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!

Sep

2018

How do I control my urge to eat unhealthily?

First of all, remember that all kinds of unhealthy foods are being marketed to us relentlessly, so tip number one: don't beat yourself up about it.

Somewhere along the line, food went from being something that physically sustains us, to being something that can be used to deal with other difficult emotions. When the urge to overeat takes hold, the first thing to do is to stop, take a deep breath, and consider why you really want to eat. Are you truly hungry? Bored? Finding it tough that day? Habitually eating a chocolate bar every night and not enjoying it anymore, feeling terribly guilty afterwards?

If you stop and decide that you really are hungry and your body needs some fuel to get energised, go ahead and eat something that is healthy and will give you that boost without the guilt. If, however, you still want to reach for that chocolate bar, or biscuit, or bag of crisps, it's a clear signal that you're using that food to deal with something else. Be honest with yourself. That's the first step to dealing with the habit of self-comforting through food.

Write down your feelings. Just grab your phone or a notebook and jot down the time, what you want to eat, and how you're feeling. Write down your nutritional goals again. Every time that urge hits, stop and do the same thing. See whether there is a pattern. Is the urge still as strong after you've done that? Do you feel a stronger resolve? Are you finding it difficult to write down how you’re feeling? Give it a go. The simple act of stopping the habit in it's tracks may well work wonders.

Aug

2018

I’m embarrassed about running in public

Running is one of the simplest ways to get started on your fitness journey, and one of the most effective for your health and wellbeing. It can be intimidating to get started running because it’s very easy to feel self conscious about getting outside and being a beginner in public, but fear not! Here are a few hints to help you to overcome the initial hurdle of going for your first few runs so that you can move towards greater health, fitness and wellness!

Have a plan

It’s so important, in every element of your training, to have a plan for your own progression. Having a plan will ground your workouts in reality, and means that you don’t have to think too much when you’re tired and potentially demotivated. With running, slow and steady wins the race. You may wish to build up to 20-30 minutes of consecutive running over the course of 6-8 weeks, starting with a 1 minute jog, 1 minute walk pattern. Or, you may want to start with a 30 second jog, 1 minute walk pattern. Then you can gradually build, week by week, adding 30 seconds or 1 minute to each jog interval to maintain a healthy rate of progression. The key thing is to have a plan in place that you can follow, and which accommodates your starting point. You want to sustain your training and commitment, not beat yourself up about not reaching a target that was unrealistic in the first place.

Understand your barriers

Take some time to really sit down and think about what it is that you are fearful of. What’s stopping you? I remember when I first started running, it was simple things – fear that people would see how unfit I had allowed myself to become, not wearing the right gear, being laughed at. It was a difficult process letting myself think about it and understanding what was stopping me from getting started, but once I acknowledged those challenges, I was able to start finding ways to deal with them. The first step to dealing with any challenge is understanding what is making it difficult in the first place. Running is no different! Just be completely truthful with yourself, accept your barriers, and resolve to overcome them, slowly but surely. You’ll be amazed at how empowered you feel when you go ahead and go for your run despite all of the challenges that you face. It’s worth the effort!

Zone in on yourself when running

It’s very easy to become concerned with what other people are thinking of you. It’s a very natural, human thing to do! We all do it, but when that concern stops you from doing something that is good for you, it’s time to shift your focus. When you’re running, zone in on yourself and your technique and form, as well as your breathing and mental processes. There is plenty to think about to make sure that you’re performing your runs with good technique, leaving little room for you to concern yourself with what anyone else is thinking of you! Consider your positioning – are you holding yourself upright? Are you using your feet in a heel / toe pattern? Are your shoulders nice and relaxed? There are so many things to think about that if you focus in on your own technique, you won’t notice that there’s anyone else around!

Comfort first

Exercise, like most things, is easier when you’re comfortable with what you’re wearing. It’s very easy to get caught up in anxieties about what you should be wearing to train because there is a whole area of fashion dedicated to snazzy fitness gear, but there isn’t any need to over complicate it. For running, you just need a good pair of supportive trainers that fit you properly, and a pair of jogging bottoms and top. In extreme heat, it’s a good idea to wear cooler clothing, no heavy fabrics, and in the cold, a good pair of running gloves and a hat will help you to conserve body heat in the early stages of your runs. All in all, it’s very simple. Wear something comfortable, that you are happy to get muddy or sweaty in, and that allows plenty of room for movement. That’s about it!

Finally, ladies, a supportive sports bra is essential. It makes a huge difference to how you feel doing any kind of impact exercise when you invest in one!

Be proud of yourself for showing up

We live in a very results oriented world. Little regard is given to the simple things; the joy of simply doing something, the pride of following through on a plan, the invigoration in our bodies after some simple exercise. Let yourself be proud every time you take the plunge and take yourself out for a run. When your resolve becomes shaky, remind yourself that you are going to keep showing up, and let yourself feel justifiably proud for following through on your plan to get running. You’ll soon start to feel the benefits of those regular runs, and it won’t be long before you’re encouraging your friends and family to join you!

Now, get those trainers on and get out for that run you've been planning! Enjoy!

Aug

2018

What are the benefits of training outdoors?

I encourage outdoor training as much as possible. I’m often asked about the benefits of this approach, so here are a few of my thoughts on the key benefits of training outdoors.

Training outdoors means you’re spending time in nature

This may well be the primary benefit of training outdoors. Gyms may be full of snazzy equipment, loud music, and trendy people in cool outfits, but none of those things are necessary to lead a healthy lifestyle. We live in a world that encourages us to sit in front of screens, completely sedentary, for hours at a time, and we spend little time nourishing our bodies with fresh air, and the sensations of the elements. Training outdoors gives you the opportunity to give your body the time in nature that it craves. Everyone feels good for spending time outdoors. Our bodies need it.

The environment will challenge you

Whether it’s hot or cold, sunshine or rain, the weather will present different challenges for your body. It will be forced to regulate itself and adapt to the environment (something it is designed to do!) rather than false conditions (such as air conditioning in a gym) managing your temperature artificially. The ground will make you balance yourself – if you are running outdoors, the terrain will constantly be changing, and your body and mind will be alert and present as you adapt to those changes. If you are running against the wind, your muscles will be forced to work harder to push you forward. If you are doing burpees in slippery mud, you will have to work doubly hard to make sure you don’t slip. All of this is powerful functional training that will increase the benefits of each move that you’re performing. You’ll also feel invigorated for spending time connected to the elements.

You can get creative!

The image on my post is from a session I did with one of my clients recently. We went to a kids playground and she climbed, jumped and slid her way through the workout. She had a wonderful time getting back in touch with her inner toddler, and she knew she’d done a solid workout because her muscles were speaking to her loudly the next day! I’m sure you have a park close to you, where you can climb the climbing frame, tackle the monkey bars, climb up the slide over and over, or push the roundabout. There may be benches close by that you can use to perform step – ups, or a tree to use for balance as you do a set of lunges (or for climbing practice if you’re feeling particularly adventurous!). There are plenty of options, and training outdoors gives you a wonderful opportunity to get creative with your exercise.

You won’t ever have to wait for a machine

We’ve all been there. You’re pumped for your workout, in your training gear, water bottle at the ready, earphones plugged in… And there’s nothing free, except maybe a complicated new machine that no one understands enough to use. So you spend ages wandering around the gym, trying to look like you’re not lost and frustrated, and by the time a treadmill becomes available, all of the enthusiasm has been drained out of you. So you do a perfunctory 10 minutes, shower, and go home, feeling dejected. That will never happen when training outdoors! There’s plenty of space for everyone.

You will meet people & inspire them!

One of the biggest fears that you may face when thinking of training outdoors is the idea of people seeing you. A gym is a contained environment which can make you feel like you have a bit of control. I completely understand that. What I’ve found, is that training outdoors, and doing something a bit different, makes people feel comfortable with saying hi and making positive comments about what you’re doing! It’s a really wonderful thing. I can’t count the number of times I’ve been out training, myself or with a client, and people have stopped to say well done, or that they know they should be doing the same thing. Often a dog will come along to explore what is happening (often a welcome break for a client!). It’s a lovely way to connect with people, and you are inspiring them to think about their own health and fitness. Every time you get out there and show the courage and commitment to do your workout, you’re showing everyone around you that it’s possible for them too. What a wonderful thing to share with the world.

It’s completely free

Forget crazy joining fees, extortionate monthly costs and a membership card that fades and eventually gets lost. Training outdoors will cost you nothing. The pressure is off as far as clothing is concerned – you know you’re getting dirty, so you don’t need any snazzy gear – and you are doing your body so much good by getting fresh air rather than being stuck in an air-conditioned gym. All for NOTHING! Pretty good, right?

Training outdoors ticks all the boxes. It’s challenging, it’s good for your wellbeing, and promotes excellent functional training. It doesn’t cost you a penny, and it will benefit you in many ways. Not just physically, but mentally, and creatively.

Give it a go! You won't regret it!

To your success!!

P.S If you need a few tips on getting started on your fitness journey, my e-book, “Getting Started” is free to download. Click HERE to subscribe to my mailing list (no spam, I promise!) and download your free copy 🙂

Jul

2018

A Simple Guide to Setting Effective Goals

Setting effective goals is an essential part of getting yourself mentally prepared for a lifestyle change. It’s easy to jump back into exercise and changing your dietary habits without taking the time to consider why, and often this means that you fall off the wagon sooner rather than later. Goals are fantastic reminders of what you want to achieve, and can be used to keep you on the right track when your mind starts trying to make excuses (i.e. convincing you to stay at home and binge watch The Crown on Netflix rather than do your workout!). Sometimes it's difficult to know where to start, so here is a simple guide to setting effective goals to get you started.

If you still need convincing about why setting goals is important, click here. If you’re raring to go, keep reading!

Step 1: Brainstorm

Let yourself think very freely about why you want to get fit and healthy. Be completely honest with yourself and scribble out anything and everything that comes to mind. Are you embarrassed by your weight? Frustrated by feeling out of breath all the time? Looking for help with regulating your energy levels? Are you hiding behind baggy clothes and not pursuing your dreams because you feel trapped inside your body? Perhaps you want to be able to eat and feel good about it rather than feeling guilty all the time. We are complex creatures, with lots of stuff going on, so let yourself freestyle here. Don’t be surprised if this is an emotional process. We aren’t often encouraged to really take the time to notice how we feel, and why we might be feeling that way. Sometimes it’s a shock to the system.

Step 2: Isolate key items

If you have completed the above step, you probably have a sheet (or maybe a few!) of paper with scribbles or a long list of thoughts about why you want to get healthy. The next stage is to go through what you have scribbled out in your brainstorm, and highlight which ones feel the most pressing at the current time. Which issue is REALLY bothering you on a day-to-day basis? Pick 3 things at a maximum. Don’t throw the brainstorm away. Keep it in a drawer, ready to refer to when it’s time to set new goals.

Step 3: Create specific goals

It’s time to take your chosen items and create 3 well-defined goals. Think of them as crystallisations of what you want from your health and fitness regime, and why you are making this change. If this feels difficult, it’s a sure sign that this is a vital part of the process for you. It’s far easier to stick to things when you know why you are doing them! If you don’t know why you’re making loads of effort, and don’t have a strong sense of where it’s all leading, you’re bound to struggle. You need that sense of direction to keep you motivated!

You may have heard of SMART goal setting. There are endless articles about this, and it’s a very effective way of making sure that your goals are going to keep you on track when you feel life and it’s many challenges weakening your resolve.

Here are the key aspects of any goals that you set, according to the SMART model:

Specific – your goals need to state, very clearly, what you are striving to achieve. Anyone who reads your goals should be able to understand what your aims are with no ambiguity. If you have a crystal clear picture of what you are aiming for, you are more likely to get there. If you don’t know where you’re heading, you will struggle to keep yourself motivated. You won’t ever know that you’re on the right track, or be able to remind yourself of why it’s worth the effort.

Measurable – we are pleasure seeking creatures. We like to feel good in ourselves. We particularly like to feel a sense of achievement. Clear, indisputable evidence that our effort and hard work is paying off is a guaranteed way to create the feel good factor that will keep you going in difficult times. A goal should be easy to track and measure. The tangible sense of progress will keep you on track.

Achievable – you want to set yourself up for success. Goals shouldn’t be too easy, but if you are over – ambitious, you are likely to give up because the goal seems so far away. You want your goals to be within your reach, so that you can visualize achieving them. Setting unachievable goals will hinder you because you won’t be able to “see” your success in your mind’s eye. That visualization is a key element of your success. This is also the time to consider whether you need any external aid – you may feel that a trainer can help by writing a plan tailored to your goals. Here’s an article to help you find the right trainer if you decide to go down that road.

Relevant – goals are designed to keep you on track, and keep you motivated. It needs to be easy to see how the achievement of this goal is going to positively impact your life. It can be as simple as wanting to be able to run for the bus without feeling winded, or being able to play with the kids at the park without feeling self conscious about being overweight. There are no right or wrong goals – the trick is to take the time to think about what is actually relevant to you in the context of your life and situation.

Time bound – when you set a goal, set a time frame. If your goal is to be able to run 5k, but you don’t set a time frame for it, you aren’t giving yourself any impetus to get started, or to stick to it. If you set a goal to run 5k in 3 months, you are far more likely to stick to your exercise plan because you have a deadline to aim for.

Apply these 5 elements to your 3 goals. Once done, write the goals out over and over again. Take your time with this process, and let yourself do it properly. Trust me, it’s worth the effort!

Step 4: Embed your goals

Now, you have 3 strong goals written down. You have taken the time to transform muddy concepts and ideas into crystal clear statements of intention. You have begun the process of embedding those goals in your mind by writing them over and over. Now, it’s time to move towards completing the process.

Write your 3 goals out onto index cards, or onto post – it notes, and put them somewhere that you will see them frequently. Keep reminding yourself of them, and say them to yourself at night just before falling asleep. Do this for at least 3 days before you start a new eating or exercise plan. Hold yourself back for a short while, and use that time to mentally cement your intentions.

Phew, once you’ve done all of this work, you’ll be raring to go! Enjoy discovering your body confidence! 🙂

Jul

2018

Dare to be different

In today’s world, we’re born into an inescapable social system where judging the human body is the norm. We are a society obsessed with how our bodies look. Social media has created a platform for us to judge each other and pass comment, and actively encourages us to broadcast ourselves and measure our self worth in terms of how many likes we get on Facebook in response to our latest profile picture, or how many followers we have on Instagram. It takes a lot of courage and strength to dare to be different, and to refrain from negative self judgement, or the judgement of others.

From the moment that we come into being, we observe and absorb the stimuli surrounding us on both a conscious and subliminal level. On one hand, this is a wonderful thing; the capacity to learn and absorb so much through our senses is part of what makes us the amazing creatures that we are. But, if what we are taking in is riddled with negative imagery and messages that encourage unrealistic expectations of ourselves, it can lead to negative outcomes.

Nowhere is this more apparent, in my view, than in our confused ideals around our bodies.

We are encouraged to look at our bodies as manifestations of our social worth in the world. The value of the body is often reduced to the external. The prevalent questions we ask ourselves are not around the issue of how well our bodies function and move, or how we can look after them, but how well they match up to the images that you see in the popular media.

“If only I had a body like that”, we say, looking wistfully at the imagery of so – called perfection that we see on the cover of the latest magazines, or on our Facebook feed, “I would love my body. My life would be wonderful.”

Except, it wouldn’t be. You wouldn’t feel better about yourself. As soon as another fabricated “ideal” of the perfect body is created by the media, you will feel completely inadequate again. And, here’s news for you – that “perfect” model you were looking at so wistfully? They will be feeling inadequate too, because their spell in the artificial warmth of the media sun has ended, and their body is no longer beautiful enough. It’s tragic. The whole system is designed to make sure that we all feel rubbish about our bodies, so that we’ll keep aspiring to something else. We’re rarely encouraged to truly step back, develop a relationship with our bodies, and to love them. There are fringe movements, claiming that they are all about empowerment, but even these can be purely based on the aesthetic. Proponents of a well intentioned “Love Your Body” movement can still be advertising their 6 pack abs and defined biceps in carefully angled photos posted on Instagram, potentially making others feel inadequate in comparison. It’s a difficult system to escape.

Our bodies ARE beautiful, yes, and exercise can help us to maximise our natural, aesthetic gifts, but far more importantly, our bodies are incredible vessels which allow us to do wondrous things. Things that we have come to take for granted. They allow us to experience the wonders that nature offers us. They allow us to play. To dance. To LIVE. How often are we encouraged to stop and really thank our bodies for keeping us alive? For working tirelessly, 24 hours a day, 7 days a week for decades to keep our hearts beating? For allowing us to experience life through our senses? In contrast, how often are we encouraged to shame ourselves, to subject our bodies to a barrage of experiments testing cosmetic products, fad diets, and punishing exercise regimes just so that we will conform to some arbitrary ideal of human beauty? Try watching an advert break and really pay attention to the messages that each advert is sending you. I’m positive that you won’t see a single one that encourages you to simply appreciate yourself. Why would you? That’s not a product. It doesn’t make money. If you were happy with your skin, your face, your hair, your body, your life, you wouldn’t need to buy anything to make you feel better about it. The first step to selling is to make you feel like you don’t match up to an ideal so that you'll consider buying whatever is being sold to get you closer. It’s cruel.

When the barrage of media stimulation that surrounds us is so relentless, it is challenging to take a step back and consider what our bodies actually are. We are taught from a worryingly young age that the value of the body in society is based more on how the body looks, than what it does.

The body allows us to experience life through our senses. Everything we feel, we feel through our bodies. When we embrace that, appreciating it for that rather than simply focusing on how it looks, and develop our relationship with our physicality in a loving, nurturing way, we begin to radiate beauty. True beauty, that shines from the inside out. Beauty that will stand the test of time, and the ever changing fads of fashion, because it’s not about what anyone else has ordained as beautiful. It’s your true beauty, and no one else’s.

It’s hard work, undoing old ways of looking at yourself and creating a new relationship with your body, but you will be stunned by the liberation that you experience when you are free of old habits, and learn to appreciate your body for the wondrous miracle that it is.

Your worth is not defined by what apps, adverts, or mob movements spread via social media decide. Your worth is decided by YOU. Next time you stand in front of the mirror and speak to yourself negatively, remind yourself of how hard your body is working for you, and dare to appreciate yourself. Dare to love yourself enough to make a change, to develop your relationship with your body through balanced eating and nurturing exercise, and discover your beauty. Yours. No one else’s.

Dare to be different.

Jun

2018

The importance of goal setting

You hear it all the time. It’s important to set goals if you want to achieve what you want in life. It’s absolutely true. Setting goals is creating a roadmap for yourself – if you don’t know where you want to go, you won’t ever feel that rewarding sense of going in the right direction. If you don’t have that assured sense that you are moving towards where you want to be, you will flounder quickly, and fall back into old habits.

Here is the truth of it. Setting goals is hard work. I would argue that the process of setting goals is the toughest part of making any kind of life change, because you actually have to sit down and dare to believe that you can do it. That you can transform into the person that you want to be. I am firmly of the belief that the thing that makes it difficult to make changes in our lifestyle is not a lack of ability, but the challenge of letting ourselves believe that we can do better. That we are better.

It sounds so simple. Sit down and think of what you want to achieve. Then, write down how you are going to do it. Then, get it done! Easy! In a style typical of the age we live in, the process of setting goals is sold as being the fast bit. The bit that you can get done quickly, before the hard work begins.

I don’t agree with this. I believe that you must give the process of goal setting your fullest effort and attention. Your journey has begun when you sit down to visualize where you want to be, what you want to be, and begin the process of allowing yourself to believe that you can do anything. This process of self analysis, this test of self belief, this challenging task of really daring to imagine who you can be if you trust and believe in yourself, is the foundation of your success.

If you spend the time you need to really set your goals, to go through the process of formulating them with precision, belief, and intention, you have made it through the first stage of a lifelong change that will enrich the rest of your life.

Today, let yourself begin to consider what your goals may be. Notice any mental blocks that you encounter. Do you find yourself talking to yourself negatively? Telling yourself that a goal is ridiculous and unachievable? Do you get bored and switch off when you begin thinking of what your aims may be?

Really pay attention to your processes; they are an important part of your journey and the key to overcoming your obstacles. Getting to know yourself, understanding yourself, and gently working to overcome any processes that stand between you and the person that you want to be is an essential part of reviving your confidence and unlocking a long term, healthy you.

Taj Kandula - Scott

How do I control my urge to eat unhealthily?

How do I control my urge to eat unhealthily?

"Somewhere along the line, food went from being something that physically sustains us, to being something that can be used to deal with other difficult emotions."

I’m embarrassed about running in public

I'm embarrassed about running in public

Have a plan

Understand your barriers

Zone in on yourself when running

Comfort first

Be proud of yourself for showing up

What are the benefits of training outdoors?

What are the benefits of training outdoors?

Training outdoors means you’re spending time in nature

The environment will challenge you

You can get creative!

You won’t ever have to wait for a machine

You will meet people & inspire them!

It’s completely free

A Simple Guide to Setting Effective Goals

A Simple Guide to Setting Effective Goals

Step 1: Brainstorm

Step 2: Isolate key items

Step 3: Create specific goals

Step 4: Embed your goals

Dare to be different

Dare to be different - love yourself

The importance of goal setting

The importance of goal setting

"If you spend the time you need to really set your goals, to go through the process of formulating them with precision, belief, and intention, you have made it through the first stage of a lifelong change that will enrich the rest of your life."

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