Complete health... for a healthy body, mind and soul.

Perfection Is An Illusion

2012-02-12T20:12:00.001+11:00

I have been reading a little lately on Marilyn Monroe. I purchased a book recently and found her notes and photos intriguing. A beauty, a glamour, successful you may even say. But, inside she was fighting. Some may label her as having a personality disorder, but whatever it was, it took her life. She could no longer fight.

As today progressed I was thinking more and more about how so many people are struggling behind closed doors. Last week in one of my classes I noticed one woman crying. Not to make her feel uncomfortable, I kept on doing what I was doing not looking her way. I didn’t know her, first time I had seen her. Then in this week’s class one woman said to her, ‘you are losing lots of weight’. She said ‘yes I have have, about 25 kg’. I smiled thinking wow, that’s fantastic. But then that feeling quickly faded. I heard the next part, ‘my husband died 3 weeks ago’. Her weight loss was no longer a great achievement, it was in fact sadness and grief. It was just one example I would reflect on and realise you never know what is going on with anyone unless you get the bigger picture.

Today we hear the news of another tragic death, Whitney Houston. Another famous, successful person, having it all, yet internal struggles consumed her and perhaps led to her death. Cause of death yet to be determined. Having fame, money and everything at your finger tips doesn't equate to a happy life.

Not everyone, but a good portion of the people I know struggle with something. I have friends with with commitment issues in relationships, couples having difficulty trying to conceive, some drinking away problems, others avoiding their self-loneliness or sadness through keeping themselves busy, unhappy marriages together for the children only, self-image issues with weight, friends addicted to gambling, friends constantly seeking attention and friends with a lack of control with food. You probably all know people like this too.

Me, well I’m a mixed bag. My last relationship if you can call it that as it was over before it started, well he broke up with me for not spending time with him. What it comes down to is my problem of boredom which is a problem as it impacts onto other areas of my life. It wouldn’t have mattered who I was seeing, I could not sit another moment doing nothing with him or anyone, I could have been sitting next to David Beckham and still would have been over the nothing.

I have no tolerance to do nothing, I multi task with everything. I probably have close to ten books I am reading. I currently have about ten webpage articles I’m reading. I probably have only watched… umm.. 3 movies in the past 12 months from start to finish without stopping. I can last a whole week before the tv gets turned on. I can’t focus on anything to long, I can’t concentrate and I have no attention for detail as I’m always rushing. I have definite concentration and focus problems. My ex partner prior I think just knew how to handle me better. It was often a problem in hindsight, but I think we may have been a bit more similar in that area which helped. I still remember our first meal out as is it was well into the relationship. We had been together for close to a year before we went out for dinner. Why? Well why would we have dinner when we could be out exploring and playing, something more active than just sitting. I think the only food we ever ate together was the loaf of bread and ice cream we would buy at the odd hour in the night.

What really is the issue? Why do I cry for constant stimulus? And stimulus stronger than a tv, something that involves me being more actively involved. Well that’s another blog post! But I can say I am working on it. I can only try improve on the weaknesses and improve even more on my strengths. This week I was told to incorporate two things; 1, write more (so more blog posts) and 2, start prioritising each day. I have been incorporating both this week and I can say, so far so good. A little improvement in my days.

Nobody is perfect. Don’t be fooled by the outside. It’s all an illusion. It’s all your perception. All I can hope for is that we all help each other, we all learn from each other and we all ask for help when we need it. In my weekly meeting I was also told to think about replacing bad habits with other habits. However, while I can see the purpose, you are maybe replacing a toxic habit for something less harmful, you are still only masking an urge or need. The replacing one behaviour for another seems to be acting. Maybe many of us are acting, pretending each day to be something we are not. I know this feeling well. Not now, but a number of years back. Smiling when deep down you are sad. Smiling when deep down you are tormented. I wonder sometimes if everyone is acting and maybe some people just act better than others.

Your Trainer Liz

Things Happen for a Reason

2012-02-03T17:28:00.003+11:00

Yesterday I did what I’m now becoming well known for doing, locking keys in my home or car. I had an important appointment I had to go to. Upon leaving the home, I shut the door, keys inside. I knew instantly what I had done. I frantically rushed to a main road to find a cab whilst making a couple of calls to see if anyone could possibly get to me in time to drive me. Unsuccessful, I then tried calling a cab only to get stuck on a queue. I hung up in tears. How could I have let this happen again?

Standing on the side of a main road crying in the rain wasn’t really ideal so I slowly walked to calm myself and then when calm I called my dad to organise a time to get the spare keys I have from him.

My friend later said something that I never had thought of before. Maybe it was for my protection that I became locked out of my car and home. I am a firm believer that things do happen for a reason, yet in all the years of doing this same thing I had never looked at it like that. Was I being protected from an accident, or maybe… something I wasn’t ready to experience. I think our subconscious is smarter than what we give it credit for. I think it was very true, I was being protected; my subconscious knew I shouldn’t be going. So rather than letting something like locking my keys inside ruin my day, I should remember to flip the coin. What is the positive on the other side?

Your Trainer Liz

Nutrition Advice – Change One Thing for Big Results

2012-01-19T10:57:00.002+11:00

Little tweaks in your daily calorie consumption can add up to big changes in the long term. The key to long term weight maintenance is to have a lifestyle which is consistent in good choices.

If you have two chocolate biscuits each night with a cup of tea, that is 200 calories per night in this habit. Over a week you have consumed 1400 calories. Even if you cut back to one biscuit per day, you’ll save yourself 700 calories and over a month that small change is reduction of 21000 calories!

Try exchanging a few habits from the list below:

100 calories

- Switch from a large coffee to a small coffee

- Have vegemite on your toast instead of honey or jam

- Remove the cheese from your sandwich or burger

- Switch from regular fat yogurt to low fat

- Swap a sandwich for a mountain bread wrap

200 calories

- Drink water instead of a soft drink with lunch

- Choose a junior or kids burger instead of a regular

- Swap a full size chocolate bar for a snack size

- Eat a paddle pop instead of a magnum

- Swap a fruit scone for a piece of raisin toast

- Choose a cup of strawberries instead of two choc chip biscuits

300 calories

- Skip the fries when ordering a burger

- Choose a skim milk coffee instead of a full cream milk

- Instead of a bread roll, wrap fillings with lettuce

- Cut out your weekly milkshake with a skim small hot chocolate

Your Trainer Liz

Reiki

2012-01-05T11:04:00.004+11:00

Reiki, developed in Japan, is a form of hands on healing. Reiki means universal life energy. Reiki is a method of channelling energy that balances the body and mind. The vibrations awaken the body’s natural ability to heal.

Reiki Principles:

1. Just for today do not feel anger - find other ways to deal with your problems. Anger often arises when we feel out of control about something. The effects of anger on the body cause the body to tighten blood vessels, your heart then having to work harder, becoming more susceptible to heart attacks.

Letting go of anger brings peace of mind.

2. Just for today do not worry – anger deals with the past and present. When we worry, we are thinking of the future. Worry causes lack of abundance, indecision and anxiety.

Letting go of worry brings healing into the body.

3. Honour your parents, teachers and elders – learn to love and accept others for what they have shown and taught us. They did the best they could and only had out best interest at heart. Forgive and bless them.

4. Earn my living honestly – earn a respectable living, live a life of honour. Put your dreams in action. If you are in a situation you don’t really want, still do your best.

5. Show gratitude for all living things – say thank you to all living things and to yourself. Accept praise and compliments. Say thank you for your opportunities and good fortune. When you are in a state of gratitude, you are in a state of allowing. Showing gratitude brings joy to the spirit.

What to expect in a session:

The treatment is performed with the client laying down, fully clothed. The reiki practitioner will place their hands on different parts of the body in a sequence of movements. It is non-invasive and client will be made to feel comfortable and relaxed. The client may feel sensations such as heat, coolness or tingling sensations. Each client will experience different feelings. The result is the same, it will help the client release blockages, toxins, negative emotions and thoughts. It will bring a state of calmness and better understanding of their path in life.

The energy has its own intelligence and consciousness and will go where it is needed most.

Some benefits you may expect:

- Relaxation

- Gives the equivalent psychological benefit of 3-4 hours’ sleep

- Enhances creativity and intuition

- Promotes wellness and healing

- Is preventative, strengthens the immune system, builds resistance

- can release negative feelings and blockages from past

- helps reconnect to our Inner Being, a tool for our own personal journey

Your Fitness Trainer Sydney

Simple Tips to Better Eating Habits

2012-01-02T09:05:00.001+11:00

1. Eat to your satisfied, not stuffed. Being full is tiring on the body, you feel tired after meals and sluggish. Eat to you feel energised and nourished.

2. Food is fuel. It nourishes your body. Eat high quality food, you cannot have a healthy, injury free, disease free body if you feed it sugars, high pesticide and processed foods. Buy the best that you can afford. Being cheap on food will cost you in health in the long term.

3. Say no to upsizing meals. Think quality not quantity. Your body metabolises a smaller meal much easier than a huge meal. Don’t make things harder on your system than they need to be.

4. Chew your food. Digestion starts in the mouth. If you are not chewing, you’re not producing the digestive enzymes for your body to break down what you are eating. Put your fork down after each mouthful. Eat slow, enjoy your food and allow your body to recognise when it is full.

5. Food is not entertainment. Recognise why you are eating. Boredom, being upset, being happy are not reasons to eat.

6. It is okay to be hungry. Some people do not even know what hunger is anymore. They eat snacks out of routine and habit. At the first sight of hunger they grab a snack. 4 hours of not eating is not going to break you, get comfortable with hunger and get in tune with your bodies real need for food.

7. There will be more food! Don’t eat like it is your last meal. At social gatherings or restaurants, you don’t have to eat everything that is available or free. Skipping the side rolls, cakes, biscuits, or chocolate isn’t depriving yourself. It is treating yourself with love. There will be other times where these foods are available, change your mind set, you are not missing out. A moment of pleasure does not add up to a life of feeling healthy and fantastic.

Your Trainer Liz

Healthy Tips When Eating Out

2011-12-28T12:07:00.003+11:00

When trying to be healthy it can be hard to know what to order when out and about. Whenever in doubt when looking at a menu, do not be afraid to ask the waiter your questions, it is okay to ask if something will be buttered, or if a sauce is used or any other questions. If something is not as healthy as you would like, you can always eat less. A small portion can save your hundreds of calories.

Below are some simple tips to help you in your choices:

Breakfast/Lunch

- Avoid using butter/margarine on toast, when ordering ask for your toast unbuttered. 1 tablespoon of butter is about 100 calories. If you cut this each day, think about the extra calories saved in just one week!

- Limit bacon and sausages. Also avoid other processed meats.

- Good breakfast choices are poached or boiled eggs, smoked salmon, fresh fruits, yogurts and oats.

- For breads choose whole wheat, breads with seeds, limit turkish breads, focaccia and white breads. Croissants are high in fat and calories too. One large croissant is about 280 calories whereas one piece of raisin bread is about 90 calories.

- Salads can become high in fat if you are not careful with the dressings. Mayonnaise, cream sauces, cheeses and bacon bits should be limited.

- Ask for sandwiches and burgers without the fries. Removing the fries can save you 200 calories in one meal.

Sandwiches

- Watch your bread! Some rolls and baguettes can be the equivalent of 5 slices of bread. Look at the portion size and judge accordingly. Wraps are good options.

- Good fillings: turkey, lean ham, roast beef, tuna (not premade with mayonnaise), prawns, low fat cheese and lots of salads.

- Not so good fillings: salami, pastrami, corned beef.

Burgers

- Choose lean cuts of meats such as steak, grilled chicken rather than hamburger patties.

- Ask for no butter on the bun/bread. To save more on calories take the top off the burger. Save yourself 150 calories in extra bread.

- Cut off visible fat on the meats.

- Limit cheese, bacon and sauces.

- Order the kids meals, portion control is key at burger and fast food outlets. Skip the soft drink and save yourself close to 200 calories.

Seafood

- Crumbed and battered should be avoided. Good choices are grilled.

- Limit sauces and avoid butter sauces, cheeses, and other added extras such as bacon bits. Better options are vinegar based sauces. A fresh squeeze of lemon can be all you need to add flavour to a fresh seafood dish.

- Skip the fries and order with a fresh salad as a side or rice if you are after a larger meal.

Your Fitness Trainer Sydney

How To Create Effective Goals

2011-12-18T16:03:00.001+11:00

Some of us are really great at planning for weddings, birthdays and other events. We like to plan things such as holidays. But more than often we don’t plan the most important thing, which is our life. Do you have a life plan? It relates to your destiny, your purpose for being. Knowing your destiny allows you to shape your life in a focused manner.

Setting goals can create a great sense of achievement and fulfilment in one’s life. Goals should be SMART, specific, measureable, achievable, realistic and time bound.

3 top tips on creating effective goals:

1. Set a life purpose. Your personal mission statement. Have an end in mind. A goal of getting a new job is great, but once you get the job, where are you heading? A great analogy to think about is building a house. You don’t just have a goal of building a bedroom. You plan the end product in detail. It is only when you have the entire plan that you begin the process of building the physical house. Once you know your life purpose and direction, this becomes your driving force, what goals can help you achieve this?

2. Set goals on the major life areas, create a balanced life for fulfilment. The areas to include are: physical, mental, emotional, financial, spiritual, career, family and leisure. These goals support your life contribution, your life purpose.

3. Set goals in present tense, use positive words. The goal then becomes more inspiring. ‘I do not want to be fat’ or ‘I do not want to fail my exam’ are not very inspiring statements. The goals do not create any inspiration, it doesn’t create any good feelings, and it isn’t SMART. A better goal would be ‘I am fit and strong, I have a body fat percentage of 22%’. This creates a good feeling and you will want to create this feeling. Avoid using the word not in goals. Studies have shown that the brain cannot register this word. Once you have your statements, break it down further detail. How will you get there? What will you go on a daily basis? When will you achieve it?

Your Trainer Liz

What Do You Want Before NYE??

2011-10-21T13:22:00.002+11:00

NYE, it’s 71 days away or ten weeks away.

It’s not too late to set a goal or get working towards one you that you may have set before.

Write your goal down. It can be around any area of life, maybe health but maybe it’s do with social or relationship aspects. Whatever it is, Be SPECIFIC.

We don’t want ‘to lose weight’. Be specific. What is that weight. Is it a body fat percentage, is it a size clothing? Make is measurable.

Now that you have the goal in mind. Write down what that goal feels like to you. What will it mean to you to achieve it. Write down as much as possible. The more you can feel and visualise it, the higher change that you will make it happen. You may even use pictures. For example, pictures of your ideal weight, pictures of the holiday you are saving for, be creative. I want you to feel and see your goal as if it was real.

Using a weight loss goal, some ideas: ‘I will feel happy, confident and energetic. I will enjoy being able to put on any of my clothes and know they fit well. I will want to go out and be around other people. I will feel light, less bloated, clear minded. I will love to eat fresh healthy foods. I will fit into my favourite dress again. I will look hot on NYE’

Try writing down what it will feel like if you don’t have this goal. Try associate pain with the lack of goal. For example, ‘When I eat badly, I feel yuck and I feel unmotivated. My skin looks dull. I have nothing to wear. I wake up feeling lethargic. I feel unfit, and get into a sweat walking up stairs.’

Next, break down your goal into smaller components.

Continueing with weight loss as the goal. Break it down to weekly targets.

Week 1, I will weigh x amount.

Week 1, I will have done exercise 30 minutes for 6 of 7 days.

Week 1, I will make diet changes: 1, cut down your daily sugar in coffee by ½. 2, replace coke with water. 3, bring lunch to work. 4, drink a glass of wine with dinner on the weekend rather than every night.

Keep track of your process, at the end of week 1, record how you went. What did you achieve, what can you do better? Adjust your steps if needed. If you didn’t exercise on 6 days, do not feel guilty and give up after 1 week. Try again next week or be more realistic, maybe change it to 5 times per week. Write down how great it feels when you are closer to your goal. The more pleasure you can associate with the goal the more your body and mind will want it.

Be proud of yourself and avoid negative talk. Each day you are getting stronger, if you make a mistake, it’s simply learning what perhaps didn’t work. Have you goals visually around the house, you need to see it. If you wait for a bus every day, write it on a small paper and take it out every morning for a quick read. Read your goals before you go to bed and reflect. Congratulate yourself on making the small steps. Look forward to waking up tomorrow and achieving more.

Set up a good support system. It is important to surround yourself with like mind people. Tell people what your goal is. If everyone knows you’ll be more determined to make it happen. If you are slipping away, your support network can keep you on track. Get your friend and partner to make a similar goal with you. It helps to be able to talk and relate your experiences with others going through similar events.

In summary,

1. Write a specific goal on paper

2. Write down what it would feel like to have achieved the goal. Create lots of pleasure with the goal. Feel and visualise it.

3. Write down what it feels like not to break your commitment towards this. Create lots of pain. Feel and visualise it.

4. Break the goal down to daily or weekly targets. Keep track, monitor and adjust when needed.

5. Surround yourself with supportive people.

6. Be proud and look forward to being a better you on NYE.

Live your dreams. Whatever the mind can dream, it can achieve. Good luck!

Your Trainer Liz

Is the Grass Always Greener on the Other Side?

2011-09-15T14:26:00.001+10:00

We constantly doubt ourselves. We order the steak, and your friend orders the chicken. The chicken now sounds better and you wonder if you should choose that. You’re in a relationship but your single friends look like they are having more fun. You wish you were single. Your friend is on the new fad diet and is losing weight. So you want to try that, if you lose weight you’ll be happier. It seems people don’t want to miss out on something better. We constantly doubt ourselves and question everything. In reality, everything has its positive and negatives, nothing is going to be perfect.

While it does seem the grass is always greener, sometimes you get there and realise you want to jump back. Maybe it’s best to focus on the now and try watering the grass that you have. You’re not going to be happier on this side if you don’t nurture what you have. Stop focusing on trying to lose weight and analysing all the food labels with the least fat. Rather look at the foods that will nourish your body with nutrients the most. Instead of searching for a new job that you think you may enjoy better, maybe change your attitude. Start looking at the positives and appreciate what you have, compare yourself to others who don’t have it as good. Instead of focusing on finding yourself a supermodel/celebrity with lots of money maybe look at who is supporting and loving you right now. You may just find out if you stop doubting, that the best thing that ever happened to you is in front of you now. Don’t let it pass you by or you will miss out.

Your Trainer Liz

Weight Loss Tips

2011-08-23T22:55:00.003+10:00

1. Reduce Stress

Your body naturally will conserve weight under stress. Relax and the body will function at its best, the metabolism will work efficiently making it more capable of burning fat. Try exercises such as yoga, or stretching to reduce stress. Empty the mind and be quiet for a few moments each day to be still and calm.

2. Get Enough Sleep

When your body is tired the hunger hormone ghrelin is increases, and the appetite satiety hormone lepton decreases. What does this mean? You will crave more food, and typically high carbohydrate foods. Make it easier on yourself, and avoid temptations by getting enough rest each night.

3. Watch your thoughts

Talk positively to yourself. When you are being positive and happy with yourself you’re not likely to scoff down a pizza. You’ll naturally want to feed yourself nourishing foods. Really get in the habit of watching your self-talk, the minute you find yourself saying something you don’t like about yourself, say something you do like. And don’t say there is nothing! You may have great skin, shiny hair, or it can be nonphysical, a great mum and friend.

4. Be Realistic

Think about how long you have been over weight, it didn’t happen overnight. Don’t expect the body to change for the better overnight too. It takes time. Be patient and the results will follow. All good things take time.

5. Goals, Be Clear

It’s no good just saying ‘I want to lose weight’. Write down what that may be in kilos, write down how long it’s going to take, write down why you want to. Ask yourself how you are going to feel once you get there. The more clearer you are on your goal the more likely you are to stick to it. You need to have real motivation behind the reason for wanting to lose weight. The reason has to be so powerful that the long term picture is worth the price short term.

6. Treats

Treats add up. Giving in to a chocolate bar today, will lead to another one tomorrow, and then you’ll tell yourself, another biscuit is okay, and it’s always just one more. You know yourself better than anyone. If you honestly can just have one, okay. But for most of us, one always leads to more.

7. Overeating

Having one bad day where you did make mistakes and regret it is not going to be made any better by a whole week of fatty foods. Accept it was a bad day, move on. Don’t punish yourself with bad thoughts and more high fat foods.

8. Hydration

Drinking water is essential. Dehydration is often mistaken for hunger and your body will run better with water. Muscle is made up of about 70 % water. Minimal water in the body, how can your muscles work effectively?

9. Exercise Consistently

Consistent behaviour is where it counts. This goes for nutrition too. Eat well most of the time, and exercise regularly most weeks, and you’ll be on the way to a healthy body for life.

10. Life Balance

Avoid focusing on weight loss to the extent you lose balance. When you are mentally in balance with areas such as friends, family and work you will be in a better state of mind to make healthier choices.

Your Fitness Trainer Sydney

Common Workout Mistakes

2011-08-22T12:58:00.003+10:00

1. Reading or watching tv on cardio machines. This generally results on slower physical activity. Listen to some upbeat music instead which will increase your intensity.

2. Using weights too light. You want your last reps to be challenging. If you are breezing through the sets you are not getting the most out of the exercises. Feel the burn. Your body needs to be pushed to change. It’s okay to sweat during weight sessions!

3. Standing around between exercises. Between weight exercises and machines you want your heart rate to stay relatively high. If someone is using a machine you want. Don’t just stand there, jog on the spot, do some sit ups, do something.

4. Drinking sports drinks. Unless you’re athlete or working particularly intense for a long extending periods stick to water. Most people exercise to burn calories, don’t be pumping sugar into your body and ruining your efforts.

Your FitnessTrainer Liz

My USA Trip

2011-08-09T14:12:00.005+10:00

Trip notes so that in a years’ time I can remember things that I did and make sense of photos.

Monday July 18

San Francisco, Fisherman's Wharf,
Golden Gate Bridge
in distance

Arrived in San Francisco. Went to beautiful Fisherman’s Wharf and took a harbour cruise. Weather was cold, very foggy, couldn’t see all that much at times. Saw the Golden Gate Bridge and Alcatraz from the harbour. Also experienced the cable cars. Very much a tourist attraction, spent over an hour waiting for one. Feeling tired from flight, early night, dinner at a local Japanese restaurant. Overall impression, San Francisco, on the cold side, but still enjoyable. Lots of character. Lots of hills! Finding American’s very friendly and helpful. There are lots of homeless people asking for money along the streets. Lots of police cars, and lots of sirens!!!! During the night you hear the sirens constantly. It doesn’t feel like the most safest cities to walk around.

Tuesday July 19

Clam Chowder

Night prior found the tour sheet notes in the hotel lobby advising the group will meet at 8.45. Its 9.10 am Tuesday and waiting. Figured something had to be wrong since no one else was waiting! Then it clicked, I was a day ahead. Tour meets 8.45 am on Wednesday!!! So… spent the day again exploring, went to Fishermans Wharf again. Love it more. It has a great vibe. Lunch was amazing at the wharf. Everywhere sells crab and clam chowder. I don’t like soup, but being in a bread bowl made it more attractive. So glad I gave it a go. YUM! The bread in San Fransisco is the best. Sourdough from Boudin bakery. Afterwards headed to Union Square to check out the retail shops. Yes, confirmed, clothes are much cheaper. Went to Macys department store for my first visit. It’s just a department store, nothing special. And then went for a run. Disappointed it wasn’t harder! For dinner went to Union Square for a nice Italian dinner.

Wednesday July 20

Monteray, Cannery Row

Lone Cypress Tree, 17 Mile Drive

Met the tour group, 8.45! Tour leader is nice and group seems nice too. An older group, quite a few singles on tour, the younger people in group all females. Got on the road and headed to Monteray. Went to the Cannery Row, here checked out the aquariums and had lunch at a pub. Very nice here, lots of sea lions in the water. From here took the 17 Mile Drive route, breathtaking views of the Pacific Ocean, home of the rich alongside. Went to the famous Pebbles Beach Golf Course, a very rich feel to the place. Before dinner I went for a run along the wharf, they had a nice joggers path which I followed alongside the water. Dinner at the Fisheman’s Wharf. Seafood dinner, so good. Wharf at night das a carnival feel to the place, lots of candy places and some rides. Licorice is nicer than Sydney… softer texture allsorts.

Thursday July 21

Today stopped at a small place called Carmel for a coffee stop. Has an expensive feel to it, little boutiques. It didn’t impress me much. Afternoon we made it to the destination, Solvang. Solvang is a Danish inspired village, windmills, picturesque building and landscapes, flowers alongside the streets. Lots of cute places to have some Danish pastries. Everything shuts up by about 6 pm. Not much to do here, did go for a run to try explore a little more. Nope, not much here. Dinner choices limited, a lot of tour group ended up at the closest pub, only pub to stay open to late. Everyone here seems to be a local.

Santa Monica

Friday July 22

Coastal drive today to Santa Barbara. I was looking forward to today as I’ve always admired the beauty of the coastal areas from tv shows. Here went for a walk along the main shopping street. Impression, bit boring. Nicely lined streets with trees, but nothing to exciting. It’s pretty quiet and you can feel you are in an expensive area. Wharf, nice too, but again nothing to really rave about.

Next up, back along the coast, Malibu. It is very beautiful. Massive houses along the coast and the views of the ocean are breathtaking. Enjoyed watching and listening to the ocean.

Santa Monica, this place is livelier! The beach is beautiful. Sand lines are massive, lots of people on the beach and in the water. Walked around the shops, lots to see but found it nicer back along the water and wharf. Very relaxing and nice to just sit and be, do a little people watching. After a while just chilling we go to LA, location for the upcoming nights. For dinner most of the tour group to bubba gumps back at Santa Monica. Restaurant wasn’t good at all, below average food and lousy service but location perfect.

Saturday July 23

Hollywood Stars

In Hollywood

Day starts off with a tour of Beverly Hills, got to check out Rodeo Drive and Sunset Blvd. Pretty much what you see on tv, big homes, nicely lined streets. Then onto Hollywood! Checked out the famous stars. Found Michael Jackson, Charlie Sheen and Arnold Schwarzenegger amongst many others. Did an inside tour of the Kodak Theatre we the group, theatre of the academy awards. This was interesting to see. Looks very different in person than on the screen, you wouldn’t know this was it unless you were told.

Universal Studios, Backlot Tour
House used in Desperate Housewives

Afternoon went to Universal studios. I didn’t like it much. Maybe it was the hot weather and extreme queues, but just didn’t feel it was worth the time. Saw sets of various tv shows and movies. Maybe also because I don’t watch much tv and movies that this place had little value to me. Night time was pretty exhausted, but still went out for a very nice, more expensive dinner in LA. Overall impression of LA, just another city. Not somewhere I would go back although had a great time. Once is enough.

Scotsdale

Sunday July 24

Palm Springs

Time to leave LA today and first stop is Palm Springs. You can feel the temperature increase now, high 30s. Spent mid morning here and enjoyed a nice brunch. Again, another nice place, quiet, but not really that exciting. A place happy to see just once too. Next we cross the border into Arizona, dessert region. Now I get excited. Place is so different to anything I’ve seen. Temperature about 40 degrees, but I love it. Cactuses are huge. Apparently to buy one costs anywhere between $15 to $30 k. So if you see a large one outside of someone’s home you know they have money! The town we stay at is called Scotsdale. For dinner, went to Phoenix with the group. Pheonix I liked too a lot. I like the scenery, the nature, the casual laid back atmosphere. At dinner enjoyed live music, country and western. Got taught how to line dance too. Food was great to top it off, huge chicken, very tasty, and had fried bread, and cinnamon ice cream.

Monday July 25

View from Helicopter

Grand Canyon Trail

Today we head to one of the natural wonders of the world, the Grand Canyon. First stop is a town called Sedona for lunch. As with Pheonix and Scotsdale enjoy this stop, it’s hot, and the views of the rock landscape is definitely worth it. After lunch we head to the Grand Canyon. A trip highlight! I did a 30 minute helicopter ride over the Canyon, felt like a few minutes. Amazing. It is massive. A must see. First experience on a helicopter too, got to sit at the front so enjoyed some really breathtaking views. Amazed too at the ease the pilot guided the helicopter. Upon getting in, couldn’t help but feel a little apprehensive, it was a female and she looked about 18! But made it safe and sound, she made it look so simple.

After this did a walk in the Grand Canyon, only went down a little bit. Would have liked to have gone further but time was limited. From the boards, it takes about a day to get to the bottom.

The night was spent at Flagstaff. The hotel at a university campus. I wasn’t in much of a mood to explore the town, so went to the most local place, diner sort of pub place. Decided my exploring would be a quick morning jog the following day.

Tuesday July 26

Rio Casino, Outside Theatre,
Rat Pack

Vegas baby! This is the place adults come to play. Once in Las Vegas, hit the strip to explore the casinos. Didn’t get to far, got to the Belagio, first hotel and end up at the slots. Before I know it, it’s time to leave and get ready for the night. With most of the tour group, we go to the Rio Casino for a buffet dinner. They tell us there is over 1000 foods to choose from. There was lots, but all average. The desert buffet was more my thing! After dinner we go to see the Rat Pack show. I heaps liked it, but lots of people in the group didn’t. Saying there weren’t at all as good as the original’s. But for me, loved the show. I found it funny and enjoyed the music.

Wednesday July 27

Big Horn Sheep

Hoover Dam

An early morning, again, but even more earlier as today seeing the Hoover Dam, the largest man made dam. The tour guide takes us on a tour of Boulder City first. This was interesting. Even in such a hot environment, again 40 degree area, the grass and gardens so lush and green. Big horn sheep stroll the streets. Can’t imagine waking up and on the front yard is a big horn sheep walking around. They come down form the mountains during the day.

The Hoover Dam is massive. A must see sight, an engineering wonder of the world. So incredible big and completed in such a short amount of time. Got to venture down to the power plant areas for a tour to understand how it all works. A bit too technical for me. But a must see, very fascinating. Such a construction today could never be built in the record breaking time this was. Sadly, many lives were lost.

Tour finishes up at about lunch time. Back at the Tropicana, have the buffet lunch. Nice fresh tasting food, lots of flavors. Then again explore the strip. Paris, my favourite city in the world, had to go visit this casino. This one was my favourite, so pretty inside, felt like you were in Paris with the boutiques and cafes just as you would see them walking down a Paris street. Bought a gigantic cocktail shaped in an Eiffel tower bottle. It was a pina colado, so yummy, so hot so very easy to drink.

At night go to the Hollywood casino, have a quick dinner here and then to see Vegas, The Show. This was a bit of everything, paying tribute to all the big names that have been to Vegas from singers, to comedians, to dancing. It was good, but at the same time found myself switching off. A bit too much can can type dancing, girls lifting their dresses up. Find this boring, I probably wouldn’t recommend this show. After show, I finally spot a Sex and the City slot machine. How awesome is this machine!!!!! I have pokies, but this is fun, ‘show me the diamonds baby’.

Taken outside the Belegio

Holding a Pina Colada

Thursday July 28

Shopping day at the Vegas outlets. Everything so cheap, not at all like the Sydney outlets either. This stuff is all good quality up to date fashion. I buy three pairs of sport shoes, plus clothes and sunnies. Had already bought clothes in San Francisco so trying not to go overboard as I still have New York and not sure what to expect here. I also must try keep baggage weight down for this flight. My aim for trip as far as shopping was just sports shoes and sunnies so my goals are completed. Feels good.

Tonight at the Tropicana I see Brad Garrett’s Comedy show. Have a sore face from laughing so much. This guy is incredibly funny, not scripted. Feeling thankful I’m not sitting near the front, he continually would pick on the same people! Was funny, but glad it wasn’t me.

Back at the casino, guess what I find. A sex and the city slot machine! Cannot believe I have been staying at this hotel and did not see it. Probably a good thing. Lose some money, then head to bed.

Overall impression of Las Vegas, awesome. I would go back here. Could have spent longer here exploring but time to go tomorrow. Lots of people in the streets asking for money too as in san Francisco, doesn’t feel very safe either. So no run in this city. I did use the gym. Was very strange walking through a casino at 6 am in workout clothes, music playing, people drinking and obviously been up all night.

Friday July 29

Today is very much a driving day leaving Vegas, through the desert areas of Nevada and back into California. The night is at Fresno. A go for a jog as best as I can in the heat, nothing much around. Another night where most people on the tour stay in, dinner at the pub located in the hotel and then an early night.

Saturday July 30

Yosemite Valley

After lights and man made attractions, we now move onto Yosemite National Park. The park is very beautiful and scenic, lots of lakes, giant granite domes, waterfalls and forests. It’s nice to be in nature in the fresh air, and still very hot temperatures. The mistake I made here was doing a two hour cart ride around the park. With an open top, and so much traffic, felt like I barely saw anything and just struggled with the heat. If there is a next time, will just do it on foot. The night is at Sonora. The town is small, was used as a main centre in the gold rush era. Dinner, a very yum New York Strip Steak at a local Steak House.

Sunday July 31

I can feel the trip coming to an end as we head back towards San Francisco. I am happy about this. While the tour is good because you see so much, I do feel I wouldn’t do a tour again. I prefer to stay at the one place and see a place properly. I enjoy my time better when I have free time to explore on my own, I can then really experience a place and get a better vibe. With the tour, it’s so much sitting as well, it’s not a nice feeling being so inactive, and with early starts and rushing from place to place, tiredness sets in. By the time night hits you almost can’t be bothered to go out.

Back to San Francisco we go with a stop at Sacramento Old Town. This is the states capital. Arriving in San Francisco, tour drives us around to show us the main areas. Having had free time prior to the tour, I’m pretty familiar with the layout. We stop at the Golden Gate Bridge for some photos and also Union Square for lunch. A boudin bakery café!! I have a sandwich here of course.

One area I didn’t see much of was Chinatown, so for dinner choose to go with tour group for dinner here. We get on the cable car, a first for many of the people. Somehow I find myself driving the cable car. The driver was really friendly and I was sitting nearby so I was lucky enough to get to experience it. I didn’t expect him to let go while I was pulling the handles! You basically pull on one handle while releasing the other. It’s heavy to pull. Dinner, I don’t really like chinese food much, but this was good!!! How can I refuse peking duck?? China town, just like our Chinatown, not much to say.

Monday August 1

Yemini Breakfast

Last day in San Francisco. I start the day with a yemini breakfast : ) Yes I have been raving about this on facebook. My third and final time I will get to experience this yummy breakfast, poached eggs, on pureed flava beans, and the best pita bread.

The morning is a visit to Alcatraz. Everyone keeps telling me how much they are looking forward to seeing Alcatraz. It’s just a jail and there were escapes? I don’t get the fascination to be honest. Anyways, so of course I go see it. It’s an audio tour you can do at your own pace. It was interesting to see inside a prison, to see the size of the cells, the shower area, where they ate, the morgue, etc.

Alcatraz

Afterwards just hang out around the Fisherman’s wharf. Lunch, being predictable now, I had the clam chowder bread bowl. But the white base one this time, red is nicer. But happy to try both. Rest of time, just listen to the music eating ice cream and watch the guy that scares people behind a bush, so funny! Dinner, at Union Square for the last time.

Tuesday August 2

Times Square

Waking up in the early hours just after 5 am to fly to New York. With flight time, and time differences it’s early night. Dinner, a beautiful Italian place that’s near the hotel. I am very impressed with the food in the States and the service. This place not only serves breads as most places do before the meal, they also provide a selection of olives!

After dinner a walk to Times Square. Just walking around, checking it out. It’s about 10.30 pm and after a while strolling around, the place becomes populated with police. It was so quick, before I knew it, the place was being tapped off, and crowds forced to move away. The police shut down a huge area due to a suspicious package. It was probably about 45 minutes before it was re opened again.

Times Square

Wednesday August 3

I start the day off with a jog through Central Park. I am so happy with the location of the hotel, it wasn’t planned, but so close to Central Park. Central park is huge, I had no idea. Figure the best way to see New York is the hop on and off bus. So do that to also get bearings on where everything is. See the Empire State Building, the shopping areas, Brookyln, and the Statue of Liberty. Dinner, the best steak of the trip!

Statue Of Liberty

Best Steak!

Thursday August 4

Today see the World Trade Centre site, see the new building and also finish the hop on and off tour. Saw the china town, Italian area, soho plus some other places.

The night, a broadway show. The Addams Family. This was fantastic. Funny, great singing voices, loved the sets too.

Friday August 5

Day starts with a Sex and the City Tour. Found this to be disappointing actually. It was 3 and a half hours. It was on a coach so couldn’t take photos of things, due to not being on a window seat and the guide didn’t really give much notice when things were coming up. There were some stops, but not good ones, felt bored during them.

Afterwards I shopped. But lots mostly from the one shop. Felt good finding lots. New York has really nice clothes. This is the one city while on holidays, that I felt like the people dressed well, very tailored, and a look that shows they take care of themselves. You also see a lot of people exercising which didn’t really in other cities. NYC, a place where I’ll definitely come back to and spend more time here.

At night saw the Phantom of the Opera. This show had me mesmorised. I was so captivated by the orchestra, the incrediable voices, and the sets were totally amazing.

Saturday August 6

My last day of New York. Walked around another area which I hadn’t seen before and just people watched at Central Park until it was time to collect my bags and jet.

I was sad that the holiday was over. It was three weeks whereby I wasn’t thinking of things that had to be done. It was really just living in the moments, that minute, that day. Going to bed each night, I would just fall straight asleep, was so nice! No thinking about anything. Okay, sometimes I did think, usually while on transport, or on my runs, it was actually interesting to see where my mind was going. People who I thought I would think of, I didn’t. And those that are important in my life, did keep in contact with me through facebook, messages and email. Thank you for your holidays wishes.

I think I was also sad to becoming back to my reality. It’s interesting I say that as I do feel I am happy. I have the best job, friends and family. But there was something I realised that I didn’t like in my reality. The being on my own in my home as much as I am. I am probably home more than most as I work for myself and my home is my office. Not really sure how to feel different about that.

To finish off on a happier note, this trip was much more than I imagined. It probably was a good thing I wasn’t particularly excited about going away, it just sprung up on me. I had thought America would be similar to Australia, but it was very different. Loved it, and completely surprised me that I would be interested in seeing more and re visiting places. And who would have thought, I enjoyed the shopping!! Highlights, Grand Canyon, Vegas and New York. I will come back to both Vegas and New York.

Mindfulness

2011-07-24T08:50:00.003+10:00

A few years ago I was given a mindfulness handout. To this day I still keep the handout given to me somewhere close. It is currently blue tacked to the bookshelf beside my desk, a place I am often at.

This how I remember how it was told to me. I thought I’d share it as it may be useful to others. And if so, it may even be worth further exploring with someone trained in it. The background of it for me, was to use it as a tool to o that I think before I act, help with impulse control. Rather than go onto autopilot, act mindlessly or just be driven by emotion, I could pause of a moment and quickly evaluate which place my mind was at, then act accordingly. It’s about learning to be in the present moment with our thoughts and actions.

In my interpretation, we have three states of minds: Wise, Reasonable and Emotional Mind.

1. Reasonable: we think rationally, logical, computational like, little feelings associated. You may use this mind when doing accounting, or drawing a map.

2. Emotional: we think emotionally, with feeling, often in this state reaching for dysfunctional behaviors.

3. Wise: this is where you want to be with mindfulness. In between reasonable and emotional, thinking rationally but while still taking into account our feelings and desires. Wise mind accepts.

How I would, and do use it, is if I’m feeling a strong desire to do something, something that I know may possibly have consequences not so good, or if I know I’m simply acting on impulse, I’ll stop, ask myself which mind am I in? More than often I will be in emotional mind, so I then leave the decision, and come back to it later. Then later, coming back to it, I would see it was a dysfunctional behavior and no longer having a desire for it. On the chance I’m in wise mind, I would go ahead with the decision. The tool has been very helpful for me and by sharing it may now be useful to you too.

Your Trainer Liz

When To Weigh In, Or Not?

2011-07-17T23:58:00.003+10:00

Too often people get obsessed with what the scales are reading. There is nothing wrong with tracking your progress on the scales, and in fact it can be a good thing, worse is being in self-denial and pretending that your weight gain is happening. But don’t go overboard. Daily weigh ins can do more harm than good.

Weight fluctuates day to day. Weigh yourself today and the next day you may be more. But it was nothing you were able to control. It could be simply hormones, in particular for females, at that time of the month, the body tends to hold onto fluid, water retention causing the weight increase. When you see a higher number on the scale, it may lead to discouragement and self-sabotage . To get the most accurate reading a weekly reading would be better.

Some additional tips:

1. Weigh yourself at the same time each time. Morning is best. Each day you eat and drink different amounts and this can cause fluctuations later in the day.

2. Don’t become a slave to the numbers. More importantly, look at how your clothes are fitting, are you feeling healthier?

3. Remember the total amount you weigh in kilos is not as important as your fat and muscle mass numbers. Do you want to be skinny fat, i.e. weigh less, but no shape or muscle? Or weigh a bit more, but have muscle and be strong, and trim?

4. Don’t stress if the number isn’t changing. The work you are putting in will pay off in the long run. Nothing great was ever created suddenly. If you are becoming fitter and stronger this is just as important. Your blood pressure, your heart rate, your strength, maybe these numbers are changing instead.

5. Don’t weigh yourself after an exercise session. You lose fluid in a session through sweat. The scales will say you weigh less, but it’s just hydration! Don’t delude yourself.

6. Use the same scales each time. Each scale is slightly different. Use the same ones to compare readings.

7. Put the scales on a solid ground such as tiles or concrete rather than carpet for an accurate reading.

8. Avoid the scales after you’ve eaten heaps or had a bad run. If it’s going to just cause you discouragement and anxiety, why bother. When stressed, people eat. Stress about the scales, and you’ll eat. You know you have put on kilos. Don’t pretend it didn’t happen, but rather focus on getting back on track and re visit in a week. Feeling positive about the weigh in, will only encourage you to have a better outlook and provide motivation so that you keep moving forward.

Your Fitness Trainer Sydney

Top 10 Reasons Why You Can’t Lose Weight

2011-07-06T23:06:00.000+10:00

1. You train once a week at a gym or with a personal trainer. You work in an office job, sit on your butt all day and then go home to sit on your butt. On the weekend you may go for a walk. A walk isn’t going to get any weight off. Nor is one session per week.

2. You’ve got an injury. You have a sore neck, shoulder, whatever it is. You think that’s a reason not to exercise. You have legs don’t you? Stop using an injury as an excuse, work around it.

3. You’re tired. You are tired, I am tired, everyone is tired, suck it up and get on with it. Dig deep within and learn to push yourself.

4. When you do exercise, you’re working out aimlessly. Reading a magazine while sitting on a bike, holding on the handles on a treadmill while eyes glued to the tv, punching the pads while checking out the guys in the room next door. You have no focus. Give your workout 100% of your attention. Have a plan and go hard. If not, save the gym membership and go wonder around the park.

5. You do yoga or pilates. They have lots of benefits but you are not going to lose weight.

6. You don’t like to exercise. We all don’t like something. That’s life. Some people don’t like cleaning the house, some people don’t like having a shower, and some people don’t like going to work. You have to do things you don’t like sometimes. Again, just get on with it and do it.

7. You’re stressed. You have one family drama after the other, this week it’s your over bearing mum, next week your dad is sick, next month your almost breaking up with your boyfriend. Deal with it, stop complaining and get in some exercise.

8. You train and then go to the coffee shop for a muffin, or banana bread, or a chocolate milkshake. You’ve just consumed more calories than you burned. See the problem?

9. You buy yourself a juice from a popular juice bar. Again, full of calories, you are drinking a meals worth of calories in the drink and probably more. Fruit is calories. Fruit juice is even more calories.

10. You order a caesar salad. The dressing is fat, the bacon bits are fat, and the croutons are fat. You are not being healthy. You may as well order a big mac.

11. Bonus reason. Your busy, you have long work hours. Worst excuse! You’re busy but you still have time to watch TV and you still have time to check facebook? Get up an hour earlier or go to bed an hour later. Problem solved.

Your Trainer Liz

Should you use Barbells or Dumbbells?

2011-07-05T23:51:00.001+10:00

Barbells have the advantage when it comes to heavier weights. Using two grips there is a leverage advantage of using your stronger side to help with the weaker. There is also a limit on your grip as to how heavy you can lift holding a dumbbell. The flaw in the bar is that your weaker side may never catch up to the stronger side if you only use a barbell.

Dumbbells have their advantages too. You are able to get a larger range of motion in comparison to a bar and more stabilisation of the body is required, therefore incorporating more work from the body. If a person has a muscle imbalance then the dumbbells work better. The body can’t cheat as the weights are free standing. If you were to use a bar or machine you can easily have one side of the body over compensate for the weaker side. Second advantage is safety. It’s much easier to drop the hand weights and let them fall to the side if the loads becomes too much. If you are working out on your own dumbbells can be better as you don’t need a spotter.

For the beginner the dumbbell is less intimidating to use. They are more compact and you can quickly change from different weight selections with ease.

The body always needs variety. Whilst each has their advantages, a mixture of both keeps the body challenged.

Your Trainer Liz

Be Kind To You

2011-07-02T15:09:00.001+10:00

One of the greatest things I have learnt from yoga is about being kind to yourself. Attend a yoga class and it’s not about pushing yourself to extremes. Sure, you want to challenge yourself but yoga also makes you very aware of your body in the present, learning what it needs at that given time. You learn how to breathe properly and let go of the troubles of yesterdays and your anxieties about tomorrow. I do always walk out of a yoga class feeling at peace and in the present.

Here is a list of things you can do to be kind to yourself so that you may happy, feel joyful and feel at peace too.

When looking in the mirror, rather than seeing your flaws, compliment yourself on your assets. Do this regularly. Tell yourself you are beautiful out loud.

Burn candles, or nice scents through the house. Scents affect your mood and can create calmness.

Listen to music. Get up and dance like no one is watching!

Buy fresh flowers.

Open up the windows in your home. Open the blinds and let the light in. Nature balances out the energy in the air with the sun and with rain. Open your home and let nature balance your home.

Get a massage or facial.

Hug someone. Never under estimate the touch of another human.

Write a letter to someone you appreciate and say thank you.

Bake. Paint. Make something and get creative.

Stretch. Get the blood and oxygen flowing though the body and loosen up the joints.

Stand tall. Slouch and your energy declines too.

Say no to things you don’t want. Don’t feel pressured to have a piece of birthday cake if you don’t want it, don’t go to every family/friend event when you really just need time to chill at home.

Ask for help. If you are running on empty, don’t be embarrassed to ask for help or advice, the person helping will probably feel good helping you in return!

Go for a walk. Fresh air and the sun will do wonders. Feel uplifted and energised.

Play. Stop being so serious and tackle your partner to the ground, play a board game, throw a ball around outside, try skipping.

Nourish your body with healthy food. How do you feel after a heavy meal? Exactly. Eat fresh and your body will love it. Drink lots of water.

Dress and groom for success every day. Wear your best clothes. Wear your best underwear.

Sleep. Buy yourself nice bed linen, wash them frequently. Buy the best Pjs.

Use your best china every day. Every day is a special occasion.

De clutter. Don’t let bills, junk mail, shoes and everything else clutter your home. It clutters the mind.

Spend time with people who make you happy. You become who you hang around. Remove yourself from the energy vampires, the complainers and the victims.

Read. Learn something new every day. Keep the mind active and grow each day. You’re never too old to start a course or learn a new skill.

Use your work holidays. Why are you saving them all up?? They are meant to be used, life is for living.

Stop stressing. It all works out in the end.

Be optimistic. Choose to see life in the positive. How you feel is directly connected to your thoughts. Learn to change your thoughts.

YourTrainerLiz

Life is yours

2011-05-22T15:28:00.000+10:00

~ By Ralph Marston ~

Life is difficult, life is unfair, life is challenging and sometimes painful. And life is so very good.

There are frustrations, tragedies, disappointments, setbacks, heartbreaks, and absurdities. The simple joy of being outweighs them all.

Life is good, because within its realm, anything is possible. Life is good, because no matter how far you fall, there is always a way to climb back up again.

You can complain, fret and worry about all the problems in your life, but you’ll be wasting your time. Or, you can choose to focus on why and how life is so good, and on what you can do to take that goodness and make it even better.

Not only is life good, it’s uniquely good for you in your very own way. The possibilities for expressing your purpose are limited only by your imagination.

Remind yourself often of the great and wonderful value that you already, always have. Life is good, and in this moment that’s bursting with possibilities, life is yours.

Your Trainer Liz

Men, I am over it.

2011-04-26T21:18:00.001+10:00

Today's thoughts...

1. If he gets your phone number but waits more than a day to contact you, he is playing you

2. If he gets your phone number and calls the same day, he could be looking for a keeper

3. If he contacts you only at night, he is playing you

4. If he sees you in secret, only comes to your house or his, he is playing you

5. If he introduces you to others by your name, never partner, girlfriend or something along those lines, he is playing you

6. If he takes you out and touches you in public, e.g., holds your hand, puts his arm around you he could be looking for a keeper

7. If he always pays for you when out, he could be looking for a keeper

8. If he never sees you on a Friday or Saturday night, or doesn’t lock it in until the last minute, he is playing you

9. If he isn’t calling or sending you a text message, he definitely is playing you

Feel free to add yours to the list…

Your Fitness Trainer Sydney

Feelings Of Boredom

2011-04-26T19:25:00.002+10:00

Something my friend said a few days ago which I found to be very insightful (thank you for your insight) was that boredom is a common emotional state for those of abusive relationships.

Thinking further about this, avoiding boredom in this sense could also lead to addictions and compulsive behaviors. These behaviors provide instant gratification and provide an adrenalin rush. Also adrenalin filed relationships could satisfy that excitement.

Research does find that those easily bored are at higher risk depression, drug abuse, eating disorders, compulsive gambling and alcoholism.

Further insights on boredom from my own thoughts and reading… Boredom can be described as:

- Being completely uninterested in what is going on around us

- Having trouble concentrating on what is happening around us

- Neediness for something exciting to happen

- Addiction to physical sensations

- Absence of acceptance

- Refusal of happiness in the current moment

- A form of anxiety and stress

- Intolerance

- The false notion that happiness lies outside of one’s self

- Fear of the mind’s silence

- Without focus on stimulus you are confronted with nothingness. It reveals being as whole.

I did also read that boredom can be a result of too much intelligence. I think we all would like to think this is our problem! If you think of animals for example, smarter animals such as apes need more stimuli in comparison to a snake. That is another way to look at it.

As with everything it is about perception. What I find boring you probably do not find boring. We all deal with boredom differently too, but essentially I think the best thing is to accept life as it is in the current moment.

So much could be said on this topic, a topic I’ll be further exploring!

Your Fitness Trainer Sydney

Our Deepest Fear - Inspiring Quote

2011-04-21T19:32:00.001+10:00

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. You’re playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

- This inspiring quote by Marianne Williamson

Your Fitness Trainer Sydney

I am free of my compulsions, habits and behaviors

2011-04-18T16:46:00.001+10:00

A day of moments, it was a beautiful sunny day. The air fresh, sun warm against the skin, nothing much planned for the day.

It starts with hair dressers appointment, not something I used to enjoy, but past two visits I have learned to think about it differently. I used to think of it as expensive and a waste of time. I couldn’t think of anything worse, sitting there for hours, having to make small talk and getting asked numerous times if I want to read a trashy magazine. But now, it’s a time I read the books I have come to enjoy in peace. I have found a hairdresser who is reasonably priced, and whom doesn’t try talk to me. I enjoy the peace. Sitting and reading positive quotes I start my day. I use the time to feel calm inside and to look better on the outside.

I have also learned now, that if you look your best, it is one less life stress. Have you ever gone out looking like crap to the corner store and of course you run into someone you know?? You want to run and hide? Another lesson I read, walk out the door groomed and dressed in clothes you like. Why add another stress to your life? Feel good with easy things such as your outfit, make up and clothes. Since then I have tossed out all the clothes that are just blah.

Morning was peaceful. Afternoon was peaceful too….

Everything happens for a reason. Felt like I had been through hell and back past two weeks, both emotionally and physically. The universe knew that today I was ready to come into contact with a stranger who knew nothing about me, but said some very significant things.

While I don’t know the exact words, in my own words, this is what he said.

Be. The past is the past, a minute ago was a minute ago. You can’t change it, don’t bring it into this current second. Let it go. Breathe, calm yourself with your breath and be in this moment. If you feel you’re slipping into thoughts of something that happened an hour ago, yesterday or what may happen this week. Stop and breathe. Let it go and Be. The only thing you can control is what is going on right at this instant. I know this right? But I had forgotten, I was brought back to where I needed to be. Water in my eyes.

Last thing I heard, an affirmation, I am free of my compulsions, habits and behaviors…

So breathe, enjoy this precious life, enjoy the moment now.

Your Fitness Trainer Sydney

Living in Alignment for Success

2011-04-10T17:40:00.001+10:00

It’s not easy being truly committed. I claim I’m healthy and want to lose body fat but I had a shocker weekend eating things that were anything but healthy. How many of you do that too? We say something but do the opposite. I know people who claim they are healthy and continue to smoke, that’s not healthy. Then there is the person who cares about their body but goes on a binge drinking session each weekend, but apparently they want to lose weight too. What are you goals, what do you want, and are you living in alignment with them?

I know when I am living in alignment, I feel much happier, I feel energized, and I feel great. When I am not, I start feeling empty, drained and much unmotivated. The problem always is instant gratification. Anyone that knows me, would know how impulsive I am. I do before I think. I’m much more conscious of it then I use to be, work in progress. I know I need to remember short term satisfaction isn’t worth it in the long term. So I’ve slipped up this weekend. But I know my goals and values. They are clearly defined and I remind myself frequently. I do daily things that are in aligned with my goals in health, work, education and relationships. I’m on the right track.

Dedication is difficult. Anything that is truly worthwhile comes at a cost. Challenges will come up. Cake at the birthday party or the body you want? Smoke at the work social party or good health? Do you really want success? If you do, be prepared for effort and sacrifice.

Your Fitness Trainer Sydney

Do you burn more calories if you sweat lots?

2011-03-15T12:04:00.001+11:00

During exercise the muscles and metabolism will generate an increase in body temperature. To keep the body at a safe temperature one of the mechanisms the body uses to cool itself is sweating. As you exercise there is an increase in blood flow to the body, and sweat is excreted. As the sweat evaporates the heat is lost, reducing body temperature.

Everybody responds differently to exercise. Gender, age, fitness levels and environmental conditions all affect a person’s sweat. Medications can also cause a person to sweat more or less. It is theory that a more conditioned athlete will sweat more than an unfit person. This is because the athlete’s body is more used to the stress on the body and can efficiently cool the body.

If you exercise in an air conditioned room, you will not sweat as much as the cool air evaporates the sweat faster. It does not mean you are not burning as many calories as opposed if you were sweating outside in the heat.

The intensity and length of time of your exercise determines how many calories you are burning, not how much you sweat. Don’t delude yourself and weigh yourself directly after an exercise session. Your weight may go down on the scales, but it’s just water loss, not fat! One litre of water or sweat is equivalent to one kilo. It can be useful to weigh yourself before and after a session, but only if you are checking your hydration levels.

For low to moderate exercise for a period of one hour of less, water is a good choice to stay hydrated with before, during and after the sessions. If your session is of high intensity lasting longer than one hour a sports drink can be better suited to replace the carbohydrates and electrolytes.

Your Fitness Trainer Sydney, Inner West Fitness

Wise Mind Accepts

2011-03-09T14:11:00.001+11:00

I was just sitting on the lounge, and remembered something powerful once told to me a few years back, ‘wise mind accepts’. I was feeling tired, drained and unmotivated. Why well mostly due to my thoughts. I was thinking about reputations and how some people don’t say sorry. ‘Actions speak louder than words’, while actions are something I take most notice of, sometimes it would be nice to hear the words too. Why do some people not say sorry? To say something good comes out of every bad situation, whether true or not makes no different. A genuine sorry, can be felt, can be heard and you can see it. I once thought reputation was everything. But I have learnt of recent that while reputation can be tarnished, character will outshine. If someone wants to make up lies to protect themselves, bully, be unethical, let it be. If people have chosen to believe lies, let it be. I can’t change others, I can change myself. It all starts with the man in the mirror.

Note to self, wise mind accepts.

Why wise mind accepts? Some things are thoughts, some are fact. I assume what you think. I know sorry would important to me, but that’s just my value.

Time to reenergize myself, mind over body!

Your Fitness Trainer Sydney

Do You Drink Your Calories?

2011-03-07T13:08:00.002+11:00

Summer is over and we’re approaching the cooler months. We turn to hot drinks to warm us up. Let’s avoid weight creep and maintain our weight over Autumn and Winter. Do you want to be drinking your calories or eating them? Eating whole foods makes you fuller for longer. Drinking your calories, do you still feel hungry?

1. Replace full fat milk with skim. One cup of full fat milk is 163 calories, 9 gm fat. Skim has 105 calories, 0.3 fat. One cup may not affect your calories and fat intake for the day. But take a look at how much you are drinking. It’s not uncommon in one hot drink to be drinking 2 cups of milk, or in an a cold milkshake to be drinking up to 4! That adds up to a lot of fat.

2. Make your hot chocolates at home with water instead of milk. 200 ml of Jarrah Chocolatte Extreme prepared as directed, only 50 calories, 1 gm fat.

3. Starbucks tall cappuccino skim: 64 calories, 0.1 gm fat vs whole milk: 92 calories, 4.7 gm fat

4. Starbucks tall hot chocolate skim: 192 calories, 1.8 gm fat vs whole milk: 258 calories, 10.2 gm fat

5. Starbucks tall white hot chocolate skim: 270 calories, 4.2 gm fat vs whole milk: 342 calories, 12.6 gm fat

6. Gloria Jeans regular mocha skim: 164 calories, 0.7 gm fat vs whole milk: 233 calories, 9.2 gm fat

7. Instant coffee no milk 1 teaspoon: 5 calories

8. Nescafe cappuccino mixes, average: 80 calories, 3 gm fat

9. Add ons: 1 teaspoon of sugar 25 calories, whipped cream 62 calories and 6.1 gm fat

Calorie and fat figures taken from Calorie King, http://www.calorieking.com.au/

Your Fitness Trainer Sydney

Have you been drinking water today?

2011-02-17T15:33:00.001+11:00

Water is essential for the body. Approximately 55 – 75% of the body is made up of water. A person can live over a month without food, but the body couldn’t survive longer than a week without water.

How much should you be drinking? This number will vary depending on a person’s size and activity levels. If exercising you want to replace the fluids lost after the session. Weather and humidly also impact how much you should drink as you’ll experience most fluid loss through perspiration. As a rough guide, aim for about 1.5 – 2 litres per day of drinking water a day.

Why water?

1. Water helps with weight loss as it can aid in regulating the appetite. Often you feel hungry when in fact you are just thirsty.

2. Water helps with energy levels, often fatigue can be a sign of dehydration.

3. Water can alleviate and prevent headaches.

4. Water flushes out the toxins in the body.

5. Water reduces bloating and fluid retention. If you don’t get enough water your body tries to hang onto the water it has. This causes you to feel bloated.

Tips in increase water:

1. Have a glass of water at each changing point of your day such as upon waking, when you leave the house, when you arrive at work, before you have a meal, etc.

2. Carry a bottle of water everywhere you go. Have it on your work desk, have it when you are in the car, or on the train and where ever else you go. If it’s in sight you’ll be reminded to have it.

3. At work if you find yourself forgetting, set reminders in your work calendar every hour to drink a glass.

4. Make it a rule you must have at least one glass of water at each meal.

Interesting Fact:

1. In flight a passenger can lose up to 1.5 litres of water in just 3 hours!

Your Fitness Trainer Sydney

Maintaining Momentum

2011-02-06T15:22:00.001+11:00

How many people lose a few kilos then put it back on? And then they do that again? We all know them, people who will start something, but never finish.

Starting is always much easier, then maintaining and sticking to a plan.

Thoughts on maintaining momentum:

Think less, do more.
Take small steps. Start something drastic and you’ll give up feeling exhausted.
Sometimes you have to do it, even when you don’t feel like it.
Feel excited, your defined goal should fulfil a purpose.
Lose the escape clause. Quit using excuses. It doesn’t matter if it is raining, or if it is hot, or if you have your friend’s party to organise. Work around it. Things will always come up.
Find someone to be accountable too. Maybe a friend or a trainer. You won’t want to let them down, even if you are willing to let yourself down.
You’ll regret not doing it, but never will you regret doing it.
Keep setting goals. Don’t train for the city to surf and then stop there, or lose weight for a wedding and go back to normal bad habits. Set new goals. Goals should keep moving forward as you do.

Your Fitness Trainer Sydney

Stair Running

2011-01-20T12:42:00.001+11:00

Running stairs is a form of high intensity interval training. It improves your cardiovascular fitness, building both strength and power. No fancy equipment is needed for a fantastic workout.

How to do it? It’s simple, sprint up and then walk down. Depending on the amount of stairs you could aim for ten seconds up, recovery for 30 seconds walking down. That is a 1:3 work to recovery ratio. If you can’t find stairs, another option is a steep hill.

You may like to aim for about 12 minutes. Depending on where your stairs or hills are, warm up with a brisk walk or jog to the area, and then cool down by jogging back followed by stretches. Try one per week and build up slowly based on your fitness and goals. If you can’t do 12 minutes, start slow and try just a few intervals each time. Mix it with your steady state cardio and resistance training

A stair workout is tough and you do need to be fit as your pushing your heart rate up high. Always consult a doctor if you have any health concerns.

A few benefits:

- It is time efficient, you get great cardiovascular conditioning and better then steady state cardio in a small amount of time

- Fantastic workout for the legs. You work your quads, calves, glutes and hamstrings.

- Adds variety to your workouts. It can be fun and different to your normal steady state cardio which can sometimes be more boring.

Your Fitness Trainer Sydney

Walking vs Jogging

2011-01-13T11:25:00.001+11:00

Going for walk or jog outdoors both offer health benefits. Walks can be more social. You would catch up with a friend for a walk rather than eating calories at your local coffee shop.

Walking is a less impact on your joints. This may be better if you are carrying extra weight and find you have knee or ankle problems. If your aim is weight loss, as walking is slower than jogging you will need to increase the time you walk to cover the same amount of distance. But something is always better than nothing. Take it easy if you are just starting out and gradually increase the minutes each week.

If walking and you do want to burn more calories, try an incline on a treadmill or walk uphills if outdoors. You’ll use more energy and improve the strength in your glutes and quads.

Jogging will be more beneficial for most. If you are in good health and want to increase your fitness or lose weight then this would be a better option. Finding areas of grass rather than concrete is better to reduce the impact on your joints.

As with walking, jogging up hills burns more calories to flat grounds. A study at found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground.

A few benefits of jogging rather than walking:

- Cardiovascular benefits: your heart rate is higher jogging, improves over all fitness. Jogging improves your endurance.

- Weight loss: when jogging you are working harder then walking, working harder means more calories burned for the same amount of time you may have walked.

- Increased endorphins: heard of runners high? When you jog you release more endorphins than walking.

Jogging is a form of steady state cardio working the endurance system. In the rights amounts it can be a good tool for fat loss and has mental benefits. Your body always adapts to exercise and therefore you need to vary the type of cardio you do. Another form of cardio is high intensity interval training such as sprints or stair running.

Your Fitness Trainer Sydney

Beware of Salt

2011-01-05T16:35:00.001+11:00

Are you aware of how much salt is in your foods?

Salt is made from sodium and chloride. Sodium is in many of the foods you eat day to day including cereals, yogurts, dried fruits, canned tunas and your ‘healthy’ frozen meals. The food doesn’t have to taste salty to have high levels. Check the labels, some foods labelled as healthy have alarmingly high levels of sodium. One meal and you can have consumed a day’s worth of sodium.

We do need salt, but most of us consume too much. Sodium controls fluid balance in the body. Too much salt is linked to high blood pressure, which puts you at risk to cardio vascular and kidney disease. It also causes fluid retention. Too little sodium may cause low blood pressure.

We need 460 mg a day for good health. The National Health and Medical Research Centre’s (NHMRC) advises that adults should aim to consume no more 1,600mg of sodium in order to prevent chronic disease. It is estimated that most of us consume double this.

Try for a day recording the sodium you consume. Just one processed meal per day can have you eating through your limit.

- McDonalds Crispy Chicken Tandoori Wrap: 955 mg

- McDonalds Might Angus Burger: 1360 mg

- MDonalds Large Chocolate Milkshake: 411mg

- McDonalds Large Fries: 435 mg

- John West Tuna & Bean 185g, roasted capsicum: 700mg

- Coles Tuna Sweet Chilli 95g: 555mg

- Lite n Easy, Braised Chicken & Almonds frozen meal: 1370mg

- Burgen Rye Bread, 2 slices: 325 mg

Reading labels:

Check the % of daily intake column on the label. This percentage will be based on the NHMRC target. Alternatively check the quantity per 100g to compare different foods.

1. Low salt/sodium: up to 120mg/100g

2. High salt/sodium: more than 600mg/100g

Tips to reduce sodium:

1. Avoid processed meats, fast food and canned foods. Choose fresh.

2. Prepare meals yourself so that you are in control.

3. Use herbs, spices, lemon or vinegars for flavour rather the pre made sauces or marinades.

4. Do not put salt on the table at meals.

5. Try gradually reducing your salt intake with meals, taste buds do adjust.

Your Fitness Trainer Sydney

Eating Out? Check the Menu Online First!

2011-01-02T13:46:00.004+11:00

When dining out it can pay to check the menu beforehand online and do a bit of researching so that you make the right decision on the day.

I recently went to Outback Steakhouse with a group of friends and therefore for their benefit and mine I’ll use this restaurant for an example.

If you were to order the wings and cheese fries for entrees, and split between 5, how many calories, fat and sodium would each person be consuming (figures from calorieking)?

Wings per dish (not including the cheese sauce):

Calories 2145

Total fat 185 g

Sodium 3711 mg

Cheese Fries:

Calories 2136

Total fat 151 g

Sodium 2344 mg

Per person consumed (assuming 5 people each ate the same amount):

Calories 856.2

Total fat 67.2 g

Sodium 937.6 mg

How much sodium, fat and calories should you be consuming?

As a very rough guide as it is dependent on numerous factors (figures from Calorie Fat and Carb Counter 2010):

Female:

Calories 1200

Total fat: 30

Sodium: 1600 mg

Therefore by just consuming appetiser a female you would have consumed 71% of her calories, 224% of her day’s fat, and 59% of the sodium intake for the day.

Male:

Calories: 1500

Total fat: 40

Sodium: 1600 mg

Therefore by just consuming appetiser a male he would have consumed 57% of his calories, 168% of his day’s fat, and 59% of the sodium intake for the day.

This is just an appetizer! Chances are each person would then go on to consume a drink, main and then maybe a dessert....

It’s not too hard to work out why we have an over weight population!

Your Fitness Trainer Sydney

Happy New Year!

2010-12-31T11:43:00.001+11:00

The last day of 2010! I hope you all had a great year and achieved all that you hoped.

I’m feeling good and happy about the year. I learnt so much this year, through books and most of all the people around me. Thank you to all that have been there for me this year and for teaching me to become a better person.

This week I uploaded some templates onto the website and sent out the new newsletter for January. I look forward to hearing about your goals. Please share. I do think if we tell people about our goals we will more likely achieve them. The possibilities are endless, you are only limited by your imagination.

I hope you have a wonderful night, filled with lots of memories, be safe!

“I got a feeling that tonight’s gonna be a good night
that tonight’s gonna be a good night
that tonight’s gonna be a good good night wooh hoo”

See you in the new year:)

Your Fitness Trainer Sydney

Let It Be

2010-12-27T18:21:00.001+11:00

You think you have it all. You’re the luckiest person in the world. You wake up each day feeling grateful for all you have. But in a moment, in the blink of an eye, you lose it all. Everything you know changes. Just like that.

Your day that you thought would end just like any other is different. It’s been taken. Or what you perhaps realise later is that it was never yours to begin with. Your world is shattered to a million pieces. You are lost. You do not know who you are. You had goals, dreams and hopes yesterday. You were happy yesterday. Today you have nothing. You are nothing but a physical body, nothing in the inside, empty. Life as you know it is different. Joy, excitement, you do not know what that is anymore.

All you can do is run. Run from the fire inside. Run from the chaos. You run faster than ever before. You run longer then you ever thought you could. Each day and night your desperation for inner calm only triggers more panic. So you run even more the next day. Maybe the fantasy can come true. Maybe tomorrow my life will be back.

The moment comes where you can’t run forever. Today is a new day, what I had yesterday was just an illusion.

I can’t have it back. But I can rise above the flames and pounding inside. I thought I knew who I was. But I did not. All I had was things and people around me. I now have me. I can only depend on me. No one can make me strong, I will do that. My goals are mine. I am adaptable. I can change. I do not wish anyone to feel this or experience this, and I would have preferred not to have had this happen. But it has, and I now I will be changed forever.

If I choose to keep running I will always be empty. Feelings are fuel. I do not want feelings of numbness. It is now time to stop. Let the past be. I will refuel, be kind to myself and be all class. It is my choice, to let my thoughts dictate feelings of sadness and grief, or my choice to dream and reach for the stars.

Only I can control my thoughts and feelings. The power to everything I want is inside me. I am happy.

Let it be.

Your Fitness Trainer Sydney

How to Create a Healthy Kitchen

2010-12-23T12:54:00.005+11:00

Changing the organisation of your kitchen can help you achieve the body you want.

1. Throw out lollies, biscuits and chips. If it isn’t in the house you can’t eat it. If you really are craving it, you’ll have to go to the shop.

It will make you re-evaluate how much you really want it. If you do find yourself at the shop, buy a single serve. Just buy one ice cream, one chocolate bar or one small packet of chips. Buy as you need. Don’t stock up.

2. Move your fruit and vegetables to the middle of the fridge. Don’t hide them in the crisper. When you open the fridge and in the most prominent position are your fruit and vegetables you are more likely to choose these to snack on.

3. Leftovers should be stored in containers and towards the back of the fridge. Why increase temptation by putting last night’s pizza, or leftovers at the front of the fridge.

You open the fridge many times a day, re organise so that you only see the good stuff. Better still, get the in habit of freezing left overs to avoid you constantly going back for more. Even better, give it away to someone else or throw it out. It may be wasting food, but if it’s last night’s take out, better in the trash than around your waist.

4. Buy lots of small containers or zip lock bags. When you do your supermarket shop, get in the habit of dividing up large packets into single serves. You can do this with nuts, dried fruits and even cereal.

5. Use small plates and small spoons. ¾ cup of cereal looks like a lot in a small bowl, but in a larger bowl, you’ll feel unsatisfied. Using a small spoon will slow your eating down. We often eat too quickly and shovel down too much food. Our brains don’t get a chance to tell you that you’re full. Slow down and enjoy what you are eating, let the body send the signals to the brain to tell you that you’ve had enough.

Out of sight, out of mind.

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Your Fitness Trainer Sydney

Time To Give Up?

2010-12-21T10:47:00.001+11:00

Our greatest weakness lies in giving up. The most certain way to succeed is always try just one more time. Thomas A. Edison

Sometimes we start a journey only to realise it perhaps isn’t for us. Maybe it was a weight loss journey, only to find your failing. Messing up and putting the weight on again doesn’t mean your fate is sealed. Refine your last strategy and give it another shot. Commitment is what will get you over the line. Successful people are totally committed even when it gets tough, motivation comes and goes. Commitment is always present. Never give up.

How about other areas in life? Maybe started a career in finance only to realise you hate it? Maybe you started your own business only to be stressing each night because no money is coming in? Maybe you’re in a marriage or relationship only to feel you’re sick of sorting things out, it’s not getting better?

You don’t really want to hear the label failed business, failed marriage, so you keep on going. Is that commitment, is that stubbornness, is that being stupid or it that pride?

Sometimes you do have to say enough of something. But you still get up again and try another path. It’s not about failures and quitting. If you are a negative person you may see it as a failure. The positive person will look at it as a lesson. It doesn’t mean over think the situation, keep taking action. Winning requires effort. Learn something, and try again in life.

Being proactive gets the results. Don’t dwell on things that can’t be change. Try something else. Failure is a perception. You only make it failure if you think it. Find the lesson and get rid of the self pity, feeling sorry for yourself or feeling like a victim. Sometimes things aren’t fair in life. But that’s how it goes. It’s just a challenge. Out of every crisis is a blessing, a blessing because you are now stronger, wiser and more determined.

Your Fitness Trainer Sydney

The Power of Your Social Network

2010-12-19T16:02:00.001+11:00

I have the most wonderful friends. I cannot imagine the past year without them. I’ve learnt so much from them with their kindness, generosity and support. I’ve also learnt who I don’t need in my life. My lesson from them, words are cheap, actions speak louder than words.

I believe we become who we hang out with. Some people are constantly negative, emotionally draining, wallow in self pity and jealous. They are toxic and are more interested in seeing you miserable like them too. They do not want to see your succeed. Spend enough time with them and you become cynical and twisted too.

Attitude is contagious. Surround yourself with people who are inspiring, selfless and happy. Surround yourself with people who encourage you, want you to succeed. Share your goals with like minded people. Social network can make or break your efforts. With likeminded people, not only will they give you support and motivation, but they will be able to relate and help with their own information and thoughts.

A study published in the International Journal of Behavioral Nutrition and Physical Activity found that physical activity and healthy eating behavior were both strongly affected by social norms. The women that moved in healthier circles were more likely to eat well and get more exercise, suggesting that healthy behavior may be contagious.

If healthy behavior and attitude is contagious, who are the people in your social network? Do you want to become what that represents?

Your Fitness Trainer Sydney

Holiday Specials: The Gift of Health

2010-12-15T13:28:00.001+11:00

I’m offering some holiday specials until the 31 December 2010. Great bonus offers to have you reaching your health and fitness goals in no time. Or purchase as a gift voucher for family and friends.

Personal Training One on One Sessions

1. Purchase 4 weeks of sessions and receive 4 weeks free to any of the group sessions

2. Purchase 8 weeks of sessions and receive 8 weeks free to any of the group sessions

3. Purchase 12 weeks of sessions and receive 12 weeks free to any of the group sessions

For more information on personal training or the outgroup sessions http://www.innerwestfitness.com

Make the call today and change your health for the better.

Happy Christmas and Happy Holidays!

Your Fitness Trainer Sydney

Discover your Potential with Goals

2010-12-15T11:18:00.002+11:00

To achieve we must have goals. When thinking about your goals, you need to be specific. A vague goal of wanting to lose weight won’t get you anywhere. You need to know where you’re at before you can be realistic with your goals and time frames. Find out what your body fat percentage is, your muscle mass, measurements, understand where you are today. Then plan how you will get there and by what time frame. The more you plan out your goals the more likely you are to reach them. You’ll feel excited and feel ready to get started on your new plans. We all get more things done when we are excited.

You may set goals with any areas in life. Define what it is you want, what do you want out of your personal relationships? What do you want to achieve with work, or financially? This time of year is also a good time to reflect and make changes. What things do you need to change, what habits caused you destruction, what habits worked for you? When do you feel best, when do you feel worse? What does your perfect body look like?

Your goals will be much easier put into practice if you really think about what you want. With the goals clearly defined you’ll then me able to make the everyday choices to lead you towards the right direction. Be proactive about your goals. Don’t wait and hope for the right time, it will never come. Opportunities are created by you, your desire and drive. We don’t get results without effort. Accept it. Stop searching for a quick fix. Did it work this year? Or the year before? That’s what I thought. Create action. Simply having a goal doesn’t work. Step outside the comfort zone and start doing. Same produces same. Procrastinating and over thinking produces nothing. But being uncomfortable makes you grow, change and be a better you. The hardest part is starting, but once you start you’ll have the momentum, the excitement, the results and you’ll wish you had only stopped being lazy earlier. Don’t wait to 2011. You can start today.

Don’t forget you must believe in your goals. Believe in them 100%. The power in reaching your goals is in the mind, think positive and believe you can and will. If you can think it, it is possible. Think big and reach your potential.

Motivational Tips

1. Carry your goals with you all the time. Write them in your phones notes, or on a small piece of paper. When waiting around, take it out, remind yourself of them.

2. When you wake, and before you go to sleep, read your goals. If you start the day reminded of what you want to achieve you’re be more likely to make the conscious choices during the day. Create the day in advance.

3. Visualise yourself reaching the goals often. Imagine what you will look like and what you will feel like. Create the pictures in your mind and the emotions of having it now.

"Your imagination is your preview of life's coming attractions." - Albert Einstein

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Your Fitness Trainer Sydney

Sunday Thoughts and Ramble, Negotiating...

2010-12-12T15:29:00.001+11:00

Today, I went for a jog. It was not negotiable, I just did it whether I felt like it or not. On a scale of 1 to 10, 10 being me really wanting to do it... I was probably a 5. I did it because that’s what I do. I exercise regularly, rain, hail or shine. You can't think about it, I won't think about it, I have to just do it. Start thinking whether you should or shouldn't exercise today, give yourself the option to opt out, and then there is a good chance you'll make an excuse and find something else to do.

Why do so many people fail to make looking after their health a priority? I wake up in the morning and brush my teeth. Would I ever not? No of course not, I just do it, it’s a habit, a routine. I make my bed every day. Why? From an early age I was taught that is what you do, each day you make your bed. Do you shower every day? Yep, you just do it. Would you ever say, im too tired to brush my teeth? Or I’m too tired to get changed, or I don’t have time so I’ll go to work in my pjs today. No, it’s not something you think about, because there are no other options. It’s not acceptable to think or do that. These things are non negotiable things you just do, it doesn’t matter if you feel like it or not.

Seems simple to me, want to be healthy, fully functional, feel good, have energy and live each day to its fullest. Exercise and sensible eating, it’s not negotiable. Do not give yourself the option not too.

Your Fitness Trainer Sydney

Flexibility

2010-12-09T11:39:00.002+11:00

I am not flexible. I need to work on this harder than most. My spine isn’t straight, this leads to further imbalances in the muscles and tightness as the body tries to compensate. Most people like me do not like stretching but it is an essential part of an exercise plan.

The better our flexibility the better the range of motion we have. Why do we need a great range of motion? You activate more muscles which leads to more muscle stimulation and more adaptations. We need adaptation for muscle growth, muscle strength and too create lean look. Tightness creates shorter muscles.

I was doing a rotator plank today, a plank where you lift one arm up and move from 12 o’clock to 3 o’clock. My gosh, what a reminder that exercise was that I need to work harder on my shoulder flexibility. My range of movement was terrible, I couldn’t straighten my arm properly in the required position. I didn’t have the range, because of tight shoulders. This meant I wasn’t getting the most out of the exercise. Tightness restricts movements, you don’t stimulate as many muscles and you will be more prone to injury.

Squats, how many times do we see people squatting staying in the top half. Tight leg or hip muscles will prevent you getting low. But if you don’t have tight muscles and have the range, get low! The lower you go, the harder it is because you activate more muscles but isn’t this what you want? If you are going to do it, do it properly and get the most out of the exercise. The only person you are cheating is yourself. It is better to lift a lighter squat weight and do it right, rather than lifting heaving but only going down 25%.

Injuries can often be the cause of muscle imbalances and tightness. You can start to put pressure on joints as the body compensates, the wrong muscles will pick up the slack and work harder, and the ones that should be doing the work become weaker and weaker. We exercise to be healthy, you can’t be healthy if you are injured.

Reminder to myself, will use the foam roller every night and stretch consistently. Ask me this time next week if I’ve done it every day!

Your Fitness Trainer Sydney

Where Do You Find Motivation

2010-12-07T11:41:00.002+11:00

I don’t really know the answer. Do you? I think the motivation comes from how I feel. When I look in the mirror and see soft and puffy I feel like crap. I know I should eat better today, I know I should train harder today. But I feel like crap, and so I’m less inclined to really try. But when I look in the mirror, see the results, see the muscle definition, I feel great. I feel ready to go out and train hard with intensity! Momentum is there and I just keep working harder and harder.

Maybe that’s my motivation. I love how it feels to see the results of consistent training and eating well. When everyone around me is eating KFC for lunch, I’ll choose something else, I know I’ll just feel like sluggish afterwards eating the fatty takeout. I am not much of an alcohol drinker, maybe the odd glass here and there, and again I know I’ll just feel like awful the next day. That’s my motivation in avoiding it. I hate how eating poorly feels and I hate how not exercising feels. No worse feeling then not fitting into your jeans, or changing outfits over and over again because everything you put on makes you look fat.

But some day’s motivation is simply not there. Some days we just don’t feel like it. I always say better not to think about it. Just get up and put your workout gear on. The more you think about whether you feel like the less likely you’ll end up going to the gym. Have you ever regretted a workout? But I guarantee you regretted not going?

Your Fitness Trainer Sydney

The Day After

2010-12-06T16:15:00.001+11:00

The guilt, remorse, why?? Who has been there? For one reason or another you feel regret. It was a bad choice and you know it.

We all regret different things, question is how best to deal with it the next day? Maybe yours was polishing off every food item in the house last night. Maybe yours was last night’s binge drinking session. Maybe you woke up this morning in your ex’s bed! I think we all at times do something we probably wish we could take back!

My ones tend to revolve around food. I can eat and eat mindlessly. A few hours later I feel I’ve consumed a week’s worth of food in only a few hours.

Now what to do? I really do believe the best thing is not to dwell on it. Okay you had one tubs to many of ice cream. But the worst thing you can do is starve yourself the next day. You’ll only end up towards the next binge. Just get back on track, start again. Try again, always try again and try now. Do not say to yourself, well I’ve already had 2 tubs of ice cream, may as well have another! You can prevent more damage by just starting now.

Be kind to yourself, accept but acknowledge and move on.

Negative self talk and putting yourself down is only going to bring more of the same, energy flows where attention goes. But I don’t think you should pretend it never happened either, maybe it was a loved one who you had a massive fight with last night? Acknowledge and pay your apologise where due, acknowledgment helps you reflect so that we don’t repeat the actions. And personally I think it's important in perhaps another person's healing process. In the case of food, it's important to look at what was the trigger? We just shouldn’t stay fixated on something that can’t be taken back.

Quote I read last night and really like, it can be applied to many things in our lives.

You can't go back and make a brand new start, but you can start from now and make a brand new ending...

Your Fitness Trainer Sydney

Why I Love BodyPump

2010-12-02T14:08:00.001+11:00

It was about 4 years ago that I first attended my first BodyPump class. I can still remember the very first time. I remember thinking how hard it was afterwards, I was only squatting with 2 kilos on each side!

How much has changed since then. This year I became a BodyPump instructor. I still find it hard, it never gets easier and that’s the way it should be. You need to keep upping your weights and improving your range.

What I love about BodyPump is that it gets females doing weights, and it gets males working on muscle endurance.

Females shy away from weights. I hear it constantly as a personal trainer when I suggest weights, “I don’t want big arms”. When I hear that I want to get a tape measure out and measure their fat arm and compare it to mine. No my arm isn’t perfect, but there is muscle and definition from doing weights. Better then a large fat flabby arm. It is really hard work to get big muscles, women don’t be afraid of doing a body pump or weight session. Doing a few sessions a week won’t get you looking like a man.

Going slightly off topic, if you want to lose weight, you have to do weights! Doing cardio day after day isn’t going to get you the best results. You will become a smaller, flabbier you, and plateau. I know this from experience, when I first went to the gym I didn’t really do weights. Okay I would go to the pin machines, try using them and spend maybe 10 minutes there. Was I getting any results, no. All I was doing was wasting my time, not because I was lazy, but because I didn’t know any better. I didn’t think to venture to the free weight section because that’s where men train. However once starting BodyPump you learn as you go, you learn how to do exercises which involve free weights! Use it as an educational tool if nothing else. Learn technique, tempo and correct range of motion.

BodyPump is a good opportunity for men to work on muscle endurance. Men typically focus on lifting the heaviest of weight and typically don’t do class. Try BodyPump men, you’d be surprised, it’s not that easy. If you want to develop the best muscle definition and strength you need to add an endurance component to your workouts too. If it’s not BodyPump, still incorporate some low weights and higher repetition workouts. Again men, you may learn something about technique, you do not do a bicep curl by swinging your entire body, stillness! You want the best results, the best technique is what will get you there.

The downside of BodyPump, it is endurance based, so if that’s all you’re doing your strength may be neglected. It’s good to lift some heavier weight and low reps too.

It’s always about variety, changing up your routines. When doing the classes each week, don’t always use the same weight, challenge yourself and up the weight. Hopefully your instructor will change the release every few weeks too. If you’re still doing the same release after 3 weeks your body won’t be getting the most out of it. Don’t be afraid to remind your instructor to do another release!

I did BodyPump today! Have you? Or maybe you did some other weight training?

Your Fitness Trainer Sydney

About Your Fitness Trainer

2010-12-01T16:38:00.001+11:00

I always have so much to say about health, fitness and exercise! This is because I'm so passionate about it. I am a much stronger person both physically and mentally due to exercise.

I thought I’d just start the blog with a little about me. Hopefully this will provide a glimpse of my personality too. I apologise in advance as this will probably be long!

I don’t know everything there is to know about exercise or nutrition. I’m no doctor. I speak from my own experiences and learn each day. I learn from my mistakes, my successes, from others and from reading a lot. This blog is my point of view.

An interest in fitness came to me in my later years. Unlike a lot of personal trainers I wasn’t athletic growing up, I had no interest what so ever in any sports or exercise. So what happened? How did I find this new passion?

It really did begin out of boredom more than anything else. Working in your typical office environment on the computer all day I would finish the day tired, exhausted.

So I joined the gym. I joined the gym so that in my lunch break I had something to do. I needed a proper break during the day, to break up the boredom, to re energise myself.

Did I enjoy it? Not for the first 6 months. The first 6 months, I went about three times a week, I was looking better but I did not enjoy it. Why did I keep going? I had the support and encouragement around me. This really does make all the difference. I would call up my partner of the time, complain how I didn’t feel like going, and he would encourage me, ‘you’ll feel better after you go.’ Or encouragement would come in the form of compliments.

A support network can really make or break you. If I didn’t have my partner I would have given up. Gone back to sitting at my desk feeling tired and feeling yuck. You do have to be careful who you choose to hang around. Friends can sabotage your efforts. Women get jealous. They don’t want you looking better than them! It’s the truth. They will encourage you to eat a piece of cake each time it’s another person’s birthday in the office. The one that I hate, ‘you’re looking so pale, you’ve lost too much weight’. Please, I’d rather look a little pale then to be fat like you. Okay I don’t say that out loud but you understand I don’t appreciate jealousy.

I was lucky I had support and I worked in a male office environment. No females to give me their opinions. With the right support network, I did develop the habit of exercise in that time and that was the key. I was consistent and I was rewarded by my efforts by the scales. I didn’t change my diet as I’ve always eaten well, just added exercise to the mix and I lost a few kilos.

This is also where I can now see why having a personal trainer is a great resource for someone to have. (Before I continue I do want to make clear, this blog isn’t about me selling sessions, I’m on this blog to share my experiences to help others, we can all learn from each other). For those that don’t have that support a personal trainer can provide that. They can be reached during the day, you can send them a text, ‘I don’t feel like exercise’, ‘I just binged on a tub of ice cream’, and whatever else you want to say! And if you have a great personal trainer, he or she will get you back on track, give you the support and guidance that you may not have.

It was at about the 6 month mark, and the habit was developed, but then something else happened. I became confident enough to try a class. Of course I went straight to the back, but I gave it a go. Best thing I could have done! The music, the atmosphere, the motivation, all of it combined meant that I enjoyed it so much. The instructor was friendly, welcoming, and gave options for those less experienced like me. I felt comfortable and I kept going. Each day I was excited to go to the lunch time classes.

My mind set changed, I didn’t go for something to do or because I should. I didn’t go to lose weight. I went because I felt great going. It made me happy, confident and energised. The more I went, the better I got and I had my spot at the front of the class! Yes I was now one of those.

So that’s the story. From here my fitness levels just continued to grow, I wanted to get fitter, I wanted to get stronger and I wanted to try new exercises. My first moment of inspiration came from a class instructor. I always knew she was older, maybe 50, I knew from her face even though her body was tight and she was super fit. One day after the class, she shared it was her birthday and we had given her a gift with the energy and efforts we gave. It was her 60^th. I couldn’t believe it. That was my inspiration from then on, if she can give it her all for an hour class, I can each time too. I will never forget her. Since then new people have come into my life and provided further inspiration. Some have gone, some still around.

We all have our ups and downs. I do struggle like others at times. I’m an emotional eater. Some days I don’t exercise because I simply don’t feel like it. In the end, I am consistent, and if I have a setback, I pick myself up again. I keep trying and setting new goals. I won't start on Monday, I'll start now. I like exercise because it makes me feel good, I enjoy challenging myself, it gives me energy and clears my mind. I don’t feel good being fat. Eat like crap, and you’ll feel like crap. Why would I want that?

My mission is to help others feel good about themselves. I want everyone to have the energy to do whatever it is they want. I want to be able to educate people how to make healthier lifestyle choices. We all enjoy different things, I want to help you find what it is that will make you passionate about health. We do need passion, this is how we stick to things long term and we achieve the best success.

With good health and fitness you will live a longer, happier and healthier life.

Your Fitness Trainer Sydney