Articles – Page 2

A man, his bike & a whole lot of adventures!

June 20, 2013 Suzie

I’d like you to meet a former client of mine, Shane. His determination has opened up a whole new world. Inspiring stuff 🙂

I first met Shane years ago whilst working at a gym. He was new to the gym and training and told me that getting sessions with a personal trainer was a birthday present to himself. I was won over from the start, who gets themselves torture sessions for their birthday? As I got to know Shane I soon realised that he had a game plan. It wasn’t just about getting fit or dropping a bit of weight, Shane was thinking big. Big adventures. Our sessions developed into monster workouts, we would add his hiking backpack and I pushed him to his limits and then a bit further than that line. Through it all Shane gave his mischievous smile and cheekily assured me he could always be pushed a little harder. Unfortunately we parted ways as Shane moved away and we lost contact.

I was so thrilled to have recently heard from him. He told me of his massive achievements and adventures in cycling. In September he will be riding over the French Alps on the trail of the Tour De France. All in training for Paris Brest Paris in 2015 – 1,200km in 90 hours. This Friday he is off on a 6 day 800km off road mountain ride. He said “see what a little guidance can do..” which made me extremely proud. What started off as a birthday present turned into a life filled with growth and adventure.

I asked Shane to share his story….

How did you get into cycling?
Some people run and some people swim to keep fit but if you get tired and have to stop running or swimming what happens? Well I can tell you – if you stop running you get nowhere and if you stop swimming you drown. On a bike you can just roll and there have been times when I have pushed myself to the limit and hit that wall and had to roll home. Why do I cycle – well it is for me the social aspect, enjoying a chat as you ride with a friend or at the coffee shop. I enjoy the opportunity to see the world differently. The world from a bike is different to the world in a car or when you are running. In a car, a driver will not give a hill a second thought. On a bike the smallest of hills can hurt. A runner would cover as a normal training run 5km-10km. I ride 40km as a training ride and weekend rides can be 100km or more. I avoid the urban areas when possible and prefer the sights, sounds and smells of the Australian bush, as it is special. Ride from Berry into Kangaroo Valley and back again you’ll understand – may only be 45kms but it is spiritual especially during spring, with 2 decent climbs.

What is the most challenging aspect of cycling
I see the challenge as both physical and mental. When you are 80km into a 120km ride and you’re riding into a head wind, your back hurts, your rump is raw, legs are starting to feel drained and that voice in your head said “stop” – what can you do? You just keep going and in the process grow within yourself: this especially when you are riding in a fast group of die-hard riders and you don’t want to be dropped out the end. But even riding in a social group you don’t want to slow them down so you push on. However, don’t take it as a failure if you start to drop off the end. It happens to all of us – the important thing is that you are out there doing it, plus we all have flat days.

What is the most rewarding part?
The rewarding thing for me in cycling is personal growth. Every distance and every hill poses a challenge and overcoming these challenges area rewarding, plus the sights you see on the way.

Where did this love/ambition for cycling massive adventures come from?
I have cycled through the Canadian Rockies, Sydney to Dubbo in 3 days, Sydney to Kosciusko in 5 days, 800km across northern Queensland in 6 days. The simple truth is – once you start riding, the distances you ride can get longer and the time in the saddle greater. I have always had an adventurous spirit and enjoy cycling so why not combine the 2.

What has been your most memorable experience with cycling to date?
So many experiences to remember like cycling past bears in Canadian, meeting new friends, sharing experiences with friends, riding into a thunder storm, trying to find cover from a thunderstorm and climbing Mt Wellington in Tasmania. The most memorable is yet to happen – on the next ride.

What role does training and nutrition play in your life?
Simple truth – reduce carbs (during the week) in your diet and cut out sugar (totally). Weekends I can eat what I want but within reason. On the height of my training I would ride 35-45km 3 x during the week and on weekend ride 150-200km. (Shane has informed me that this coming 800km trek will see him lose over 5kg, as the speed and distance travelled it makes it impossible to eat enough food to hold onto or gain any weight – not the easiest way to lose weight! )

What advice would you give to anyone interested in taking up cycling or doing the trails you do??
Just do it – you can. It may take 4-6 weeks to get use to everything but once you realise that you can do it a new world will open for you

Be inspired and never be afraid to try something new, you can achieve anything with a bit of self believe and courage….

Herby Meat Patties Recipe

May 28, 2013 Suzie

Looking for something yummy for dinner?

Taken from my Healthy Winter Warmer recipe book. The new and improved Suzie’s herby meat patties. A new favourite of mine, tastes great for lunch the next day. You can really taste the difference between homemade meat patties and store bought, there’s no preservatives or sugar and you know exactly what goes into the patties!

Suzie’s Herby Meat Patties

Ingredients

400g heart smart beef mince

No need for sauce, these are packed with flavour!

400g heart smart pork mince

1 brown onion, finely chopped

2 cloves garlic, crushed

1 medium zucchini, grated

1 tablespoon oregano, finely chopped

1 tablespoon basil, finely chopped

1 tablespoon parsley, finely chopped

1 egg, lightly beaten

salt & pepper to season

1 tablespoon rice bran oil

Method

1. Using hands, combine all ingredients (except oil) in large mixing bowl. Ensure all ingredients are mixed thoroughly.

2. Using your hands, roll mixture into small even patties

3. Heat oil and brown your meat patties in batches using a fry pan on medium high. once both sides are browned, cover and steam for approx 2-3 minutes until cooked through.

Tips: I served these patties with mixed green steamed vegetables, they would go nicely with any vegetable or a salad. Patties can be frozen cooked or raw.

Should you exercise when you have your period?

May 21, 2013 Suzie

Absolutely!

It is a myth that you cannot, or should not exercise when you have your period. It is actually a really good idea for you

Find a balance between training and your period

to do so, it is safe and beneficial to exercise during your period unless your doctor has advised against it.

In my time as a personal trainer one of the most common reasons for cancelling a training session is because the client has their period. This is an excuse usually given by a new client (or dare I say, lazy or not the most committed). My long term clients just get on with things, they let me know and I change their session accordingly. One of the most overused exercises during your period is a core exercise. Why? Because when you feel bloated you tend to focus on that area by smashing your core with sit-ups, crunches, planks all sorts of stomach punishing exercises. During your period you experience inflammation in those abdominal areas and pelvic region so please be nice to them and leave them alone, they’re already inflamed don’t punish them.

Your menstrual cycle begins the first day of your period then continues until your next period approximately 28 days later. During this time your hormones are dancing…not literally! Your cycle is sectioned in 4 phases and each one causes a hormone fluctuation. Your hormones can cause changes in mood and physical symptoms. Due to the sharp drop in hormone levels just prior to your period some women can experience the following symptoms:

Anxiety
Depression
Food cravings
Headaches
Fatigue
Back pain

If you experience these symptoms exercise can seem like the last thing you feel like doing. However exercise is a great way to manage and decrease these symptoms.

There are many benefits from exercising during your period, here are some:

Decrease the pain of cramps by releasing endorphins (the body’s natural painkillers), increasing blood flow, and by loosening muscles in your lower abdomen, back, and thighs.
Gets rid of the excess water in your body so you aren’t bloated.
Improves and stabilises your mood, making you less anxious, angry, or depressed.
Exercising consistently, you may be able to achieve a lighter and shorter menstrual flow, less mood swings, and stronger pelvic floor muscles, which can better support your reproductive organs.

The goal should be to find a balance between your exercise and menstrual cycle to optimise your workouts and receive the benefits. If you are just beginning an exercise program, and you suffer from cramps and other period-related issues, then start out slowly. Make sure you’re listening to your body and not overdoing it.

Try increasing exercise around your period, it will improve oxygen circulation throughout your body.
Eat lots of fresh fruits and vegetables, and lean protein, give your body energy! If you suffer cramps, use a heat pack to subside the pain, ibuprofen might also assist in pain relief to allow you to get back to your exercise quicker.

Don’t put off your workouts due to your period, if you plan and exercise consistently you can relieve your symptoms and stay on track. It’s so easy to say it’s too hard, i’ll rest during my period and get back into exercise next week, don’t take the easy way out. You will be losing workout time where you could have been improving your body, and actually setting yourself up for a better menstrual cycle. Believe me, i’ve tried both ways and exercise truly helps!

Exercise benefits the body and mind, don’t deny yourself by using your period as an excuse not to exercise. You can do it!

If you feel someone else would benefit from reading this article then please spread the love by sharing this article via the share buttons 🙂

Fitness benefits of bush walking

May 14, 2013 Suzie

“Whose idea was it to go bush walking?” I said as I huffed and puffed my way up a steep incline…. oh yeah, mine!

My fiancee suggested we take a trip to the blue mountains, I said great let’s go walking. I thought I need to exercise and I have my expensive hiking boots that lay idle most of the year in my closet, lets do it!

We found what we thought would be a nice suitable chilled out walk, 3km, no challenge! Hang on, why did it say 2-3 hours next to it?? 3km doesn’t take that long??

The first part was great, being out in nature, appreciating the trees and atmosphere and trying to be confident in my foot

Feel the serenity... — Feel the serenity…

placement. Then we started to descend and I swear the people who built those stairs were munchkins from the wizard of Oz, trying to co-ordinate my feet down the tiny stairs (without handrails – where’s the safety people!!). I will strongly deny I threw a bit of a tanty when faced with a steep decent without handrail and demanded Mark come back up to give me his hand. Well, I got down. Without assistance. Minor victory 😉

Yes nature is lovely, it was fresh, pretty and was giving us a good workout. The worst part about reaching the pretty waterfall at the bottom is that you then had to make your way back up the mountain. FAR OUT! I thought, excellent, stairs, great way to work the legs, bum and core but when you face a zillion of them, the novelty of them wears out quickly. Just when you think you can’t possibly have any more stairs to climb, there’s another 20 flights! Surely you must be at the top, nope, have some more stairs the mountain says. So with a final push we make our way to the top, face beetroot-like, heart thumping and legs a little ouchie. YAY we made it to the top! Yes i’m a bit of a whinger, but I can appreciate a good workout when I have one and bush walking is definitely a good workout if you challenge yourself. (p.s it was more than 3km!! We tracked it on the FitBit!)

How does bush walking benefit you?

Great workout for your legs, bum and core!
Balance and strength, you must be careful of your foot placement, depending on the track you may be faced with potentially dangerous situations. Your core muscles work hard to balance and stabilise you.
Leaning into hills and leaning back going downhill will work your muscles in different ways. Your muscles are being challenged and increasing in strength and tone with every stride.
Your bones and joints are benefiting from your weight bearing exercise
Great calorie burner, burning approx 500 kilojoules every 20 minutes depending on your speed, your build and the weight being carried in your backpack if using one.
Due to the unpredictable layout of the bush your muscles have to work in very different ways and you use muscles that are not usually used when walking normally
Being outdoors is good for both the body and the mind, BeyondBlue has promoted bush walking for managing mild depression.

Tips for bush walking:

Always tell someone where you are going and keep to the track
Do a gentle warm up and stretch prior to your walk, some of the moves required can be quite challenging (i.e high step ups, bends etc.)
take plenty of water and food with you (don’t be those silly city people who go into the bush unprepared then get lost and need rescuing!)
Choose an appropriate track, there are information boards and recommendations for a reason. if you are new to bush walking please choose a beginners track

What to wear:

You must wear supportive shoes with good tread, light boots or runners are fine.
Dress in layers, that way you can strip down and add back on when needed
A lightweight backpack is a great idea, you should carry sufficient water and food.
Wearing a hat and sunscreen is also a must, insect repellent is also a good idea.

We’re spoiled for choice in Australia for great bush walking opportunities. If you’re after a workout that works both your body and mind then bush walking is for you. You could join a club or just grab a friend and go on an adventure. If you don’t have access to nearby bushland than walking in any sort of park, bay or beach will still give you many benefits.

All you have to do is put one foot in front of the other 😉

How to treat a sprained ankle Part 1

April 15, 2013 Suzie

Two days ago I rolled my ankle (rolled, twisted, sprained, strained, came down wrong, busted, stuffed up etc.) and unfortunately I didn’t do it in private. I was at work demonstrating a combined step up with overhead press, as I came down I tuned to talk to my client and awkwardly planted my foot on its side…silly me that’s not how you’re meant to stand! “oh I so sorry my dear, so sorry” my new client said apologetically in a thick accent “it’s not your fault i’m a klutz” I replied. and sure enough a few other people around me were looking as if to see what I would do next. What did I do? What any embarrassed person would do, pretended it didn’t happen. I continued to demonstrate lunges (omg big mistake) and all sorts of exercises for her session pretending my foot was fine. Well it wasn’t.

Now let me just put this into perspective, it’s just a mild sprain, no biggy, i’ve seen a lot worse and been through a lot

worse but my goodness it’s annoying. That dayI still had to make my way home then I finally compressed, iced and elevated it. Two days later, it still hurts to walk and drive but not too much swelling.

I’ve rolled my ankle a few times in the past, and the silly thing is I usually continue with whatever i’m doing and then look after it later…. wrong!! One time I continued playing basketball, the other I was doing a step class (I have never gone back! haha) and the other times I’ve done it i’ve been doing something seriously uninteresting and non-dangerous like walking or stepping up onto a footpath and all of a sudden where’d my balance go whoops i’m rolling my ankle.

Now it’s all well and good to appreciate that it’s only a sprain but it pays to take it seriously otherwise you could be doing yourself serious damage.

First of all let’s define what a sprained ankle is. Most of us have either rolled or twisted our ankles at some point in our lives, the difference is the result, if your ankle is painful and swells up, you have most likely sprained it. A sprained ankle means you have stretched, and sometimes torn the ligaments in your ankle. Even though we see sprained ankles as common it doesn’t always mean the injury is minor. Sometimes people with severe or repeated sprains can lead to long term joint pain and weakness exposing you to the risk of further injury. treating an ankle sprain straight away can prevent ongoing ankle problems.

Let’s explain the cause of sprains. Most sprains happen when you make a rapid shifting movement with your foot planted. For me it was stepping down from the step deck with a heavy weight in my hand, coming down at a speed expecting my foot planting was correct, when indeed it was not! People usually roll their ankle outward which means their foot turns inward. Here the ligaments in the ankle are stretched and sometimes tear. Less often people roll their ankle inward and this damages the ligaments on the inside of the ankle.

Is it a sprain or something more serious? Sprains vary from mild to severe. With mild spraining you will experience pain after you roll it, experience tenderness, swelling and may feel stiff. It usually feels stable though and you’re able to walk on it with little pain. A more serious sprain will cause pain, tenderness, swelling, sometimes even bruising and feels painful to walk on. In a severe sprain you may experience all these symptoms but you cannot walk on it as it is too painful and feels wobbly or the ankle gives out. If you hear or feel a tear, snap or pop you have a severe sprain and should be treated straight away. You may experience severe pain at first and may not be able to stand or put your weight on the ankle.

Generally the more swollen and painful the ankle the longer it will take to heal. If you have experienced a severe sprain you may need to get an x-ray or ultrasound done to assess the damage. It is possible to break a bone in your ankle or foot at the same time as a sprain. If unsure, get it checked out!

Here’s what you should do if you sprain your ankle: PRICE

Protect the ankle, don’t walk on it or do anything to aggravate the injury further. You may need an ankle brace or something similar that will support and protect the area.

Rest, take a few days to stay off your ankle as much as possible. You may need to use crutches to take your weight off walking.

Ice, for at least the first 24-72 hours (or until the swelling goes down) 10-20 minutes every hour or two. Remember it is possible for the skin to experience a burn from full on contact with ice, so always make sure there is a thin cloth between the ice and your skin. press the ice pack firmly against the curve of your ankle so the affected area is covered.

Compression. An elastic compression wrap will help reduce the swelling. Wear it for at least the first 24-36 hours. Remember though that compression is support and not protection, protect your ankle from further injury and keep weight off it.

Elevation, Raise your ankle above the height of your heart (a bit hard to do at the office!) for 2-3 hours a day if possible. If not, just do your best and keep your ankle up higher than the floor or hip height. Elevating will reduce swelling and bruising.

Treating your sprain properly and using rehab will help the ankle heal right. If left unattended the ankle may become unstable and you may develop chronic pain. This leaves your ankle weak and more likely to be reinjured. Stay away from sport or unsafe exercises until your ankle has had a chance to heal and has been rehabilitated. A good way to measure this is if you are able to hop on one foot without pain. It is strongly recommended that going back into sports and exercise you use taping and/or bracing for your ankle. Wearing shoes with a high collar such as hiking boots or other high top, lace up shoes will also help support the area.

If after rehab the area is still weak, unstable and ligament damage is severe you may require further intervention such as surgery – avoid at all costs!

Now you know what a sprain is. Remember there are degrees of sprains, they can be mild or severe, sprains are not something to shrug off, they are serious and should be treated as soon as possible (I need to take my own advice!). If left untreated it can lead to weakness, joint pain and further injuries. If unsure, always check with a health professional.

Look after yourself and your body! 🙂

If you feel that somebody else would benefit from reading this post please share the love by using the share buttons! 🙂 If you have any questions or a suggestion for a post please contact me via the contact page

I can’t exercise….it’s raining.

April 4, 2013 Suzie

You most certainly can exercise when it’s raining!

It’s so easy to find excuses not to exercise or eat right. Excuses are easy to make but after a while who are you really trying to fool?

I woke up today and it was pitch black and raining hard, was my first reaction to jump out of bed and dive into action? Honestly, no, did I wish I could stay in bed a bit longer, of course. But I thought, I am not the only one getting up, I have a client getting up and coming to meet me. I was pleasantly surprised to see people out and about exercising, pumping away at the gym whilst the rain poured.

For gym members the hard part is getting to the gym. Whether you’ve woken up and it’s raining and miserable and you’d rather stay in bed. Or if you’d rather go straight home from work and change into your warm pyjamas. The hurdle is getting yourself to the gym. Once you’re there it’s quite easy to get into the spirit of exercise plus you’re protected from the outside elements. Try making a deal with yourself. If you get yourself to the gym even though the weather is crappy, you will stay for less than half an hour then be on your way, it may even be a short circuit and as soon as you’ve completed it you’re done. I guarantee you will feel better for it.

Non gym members can use the excuse, it’s raining I can’t exercise outdoors. Well this may be true, conditions may be unsafe for you to train outdoors. However, this does not mean you can’t still do a workout. You can train anywhere, using minimal to no equipment. Here’s a sample for you:

(click on links for instructions)

20 x squats

20 x push ups

1 minute high knee jogging

x 4 -6 sets no rest in between

20 x step alternate lunges

10-15 body rows

1 minute star jumps

x 4-6 sets no rest in between

20 x step ups

20 x tricep dips

20 x leg slides

x 4-6 sets no rest in between

Now there’s a quick circuit you can do without any equipment in the comfort of your home. Using body weight we combine both strength and cardio exercises to train the whole body. Depending on fitness levels and how hard you push you could easily achieve this within 20 minutes with some stretching at the end. remember to always warm up and mobilise first to reduce your risk of injury. You could do more or less sets or choose to break up the workout however you like. It just demonstrates that you don’t need a gym or lots of equipment to improve your fitness and strength.

Rain can certainly be a de-motivator when it comes to exercising, but should your body be deprived just because it’s a little wet outside? When you feel de-motivated first of all try and get it back (click here for some ideas) and focus. Focus on your goals and how you will feel after you have exercised. When all else fails don’t think just do it!

If you would like some more ideas about what you can do when rain spoils your fitness plan please feel free to contact me via the contact page.

Rain , rain go away come again…when it’s convenient to us 😉

Who likes rain? Ducks do. I thought i’d add this firstly as a joke to the person who annoys me with it (you know who you are!) and secondly for some reason kids love it. It’s like a trippy Playschool song!!

Lost your mojo? Let’s get your motivation back!

March 26, 2013 Suzie

I often get asked by clients how do I stay motivated all the time?? The simple answer is , I don’t. I’m only human and I believe humans are allowed to fall off the wagon and get distracted by exciting and pretty things and get lost in the field of dreams…so to speak (although field of dreams was a great movie right??!).

As a personal trainer my job is to motivate you, help you achieve your goals and look after you. Notice I didn’t say the word “I” in there? In all honesty sometimes I get so involved about only caring for my clients that I forget about myself. Training and nutrition don’t seem to matter too much and I end up feeling very unmotivated. Personal trainers need to

lead by example otherwise i’m a big fat hypocrite and nobody likes being a hypocrite (or fat for that matter).

I reassure my clients that it’s natural to sometimes lose motivation. You are not alone.

Things like illness and injury can really set motivation levels on a landslide. When i’m sick I don’t want to think about exercise, starting again can be VERY hard.

So when life gets in the way how do we keep our motivation up when it comes to our nutrition and exercise? Here are some tips that you might find helpful.

1. Who and what inspires you? Do you have a motivating friend or mentor you can see and discuss your situation? Sometimes when I feel down I call someone from my board (I have an imaginary boardroom and have people in my life sitting at the table who I respect, admire and know will lift me up and support me) this person makes me feel better and i’m on my way to success again. Just remember the support goes both ways, you don’t want to become an energy vampire! Inspiration comes from many sources, real life stories, songs, tv shows (believe it or not), books, research. Wherever you find your inspiration, know how to access it and use it when needed.

2. Identify the energy zappers. Are there people in your life who are a negative influence and leave you feeling down? You don’t need that. Have you set yourself unrealistic goals and placed too much pressure on yourself? Sometimes When I am feeling super motivated I set myself too many goals. I love a good side project but what I soon realise is that i’m trying to do too many things, end up completing nothing and feel very ‘what’s the point’ about it. Identify your stressors and eliminate them. Keep things simple and realistic.

3. Are your goals clear? Goal setting is your most important tool (apart from your thoughts) for success. If you don’t have clear and concise goals set with a deadline, what are you going to achieve? Do you even know? Have you thought about it? It’s hard to achieve much when you don’t know what you want, have a good think.

3. Let’s get excited! Who would seriously put a lot of effort into a goal they didn’t care about? No one. In my experience, people who want to lose weight have an emotional reason to do so. People don’t just lose weight just because it’s something to do, there is either a clear reason i.e I want to look my best in my wedding dress or a hidden desire i.e I don’t want to end up alone and I lack confidence to meet anyone. Your goals are completely up to you. You should have an emotional attachment to that goal so that every time you think about the end result you get excited. Do your current goals make you feel excited??

Let’s get personal.

I have found myself in a slump a few times. It’s easy to fall back into bad habits or create new ones. So here’s what I personally do to get back on the motivation train.

1. I acknowledge and accept that i’m in a bit of a rut. I consciously make a decision to pull myself out of it.

2. I call in for back up and organise to meet up with someone I like being around who has a positive affect on me. This lifts my mood.

3. I reassess my goals and find something that makes me happy.

4. I remember that my clients are very important but so is my own health. How can I care about them but not myself, that’s just silly and setting a bad example.

5. I fake it. Is anyone in a good mood all the time? Nope. But I don’t want to show people i’m feeling down, walking around with a frown on your face is very unattractive (and causes wrinkles, who needs that!). Whack a smile on your face and fake it, your body will read the signals of you smiling and begin to feel better, no joke. A smile is also contagious, why not make someone’s day by smiling at them 🙂

6. I listen to upbeat music, I have what I call my ‘pick me up playlist’, if i’m in public I end up with a smile on myself and if alone I usually end up dancing like a fool, but hey I feel better!

7. I gain perspective, so what if I haven’t trained this week and feeling sluggish, it’s not a tragedy. At least I am fortunate enough to start again using my fully functional body and can afford to eat. There are a lot of people worse off than me.

8. Sweep out the negativity. There is no room in my head for negative thoughts. Of course I get them but it’s up to me to turn them away and replace them with positive ones.

9. Look after myself. Sleep plays a major role in health and making healthy changes. Sleep is when your body and mind repair itself, don’t underestimate the power of a good nights sleep, a thorough work out and balanced meal.

10. Just do it. Sometimes I get so caught up in my head I achieve nothing. Take small steps and take that big goal and chip away at it till it’s a reality. If you don’t feel like exercising and are procrastinating whether to do it or not, just do it, trust me you will feel so much better after.

Remember you are not alone, if you feel like you need a bit of external motivation to get you through perhaps you would benefit from having a personal trainer or life coach. To get you going on your goal setting check out my article here.

If you have any ideas on how to stay motivated please share them with me via the contact page or the Reve facebook page

Diary of a busy mum – NY resolution

February 20, 2013 Suzie

The New Year Resolution – 6 weeks on.

January 6th 2013

I feel awesome. I have just completed a four day Ashtanga Intensive Yoga block; 8 very intense hours that pushed my body further than I thought possible. For those of you who only associate Yoga with gentle stretching and meditation – this couldn’t be further from the truth.

I’ve been doing Yoga classes weekly for about a year. They are the perfect exercise fit for me. I leave most classes feeling
re-energised, relaxed – and just the right amount of sore. I’ve often promised myself that I’ll do a yoga DVD at home Yoga2 during the week as well, but this rarely happens. My will-power is not the best, so I need an instructor pushing me. It’s too difficult for me to attend more than one class a week, although I really wish I could. So when I saw an add at the Yoga studio offering the four day intensive course, promising too; ‘start the year with a strong Yoga focus. Strengthen and tone the body. Shed the Christmas kilos,’ I thought it sounded amazing. It was perfect timing as my husband was on holidays so could stay with the kids.

The first morning my alarm went off at 5am (for the 6am start) and despite the uncivilized hour, I felt pumped up; excited for the challenge ahead. During the 15 minute warm-up, I found myself thinking this was going to be a breeze. But then the Ashtanga practice began – Oh my God! Ashtanga style yoga is typically a 90 minute continuous dynamic flow of Yoga postures. There are no rests for throbbing muscles, it’s go, go, go. 10 minutes in and I thought I’d pass out soon. But then all of a sudden I got a kind of rush, I felt strong enough to do anything. My mind switched back and forth between these two feelings throughout the 90 minutes. And then, just when I thought my wobbling legs would fail me, it was over and time for the well deserved meditation. I almost floated out of the room.

But then my alarm went off the next morning… And the next. My relatively un-fit body was truly struggling with such intense working. My legs and stomach were particularly sore. But during each class, I continued to get those bursts of energy, those moments of strength. By the fourth day I wasn’t sure I’d make it. But the afternoon before I’d treated myself to a new Yoga outfit (I’ve never had one before). And this may be shallow, but that outfit was enough to get my sore body out the door for that last session.

I can’t describe the euphoria I felt during the final meditation. I felt so empowered by what I’d achieved. What I’d noticed in the mirror after only four days was quite unbelievable – everything was tighter and for the first time in years, my love handles fairly smooth. I vowed that I would continue to practice Yoga every day for the rest of the year. With results like these I’d be insane not to.

February 12th 2013

Well, six weeks on and I wouldn’t say I’ve failed, but I haven’t been completely successful either. The first week, I kept my promise, completing a Yoga DVD at home every day and managing to attend two classes. But then I got sick and only managed one class the following week. Then the kids got sick; no yoga at all for that week… Same old story. But this time I don’t feel as though I’ve failed. I’m still proud of what my body managed to get through and I now know for a fact that hard work pays off; I’ve seen and felt the results. I’m much better at fitting in some sporadic exercise when I can – some simple leg strengthening postures while watching the kids in the bath, or a few abdominal moves during the adds of an evening TV show. I loved pushing my body to the limit for the first time and am going to continue to find challenges for myself. I’ve enrolled in a ‘Yogalates’ course for March and can’t wait. Exercise for me has to be enjoyable, challenging and for now flexible enough to fit in to a busy lifestyle. Luckily, I’ve found this in Yoga.

A testimonial and a journey

January 21, 2013 Suzie

Ok, This started off as a testimonial but then as I read it I thought it would make a great post. Yes it makes me sound great (thanks Nadeane!) but why I wanted to share this with you is because it is a journey. We all have our own journeys. It doesn’t stop when you reach your initial goal weight or sign up for a gym membership. It’s ongoing, there can be numerous obstacles but also sweet victories. The message that comes through is that Nadeane didn’t give up, she is still on her journey, discovering things she didn’t think she could do and letting go of pressures she had put on herself. I hope that this testimonial might relate to you in some way, especially pressed for time mums 🙂

“After the birth of my first son, I decided to join a gym, to get myself looking and feeling better. Who knew, it took more

It's not just about the weight loss — It’s not just about the weight loss

that just paying the weekly membership fee! As I spent hour after hour boring myself silly on the treadmill and bike, nothing was happening. I thought I was eating the right foods, I was spending enough time at the gym, but the weight wasn’t shifting. I decided to take up the gym’s offer of 3 discounted personal training sessions, but found the trainer disinterested and I dreaded pretending to seem enthusiastic each week… then out the corner of my eye I spotted Suzie training someone in the corner, her client looked determined, and Suzie looked genuinely interested in their progress – Aha! That’s what I needed! I politely sacked my trainer and promptly called Suzie. We spent a good half hour on the phone talking about my goals and what I hoped to achieve, and what was willing to do to get there. I didn’t want a bootcamp style trainer yelling at me, but I wanted someone genuinely invested in my success. And that’s what I got with Suzie. She understood the demands and priorities of a new mum – which are all over the place! With her help, I managed to lose 14kgs, and actually enjoyed doing it. That hour per week of ‘me time’ helped retain my sanity and self esteem. Weighing in each week, knowing that i’d followed the program was a great feeling.. and the results spoke for themselves.

I moved out of the area shortly after falling pregnant with baby #2, and was disappointed to have to finish up my sessions with Suzie. Four months after bub number 2 was born, I joined my local gym, and it was like deja vu. I tried out a trainer, and just found that it didn’t feel right. How can they expect me to invest my time and energy, when they are just going through the motions? I felt like I was wasting my time (and money!). That’s when I decided to call Suzie again. So what if I have to drive an extra 20 mins- It’s worth it! I’ve just started my 2nd journey, but I’m confident that I’ll get there. Suzie has a great way of making you feel like your not alone, and she is invested in your success. Your victory is her victory, and likewise your disappointment is hers as well. Which makes you want to work harder! As a matter of fact, because of Suzie’s encouragement I just finished my first Triathlon – something I would never have thought possible! My
advice for anyone thinking about starting training is “Do it!”…. My only regret is that I didn’t start sooner!”

Ouch sunburn! How to treat it

January 17, 2013 Suzie

A few weeks ago a client had to cancel our session because she was severely sunburnt. the next time I saw her she was still red which made me wonder what she looked like when it first happened. Youch!

Before we go any further let this message be driven home – put sunscreen on before you go outside, wear clothing that will protect your skin and try and stay out of the sun for lengthy periods of time.

We all know that getting sunburnt is bad for you. Just one bad sunburn can increase your risk of skin cancer. Don’t let it become a habit.

If you’re burnt you’ve already damaged the cells in your skin Now it’s just a case of managing it. Here are a few methods that will help:

Pain relief

Take panadol to ease the pain and heat of sunburn. If this does not help try ibuprofen which is an antiinflammatory.

Ice Ice baby

Soak towels in ice water then apply to your sunburn areas. Apply for 20 minutes at a time, four to five times a day.

Bathe in Oats

Yep, oats! If your sunburn requires a full body soaking this is the best way to do it. Fill your bathtub with cool water (as cool as you can handle comfortably) let the water run through a sieve of raw oats. Or, you could fill an old stocking with oats and let it soak in the bath with you. This will have a soothing affect. Alternatively it’s also believed pouring a cup of white wine vinegar in the tub will help soothe as well.

Get your Aloe on

Once your sunburn has been soaked apply a generous amount of aloe vera gel onto affected areas. You need the real stuff though, the green goo in a tube! Lotions which have small amounts of aloe in them won’t do the trick. Also, suing too many lotions will clog up your sunburnt skin and that is the last thing it needs!

Nutrition

You can lessen the severity of the sunburn and aid the repair process by eating foods rich in antioxidants. These include but not limited to – green & black teas, fruit and vegetables, red wine, dark chocolate and nuts.

Watch out

If your sunburn has patches of purple or excessive blistering you are beyond self care. See a doctor as you may have serious skin damage.

You hear skin cancer alot. I’ve been mentioning it in recent posts, and they are really pushing the skin cancer ads on T.V. Summer is a time when we are outside a lot more, we go to the beach, play outdoor sports and activities and soak up the sun on the sand (well I don’t i’m the one under the umbrella trying to stay huddled in the shade! haha). But skin cancer is not an empty phrase. When you hear the words skin cancer, think flesh being cut from your skin. Doctors appointments, waiting rooms. Damaged skin with numerous spots and growths. Think about possible cancer treatment and the reality that it could take your life. Skin cancer isn’t something to be ignored or treated as a harmless ailing.

There are a great range of broad spectrum sunscreens which also include moisturiser. I used to only use sunscreen when I knew I would be outside or going to the beach/pools. However over the past 5+ years i’ve made it a habit to wake up wash my face then apply my 30+ sunscreen moisturiser. It’s very light, doesn’t clog up my skin and doesn’t smell like normal sunscreens. It also acts as a primer for my make-up when I use it. Too easy!

Sunburn not only increases your risk of skin cancer but it also damages your skin. I understand that a tan makes people look healthy and glow but in fact a tan is actually the melanin in your skin coming to skin’s rescue trying to prevent more damage. A tan is your body’s defence mechanism. Is it possible to move away from tanning being the ideal way to look good? I’m a girl, a girl with fair skin who isn’t able to tan very well. I understand a tan makes you look good, makes clothes look better and hides away some imperfections. But i’m also a girl who doesn’t want skin cancer or to age prematurely – who wants wrinkles or leather skin?? There are so many good products out there for fake self tanning and the option to get a spray tan. Yes I see the array of oompa loompas roaming around with streaks and missing tan patches, but hey practise makes perfect right? And in absolutely no circumstance use a solarium to get a tan, there is nothing healthy or safe about it. Practise and perfect your fake self tanning or have someone do it for you, give your skin a rest and protect it.