Blog – Page 69

June 28, 2017 by katmillar Leave a Comment

What’s Your Greatest Accomplishment?’

Recently a good friend asked me, ‘Kat, what’s your greatest accomplishment?’

The answer that came to me was this. My greatest accomplishment has been the lesson that there is more to life than achievements.

Like so many women, I've spent much of my life on diets and obsessing over what I looked like.

While living in the UK I won a bodybuilding competition. I had worked SO hard for it, training twice a day every day without a rest day or a cheat meal. I was doing this while personal training full time as well.

Despite winning the trophy, which I so desperately wanted, I discovered that it didn't give me the fulfilment that I was craving.

After many years of chasing achievement, I learned was that fulfilment doesn’t come from achievement or how you look externally. It comes from how you feel internally.

This discovery came at a really high price.

In 2006, while preparing for a bodybuilding competition, I broke down and collapsed on the floor in a heap. Completely spent. I had pushed my body past its breaking point and this was the only way it was going to listen. I could barely move for days and stayed in bed crying.

Yet, I continued to compete. Ten times!

I felt empty if I was chasing another trophy. Yet even when I got another trophy, I still felt empty.

I really damaged my health from not listening to my body and it's taken many years of healing to build it back again.

It wasn't about the competitions, because many people compete and are totally fine. But for me, it was something deeper. I suffered from all sorts of side-effects - not just physically, but mentally and emotionally.

I saw a naturopath, a G.P, a counsellor, a Chinese medicine doctor, a herbalist, an iridologist. I couldn't seem to find one thing that would help me.

Over time, I realised it's not just about finding my ONE answer that would solve everything. We are so much more complex than that. We have a body, a mind, a spirit, emotions, hormones, personalities, lifestyle preferences - and loads more things that make up who we are and what we need to best function for optimal health and happiness.

Despite learning that it's about synergy, the one thing that made the BIGGEST difference in my life was learning about mindset. I started exploring and researching everything I could on it. The mind can direct us to the right answers if we learn to tap into it.

Our minds play such a major role in everything and I believe our minds are the starting point and the key that turns the lock.

And I'm not just talking about our head - but our heart and our intuition.

Now, I predominately work with people around their mindset (including their unconscious mind) and their thinking. I work with people who are looking for more out of life, people who are often disconnected from what their deepest needs are and are searching for more.

I help them to release the blocks holding them back and find fulfilment, passion, energy and motivation in their life - before they get to breaking point.

This is what my upcoming Unleash Your Freedom event is all about.

What I am sharing this weekend at Unleash Your Freedom is exactly how to unleash your mindset. This will show you how to find the freedom to be your true, authentic self.

What I'm sharing:

My 7-Step Freedom Model – A blueprint you can apply for the rest of your life!
My Freedom Map – Uncover areas in life where you can gain freedom, and exactly how to do it
Specifically, what is holding you back, and stopping you from being the person you know you truly are

At a transformational and soul-nourishing event such as Unleash Your Freedom, you will be in a safe space surrounded by heart-centred women on a similar journey to you.

You can feel safe knowing that my expert presenters, my team, and I will be there to nurture you on every step of your journey, to ensure you go home with the freedom, confidence, and clarity you deserve.

I would so love to see you there this Saturday. Please either register now or send me an email if you have any questions at all.

I'd also love to know. What's your greatest accomplishment?

Kat

December 7, 2016 by katmillar 2 Comments

2016 Reflection

Can you believe it's nearly the end of the year already?

It's a pretty crazy time of year for a lot of people. I like spending time in December reflecting on the year that's been and everything that I've achieved, learned or done. I find it a really fun and enjoyable process to do before looking ahead.

Reflecting on our past can help us to learn lessons we need to in order to move forwards.

I've been doing some thoughtful reflection on 2016 and serious thinking about 2017 and how to make it a 10/10 year!

I recently wrote down the highlights of what I'd done in 2016 and was quite surprised! I really didn't think that I had done so much.

My main lesson has been very clear: it's time to do less next year! I do love doing, but I want to focus on doing less things and doing them well 🙂

Here are my 2016 achievements and highlights:

BUSINESS ACHIEVEMENTS

SPEAKING

Hosted 2x Unleash your Freedom multi-speaker events

Spoke at GFitness health club

Ran 6 webinars

Spoke at 'Spring Clean your Life' event

Was invited to speak at Filex fitness convention 2017

Spoke at a Speech Pathology professionals Meet-up

TRAINING & TEACHING

Ran 2 speaker training workshops

Designed and launched my 'Business of Speaking' 6 month program

Taught classes at Bridge Business College

Taught classes at Fitness Institute of Australia

COACHING

Ran my first online group coaching training programs

Coached private clients in-person & online - business, health & mindset

Ran a monthly brainstorming mastermind meet-up group

Created a new 12-week coaching program 'Mind Body Freedom'

WRITING

Published 10 articles in the 'Great Health Guide' magazine

Sent regular email newsletters

Posted regular blog posts

Created 72 emails for my 12 week Get Results online program with 72 downloadable articles

PROFESSIONAL DEVELOPMENT

Started a Cognitive Behavioural Therapy Diploma

Crewed at 'Live it Now' 2 day event

Crewed at 'Excellence Now' 6 day NLP course twice

Crewed at 'Entrepreneur Now' 5 day business course

Crewed at Authentic Education's 'Turning Point Intensive' 2 day event

Crewed at 'Influence Now' Speaker Training 5 day course

Attended Filex Conference 3 day Fitness Convention, Melbourne

Attended Colour Conference 3 day event

Attended Herpreneur 1 day event twice

Attended JT Foxx 3 days speaker training

Attended Billionaire Babes Entrepreneurial Sales Success 2 day Retreat twice

Attended 'Entreprenurial Success' 1 day event

Attended Hillsong conference 5 day event

Attended 'Success Automation' 3 day time-management course

Attended Troublemakers Disruption Day

Participated in the 'Blow up your Business' 30 day online challenge

Participated in Authentic Education online group coaching 6 months

Participated in the 'Billionaire Babes' Mastermind Platinum Coaching Program

PERSONAL

Holidayed at Yowie Bay three times

Holidayed at Port Stephens twice

Holidayed at the Hunter Valley twice

Holidayed in NZ twice

Became a Great Aunty (!!!) and an Aunty to my first niece 🙂

and according to Facebook, I made 525 new friends... lol

I worked out that I had/will have exactly 48 days at courses/events this year. And this was meant to be a year of fewer courses! Oops... Hahaha...

I just love learning - it's hard to stay away!

Some people have told me that I'm 'lucky'. My reply is usually the same; that it's not luck, but a choice. I've chosen a life that I love and I work really hard to maintain it.

It also comes with a price.

Not having a 'regular job' for over 13 years (with a guaranteed salary) has brought with it many highs - and of course some lows. The best highs have been who it's made me.

I invest in education. It's been a huge year of learning for me. I invest in time out. Holidays help me have creative space and come up for new creative ideas in my business.

Looking at this list got me thinking that I packed a lot more in than I realised. Reflecting on it is helping me in my goal-setting process for 2017.

I've decided that next year, I want to do less quantity with more quality. I want to allow more spaciousness and stillness in my year.

I'm a very high achiever and tend to 'do, do, do'. Next year I've decided I want to 'work' more on being. Spending time just 'being' has been a challenge of mine for a long time.

I don't like to stop. But because it's a challenge, I'm going to face it even more next year. Because whenever I do take time out to reflect, I come up with my best ideas and the spaciousness from allowing my brain to rest works wonders for pushing back in to my new projects.

A few pics of some of my highlights:

13055770_1103476799674078_585159790406969954_o

I have REALLY loved 2016, although it's been challenging and I've been very stretched. But because of this, I feel my capacity has really increased and I'm much more capable to take on problems and difficulties. I've 'levelled up'. It's a great feeling!

What did you learn, do or achieve in 2016? What's your vision for 2017?

I'd love to hear!

Would you like some help making 2017 your best year yet?

I know I can help you achieve the health and happiness that you really want, just as I have with thousands of others.

Get the support and guidance you need to set up powerful habits for good in 2017 - and enjoy the process!

Many people wish that next year will be better without creating a plan on how to make that actually happen.

Many people set goals that they never achieve, or simply wish things would change without having to take any different actions.

I have a couple of special limited offers on my programs and coaching if you act fast before Christmas and email me

I'll let you know about the specials and the best options for YOU - to achieve the energy, motivation and focus you want in 2017.

Let's chat!

To your health and success,
Kat

October 26, 2016 by katmillar Leave a Comment

Why Your Thinking Can Stop You Hitting Your Goals – Part 3

I truly believe that our thinking is the number one thing that we need to work on when it comes to us hitting our goals.

This article series offers 3 Powerful Strategies to use our thinking to our advantage.

In Part 1 of this article series, I talked about how to utilise the power of focus.

In Part 2 of this article series, I talked about how emotions are related to thinking and how to release emotions that are affecting you negatively.

The third strategy is to:

Practice The Art Of Self-compassion

For a lot of people compassion is often easier to put into practice for other people than for themselves.

Think of a time when you’ve dropped what you’ve been doing in order to help a friend in need.

Compassion is why we can find ourselves being upset or moved by other people’s stories – even if they’re not real (like in the movies).

We all know how to be compassionate, however, many of us don’t always use the same compassion we would for a friend on ourselves.

Although some of you will think it's counter-intuitive, I'd like to invite you to think of self-compassion as an extremely valuable tool when it comes to hitting your goals.

Self-compassion is strongly related to mental wellbeing, greater motivation and happiness.

Self compassion

When we give ourselves the gift of self-compassion, research shows that we actually reduce our cortisol levels and raise oxytocin and opiates - the feel good hormones.

When we feel loved and nurtured, we are more likely to want to be our best in the long-term. Often we want to do the things that will make our best friend truly fulfilled. What if we decide to be our own best friend?

As a Personal Trainer, I can't tell you the amount of people I've met who talk about punishing themselves. For example, if they have put on weight, they go on to make things worse by hitting the nearest McDonalds and end up even more frustrated.

Self-compassion is not about doing whatever you feel it. It's making choices that you'll be happy with longer than a few minutes or seconds.

Self-compassion is also not over-indulgent or selfish. The more we are self-compassionate, the more we have space to contribute to others.

For just about every one of us, our greatest fear is that we are not enough and as a result, we won’t be loved. This is human psychology 101; it is hardwired into us at our most fundamental level.

Because love feels essential to our survival, we often do anything and everything we can to get it. Most of us have no idea that this is what we are doing. We don’t realise that the reason we over-ate was to feel loved or show we deserve it.

When we aren't showing ourselves enough self-compassion, we often go seeking love on an unconscious level, with behaviours that often confuse us at a rational level.

We often think thoughts such as "WHY did I have that extra helping at dinner? Now I'm too full!"

"WHY did I have drink so much on the weekend? It's going to take me days to work that off!"

Then we go on an internal beat-up fest and end up feeling even worse because of the guilt and regret.

Instead, we can choose to give ourselves the gift of love and forgiveness, and move on.

Self compassion

YES - learn from our mistakes and disappointments. We don't want to feel those yucky aftermath feelings from making decisions we're not happy with. But... looking backwards all the time does not lead to a better future.

I've worked with thousands of people over the last 13 years and I've not once seen someone who's 'beat themselves into submission' - who's able to sustain that kind of negativity.

When I explain this to my clients, the greatest fear that I'm presented with, is that if they are not hard on themselves, they won't be motivated to make changes.

This is simply a belief.

And it's a limiting one. It's powerful and often stubborn (I know because I've dealt with it myself!), but it's definitely a belief that is worth challenging.

It took me quite a lot of coaching, research and practice to change my thinking on this!

What I learned, is that we cannot maintain fear-based, punishing motivation for long.

The unconscious mind doesn't process negatives - so in order to create lasting, healthy, long-term change, you need to give it something to move towards, not away from.

Doing something because you 'should' is almost always a rule that you've decided to enforce upon yourself from an external expectation, rather a choice based on love and self-compassion.

Self-compassion (Source: http://images.huffingtonpost.com/2016-01-07-1452142114-9328731-hand_on_heart_ray_of_light.jpg)

Intrinsic (internal) motivation comes from who you are.

For example, having the subconscious belief that getting up in the morning to exercise because 'staying in bed is wrong' is not sustainable motivation.

Who is it that gets out of bed to exercise? Link the action of 'following through' to the YOU that you want to be - not to an external set of rules and 'should's'.

People who have nailed a healthy lifestyle long-term have not done this because of a set of external rules. They've created their own identity and they line up their actions accordingly.

There's no intrinsic motivation by HAVING to do something.

Punishment is not lasting when it comes to making healthy choices from a space of self-compassion and honouring yourself.

How about making some decisions from THAT space?

Being true to your vision of the best YOU that you want to be - and letting go of perfection.

You're more likely to do it long-term.

Choosing to be kind to yourself and focus forward is one of the greatest gifts you can give to yourself.

Want More Like This?

If you'd like to know more about how to use your mind to achieve your health and fitness goals, register now for my upcoming free, live, online training.

MIND BODY FREEDOM Webinar
Wednesday, the 2nd of November, 2016.

You'll Learn:

The REAL reasons why you struggle to stay on track (it's probably not what you think)
Why your thoughts can STOP or PROPEL you towards your goals
How to tap into your 3 UNIQUE Motivation Drivers
To take back control and feel CONFIDENT in your body

Spaces are limited

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October 24, 2016 by katmillar

Why Your Thinking Can Stop You Hitting Your Goals – Part 2

In Part 1 of this article series, I talked about the difference between those who come unstuck in achieving their goals, and those who achieve them.

I truly believe that our thinking is the number one thing that we need to work on when it comes to us hitting our goals.

This article series offers 3 Powerful Strategies to use our thinking to our advantage.

The first strategy is to: Change Your Focus

The second strategy is to:

Release emotions that are affecting you negatively

Negative emotions such as chronic anger, guilt, sadness, fear and guilt as well as limiting beliefs can hold us back from feeling free in our minds.

fear

Research shows that almost every system in the body can be influenced by chronic stress. When chronic stress goes unreleased, it can suppress the body’s immune system.

I believe that the main cause of stress is how we respond to our thoughts and feelings. It does not lie outside of you in your life circumstances and is not something that happens to you, but something that you create.

Our feelings always stem from our thoughts. Many people think that we can’t control our feelings or that they are just random.

That is not true.

Our feelings are derived from what we’re thinking about.

Without supervision, our ‘hindbrain’ (also known as our animal or lizard brain) can act like an untamed toddler with no discipline, causing destruction without any awareness of the extent of the damage.

An undisciplined mind can be filled with a continuous stream of thoughts, worries, fears and distorted perceptions, all of which trigger degenerative processes in the mind and body.

You cannot control all of the events or circumstances of your life but you can control your reactions. And research shows that controlling those reactions can lead to a much healthier mind and body.

Many people are holding on to emotions that are producing tension and stress in our bodies and can lead to illness and dis-ease if they carry them for too long.

When we are being held back by events from our past and feeling things like regret, fear, guilt or shame, we are not fully free.

Don’t let your mind bully your body into believing it must carry the burden of its worries.” ~Astrid Alauda

Releasing emotions that are affecting you negatively involves stepping back and thinking about what you’re thinking about.

My three favourite ways to do this are:

1. Journalling

You can do a simple ‘mind detox’ at the end of each day to dump everything weighing on you out of your brain.

Write out everything that’s taking up space and clutter in your psyche. Keep your pen moving without stopping, editing or judging what you’re writing.

Once you have it out, you may choose to read it and prioritise any actions you’ve identified, but even the act of writing it will help you feel better.

It’s an extremely powerful, yet simple task that makes a very big difference when it comes to your clarity and peace of mind.

2. Meditation

Another powerful way is through meditation.

You can do this in a group or alone, using a guiding meditation or silence and it has a host of benefits for helping you give your brain and body a rest.

There are hundreds of studies showing the benefits of meditation.

PhD psychotherapist Dr. Ron Alexander reports in his book Wise Mind, Open Mind that the process of controlling the mind, through meditation, increases mental strength, resilience, and emotional intelligence.
(Source: Dr. Ron Alexander)

Meditation also increases awareness of your unconscious mind.

A study by researchers from the University of Sussex in the UK found out that people that practice mindfulness meditation experience a greater pause between unconscious impulses and action.
(Source: New Scientist)

This is great news if you’re wanting to practice delayed gratification when it comes to over-eating or skipping workouts.

3. NLP (Neuro Linguistic Programming)

NLP is a highly effective way to release chronic negative emotions and beliefs that are not serving you, and change can happen very fast.

Instead of dealing with these things, many people push them down, or self-medicate through over-indulgence, to escape and to avoid facing their feelings.

Doing this is like applying a band aid rather than looking at the root cause. This often causes the ‘dark clouds’ of negative thinking to cover many of the positive emotions and our state becomes much less resourceful.

A lot of people create poor habits and patterns when they are young and haven’t learned how to effectively manage their emotions. They react instead of responding and often feel mentally weighed down, anxious, stressed or depressed.

In order to make sure we smash our goals, it helps to uncover the things that are holding you back from achieving all that you want in life.

If you’d like to read more about how I do this, click here

Stay tuned for Part 3 of this article… coming soon!

Want To Learn More?

If you’d like to know more about how to use your mind to achieve your health and fitness goals, register now for my upcoming free, live, online training.

MIND BODY FREEDOM webinar
on Wednesday, the 2nd of November, 2016.

You’ll Learn:

The REAL reasons why you struggle to stay on track
Deeper levels of how your THINKING can stop you hitting your goals
How to tap into your 3 UNIQUE Motivation Drivers
How to take back control and feel CONFIDENT in your body again

Claim Your Space Now

October 19, 2016 by katmillar 2 Comments

Why Your Thinking Can Stop You Hitting Your Goals – Part 1

What is the difference between those who attempt a new habit, such as a regular exercise or healthy eating regime - and come unstuck part way through...

...and those who carry on and achieve their goals?

I truly believe that our thinking is the number one reason - it's the starting point. Our thought-life is the main thing that we need to work on when it comes to us hitting our goals.

The right thinking leads to the right actions, which leads to the right results.

The mind is so powerful, that controlling it is literally the most important part of our health and fitness.

You can have all the information and resources in the world at your finger tips - but most of it is pretty useless if your mindset is not in the right place.

Changing our thinking doesn't need to be a huge overhaul to make a difference either. We can create tiny shifts that lead us in whole different direction over time.

So, how do we do this?

This article series on Thinking offers 3 Powerful Strategies

The first strategy is to:

Change Your Focus

In order to create more empowering thinking, it helps to remember that...

What you focus on, grows.

The law of attraction is the name given to the maxim "like attracts like".

According to the law of attraction, what you focus on can have an intense impact on what happens to you.

I have seen this outplay in my own life and many others people's lives.

In many cases, when someone visualises clearly what they want to achieve and focuses on that intently, they set in motion - through the law of attraction - a chain of events that eventually culminates in the materialisation of that vision.

To achieve our goals, it's SO important to keep our thoughts focused on what we want. We will then start attracting ideas, resources and opportunities.

This happens because of our filters - we start 'filtering' out the things that don't help us and 'filtering in' the things that do.

This process often happens almost completely unconsciously once we have a clear vision for what we want.

If we focus on what we want CONSISTENTLY - over and over again to carve a new pathway, as well as INTENSELY - especially with lots of emotion, we often find that thing coming to us, much like a magnet.

you-are-a-living-magnet

On the flip side, if we focus consistently and intensely on what we DON'T want, we also tend to get more of what we don't want.

The 2 main keys to note are:

1. Consistency

and

2. Intensity

Our unconscious mind is not impressed by wishy washy 'wants or hopes'.

It's attracted to clear and definite commands and if this is coupled with emotions such as certainty, trust and belief, it will respond accordingly in our favour.

For example, instead of saying:

"I might get up in the morning and go for a run"

"I'll try and eat better tomorrow"...

...show your brain that you're serious.

Words like:

"I'm DOING it, no matter WHAT!"

"I'm totally COMMITTED!"....

...said with conviction and certainty, will make your mind's 'ears prick up' so to speak - and you're much more likely to get the thing done.

When it comes to the law of attraction, what often happens first is that we start attracting like thoughts - and they can snowball into an enormous ball of energy that is unstoppable!

Stay tuned for Part 2 of this article... coming soon!

Want more like this?

If you'd like to know more about how to use your mind to achieve your health and fitness goals, register now for my upcoming free, live, online:
MIND BODY FREEDOM webinar
on Wednesday, the 2nd of November, 2016.

I hope you can join us!

www.katmillar.com/mbfwebinar

Claim Your Spot Now

What’s Your Greatest Accomplishment?’

2016 Reflection

Why Your Thinking Can Stop You Hitting Your Goals – Part 3

Why Your Thinking Can Stop You Hitting Your Goals – Part 2

Why Your Thinking Can Stop You Hitting Your Goals – Part 1

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