Wednesday, October 6, 2010
Parenting Privileges
Parenting is a privilege and one of the greatest and most joyful experiences that this life has to offer. So it distresses me to read the daily headlines of Yahoo and Google that continually report unspeakable child abuse. Tonight's headline shows an American toddler of 22 months who has been duct taped to the wall by his mother and her boyfriend who were high at the time and thought they would do it for entertainment. What hope does a child in this kind of environment have?? The child has been returned to the custody of his mother (OMG). I get the biological ties - I am a mother myself - BUT, there is something very wrong with this picture. Has this woman had counselling? Has the child had sufficient counselling and are they old enough to be able to understand that this type of behaviour is not normal or acceptable. What protective measures are in place to offer this child safety if this kind of behaviour threatens again? Where were the concerned family, friends and neighbours? We need a licence to drive a car, we have to apply and be approved for entry and membership to any club, there are qualifying criteria for entering the forces and an interview process with minimum requirements for every job on the planet, and yet, any woman with a functioning uterus and access to some sperm can procreate no questions asked, no qualifications required. How is it that the most important job on the planet has no minimum qualification criteria. Something is very wrong with this picture ....
Sunday, July 25, 2010
Intelligent Movement
This month I have been enjoying exploring 'intelligent' exercise.
And it's been fantastic.
Intelligent exercise refers to the process of actually asking the body what it needs and then trying the movements that fit. Then sit back and see what happens, assess and repeat.
It sounds so simple...and it is; and it delivers outstanding results. Over the past few weeks I have used this process with my clients and experienced an incredible response, especially from clients who previously have suffered from injuries or other movement limitations. By taking the time to 'ask' the body what it wants, using a process of movement assessments, including foam roller myofascial release, a clear picture emerges of what each individual requires to enhance and strengthen their movement.
This simple assessment process helps to expose muscle weaknesses and at the same time, where other muscles may be working too hard. Once this is know it becomes a simple process of regressing each exercise to the right stage to enable the client to switch the muscles on in the right order and integrate the whole body into the movement and from there real progress can be made. This process has an added benefit of setting the client up to experience success upon success in their training and so make real progress faster.
Intelligent movement - it is the way of the future.
A huge thanks to Ian O'Dwyer and OD On Movement who's generosity with knowledge and information has allowed me to raise the bar for myself and my clients and delivery truly life changing movement experiences.
And it's been fantastic.
Intelligent exercise refers to the process of actually asking the body what it needs and then trying the movements that fit. Then sit back and see what happens, assess and repeat.
It sounds so simple...and it is; and it delivers outstanding results. Over the past few weeks I have used this process with my clients and experienced an incredible response, especially from clients who previously have suffered from injuries or other movement limitations. By taking the time to 'ask' the body what it wants, using a process of movement assessments, including foam roller myofascial release, a clear picture emerges of what each individual requires to enhance and strengthen their movement.
This simple assessment process helps to expose muscle weaknesses and at the same time, where other muscles may be working too hard. Once this is know it becomes a simple process of regressing each exercise to the right stage to enable the client to switch the muscles on in the right order and integrate the whole body into the movement and from there real progress can be made. This process has an added benefit of setting the client up to experience success upon success in their training and so make real progress faster.
Intelligent movement - it is the way of the future.
A huge thanks to Ian O'Dwyer and OD On Movement who's generosity with knowledge and information has allowed me to raise the bar for myself and my clients and delivery truly life changing movement experiences.
Sunday, July 4, 2010
Vi is for Vitality
VITALITY! I want some, and so do you!
Dictionary.com defines "Vitality" as:
1.exuberant physical strength or mental vigor
2.capacity for survival or for the continuation of a meaningful or purposeful existence
3.power to live or grow
4.vital force or principle
I'd say that's something we all want. Now ask yourself if you feel that on a daily basis. Do you enjoy a feeling of exuberant physical strength and mental vigor? Perhaps not. Then it's time to get into ViPR.
I have just returned from a day of training with Ian O'Dwyer for my ViPR Training Certification. What an incredible 8 hours of learning. Here is a tool that enables anyone, and I do mean anyone, to move their body and feel strong and competent whatever direction they are moving. By lengthening the myofascial lines of the body and moving within the range of every individual's body the muscles become stronger and able to move better. We start to move the way the body was intended to move. He calls it 'farm boy strength' :)
The human body is designed to move in three dimensions and to have fun doing it. This kind of movement effectively turns on our energy systems to burn fat, build muscle and improve cardiovascular endurance, and who doesn't want that.
To start any workout with Vitality is an awesome thing. Check out Ian doing some great ViPR training on the beach. What could be better?
Dictionary.com defines "Vitality" as:
1.exuberant physical strength or mental vigor
2.capacity for survival or for the continuation of a meaningful or purposeful existence
3.power to live or grow
4.vital force or principle
I'd say that's something we all want. Now ask yourself if you feel that on a daily basis. Do you enjoy a feeling of exuberant physical strength and mental vigor? Perhaps not. Then it's time to get into ViPR.
I have just returned from a day of training with Ian O'Dwyer for my ViPR Training Certification. What an incredible 8 hours of learning. Here is a tool that enables anyone, and I do mean anyone, to move their body and feel strong and competent whatever direction they are moving. By lengthening the myofascial lines of the body and moving within the range of every individual's body the muscles become stronger and able to move better. We start to move the way the body was intended to move. He calls it 'farm boy strength' :)
The human body is designed to move in three dimensions and to have fun doing it. This kind of movement effectively turns on our energy systems to burn fat, build muscle and improve cardiovascular endurance, and who doesn't want that.
To start any workout with Vitality is an awesome thing. Check out Ian doing some great ViPR training on the beach. What could be better?
Tuesday, June 22, 2010
ViPR ... check it out
ViPR ... this is my latest toy ... and I love it. You will too!!
More later :)
More later :)
Saturday, June 19, 2010
... everyone says it's no good for you ....
So what? And who is everyone? And ask them WHY?
Why is coffee no good for you?
Why should you go as hard as you can on the treadmill?
Why are you doing what you are doing?
If you can't answer these questions, or the person giving you the advice can't answer them, then it may be time to reconsider your course of action.
I met with a client this morning who is trying to shed some extra kilos. She has all the support in the world from her family, but she told me they are all missing coffee and getting cross because she is feeling hungry all the time. When I asked her why she had given up coffee she said that she had been told she should because it dehydrates the body and is no good for you. (This was advice from friends).
Well, I say that most things, if they have a natural source, are good for you in moderation. And as a huge fan of a nice strong espresso or long black in the morning, I reckon I'd be pretty miserable if someone took my coffee away too. Coffee, made from freshly ground beans, espresso style, percolated or plunged has virtually no calories. It is a great stimulant for the body and the mind and in moderation - ie 1 cup a day - can have a very positive effect on metabolism and weight management. Coffee becomes detrimental when you add the flavours and the sugars or the artificial sweeteners that you can get added at some of the coffee chain suppliers, and when you have more than 1 cup a day. Anything in excess is not good for you.
As for the dehydrating effect of coffee, certainly it is a diuretic, which means your body will lose water from drinking coffee rather than gain, however you can simply have a glass of water when you have your coffee and you should be ok, provided your normal water intake is sufficient for your body's needs. Dehydration is more likely to result from insufficient water intake throughout the day. It is far more important to drink your 3 or so litres of water every day, especially here in the tropics, for good hydration, than to eliminate a single cup of coffee.
If you are trying to lose weight and improve your health and fitness here are some simple guidelines:
1. Eat natural products - fruit, veges, eggs, meat, fish, chicken, nuts, honey (sweet), avocado (fats)
2. Enjoy your food - find combinations of healthy foods that you like and enjoy so you look forward to meals and snacks
3. Eliminate processed and packaged foods, especially if you don't know what the ingredients are.
4. Learn to read the labels on your food and eliminate anything that has artificial sweeteners. These send a dangerous message to your brain that can cause you to crave sweets, as they send a message to the brain that can be 50 - 200 times stronger than it receives from sugar. This means next time you want something sweet it's going to take more to satisfy your cravings.
5. Hydrate regularly, aiming to consume at least 3 litres of filtered water daily. This helps the body eliminate toxins, and helps you absorb the micronutrients from the food you eat.
In other words, keep it simple. If you're not sure why you're doing something ask someone that knows, and if you receive unsolicited advice about your health and fitness, ask the person giving the advice "WHY?". Do your own research from sources that are reputable and knowledgeable.
Knowledge is power, and the right knowledge is a powerful tool when it comes to healthy living and eating.
Embrace a healthy lifestyle and enjoy your coffee!!!
Why is coffee no good for you?
Why should you go as hard as you can on the treadmill?
Why are you doing what you are doing?
If you can't answer these questions, or the person giving you the advice can't answer them, then it may be time to reconsider your course of action.
I met with a client this morning who is trying to shed some extra kilos. She has all the support in the world from her family, but she told me they are all missing coffee and getting cross because she is feeling hungry all the time. When I asked her why she had given up coffee she said that she had been told she should because it dehydrates the body and is no good for you. (This was advice from friends).
Well, I say that most things, if they have a natural source, are good for you in moderation. And as a huge fan of a nice strong espresso or long black in the morning, I reckon I'd be pretty miserable if someone took my coffee away too. Coffee, made from freshly ground beans, espresso style, percolated or plunged has virtually no calories. It is a great stimulant for the body and the mind and in moderation - ie 1 cup a day - can have a very positive effect on metabolism and weight management. Coffee becomes detrimental when you add the flavours and the sugars or the artificial sweeteners that you can get added at some of the coffee chain suppliers, and when you have more than 1 cup a day. Anything in excess is not good for you.
As for the dehydrating effect of coffee, certainly it is a diuretic, which means your body will lose water from drinking coffee rather than gain, however you can simply have a glass of water when you have your coffee and you should be ok, provided your normal water intake is sufficient for your body's needs. Dehydration is more likely to result from insufficient water intake throughout the day. It is far more important to drink your 3 or so litres of water every day, especially here in the tropics, for good hydration, than to eliminate a single cup of coffee.
If you are trying to lose weight and improve your health and fitness here are some simple guidelines:
1. Eat natural products - fruit, veges, eggs, meat, fish, chicken, nuts, honey (sweet), avocado (fats)
2. Enjoy your food - find combinations of healthy foods that you like and enjoy so you look forward to meals and snacks
3. Eliminate processed and packaged foods, especially if you don't know what the ingredients are.
4. Learn to read the labels on your food and eliminate anything that has artificial sweeteners. These send a dangerous message to your brain that can cause you to crave sweets, as they send a message to the brain that can be 50 - 200 times stronger than it receives from sugar. This means next time you want something sweet it's going to take more to satisfy your cravings.
5. Hydrate regularly, aiming to consume at least 3 litres of filtered water daily. This helps the body eliminate toxins, and helps you absorb the micronutrients from the food you eat.
In other words, keep it simple. If you're not sure why you're doing something ask someone that knows, and if you receive unsolicited advice about your health and fitness, ask the person giving the advice "WHY?". Do your own research from sources that are reputable and knowledgeable.
Knowledge is power, and the right knowledge is a powerful tool when it comes to healthy living and eating.
Embrace a healthy lifestyle and enjoy your coffee!!!
Sunday, June 13, 2010
Passionate about the Pelvic Floor
To say that I am passionate about form and function in exercise is a masterpiece of understatement.
If one is exercising without correct form or without training a purposeful or functional movement in their body then I ask, what is the point?
One of the most neglected muscles in the female body and yet one of the most essential is the Pelvic Floor. This small sling of muscle that does so many things is sadly neglected in much that is done in the name of fitness.
As a mother of 2, might I say very large, naturally delivered children, I totally understand what happens when this muscle becomes stressed and loses its ability to function. Stress incontinence is probably one of the first signs in post natal women that something is wrong, and yet it is often overlooked or neglected. I hear women ask "Why does this happen" and then fail to ask "How do I fix it".
What is stress incontinence? Well, it's an ugly topic. It's when you can't hold your bladder when you cough or sneeze, or you find you do a little wee when you're jumping around in a high energy aerobic class. It's unpleasant, embarrassing and detrimental to your long term health.
Why does it happen? Because you're using your abdominal muscles incorrectly and your pelvic floor and deep stabilisers are not working the way they should. This can happen as a result of many things, and it can often happen following pregnancy, especially if you have failed to maintain pelvic floor training throughout.
A simple prescription to restrengthen the pelvic floor and help reduce your risk of long term health implications from a weakened pelvic floor muscle is to do 2 - 3 sets of 8 - 10 repetitions daily of near maximal pelvic floor contract and release exercises; so 1 set in the morning when you wake up and 1 set in the evening before bed will suffice. It will take you less than 10 minutes, but it will make a world of difference in the long run.
I DON'T mean crunches. Pelvic floor exercises, also called Kegel exercises, are small near maximal muscle contractions and releases of the pelvic floor muscle. If you're not sure how to do them and you suffer from stress incontinence or are pregnant then I urge you to find out. It takes some time and often the assistance of a skilled professional, either physiotherapist or fitness trainer, can be helpful to ensure you are using the right muscles.
Check your breathing. It is important to breathe out on the contraction, not in. And feedback tells me that for many women this goes against their natural instinct.
The practice needs to be regular so that what you do consciously becomes a subconscious action and you begin to train your pelvic floor without realising it. And the release needs to be slow and controlled too. Aim to extend your in breath and your out breath to a count of 5 and move the muscles in time with the breath.
My hubby tells me that he is a fan of this training too, for reasons that apparently only guys can understand, but girls, the news is all good!!
If I can share one piece of advice with you today it is to take action if you are pregnant or suffering from stress incontinence to strengthen your pelvic floor. Keeping that packet of "Poise" out of the supermarket trolley should be incentive enough!
If one is exercising without correct form or without training a purposeful or functional movement in their body then I ask, what is the point?
One of the most neglected muscles in the female body and yet one of the most essential is the Pelvic Floor. This small sling of muscle that does so many things is sadly neglected in much that is done in the name of fitness.
As a mother of 2, might I say very large, naturally delivered children, I totally understand what happens when this muscle becomes stressed and loses its ability to function. Stress incontinence is probably one of the first signs in post natal women that something is wrong, and yet it is often overlooked or neglected. I hear women ask "Why does this happen" and then fail to ask "How do I fix it".
What is stress incontinence? Well, it's an ugly topic. It's when you can't hold your bladder when you cough or sneeze, or you find you do a little wee when you're jumping around in a high energy aerobic class. It's unpleasant, embarrassing and detrimental to your long term health.
Why does it happen? Because you're using your abdominal muscles incorrectly and your pelvic floor and deep stabilisers are not working the way they should. This can happen as a result of many things, and it can often happen following pregnancy, especially if you have failed to maintain pelvic floor training throughout.
A simple prescription to restrengthen the pelvic floor and help reduce your risk of long term health implications from a weakened pelvic floor muscle is to do 2 - 3 sets of 8 - 10 repetitions daily of near maximal pelvic floor contract and release exercises; so 1 set in the morning when you wake up and 1 set in the evening before bed will suffice. It will take you less than 10 minutes, but it will make a world of difference in the long run.
I DON'T mean crunches. Pelvic floor exercises, also called Kegel exercises, are small near maximal muscle contractions and releases of the pelvic floor muscle. If you're not sure how to do them and you suffer from stress incontinence or are pregnant then I urge you to find out. It takes some time and often the assistance of a skilled professional, either physiotherapist or fitness trainer, can be helpful to ensure you are using the right muscles.
Check your breathing. It is important to breathe out on the contraction, not in. And feedback tells me that for many women this goes against their natural instinct.
The practice needs to be regular so that what you do consciously becomes a subconscious action and you begin to train your pelvic floor without realising it. And the release needs to be slow and controlled too. Aim to extend your in breath and your out breath to a count of 5 and move the muscles in time with the breath.
My hubby tells me that he is a fan of this training too, for reasons that apparently only guys can understand, but girls, the news is all good!!
If I can share one piece of advice with you today it is to take action if you are pregnant or suffering from stress incontinence to strengthen your pelvic floor. Keeping that packet of "Poise" out of the supermarket trolley should be incentive enough!
Friday, June 4, 2010
Youtube Rocks My World
Whilst human nature is to resist change, most of us will get bored with the same routine day in and day out. This is why people talk about falling into a rut, trying to get out of a rut, and generally just getting stuck in the rut. It is also a major reason people start a fitness program, get a result from their fitness program, stop that fitness program and then subsequently lose that result and become disenchanted with their fitness program.
As a fitness trainer, the risk of the rut is huge. Getting into a routine of setting 3 sets of 12 reps for the major muscle groups, a bit of cardio and a bit of stretching is so easy. Some group fitness programs even thrive on the idea of keeping it routine - throw in a bit of new music and the punters are happy with what is suggested to be a fresh new workout!!
Well I've found a guy who really knows how to mix it up and add some spice to gym time. Hurrah for Youtube! I urge you to check him out if you feel like you're struggling with your motivation.
Rodney Corn from PTA Global has a plethora of video clips on Youtube that offer fresh ways of looking at old concepts. A couple of my favourites are the full body workouts with dumbells, barbells and cables, which offer truly three dimensional workouts. Instead of locking into a fixed position and isolating or possibly even compounding a couple of muscle groups, Rodney uses movement in all three planes of motion - transverse, horizontal and sagital - to challenge strength and stability.
A real corker is his partner ab workout, using balloons to stimulate movement patterns and a new approach to group workout called Crawl Ball.
It adds an extra layer to the workout, which as a personal trainer working alone can be sometimes hard to find, and that is the top layer of fun. When something is fun we remember it, we talk about it, we want to share it. It makes us happy. And isn't that what it's all about. Finding great ways to move your body which create positive effects on the systems of the body - muscular, skeletal, cardiovascular, central nervous and endocrine systems - and at the same time are just pure and simple FUN!
Hurray for Rodney Corn -YOU ROCK MY WORLD!!
As a fitness trainer, the risk of the rut is huge. Getting into a routine of setting 3 sets of 12 reps for the major muscle groups, a bit of cardio and a bit of stretching is so easy. Some group fitness programs even thrive on the idea of keeping it routine - throw in a bit of new music and the punters are happy with what is suggested to be a fresh new workout!!
Well I've found a guy who really knows how to mix it up and add some spice to gym time. Hurrah for Youtube! I urge you to check him out if you feel like you're struggling with your motivation.
Rodney Corn from PTA Global has a plethora of video clips on Youtube that offer fresh ways of looking at old concepts. A couple of my favourites are the full body workouts with dumbells, barbells and cables, which offer truly three dimensional workouts. Instead of locking into a fixed position and isolating or possibly even compounding a couple of muscle groups, Rodney uses movement in all three planes of motion - transverse, horizontal and sagital - to challenge strength and stability.
A real corker is his partner ab workout, using balloons to stimulate movement patterns and a new approach to group workout called Crawl Ball.
It adds an extra layer to the workout, which as a personal trainer working alone can be sometimes hard to find, and that is the top layer of fun. When something is fun we remember it, we talk about it, we want to share it. It makes us happy. And isn't that what it's all about. Finding great ways to move your body which create positive effects on the systems of the body - muscular, skeletal, cardiovascular, central nervous and endocrine systems - and at the same time are just pure and simple FUN!
Hurray for Rodney Corn -YOU ROCK MY WORLD!!
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