Category: Suzie’s Adventures

November 16, 2015 Suzie

My month of yoga began with a busy brain and a funky hip.bigstock_Expert_Yoga_Pose_3644364

A month a go I was feeling a bit out of whack. My brain was full of chaos, bouncing around multiple projects, running my own business and not being able to switch off – especially at bed time. Ugh.  I have a chronic problem with my hips/pelvis and when I don’t exercise enough it hurts and if I do too much of some things it hurts. I needed balance.

Over the years i’ve tried my hand at yoga classes at the gym where I first started my career at. Then at home with dvds and a very sweaty 2 weeks doing bikram yoga in a sweat box. Let me tell you, classes held at gyms are so different to those held at yoga studios.

I’d never done a class at a yoga studio before so began my search to find the perfect studio for me. I found one that really resonated with me, I liked the message on the website, I liked the vibe, I liked the new student $49 unlimited yoga for a month deal. It was time to jump on board and get myself sorted.

I wandered in to the studio like a shy lamb and was greeted warmly. Turns out I was the only one who had registered for that particular class so I received a one on one yoga session instead of the scheduled class. Wow. Just wow. It was intense, all attention was on me and who knew that subtle changes, positions, adjustments could cause so much pain, I mean work, I mean benefit.  Boy did I feel it… for the next couple of days. But the personal attention was incredible and I used yoga props for the first time… bolsters, blocks and straps are awesome!!

After the first class I knew I had found something that would change my life.   I felt like I had had a full body massage but worked reaaalllyy hard for it! haha

Once I could walk again I signed up to more classes (with more attendees). With each class I learnt something new about yoga, breathing, finding your connection with your breath, your body and your mind. My mind has never been good at single focus, so I was so appreciative of the clam I felt during classes and the calmness in my mind.

During my time as a trainer i’ve always recommended yoga as a complementary form of exercise to training programs. A lot of people think yoga is easy and you just do a lot of breathing and have a stretch. Well there is a lot of emphasis on breathing and you are stretching but it sure as heck isn’t easy.

 

Here is why I am now slightly addicted to yoga and never want to give it up.

  • Strength. After just 4 weeks of doing just yoga a couple of times a week and walking, I already felt stronger and my muscles firmer. Yep after just a few weeks!!
  • Flexibility. I can easy touch my toes and the floor now and for some reason, really like hanging out here having a stretch or ‘forward fold’ in yoga.
  • Stress relief. I am the first to admit i’m a bit of a stress head, I worry, I overreact and I can’t turn my brain off. After my 3rd yoga class I met up with a friend and she said I was floating. I felt like nothing could stress me, nothing would get me stress-heady that day.
  • Cross training benefit. I noticed with my first swim of the season, during my first lap where usually i’d realise i’d forgotten how to breath and what the heck was I doing, I could easily keep going and got into my groove immediately. Yoga has taught me how to breathe.
  • Re-connect with my body. Now this sounds a bit fluffy but yoga has got me back in tune with my body, my mind, what’s going on and how I need to train, think and move forward.
  • Community spirit. This yoga studio has such a lovely vibe and community feel. At the moment I feel like the polite outsider wanting to be a part of it, but everyone seems to know each other, is there for good reasons and welcoming.

 

Yoga makes me a happier, less stressed, stronger person both physically and mentally. I am so glad I tried something new and even more glad that it is working out brilliantly 🙂

 

 

I attend classes at Illuminate Yoga. I encourage everyone to find a studio and give it a go, you have nothing to lose.

 

 

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 😉

 

November 22, 2012 Suzie

Up until two weeks ago i’m embarrassed to say it had been nearly three years since I had done a Pilates class. I have always recommended Pilates and Yoga to my clients as I truly believe they are of great benefit to the body. The only problem for me was I wasn’t good at it.  I’d tried a few classes and DVDs in the past but didn’t commit which I have always regretted.

What is Pilates?

“Pilates (or the Pilates method) is a series of over 500 mat or equipment based exercises inspired by calisthenics, yoga and ballet. Pilates improves flexibility, strength, balance and body awareness. It was introduced into America in the 1920s by physical trainer Joseph Pilates as a way to help injured athletes and dancers safely return to exercise and maintain their fitness. Since then, Pilates has been adapted to suit people in the general community.

Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because the body is moved through precise ranges of motion.” – Better Health

I frequently get asked what is the difference between Pilates and Yoga, to some people they are one in the same. This isn’t the case however. Pilates is partly inspired by Yoga but Yoga is a series of static postures (depending on what style you are performing) and Pilates puts you in unstable positions and gets you moving  throughout the exercise to challenge your body, for example in a hold position getting you to move your limbs whilst keeping the core tight and body still.

There are two types of Pilates, mat based – uses gravity and your body weight as resistance and equipment based – uses spring loaded resistance.

Last week I decided to give Pilates a chance, In the past i’d always used my work schedule as an excuse not to commit.  Like any exercise there is always going to be an excuse. I nervously set up my mat at the front of class (yep class nerd) and we started off with breathing and neutral spine positions etc. I thought oh no this is going to be a boring waste of time but then I was proved wrong. My core was challenged in a way I hadn’t pushed it…well…ever. simple exercises proved intense and I appreciated how to do small movements properly. Then all of a sudden we were doing downward dogs and push ups, hang on a second isn’t this Pilates?? Then we were told to grab a barbell and proceeded to do weighted forward squats and sumo’s! When on earth did Pilates include weights??? It was very impressive, I left feeling elongated and all muscles seemed worked out in a balanced way.

As I attended my second class I was expecting the same exercises, but everything was different. My bum muscles were worked out to a point of fist clenching pain and my obliques were rudely shocked by the surprise attack they received. As a trainer i’m always on at my clients about posture and it’s nice to go to a class where someone is telling me the same thing! Our posture is responsible for a lot of problems in our body, it’s worth the effort of getting it right.

Apart from improved posture Pilates offers a range of benefits, some of which include:

  • Improved flexibility.
  • Increased muscle strength, particularly of the abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of the body).
  • Balanced muscular strength on both sides of the body.
  • Enhanced muscular control of the back and limbs.
  • Improved stabilisation of the spine.
  • Greater awareness of posture.
  • Improved physical coordination and balance.
  • Relaxation of the shoulders, neck and upper back.
  • Safe rehabilitation of joint and spinal injuries.
  • Helps prevent musculoskeletal injuries.

I’m really happy with what i’ve experienced so far and I look forward to continuing with the classes.

Remember to always consult a health practitioner before starting any new fitness program. especially if you have pre-existing medical conditions or have not exercised in a long time

For some Pilates exercises click here

 

Photo courtesy of Act Smart Osteopathy

May 14, 2012 Suzie

This mother’s day was particularly special. I had a great group of people join me for the Mother’s day Classic which is a fun run/walk to raise money for breast cancer.

I felt so proud and happy for all my clients, friends and family who joined in for the event. It was a great morning, great atmosphere and we helped raise money for a great cause.

It’s a great feeling setting a goal and achieving it. Nothing beats the feeling as you cross the finish line – except that big drink of water you have right after it 🙂

Well done to everyone, you should be proud of yourself! 🙂

Check out some of the photos from the day here.

 

 

 

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!

October 17, 2011 Suzie

That’s one small step for suzie, one giant height to look down from.

The harbor bridge is 134metres high, we climbed over 1000 steps… now that’s a step class people. For 3 hours we ooohed and ahhhed at our beautiful city from above. With just slightly wobbly legs.

Last year Mark and I were so lucky to be given a gift certificate for the Harbor Bridge Climb as a Christmas present, last Sunday I got the opportunity to see the city as never before.

We were super lucky with the weather after a rainy weekend it paused for us to take in the sights. We were fitted out in sexy climbing jumpsuit and got loads of equipment to ensure we were safe and comfortable (the wrist hankee was by far the best invention ever!) everything was attached so that we wouldn’t drop anything dangerous down to the traffic below.

We met our guide Lisa a bubbly fit young lady who looked genuinely excited to have us experience the climb. “Is anyone feeling nervous or anxious? If so maybe stay up the front of the line next to me” I thought about this for a second, I’ve jumped off a canyon, climbed on a terrifying ropes course and I frequent the blue mountains walks with their horrendous inclines and ledges…. I thought hey I’ve done all those things I’m cool and then I remembered hang on I was scared for all of them! So thought best to be up front ‘just incase’.

Turns out I was absolutely fine, I had to say the higher we got on the bridge the more at ease I felt…. Weird.  The wind was, well I wont lie to you the wind was an absolute pain in the behind, it thrashed you and when your on a small ledge 134m high you don’t want wind pushing you around. You are safely locked on the whole time but still your mind can play tricks on you if you let it.  Mark and I took in the sights, had fun choosing our future leisure boats on the water and enjoyed listening to the history of the bridge. After hearing all the stories it sure was a gutsy move to build it in the first place; but what an achievement and now iconic landmark.

I was surprised with just how many groups they had going up and down, what a striving and successful business. All thanks to the idea of just one man who fought for 10yrs to allow people to climb the bridge. I am so happy he stuck to his guns as it was such an amazing and worthwhile experience I will personally never forget. Thanks again mum and dad!

As for the physical side, well I recommend you be in good health when you do the climb, although I didn’t find it exhausting there were quite a few ladders to climb, And just a few stairs, yep just a few! Hehe The climb goes for 3 hours so make sure you well hydrated beforehand but not so much that you need to wee as unfortunately the bridge does not accommodate for that! I would recommend the bridge climb to anyone (well maybe not those people afraid of heights) it is a wonderful experience and one of those things you just have to do!

 

 

(like my great taking a photo of a photo skills? haha I need to scan this!)

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)

April 30, 2011 Suzie

Who would have thought a sweat box could be so relaxing!

“What is Bikram Yoga? Bikram Yoga is a demanding series of 26 postures (asanas) and two breathing exercises (pranayamas),which is suitable for all ages and levels of ability.

Each posture stretches and strengthens specific muscles, ligaments and joints needed for the next posture. The Bikram method also stimulates the organs, glands and nerves, moving fresh oxygenated blood to 100 percent of the body, restoring all systems to a healthy working order.

Bikram scientifically designed this 90-minute program to deliver total health through the balancing and strengthening of every system in the body in order to prevent illness and injury, promote weight loss, and limit the effects of aging.

In addition, the series of postures combine skills of concentration, patience, determination and self-control that increase mental clarity and reduce stress. Bikram yoga is done in a heated room to warm your muscles, prevent injury, allow a deeper workout and cleanse the body by flushing toxins.”
www.bikramsutherlandshire.com.au

Admittedly I am the type of person who likes to jump into things. None of this easing into things business I like to go for it. A friend had suggested we give Bikram yoga a go, and of course having never done a yoga class in my life I thought it would be a great experience. I’m pretty flexible I thought. That was before attending my first class.

Bikram yoga is 26 poses performed in 37 degree heat (it felt more like 40). The entry to the room was enough to make me squeamish, a heavy metal sliding door that reminded me of a human sized oven. As I approached the instructor said, “whatever you do don’t leave the room, if you feel sick just sit down, you can’t exit”.
What was that I “can’t’ exit? I put the claustrophobic feelings aside and entered.

It was indeed a sauna, there were already about 20 people basking in the heat building up a sweat. I followed suit allowing my body to adjust to the heat. After about 10 minutes of pretending I was laying on a beach on a tropical island I was climatised.

We began the class with some breathing exercises, this I found to be the most uncomfortable part of class.
We had to cup our chins and raise our elbows as far up as you can before tipping your head back to an unnatural position and letting out a bellowing “arrrggghh” from the pit of your stomach. The room fills with a noise you’d hear in a B grade horror movie.

The poses were challenging and after the 90 minute ordeal you feel like every single muscle in your entire body has been worked.

Doing the poses in heat definitely spiked up the heart rate. During the rest period between poses every part of my body was pulsating, I was very aware of all the blood rushing around my body.

I was lucky enough to have the instructor adjust my hand positioning on one pose and he decided to help turn me into a human pretzel. As he pushed my knee further and further into the pose I was quietly cursing and hoping my leg wouldn’t snap and I would not tear any muscles. There is no way on earth my body could get into that position if I wasn’t so hot. Thank god!

The ick factor was definitely having around 30plus people sweating all around you. I can personally say I have never sweat so much in my life. At one point during the extended warrior pose I became very aware of the saturated girl in front of me. Her extended leg was hovering dangerously close over my towel and with every drip of sweat that fell from her foot the germ-o-phobe in me fought desperately to hold my pose and not move my towel immediately.
Yuck!

Towards the end of class I was very aware of the smell of cooking bodies. As quite appropriate at the end of class the instructor said we were now fully roasted.

After class I have to say I felt great, a personal success that I did not faint in the heat. I slept like a baby and went back for more a few days later. Be warned, after class you may experience a headache and your skin can break out. These are the toxins coming out of your body.

All in all a great experience, very calming yet challenging at the same time. During class my mind was totally focused on what I was doing, there was no room to think or stress about anything else. I definitely recommend it. But maybe a few normal yoga classes first would be a good idea.

For more information visit www.bikramsutherlandshire.com.au