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!!
Thursday, June 3, 2010
Change your mind, change your body!
I know I've had a successful session with a client when they leave smiling and sore. And I have just had such as wonderful experience of this I want to share it with you.
My client J hasn't done a session with me in quite a while, so I was delighted when she stopped me in the gym last week and asked for some info on compound resistance training so she could add something new to her workout. I've done quite a bit of compound resistance training in the past with J so I was determined to find something new that would change her emotional state for the workout and give her the lift that she needed.
I was also lucky enough to be at Filex at the end of April where I met Ian O'Dwyer and the new fitness tool (phenomenon) the ViPR. So I decided it was time for J and the ViPR to meet. Talk about a match made in heaven. She smiled at first site and as I instructed her on how to move with it that smile just got broader and broader.
We explored only 3 exercises in our 30 minute session but it was enough to completely refocus her attentions to how her body was moving. Her intensity level rated about 8/10 and J is very fit; and her enjoyment 10/10. It's a great result.
When I asked J what she liked about the session she told me three things:
1. She could feel lots of different muscles working, in fact it felt like her whole body was working at once
2. She really enjoyed it - the focus required to work with the ViPR from an execution and intensity point of view means that you just can't think about anything else - awesome stress relief
3. It was FUN!!!!
This kind of response is every fitness trainers dream - strong workout, focus and fun.
So what happened? J is now armed with a small repertoire of movements to change the way she approaches her gym workouts, and a massively changed state of mind which will change the response of her body.
If you want to change your body be prepared to change your mind, and more importantly your state of mind first. It'll make you smile, it will make you strong, it will enable you to be your best everyday!
My client J hasn't done a session with me in quite a while, so I was delighted when she stopped me in the gym last week and asked for some info on compound resistance training so she could add something new to her workout. I've done quite a bit of compound resistance training in the past with J so I was determined to find something new that would change her emotional state for the workout and give her the lift that she needed.
I was also lucky enough to be at Filex at the end of April where I met Ian O'Dwyer and the new fitness tool (phenomenon) the ViPR. So I decided it was time for J and the ViPR to meet. Talk about a match made in heaven. She smiled at first site and as I instructed her on how to move with it that smile just got broader and broader.
We explored only 3 exercises in our 30 minute session but it was enough to completely refocus her attentions to how her body was moving. Her intensity level rated about 8/10 and J is very fit; and her enjoyment 10/10. It's a great result.
When I asked J what she liked about the session she told me three things:
1. She could feel lots of different muscles working, in fact it felt like her whole body was working at once
2. She really enjoyed it - the focus required to work with the ViPR from an execution and intensity point of view means that you just can't think about anything else - awesome stress relief
3. It was FUN!!!!
This kind of response is every fitness trainers dream - strong workout, focus and fun.
So what happened? J is now armed with a small repertoire of movements to change the way she approaches her gym workouts, and a massively changed state of mind which will change the response of her body.
If you want to change your body be prepared to change your mind, and more importantly your state of mind first. It'll make you smile, it will make you strong, it will enable you to be your best everyday!
Wednesday, June 2, 2010
Brekkie
Breakfast is without a doubt the most important meal of the day. I have decided that Wednesday morning breakfast should be my biggest challenge of the week and this week am heading off for a networking breakfast at Shangri La Hotel, which is to become part of my regular schedule.
As a guest to the breakfast last week I was challenged to find healthy choices that would set me up for the day ahead amongst the buffet fare that is provided by the hotel.
But it CAN be done.
When travelling for business this is no doubt a challenge that you will encounter often, and it's good to have a few basic ground rules to keep you on track.
1. Choose the food that looks as close to its natural packaging as possible. Freshly cut fruit, boiled or poached eggs, grilled tomato, cold cuts of lean turkey, or roast beef or lamb.
2. If cereal is what you're after then look for one that is likely to have a higher nutritional quality such as a museli containing a variety of nuts and grains. Stay away from generic type puffed rice and corn flakes - these won't sustain you for the morning and you may find yourself reaching for a high energy, high fat snack before morning tea.
3. Don't eat the fried stuff! For whatever reason hotels think that the more fat something has at breakfast the better. This is not true. Stay away from the fried eggs, fried bacon, sausages, hashbrowns, pancakes, waffles etc. These are not breakfast foods and they will load you up with unecessary calories with low nutritional value. I looked a clieint's food diary last week to discover that buffet supplied food for breakfast blew their calorie count out to almost 1,000 and that was just for breakfast!!!
4. Keep it simple and control your portion size. Your stomach is small, about the size of your clenched fist. What you eat for breakfast should be roughly the same size.
A little bit of sensible thinking early in the morning and you will set yourself up for a great day by choosing quality, nutritional foods that will fuel both your body and your brain.
I'm off to take on the challenge.
Hope you have a great day!
As a guest to the breakfast last week I was challenged to find healthy choices that would set me up for the day ahead amongst the buffet fare that is provided by the hotel.
But it CAN be done.
When travelling for business this is no doubt a challenge that you will encounter often, and it's good to have a few basic ground rules to keep you on track.
1. Choose the food that looks as close to its natural packaging as possible. Freshly cut fruit, boiled or poached eggs, grilled tomato, cold cuts of lean turkey, or roast beef or lamb.
2. If cereal is what you're after then look for one that is likely to have a higher nutritional quality such as a museli containing a variety of nuts and grains. Stay away from generic type puffed rice and corn flakes - these won't sustain you for the morning and you may find yourself reaching for a high energy, high fat snack before morning tea.
3. Don't eat the fried stuff! For whatever reason hotels think that the more fat something has at breakfast the better. This is not true. Stay away from the fried eggs, fried bacon, sausages, hashbrowns, pancakes, waffles etc. These are not breakfast foods and they will load you up with unecessary calories with low nutritional value. I looked a clieint's food diary last week to discover that buffet supplied food for breakfast blew their calorie count out to almost 1,000 and that was just for breakfast!!!
4. Keep it simple and control your portion size. Your stomach is small, about the size of your clenched fist. What you eat for breakfast should be roughly the same size.
A little bit of sensible thinking early in the morning and you will set yourself up for a great day by choosing quality, nutritional foods that will fuel both your body and your brain.
I'm off to take on the challenge.
Hope you have a great day!
Monday, May 31, 2010
Back care and exercise
I love Pilates and I love working and living in a pain free body.
Many of us choose to just live with the pain and muddle on, unaware of the damage that such pain could be doing to the underlying structures of our bodies.
Back care is so important for every aspect of life, and a healthy back can help reduce and even eliminate pain.
Last week I had the opportunity to ask my good friend and Chiropracter, Nathan Bridge of Chiropractic Works in Cairns, about back care in the gym.
I was interested to learn that after only 20 minutes of sitting with incorrect posture, such as slouching over a computer desk or sinking back into a too soft lounge, we switch off the major stabiliser muscle of the spine, the multifidus. Not only do we switch it off, but it will stay off for 10 hours if we don't flick it back on. Bad postural habits lead to muscle weakness which in turn can lead to pain and other ailments in the body.
He explained it to me like this. The spine is the superhighway for the central nervous system of our body. As such it requires regular maintenance to ensure that the pathways for the nerves are clear and the traffic, being the messages from the brain, can travel unimpeded down the highway.
The car analogy extends. Think of your body as a car, if you want to take it on long fast drives (which is kind of what we are all hoping to do with our bodies in life) then it needs regular maintenance. If you had a flat tyre you would certainly fix it before you took the car out of the garage and went hooting down the highway. Our spine is the same. It needs to be aligned and functioning properly, facilitating the transmission of messages from the brain effectively, before we take it into the gym and smash it with a workout.
To quote the good doctor, "The mind set that exercise will fix problems and people working through pain in the hope that strengthening things will decrease their pain and fix their problems. This is a very risky behaviour".
Good technique, choosing whole body compound and integration exercises that work the body the way it is meant to be worked, and ensuring that the stabiliser muscles are switched on before you begin your gym work is the way to do the best for your body and your back.
Good form and function in exercise are my passions, so if you're not sure where to start with this let me know and I will help you. Give some thought to trying Pilates, if you haven't done it already. This is without doubt one of the most effective forms of exercise to help tone and strengthen the deep stabilisers muscles, aid total body alignment, and just help you feel great.
The golden rule for today - sit up straight to feel great!! OK, it's a bit corny, but seriously, give it a try.
Many of us choose to just live with the pain and muddle on, unaware of the damage that such pain could be doing to the underlying structures of our bodies.
Back care is so important for every aspect of life, and a healthy back can help reduce and even eliminate pain.
Last week I had the opportunity to ask my good friend and Chiropracter, Nathan Bridge of Chiropractic Works in Cairns, about back care in the gym.
I was interested to learn that after only 20 minutes of sitting with incorrect posture, such as slouching over a computer desk or sinking back into a too soft lounge, we switch off the major stabiliser muscle of the spine, the multifidus. Not only do we switch it off, but it will stay off for 10 hours if we don't flick it back on. Bad postural habits lead to muscle weakness which in turn can lead to pain and other ailments in the body.
He explained it to me like this. The spine is the superhighway for the central nervous system of our body. As such it requires regular maintenance to ensure that the pathways for the nerves are clear and the traffic, being the messages from the brain, can travel unimpeded down the highway.
The car analogy extends. Think of your body as a car, if you want to take it on long fast drives (which is kind of what we are all hoping to do with our bodies in life) then it needs regular maintenance. If you had a flat tyre you would certainly fix it before you took the car out of the garage and went hooting down the highway. Our spine is the same. It needs to be aligned and functioning properly, facilitating the transmission of messages from the brain effectively, before we take it into the gym and smash it with a workout.
To quote the good doctor, "The mind set that exercise will fix problems and people working through pain in the hope that strengthening things will decrease their pain and fix their problems. This is a very risky behaviour".
Good technique, choosing whole body compound and integration exercises that work the body the way it is meant to be worked, and ensuring that the stabiliser muscles are switched on before you begin your gym work is the way to do the best for your body and your back.
Good form and function in exercise are my passions, so if you're not sure where to start with this let me know and I will help you. Give some thought to trying Pilates, if you haven't done it already. This is without doubt one of the most effective forms of exercise to help tone and strengthen the deep stabilisers muscles, aid total body alignment, and just help you feel great.
The golden rule for today - sit up straight to feel great!! OK, it's a bit corny, but seriously, give it a try.
Be the change
So many people I talk to tell me they can't find the time to work out as often as they need to. I totally understand that. I have two kids, a business to run, a hubby to love, and then there's me time (I hope). So in the words of the Buddha - be the change.
I want to blog every day to share so much fitness information with you, so here I sit at 5:19, dressed for work and blogging because this is when it needs to happen. So for me to be the change, simply means getting out of bed 15 minutes earlier so that I can do that.
What it means for you is that instead of finding the reasons why you can't find the time to workout, make a reason to do it, ie your health, and then find a way to be the change.
If you keep prioritising other things over your workout such as doing the housework or having a social coffee, then reprioritise or include those things in your workout. If the housework is the issue start doing your lunges while you vacuum, your squats while you put the washing on the line, your push ups as you make the beds. If it's the social commitments, or your husband/wife that is stopping you from working out then why not go the other way and bring hubby/wife or your coffee buddy to the gym; do some partner training or small group training with a personal trainer. It is so much fun. It will give your relationship a whole new dimension and help you make better choices when you do have that coffee afterwards.
As you start this new week, and tomorrow a new month, make a commitment to being a healthier you and be the change that will bring good health to your life.
DO IT TODAY and have your best day yet!
I want to blog every day to share so much fitness information with you, so here I sit at 5:19, dressed for work and blogging because this is when it needs to happen. So for me to be the change, simply means getting out of bed 15 minutes earlier so that I can do that.
What it means for you is that instead of finding the reasons why you can't find the time to workout, make a reason to do it, ie your health, and then find a way to be the change.
If you keep prioritising other things over your workout such as doing the housework or having a social coffee, then reprioritise or include those things in your workout. If the housework is the issue start doing your lunges while you vacuum, your squats while you put the washing on the line, your push ups as you make the beds. If it's the social commitments, or your husband/wife that is stopping you from working out then why not go the other way and bring hubby/wife or your coffee buddy to the gym; do some partner training or small group training with a personal trainer. It is so much fun. It will give your relationship a whole new dimension and help you make better choices when you do have that coffee afterwards.
As you start this new week, and tomorrow a new month, make a commitment to being a healthier you and be the change that will bring good health to your life.
DO IT TODAY and have your best day yet!
Thursday, May 27, 2010
The Privilege of Parenting
To say I am lost for words is a masterpiece of understatement, having just viewed a video online of a 2 year old indonesian child smoking a cigarette, full inhalation of toxic smoke to the lungs with every breath, fully endorsed by insano dad who gave the toddler his first cigarette at 14 months. He apparently now smokes 40 durries a day, and the father is looking forward to giving him his first swig of liquor as bottom shelf booze is cheaper than baby food in Indonesia. What is wrong with this picture???
Parenting is one of the greatest privileges we can have in life. As the parent of two young boys I marvel at the purity of everything that they are and that they do. I feel like I can hear their brains working as they explore the wonders of their young life and their ever expanding world and I try to nourish them with loads of love and cuddles and lots of healthy nutritious food, and exposure to a myriad of life's experiences. We all want to give our babies the best start in life.
The parenting of this poor indonesian boy must surely be classified as child abuse. This baby's growing body is being denied oxygen and fresh air and his brain is being addicted to the toxic chemicals contained in cigarettes, which have been shown to be as addictive as substances such as heroin. Not to mention the physical damage being done to his lungs and other internal structures. Appearing quite sedentary in the video, and happy to be so, he is likely copying the role models around him - a very sad case of monkey see, monkey do. What hope does this poor child have to explore and fulfil the potential of his life?
So, outraged I am, and frustrated I will probably stay, for a little while as it seems to be a problem without a solution.
How do we educate the masses of poor in countries like Indonesia to stop such dreadful abuses occurring. The father of this boy is about to be awarded "Man of the Year" by the tobacco company. An accolade that in his eyes no doubt carries some prestige, and so to his (I assume) uneducated mind, the smoking toddler is a good thing.
As parents we are the strongest role models for our little treasures, most especially in the early years of their lives. As such we have a great responsibility to providing them with a strong platform from which to launch into the adventure of life. It is the small and simple things we do now that will enable them to grow into the magnificent individuals they will be in the future. Be consistent, fair, honest and kind. Exemplify the qualities that you truly aspire to - the quality of your life and theirs will grow exponentially. Teach them self respect above all - that their healthy body and sound mind are their greatest assets in this increasingly challenging world.
This cigarette smoking toddler is not newsworthy. His parents should be charged with child abuse. And as for the little boy, perhaps he should be offered sanctuary in the Hollywood Hills, where therapy is their specialty and adoption of needy babies is a hobby ... let's face it, could he be any worse off?
Parenting is one of the greatest privileges we can have in life. As the parent of two young boys I marvel at the purity of everything that they are and that they do. I feel like I can hear their brains working as they explore the wonders of their young life and their ever expanding world and I try to nourish them with loads of love and cuddles and lots of healthy nutritious food, and exposure to a myriad of life's experiences. We all want to give our babies the best start in life.
The parenting of this poor indonesian boy must surely be classified as child abuse. This baby's growing body is being denied oxygen and fresh air and his brain is being addicted to the toxic chemicals contained in cigarettes, which have been shown to be as addictive as substances such as heroin. Not to mention the physical damage being done to his lungs and other internal structures. Appearing quite sedentary in the video, and happy to be so, he is likely copying the role models around him - a very sad case of monkey see, monkey do. What hope does this poor child have to explore and fulfil the potential of his life?
So, outraged I am, and frustrated I will probably stay, for a little while as it seems to be a problem without a solution.
How do we educate the masses of poor in countries like Indonesia to stop such dreadful abuses occurring. The father of this boy is about to be awarded "Man of the Year" by the tobacco company. An accolade that in his eyes no doubt carries some prestige, and so to his (I assume) uneducated mind, the smoking toddler is a good thing.
As parents we are the strongest role models for our little treasures, most especially in the early years of their lives. As such we have a great responsibility to providing them with a strong platform from which to launch into the adventure of life. It is the small and simple things we do now that will enable them to grow into the magnificent individuals they will be in the future. Be consistent, fair, honest and kind. Exemplify the qualities that you truly aspire to - the quality of your life and theirs will grow exponentially. Teach them self respect above all - that their healthy body and sound mind are their greatest assets in this increasingly challenging world.
This cigarette smoking toddler is not newsworthy. His parents should be charged with child abuse. And as for the little boy, perhaps he should be offered sanctuary in the Hollywood Hills, where therapy is their specialty and adoption of needy babies is a hobby ... let's face it, could he be any worse off?
Monday, May 24, 2010
Sleep .... glorious sleep
Did you know that when you sleep in deep REM sleep, your muscles, apart from those that you use to breathe, are virtually paralysed??
I did not know this.
Today I met with the doctor at the local Sleep Clinic here in Cairns, and this was just one of the incredible pieces of information he shared with me about sleep. It is also good to know that sleep walking & talking is fairly common in children and that insomniacs generally sleep a lot more than they think they do!! That's the good news :)
What was I doing at the Sleep Clinic you ask? Investigating the impact of sleep on general health and weight loss.
I have many clients in my Personal Training business who have weight loss as a high priority goal. Often these people come to me with a history of having tried many different methods to lose weight and generally have a reasonable level of fitness. A common thread for many who have stubborn weight that will not shift is a lack of quality sleep, either as a result of shift work, interrupted sleep due to children or noisy sleeping partners, or external stressors of one sort or another.
Sleep is so vital to give the body and the brain a chance to rest, recover and repair after each day. Without sufficient quality sleep the body becomes less responsive to all different kinds of stimuli, and in one study the doctor mentioned, shift workers after one night shift showed responses equivalent to having a blood alcohol reading 2.5 times the legal limit. So it's important that we all get our sleep and even more important that if we don't, we take action to fix this.
The good doctor also mentioned that there are lots of methods to improve sleep that do not require medical prescription. As a big believer in the body's ability to heal itself, this is music to my ears.
If you are having trouble sleeping, suffer from insomnia or are waking feeling tired and unrested then it is worth seeing your GP for their advice on whether you would benefit from a trip to the Sleep Doctor.
And on that note, it's almost time for me to go to bed.
Sweet dreams ...
I did not know this.
Today I met with the doctor at the local Sleep Clinic here in Cairns, and this was just one of the incredible pieces of information he shared with me about sleep. It is also good to know that sleep walking & talking is fairly common in children and that insomniacs generally sleep a lot more than they think they do!! That's the good news :)
What was I doing at the Sleep Clinic you ask? Investigating the impact of sleep on general health and weight loss.
I have many clients in my Personal Training business who have weight loss as a high priority goal. Often these people come to me with a history of having tried many different methods to lose weight and generally have a reasonable level of fitness. A common thread for many who have stubborn weight that will not shift is a lack of quality sleep, either as a result of shift work, interrupted sleep due to children or noisy sleeping partners, or external stressors of one sort or another.
Sleep is so vital to give the body and the brain a chance to rest, recover and repair after each day. Without sufficient quality sleep the body becomes less responsive to all different kinds of stimuli, and in one study the doctor mentioned, shift workers after one night shift showed responses equivalent to having a blood alcohol reading 2.5 times the legal limit. So it's important that we all get our sleep and even more important that if we don't, we take action to fix this.
The good doctor also mentioned that there are lots of methods to improve sleep that do not require medical prescription. As a big believer in the body's ability to heal itself, this is music to my ears.
If you are having trouble sleeping, suffer from insomnia or are waking feeling tired and unrested then it is worth seeing your GP for their advice on whether you would benefit from a trip to the Sleep Doctor.
And on that note, it's almost time for me to go to bed.
Sweet dreams ...
Sunday, May 23, 2010
TEAM - Together we Each Achieve More
Warm and Healthy Greetings from fabulous Cairns. I am sure today there are few places on the planet that are quite this perfect. The sun hasn't come out yet but you can already feel how beautiful it is going to be. The birds are singing, there's a gentle breeze and everything seems to be just the way it should be. It's a day to stop and smell the roses :)
I'm a fitness trainer and mother of two beautiful boys ages 1.9yrs and 3.5yrs. I have a fantastic and loving partner, who also just happens to be a sensational dad, and together we are "Team Frost".
I have a Personal Training & Pilates business called Fitness, Form & Function and am absolutely passionate about health, fitness and wellness.
In our very busy and demanding world these days where there is much information and unfortunately misinformation available about health and fitness, the pursuit of a healthy happy life has become a major challenge for many people. So, in the interests of all and as a big believer that as a team we can achieve more than we can as individuals I am starting this blog for anyone who wants to join the team.
This blog will be a space to share with you some of what I believe about leading a healthy lifestyle. I hope you enjoy it. If you want to know more, find me on Facebook at Fitness, Form & Function or www.mumbalates.com.
Yours in fitness,
Simone
I'm a fitness trainer and mother of two beautiful boys ages 1.9yrs and 3.5yrs. I have a fantastic and loving partner, who also just happens to be a sensational dad, and together we are "Team Frost".
I have a Personal Training & Pilates business called Fitness, Form & Function and am absolutely passionate about health, fitness and wellness.
In our very busy and demanding world these days where there is much information and unfortunately misinformation available about health and fitness, the pursuit of a healthy happy life has become a major challenge for many people. So, in the interests of all and as a big believer that as a team we can achieve more than we can as individuals I am starting this blog for anyone who wants to join the team.
This blog will be a space to share with you some of what I believe about leading a healthy lifestyle. I hope you enjoy it. If you want to know more, find me on Facebook at Fitness, Form & Function or www.mumbalates.com.
Yours in fitness,
Simone
Subscribe to:
Posts (Atom)