You have just come home from the Fresh Start Fitness Bootcamp and hopefully had the most incredible time. Not only have you reached some huge goals in terms of your fitness and health, but you have made new friends, tried new foods, and learnt some amazing tools for living a healthy and fit life. You are no-doubt feeling the best that you have in a long time, and may be the fittest you have been. The key now that you have returned home is to continue making headway and not to give in to all the temptations that are around you every day in your normal life away from Bootcamp. The worst thing you could do right now is reverse all the hard work you accomplished while at Fresh Start now that you are back home.
Following are our tips to start implementing right away as part of your strategy for keeping the momentum from Bootcamp going into your everyday life as the new you, and to ensure you stay focussed on your goals into the future.
1. Have a full medical check-up and health screening
Take charge of your health and get yourself along to a comprehensive medical check-up and health screening. Knowledge is power, and knowing where there might be deficiencies or other issues that affect your overall health is important. Don’t be scared or worried about getting this done- regular health exams and tests can help find potential issues and identify problems early, when your chances for treatment and cure are better. By getting the right health services, screenings, and treatments, you are taking steps that help your chances for living a longer, healthier life. Your age, health and family history, lifestyle choices (i.e. what you eat, how active you are, whether you smoke), and other important factors impact on your overall health which can often only be found out through tests and screenings.
When booking in to get your medical check-up done, ask what tests are routinely done as part of the procedure. Get the most comprehensive screening that is available, and this should include testing your hormone levels, vitamin levels, adrenals, thyroid, allergy testing and food allergy tests. Many people don’t show signs of problems with these areas of their life, but underlying issues that are not treated can cause all sorts of long-term concerns. Gluten, soy, dairy, eggs and yeast are common problem foods that might be casing imbalances in your body. These potential allergies can be identified with a blood test. When people find out they have food allergies or hormonal imbalance it often explains many symptoms you might have been experiencing, such as difficulty in losing weight, issues with fertility, feeling of tiredness and overall lacking of energy as well as physical symptoms such as bloating- which are easily identified and explained by testing for allergens.
While you are visiting your clinic or hospital, it is recommend you also get a DEXA scan done. This is a special type of X-ray that measures bone mineral density (BMD) and may also be called a DXA scan, a bone density scan or a bone densitometry scan. DEXA scans are often used to diagnose or assess low bone mineral density and your risk of osteoporosis. This kind of scan is particularly recommended if you are over 50 years old or have risk factors for developing osteoporosis such as if you smoke or you have been prone to fractures.
One last thing worth getting checked out when you visit with your doctor is to get them to check for any vitamin and mineral deficiencies. Even for those of us who eat the healthiest of diets, we can be lacking in certain essential vitamins and minerals due to issues our body has with absorption, and the lowered quality of food we eat, which means produce isn’t as nutritious as it was in the past.
Of particular importance is Vitamin D, which many people are deficient in, especially if you are living in a climate where there is not much sun or if you don’t get much sun exposure. We need appropriate levels of vitamin D in our bodies as it helps to regulate the body’s levels of calcium and phosphate which in turn are needed to keep bones, teeth and muscles healthy. When you are deficient, you can experience a range of different health issues.
Due to vitamin D only appearing in small amounts from a few food sources, we need to get Vitamin D from the sun or from supplements as our body can’t produce it on its own. If you are deficient you could experience aching bones, fatigue, and a general feeling of being down or depressed. You also need to make sure you get enough Vitamin D to keep your body strong as it helps to fight infections, including colds and the flu. The only way to know if you are deficient or not is through a simple blood test, and it is definitely worth it to find out so you can supplement if need-be. You can read more about Vitamin D deficiency in this blog post. https://www.thailandfitnessbootcamp.com/why-is-vitamin-d-important-to-be-healthy/
2. Recognise your own bio-individuality
You probably realised pretty quickly while on Bootcamp that each and every body is not only a different shape and size, but also functions differently. This means that what works for me may not work for you or anyone else for that matter. It is also important to keep this in mind before you compare yourself to other people and to own your success as it relates to you and your body.
Now that you are back home, it is up to you to now explore the things that help you to feel great and for your body to run at its optimum. Think of your own body a bit like your personal science lab, and to try different things to find out what works best for your individual body type. You might want to experiment with varying the percentages of the macros which you eat each day, for example. Perhaps you find you function best when you eat more carbs and less protein, or maybe your diet is best when you have high fat and low protein or high fat and low carbs. You will only know this by giving it a try.
You might like to keep a journal, where you record how you feel at the start and end of each day, also noting down the types of foods you have eaten and how your body has reacted after eating them. Did you feel bloated after eating that sandwich, did the coffee give you more energy or just make you jittery, did you feel satisfied after that salad for lunch, or not? Doing this for just a week can be quite revealing of the types of foods and food combinations that work best for you and your body and lifestyle, so you can make tweaks and adjustments as need-be.
You might also want to explore different modalities such as Ayurveda, which is an ancient form of medicine from India which doesn’t just focus on diet but also a series of lifestyle protocols for optimum health. The Ayurvedic system you follow depends on your individual dosha type, and is a complete mind-body health system designed by the sages over thousands of years to help you to live a vibrant and healthy life. As Ayurveda takes a personalised approach to your health, it is certainly worth exploring as an alternative approach to your overall new lifestyle. Visiting an ayurvedic practitioner will help you to understand your unique mind-body type so you can make appropriate decisions regarding your diet, exercise, supplements and overall lifestyle.
Check out our blog on bio-individuality https://www.thailandfitnessbootcamp.com/what-is-bio-individuality/.
3. Practice meditation
For an active person who wants to focus on fitness, meditation might seem difficult, gimmicky and a bit woo-woo. However, having a regular meditation practice has been scientifically proven to bring about a whole range of health benefits. Many elite athletes use meditation in combination with their physical training in order to perform their best.
The body and mind are inextricably connected, and to really experience a balanced mind and body you need to try and incorporate meditation into your daily routine. It can help to restore and refresh your mind, which in turn will help your body to relax. When you meditate, your mind goes into a state of restful awareness, and physical responses to this include a reduced heart rate, slower breath and improved function of your endocrine system. Your wellbeing can be restored when your body reduces the production of stress hormones and increases production of the feel-good neurotransmitters such as serotonin, dopamine, oxytocin, and endorphins.
If you have never tried meditation before, start out by doing just 5 minutes a day and slowly increase the time. You might like to experiment with different approaches- some people like sitting in silence while other people prefer guided meditations. You can even try walking meditation if you prefer to move than sit! No matter which style you try, you will definitely start to notice the difference in how you feel physically as well as mentally and emotionally, as long as you practice every day. Here is our blog on meditation https://www.thailandfitnessbootcamp.com/the-benefits-of-meditation-and-finding-a-style-for-you/
4. Go with your gut
If you have an unhealthy gut, this can have knock-on effects for your entire body. If you suffer from Leaky Gut Syndrome, which we talk about in-depth in this post, https://www.thailandfitnessbootcamp.com/everything-you-need-to-know-about-leaky-gut-treatment/ you can experience a whole range of negative physical symptoms. Leaky Gut Syndrome is serious in the long-term, as it can result in damage to your intestinal lining. When this occurs, bacteria, undigested food and other toxins “leak” into your bloodstream, triggering an autoimmune response and a host of painful inflammatory symptoms.
You really want to avoid getting Leaky Gut, by looking after your gut, because this is where 60-70 percent of your immune system is held. If you have bad gut health then this also means that your immune system will be suffering. A good starting point for a healthy gut is taking a probiotic supplement every day. Also include probiotic foods in your diet- check out this blog article where we share some great probiotic foods that can be really helpful for keeping your gut healthy. https://www.thailandfitnessbootcamp.com/12-probiotic-foods/ You should also address any food sensitivities, which you will find out about when you go get your check-up done. Ignoring these can be really dangerous and ineffectual when it comes to maintaining good overall health.
Another one of the keys to having a healthy gut is keeping inflammation in the body to a minimum. The easiest way to reduce inflammation is through diet. Eat more plant-based, whole and nutrient-dense foods so that you crowd out inflammatory foods such as refined sugar and flour, processed junk and animal products. Following a clean, plant-based whole-food diet fills your body with the vitamins, minerals, cancer-fighting phytochemicals, antioxidants and fibre it needs to prevent chronic inflammation.
5. Reduce Stress
Another cause of inflammation in the body is stress, but it can also have detrimental side- effects on many other aspects of your health and wellbeing.
We talk about ways to beat stress in this blog post https://www.thailandfitnessbootcamp.com/how-to-relieve-stress-and-anxiety/ be sure to read it for some great tips!
We can’t stress to you enough (Ha! Pun intended!) about the importance of managing stress in your life. It is true that we all experience some degree of stress in our modern lives, but being able to keep it under control is really important. It doesn’t matter if you eat the best diet in the world, exercise every day, and follow a healthy lifestyle, if you still have stress in your life, you will not feel your best.
Stress manifests itself physically in the body, and can cause you to gain weight through having elevated levels of cortisol in your system, have bad quality sleep, and in the long-term can lead to serious health problems such as diabetes and heart disease. It is not something to take lightly, even if it might seem normal to experience stress every day. This is not a good thing!
6. Plan your meals
On Bootcamp you tried so many delicious and healthy meals which were lovingly prepared for you, but now that you are home, you might feel overwhelmed about how to recreate them, or how to plan meals that are going to be good for your body while also ensuring you get enough calories and the correct range of macros and nutrients. It is definitely worthwhile to see a nutritionist who can take into account you and your individual body to design a meal plan that will work effectively for you.
You might feel like you don’t have time to make healthy meals, or find that you get stuck for ideas on what to eat for each of your meals. This is where planning ahead can save a lot of time and stress at meal times. Spend time once a week, before you go groceries shopping, to search online, or get your hands on 1-2 really great cookbooks that you can refer to for inspiration. Select the meals you will make each day of the week, jot down any ingredients you need and write down your weekly meal plan for you and everyone in your household to see.
No matter what you do, don’t forget to eat breakfast- it is the most important meal of the day for getting off to the best start possible. We share some tasty high protein breakfast ideas that are quick and easy on this blog, which I encourage you to read for some good ideas. https://www.thailandfitnessbootcamp.com/11-high-protein-breakfast-ideas-to-have-on-the-go/
7. Stay inspired
We all need to stay motivated in our lives, and this is even more so after having a transformational experience like that which you have had on Bootcamp. Keep these positive vibes going in whatever way you can. Surround yourself with positive people, read inspiring books, visit inspirational blogs and even consider getting yourself a life coach who can guide, support an mentor you to reaching your goals effectively and efficiently by keeping you accountable and focused.
While on Bootcamp you started learning so many new things to incorporate into a healthy lifestyle and you got results! Now that you are so much more knowledgeable it is up to you to implement these strategies at home, which isn’t always easy when one of us isn’t there spur you along. This is where a coach can be invaluable, so you can check in with them regularly and ask them questions about areas where you need more guidance. Ask around your social circle to get recommendations for coaches your friends or relatives might recommend or check out health or life coaches online. Many coaches offer a free discovery session where you can talk to them under no obligation so that you can see whether you are a good fit before you make the commitment to work together.
8. Get a personal trainer
In the same vein, a personal trainer is a great idea. You might think that having your own personal trainer is a bit of luxury, however, if you want to maintain your level of fitness after Bootcamp, there is no better way to guarantee your ongoing success than by getting your own PT. Having sessions 2-3 times a week with a trainer can be highly effective in not only keeping you motivated an focussed, but also ensuring you do the right kind of exercises and keep the correct form so as to reduce the risk of injury. It will be a worthwhile investment in you and your overall health- you are worth it!
9. Join a new fun class
It is so important to do things in life that you love, so that you can maintain a positive attitude and passion for life. If you feel like life at home is boring (especially when compared to life travelling abroad) you will definitely benefit from finding a new class, and joining it. Participating in something new and interesting is fun, and also a great way to make friends with like-minded people.
The class could be fitness related- Zumba, a pole dancing or belly dance class, cycling studio, yoga or Crossfit. Or, it could be related to another interest or hobby which you have- a book club, wine-tasting club or photography group. A great way to find out about new classes in your area is through Meetup.com, or check the classifieds section of your local paper or the local bulletin board.
10. Use fitness and lifestyle apps
These days there really is an app for everything! Luckily for those of us who want to stay fit and healthy, there are a range of useful apps that you can download on your phone to help you to track your diet, follow a fitness routine and to stay motivated. Explore the App Store or Play Store and take some of the top-rated fitness apps for a road test to see which ones you like.
Here are some of the apps that we like, but have an explore to find ones which suit your preferences too. My Fitness Pal and Chronometer are fabulous tools for tracking your food and exercise every day. Omvana is fantastic for helping with your meditation practice. Apps such a Daily Yoga or Blogilates include videos of classes that you can do at home. You can use an app such as Couch to 5K if you want to start giving running a try, or use Endomondo to set cardio challenges for yourself or to have with your friends. Many of the good apps are free to use and can really supercharge your efforts at staying fit now you are home. Richard and Louise regularly use Sworkitt.
11. Use a fitness tracker
There is something super motivational about tracking your steps. Fitness trackers are like the modern-day pedometers of old but with way more functionality and they can really help you to stay active. There is something that comes with the challenge of reaching a certain number of steps each day that keeps you moving and has you thinking of creative ways to get moving throughout the day. You can also do challenges with your friends- Fitbit has these built into their software and can be really fun to do with a group of others- maybe even some of your new Fitness Bootcamp buddies!
12. Implement healthy lifestyle changes
When you were on Bootcamp, you really had quite a different lifestyle to your normal routine at home where you get up, go to work, and come home. Don’t think that it isn’t possible to implement some of the healthy lifestyle practices you started on Bootcamp- there are plenty of small, achievable tweaks you can make to your existing lifestyle which can also be super effective.
Some changes that you might try to incorporate into your routine can include starting your day with a glass of lemon water or ACV, try to have a piece of raw, organic fruit or vegetables every day at least once a day, limit processed foods and instead choose fresh produce or meals prepared at home, cut back on your meat consumption, and when you do eat mat, make sure it is of the best quality and organic. Challenge yourself to give these lifestyle tweaks a try and bring a bit of Bootcamp home with you.
It can also be really helpful when implementing new changes, if you start to have a set routine to your day. This might sound really boring and unspontaneous, but from our experience, when we get up at the same time every day, plan certain days and times to exercise, eat meals at regular time slots and have a regular bed time, it really helps to minimise stress and helps us to focus on the areas of our lives that we want to change. By having routine in your life, it helps to build new habits into your life with ease. Eventually, you will do things without really thinking, they will have become second nature to you and part of your life, keeping you on the path to health long into the future.
13. Eat more mindfully
Mindful eating is the art of taking time to slow down and fully experience every element of the food you eat. This is in contrast to mindless eating where you just wolf down your food without consciously doing so. If you usually eat in front of the TV or while reading a magazine, it means you are not deriving pleasure form the food you eat. This behaviour leads to over-eating, or never really feeling satisfied after a meal. How many times have you eaten lunch or dinner, felt hungry shortly after, and barely remembered what you had eaten just a short time ago?
Next time you eat a meal, really enjoy it. Take time to eat the meal and to explore the food using all of your senses. Look at the food, really noticing every aspect of each spoon or forkful. Smell the food and describe its scent before you then take a bite. Feel the food in your mouth as you chew, exploring the sensations as it moves in your mouth and on your tongue. How would you describe its taste and texture? Try and chew each mouthful 20 times at least. After you swallow take a moment to breath before you take the next mouthful and do it all again.
Whilst you may not be able to do this with every meal, getting into the habit of becoming more mindful about the food you eat will make it more enjoyable and pleasurable and you will no doubt learn a lot about the way you think about and look at food.
14. Enjoy plentiful and restful sleep
Sleep is one of those things that really eludes many of us, yet it is so vital for overall health and wellbeing. Inadequate sleep is recognised as a health issue which raises the risks for cardiovascular disease, diabetes, depression and obesity. Read all about the effects of sleep in this blog article. https://www.thailandfitnessbootcamp.com/10-ways-to-get-restful-sleep/
One of the positive things with all the information about sleep which is available to us is that many benefits have been identified. To name a few, there is greater ability to concentrate, greater integration and learning regarding what has gone on during the day, better judgment, weight stability and decreased risk for the health issues named above, among those who get enough sleep!
For those who have difficulty sleeping, or getting to sleep, try flowing into sleep. This simple qigong exercise can help to release tension and promote flow of chi (which, when blocked, can interrupt sleep).
1. Stand up and keep arms loose
2. Rotate your torso right and left, letting your arms swing and flap gently against the body as you twist
3. Do this for about a minute
Some other healthy sleep practices which you should implement include cutting out white light 30 minutes before you sleep, taking a calcium-magnesium supplement which are important minerals for inducing sleep, cutting out caffeine (or cutting back particularly in the afternoon when it might cause insomnia later), avoiding alcohol which can disrupt your sleep patterns and also establishing a healthy bedtime routine which might include taking a warm bath, diffusing some essential oils or reading as a way to relax before going to bed.
If you aren’t’ getting enough sleep because your life is so busy and you are burning the candle you might want to reconsider your lifestyle. It happens to the best of us- we get caught up in the craziness of life, and end up having too many late nights. If you find that you are getting up, going to work all day before heading to the gym, which is followed up by going out and having some drinks with friends (often skipping dinner), and then finally arriving home after midnight to crash for a few hours sleep before doing it all again, recognise that this lifestyle is not sustainable. Getting into this self-destructive behaviour might start to become routine and to feel normal, but long term it is actually doing damage to your body, mind and soul.
The fact is, we need sleep. It isn’t known as beauty sleep for no reason! When we sleep, it gives our body time to recharge, for your body to heal and repair, for your brain to rest and work through what has happened in the day and to re-set. Sleep is when your body works on your immune system to keep you strong, and is when your growth hormones go into overdrive. It is when your skin repairs and nails and hair grow healthy and strong. It also helps with our memory and our hormones which in turn control our emotions. You need to sleep to rejuvenate and revive- think about how crappy you feel when you don’t get enough sleep! Think about how difficult it is to focus at work when you haven’t rested your brain- this is because your brain has become fatigued from the sleep deprivation and it can affect the way you perform even the easiest tasks.
The long-term damage of lack of sleep from too many late nights is not yet fully understood by scientists, but the effects you feel when you do push yourself too much are a pretty clear indication of what you are doing to yourself short-term. The constant state of tiredness, the inability to think clearly, the mood swings and uncontrollable emotions along with the pent-up stress. Look after yourself and limit the late nights, aiming to go to bed before 10pm so you can wakeup feeling rejuvenated and refreshed.
15. Take time out for you
In other words- practice self-care! We all need time out for ourselves as part of a balanced life. Taking yourself to Bootcamp was one of the ultimate self-care tactics you could take, so keep that mindset going even after you are back home. Self-care can mean different things to different people- it might be setting aside a day time when you can pamper yourself regularly, or going to get a massage or some other type of relaxing therapy such as a hot stone, reflexology, acupuncture or a facial. It can even be something less elaborate, such as lying in the tub at home with some candles, soft music and a good book, gifting yourself some time out during your lunch break to take a walk or to read a book in the sun. Anything that you can do for yourself that is purely for pleasure is part of your self-care routine. It can also mean getting enough sleep, spending time with loved ones and following a healthy and nourishing diet so you can function optimally. For some people, taking time out to be on your own is really important. This might be the case particularly for people who are introverted. Having time alone and enjoying your own company is a good thing to do for your soul.
I need to emphasise here that self-care is not selfish. When you take care of yourself and feel great, then you can be a better person to all around you. Your family and friends don’t suffer when you practice self-care, they all benefit from a nicer, kinder, happier version of you who isn’t stressed, anxious and tired, but rather someone who they enjoy spending time with.
16. Detox your home
After Bootcamp, your body has had a good chance to detox. Now that you are back home, it is time to detox and declutter your home.
There are so many things that you can to make your home environment one that is eco-friendly and free from air, noise and electro-magnetic pollution.
One easy way to make your home more green and the air more clean, which also has other positive effects on your mood, is to have houseplants. Read all about our suggestions for good houseplants in this blog. (https://www.thailandfitnessbootcamp.com/the-10-best-houseplants-for-cleaning-indoor-air/)
By using essential oils which you can diffuse into the air, and also switching from store-bought to DIY cleaning products, you will reduce your exposure to cancer-causing phthalates. It is actually super easy to and just as effective to use natural ingredients to clean your house with. You will find that baking soda, vinegar, castile soap and lemon peel do a great job without causing unnecessary chemicals to enter your living environment. Essential oils such as tea tree, lemon, clove and cinnamon are also fantastic disinfectants without any of the nasties such as triclosan and formaldehyde which you will find in commercial products.
Really focus on minimising plastic in your home too. Use recyclable bags for your shopping to skip the overuse of plastic bags, and avoid containers and packaging which are made from plastics numbered with 1, 3, 6 or 7 as they contain BPA, phthalates and styrene which are not good for our bodies to be exposed to regularly. These chemicals can also leach into food that might be stored in them which then enter our own bodies when we eat the food. Not great for our long-term health!
A home detox should also include taking a look at your skincare, cosmetics and shampoo. Your skin is the body’s largest organ and anything you put on it externally will end up in your bloodstream. The same goes for your hair, with chemicals in the products you use going into your bloodstream via the hair follicles. Continued exposure to chemicals which are legal- but toxic- can lead serious long-term health problems. So, inspect the ingredients of your commercial skincare and haircare products and toss anything which contains these harmful ingredients: formaldehyde, lead acetate, DEA, MEW or TEA compounds, petroleum (including mineral oil), phenylenediamine, alpha hydroxy acids and silica. If you are wondering what you can use which is non-toxic and safe to put on your skin and hair, you should opt for natural and certified organic product lines. It is also pretty easy to make your own products using ingredients such as jojoba oil, coconut oil, beeswax, shea butter and almond oil.
You might not be aware of electromagnetic pollution in your home. Just because it isn’t visible doesn’t mean that it isn’t harmful. In fact, as electrical pollution or electro-smog becomes more prolific, more people are developing sensitivities to electromagnet fields (EMFs). This electromagnetic pollution comes from radiofrequency communications- cordless phones, wireless devices, cell phones and cell phone towers- as well as the wiring in your walls, electrical outlets, extension cords, lamps, and other electricity sources.
It is beneficial to reduce exposure to this eltromagnetic soup in your home particularly at night when your body is trying to repair and rebuild. Be aware that all electronics will generate EMFs, including electric alarm clocks, electric blankets, computers and lamps. It is a good idea to unplug all electrical appliances when they are not in use and at night, switching off the fuses directly. Also turn off unnecessary switches, keep your bed away from electrical outlets, and turn off and unplug everything electrical in your sleeping area, including your computer, WI-FI, and your cell phone. It is also recommended not to use a microwave and try and limit your screen time particularly at night so your body can properly restore.
17. Look after your posture
It is so important to care for your back, after all, it is your spine that keeps you upright! This means you need to focus on having good posture in everything you do, from the way you sit, the way you stand, the way you lie-down as well as the way you lift objects. You basically need to be aware at all times that you are holding yourself in a way that put the least amount of strain on your spine.
Having good posture will mean that you won’t have pain in your back or other muscles and ligaments that hold the spine together. Good posture also makes you look confident and can mean you don’t get tired too easily. One of the easiest ways to ensure you have a strong spine is through exercise such as walking, cycling and swimming.
You might recognise that you don’t have great posture, and improving it is something that will take some practice. Use a mirror to make sure you hold yourself with your head up, shoulders back, tummy in, knees straight and chest forward, which is a healthy way to stand. Don’t slump your body into your hip on one side or stand in one position for too long.
When you are seated, also make sure you keep your back straight, use the chair backrest to support your back, keep your knees at a right angle with your feet flat on the ground and avoid crossing your legs for long periods while sitting. Make sure if you are working on your computer that you keep your shoulders relaxes and sit close to your keyboard with your arms resting on the desk. Take time out to stretch your shoulders and back if you are seated for long periods of time.
Lifting incorrectly can cause serious injury. Always bend your knees, straighten your legs, and tighten your tummy muscles whenever you lift so that you are not using your back muscles but getting your leg muscles to do the heavy work.
And don’t think that you don’t have to worry about your posture when you are lying down and sleeping. It is recommended that you try and keep your back’s natural curvature by lying on your side with your knees bent and using just one pillow to rest your head so that you maintain a natural position.
18. Do self-development work
Our overall health and wellbeing depends on much more than just a healthy diet and exercise. Your time at Bootcamp was realty just the beginning of a journey into your own personal development. Continue doing the internal work that is needed to maintain a positive, healthy mindset about your life.
It is only by exploring deeply your own cognitive behaviour that you can truly understand why it is that you do what you do. Self-realisation and self-awareness work is critical for really getting to the root cause of many deep-seated issues you may have. If you are an emotional eater, have anger issues, suffer depression or anxiety, find yourself lacking in motivation, or experiencing any other negative behaviour or thought pattern, you need to do internal work to explore the causes more deeply.
This kind of self-development is never easy. Many people shy away from it completely as it is too scary, and they would rather experience things at a surface level. The problem is that these issues won’t go away and they will continue to bubble at the surface of your psyche until you explore them further and take relevant actions. Would you rather be self-aware, or keep hiding who you truly are from yourself as well as everyone else around you? Need more inspiration then check out this blog https://www.thailandfitnessbootcamp.com/self-development-ideas/
The good news is that there is a plethora of tools at your disposal for doing this work. The self-help section of your local bookstore is brimming with guidance on the whole range pf issues you might want to explore. There are many different kinds of groups or courses that you can join which go into cognitive thinking, mindfulness, and NLP for example. These will help you to understand yourself better so that you can really delve deep and become a better person for doing it.
You might not have realised it at the time, but choosing to join Fitness Bootcamp was way more than just a fitness holiday and a chance to detox your body. It was just the start of a whole new world of growth, change and new beginnings. Now that you are home again it is up to you to embrace the new version of you and to use this as an opportunity to jumpstart your health and your life in a positive way.