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!!

 Did you ever wonder why the thought of speaking in public or

going for a job interview ties your stomach in a knot?  Or why your stomach feels like it flips when your overjoyed? 

 Like the brain, the gut is highly sensitive and full of nerves, so when a stressful or emotional event occurs, it has a profound

effect on the digestive system.  

How your gut works

The term ‘digestion’ actually covers a collection of bodily processes that combine to “unlock” the value of food – both physically and chemically – to yield nutrients that can be absorbed and utilized.  Most food can’t be used by the body in its natural state, so an intricate process occurs in the digestive system to convert everything you eat into a form that can then be absorbed and transported throughout the body. 

 When your digestive system is working properly, the result is a general well-being and balance, which includes mental alertness, higher energy levels, a strong immune system and healing and repair throughout the body when illness or infection arises.

When the balance is lost

We know that any system can develop glitches, and digestive disruptions or disorders can and often do have a major impact on our health.  Surveys suggest that digestive upsets that can’t be attributed to a specific condition or disease are quite common.  In one survey, almost 70% of those responding reported having at least one of 20 different symptoms – including discomfort, indigestion, belching, and bloating – in the last three months. 

 These types of problems can create a domino effect: When our digestion is poor, we have less access to nutrients and energy -resources that are necessary for healing.  So dysfunction in the digestive tract often doesn’t just remain there – it can result in symptoms anywhere in the body, including allergies, arthritis, asthma and chronic fatigue.

What causes an imbalance in the digestive system?

Poor digestion, poor absorption, and unhealthy bacteria in the gut lie at the root of most common digestive complaints and many other chronic conditions as well.  The culprits may include certain

problem” foods such as beans or dairy, eating meals high in fat, habitually eating too fast or too much, and even eating while under stress.  Other factors include:

Getting older.  The muscles of the GI tract may become less efficient, and you may be taking longer to digest your food.  Some research suggests that older individuals may not be able to handle the digestion of high fat foods as well as when they were younger.  And medications can also affect digestion, leading to constipation and other problems.

Poor mealtime habits.  Digestion can suffer when you continually eat on the go and in a rush.  When food is not chewed well, salivation may be inadequate and food grinding may be incomplete.  As a result, carbohydrate digestion may not get the jump-start it needs before reaching the stomach.

Poor food choices.  Heavy, fat-laden meals can take longer to digest.  The digestion often associated with greasy foods may also be partly explained by the production of gases when fatty acids and stomach acid are neutralized in the small intestine.  If trapped, this gas may contribute to bloating and discomfort.

How to keep the digestive tract in check

Exercise.  Regular physical activity stimulates digestion and promotes re-absorption and elimination of gas.

Drink plenty of water.  Water helps stimulate the flow of digestive juices and eases the passage of wastes.

Consume adequate fibre.  A diet high in fibre aids digestion and promotes regularity.  If your dietary fibre intake is low, remember to increase the amounts you consume gradually to allow your body to adjust.

Avoid overeating, particularly late at night and meals high in fat.  A large meal that is rich in fat can be difficult to digest because fatty foods tend to stay in the stomach longer.  Overeating prior to bedtime can also cause pain and bloating because lying flat can trap gas in the stomach and intestine.

Manage stress.  Stress can also play a big role in how well your digestive tract functions.  Keeping stressful situations in perspective and maintaining positive outlets for stress relief is probably some of the best advice anybody can follow to protect both their digestive tract and overall health.

Relax and enjoy your meals.  Negative emotions can negatively affect digestion—witness the common expression ‘my stomach is in a knot’.  Taking time to enjoy a meal can actually help the digestive process.

1. 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.
2. 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.
3. 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.
4. 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.

 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.

Around 75 per cent of the salt in our diet comes from processed foods. Nutritionists recognise it may be difficult for many people to reduce their salt intake to the ideal level, given our current food supply.

Where is all this salt coming from?

• Processed and prepared foods. 
• Natural sources.  Some foods naturally contain sodium, while they don’t have an abundance of sodium, it adds up.
• In the kitchen and at the table.  Many recipes call for salt, and many people also salt their food at the table.

How much do you need?

Heart Foundation advice is that all Australians should at least reduce their salt intake to less than 6g of salt a day (approximately 2,300mg of sodium a day) as a first step towards reaching the recommended levels. This is approximately 1½ teaspoons of salt.

Keep in mind that these are upper limits, and less is usually best, especially if you are sensitive to the effects of sodium.

Your body does need some sodium to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscle

Your kidneys naturally balance the amount of sodium stored in your body for optimal health.  When your sodium levels are too low, your kidneys essentially hold on to the sodium.

But if for some reason your kidneys can’t eliminate enough sodium, it starts to build up in your blood.  Because sodium attracts and holds water, your blood volume increases.  Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries.  Such diseases as congestive heart failure, cirrhosis, and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

How to tame the salt habit

Taste alone may not tell you which foods are high in sodium. For example, you may not think while eating your cornflakes that they taste salty, but a typical bowl of cornflakes contains 204 mg of sodium (9% of your daily allowance).

So how can you tell which foods are high in sodium?  Read the labels.  Nutrition Facts labels lists the amount of sodium in each serving, they also list whether the ingredients include salt or sodium-containing compounds, such as: monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate or nitrite.

Many food packages include sodium-related terms.  Here’s what they mean:

• Sodium-free or salt-free.  Each serving in this product contains less than 5 mg of sodium.
• Very low sodium.  Each serving contains 35 mg of sodium or less.
• Low sodium.  Each serving contains 140 mg of sodium or less.
• Reduced or less sodium.  The product contains at least 25 percent less sodium than the regular version.
• Lite or light in sodium.  The sodium content has been reduced by at least 50% from the regular version.

Unsalted or no salt added.  No salt is add But watch ed during processing of a food that normally contains salt.  However, some foods with these labels may still be high in sodium.

out—foods labeled “reduced sodium” or “light in sodium” may still contain a lot of salt.  The bottom line? Avoid products with more than 200mg of sodium per serving.  And check the Nutrition Facts label closely for the serving size—and consider how many servings you actually eat.

Tips to cut back

• Eat more fresh foods and fewer processed foods.  
• Opt for low-sodium products.
• Remove salt from recipes whenever possible.
• Limit use of sodium-laden condiments.  Soy sauce, salad dressings, sauces, dips, etc.
• Use herbs, spices and other flavorings to enhance foods.  And remember sea salt has about amount of sodium as table salt.
• Use salt substitutes wisely, many contain other potential problem ingredients.

Advertisers telling you how they’ve uncovered the “secret” to losing weight and getting fit.

 They tell you that if you just take their one pill … follow their new revolutionary diet … or eat carbs only on every second Tuesday of the month, you will finally win the battle of the “bulge.”

 Sadly, that’s just not the case.

 There’s only one “tried-and-true” secret to losing as much fat as you want and looking great in a bathing suit or anything else you want to wear …

 What’s the secret? It’s one word: action.

 See, most people want to get fit … they want to get healthy … they want to look great and get admiring looks from passers-by.  But they’re not willing to do what it takes. It takes action to eat right. It takes action to get into the gym and workout. It takes action to find and make the time for a personal trainer who can help get you there faster. And, it takes action to learn about different supplements that can help and then actually take them on a daily basis.

 Let me ask you a question … what is the secret behind brushing your teeth this morning? Or showering and getting ready for work?

 What’s that you say? There’s no secret? You just “did it?” Well, getting in shape is no different.

 Sure, you need to educate yourself and learn about the actions you need to take. But those can be shown to you by a good personal trainer.

 Once you have the knowledge, however, the secret ingredient is to take action. Do whatever you need to do, starting with where you are.

 Are you so out of shape that climbing a flight of stairs leaves you winded? Start by walking 5-10 minutes around your neighbourhood every day. Are you exercising but eating things you know you shouldn’t on a regular basis? Then stop and start eating those things you know are good for you.

 Wherever you are and whatever your situation, there is at least one action – no matter how small – that you can take towards getting in shape. Once you figure out what that action is, then do it. Do it right now. Not tomorrow. As cliché as it sounds, you don’t want to put off tomorrow what you can do today.

 See, lots of folks already have a lot of knowledge on what it takes to get them in shape. But remember, knowledge isn’t power. Applied knowledge is. And the only way to apply something is through taking action.

 Of course, like anything else, getting into the habit of taking action is something you build, just like a muscle. Start small and grow from there. Start taking one action today … one tomorrow … then maybe two the day after … until you’re taking massive action to achieve the physique and level of health you want.

And truth be told, this isn’t just the “secret” to getting fit and looking great. It’s the secret for success in every area of your life. So once you get into the habit of taking action on getting fit, start using your action muscle in other areas of your life.

 It’s so great for me to work with clients that take this action and see what amazing transformations, in all aspects of their life, that they make.  You’ll be surprised at how much you can accomplish!

 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!

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.

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!