Taj Kandula - Scott

Taj Kandula - Scott is the founder of U-Kandu Fitness. On her own daily soul search, she looks everywhere and anywhere for knowledge and wisdom about how to lead a peaceful life. She loves sharing ideas, making discoveries, and is determined to help anyone she can to find their confidence and freedom. When she isn't working, she can be found playing with her own personal guru - her baby daughter!

Apr

2019

I never feel like I have enough energy to exercise

Ah, we've all been here. You have the best of intentions, but when your alarm goes off in the morning, your bed is heaven. Or you get home from work, exhausted, and a takeaway and Netflix seems far more therapeutic than a workout.

First things first. If you're feeling low on energy and at all out of sorts, go to the doctor and talk about it. There could be medical reasons for how you're feeling, and the first thing to do is to make sure that it isn't the symptom of a medical ailment.

If you've been to the doctor and there isn't anything medical, and you're struggling to get going, it may be time for a change in perspective on exercise.

The trick is to look at exercise in a new way. It isn’t something that you have to do, that’s hard work and exhausting. It’s a pleasure, good for both mind and body, and it gives you energy.

Easier said than done, I know, but this is the ticket to a healthier lifestyle. Somehow, we have become a society that feel that an evening in front of the telly is better for us than a walk outside. That a bar of chocolate can heal our psychological exhaustion from the trials of day to day life. That exercise is a looming cloud over the day, when in reality, it's the sunshine that gives your body nourishment and energy and just so happens to ensure that you stay in shape.

The first step, is to make an appointment with yourself to do your workout. Mark it in your calendar. Treat it like you would any other appointment. It is like a couples therapy session between you and your body! It's IMPORTANT.

Now keep reminding yourself that you have a workout in your diary. Make sure you know what workout you are doing. Keep reminding yourself that you don't miss workouts. Self-perception has the biggest role to play here - if you perceive yourself as someone who sticks to their workout schedule, that is the person you will become.

Now, I'm not saying that feeling low on energy is an easy one to fix. But if you have been to the doctor, and there isn't a medical reason why you're feeling low on energy, it's worth seeing if working on your self-perception helps.

Don't limit yourself. Believe in yourself. It's important that you look after yourself. Exercise will give you energy. It's a way of showing yourself love. It's a way of reminding yourself that you're worth the effort.

Give it a go and see how you get on. Remember, you don't miss workouts! You are active! You work out, and radiate health and energy! You are the picture of wellness. And every so often, you enjoy a takeaway, Netflix series and bar of chocolate and feel absolutely NO guilt whatsoever, knowing that you look after yourself and your body.

That's a good way to live.

Mar

2019

Feeling low. Give myself a break or fight through?

This happens to everyone. We all have days, even weeks, where our energy levels seem low, and mentally, we just aren't on top form.

The first thing to remember: don't beat yourself up about it. It's perfectly natural. Human beings have lots going on! Your physiology is complex, your emotional life is complex, YOU are complex. So don't worry too much if you're going through a patch where you feel, well, human.

Now, every winter, I go through the same cycle. The cold days and long nights draw in, and my motivation plummets. I find it difficult to get myself out of bed, and the idea of hard physical exercise is enough to make me even less likely to face the day. It's taken me a long time, but I've finally learnt. It's okay that I feel this way. The world isn't going to end if I change my routine to fit the way I'm feeling. My body is telling me that it needs a bit of a break, so that’s what I’ll give it.

That doesn't mean that I sit around all day, devouring Ben and Jerry's Cookie Dough, without doing any kind of exercise. I know I’ll feel rubbish if I do that. It won’t help. What it does mean, is that I take a gentler approach. I don't force myself to do anything. I take some time to consider what it is that is really putting me off exercising that day (sometimes it's as simple as not wanting to get changed because it's cold!), and modify my approach. I don't want to get changed, so I decide to do a light,15 minute yoga stretch that doesn't require a change of clothes. More often than not, by the time the stretch is over, I'm warm and ready to go. Getting changed doesn't seem like such a barrier.

There's no need to fight yourself at any point of your fitness journey. Your body isn't an enemy. It communicates with you, and if you can listen, you'll find the right balance and learn to develop a seamless rhythm and connection with it. Your default should always be kindness and compassion towards yourself, so if you're having a particularly difficult day, or week, slow down, listen to your body, and don't be afraid to change things up. Your body always wants to move, it thrives on exercise and movement, but that doesn't always mean intense, extreme routines. Sometimes, your body will be content with a relaxing stretch and some quality downtime with you!

Mar

2019

How to overcome procrastination

Ah. Procrastination. A common enemy!

Procrastination is often the result of being unsure. Unsure of what you actually want to be doing. Unsure of what your goal is. Unsure of whether you're doing the right thing.

My first tip for overcoming procrastination is to do a bit of planning. Really consider your goals, and really get them embedded into your thoughts by writing them onto index cards, putting them onto post it notes and sticking them up around the house. Then, consider how you are going to reach those goals. Do some research into how to fulfil your specific goals (or hire a specialist, like a Personal Trainer to write you a programme!). Then, follow the plan. Don't think about it. Just follow the plan. The work that you've done in setting your goals and creating the plan has removed any need for being unsure.

Feb

2019

Why Shouldn’t I Weigh Myself?

Quite simply, it’s not a proper measure of your fitness, wellness, or health. Weight loss is one of the most common aspirations that I come across, but I actively encourage my clients to avoid the scale. Here are three reasons why.

1. Lighter isn’t always healthier

It’s really simple. Dropping pounds on the scale is NOT a sign that you are getting fitter. The measure of your progress is how you feel, the quality of the choices that you’re making, and the power that you are giving yourself to become the person that you want to be by digging deep. It is not whether you sit at a certain level on the BMI scale.

2. There is no such thing as an “ideal” weight.

So many people want to reach a particular weight, or lose a certain amount, because somehow that will mean that they suddenly feel better about themselves. The simple fact is, you can lose lots of weight taking unhealthy measures, such as not eating, or drinking juice all day every day, but you will not feel good in yourself for it. Before you know it, you will put the weight back on, and you will feel terrible for letting yourself gain weight.

There is nothing to gain from obsessing over reaching an “ideal” weight. There is no such thing. Life just isn’t that simple. YOU aren’t that simple!

3. Weight doesn’t account for natural fluctuations

Your body is going through a raft of fluctuations on a regular basis. Women are continually going through hormonal changes that cause water retention, bloating, and general dips in particular neurotransmitters in some cases, and these can all lead to weight fluctuation on the scale. You can immediately set your confidence back by weighing yourself on a day where your hormones are changing, or you are retaining water from a meal. Equally, if you haven’t pooped…. It will make a difference!

There are plenty of ways to measure your progress that don’t involve the scales. Taking measurements is a good way to keep track of real changes in your body shape. As you get fitter and healthier, it’s very likely that you will drop clothes size, and having an item of clothing that you can try on every 6 weeks can also be a good way to enjoy tangible change.

The key thing is how you FEEL. Feeling that you are making the right choices for both your mind and body. Feeling that you are proud of who you are; someone who makes a decision to make positive change, and bravely sees that journey through. Feeling that you are the person that you want to be.

Free yourself from the scale! It isn't the measure of your worth!

To your success 🙂

Feb

2019

I don’t feel like my relationship with my PT is working

Are you feeling unsure about how things are going with your current personal trainer? If so, here are 5 common reasons why things may not be working, and some ideas for how to fix the situation so that you feel more positive.

Vague goal setting

When you are planning a life change, it’s vitally important that you understand what your goals are. This is an involved process that requires you envisioning what you want to achieve. The on-boarding process with a personal trainer should be setting these goals. If you are unsure of what you want to achieve, your trainer can help you to find your goals and set them.

If you and your trainer didn’t go through this process, and you are now feeling a bit lost and unsure of where things are heading, you can turn things around. Take some time to find your goals and really cement them in your mind. If you are unsure of how to do this, HERE is an article to help you on your way.

Once you have these goals set, you can communicate them to your trainer. They can then tailor your programme to reflect what you want to achieve.

Lack of momentum

Momentum is a huge part of making a life change. Getting started can feel difficult, but once you are in the swing of things, things feel automatic (provided the goal setting process has been done properly, and your trainer has written you an appropriate programme). If you let yourself get into a routine, set sessions with your trainer, and commit to showing up, things will begin to feel easier and you will make tangible progress. So much about getting fit is showing up.

So, if you tell your trainer that you will commit to 3 sessions a week, and regularly cancel, your progress will inevitably stall. Your trainer will have written a programme based on that commitment. If you regularly fail to show up, it will be difficult for your trainer to see the programme through. It will feel very stop/ start, and you will always feel as though you are starting over. You won’t see the progress you want, and you will feel rubbish about it.

Showing up for your sessions is so important. Obviously, life happens, and sometimes you have to reschedule sessions, (you absolutely mustn’t beat yourself up if you miss a workout for good reasons) but if it’s a regular thing, you just won’t progress. Most trainers will also charge you if you cancel with less than 24 hours notice too, so it can get expensive.

If you need some thoughts on how to stick to an exercise schedule, HERE is an article that may help.

Lack of variety or balance

Your body likes variety, and needs a range of challenges to keep it working and improving. Your mind also needs variety, so that you don’t feel stagnant. You shouldn’t be going to your training sessions and feeling as though every session is the same, or questioning whether your trainer has planned your session in advance. Your programme should include a range of elements, including cardio, strength, and flexibility.

Everyone is different, and everyone requires a different balance of elements. If, for example, you are very inflexible and your trainer feels that this is going to stop you from performing certain movements effectively or with good technique, they would be doing you a service by focusing on flexibility. That does not mean, however, that you should ONLY be doing flexibility work for weeks on end, unless you specifically ask for that, or your trainer has given you good reason for it.

Your trainer is responsible for keeping your workouts interesting, effective, and balanced, whatever the challenges involved. If you aren’t sure that your trainer is covering a range of training types with you, it is important to ask why.

Lack of communication

When you sign up with a personal trainer, you are entering into a partnership, and any successful partnership requires communication and continual feedback. It’s vital that you feel comfortable talking to your trainer, that you find your sessions are informative and educational, and that you don’t feel hesitant to bring up anything that is concerning you. If you don’t feel that the door is open for that kind of conversation, you won’t be able to get the maximum benefit of having a personal trainer.

Training sessions can be challenging – you are often vulnerable, and it is really important that you feel looked after and supported as you go through the process of change. If you don’t feel able to talk to your trainer openly, or feel at all uncomfortable, it may not be the right fit for you.

Philosophical Differences

Most of the time, with some open and honest communication, you and your trainer will be able to solve any existing issues and move forward in a positive way. Often, all it takes is an open chat and an willingness on both sides to make improvements to get things back on track.

Occasionally, however, the fit just isn’t right. It’s a very personal relationship involving lots of 1:1 time, and sometimes, it just doesn’t click. If you feel that is the case, don’t hesitate to be truthful with both yourself and your trainer, and give yourself the option to move on. There are many reasons why you may not be the right fit for each other, and it happens! There are lots of personal trainers, and only one of you, so finding the right one may require some experimentation. Basically, it's like dating 🙂

Finally, if you aren’t feeling sure about how things are going with your trainer, remember that YOU are the client. You have every right to bring it up, to make sure that you are getting the service that you want, and to feel confident that your time and money is being well spent.

So, there you have it! I hope this helps you to create the perfect relationship with your existing trainer, or to find the courage to move on if you don’t feel that it’s working. If you decide that it's time to move on, and need some advice on how to look for a new trainer, HERE are some tips to help you 🙂

Jan

2019

Why forget about how my body looks?

Now, I'm not advocating a complete lack of pride in your appearance. I'm suggesting that there is a level of appreciation that your body deserves, that it is probably not receiving. In fact, your body is probably taking continual abuse from the person it is working so hard to keep alive. You.

We have forgotten how wonderful our bodies are. How miraculous. Every second of every day, our bodies work to keep us alive. We breathe, move, live, through our bodies, but we tend to take them for granted. How often do you stand in front of the mirror and shame your body, saying that you wish it was different? That it looks horrible? That you hate it? Now, think about how often you look in the mirror and applaud your body, thank it for keeping you alive, for allowing you to experience life through your senses, for enabling you to do the things you enjoy.

For most of us, there is a major imbalance between the first and second scenario.

It's to be expected, in some ways. Many industries rely on that internal bully that we all have, telling us that we aren't good enough, because that bully is what allows the media to convince you that product a, b or c is going to make you perfect. So you'll buy it, and when you are still looking at yourself, shaming yourself, bullying your body, you'll buy something else to numb the pain for a while.

It's time for a change. It's time to love your body and be grateful for it. To nurture it, and stop bullying it. Experiment with different activities and see what FEELS good, not what someone tells you is a miracle fix for a false aspiration based on how the world tells you you SHOULD look.

Enjoy the life that your body enables you to lead. And forget about what the world is telling you you "should" be. You are you, and you ROCK!

Dec

2018

How do I fit exercise into my busy schedule?

Time. In the modern age, everyone seems to suffer from a lack of Time. And exercise is one of the first casualties of the epidemic.

It can seem very overwhelming, the idea of fitting in exercise when there is so much to do, so many plates to spin, and often, very little time and space to look after yourself. But here's the thing. Looking after your body is literally a matter of life or death. Your body keeps you alive. If you aren't looking after your body, you are reducing its ability to look after you. So, as a society, it might be a good idea for us to bump looking after our bodies up the priority list.

There's a conception that exercise has to be a big deal. That it has to be a regimented thing that you buy special clothes for, go to special places for, or have special equipment for. That's not the case. Exercise is just moving. So you could count walking around the park as exercise. Playing more actively with the kids is exercise. Dancing in your living room is exercise. 10 minutes of moving in a way that gets your heart rate up is exercise. We all have time for that. Try it. Start with 10 minutes a day of something that will get your heart rate up - dance, run around with the kids, take a brisk walk around the block. There's no right or wrong. Just move.

Once that's done, hurrah! You've done a 10 minute workout!

Do that every day, and gradually see if you can build up to 2 active 10 minute sessions a day, then 3. Notice how relaxed you feel after a bit of physical activity. Once you remove the pressure around having to do a long, regimented routine, you'll be able to find ways to incorporate exercise into your life. It will become part of your day, rather than an imposition. Eventually, it will be a habit, you will feel much more connected and confident in your body, and you’ll be getting fitter every day.

Nov

2018

I’m too embarrassed to exercise

Getting started is difficult for many reasons. Feeling embarrassed about actually moving is a very common one, so if you're concerned about this, you're not alone.

It's sad that the world can make you feel embarrassed about doing something as natural as exercising. Exercising is just moving your body, and our bodies are designed to move. So the first thing to remember, is that you are no different to anyone else in this regard. However self conscious you feel about your body, there is absolutely nothing wrong with it, and it will enjoy movement as much as anyone else's body will.

Doing something new is always intimidating. It's a challenge. And the best way to deal with something being intimidating is to take it slowly, and ease towards your goals gently, with compassion. Be kind to yourself. It's so easy to defeat yourself before you've even started by speaking to yourself negatively, for getting angry with yourself for decisions you have made in the past, but the world is a tough place as it is, and you deserve love. Self love is a good place to start.

The great thing about exercise is that you can do it anywhere. You can go to the gym, the park, or stay at home, and all of these things are effective. The key is to gently experiment with options to see what works for you. Perhaps working out at home is a good starting point, because the thought of the gym is so intimidating that it stops you from doing anything at all. On the other hand, perhaps you won't find the motivation to exercise if you are in your home environment because it will seem so much easier to sit in front of Netflix all evening rather than exercise. You may well benefit from working with a personal trainer who can work with you in the scenario that you find most comfortable, as it will become a timetabled activity which has been designed with your challenges in mind. The key thing is to gently try different methods and see what suits you. There's no rush, take your time, and remember, everyone feels self conscious! You're no different for feeling this way, and just reading this article is a big step in the right direction.

Be kind to yourself. You'll get to where you want to be, and you will unlock that self confidence that you want. It'll just take some self love, patience, and the right guidance.

Now, how about taking a 10 minute walk around the block? Or around the park? Or just walking up and down the stairs a couple of times? See how you go!

Oct

2018

Making Space: The Power of Intention

We all have busy lives. The demands placed on that most valuable commodity – Time – are getting increasingly pressured and unrealistic, and we spend much of our time frantically prioritising the various obligations that we have to fulfil.

Something has to give. If we don’t consciously intend to make space for something, it will be pushed to the bottom of the pile, and eventually forgotten. Often, the things that are pushed to the bottom of the priority pile are the things that are focused on ourselves; the novel we’ve always wanted to write, the art class we’ve wanted to join, the exercise regime we’ve been thinking about...

It’s easy to lose sight of these aspirations in the pace of the daily grind, and without realising it, our lives become a series of obligations. We don’t realise it consciously; we simply carry on, an inexplicable sense of dissatisfaction lingering, until we’ve forgotten what we actually want to do, and can’t quite understand why we’re feeling a bit rubbish.

It’s easy to sail through life without setting intentions. Which is a shame, because when you do, you find yourself making space for the things that you actually WANT to do – the things that are focused on you and your wellbeing. Gradually, that lingering feeling that your life isn’t your own fades. You regain a sense of control over your life.

It’s important to set conscious intentions. Without them, it is almost impossible to sustain any activity, however well intentioned. More pressing, short term obligations will always take precedence, and although you know that your workout will feel good, yield amazing results and most importantly, is time for you, and you alone, you are always likely to fall prey to the many demands that life puts on you, neglecting yourself and your own needs in the process.

The challenge of exercise is, first and foremost, the challenge of adherence. Of making space for it in the landscape of your life. Of prioritising yourself and your own wellbeing. Set the conscious intention to put yourself first, and to make space for exercise. It’s the first step to integrating exercise into your life, and, before you know it, it will be an immovable part of the various components of your lifestyle.

Make the conscious decision to give yourself priority a few times a week to reconnect with your body. Set the intention. Let yourself come first! You’ll be amazed at the progress you make.

Oct

2018

How do I stick to it?

This is a mental game. Sticking to a new habit is purely to do with the mind, and you are in control. That's the thing to remember.

You've got this.

That said, it doesn't always feel that way. So it's always helpful to have someone who you can count on to keep checking in with you and encouraging you to stick to your resolve when the going gets tough. It can be anyone; a friend, member of the family, or a trainer. You've got it covered, you really do, but having someone who cares about your achieving your goals as much as you do, who you can depend on to have your back when any doubt kicks in, is invaluable.

Remember, this is a long term change, so don't pressure yourself into being perfect 100% of the time. If you miss a workout, or have that bag of crisps you promised yourself you wouldn't eat, draw a line under it. Don't let it become a slippery slope to self sabotage. Change is a bumpy road, and life is chaotic, so allow yourself to roll with the punches and don't get stuck in negative, self critical patterns just because you're human.

Think long term. Think sustainable progress. Think accountability. Everyone misses a workout every so often, or has an extra slice of cake they didn't intend to have. The difference between people who are fit and healthy vs those who are not, is how they handle those blips.

Believe in yourself. Cut yourself some slack. Call on your accountability partner when you feel your resolve weakening. And remember, you're improving, every day. Just keep going!

Taj Kandula - Scott

I never feel like I have enough energy to exercise

I never feel like I have enough energy to exercise

"The trick is to look at exercise in a new way. It isn’t something that you have to do, that’s hard work and exhausting. It’s a pleasure, good for both mind and body, and it gives you energy."

Feeling low. Give myself a break or fight through?

Feeling low. Give myself a break or fight through?

How to overcome procrastination

How to overcome procrastination

"Procrastination is often the result of being unsure. Unsure of what you actually want to be doing. Unsure of what your goal is."

Why Shouldn’t I Weigh Myself?

Why Shouldn't I Weigh Myself?

1. Lighter isn’t always healthier

2. There is no such thing as an “ideal” weight.

3. Weight doesn’t account for natural fluctuations

I don’t feel like my relationship with my PT is working

I don't feel like my relationship with my PT is working

Vague goal setting

Lack of momentum

Lack of variety or balance

Lack of communication

Philosophical Differences

Why forget about how my body looks?

Why forget about how my body looks?

Many industries rely on that internal bully that we all have, telling us that we aren't good enough, because that bully is what allows the media to convince you that product a, b or c is going to make you perfect.

How do I fit exercise into my busy schedule?

How do I fit exercise into my busy schedule?

I’m too embarrassed to exercise

I'm too embarrassed to exercise

"..the best way to deal with something being intimidating is to take it slowly, being kind to yourself, and easing yourself towards your goals gently, and with compassion. Be kind to yourself."

Making Space: The Power of Intention

Making Space: The Power of Intention

How do I stick to it?

How do I stick to it?

"..it's always helpful to have someone who you can count on to keep checking in with you and encouraging you to stick to your resolve when the going gets tough. It can be anyone; a friend, member of the family, or a trainer."

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