Monday, December 19, 2011

Merry Christmas from MET Fitness


With 2011 coming to a close, I want to congratulate You, my wonderful clients for making your health and fitness a priority this year.

Some of you are new to any kind of regular physical activity and have taken on your new habits with enthusiasm and commitment - you understand that your commitment gets it done when your enthusiasm is low.


You've realised trying to change too much at once can be overwhelming and you created
a plan that works for you - an exercise schedule that you can stick with.

You've educated yourself on how your body works and made the small, sustainable modifications to your diet, that make a big difference to how you feel.

You've noticed how much more energy you have to enjoy life, when you exercise regularly and nourish your body with fresh food.

You feel stronger, happier, more relaxed, move better, feel better and look better than you did a year ago.

You may have sat back and thought about making some changes - I encourage you to make 2012 YOUR YEAR for ACTION!

Time passes, it's what you do with that time that matters.


Thank you all for another wonderful year of training. 

Enjoy the break, eat, drink and be merry with family and friends and I'll see you in 2012 for more fitness and fun!

Merry Christmas and Happy New Year!
Love Kim xx



Wednesday, November 23, 2011

Challenge Yourself - Just Enough






We can scare ourselves into inaction by thinking we need to make GREAT BIG radical changes all at once.

It is the small, sustainable changes we put in place each day, one at a time, that make the biggest difference in our lives.

There is a small but dedicated group of training clients who have taken on the MET Fitness 6 Week Challenge, making changes to the way they eat, train and take care of themselves.

There is another group, who are quietly watching from the sidelines, perhaps waiting to see how this goes, wondering if they could take on the Challenge for themselves.

The thought of making changes to our daily habits can be daunting; it took the Challengers a couple of weeks to get used to the idea, prepare themselves mentally, emotionally and physically, and put in place the planning they knew they needed for success.

I am so impressed with the thought, creativity, dedication and consistency shown by the Challengers over the past four weeks; they are learning to pay attention to the quality of food they choose to put into their bodies and they have made fitness a regular part of their day.

They are beginning to understand that it is not about being 'perfect', it is about paying attention to your life - YOU get to decide how you live!

I am equally impressed with the continuing curiosity, learning and desire shown by the observing group, to live healthier lives, to find ways of making that work for them. 

Making changes in your life that you know need to happen takes time - making the decision to start takes an instant.

Change one thing for a week to give yourself that sense of achievement and the confidence to know you can reach the next goal, and the next.

Whatever your health or fitness challenge, write it down, make a plan and set the date. Go!

 



Tuesday, November 8, 2011

Salad Days (and Nights!)



I once heard someone say they didn't eat salad because they couldn't live on "boring rabbit food".

This surprised me because all the salads I eat are full of color, crunch and most importantly - FLAVOUR!

Salad doesn't need to be boring and if you call a couple of sad iceberg lettuce leaves and a wrinkly tomato a salad, think again and get creative!

Use whatever vegetables are in the fridge and for a complete meal, make sure there's some good quality protein into the mix, for example, tofu, chicken or fish

Get creative with colours, choose vegetables (and even fruits) you've never thought of using before. 

Start with some kind of base, like spinach leaves or rocket.
  

Finely chopped  cabbage & grated carrot is the usual base for coleslaw, try using wombok (chinese cabbage) instead; this works especially well with corriander.

Red: capsicum, radish, tomato, apple, red onion
Radish is my new favourite, thinly sliced, it adds a great flavour and texture.

Orange: carrot, slow roasted pumpkin or sweet potato, orange segments (go well with finely chopped fennel)

Green: alfalfa, asparagus, avocado, broccoli, bok choy, beans,
cucumber, grapes, peas (throw in a handful of frozen peas and let them defrost in the salad), spring onion, shallots

Lightly steamed vegetables like potato, cauliflower and broccoli also work well once they have cooled.

Dressing: I'm all for it. Low-fat? No Way.

Did you know that without any fat content absorption of vitamins A (eg. carrots, asparagus, broccoli) D, E or K are inhibited? Use dressing sparingly, a tablespoon is plenty.


For creamy coleslaw dressing that delivers flavour and health benefits, use a tablespoon of natural yoghurt and balsamic vinegar; for an extra bite add a teaspoon of wasabi or horseradish cream to the yoghurt instead.

Replace olive oil with flaxseed and mix with balsamic vinegar for an omega 3 boost. Make sure you buy cold pressed flaxseed oil and always store it in the fridge.

Experiment with herbs: finely chopped handfuls of parsely and mint are great with leafy greens and tomato (take that "rabbit food" guy!). Fennel is very much in season right now and gives a light aniseed flavour. I also like to sprinkle some pumpkin and sunflower seeds on top for a nutty crunch.

Limited only by your imagination (okay, and possibly allergies) try different combinations of flavours and textures. Unless you keep gourmet rabbits, they won't get a look-in!

Wednesday, November 2, 2011

The Curves Study





Regular exercise is important but will not result in body fat reduction if what you are eating has more energy than you can use - and we ALL overestimate how much we move and underestimate how much we eat.

In other words, you can't out-train a bad diet.


A study recently published in the New England Journal of Medicine measured 50 participants hormone levels before, during and after a 10 week diet.


This was a diet in the conventional sense, where the calorie intake was severely restricted well below sustainable levels so it is unsurprising participants could not maintain this when the study finished.
 
Aside from the control group, there was an 'exercise only' group and four dietary groups, each with different variations of energy carbohydrate and protein.


Participants did a 30 minute resistance circuit program three times a week at a Curves gym (sponsors of this study) and all groups except the control experienced significant reductions in waist circumference.


The conclusion: "Exercise alone has minimal impact on measured outcomes with positive outcomes apparent when exercise is combines with a hypo-energetic (low calorie) diet. 

Greater improvements in waist circumference and body composition occurred when carbohydrate is replaced in the diet with protein. 

Weight loss in all groups was primarily fat and stimulated improvements in markers of cardiovascular disease risk, body composition, energy expenditure and psychosocial parameters."

What this means is that eating more protein than carbohydrate, in smaller portions, they lost body fat, reduced their waistbands and felt better.


If you are participating in the MET Fitness 6 Week Challenge, you will feel the benefits of eating enough  protein at each meal, including feeling satisfied until your next meal as well as having more energy.

Monday, October 17, 2011

Start Your Own (Healthy) Revolution



"Dontcha know talkin' about a revolution sounds... like a whisper" and if you were listening to music in the late 1980's you will recognise these Tracey Chapman lyrics. 


However, you may not recognise the truth of this statement in relation to your health and well being. 


It's that little voice inside that very quietly tells you that YOU DO know exactly the right things to be healthier, fitter, happier.
 

It often pipes up when you're partaking in a particularly unhealthy practice, or in those quiet moments of reflection.


Listen to that voice. 


That voice knows you better than you think.


Too often we ignore that quiet voice or it is drowned out by our 'inner teenager' who loudly shouts:


"but I DESERVE it', 
"No one tells ME what to do", 
"I can have it if I WANT to",
"but I'm SO (insert feeling here), I just NEED this".




Start to view living a healthier life as a revolutionary act, where YOU reclaim your responsibility for your own well-being and daily choices.


Learn the difference between what you want and what you need.


Learn that saying 'no' to your 'wants' while meeting your needs, gives you a profound sense of mastery over YOUR life.

Challenge your 'usual' habits, particularly when you are feeling tired, stressed, sad, angry; examine your responses and find out what you do instead of rest, relaxation, or dealing with difficult feelings.

Start to change those responses. Get help if you need to.


What if you lived in a world where the majority of people were healthy and happy most of the time?

Imagine that future - then start creating it in your own life, one step at a time.





Tuesday, October 4, 2011

Core Strength Matters



A recent New York Times article, Are Crunches Worth The Effort, cites a study published by Indiana State University this year, that found little correlation between robust core muscles and athleticism in healthy, young adults

I looked at the research and came up with some different questions and conclusions.

The “healthy, young adults” group was asked to squat, lunge, twist, crunch and hold a plank position, leap off the ground while tossing a medicine ball backwards over their head and sprint through a short obstacle course.

For those of us who wouldn’t necessarily be classified as 'young, healthy adults', who sit most of the day in the car on the way to our desk jobs and on the couch watch TV in the evenings, my questions are:


How many of us would have trouble completing the tasks set for these participants? 


And would there be a correlation between our (lack of) core strength and incidence of back pain?

But I haven’t done that study. Yet.

The article goes on to mention more studies, one of collegiate rowers, athletes who train and compete in their chosen sport at college level, and novice adult runner displaying weak core-strength; there is no definition of ‘novice runners’ here, they could be people who run occasionally without necessarily doing any other form of training; again this is my supposition.

The rowers added eight weeks of core training to their normal workout routines and the novice runners completed six weeks of core drills.

Result: the rowers had great looking abs (unsurprising for athletes with lower body fat than the rest of us) while the runners lowered their 5km run times significantly.

For me, there is no question of whether crunches are worth the effort however doing abdominal exercises correctly depends on how you move. Your core is a complex area and it is the muscle group responsible for keeping you upright, strong and stable as you move throughout your life. 

At MET Fitness you are taught to activate your core correctly and use specific movements to avoid neck recruitment, spinal bending & injury. 

If, like Thomas Nesser, associate professor of exercise science at Indiana State and senior author of this study, you’d prefer to forgo crunches altogether, do remember to heed his advice’ that, in most instances, “train for your sport, core strength will develop”. 

So pick a sport and get training!

Monday, October 3, 2011

Spring Fitness - FAST!

It is wonderful to see so many more people out walking, running, riding and playing in the sunshine this week!


A little taste of spring goes a long way towards getting you thinking about getting into shorts & skirts for summer.


If you're uncomfortable at the mere thought, give yourself the gift of 15 minutes every morning before your shower, to do this total body workout.


10 Pushups
20 second Plank
30 Squats
10 Lunges (each leg)
20 Crunches


Start with one round, vary the repetitions as your skill level increases and before you know it you'll be doing 2 - 3 rounds, knowing that you're getting a workout done before you start your day.


As I tell all of my clients, you can't out-train a bad diet so you also need to think about what you're putting into your body and in what quantities.


Fresh food, real food, is the best fuel you can give your body and doesn't have a nutritional panel to decipher.

Eat lots of leafy greens, crunchy colorful veggies and good quality lean protein and enjoy how much more energy you have as you shape up for summer.


If you have questions about any of the exercises listed here or would like some technique tips, find me on Facebook and message me.





Thursday, September 29, 2011

Asparagus with Garlic




When you saute or roast asparagus in hot olive oil, the asparagus will have a much more concentrated flavour than it would if steamed or blanched.

Add the garlic to the pan once the asparagus is just about done, so that the garlic cooks only long enough to soften and sweeten.

This dish is delicious with eggs - poached or scrambled. The asparagus can be hard to resist but it is very nutritious and healthy, so treat yourself!

Ingredients:
1 small bulb of garlic
2 tablespoons of olive oil
500g asparagus, trimmed and cut on the diagonal into 5cm lengths
Salt & pepper to taste
1 tablespoon chopped flat-leaf parsley

Method:
Separate the garlic into cloves, remove the skins and cut into think slices

Heat the olive oil over medium-high heat in a large, heavy pan.

Add the asparagus and salt to taste and saute until asparagus is tender and the skin has shriveled slightly, about 5 minutes.

Add the garlic and continue to saute for another minute until garlic is translucent.
Adjust salt if required and add pepper and parsley and serve.

Serves 4
This is best when served right away.

Martha Rose Schulman "The Very Best of Recipes for Health"
From The New York Times.

Friday, September 23, 2011

Living Sustainably is Good for You - and Our Planet







I live close enough to be able to walk to where I shop and strong enough to be able to carry my groceries home; for both of those facts I am thankful. 


I was walking to the shops last week, enjoying the sunshine, saying "good afternoon" to the people I passed in my neighbourhood and getting 20 minutes of walking in, when I realised the value of all the things I was getting done at once: 
  • I was outside, soaking up my vitamin D content,

  • getting some daily exercise,

  • being a part of my community and

  • doing my small part for the planet by not using my car.

I stopped for a chat with an older lady, from whom a walk to the corner was as much as she could manage. She was determined to make it despite her breathing difficulties and deteriorating health that kept her indoors much of the day and she was glad of the rest and a chat with a neighbour.

Walking home with the knowledge of how good that walk had been, not just for me, gave me a good feeling that stayed with me the rest of the day; or maybe it was the exercise buzz.



It's cool the be "green" and "sustainable" these days but when I was growing up, "greenies" were cast as weirdo-hippies who were stuck in the sixties (yes, I'm that old).

Now almost everyone I know takes their own shopping bags to the supermarket, refuses plastic if they can carry their purchases and finds ways to save energy within their home.


My contribution to sustainability is buying clothes only from charity shops; there are already enough clothes in the world and if I can find a unique, recycled item that saves me money, I'm thrilled.

I even managed to do this while in New York earlier this year.

My hot pink trench coat from Hell's Kitchen Flea Market is one of the most beautiful, functional and best-value purchases I've ever made.


This article caught my eye because the family wanted to live more sustainably and ended up really enjoying the experience and each other.


Whether it's your coffee, chocolate or other products, caring about where they come from and deciding with your dollars, makes a difference.


So do what YOU can do to use your car a little less, get out and walk more, re-use where you can and be aware of how your everyday decisions have a wider impact.

Monday, August 29, 2011

Why I Run




A concerned friend once asked me why I run and what I was running from.

I found this an odd question, full of (her) assumptions about my motivation.


At the time I was training for a mini-triathlon so for me it was more about what I was working towards.
The question didn’t gel with my sense of why I was running, but as with all good questions, it got me really thinking about what I get from running and why I keep doing it.

Our bodies are made to run; in fact you and I wouldn’t be here now unless someone way back in our gene pool was better than running than the person behind, or the animal in from of them; they either got away or caught the food.


Let me be clear, I don’t consider myself a “proper runner”. There are people who can run faster and further than I can.

I’ll get out and train for a specific event and sometimes mix up my training program with a quick couple of kilometres, but I don’t run several times a week with any regularity.


Having since completed more than a few mini-triathlons and other running events, I am far more aware of the internal benefits they give me.
I feel an incredible sense of calm before a race, none of the nervous anticipation I sometimes experience in the weeks leading up to an event.
On race day there are no butterflies in my stomach, no thoughts of “what if I can’t”, or of anything going wrong; there’s just me, calm and centred, knowing that I have prepared for what lies ahead, that I will do what I can do and get through this race.
I don’t always have a specific time goal in mind other than finishing and I’m usually quite conservative with my estimate of how long an event will take – the first time.
Then it’s a matter of working out my own level of challenge, and I'm happy when I exceed my own expectations.

Running serves a purpose that is less about the distance covered or the time taken, and more about shifting the focus to my body to clear the busyness from my mind, getting in touch with the rhythm of my breath and doing something I previously thought impossible.


Believing I can do it is important otherwise I would never even begin and preparation is key.


Training for any event means putting in the physical work and each event takes place foremost in the mind - that’s what gives up first, not the legs or lungs.


I finished the Sydney City To Surf a couple of weeks ago and race day was the first time I’ve ever run 14 kilometres. I didn’t run the whole way; I walked when I needed to.

When the going got tough, I checked in with myself to see if I needed to stop and walk or if I just wanted to; answering THAT question honestly, every time, is why I was so proud of myself when I crossed the line, not because of the time but because I knew I had run my best race.


Thursday, August 11, 2011

Slow Cooking Saves Time, Adds Flavour


Try these delicious slow cooked meals that take minutes to prepare while you make breakfast, and cook all day, while you do other things.

When you're ready to eat, steam some greens and serve.

Wine & Tomato Braised Chicken

Ingredients:
1 tablespoon olive oil
1 large onion, thinly sliced
4 cloves garlic, minced/pureed
1 teaspoon dried thyme (optional)
1 teaspoon fennel seeds (fresh fennel works too and is in season)
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dry white wine or chicken stock
1 can diced tomatoes, with juice
1 teaspoon salt
5 chicken thighs, skin removed, trimmed
1/4 cup finely chopped fresh parsley (optional)

Preparation:

Heat oil, add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes.

Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute.
Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits.
Add tomatoes and their juice and salt; stir well.

Place chicken thighs in the slow cooker and pour the tomato mixture over the chicken.
Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low.

Serves 5
Per serving: 260 calories; 13 g fat ( 4 g sat , 5 g mono ); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

Slow Cooked Beans

Ingredients:

1 pound dried beans, such as cannellini beans, black beans, kidney beans, black-eyed peas, great northern beans or pinto beans
1 onion, chopped
4 cloves garlic, minced
6 sprigs fresh thyme, or 1 teaspoon dried
1 bay leaf
5 cups boiling water
1/2 teaspoon salt

Preparation:

Use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches.

Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)


Drain the beans and place them in a slow cooker. Add onion, garlic, thyme and bay leaf. Pour in boiling water. Cook, covered, on high until beans are tender, 2 to 3 1/2 hours. Add salt, cover, and cook for 15 minutes more.

6 cups/serves
Per cup: 260 calories; 1 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 201 mg sodium; 726 mg potassium.

Nutrition Bonus: Folate (61% daily value), Iron (25% dv), Magnesium (24% dv), Potassium (21% dv), Calcium (15% dv).




Wednesday, July 27, 2011

The A.R.T. Method in Melbourne via New York


MET Fitness brings the Active Resistance Training Method from New York to Melbourne.

Developed by New York's best personal trainer, Terri Walsh, the A.R.T. Method goes beyond the limits of a 'program' and is an actual METHOD. It's a way to understand how to move. It's a method to decipher the endless permutations of workouts, programs, trends, sports, yoga and dance 'programs' that come.... and eventually, go.

The A.R.T. Method means you'll always understand how to get the most out of any fitness program, any dance exercise, any yoga class or sports program you choose to participate in.

The workout is intense - the A.R.T. Method will change the shape of your body.

This is not a gym class. There are no crowds.

A.R.T. Method Intensive is limited in size to give you personal attention and group motivation - it's the change that makes the difference.

Exclusive to MET Fitness and now available at the following locations:

The Academy of Hypnotic Science in Elsternwick
7am - 8am Monday
s (Beginners)
$120

Steppes School of Dance in Highett
6:30am - 7:30am Tuesday, Thursday & Friday (Intermediate)
$250

The Intensives run each month and you can join at any time at a pro-rata cost.
Groups are limited to 6 so book early to secure your place.

kimwatson@metfitness.com



Saturday, July 16, 2011

Make Room for Joy


Life is busy.

We all have jobs, chores and things we need to do, so when do you make space in your life for what you love - the people, activities and things that bring you joy?

Do you know what and who they are?

When was the last time you felt joyful?

If these questions are difficult to answer, set aside some time to really think about the answers.

Start to make room in your life to allow the joy to happen.

Notice how you're feeling the next time you're with people you love, doing activities you enjoy or simply just relaxing in a peaceful environment.

Take a deep breath, slowly exhale and smile - find your joy more often.

You deserve it.

Thursday, July 7, 2011

Winter Warmer - Potato, Leek & Garlic Soup

This winter warmer soup is so velvety and full of goodness.

Garlic contains allicin, vitamin C, vitamin B6, manganese and selenium and has antibacterial & antimicrobial properties.

Mostly it's just delicious so use the Gorgeous Garlic recipe to make a sweet puree that you can add to this dish.

Ingredients:
2 tablespoons olive oil
3 large potatoes, peeled and diced
2 leeks, green stalk removed, sliced
2 tablespoons of garlic puree
2 celery sticks, diced
700ml stock or water
1/4 cup fresh parsley, chopped (optional)
salt to taste

Method:
Heat oil in a large soup pot over medium heat.
Add the leeks, garlic & celery and a pinch of salt, cook gently for 5 - 10 minutes until the vegetables have softened but not colored.

Add the potatoes, water or stock and salt to taste.
Bring to a boil, reduce heat, cover and simmer for 30 minutes.

Puree the soup using a stick wizz until all solids have been liquidised.
Taste and adjust salt & pepper to suit.

Serve with a sprinkle of fresh chopped parsley, chervil or tarragon.

Sunday, July 3, 2011

The Second Half of the Year


Welcome to the second half of the year.

It's a good time to pause and think about what you want to

Do

Be

Have

in 2011.

Make a plan, write a list or set a goal for yourself and take the small steps that lead you there.

Learn a new skill or study something that has always interested you, be more physically active to give yourself more energy and live your great life - start today.

It doesn't have to be a huge life-changing event.

When we work towards & acheive a goal, we get the confidence to know that we CAN do what we say we will, that we CAN do something we previously though impossible.

Expand the possibilities in YOUR life.

Monday, June 20, 2011

Make the Commitment - To Yourself

I've been training a great group of IT officeworkers recently.

We meet at lunchtime in a park near their work and they warm up by running to the park, all ready for a strength training session.

What has impressed me most about this group is their commitment to their own goals, improving their health & fitness by showing up to their sessions no matter what.

Winter in Melbourne can be pretty unpredictable but it hasn't rained on us yet and no matter how cold, grey or windy it's been, there they are twice a week in the park, putting in 100% and really enjoying what they're learning about being fitter and stronger.

One of the guys hasn't really exercised much for about 20 years and was shocked at how difficult the first few sessions felt but his persistence is paying off and after only four weeks of training he is feeling the benefits of increased energy at work, at home and playing with his kids.

We all have busy lives with commitments to work, family and other people.

Make time to give yourself more energy and more vitality to live your great life.

Make a commitment to yourself, you're the only one who can.





Friday, June 3, 2011

Healthy Basics

There are all kinds of powders, pills, products and programs that promise you weight-loss, body sculpting and six-pack abs. Mostly on late night infomercials.

Surprisingly, the mere purchase of these items does not deliver the results you want.

I have seen the most expensive exercise equipment sit in people's living rooms and become the most expensive clothes hangers.

This happens a lot with treadmills and elliptical machines; they are great for drying washing.

No, those "shoes with the curved sole" do not magically tone your thighs and bottom; try walking everyday, in any well-fitting sports shoe and doing strength exercises a few times a week.

No, that "scientific sports drink" isn't "more hydrating than water" (yes, I've had a salesperson actually say this to me) it just contains sugar, salt and colors. And is more expensive.

Nothing is more hydrating than water.
Drink more water.

No, that "slim-shake" won't make you lose weight and therefore happy; you may drop kilograms on the scale but it's likely to also be lean muscle.

When you stop taking the shake (you were planning on living on them forever?) and you haven't learned to prepare and enjoy real food, you burn less energy and your body gains back the weight plus some.

And if you're unhappy, losing weight won't make you happy.
Be happy now.

You can make the small manageable changes to your environment that will get you to you goals.

You are the only one who can.

Drink enough water.

Get enough sleep.

Eat quality food, regularly.

Move your body, regularly and specifically.


These four basic principles of health are not particularly sexy, they won't make you look like a supermodel, they do not sparkle and fizz and they do not have any celebrity endorsement or a glamorous and expensive marketing campaign.

They do work and they are free.

Do them every day and feel the difference.

Saturday, May 21, 2011

Reach Your Goal in Bite Sized Chunks



Since getting back from New York, where I was inspired by so many new experiences and wonderful people, I have been working hard to make my dreams and plans a reality.

There is a logical progression (for me, sometimes not so logical) to building my business to support and encourage people on their health & fitness journey.

At times this has felt completely overwhelming, and I remind myself that I went through the same process saving, planning and training for the trip.

Each of us can do what we can do today; breaking down each task into bite-sized chunks that feel manageable is how we achieve smaller milestones, leading to the completion of our larger goal.

My gorgeous friend Vickie was also musing on this very topic a couple of weeks ago in her Storytime blog.

She's a writer and her take on reaching your goals is far more eloquent than mine, but the principle is the same.

Whether you want to write a novel, or improve your health & fitness, doing a little bit of the work you need to do each day, taking it one step at a time will get you there.

Writing for 18 hours straight, when you're uninspired, exhausted, distracted or just plain don't want to, probably isn't the best way to get your novel written.

Making the commitment to writing 800 words each day, even if it's just for editing later on, will get you there.

Working out for two hours every day for a week, if you're not used to that level of training, will likely make you cranky, tired, sore and want to give up on exercise completely.

Doing even 15 minutes of strength training or brisk walking or any activity you enjoy, every day, will leave you feeling fitter and stronger and with more energy to live your great life.

Create a plan, get it done and make it fun!

Thursday, May 19, 2011

Bitter Lesson of Sweet Life


I don't usually insert other people's content but this article clearly explains how you wear out your "insulin gland" and it is important information.

This article was written by Paula Goodyer for The Age newspaper.

"We all have some idea of how our heart works, but hands up who understands their pancreas? Or even knows where it is? But making friends with this little organ tucked between your stomach and your spine is a smart move - it can help you avoid what endocrinologist Katherine Samaras calls the ‘white ant disease’: type 2 diabetes.

“It’s a disease that nibbles quietly away at the foundations and structure of your health like white ants nibbling on your house – and a big part of the problem is that people have no clear idea of what diabetes is. People often need strong pain signals to take action on their health but you often can’t feel diabetes,” says Associate Professor Samaras, Head of Diabetes and Obesity Clinical Studies at Sydney’s Garvan Institute of Medical Research.

Perhaps a better name for type 2 diabetes would be ‘burnt out pancreas’ because that’s what it is. Exhausted by the effects of inactivity and too many kilos, the cells in the pancreas that provide the insulin we need for blood glucose control eventually wear out.

A diet that’s overloaded with carbohydrates – even excessive amounts of good quality low GI carbohydrates – can also put pressure on the pancreas she adds, and some fats including trans fats and saturated fat make it harder for insulin to work.

“I’m not advocating low carb fad diets but we do need to watch the amount of carbs we put on our plate,” she says.

On the other hand good fats like fish oil and olive oil appear to improve insulin sensitivity – a recent Spanish study found that in people at risk of diabetes, a modest increase in olive oil in the diet improved their blood glucose control and reduced their need for diabetes medication later on, she adds.

But diabetes doesn’t happen overnight. Instead there’s a stage called pre-diabetes which means blood glucose levels are slightly higher than normal. At this point people have already lost about 50 per cent of their ability to produce insulin and are knocking on the door of full blown diabetes, Samaras says. But you’ve still got a fighting chance of preserving your insulin function if you do the right thing.

“Losing weight, being more active and being prepared to watch what you eat for the rest of your life can stop you going over the line into diabetes. People are becoming more aware of getting their blood glucose checked just as they get their cholesterol checked. In my experience when people realise they have pre-diabetes they’re motivated to get on top of it. I know people who were diagnosed with pre-diabetes 10 years ago and are still on the right side of the line.

Around one in four Australian adults now have pre-diabetes – often without knowing it. Clues that you could in the running include a spreading waistline - more than 80 cm/30 inches (for a woman) and 94 cm/37 inches for men – or 90cm/35 inches for men from an Indian, Malaysian, Chinese or Japanese background. Having sugar cravings can sometimes be another clue, Samaras says. Being young doesn’t guarantee protection either.

“About 15 years ago I remember being shocked that a patient who was only 35 years old already had diabetes – now I regularly see people in their 20s and 30s with this problem,” she says.

Still, it’s not as if no one told us about the links between billowing waistlines and diabetes, but Samaras thinks we need more than health warnings.

“Forty or 50 years ago diabetes prevention was built into our environment because we were more physically active and you couldn’t buy fast food – and when food rationing was introduced in Britain during World War II, the rates of diabetes dramatically decreased.

“I’m not suggesting we bring back rationing, but we need better public transport, more parks for people to be active in – and more partnership between governments and the food industry to reduce the amount of cheap energy dense foods,” she says."
Paula Goodyer is a Walkley Award winning health writer and this is the article I wish I'd written.

Thursday, May 5, 2011

Fit Your Own Oxygen Mask First


One of the most important lessons I learned recently, while training in New York, was the importance of managing my energy.

I was training solidly for two hours a day most days, from 1 - 3pm and two mornings a week was 7am Bootcamp, which was "only" an hour.

I was also out and about seeing galleries, museums and everything else the city had to offer.
With this schedule, I worked out pretty quickly that eating appropriate food, resting when I was tired and paying attention to how I was feeling, physically and emotionally, was very important.

When your energy levels are low, don't try to "get things done" until you've taken care of yourself first. Y
ou will still get everything done.

I call this the "airline oxygen mask" situation.

During the safety demonstration on a plane, the reason you fit your own oxygen mask before fitting those of children or other people who rely on you, is because if you fit them first, you will pass out from lack of oxygen and can be of no further use to them.

Managing your energy means getting enough sleep, drinking enough water, eating enough good quality food and keeping your body fit & strong.

Paradoxically, the more you use your energy, the more you have to live your fabulous life. Most importantly is noticing when you need to do each of these things; check in with yourself, assess how you are feeling and take appropriate action to restore yourself.

Managing your energy takes a little more thought and planning than just scrambling through life wondering why you always seem to be exhausted.


The pace of life may not slow down, but taking care of yourself leaves you feeling calmer, more in control and nurtured in the face of anything life throws at you.


Taking time to look after your Self is entirely necessary.
Start today.

Monday, April 25, 2011

Chocolate Habits

Much of how we live our lives is the result of our habits and part of my job as a fitness trainer is to encourage people to swap habits that damage their bodies with new habits that support their health and fitness.

So it was a surprise to me that after three weeks away, I had changed some long-standing habits and have actually brought the changes home with me.

The biggest one has been getting up early, not really much of an achievement unless you're me.

Oh sure, I would get up early if I had to be somewhere, catch a plane or train a client, but I have never been a 'morning person' just for the sake of it.

Until now.

The other habit, that I may need to change back, is my new-found affection for confection; specifically chocolate.

I could take or leave chocolate before but since my intense schedule in New York, and needing to up my food intake, I had gotten used to pretty much eating what I wanted and even indulging in treats I normally wouldn't eat.

Someone I met in New York had asked, when hearing about my reason for being there, if I ate 900 calories a day, to which my friend who had seen me stuff my face all over town replied, "are you kidding? she eats about 900 calories an hour!"

Hilarious!

Seriously though, I do need to remember I am not working out two hours a day and that chocolate is not an everyday food.

What habits have you changed or would like to?

Tuesday, March 22, 2011

Happy Cardio




We all have a hard time getting in as much cardiovascular work as our bodies need.

This includes me and sometimes doing the “huffy-puffy work” that gets our hearts & lungs working better, can just be downright dull.

My solution is Happy Cardio.

Questions:

a) do you have happy songs, you know, the ones where you can’t resist moving and dancing about with joy?

b) do you have an iPod or similar device that lets you pump up the volume without disturbing your household?

c) do you have space & time to dance around your house with abandon?

d) do you need to do more cardio?

If you answered “Yes” to any or all of these questions, load up your music player with aforementioned Happy Songs and dance your little heart out!


If you answered no to c) you need to reconsider your life priorities & accommodation choices!


Even just dancing all the way through to two or three songs will give you 10 minutes more cardio work than doing nothing.

It's not about "doing it right" or looking good, it's about moving to the music you enjoy and feeling great!

Listening to your happy songs, it won’t feel like a chore, you will feel great when you finish and for the rest of your day.

So start dancing and let me know how you go.