This is GIANT!! A must watch!
I'm more excited than I look...just watch!
Getting Inpired To Start Moving!
Emily with Robbie McEwan
We’re al human and from time to time we need to find ways of reinvigorating ourselves so that we can continue to work towards our fitness goals…or just any goals really. There are many causes of our motivation levels dropping – from not having a complete actionable plan that integrates all the components required with your nutrition, resistance and cardio training, to over-training, not know how to get started….or just plain stuck in a rut you can’t get out of.
Since I was a child, my family has always been involved with cycling – whether that be on the track or on the road. If you’ve never watched it live you’ve got to do it at least once in your life – it’s really exhilirating to watch…especially when you consider the power and speed that these guys churn out. What I also love about the sport is that anyone can do it. You probably remember riding around on your bike when you were a kid….where’s the bike now….just gathering dust and cobwebs in the shed?
You don’t have to be a great cyclist or even a good cyclist…you just need to get on and start riding. In this great summer weather we’re having there’s no excuses. You may just find that old love become a new one!
Emily with Mark Renshaw
I’m over in Adelaide at the moment on holidays watching the Tour Down Under cycling. This is the fourth time we’ve been across here from Melbourne and it seems to get bigger and better each year. Today I was lucky enough to take my eldest daughter’s photos with cycling legend Robbie McEwan and the number one lead out man in the world, Australian Mark Renshaw….another great thing about this sport, it’s so easy to get up close and personal with the best athletes in the world.
So I too am inspired this morning and taking Emily for a ride on my bike through the hills of Adelaide!
Onya bike!!
5 Tips For Sticking To Your New Year’s Health Resolutions
Make sure this year you accomplish everything you set out to do for your health and fitness. Follow these 7 tips and like the tortoise, you’ll slowly and steadily win the race (or get the body of your dreams!).
-
Figure out WHY you want to achieve your fitness goals. The key here is to go beyond the obvious, surface reasons (i.e. looking good, etc.) Ask yourself WHY looking good is important to you. Then keep asking yourself why THAT is important to you. Do this until you come to a powerful reason why you want to achieve your fitness goals this year. When you figure it out, write it down on an index card for quick reference. Reading this during those “slumps” that happen to the best of us, will rekindle your motivation to keep going even when you don’t “feel” like it.
-
Create an eating plan. The most important aspect of achieving ANY fitness goal lies is in what you eat. So make sure you create an eating plan that gives you a caloric deficit. Remember, eating less calories, while burning more (through proper exercise), is the simple key to fat loss.
-
Eat one cheat meal a week. This is key to sticking to your eating plan over the long haul. You want to make sure to give yourself one cheat meal every week. Eat anything you want for this meal. This will eliminate any cravings and keep you sane for the remainder of the week.
-
Keep track of your progress. You want to keep track of all the progress you’re making. This will motivate you to continue doing the right things that will yield your ideal body. Weigh yourself and take measurements only once every two weeks. Any more than that is to frequent. Get accountability. Find someone who can hold you accountable to do what you say you’re going to do. By having a workout buddy, for example, it forces you to get into the gym even on those days when you’d rather stay at home and do something else.
Quick Tips To Stay Warm
10 Ways To Keep Warm When It’s C-O-L-D
Keeping warm when temperatures reach record lows isn’t just about comfort. Low temperatures can result in cold-related illnesses. Here’s a few tips to help keep you warm all winter long.
1. Have at least one hot meal a day, and drink hot drinks regularly
2.Keep moving - a little exercise will help keep you well even it it’s indoors
3. Wrap up warmly whenever you go outside and always dress warmly for bed
4. Wearing several layers of clothing keeps you warmer than one thick layer
5. Maintain a room temperature of at least 68 degrees during the day and evening and 63 degrees overnight.
6. Close bedroom windows at night to keep the warmth in and the cold air out
7. If your electric blanket is over 10 years old get a new one. Never have a hot water bottle if you also use an electric blanket
8. Be aware of hypothermia: stiff muscles, puffy face, slowed breathing, poor physical condition and mental confusion. If these signs are recognised call 000
9. It is dangerous to use an oven as a heating device. All space heaters are a fire risk if used improperly
10. Prescription drugs may increase vulnerability to cold. Check with your doctor or pharmacist.
Be sure to use common sense, if the heat is too intolerable, stay indoors when you can. And don’t forget that pets also need protection from the cold and too. This winter already feels like it’s going to be a cold one, so use these tips to keep warm.
Healthy Fast Food? Here’s How You Can Still Get Good Nutrition — Even When Your Only Option Is The Drive-Thru
It doesn’t matter how busy you are… you can still make sure you eat healthy — even when your only option is a quick stop at a drive-thru. Here are 4 tips that can help you make healthy choices which ALL fast food places now offer.
1. Cut out the bread. If you absolutely have to stop at a fast-food joint, that’s fine. One way you can remain healthy is to cut out the bread. Eat just the patty. Ideally, choose something with no cheese — preferably grilled chicken.
2. Have it YOUR way. Most places now offer healthy sides instead of French fries. For example, McDonald’s has a fruit bag, fresh fruit or salad.
3. CHOOSE a salad. For the past 2 years now, almost every major fast-food chain offers a healthy salad. Choose grilled chicken, if available. Also, hold the dressing. Most dressings have more calories than a hamburger! If you absolutely must have a dressing, go with a low-fat option. And instead of drowning your salad in the dressing, put it in a small container on the side where you can dip your lettuce in it. You’ll eat far FEWER calories.
4. Drink water or unsweetened tea. You’re ALREADY at a fast-food place. No need to add to the calorie count with empty calories. The best thing to do is just have water, or unsweetened tea. If you absolutely must have flavour, go for a diet drink, although water is preferred.
No matter how busy you are, you can still use your free will and a little common sense to make healthy choices!
Are You Doing THIS For A Healthy Heart?
You already know that exercise and eating right are two VERY important things you’ve got to do to give your heart some lovin’.
But there’s something else you should be doing that you probably don’t know about. Let me explain…
There’s a “silent threat” to your heart’s health that goes unnoticed by most people.
It’s surprising, but you really don’t hear too much about this in the mainstream media (I’m not sure why).
What’s more, numerous studies link high levels of this one thing to a much greater chance of heart attack — even if you’re already eating right AND exercising.
I’m talking about homocysteine.
Homocysteine is a naturally-occurring, simple amino acid. However, when there’s too much in your blood stream, it can damage and irritate the lining of your arterial walls.
This means plaque has a heck of a lot easier time “sticking” to your arteries… and makes them stiff and narrow.
And the link between homocysteine and heart
attack is quite alarming.
For example, in one study published in the Archives of Internal Medicine, researchers looked at
homocysteine and it’s impact on heart health.
They found that people with high levels of this amino acid were FOUR times more likely to suffer a heart attack!
Another study conducted in Norway found similar results.
Published in the New England Journal of Medicine, this study followed men with heart disease for a six-year period.
Here’s what they found:
Men with high levels of homocysteine suffered the highest number of heart attacks… and those with higher levels had lower chances of surviving.
Not fun. So what can you do on a regular basis to protect your heart?
Well, the good news is it’s pretty easy. There are cheap, safe and natural supplements you can take daily that keep homocysteine under control — and lower it, if your levels are too high:
Folic Acid —You can find this at any grocery or health food store.
Vitamin B12 — Again, this is one you can find at your local grocery store… sometimes sold as a “B complex” that also includes folic acid.
TMG (Trimethylglycine) — You might have to get this one at your neighbourhood health store. TMG helps “flush” homocysteine out of your bloodstream.
Also, homocysteine levels can be easily measured with a simple (and usually inexpensive) blood test. Ask your doctor.
So remember — exercise, eat healthy, and watch out for homocysteine to keep your heart healthy and happy!
If you have questions about this heart health article, or would like to know more about the vitamin/mineral supplements we recommend to our clients, just give us a call at 0421 287 107 to schedule a free, no obligation nutritional consultation.
8,743 Pushups In 90 Seconds!!
- Here’s me with Principal Sue Nelson, PE Teacher Paula Spierings, the Make-A-Wish Team and all the kids from Officer Primary School
In conjunction with Officer Primary School, on 22 September 2011, Pakenham Pushups For Charity reached a new bench mark. We had the entire Officer Primary School doing pushups. 145 kids pounding out 8,743 pushups in just 90 seconds! Wow!!
It was an awesome day and I’d like pay special thanks to Principal Sue Nelson and PE Teacher Paula Spierings for supporting the event with such passion. Without you this event would not have taken place. Also a big thank you to the Make-A-Wish team for attending the event along with photographer John Koenders from Studio Reflections.
Watch out local schools, you’ve got a big total to beat!
NEVER, Give Up!!
Well I’ve just had an awesome weekend and wanted to share it with you. The heading to this blog will make sense shortly!
I’ve always loved cycling. My Dad was a professional cyclist, as kids we always went along to cycling events, I had my favourite little red bike, every spare moment was on the bike! I’m a bit of a “weekend warrior” and get out on the roads on the weekend and over the last 5 months have tried to get out on most weekends. I thought it was time for a challenge – so registered for the Kinglake 70km bike ride – which happened to be yesterday!
Now, I don’t know whether you noticed the weather yesterday, but during the ride it absolutely poured with rain, was foggy at the top of the highest climb, windy and about 8 degrees! There were moments when I really questioned why I would put myself through it. Then there were other moments where I couldn’t believe the unimaginable feats of Cadel Evans in the Tour de France – they do this sort of thing every day for 21 days and about twice as fast as me!
So at the 40km mark I was completely soaked and hypothermia was starting to set in – I was starting to cramp up and had to make a number of nature stops on the way up. Half way up the final large hill my quads completely ceased up from cramps and I had to stop. I was in that much pain that I couldn’t actually lift my legs off the bike….so I had to just stay there! After about 5 mins, the pain eased and I started to walk up the hill to give the legs a rest….then, the moment……
Have you ever been at that place, somewhere in your life, where you thought…”this is too tough”, “I’m in too much pain”, “I want to give up”. Well, when it was just me, the bike, the road and the rain I was thinking all these thoughts. But, then I said to myself I’m NOT going to give up and I’m going to push through to the finish….afterall, I’m already wet!
So I pushed through, took my time and made it!!!! Not a huge feat for those seasoned riders, but I was stoked!
So the moral of this story….NEVER give up! Fight off the demons, dig deep, talk yourself into it and take it step by step or peddle by peddle!
My biggest buzz was seeing last month’s client of the month, Ron Smelter, complete the ride. Now 9 months ago there is no way that Ron could have ever imagined he would take part in such a ride, never mind finish it! Ron’s lost 23kgs and has improved his fitness unbelievably. For the record, Ron finished about 40 mins ahead of me – well done Ron, I’m proud of you!
I’ve put some piccys below:
-
- Fuelling up at the finish
-
- It’s over, I made it!
-
- Ron congratulating me after the ride
-
- Finished! In more ways than one!
-
- Having a feed prior to the ride
8 Tips To Raising A Healthier Child
A healthy and active lifestyle starts at home. Here’s a few tips to encourage health and fitness lessons that will last a lifetime.
1. Make fitness a top priority. Many kids face the same workout obstacle as adults: Fitness is an afterthought. Creating a detailed fitness plan works for both adults and kids. Plan fitness activities throughout the week for the whole family.
2. Lead by example. Children with active dads are 3.5 times more likely to exercise than those with inactive dads. But when both mum and dad are active, kids are 6 times more likely to exercise.
3. Create a ’team’. The best way to stick to an exercise program and to make it fun is to make it social. Get some friends together to get in shape for a 5k race or a hiking trip. For kids, be sure to start and end exercise with high-fives or a cheer.
4. Make fitness fun. Find activities that you and your kids truly enjoy doing, such as riding bikes, rollerblading, sports, etc. When exercise was fun or playful, 83% of overweight kids did it consistently. And kids who took part in 10 weeks of sports and games viewed exercise more positively and were more likely to engage in fitness activities again.
5. Make your gym portable. A playground or backyard can be a perfect exercise spot. Try racing up the slide and sliding down, do this five times. Do as many chin-ups as you can on the bars, or climb ropes. Do a few sets of pushups with your hands or feet on a beam or slide. Finish by jumping onto the benches and racing around the playground.
6. Serve smoothies. Exercise can be its own reward, but we all may need a little extra encouragement sometimes. Integrate rewards into your activities when you think your kids may need a boost. They’ll associate a long hike or tough bike ride with a cool fruit smoothie afterward.
7. Cut down on TV time. Remember TV is the enemy of activity: Kids are twice as likely not to get enough exercise if they are planted in front of the TV for more than 2 hours a day.
8. Think outside the Gym. Kids want to go, go, go. And the gym can feel like a prison, for you and your kids. Exercise doesn’t have to be regimented and confined—mix it up. Gardening, nature walks, bike rides, walking the dog…just get out there and be active.
Quick Tips To A Good Night’s Sleep
8 Tips to Get Better Zzzzzz’s….
1. Cut Caffeine. The effects of caffeine can take as long as eight hours to wear off. So if you drink a cup of coffee or soft drink in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.
2. Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep.
3. Relax before bedtime. Stress not only makes you miserable it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day’s stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.
4. Keep your bedroom quiet, dark, and comfortable. Use earplugs, window blinds or curtains, set the temperature to 20 degrees—everything possible to create the ideal sleep environment.
5. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals just before bedtime. And avoid any specific foods that you know cause you trouble, such as spicy foods that cause heartburn.
6. Avoid napping. While a nap sounds like a good idea after a long day, napping can only make matters worse if you usually have trouble falling asleep. If you do, keep it brief, between 15-20 minutes.
7. Keep pets off the bed. Allowing pets to sleep with you can cause you to wake during the night, either from pet movements or allergies.
8. Avoid watching TV, eating, and discussing emotional issues in bed. These activities can wire up your brain, making it difficult for you to fall asleep.
