The Butterfly Factory Fitness & Wellbeing

Here we are.
First day of a new year.

There is no need to reinvent yourself completely.
Be the badass unicorn 🦄 you have always be.
Maybe tweak something in your life like start saying thank you more, cut down on the nights you have wine on. Fine tune habits.

2023 for me is looking promising.
Mum is doing well. A year on medication has slowed the cancer down. Long may it continue.
Girl child is doing well in her course and who knows what happens after she finishes in June. Sky is the limit.
Boy child is enjoying college. Focus is now training for the world championships in July. Looking forward to seeing in a solid season of triathlon from him.

I have small personal goals I want to accomplish this year, many being finishing courses I have signed up for.

Here’s to a new year.
Let’s hope the big picture is boring. We are getting new money in the UK - the King’s face will start to replace Queen’s. If that is the level of weirdness we can expect, I’ll happily embrace it.

We are delighted to say that Maija from our Gym Team has recently completed an Active IQ Level 3 Award in Supporting Pre- and Postnatal Clients with Exercise and Nutrition meaning that she can now meet the unique needs of women during these times.

Now qualified, Maija will be able to develop programmes allowing women to exercise safely at a pace and intensity that suits them.

You can find out more including details of how to book a free consultation with Maija on our website -
https://clubtowers.com/pre-and-postnatal-personal-training-now-available-at-the-club/

Congratulations Maija!

This is what work-life balance looks to me. A day once a week with absolutely nothing in it.
My brain needs this.
My heart needs this.
My body needs this.
This is time for me.
My job is taking care of others. Be it as a daughter, sister, aunt, mum, wife, personal trainer, sports massage therapist, instructor.
So today I take care of number one.
Me.

Today my business celebrates six years.

Six years ago I made the decision what I wanted to do and went to chase my dreams.

It has not been an easy ride. There has been moments of utter desperation, feeling like a failure, lots of tears.
But when there are small victories like a client telling me how much they had in our session, group fitness participants saying thank you with a smile, a massage client being without pain - those little moments make me feel it’s all been worth it.

In the last seven months my business has taken a back seat as I am working for a company. But that does not mean sacrificing my beliefs. Or not following my path. It has enabled me to find the love I lost during the last two years. I have rediscovered confidence that went missing whilst I was working out of different gyms.

I may be on a hiatus from socials, but trust me: the fire is burning brighter than ever. I will return to the socials when life settles down a bit.

Thank you to everyone who has been on this journey with me so far. Here is to many more years 🥂

Imagine a gender equal world.
A world free of bias, stereotypes, and discrimination.
A world that is diverse, equitable, and inclusive.
A world where difference is valued and celebrated.
Together we can forge women's equality.
Collectively we can all 

Individually, we're all responsible for our own thoughts and actions - all day, every day.
We can break the bias in our communities.
We can break the bias in our workplaces.
We can break the bias in our schools, colleges and universities.
Together, we can all break the bias - on International Women's Day (IWD) and beyond.

Back in 2012 I had the honour and privilege to work with and for the Ukrainian National Olympic Committee at the London 2012 Olympic Games.
I met the most wonderful people and they welcomed all of us volunteers with open arms.
I particularly remember the village welcoming ceremony when the CDM and NOC President stood proudly when the flag was lifted. Both had competed in the world stage and won medals for the Soviet Union. Them to represent their homeland as athletes was a distant dream so representing their country later in life as officials was a proud moment.
My heart breaks for the people of Ukraine 🇺🇦 at the moment.

Today I started as a power instructor at Virgin Active Moorgate!

I started this year with a full on attitude towards work. We were in lockdown so I had time to study, teach online, post online on a daily basis.
When the world started to open, I started a new job which turned out not to be the thing I wanted. I wanted one with some security but ended up doing nothing fitness related.
I went back to the drawings board in June. I took a step back and discovered what I wanted.
At that time things aligned and pieces fell into place.
I started a new job in July that I adore. I successfully auditioned to be a cycle instructor for a big company.
I decided to take a step back from socials to concentrate on finding my happiness. And I have.

I’ll be back here soon. But in the meantime I’m just living my best life.

It’s official now

We would like to introduce Maija, joining the Club as an experienced personal trainer.

Maija grew up in Finland and took her first coaching qualification when she was just 14, pursuing a career in sport and fitness ever since.

She is very passionate about helping people feel better through exercise, with lots of personal experiences about her own weight loss and wellbeing journey.

Maija is available for PT sessions as well as being part of the team in the Gym, do say hello if you see her.

A very warm welcome to you from us all.

Last week I started a new chapter.
I started as a personal trainer at Towers, Bedford.

I need help!
I need a testimonial for my PT profile at work.
Can you help?

A month ago I made the decision that I was leaving my job. I wanted a change as the job I had applied was not what I did.
Leaving a job with no idea where to go was a leap to the unknown. But I had several interviews lined up. I got to visit some amazing companies and met some awesome people.
Most importantly I discovered what I really wanted to do. I wasn’t going to take a job where I would be comfortable. I want a job that will challenge my skills.
Today a new journey starts.
A new challenge awaits.

Tomorrow a new chapter begins.

Thursday mood

Keep sharpening your axe.

Monday musings x

I have not been very lucky with my choice of work place. What I thought was a good move forward is not.

So the search goes on - back in square one!

But if you know me, this is just a step sideways. Not backwards.

Let your light shine.

Too often we let others dim our light.
We give them control of our light.
I am guilty of that.

But there comes a point when you go and say no, you don’t get to do that anymore. And we take control.

This is me taking control back.
This is me saying enough is enough.

I am in charge of my own story.
And here is the first step back to being in control.

Someone is waiting for a sunny bank holiday weekend 💛

Any professional has come across this phrase: “ I saw this on google…”

Don’t get me wrong, I love google. I use it several times a day. It makes our lives so much easier!
But when it comes to finding particular information, it can become a minefield.

I have had clients google various quick fixes and when I have explained it to them, there has often been disappointment. Professionals, like personal trainers, know what they are talking about. Usually. Obviously there are exceptions to the rule. Using google to undermine the professional - please don’t do it. Please respect them.

Google can’t replace the person to person contact. Personal training is personal. Yes you can find workouts on the internet, yes you can find technique videos etc but it doesn’t tell you whether you are doing this right or wrong.
This is when you need professionals.

Lockdowns have made internet more valuable but it will never replace human connection; human touch.

7 Lessons on Failure You Can Learn From Top Athletes
Did you know that hockey great Wayne Gretzky once tried his hand at coaching and, um, didn't do so well? That was a lesson in knowing when to change direction.
What’s the secret to success? You could say hard work or dedication or even a positive attitude. But the real secret? Failure.
Your past failures are directly related to your future success. Without them, you may not be motivated enough to reach your goals. Athletes face defeat often throughout their careers but don’t let it get them down. Instead, they let it drive them to success. A 2015 study in which the researchers interviewed Olympic gold medalists found that many of those athletes considered setbacks essential to their gold medal wins.
Failure is just as essential to your career, no matter what your discipline. As long as you have the right attitude and view your failures as learning experiences, you can use them to push forward and achieve success.
Here are seven lessons that the world’s top athletes can teach you about failure.

1. There is no such thing as perfection.
In August 2017, Olympic champion Usain Bolt ran in the men’s 100-meter race at the IAAF World Championships in London. Though he was expected to win, he finished third, marking his first loss in an Olympic or world championship final and ending a 45-race winning streak.
While Bolt is widely considered the greatest sprinter of all time and holds numerous world records, he is still human. Perfection does not exist, even for someone as talented and strong as Bolt.
You can’t expect to succeed at everything you set out to do. There will be times when you fail, so you must set your expectations accordingly.
2. Don’t give up.
Quarterback Peyton Manning has won two Super Bowls and appeared in four, but it took him almost a decade to get there. In Manning’s rookie season, his team went 3-13. Manning didn’t let his slow start stop him from pushing forward.
According to Fox Sports, Manning once said, “It's not wanting to win that makes you a winner; it's refusing to fail.”
Is your career taking a while to take off? Keep going. Don’t let a challenge stop you from reaching your goals.
3. Stay positive.
In 2015, tennis star Serena Williams lost a big match at the U.S. Open to Roberta Vinci. Many considered Williams's loss to be one of the biggest upsets in tennis history, but the player herself didn’t let the criticism get to her. Instead, she saw the positives in it and used her loss as motivation to improve.
Speaking to the Los Angeles Times, Williams said, “If you know anything about me, I hate to lose. I've always said I hate losing more than I like winning, so that drives me to be the best that I can be.”
Looking at failure in a positive light will help you grow. Instead of letting failure defeat you, you can learn from it and improve.
4. Believe in yourself.
Boxing champion Muhammad Ali’s road to success wasn’t devoid of setbacks. In the early days of boxing, experts used a series of measurements to assess a boxer’s skills, and when he was just starting out, Ali failed all of them.
Ali wasn’t a natural fighter, but he still overcame the odds and defeated opponents who outclassed him. The reason was his attitude. He believed he could do it, so he did.
In fact, Ali had a confidence that bordered on arrogance. After defeating Sonny Liston for the first time, Ali said, “I want everyone to bear witness: I am the greatest! I'm the greatest thing that ever lived. I don't have a mark on my face, and I upset Sonny Liston, and I just turned 22 years old. I must be the greatest.” This quote and the fight were described in Dave Kindred's book,“Sound and Fury: Two Powerful Lives, One Fateful Friendship.
The message here is, not everyone is going to believe in you. That’s why you must have faith in yourself. You must learn to rely on yourself to reach your goals, no matter what challenges you encounter.
5. Use failure as fuel.
When Michael Jordan tried out for his high school varsity basketball team, he didn’t make the cut. But he did go on to become one of the greatest basketball players of all time. Jordan’s failure motivated him to try harder and to improve his skills. It became his fuel on his journey to success.
In Robert Goldman and Stephen Papson's book, Nike Culture: The Sign of the Swoosh, Jordan is quoted as having said, “I've missed over 9,000 shots in my career. I've lost almost 300 games. Twenty-six times I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.”
Let your failure drive you in your career. Use every setback as motivation to do better in the future.
6. Learn from your mistakes.
Baseball legend Babe Ruth holds the third-highest home run record and is known as one of the greatest players of all time. But he also once held the record for the most strikeouts. His success may overshadow his failures, but without them he may not have achieved anything.
Robert L. Sutton, in his book, Weird Ideas That Work, quotes Ruth as having said, “Every strike brings me closer to the next home run.”
Just as Ruth’s failures led him to success, so should yours. Take the opportunity to assess how you can improve. Take what you’ve learned and apply it to your future endeavors.
7. Know when to change direction.
Success in one area doesn’t always transfer to another. Hockey player Wayne Gretzky learned this lesson when he tried his hand at coaching. He discovered that his talent on the ice didn’t translate to talent behind the bench, and his team, the Phoenix Coyotes, struggled.
While staying dedicated to your goals is admirable, you need to recognize when it’s time to try something else. Know where your skills are best utilized so that you can be the best you can be.
(Source: entrepreneur.com; article by Sujan Patel)

Failure.

It’s a big word.

How do you define failure? The dictionary defines it as:
noun.
an act or instance of failing or proving unsuccessful; lack of success: His effort ended in failure. ... nonperformance of something due, required, or expected: a failure to do what one has promised; a failure to appear. a subnormal quantity or quality; an insufficiency.

Have you really failed?
Or just lost momentum. Interest. Passion.

Does your failure carry consequences?
Or is it a momentary lapse of attention?

We don’t fail fitness. Nutrition. Diet.

We can reset and restart.

Failure can be Part of Success
“Only those who dare to fail greatly can ever achieve greatly.”
— Robert F. Kennedy
How we deal with failure plays a huge part in whether or not we are successful in achieving our goals. Have you ever tried to change something about your everyday life? Maybe you’ve tried to add a workout into your schedule, or maybe you’ve resolved to start making better food choices. How successful were you? If you were successful, how long were you able to maintain that change? If you are like the majority of people out there, you were able to make the change for a short time. Then something happened. Maybe you had a rough day at work, maybe you had an unexpected conflict. You might have had a child get sick, or maybe you caught a cold.
Life is very unsympathetic when it comes to making big life changes. Don’t let the inevitable obstacles of life derail what you are working towards. Definitely don’t beat yourself up over a missed workout, or a cheat that might have happened on your meal plan. Whatever the obstacle take the following steps:
1. Distance yourself from the moment.
2. Realize that you aren’t a slave to your emotions or impulses. They may be a part of you, but they aren’t YOU.
3. Focus on the long term goal you are trying to achieve, and imagine how it will feel when you get there.
4. If you end up taking a step back instead of forward, move on and focus on how you can do a better job tomorrow.
Significant improvement is the product of small steps taken every day. Every successful person in the world, has had to endure some sort of failure. Even the worst failure can be seen as a positive if you learn from it, and become better because of it.
(Source: Edge Performance)

Last Thursday I experienced something I have never experienced in my career.

A class of one.
With equipment that is not suitable for 1950s.

It took my breath away.
My spark.
My joy.
Dimmed my spark.
Put the fire away.

Yesterday I saw a friend who ignited my spark again.

The fire went out last week but today it’s on.
Can’t wait to see my zoom classes tonight.

We are very selfish beings.
We take things for granted.
But when things get taken away, like they did during the pandemic, you realise how much you miss things.
Like going to the gym and doing classes.

Last week the latter started. Gyms have been open for some six weeks now.

Unfortunately humans have not changed that much.
Rudeness. Being late. Not cleaning after oneself.

The big C has made life difficult for us fitness professionals. We clean more, we can’t touch people, we have to adapt our sessions, we have had to come up with new ways of working.

As we start a new week, let’s be nice to each other.
Turn up on time.
Tidy up after yourself.

We are all still in this limbo anxiety state where we don’t know what is happening and for how long. So let’s enjoy it.

Music.

One thing that is music go to when feeling happy, sad, restless, stressed.

There are times when I crave for some beats that vibe, speak to me, lift me up, take me away.

World without music would be a place with less happiness. Less colour.

What I am looking forward to most is going to live gigs.
Big stadium show where thousands sing along and your ears hum.
Where you can feel the base.

Do you ever feel like this?
Not sure where to go?
Not sure where to start?

If this is you and you are unsure of your next step with fitness, well-being, nutrition - we might be able to help!

Sometimes we all need someone to talk with.

With us, we offer a commitment free chat. We might not be the best fit you and that is fine. Getting a coach is a bit like dating: sometimes you have to kiss a few frogs to find your perfect match.

One thing I miss is teaching spinning in person.
So I am reaching out to the world via my social media and putting the feelers out: I need a teaching gig or three!
If you know anyone looking, please pass on my details or pass theirs to me!

What is group fitness?

💫’Group exercise' simply means that a workout is led by an instructor or trainer in a group setting. You can find a group exercise class to fit any and all of your fitness needs

💫A program designed specifically for you is the best way to do things. But if you can't afford it, or can't motivate yourself to workout, group classes are much more effective than doing nothing. If you just enjoy the group atmosphere more than going at it on your own, more power to you.

💫The really real benefits of group exercise:
1) You get a qualified fitness expert at your disposal
2) You can get more bang for your buck
3) There is a lower risk of injury
4) It’s super easy
5) There's camaraderie between participants
6) It adds huge variety to your workout
7) It's great for everyone – whatever their fitness level
8) You get a higher endorphin output
9) You don’t have to know what you are doing
10) It's fun

💫The main social benefit of group exercise classes is the fact that you will meet new people and may even make new friends. A barrier to exercise for some people may be that they don't feel comfortable going alone, so a class is a perfect solution to overcome this barrier