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I woke up this morning in Noosa. I wish you were here. Yes, you. It is a beautiful life here in Noosa. The sweet smell of salt air and the … read more

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Jan 1 2013

make it happen

author categories Goals tags, ,

I woke up this morning in Noosa.

I wish you were here.

Yes, you. It is a beautiful life here in Noosa.

The sweet smell of salt air and the sound of crashing waves sneak in the open windows. I am surrounded by holiday makers from all over Australia and around the world. Last night was New Years 2013, so I imagine that there may be a few around with hangovers.

Today it is a new day, a new year and the day to set new intentions for 2013.

Last year at this time I wrote about how to plan and get fit in 2012. This year I’ve decided to be a little more personal and write down my bucket list for 2013. And it has got some serious BHAG’s. So here it is….

1. Start and complete my Yoga teacher training with New Farm Power Yoga.
2. Compete in the Noosa Triathlon.
3. Travel to Scotland and learn a little about my heritage.
4. Have at least once a week a vegetarian meal.
5. Most importantly, be the best me to my family and provide them with positive experiences and memories that will last them a life time.

So it is the time to create YOUR own intentions write them down NOW.

Make it happen.

Dec 7 2012

christmas survival plan

author categories Fitness Tips, Nutrition, Training tags, ,

Many of you have worked hard this year in the gym and on your nutrition. And some have achieved some amazing results whilst others have been maintaining a healthy lifestyle. So it’s important not to let a few bad weeks undo all that hard work that you have invested into your body over the past year.

So here is my Christmas season survival plan to get you through into 2013. DO EVERYTHING IN MODERATION! Diet is the biggest challenge so enjoy the Xmas tucker and all that the festive season has to offer like sleep ins, lack of routine, long lazy days, sunshine, beaches and for some in the northern hemisphere that white fluffy stuff. Remembering the quicker you get back with the program the less damage you are going to do to your body. One or two bad days are not going to undo a whole years hard work but a few weeks of being not so good on the other hand has potential to grow some serious love handles!

Keep moving! It only takes 2 weeks of nothing to start losing your fitness so long steady walks, surfing and bike riding are all great ways to keep active when you are taking leave from the sweat induced training sessions.

And last of all remember to be merry, show gratitude and cherish all those moments with loved ones during this joyous season; as the Christmas carol says …..tis’ the season to be jolly falalalalalala……!

Oct 19 2012

how to turn back the clock

author categories Fitness Tips, Training tags, , , , , , , ,

Wow, spring is here and summer is not too far away!

Do you want to turn back the clock and look your best and feel mentally and physically at the top of your game then what better way to do this is to have an integrated approach to your training? As the aging process is inevitable then the way you exercise needs to modified…a body of a 40 plus year old is not the same body when it was 20 years old. It takes longer to recover and it takes a concentrated effort to keep the body moving.

So consider the following three suggestions to achieve and integrated training approach to regain some youth:

Mix it Up Incorporate cardio, resistance and flexibility into your schedule. Get yourself involved in some group fitness classes, whether it is a spin class, circuit class or even a yoga class. Exercising in this environment is not only about physical activity but also about the social interaction, which sends all the right messages to your body.

Choose Neuromuscular Intense Exercises These exercises involve more complex moves that require the involvement and recruitment of the entire body. It challenges the body to do what the brain wants it to do by improving cognitive function, balance and overall fitness. These exercises can be a squat in combination with a dumbbell shoulder press or a lunge in combination with a medicine ball twist, for instance.

Try Metabolic Training Exercising at a high intensity over a short period with little rest during this time will burn more calories and keep the love handles at bay. These training sessions should only be 20 minutes long. A metabolic training session to try could be 100 burpees for time with 2 squat to press every minute on the minute until the 100 burpees are completed….wow, massive effort.

So are ready to take the challenge and turn back the hands of time!

Jun 13 2012

rockstar + playlist = sweaty fun!

author categories Fitness Tips, Playlist tags, , ,

It’s that time again; to post another playlist. And what better than a playlist with a Rock Star theme! It is not all current tracks but it is definitely chock a block with big stars and big sounding music.

I had some fun in the class this week with the playlist when I asked everyone to think who they would like to be if they were a Rock/Pop Star or Country and Western singer…I had everything from Dolly Parton, Neil Diamond to MIA!  With 3 really big rock star tracks in the mix, every time a Rock Star track came on they really had to rock it out on the bike.

So here is the list, I hope it motivates you to get out there and do some exercise!

Do You Remember – Jay Sean, Sean Paul & lil Jon Great to get you started and legs warm! Short and sweet (not sweat)!

Don’t Mess With My Man – Booty Luv Ok here the tempo starts to wind up a bit and a little bit of sweat should start appearing on the brow.

3 Words – Cheryl Cole Nice steady beat…set your tempo and keep it constant.

Where Have You Been – Rihanna First Rock Star Track! Ok Baby here it is….ready set and GO! Rock it out to the point of breathlessness.

White Horse – Sarah McLeod The Ministry of Sound Lady! Back to a steady state but maybe with a bit more intention.

Nothing’s Real But Imagine – Rebecca Ferguson Back it off for a bit….use this track as active recovery.

I Can Only Imagine – David Guetta, Chris Brown & lil Wayne Second Rock Star Track! Here we go again push it and take yourself out of your comfort zone.

London Bridge – Fergie Back to a steady state… but keep yourself in a comfortably uncomfortable state.

Stereo Hearts – Gym Class Heroes Ok a little recovery here!

Jai Ho! (You Are My Destiny) – Ar Rahman & Pussycat Dolls Pick up the intensity again and start to get that heart rate going.

Rock Star – N*E*R*D Final Rock Star Track. This is it! Less then 4 minutes…maximum intensity to the END!

Fell In Love With A Boy – Joss Stone Cool down and congratulate yourself!

Well there it is another 45 minutes of heart thumping music to get your sweat on! Who would you be if you were a rockstar?

Apr 12 2012

5 home gym essentials to exercise proof your life

author categories Equipment, Fitness Tips, Training, Workouts tags, , , ,

Want to exercise proof your fitness life? Well then with a few inexpensive pieces of equipment you can create a home gym. This will help you along with your exercise regime the times you can’t make it to your fitness class or want to add a little extra training to your routine. And not only are they inexpensive they won’t take up lots of room.

Dumbbells
A classic component of any gym. You’ll need a couple of different weights to work out different parts of your body.

Medicine Ball
Keep home workouts fresh by using different shape weights. It’s a great way to add resistance to an ab workout or even challenge those walking lunges. Find the weight that works best for you and make the investment.

Skipping Rope
Great for warming up and adding cardio bursts or burn calories in little time.

Exercise Mats
These make all floor work out comfortable; make sure it is thick (not a yoga mat).

Foam Roller
The ultimate tool for cooling down. You can massage almost every part of your body with the roller. This is making it seem like a treat. A roller can also be used for great ab and core workouts.

Resistance Bands
Not only are they compact and easy to store away, they also offer many ways to challenge your muscles and up your workout difficulty.

All of these pieces can be added to any of the exercises Short Circuit Workouts blog posting on the 29 Jan to add an extra level of difficulty.

So here you have five pieces of equipment for a home gym that won’t break your budget or take up too much space, so you can be a happier healthier you!

Feb 24 2012

5 ways to make your metabolism speedy

author categories Fitness Tips, Nutrition, Training tags, , , , , , ,

It is a known fact that what we eat and how we work out can actually speed up our body’s metabolism. So if you want to lose a few extra kilos, then by making a few little tweaks here and there will help you along your way and only add to a healthy lifestyle.

eat well
When you eat plays a major role in metabolism. Breakfast is our most important and first meal of the day, after a good night’s rest (and eight hours of fasting), the body needs fuel, but if you skip out on breakfast, then your body will conserve energy by slowing down your metabolism. This is true for all your other meals, never skip out on healthy meals or snacks during the day, as it will only slow down your metabolism. In addition some foods have shown to increase your metabolic rate like lean protein, calcium, green tea, curry and dark chocolate.

sleep well
Are you getting enough Zzzzz’s? Besides feeling exhausted, a lack of sleep can lead to several health problems, including weight gain. Not getting enough sleep each night doesn’t allow your metabolism to function properly, and instead your metabolism slows down. So make it your aim to get at least 8 hours a night sleep…doesn’t that sound heavenly!

water well
Drinking water is rarely a bad thing, but it just got even better! A German study has shown that after only drinking 2 cups of water, the participants’ metabolism increased by about 30 percent. One of many reasons to hydrate with water.

intense cardio
Rev up the body’s metabolism, by doing an intense 45-minute cardio sessions a few times a week. Whilst the researchers have varying opinions on what produces this increase in calories burned, most research leans toward the afterburn effect, in which a period of intense activity causes the body’s metabolism to spike and burn off more fat than usual. Indoor cycle classes are a good way to do an intense cardio session.

muscle power
Building muscle through resistance training helps give your metabolism an upward bump. Muscle burns calories at a higher rate than fat so working out those muscles will increase your calorific expenditure. Not only is resistance training good for your metabolic rate it also helps with your bone density and can be a preventer for osteoporosis.

So what’s stopping you from making a few small changes and being the best you!

Feb 7 2012

exercise + buddy = awesome workout

author categories Community, Fitness Tips, Training, Workouts tags, , , , ,

What’s an awesome way to get a workout high? Exercising with family, friends or colleagues is said to increase workout intensity, leading to a greater production of endorphins.

You may be trying hard to get regular exercise and make healthy food choices, but if you don’t have like-minded friends or family, this can be pretty tough.  Working out by yourself can be pretty difficult and not a lot of fun.  So to increase the fun factor and keep you on track and motivated I highly recommend finding a workout buddy.

Your buddy will provide you with motivation. The days you don’t want to work out, they will get you out the door. The days they feel like skipping, you will get them to the gym. When you want to give up completely, they will talk you into sticking with your plan. They will provide you companionship, they will provide competition and importantly they will assist you with keeping a regular exercise routine….and a friend to have a coffee and chat with afterwards.

So next time you exercise think about bringing along a buddy!

Jan 29 2012

short circuit workouts

author categories Fitness Tips, Training, Workouts tags, , , , ,

Want to burn off a little excess energy or eat into those fat reserves in 30 minutes? Well here are three short workouts that do not require lots of gym equipment to keep you motivated and get you moving.

Warm up - All Circuits – Skipping 2 mins

Circuit 1 – Cardio (all for 1 minute with 20 seconds rest between)
1. Star Jumps
2. High Knees
3. Skipping
4. Burpees
5. Sit ups
6. Push ups (level 1 toes; level 2 knees)
Rest 1 minute between, total of 3 circuits

Circuit 2 – Functional Blast
1. Push up x 15 (start on toes for maximum number then drop to knees)
2. Jump squats x 15
3. Triceps dips x15 (using a bench or coffee table)
4. Lunge each leg x 15
5. Plank x1 minute
6. Wall sits
Rest 1 minute between; maximum number of sets in 30 minutes

Circuit 3 – Core (all for 1 minute with 20 seconds rest between)
1. Sit Ups
2. Bridge (on back raising hips and ribs, keeping feet and shoulders in contact with floor)
3. Front Plank
4. Cross Over/Oblique Crunch (increase difficulty with bicycle legs)
5. Back Extensions (lying front flat on ground raise arms and legs off the ground for 2 seconds then relax; repeat for 1min)
6. Side Plank (alternating side each set)
Rest 1 minute between, total of 3 circuits

There it is! Combine these three workouts over a couple of days and you train and test your strength, core, cardiovascular and endurance.

And if you have a smart phone there is a very helpful app called boxing timer which will help you program 1 min on 20sec rest for 3 sets so you don’t cheat yourself on valuable time!

Jan 16 2012

playlist + exercise = more fun!

author categories Playlist, Training, Workouts tags, , , , ,

I love to exercise to music, hence one of the reasons why I love instructing indoor cycle classes. But music also applies when I go to yoga, run, do a weights training session or find some other way to become hot and sweaty….music always inspires, motivates and helps me to push through my mental and physical boundaries.

So not only do I like to mix up my exercise routine, I also like to mix up my music selection. I am always eager to find the next new hit, or the long lost and forgotten piece of music that will make me want to run that extra 5 minutes or push me right out of my comfort zone.

So here is one of my playlist of the mo!

Breathing – Jason Derulo
It’s it right now! Great beat, and great to get your heart pounding in the first five minutes of the work out!

Release Me (TV Rock Edit) – Zoe Badwi
A short track, increase the intensity

Eye of the Tiger – Survivor
Ok everyone knows this one…from your oldies to the kids sitting in the back seat of the car….very inspiring to exercise to….need I say anything else!

My Sharona – The Knack
Some of you were in the crib when this one was a hit…and it was a definitely on everyone’s turntable at an 80’s party.

Mercy – Duffy
She has the Bridget Bardot look with a vintage voice that combines the vocal sound of Aretha Franklin and Joss Stone. A great track to sweat it out.

Pictures – Sneaky Sound System
Home grown band of Australia with a real electronic feel to the music. This is definitely the track to pick up the pace and bust out a move.

Insomnia – Faithless
Uber cool electronic music, sink into the groove and just motor on with this mix.

Jump – Kris Kross
1992 was the year when two thirteen year old rappers both with the name Chris wore their clothes backwards, hence the name Kris Kross. More recently the song forms part of the soundtrack to the movie Friends with Benefits.

Love is Gonna Save Us – Benny Benassi & The Biz
Now is the time to get that heart rate up again and rock it out to the end of your work out! This was a hit in 2003 by The Godfather of Electro and is as current now as it was then!

Good Feeling – Flo Rida
Cool down…feeling pretty good about yourself getting through the session. A newbie to the top 40. Definitely a great way to lower the heart rate and stretch the body.

So get that iPod out and dust away the cobwebs and create a new playlist to motivate you to get out there and raise a sweat.

Jan 9 2012

what to eat before + after class

author categories Fitness Tips, Food, Nutrition tags, , ,

Clients are always asking what to eat before and after a group fitness class or Personal Training session, so here are some suggestions that may assist in giving you more energy during your exercise routine and keep you going afterwards and through the rest of the day.

First thing when you wake up, juice a lemon in a glass of water. Cold, hot, tap, it’s all good, this will give your metabolism a kick start to the day feeling refreshed and ready to go!

Then between 60 and 30 minutes before you go into your workout have a piece of fruit. Try to stick with one kind of fruit — mixing up too many kinds can sometimes be harder to digest. Personally, I love a banana before the class or training session. It’s usually enough to satisfy (even if you’re starving) and it digests quickly so it won’t make you feel ill. We have all been there before… too much of a good thing before a class NEVER feels good.

Drink plenty of water before and after the workout, but try to sip when you’re thirsty in class. Too much water can sometimes feel too uncomfortable.

After the exercise session I tend to get hungry after about 30 to 45 minutes and if I wait too long to eat, I have the tendency to eat way too much. So I try to keep a bag of nuts or a low fat protein bar on me. Fruit is another option, but I like something with more protein in it.

If you are going to have protein bar, be selective in your choice, look for bars that are high quality preferably organic with at least 15 grams of protein, low fat and low carbs. It’ll keep the caloric intake down and make it fully worth it if you’re getting something your body needs and is craving! This should keep you going til your next meal so when you get there you don’t go for the bread basket straightaway!

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