March 7, 2012 Suzie

It is possible to exercise, fundraise, inspire and be completely awesome all at the same time… Do something fun and memorable this Mother’s Day!

This Mother’s Day May12th I ask you to put your shoes on and get walking or running for breast cancer. The Mother’s Day Classic is a fantastic event held every mothers day in the Domain in Sydney and Parramatta Park in Parramatta. You have the option of walking or running 4km or 8km, it’s about banding together and showing support for those who have been affected by breast cancer.

It’s something I feel strongly about and even though I am not the greatest runner i’ve been proud to participate for the past few years.

 

“The initiative was inspired by the knowledge that research is gradually improving the survival rate of the one in nine women who will be diagnosed with breast cancer by the age of 85.

All proceeds from the Mother’s Day Classic are donated to the National Breast Cancer Foundation, a not for profit organisation that promotes and supports research into breast cancer prevention and treatment. Since 1998 the Mother’s Day Classic has raised  $10.8 million dollars”

I am putting it out there to women and men of all ages and fitness levels to join me this year as a team initiative. Let’s support each other and promote this worthy cause.

Join team Rêve and be part of something special. If you are interested in participating please send me an email via my contact page and let me know which event you are going to register for. You will then receive information on how to register in team Reve, and weekly homework aimed to get you ready for your specified race. It doesn’t matter whether you have ever run before, these 8week programs will get you ready for the event, you’re not alone, I’m here to help!!

Whether you personally have been affected by breast cancer, whether it was your mother, grandmother, aunty, sister, cousin, daughter, friend or no one at all; let’s come together and show our support. Let’s inspire others by working hard and proving to ourselves that we can make a difference and can do anything we put our minds to.

One Sunday morning walk/jog can make a huge impact. I guarantee you willl finish with a smile on your face. Grab a friend or go it alone, get excited and get involved by emailing me now 🙂

Spread this post like a pre-schooler spreads a cold in winter by using the links below or emailing this post’s link to your buddies 🙂

I’m looking forward to receiving your emails, forming an impressive group and meeting and supporting you all on the day!!   CONTACT ME 🙂


March 5, 2012 Suzie

Why aren’t I losing weight? Well there could be quite a few reasons…

Check out this interesting article from Personal Trainer and Health Coach Amelia Burton.  Amelia discusses the main reasons why people aren’t losing weight.

It may just answer some of your problems! 🙂

Read me

 

 

February 29, 2012 Suzie

Can a childhood pass-time really be good for your health? Hula Hooping DOES have benefits!

A few years ago I had a client start with me, she was quite overweight and unfit at the time. During my assessment session I asked her was she currently exercising to which she said yes, 5 times a week. Wow I thought maybe this girl will surprise me with her fitness tests. I proceeded by asking what type of exercise she did, “I hula hoop one hundred times and I do that a few times a week”.  A little part of me died inside. I held a straight face and asked if she did anything else “nope” she replied. The basic fitness testing turned out to be too challenging for her and we had to take several brakes.

From that day I formed an attitude against hula hooping for fitness benefits, sure it would be fun but I couldn’t see any real benefits from a trainer perspective. Fast forward a few years to my friend’s wedding. I was aware that my friend had taken up hula hooping, i’d seen some photos and I thought it looked pretty good. At her wedding she performed a fantastic routine using two hula hoops, she was using her whole body and it was seriously impressive. Not to mention she also looked fantastic, physically, her body had changed.

Right now i’m still sceptical. I’ve looked into it and found that hula hooping gives you the following benefits:

  • Aerobic fitness – that is if you use a weighted hoop and can maintain for over 10 mins
  • Improves coordination and balance – improving balance will help prevent falls as you get older and can be used to cross over into different sports i.e dancing/basketball
  • Strengthens core muscles – hula hooping works and strengthens your entire core, stabilising your body, improving posture and preventing lower back injuries
  • Weight loss – I am not sure I support this one, they say that if you hula for 30mins you burn between 200-400 cal. I’m just not a believer yet. Please don’t only rely on hooping to achieve your weight loss goals otherwise you will be disappointed. Can you do it as well as other exercise? By all means!
  • It’s fun – let’s reconnect with our inner child and get swinging!

 

So even though i’ve done the research and support that hula hooping would increase core strength, coordination and balance I am still not satisfied. That is why I am going to find out for myself… any excuse to have some fun! 🙂

 

I will keep you updated on my hula hooping progress. Wish me luck!

 

 

(photo credit to my dog, dinner)

February 23, 2012 Suzie

This photo has been doing the rounds via facebook and twitter and popular blog sites. Just in case you havent seen it, here you go.

Love it!

I think we all get caught up on body image, we often fail to realise that when it comes down to it, it doesn’t, matter how you look but how you feel. Sure being skinny is a lot of people’s aspirations but what good is it if you can’t climb a set of stairs without getting puffed out or not able to hold your own body weight, or keep up chasing after your kids?

When you’re fit and strong it’s almost like you have obtained super powers (just go with it for a second). Things that used to be hard or that others find hard are easier, your energy lasts longer and you perform better.

That lady in the above photo is super lean… you don’t need to be big and bulky to be strong, you can be lean and stronger than the beefcakes on the benchpress!

Whatever your goals are, don’t lose sight of what really matters to your health.

Doesn’t that photo just make you want to go exercise? Let’s go! 🙂

 

 

February 21, 2012 Suzie

If I really want something does the universe really conspire to help me achieve it? I like to think so.

I was going through my book case the other day looking for a book to read that didn’t involved anything to do with health or fitness. My brain needed something different! I came across a book I bought years ago that left a lasting impression.

The Alchemist by Paulo Coelho is a beautiful and wise book about a man on a journey. His journey takes him far and wide, it makes him question everything, it exposes him to a wide variety of people and their stories and it gives him a new perspective. It’s about dreams and realisation, love and loss.

I picked up the book and realised i’d marked a page, I guess past Suzie was sending future Suzie a message. I would like to share a section of that page with you. It is taken from the introduction and is talking about having the courage to confront our dreams. You may just find it is telling you something too.

“We who fight for our dream, suffer far more when it doesn’t work out, because we cannot fall back on the old excuse “Oh, well, I didn’t really want it anyway.” We do want it and know that we have staked everything on it and that the path of the personal calling is no easier than any other path, except that our whole heart is in this journey. Then, we warriors of light must be prepared to have patience in difficult times and to know that the universe is conspiring in our favor, even though we may not understand how. ”

“I ask myself: are defeats necessary?”

“Well, necessary or not, they happen. When we first begin fighting for our dream, we have no experience and make many mistakes. The secret of life though, is to fall seven times and to get up eight times.”

It doesn’t matter who you are, or what you do. Everyone has dreams, big or small. Is it worth fighting to achieve them with the risk of failure? Absolutely.

Never give up.

 

If you know someone who might need some words of wisdom please share this post by using the share buttons below 🙂

 

February 17, 2012 Suzie


I hate homework!

When I realised that the first part of the program was to do some homework I was hesitant. I don’t have time to do homework….. Can’t you just tell me what I need to do?

Well on reflection (after doing the homework) I think this is the whole point of the program – this isn’t about what other people are telling you to do – this is about how you feel and what you want to do – only you can make changes for your self.

So I was pleasantly surprised that “homework” didn’t mean homework in the traditional sense of the word. It was more of a reflection and some information for you to consider….. Some food for thought.

I actually found it interesting. There was a motivating story of Suzie’s own struggle with weight and other difficulties she has overcome in the past to get to where she is today, it is a good story because you can relate to a real person.

There was some useful information about different health factors that affect women – I found the pelvic floor muscles particularly interesting.

I had my own experience with pelvic floor issues. During both my pregnancies I had hyper mobility where all my joints were extremely flexible, especially the tops of my legs. After I had my second child I was conscious of doing my pelvic floor exercises – I didn’t want bladder issues!

What I didn’t realise was that my pelvic floor was also helping with everything else not just my bladder (maybe if I had done this program sooner – I would have realised what a vital muscle the pelvic floor is – not just for bladder issues). As a result of my hyper mobility after I had my second child I was still getting some pain and this feeling of being extremely flexible – almost like my leg would come unattached (gross – I know!).

I ended up going to physiotherapy and discovered that my core was extremely unstable and was throwing out my hips and everything else and while I was vigilant about doing my pelvic floor exercises I was actually not doing them properly and so my core was not strengthening. So after some sessions things improved and I am now doing the correct exercises and have noticed the difference in my core strength and the support it provides my body.

The homework component of this program is really a reflection on your health and life at the moment and where you want it to be – what are your goals? The first part of the program really does make you think/reflect about what it is you want and that only YOU can change if YOU want to.

The part I loved about the homework was the spring cleaning – you are asked to do a spring clean of your house/home/garden etc….. I thinks it was a great way to de-clutter and is symbolic of the change that I am wanting to make in my life – get rid of the unwanted things cluttering up my life/house and start a fresh.

So I actually enjoyed the homework, it wasn’t hard and it motivated me and got me to think about the changes I wanted to make.

I’m excited for the next step…..bring on part 2!!

 

 

(photo from The Daily Riff)

February 15, 2012 Suzie

Are you aware of the food you are eating, I mean really aware? What it tastes like, how it makes your body feel, are you full, are you just eating for the sake of it?

This article is a little reminder to be more aware of our food and what we are putting into our bodies. With some simple tips you can control your eating and curb overeating and nasty little habits that have crept their way into your daily routine.

Have a read and see if any of these tips would benefit you and your eating habits.

Read me

 

 

(photo care of scrumdillyicious)

 

February 13, 2012 Suzie

As I waited for the starting flames to shoot off the start line like we were going off to war I had butterflies going kamakze in my stomach…what on earth had I signed myself up for? Warrior Dash.

Last year I attended the event as a spectator nursing my injured hip. I took  prime position near the fire logs and mud bath which finished the race. I laughed and guffawed at people trying to get their legs over the fire without getting burnt and doing dive bombs and slipping and sliding in the mud bath. It was a great sight. “Next year you’re doing it” my boyfriend said and I knew there would be no getting out of it.

Fast forward one year and there I was, the girl who doesn’t like getting dirty and is a bit of a scaredy cat all ready to go into the unknown. As the horn blew and the flames shot out there was no turning back, I have to say running in slippery mud is a new experience, trying to stay upright is a battle! I gave Mark a stern warning not to push me in the mud, I was so concerned about him pushing me in I forgot to warn myself and toppled forward into a mixture which i’m sure was pure horse dung!

The obstacles ranged from strength to just plain getting dirty. We climbed over walls, crawled under cargo nets, climbed ladders, ducked under barbed wire and had to get ourselves over some heavy logs in the river. The course had a magnificant way of getting you all disgusting then treating you to jumping into rivers to get clean only to get you disgusting again. Whilst fear did get the better of me on one obstacle I found myself getting more and more pumped to climb, slosh through mud and run through sludge. As we came to the final stretch, we psyched ourselves up to have a running jump over the two lines of fire and then jump into the mud bath, apart from a mouthfull of mud this was a fun way to finish especially in front of people lined up to take photos and laugh at passerbyers.

I have to say I enjoyed the workout. It wasn’t just running, it was balancing, upper body strength, getting low and flexible and problem solving. I will definately train differently for next year and instead of trying to stay clean for as long as possible the fact it, resistance is futile 😉

I felt there was a real sense of being a part of something. It was like every dirty person I passed I felt a bond with, we had all survived and had a great deal of fun!

And whilst i’m still trying to get mud out from beneath my nails, I would definately do it again!

For more information check out http://www.warriordash.com

February 8, 2012 Suzie

“Float like a buttefly, sting like a bee…” or at least just try to keep up and keep breathing!

It had been a while since I had been on the attacking side of boxing. I’ve been receiving punches from clients for a while… I decided it was my turn.

I called up a fellow trainer and friend of mine for a workout. We chose the perfect day – stinking hot and we were out in the park but still loving life! As I followed her commands and got into my groove it brought back fantastic memories of learning to box.

There are MANY benefits of boxing, it is a fantastic workout and definately challenges a range of skills. Firstly though I must say that there is a difference between proper boxing and pad work and boxercise type boxing. I did not learn proper boxing in a fight scenario, I learnt padwork for Personal Trainers to use with their clients and how to teach it. Boxercise is a high volume saturation type of boxing. There’s a little less skill and focus on technique involved, it’s fun, social and incorporates other exercises with it i.e push ups, sit ups, squats, lunges and running.  Whatever it is you’re doing though you’re in for a great workout!

According to Punchfit (where I became accredited) “Boxing is one of the most demanding but also most rewarding forms of exercise training. It conditions your entire body and provides one of the most challenging and enjoyable workouts of any sport. The physiological as well as psychological benefits of boxing are extensive. These include increased self discipline and self confidence, increased agility, speed, coordination, endurance and strength. Unlike most forms of training, reflexes are also improved and skills are learnt.”

“Boxing is a high intensity full-body workout that will make you physically stronger as well as aerobically and anaerobically fitter. It is a complete workout for your cardiovascular and endurance systems as well as training upper body, lower body and core strength. Calorie expenditure and fat burning are very elevated during boxing as it is such a high intensity workout utilizing large muscle groups and constantly keeps you moving. Boxing does not tend to add muscle bulk as much as tone and define muscle because it involves such high repetitions.”

“Boxing is a workout that can accommodate for all levels of strength and fitness and can be enjoyed by beginner to advanced participants. Drills can easily be modified to increase or decrease intensity and complexity of the workout. ”

With benefits like that what are you waiting for?

Some things to keep in mind though, boxing is not recommended for pregnant women. If you have weak wrists it would be a good idea to get wrist supports or strapping and make sure you are well hydrated.

You can get involved at any level. Whether it’s joining a boxing class at a gym or a proper boxing gym, practising with a friend, getting a punching bag or focus pads, enlisting the help of a PT who specialises in boxing or martial arts.  Getting a few lessons in the basics is well worth it, and I highly recommend it. You can then take those skills and workout by yourself or with friends safely.

Had a bad day or week? Feeling a bit frustrated? I guarantee you will feel better after a good boxing workout.  It’s a great stress release and quite theraputic as you picture your antagonizers face on the focus pad as you punch!

So will I be calling upon my friend for another workout? You betcha and i’ll be serving it back to her 😉

 

For more information visit the Punchfit website here

Or maybe read some common questions or fears  here

 

Happy boxing people!

February 6, 2012 Suzie

“They’re all looking at me, I can’t  do it.”

I thought I would share a common problem/excuse/paranoia with you often experienced by some of my female clients.

When giving clients programs I always include strength work, now in some circumstances this can mean mixing with men in the free-weights section of the gym.  I’m not oblivious to the fact that in some gyms men are quite a scary feature. They can be intimidating and I do not deny that. When I first started training by myself pre-trainer days I would either stick to the ladies only section or classes. I walked quickly past the weights areas and kept my head down at busy times (my gym was frequented by some big loud dudes). It was only when I did my PT course that I mixed with free weights and learned what to do properly and gained confidence.  When I started working at the gym I quickly got into the habit of frequenting the free weights section, in peak periods it was swarming with try-hards. All grouping around the same machine or bench for ages and egging each other on, checking themselves out in the mirrors and using far too many dumbbells than they actually needed. I found this extremely frustrating.

Having gone through it myself I understand my client’s fears. But the thing was the more I entered that area the more I became comfortable with it. The fact is I had just as much right to be there as they did and that is what I kept telling myself, I had a program to complete and I was going to do it.

When working at the gym I made a point to always take my female clients in this section, they felt more comfortable with me there and I wanted to make sure they had access to the best equipment and weights. Would they go there by themselves? Some of them no but I did successfully change a few minds.

A common excuse for not performing an exercise at the gym is “they’re all looking at me”. Now I will not insult your intelligence and lie to you, the fact is some people at the gym are watching you, even the trainers. However I will tell you this, most people are so caught up in themselves and what they’re doing they really don’t give a toss what you are doing and the ones that do should get a life.

At the end of the day do you really care what a stranger at the gym thinks of you? Who cares if you are using lighter weights than them or if they are doing more complicated exercises than you? The fact is you’re there improving your body and your health, pat on the back to you for doing it. That is all you should focus on. Focus on what you need to do and don’t let anybody make you feel like you don’t deserve to be there.

Power on ladies!