL.

SMALL, SIMPLE and effective steps are needed to achieve BIG things. Do one small thing each day that will get you to your BIG goal.IMG_6350

Example 1:

BIG GOAL: 5 serves of vege and 2 fruits a day

SMALL steps:

-Opt for vege snacks in the morning

-More vege in your lunch/dinner

-Add a piece of fruit to curb the sweet arvo cravings

Example 2:

BIG GOAL: FIT and HEALTHY

SMALL step: 10 minutes of exercise every day

When you set SMALL goals, they are more achievable. Your brain will tell you that it is “easy” to achieve. We tend to DO it when our brain perceives it as an “easy” task. We all know we procrastinate when it comes to doing “hard work”.FullSizeRender_2

Those SMALL easy tasks will soon become habits. And once it becomes a habit, you can build on them. Ie: Going from 10 minutes of exercise to 30 minutes and beyond.

2. PRIORITY

Everyone is “BUSY”. But there are only a handful who are REALLY BUSY. And even for those who are REALLY BUSY, they still manage to find time to do the things they need/want/love.

The key thing is to PRIORITISE. I’m sure you have a hundred things going on on your to-do list right now.

Start by making that SMALL list. PRIORITISE which you would like to achieve or are important to you. It can be anything from family, friends, work, life, fitness, health, nutrition etc.FullSizeRender_1

I used to prioritise work over family. Oh how I’ve changed! I guess as you get older, you realise that your family is getting (even) older! Time flies and before you know it, precious time spent with them will slip through your fingers. I am spending so much time with my family now and they are my no.1 (after God that is). PLUS, I still get to do the things that I want to do! 😀

*MAKE THAT LIST!*

3. Discipline

Motivation comes and goes. DISCIPLINE is going to keep you going. WORK that like a muscle. FEED it, GROW it, TRAIN it!MOTIVATION

This applies to all areas of life. Family, work, responsibilities, health, fitness, nutrition…

If you have to do it or if you want it, then just DO IT.

After making that small list and prioritising each item, be discipline enough to follow through! Tell yourself that you have to do it.

Discipline is doing what you are supposed to do WHEN YOU DON’T WANT TO DO IT!

4. BE Grateful

No matter where you’re at in life, be grateful.FullSizeRender_3

The world does not owe you anything. Be grateful for what you have, for where you’re at while working towards what you want. Never be greedy. These days, we are all too fixated on living “the life” (whatever that means to you) that we lose sight of what we have. Being able to LIVE and BREATHE is already something that we should be grateful of. Focus on what REALLY MATTERS in life.

To me, only GOD can fill that empty void. That empty, lonely, deep void can only be filled with the LOVE of GOD. In HIM, I have everything. I am FULL.


This year was a little different for me. I did not “feel” it. I did not have that gush of passion, energy, dreams and resolutions pumping through me. I guess I have come to realise that you can change, set goals and achieve whatever you want, whenever you want!

You don’t need a new year, a new day, a new week or a new month to make a change. Change is always happening.

Life is a LOOOOONNNNNGGGG journey. It is what you do every other day that matters. 🙂 Step by step. It all adds up and it all counts!FullSizeRender

If you had a bad first week of 2017, so what? There’s another one coming right up!

Hope this helps!

xoxo

An Athlete’s Mindset – True Grit

The RIO Olympics 2016 have come to an end! I can finally get back to my “normal” sleeping schedule.

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This was probably one of my most-watched-live-events and it was worth EVERY WAKING MINUTE!

I guess everyone who managed to tune in to the RIO Olympics have taken home something.


As an amateur athlete, trying to be my best at my chosen sport, I can ONLY IMAGINE how hard olympians work. I truly believe that you get out what you put in. Your success is measured by ALL your blood, sweat and tears. And of course, having God behind your back! I cannot talk about success without adding in that spiritual element. But that’s just me. 😉

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We can all learn a thing or two about these athletes. They all have similar characteristics. STRONG both MENTALLY and PHYSICALLY. But the mental aspect will determine what the physical aspect will do.


Belief. Determination. Discipline. Fearless.

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You have to BELIEVE that you are capable. Be DETERMINED to achieve. DISCIPLINED to follow through. And FEARLESS when it comes to pushing beyond your limits.


Athletes are defined by their failures and bad days, and NOT giving in.

For the weekend warrior, thriving and striving to train for an event or just to stay active/get fit, you can probably relate to some of these:

-Waking up in the wee hours of the morning when everyone else is tucked in their warm comfy bed just so that you can get that workout in

-Sweating it out, huffing and puffing away (and possibly looking like a dead chicken)

-Dreading the process of the workout, where every step just seems endless

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-Pushing yourself to the point where you absolutely DO NOT want to do this anymore

-Constantly tired and sleep deprived

-Waking up with aches and pains

-Unsightly tan lines, dry hair, dead black toe nails, blistered feet, cuts and bruises

-Days when you miss the podium by a fraction of a second

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Giving 110% during training but still failing time and time again

-Days when your coach screams “ONE MORE REP!”

-Days when you think of skipping your workout (that inner battle)

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-When you are afraid to look at your training schedule because you know it will only get harder

-When you miss out on important gatherings/events involving family and friends

-When you are on a strict diet, watching the rest devouring sweet treats and snacks

-The times spent nuturing an injury and then getting another injury (and possibly another)

-The fear of losingIMG_4970

-Days when you’ve had a bad workout on top of having a bad day

-The times when you trained to your max, ready to take on a race, only to be disappointed by the outcome

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-When everyone else is asking you to give up and telling you otherwise

-When no one is behind your back

-The physical and mental pain of pushing through your workout AND on race day

IMG_4967-When you feel your muscles BURNING, heart PUMPING, lungs BURSTING

-The day you question your sanity, thinking “IS THIS WORTH IT?! WHAT AM I DOING?!”

-The day you feel you have NOTHING left

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-The day you want to quit and throw in the towel

And then…

Somehow…

Somewhere…

Deep in that dark pitt…

You see a ray of light shining through. In your heart and in your gut, you know that you STILL want this. You dig deep, searching for that hope and belief you have within yourself, and then you hang on to it.

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You push through. You fight the negativity.

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And when you overcome the impossible, you smile because you know that all the BAD days were worth it.

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We all have bad days. It is what we do with them that will eventually shape our success and personality. And this applies to EVERY other aspect of our lives.

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Sucess comes to those who stick to what they say they will do, long after the motivation and positive feelings have left. Day in, Day out. Only a few are willing to fight through their current emotions.

Do YOU have it in you?