Author: Suzie

July 28, 2011 Suzie

I have been refreshing over all my anatomy books lately so as a result you are going to read an article I wrote with my science hat on.

It is a bit technical for which I apologise but personally I find it interesting and it also relates to my previous article I want to look like her

There are three predominant body types. The ectomorph, mesomorph and endomorph. To train better, you should get to know your body better.

Toward the end of the second week of an embryos development there are three primitive layers already being outlined: the outer layer called ectoderm; the middle layer, called mesoderm; and the deep layer, called endoderm.

Each of these layers gives rise to specific parts of the organism.

  • Ectoderm forms both epidermis (skin), sensory organs, central nervous system and peripheral nerves
  • Mesoderm forms the bones and muscles, urogenital organs, cardiovascular system and the blood
  • Endoderm forms the intestinal mucosa and related glands

The predominance of one of these three layers during growth provides the person with a well defined body type.

Ectomorph

Ectomorphs appear fragile and delicate, they are lean and narrow in the shoulders. Although slender, their skeletons are prominant and the almost complete absence of fat reveals all the fibres of the muscle system even when it’s not really developed.

Their thyroids are generally hyperactive, which accelerates their metabolisms so that they need to consume lots of calories to maintain weight. Ectomorphs who try to fill out can train daily because their bodies recuperate quickly, but they need a well balanced diet rich in protein. To gain weight they must consume more calories than they use. Ectomorphs often lack muscle tone and commonly have vertebral problems (like kyphosis, lordosis, scoliosis) due to lack of strength in erector spinal muscles and abdominal muscles. Ectomorphs need to increase muscle tone to correct postural issues.

 

Mesomorph

Mesomorphs tend to be muscular with large bones and thick joints. They have big clavicles and muscular shoulders, which give them a burly appearance. Their rib cages are well developed relative to their waistlines. One of the striking features of the mesomorph is they have powerful calves and forearms that can equal the thickness of the upper arm.

Because one of the effects of testosterone, the main hormone secreted by the testicles, is to increase muscle mass, naturally a large proportion of mesomorphs are men. However testosterone is also secreted (ALTHOUGH IN LESSER QUANTITY) by the adrenal gland, so some women are also muscular mesomorphs types because of the increased activity of these glands. Remember though their development never matches that of male mesomorphs (it’s ok you won’t ‘bulk up’ like men).

Mesomorphs respond to intense activity, they often need to be active. They can successful at most sports, however, their significant muscle mass is kind of a handicap in endurance activities such as long distance running. Only when they overeat do mesomorphs develop weight problems, whereas even moderate training allows them to maintain a toned athletic physique.

 

Endomorph

Endomorphs tend to be chubby. The development of their fat layer erases the muscle outline, which gives them a soft appearance.  Their extremities are ham-like, coming to a point with relatively predominant thighs and upper arms above the calves and forearms. Although endomorph skeletons are not as fine as ectomorphs, they are also not as thick as the mesomorphs.

The greater development of their digestive system gives them a thick, sometimes potbellied waist. The endomorph type is more frequent in women, whose digestive systems are proportionately more developed and in whom fat is more abundant

Endomorphs have lazy thyroids; their metabolism is slow and recovers more slowly than the other body types. On the other hand they don’t need to eat a lot, which is a significant advantage during scarcity. To lose weight, they often must follow restrictive diets that ultimately lead to nutritional deficiencies that will affect their health.

Endomorphs rarely have back problems, their spines are swaddled by the significant volume of their torso and have adapted to the masses they must support by losing some of their curves, which give them a columnar shape. On the other hand they frequently have knee problems. In fact the volume that they have acquired before the end of their growth deforms their legs.

To keep in shape and to try to limit the amount of fat they carry, endomorphs need to combine regular training with a strict diet while taking care not to overtrain and avoiding nutritional deficiencies.

 

Please keep in mind that there are no pure body types, you will find that most people will be a mixture of all three in various proportions with one or two predominating. For example a sprinter is often a mesomorph-ectomorph, or the model with the svelte figure – more of an ectomorph as is the long distance runner.

The important thing is to recognise your individual predominance so that you can have an appropriate training program. One type cannot be turned into another, if you are shorter and stocky with thick bones, you cannot look like the tall twig like model. However training can help people tone up by limiting the development of fat while firming up your predominant shape

 

 

July 25, 2011 Suzie

So often I hear my clients tell me they want to look like someone else.

At some point most of us have probably felt that way I guess. I don’t know about you, but doing that has never really made me feel better about myself. I would get frustrated that I could never reach my goal – why couldn’t I look like her?

I would like to share with you a conversation I had with a new client last week, it is a typical example of this type of conversation I have had with other female clients at the gym. *Lucy* is new to exercise and wanting to lose weight for her wedding next year.

We are upstairs stretching out after a hard training session, leaning against the rail for a leg stretch Lucy looks down below on the first level at several women walking on the treadmills.

Lucy = See her, that girl in the grey shorts down there? I want to look like her.

Suzie = What do you mean you want to look like her?

Lucy = See how she is shapely but has small upper body and she has nice legs, I want a body like that.

Suzie = Lucy stop. Do you know how often I hear women say they want to look like other women? I bet you that girl down there has someone else that she wants to look like too.

Lucy = But could I look like her?

(I paused for a moment and tried to figure out how to explain to Lucy that even if she did lose her goal weight, it was unlikely she would look like the petite girl below, they were totally different builds)

Suzie = You can’t compare Lucy, all our bodies are made up differently. From body type, build, to fat distribution and height, we are all made up differently. I don’t mean to sound harsh Lucy, I just want to be honest with you.  I could not look like her either. Look at my frame, I have broad shoulders and rib cage, even when I lose weight my frame does not change, I go slimmer sideways but the width of my shoulders and ribcage will always be broad.  I do not believe it is healthy to look at other people as a reference (Lucy’s eyes drop in disappointment). I think you should look in the mirror and say ok this is my body, what is the best version of this body can I work towards.

 (Lucy gives a weak smile)

Lucy = I’ve been overweight for so long I can’t look at myself and imagine myself smaller. It’s hard.

Suzie =  I know it’s hard Lucy, but try again, have a look at yourself, find those features you like and imagine them 10 times better and more prominent. You can do this. It’s important for you to know that realistically it is going to take a while to get to your target weight, your body won’t change overnight. We also don’t know where your body will choose to lose weight from first or how it will change, but I promise you if you’re committed and work hard you can make those changes. And isn’t that exciting? You are going to look fantastic in your wedding dress, and you are going to look like YOU.

(Lucy gets a burst of excitement in her eyes and a broad smile on her face. She has forgotten about the girl in the grey shorts.)

July 22, 2011 Suzie

Ever notice how music has such an impact on your mood?

I have my own personal collection of mood enhancers – playlists. I have different music for different occasions.

There are so many songs I love, but to keep it short here are my top faves:

When I want to chill out – What a wonderful world by Louis Armstrong

When I want to be sad (yes I said that, sometimes a woman just likes a good cry) – I don’t believe youby Pink

When I want to get pumped up and feel confident –Crazy in love by Beyonce, it’s been the one for many years, never fails to get you feeling good and sometimes if the occasion calls for it strutting your stuff

The song guaranteed to put a smile on my face – The way you make me feel by Michael Jackson

When I don’t feel like exercising – I want you to want me by Chris Issak (I love cycling to this song, high intensity intervals in the chorus woohoo!)

When I want to be angry (yes when you’re frustrated and just WANT to be angry) – Helena (so long and good night)– My Chemical Romance.

And the ultimate song to get you crazy. I am talking head banging, body throwing, jumping up and down like you have springs in your feet. The adrenaline rushes and is my ultimate sprint song that I schedule right near the finish of a fun run, it gives me that last bit of OOOOOMMMMFFF to get my hurting body across the finish line. Parlez-vous-francais -by Art vs. Science.  In fact as I was writing this blog and listening to the chosen songs, I put it on and couldn’t help but go a little nutty.  You can honestly jump and bounce throughout the entire song.

I thought i’d share with you my crazy song, be sure to turn it up loud, get up off your seat and give the jumping around a go. I included the video clip in case you wanted to watch and felt like a bit of a giggle!

httpv://www.youtube.com/watch?v=XRZ-jLOrFfk

Considering the effect music has on your moods and emotion, if you think about it you have the power to change your state of mind. Should you find yourself stressed, sad or needing a pick me up, why suffer through it, without sounding too lame – why don’t you change the channel ?

In my book Empower – Lifestyle Upgrade we go through what I call Your life’s Soundtrack. How to use music to benefit your health.

What are your songs?

 

July 20, 2011 Suzie

Here’s a little video which explains my eBook Empower – Lifestyle Upgrade.

What it’s about

Why i wrote it

How it can help you 🙂

 

httpv://www.youtube.com/watch?v=-BvYZAkB5nE

Want more? click here

July 13, 2011 Suzie

 

I was at a conference recently and I had somewhat of an epiphany when it came to break time.

When I arrived at the conference there was a lovely set up of beverages and toast as it was early morning. I was early and knew nobody so I wandered over to the buffet area and got myself a glass of orange juice and sat down trying to strike up a conversation with other ‘loners’. I finished my glass of orange juice and I thought ‘yum juice’….. I don’t drink juice.

At morning tea time the masses formed a queue for  snacks, there was scones galore with cream and jam. I got myself a scone and another glass of juice. As I rushed to get it finished and back to my seat I thought, why did I have another glass of juice, why did I opt for the scone when there was a big bowl of fruit? Because others were doing it? Because it was there?

At lunch there was an array of wraps and salads, I chose the healthiest wrap I could find packed with salad and got myself a drink of water this time.

I sat quietly and took myself on a trip down memory lane the theme was buffets. I thought about myself and how I act in these buffet type situations.  Just as an example that day I had 2 glasses of juice and a scone. I never drink juice yet when I was put in a situation of many choices in endless amounts I opted for the sugary ‘treat’ option.  I thought about functions I had been too when you just go down the buffet style  line up and keep contributing to your plate even though your  plate is seriously overcrowded. Is it because you don’t know what’s at the end of the table you want to make sure you don’t miss out on anything?

I am even worse at buffet breakfast situations. I must confess something to you… I love breakfast and all things breakfast food, I am a breakfast food junkie. Years ago I would eat cereal any time of day I felt like, sometimes for dinner. When I am on holidays and am in a buffet breakfast situation I go a bit nutty.  I’m just filling up now so i’m right for the day, i’ll have a small lunch I tell myself. I overload on the cereal and drink juice, watch out if it’s a hot buffet breakfast and then it’s on with the bacon and egg toast sandwiches. Luckily the size of my stomach isn’t big enough for my eyes.

Why do I lose control? I guess I have a few thoughts about that.

1. It’s a novelty, I am presented with things I don’t usually have.

2. I sometimes get this ‘make the most of it’ attitude, I don’t want to miss out, and in some situations I even think ‘get what you paid for’ (which is a MAJOR problem in buffet situations, just because its $30 all you can eat doesn’t mean eat like an starved animal)

3. I don’t pay attention to the consequences of what I am eating, sometimes it is as if the calories don’t exist which is an extraordinarily stupid idea that goes through my head. I clearly don’t pay attention to exactly what I am eating.

The day of the conference I started to pay attention to what I was doing. I had the healthy wrap with salad because I didn’t bring my own lunch. I opted for water instead, and watched as people piled more and more food on their plate and wondered what their story was.

When it came to afternoon break I stayed in the conference room, I decided to take the temptation away. I didn’t NEED anything from that buffet I had some raw nuts in my bag and ate those, drank from my own water bottle which I try to bring everywhere and did some stretches at the back of the room.

At parties lately I have been trying to do something new. I don’t eat everything that everyone is. I am trying to politely say no to more things like bread rolls with dinner and pre dinner pastries and snacks, things that I would previously eat not thinking too much about.  I have found out that i am not missing out on anything and I usually feel better at the end of the night than others.

I can’t say I will never be tempted and go into ‘automatic buffet eater’ style again. But I think  the point that I made to myself at the conference is that I have got to actually THINK about what i’m doing and ask myself ‘would I normally eat this? Will this do anything positive for me?’

Be careful not to fall into the same traps. Remember you don’t have to eat it because it’s there, always be prepared and have a healthy snack as a backup and the most important thing – the calories count!

May our plates be filled sensibly and our stomachs remain flat and satisfied.

 

 

July 11, 2011 Suzie

Now i’m not the best cook. I’m not too confident with how to use flavours and how to ‘be creative’ in the kitchen. The below recipe is one i have fine tuned, it started with noodles and just prawns and since I have leaned it down even more using less artificial flavours and sauces and more natural ones and more seafood. It is a favourite at home (except for my boyfriend who hates seafood!). It is super easy and super good for you.

I LOVE this dish, it’s so fresh and tasty and LEAN.

Seafood is a very lean source of protein, you can add as many vegetables as you like, a great opportunity to increase your vegetable content.
It serves up to 4 people, I cook it for 3 people at home with decent portions and still have leftovers for lunch the next day. Remember you can always add more seafood!

Now I kind of cheat with the garlic prawns and squid rings. I buy mine fresh from the seafood shop already peeled and marinated (Easy peasy!) if your shop doesn’t have this option you can make your own. Leave the seafood marinating with garlic, parsley, bit of olive oil and any other yummy herbs you know how to cook with for at least a few hours to absorb the flavours.

Ingredients:

500grams Marinated garlic prawns (if not already marinated, create your own let prawns sit with garlic for a few hours)
250grams squid rings
1 brown onion diced
Broccoli cut as desired )(I slice the trunk as well, its yummy and nutritious)
Snow peas
Carrot sliced
Zuchinni sliced
Mushrooms sliced
Buk choy sliced
Oyster sauce (optional)
Few dashes of soy sauce (optional)

 

Method:

1. Brown onion

2. Add all your cut up veggies to wok and stir fry (option to add small amount of oyster sauce and soy sauce for extra flavour). Make sure veggies are still crisp, stir veggies for only approx 30 seconds.

3. Add prawns and squid rings and mix through veggies

4. Add chilli flakes to desired heat level and stir through (I give it a few good shakes I like my chilli present but not overpowering!)

5. Add bok choy at same time as chilli flakes so they wilt as you finish cooking.

6. Be sure not to overcook prawns, cook to a nice pinkish colour, test one before you finish if you’re not confident.

7. Serve fresh just cooked.

 

This dish makes an awesome lunch the next day. I eat it cold but you can always reheat.

 

 This dish is just one of the many healthy (and tasty) recipes in my Winter Warmer Recipes eBook. If you would like more recipes like this, you can purchase a copy of the eBook here

July 7, 2011 Suzie

As our obesity rates increase scarily in Australia, so too does the incidence of diabetes.

What do you think of when you hear the word Diabetes? When I was a child I didn’t know much about it at all, in fact when it came to Diabetes I used to think that meant you needed to eat jellybeans. Nobody I knew had Diabetes. In today’s society, it is a common disease and I now know more people than I care to with the disease.

Diabetes is a disease where you are unable to convert glucose (sugar) into energy. Your body needs insulin to be able to use glucose. Diabetes results when insulin is either not produced (by the pancreas) or cannot be used properly by the body. The main characteristic of diabetes is a very high level of glucose in both the blood and urine. Over time, high blood glucose levels may damage blood vessels and nerves.

It is important to know there are two types of diabetes:

Type 1 = the immune system damages the pancreas (which produces the insulin) and it no longer produces insulin. It cannot be prevented and lifestyle does not play a role.

Type 2 = your body cannot produce enough insulin or the insulin does not work properly. Often referred to as ‘the lifestyle diabetes’ it is directly related to lifestyle factors. It also accounts for the majority of diabetes cases.

There are many risk factors for diabetes, some of which are modifiable.

Some risk factors include:

  • Age (as your age increases so does your risk)
  • Overweight around stomach/torso area
  • Genetics
  • High blood pressure
  • Gestational diabetes

Some of the symptoms associated with diabetes include:

  • Frequent urination
  • Extreme fatigue
  • Unexplained weight loss
  • Excessive thirst
  • Tingling in hands/feet
  • Infections
  • Blurred vision

Approximately 700,000 Australians (nearly 4% of the population) have diabetes, with many more going undiagnosed. Diabetics are 2-4 times more likely to develop cardio vascular disease than non-diabetics. If diabetes goes untreated, there are many physical problems that can occur:

  • Blindness
  • High blood pressure
  • Impotency in men
  • Kidney complications
  • Heart disease
  • Limb amputation

Diabetes is a serious problem that is on the rise in Australia. Reduce your risk by maintaining a healthy weight and good blood pressure through good nutrition and exercise. Early detection is the best way to manage diabetes. So see your doctor if you have any of the above symptoms or if you have any questions or concerns.

 

June 30, 2011 Suzie

3:16pm. A random minute in the whole of a day, but seemingly important to my body, apparently!

For the past couple of weeks, I’ve found myself looking at my desk computer at the same time and wanting a skim hot chocolate. It looks like I’ve trained my body clock into expecting a sugar hit! What’s scary is that the barista at the coffee shop I go to has even noticed my afternoon habit… it might be time to admit I have a problem!

Lately I’ve been looking into addictions for an article I’ve been writing, and I had the opportunity to speak to a dietician about sugar addiction. I was really looking forward to our chat – sugar is my biggest vice and I was really curious to discover what actually constitutes a sugar addict. She explained to me that sugar addiction is gaining a whole lot more interest as a legitimate condition and outlined two predominant categories that sugar addicts fall into.

The first is the “emotional eater”, using sugar as a way of elevating their mood. The other is the “pleasure seeker” who identifies feelings of pleasure through tucking into their favourite sugary treat, and develops a habit as their brain gets used to releasing hormones associated with making the body feel good.

I’m not quite sure if you’d call my new habit a straight out sugar addiction, but I think it falls in to both of these categories – its right in the middle of the afternoon slump and I love chocolate so the hit perks me up for the remainder of the afternoon!

I know what Suzie would ask me – what else can I do when I look up and notice the time and reach for my wallet? I could have a piece of fruit, go for a quick walk or talk to a friend. Even though I know what I should be doing, I always seem to fall into old habits and feel guilty!

On the plus side, I head off on my 46 day European adventure at the end of June! No more hot chocolates for me – they do say it only takes 21 days to break a bad habit…..

June 27, 2011 Suzie


Have you ever been to a course, workshop, conference etc and just leave thinking wow?
To be completely honest with you up until mid last year I didn’t know a whole lot about pelvic floor muscles. And I’m a trainer. I knew they were muscles but I didn’t know just exactly how important they are to the functioning of our body.  That is until I attended Exercise and the Pelvic Floor – a forum for health and exercise professionals organised by the Pelvic Floor First initiative, sponsored by the Continence Foundation of Australia.

Here are some scary statistics for you:

 

  • 1 in 5 women have a bladder control problem
  • 1 in 3 women who have had a baby
  • 4.8million Australians are incontinent and of that 80% are women

I don’t know about you but that amount blew me away. Then I started to think about the women I know, clients, family, friends, associates and I began to think, my goodness I actually knew some of these women had an issue whether small or big and it didn’t really occur to me till now.

I personally can’t imagine what it would be like to not be able to cough, sneeze, laugh, jump or perform other high impact exercises without leaking.  I am active all day long, demonstrating squats, running up and down stairs I could only imagine how uncomfortable and embarrassing it would be to not be able to control my bladder.

“The pelvic floor is the base of the group of muscles referred to as your ‘core’. These muscles are located in your pelvis, and stretch like a trampoline or hammock from the pubic bone (at the front) to the coccyx or tail-bone (at the back) and from side to side.

The pelvic floor muscles work with your deep abdominal (tummy) and deep back muscles and diaphragm to stabilise and support your spine. They also help control the pressure inside your abdomen to deal with the pushing down force when you lift or strain – such as during exercise.

Pelvic floor muscles support the bladder and bowel in men, and the bladder, bowel and uterus in women. They also help maintain bladder and bowel control and play an important role in sexual sensation and function.” – pelvicfloorfirst.com.au

Risk factors:

  • Age
  • High impact exercise
  • Poor posture
  • Low back pain

 

Smash those myths:

  • You’re never too old and it’s never too late to increase your pelvic floor strength
  • You still have to strengthen even if you have a c-section (load/pressure)
  • You don’t have to just accept and live with it, you can make a difference
  • Men have to worry too

So what to do? Start strengthening today.

I honestly thought it was an old person’s issue, I knew women who had a baby could also experience it but always thought it was something that just happened as you got older. I guess it is still a topic that is embarrassing and women are almost ashamed to talk about it. However after the conference I was so taken with the topic that I started talking to people straight away about it. I found out two things. One, more women than I knew actually had a problem with incontinence and two women around my age and who had not had a baby didn’t know much about it at all.

As a trainer I am hoping to raise the awareness of my clients of incontinence and how important your pelvic floor is.

I’m going to share my experience with you. Last year when I was in the height of suffering from my hip problem and sacro-iliac joint dysfunction a friend recommended me her physio. She had a hip problem and it turned out that her core played a pivotal role. I booked in and had a real time transabdominal ultrasound. I was in for a rude awakening. I thought I knew how to activate my core, in fact I often demonstrated it and talked about it all the time with clients. It turned out that my core was totally screwed up, I was overworking my muscles and in the wrong way to boot. The other scary part was that I had no ability to activate my pelvic floor and with that my transverse abdominus either. That was quite upsetting. It took a long time before I was able to isolate just the pelvic floor contraction and increase its strength before then working on the transverse. To be quite honest I found the whole thing very frustrating and tiresome. I would concentrate so hard and still my muscles would get confused. However with diligence I did improve and I have to say I’m glad it happened because it made me so aware of the core and its importance – pelvic floor included.

Up until the forum I didn’t really press the issue with all my clients. I would always make sure I included them with my pre and post natal and also those women preparing for falling pregnant. I hadn’t given much thought though on younger women and/or women who had not had a baby. They may not be at risk now but as they age their risk increases. Also, their sister or mother or friend might have a problem and if we can raise the awareness then we can lower those statistics.

Let’s give it a go –
I want you to imagine that hammock between your pubic bone and tail bone. Make sure your body is nice and relaxed. Take a breath in and on the exhale gently lift this hammock up and squeeze. The sensation is similar to that of stopping a wee midstream (don’t do that though!).  Hold the contraction for approx 5 breaths or until you feel the muscle fatigue and/or other muscles step in to compensate.

You must be able to perform long holds and quick lifts and also be able to relax your pelvic floor completely (this will come in handy during childbirth).

Try this – a maximal lift with contraction. 5 long holds (5 breaths), 10 quick lifts and combine these, mix it up 3 times a day. Try to associate your exercises with an everyday task such as breakfast lunch and dinner or travelling to and from work.  It doesn’t take long to do but certainly made a difference.

Here are a few more things I didn’t know until the conference

  • There are two types of incontinence urinary and faecal (yep not being able to control wind or faeces
  • When you have dysfunction of the pelvic floor you are at risk of prolapse (your organs – bladder/bowel/uterus – drop!! The pelvic floor supports these muscles)
  • Dysfunction can also cause difficulty emptying bowels, pelvic pain, sexual problems or back pain
  • Obesity and chronic constipation are a risk factor
  • Pelvic floor works better in good posture
  • Fatigue and anxiety affect the ability to engage the core
  • Women ready for high impact exercise are those that can do 20 star jumps quickly whilst coughing on the last two reps
  • Safe exercises for pelvic floor dysfunction include swimming, seated cycling, low resistance cardio machines, controlled hovers and planks
  • You should be able to activate, hold and relax your pelvic floor during an exercise

Unfortunately I can’t include all the information in this one article. I could go on and on but I have made this article a lot longer than usual as it is!

Finally I just have to congratulate the wonderful women in the Pelvic Floor First initiative. The presenters were engaging and highly knowledgeable, at the end of the day we had question time with the panel and honestly it was one of the most interesting I’d ever heard. It was so interesting to hear from different ladies of different age groups, circumstances and careers with such great and relevant questions.

The day certainly gave me a lot to think about, which I am still informing my clients about.

Please visit www.pelvicfloorfirst.com.au  or www.continence.org.au for more information.

(top photo is two of the 4 great presenters Marietta Mehanni and Lisa Westlake, Bottom photo includes Jacqueline and Sam from the Continence Foundation – i’m sorry about the blurry photos!!)

 

June 23, 2011 Suzie

Beware – once you try Indoor Rock Climbing you will not want to stop. I had the bruises to prove it!

I had always wanted to try rock climbing, but was too chicken to try.
I imagined gripping for life onto little plastic shapes on the wall and falling to my doom, or at least a very hard surface!
But that was then and this is now. Now I jump at trying new things.

I arrived at a large warehouse with the sound of laughter and rock music blaring from its entry. I was surprised by the variety of climbing walls and stood in awe of those hanging upside down without a harness.
I got ‘suited’ up into my harness (which is not flattering for anyone) complete with a bag of chalk and snug climbing shoes. I’m ready to go!

The instructor gave me a quick lesson on the do’s and don’ts and the up’s and down’s and used my climbing partner (trusty boyfriend Mark) as an example. I was in charge of belaying for him.
His life was in my hands… a bit dramatic but pretty true. I watched him sprint up the wall and then carefully let him down, a look of fear must have come across my face as I realised it was my turn “you’ll do fine don’t worry” the instructor said to me. I noticed a group of kids across the floor “if kids can do it, I can do it!”.

As I took my first step a quick thought popped into my head ‘am I afraid of heights?’ turns out I’m not.

When I got to the top I wondered what do I do now? My instinct was to climb down, be in control, when in actual fact you have to push off and walk your feet down or choose the lazy option and just hang.

When I finished my first wall I knew I was forming a new addiction. I was beaming from ear to ear “lets go!” I said and off we went to proceed along the walls.

Climbing is a great way of getting in shape…many people believe they need to get fit first before trying rock climbing, I know I certainly felt that way.

The great thing about it is it caters for all fitness levels and experience. It starts off with the easy walls and proceeds to get harder as you go along. The markers on the wall are also numbered and coloured, to make choices suited to you. Example, 1 is the easier option and 4 is the harder.

I was very impressed at the overall workout I experienced. I had always assumed it was all about the arms, when in fact if you do it correctly your legs are your powerhouse tools. I also experienced my heart rate jumping and sweat breaking out, especially on the more challenging walls. Having the bag of chalk helps you with your grip as your hands start to sweat. After 2 hours of climbing my forearms and grip had to reluctantly call it quits.

I felt a rush finishing my last wall (which is one I had perfected so went back to it 3 times to better my speed). I also nearly mastered the art of coming down, hanging in the air 7 metres above ground is now deemed as fun! Climbing is a great way of burning calories, improving strength flexibility and co-ordination. Not only does rock climbing use all of the body’s muscles, the brain receives a good workout as well!

Climbing has an inherent component of problem solving, unlocking the devious sequences of holds, moves and positions can often be the keys to success. I found this out when I got caught in a situation I like to refer to as ‘now what?’ where I was in a tricky position and did not know how to proceed.

Benefits of rock climbing:
• Lose weight / burn calories
• Develop muscle strength and tone
• Increase functional flexibility and joint range of motion
• Increase kineasthetic skill (learn to move freely and with confidence)
• Increase aerobic and anaerobic capacity and endurance
• Develop problem solving and analytical skills
• Develop emotional control focussing skills

The next day my forearms were still slightly stiff. I also discovered a range of bruises on my knees from my awkward start of not wanting to let go of the wall. Overall I was impressed that all my accident prone self managed to do was scrape my arm and bump my head slightly. All in all a good effort! I will definitely be going back.

The staff were friendly and always watching to see if someone was in trouble or needed a hand.

For more information visit  www.evolutionclimbing.com.au  (photo courtesy of ECAT)