Goals for 2012

So it's almost the end of the year ! At around this time, I sit and reflect on the past year and what I have and have not yet accomplished.  I generally feel pretty good with myself as I tend to complete most things I have on my list  (the secret is to keep it simple).

What I haven't accomplished I just put back on my list for the new year.  The easiest and best way to set goals or I guess, new years resolutions, is to be honest with yourself in what you want to achieve and the  realistic possibility of getting it done.

A method of setting goals, taught to me while studying fitness is the S.M.A.R.T. system.  

Make sure your goals are Specific.  Measurable.  Achievable.  Realistic.  and have a Timeframe.

So I've had a quick think about my personal goals for 2012 and have come up with a few goals.  Im sure I'll add some more throughout the year but the main goals for me are as follows :

# Spend more quality time with my family

# To train for my 1st marathon -aiming for Gold Coast July

# Focus on building my personal training business and targeting my business plan goals

# Maintain a daily skin care regime

# Ensure I do breast checks every month

# Taking more photos of my children 

# Building up my blog and adding video exercise streams

# More random acts of kindness

# Complete a 1 week Muay Thai boxing training camp in Thailand

Just briefly noted for this purpose.  I have a notebook that I use to write down all my goals and to do lists.  It's a lot more detailed and messy than this though. I am the queen of to-do lists and love the act of the huge tick off when they're done. 

Basically, I want to invest in my long term fitness and health by leading a healthy lifestyle with my children and husband.  There is nothing more important than health, and this past year has surely managed to cement the importance of this statement to me.  So I hope you're all having a think about what goals you would like to achieve in 2012 ... And for all my clients that are reading this :  I look forward to hearing your new goals and hope I can help play a part in helping you achieve them.

Garmin stats..

Went out for a run this morning with my running partner....the Garmin.  I had to borrow my husbands one, which is a lot sleeker than mine.  I hadn't downloaded my past runs so my database was full.  Hello forerunner 610.

I have been running with my older style Forerunner 305 for the past year, and i can honestly say it is an amazing tool to have.  It GPS tracks my route, my running pace, distance and so much more.  I download my run on my mac and keep track of my progress and running history.  I dont like to run with the heart rate monitor strap as I find it too constricting but they are a great way to track how hard you're working.

The Forerunner has been extremely invaluable in all my runs, especially the 1/2 marathons.  I have a visual of my pace so that i can slow myself down or speed up as my splits suggest and its set to beep me if Im slowing down too much.  I would highly recommend any runner or upcoming runner to invest in one.

Before my husbands purchase, I ensured I researched the various models in order to get the right one, the following link to Dc rainmaker is a great research info site.  This guy is amazing.  He road tests many different gadgets and gives an honest report and opinion on them.  He is also an amazing athlete, have a look at his site and amaze at his accomplishments.

http://www.dcrainmaker.com/

So my exercise has been done for the day, I got home and did some stretching and core work to finish.

The rest of the day is free!!!

Skin nutrition

My beautiful friend and client "V"surprised me with a very special and thoughtful Christmas present.  I thought it would be a great opportunity to discuss the importance of a skincare routine.

Or in my case, a complete lack of one.  We all worry about our image and a very important part of this is how our skin looks and feels.  I would always start by saying that our diet plays a huge role in this.  Ensuring we are eating lots of fruit and vegetables that contain lots of vitamins and minerals that perform an antioxidant function.

Drinking adequate water also flushes toxins through your system and hydrates cells carrying essential nutrients to every part of your body.  These two I follow, but its not just that.  It's all a balance.  Having a  daily skincare routine is also part of that balance.  I have always focused on exercise and nutrition but have not really focused much on the other factors, which looking at it now, quite surprises me.  To quote "V", no good having a hot body and wrinkly skin.  Point taken!!

"V" has amazing skin and has always advised me of the importance of the skin care ritual (especially that of the hands and the hand cream ...hands show the first signs of ageing) I now have a hand cream on my bedside table and apply every night...I believe its making a difference.

So as you can see in my pic, skincare by Dr Nicholas Perricone, ironically - skin nutrition.  It was meant to be.  Powerful superfood ingredients for beautiful skin.  I've been very spoilt.  I have been using it now for 2 days and i can honestly say my skin feels better for it, and much softer.  Im even applying an eye cream...wow!!

So one of my new years resolutions is to stick to a skincare routine and "V" has started me off the blocks with it.  Thank you!!

We're not getting any younger...(I'm having another birthday soon!) so an all round balance of healthy nutrition for body, skin, and mind is a must.

Back into it

Hope you all had a wonderful Christmas.  We all had a wonderful day, despite the Melbourne hail storms.  We hosted lunch for 25 at our place, thankfully everyone contributed with beautiful food.  Turkey, prawns, scallops, refreshing salads and bbq meat...Indulgence!

So back into it today !!  My hubby and I went out for a run this morning.  Above pic at the end of it.  It was tough, (he runs alot faster than I) so 5.30 pace (slow for him) killed me.  I'm glad he dragged me up for it, as even I this morning was contemplating the merits of lying in bed.  Ticked done, on with the rest of the day, and its a lazy one..

Are you all back into it today??

Merry Christmas !!!

Wishing all my friends, family and clients a very Merry Christmas.  

I hope everybody enjoys the day and it's filled with lots of beautiful food, laughter and fun.

Be Safe !!

Wish List

Now that christmas is nearly upon us, I thought i would post a wish list. 

A couple of the wishes on there I know I have because I wrapped them.  My family always say Im very hard to buy for and i generally return everything, but I am getting better.  Wish lists are fun, and mine always feature new sports gear and vitamins..  A few "yeah right" items and always a diary..

Lots of hugs and kisses from my family an Oxfam goat and lots of handmade cards and presents.

Have you got a wish list???

1. swisse womens multi 2. Nike running shorts 3. Asics Kayano 18    

 4. Tom Ford sunglasses 

5. Louis Vuitton coin purse 6. Fornasetti le miniature vase 7. Fornasetti plate 8. Moleskin fuschia diary

9. Chloe ring 10. Chloe fragrance 11. Fornasetti plate  (these Ive already wrapped)

Surviving the silly season...

Traditionally the silly season is one of over indulgence and lots of fun.  Its also a frequently used excuse for not continuing with fitness routines.

Everyone is so busy with preparations, buying presents, and endless functions we seem to drop off the exercise sessions..

Christmas being one of the most stressful times of year, its even more important to stick to our routines to lower our stress levels.  Exercise releases endorphins which help with an overall feel good mood.

With family holidays, kids off school and many other distractions to consider it's ok to modify the routine a little, but so important to keep up the activity.

I have listed some simple and achievable tips to help you stay on track over the season.. You've worked so hard to date, all the hard work is so easily undone.  When the new year comes around many people tend to have added a few kgs and lost a little of the fitness strength gained throughout the year..start feeling a little down about it and find it harder to motivate themselves and jump back into it.

The simplest advice i can give is to eat in moderation, (try to make healthier choices) and try to be consistent with your exercise. Even a 20 minute walk is better than nothing.  If you do manage to spend Christmas Day with all this out the window...don't despair..tommorow is another day, aim to get back up and back into your routine..

  * Stick to a regular routine of exercise.. if its too hard to stick to your normal activity, then just walk..if you haven't read my earlier post on the power of walking..please do so..

  * Watch your alcohol intake.  Alcoholic drinks have "empty calories" with no nutritional value at all.  Alcohol is also a huge culprit in excess weight gain over this season.  We all want to enjoy a drink or two with friends, perhaps try having a glass of water or mineral water between drinks to try and curb calories and to keep you hydrated.

  * Dont mill around the food table.  By standing around all the nibblies etc you're more likely to pick at it  most of the time quite unconsciously.  Walk around and keep busy, chatting and helping out.

  * If you are hosting Christmas Day, ensure the menu also has healthy alternatives and snacks.  Fresh salads, fruit platters, vegetable crudites.  This will ensure you have alternatives for you and your guests.

  * Eat slowly.  It takes around 20 minutes for the stomach to register a full sensation and register the brain that its had enough.  So take your time, slow down and enjoy the food, the company and the day.

  * Eat little meals throughout the day.  Don't starve yourself in anticipation of the big meal to come, as you'll tend to overeat.  By skipping meals, in effect you're really just slowing down your metabolism and allowing the body to store fat if your calories are too limited.

  * Keep hydrated.  Most people who think they are hungry are actually dehydrated.  So make sure you are getting at least 1.5 litres of water a day, more if it's hot.

  * Watch your portion sizes.  Make sure you carefully choose what you really want to eat.  You can try all the beautiful Christmas food on offer, just don't have half the ham or the entire pudding with all the trimmings.  Most menus these day include lots of fresh seafood and salads, so there's always a healthy alternative.

  * Try to go for a walk after lunch or dinner, or play a game of cricket or footy with the family.  Any activity is better than none.

  * Lastly, enjoy your break.  Don't be too hard on yourself if it all goes out the window.  It's ok to indulge a little this time of year.  Life is all about a healthy balance, if you've been training well all year and hitting your goals, then its ok to enjoy yourself a little.  Its all about choices...if you try to follow at least a couple of the tips I listed then it can't be all bad.  Just remember if you do slip up a little it's ok we just pick ourselves up and start again the next day.

Enjoy !!

Weekend with friends

Goodmorning Monday!!  Hope you all had a wonderful weekend.  It always passes so quickly when you're having fun.  Monday morning comes around way too fast.

We spent the weekend catching up with friends from Sydney.

Had an amazing night on Saturday, dinner with old friends, exquisite
food, beautiful wine, great laughs and no kids.... What is better than that??

After numerous reservations all over Melbourne for the right table, at the right time at the right place finally ended up at Cutler & Co in Fitzroy.  It did not disappoint.  I should have pulled out the phone to take pics of the delicately plated dishes, because they looked amazing and tasted even better.

I wore the most divine dress on the night designed by my friend Kate, of  "Kate Brooke" Melbourne.  You must have a look at her collection. She designs the most feminine and beautiful pieces.  I always feel so beautiful in her dresses.  Coupled with nude patent heels and a nude Chloe clutch, I looked and felt the business.  Thanks Kate!!!

Sunday at home, bbq lunch with some other family friends from Sydney, The Mckinnons.  House full of kids, great company, lots of chatter and always a game of pool.  And I also now have my first interstate client.  Yippee!!! A weekly appointment time phone call, program, catch up, encouragement, motivation and debrief, a step to reaching my clients goals !! Very exciting!!!!

And back to Monday, 6 am clients session over, Well Done girls!!!!  And ready for the rest of the week..... Happy Monday!!!

What is the single best thing we can do for our health?

Source you tube

Very insightful.... I loved this and thought i would share..... Would love to hear your thoughts..

Muscle mass myths

A big concern most women have when it comes to weight training is that they don't want to "get big" or bulky like a man.  I can tell you right now, that is not going to happen.

Womens' bodies are not naturally designed to gain muscle mass like men.  The hormone testosterone is responsible for the increases in muscle mass when men lift heavy weights.  Plain and simply, women just don't produce enough testosterone to gain the same muscle mass.

There are many female bodybuilders who are very muscular and are very bulky in size.  These women are most likely professional bodybuilders or sculptors who would spend every day training, focusing on their diet, nutrition and supplements and who would most likely be using testosterone injections and/or anabolic steroids.

For most women, lifting weights would ensure muscle gain, but not like a man.  A toned and shapely physique could be achieved.

As we age we tend to lose muscle mass, women at a faster rate than men, and therefore tend to put on weight.  By ensuring we incorporate at least 2-3 sessions a week of strength training, we could in effect slow down that ageing process.  Losing muscle mass also lowers our metabolic rate which means a slow down of overall calorie burning per day.

In essence, building more muscle would ensure a much more toned physique and a more efficient calorie burning body.  So what are you waiting for????  Hit those weights !!!!!

The power of a new workout outfit

Investing in a new workout outfit can be a huge motivating factor.


They say you should dress for the job you want in career...why shouldn't we apply the same philosophy to our workout schedule.  If you dress like you are confident in yourself and ready to hit it hard then chances are you will.  So bring it on!!!!


A new outfit can make you feel confident and comfortable throughout  your workout and i find when Im lacking in a little motivation, a quick shopping expedition for some new gear gives me that little boost I may need.


Starting a session in a confident feel good mood with new, comfy stylish clothes is a winner and a good motivator to get you going if your embarking on a new fitness journey or lacking a little bit of umph.  Even if it's a new hat or headband...I swear you'll think its making you run faster, lift heavier, box harder.


So get out there and happy shopping!!

A new week..

Monday...start of the new week...lots to do this week.  My kids have finished school for the year...albeit too early for my liking.  So I need to get all my chores done and do all my client training around them.  We women are an amazing bunch...champions at multitasking and getting done what needs to be done...

I love to fit in my morning training so then i know its done for the day and i swear it gives me the much needed energy and boost i need to get through the day.  Sure its tough to get up some mornings for all of us,  but once you're up and at it, its pointless to fight it.  Best to just get on with it, tough it out and put in 100%.  Have a great day !!

Abs

Ab work is usually the most despised part of a workout.  I too drag my feet when its time for obliques, bracing and all the rest, but always feel so much better for it when its over.  Everyone wants a more defined mid section.  After having 2 kids I dont know if my abs can look quite the same as the above picture, but i can try.  As most people know,  it is a combination of both diet and fat loss , the lower your body fat the more defined your abs will look with the correct exercises.  So needless to say, doing 200 sit ups a day isn't going to get you the results you want if you're not backing it up with proper nutrition.

Many people spend 20 -30 mins working on their midsection.  I believe its not really that necessary.  If you're training the midsection in the right way there's no need for a lengthy session.  I would treat the abs like any other muscle group and aim for reps of 10 - 20 range.  Short rest periods between sets, as abs, unlike other muscle groups, need a much less recovery time.  This always ensures a constant level of stress is placed on the muscles giving you a much better workout.

I tend to favour the short intense timed intervals for abs, focusing on between 2 - 4 various exercises.  Works up quite a burn and a sweat, and never fails to increase the heart rate.  Now that bikini season is upon us I make sure im adding an abs workout every other day.

People always talking about metabolism ..

We constantly hear the word metabolism.  What is it?  In short, it is a chemical process that goes on in our bodies that allows normal functioning and life.  The total amount of kj's your body burns is regulated by your metabolism.  You cannot control your metabolism but you can help make it work better for you. The above article has some really simple but good tips on what to do and not do, to better support the function.  

On a personal note, I found that once i turned 30 i noticed a slower rate in my metabolism.  I noticed that i needed to work harder in my exercise and be more vigilant with my nutrition in order to maintain the same physical fitness.  Thats just me.. In any case i do try to adhere to the points above..cant be bad for you.....Have a great weekend!!

What an achievement!!

I am so proud !!!  One of my weekly clients had her weigh in last night and has lost a massive 10kgs to date.  She has been so dedicated to her goal and has worked so hard to reach this massive milestone in just 7 short weeks.  A huge pat on the back !!! Im so excited for the rest of the journey .  Once you put your mind to something anything and everything is achievable.  I love being a trainer and helping people achieve their goals.  On that note I'm off for an 8km run... Todays goal...Check!!!

Food, glorious food

My life is consumed by food.  Food in lunch boxes, after school snacks, healthy dinners, lunches, entertainer menus.  It is non stop.  Throughout different stages in my life i have toyed with various diets, meal plans etc and have have concluded that life should not be followed by diets.  a realistic, healthy, balanced eating plan that can be sustained throughout your life is the way to go.  Five small meals a day keeps the metabolism fired up and seems to keep the hunger pangs at bay.

Morning Run

Started today with a 6km run down at the Yarra Flats track.  Haven't been there for a while and really missed my running routine.  The fresh air, the regular track stompers and the bike riders.  

Was good to get back into it..and it felt good, my breathing was a little laborious but its been a month at least, since i have run.  All the lead up training to my last half marathon, and my injuries  have kept me off the running high for a while but I'm BACK !!!!  And it feels sooooo good!!!

Todays 6am client workout

5-10 mins warm up treadmill

20 sec on 10 sec off

frog wall squats
2kg dumbell star jumps
high knee raises
plank side leg kicks

15 x dips, 15x tricep extensions

15 medicine ball sit ups, 25 medicine ball oblique twists

3x set.. followed by 10 min treadmill hills, incline 12 @ 6.8 speed...stretch

Quick and effective..

Have a great day!!!!

Every single day....

Delicious salad for dinner last night with smoked salmon....Yummmm...

Wet weather Saturday...started the day with a boxing circuit class...fly like a butterfly sting like a bee.. great way to get the blood pumping.. Love it !!

I thought this was the perfect sentiment for today....  Its all worth it...