Wednesday, 26 February 2014

a week in the life

Wow it's been a while....I thought it was time I posted again, as it keeps me motivated...

a week in the life...fitness, some of us are into it and some of us aren't. It's either your thing or not.  I know, I've said it before. The same with meditation, yoga, Reiki or other mental and emotional strengthening exercises, not to mention clean eating, paleo, get some food on the table the best way you can or whatever the nutritional plan is that you use [mine is sometimes the later or a mixture of all, when it comes to meal time! Is that even possible..] There's plenty of choice and loads of info out there, and sometimes that can be the most confusing part of all.

However these days I realise that although I am luckier than most when it comes to wellness, mind, body and soul [my husband is my live in personal trainer, and I am now a Reiki teacher/practitioner] that doesn't mean I always get the balance right. And it doesn't mean I always want to do whats right for me.

Sometime what's right is just tedious...so the choice is do I do it or not! So I try for "do it"... and go OK when it comes to exercise... I'm not great at it, but I have found consistency. I have the physical pretty well covered. I also manage to use a reiki relaxation & mediation technique most nights before going to sleep, so I can tick that off too. Nutrition  however is still my weak link [i guess we all have one] and where I fight most of my demons...lets say that it is still a work in progress getting the balance right there [cakes, chocolate, caramel..mmm], but I will continue to try to work on it

so my week in the life looks a little like this:

  • Exercise...home crossfit 6 days out of 7
  • Meditation & Reiki relaxation treatments... 4 to 6 days out of 7
  • Nutrition...I have cut additives preservative & fast food, cordial & alcohol [to once in a blue moon], increased water intake, but still struggling with reducing sugar in my diet.
Oh and if there is still one thing I know for sure, when it comes to training... I still cannot run! More consistency needed I'm guessing!

It looks kind of boring on reading back through it...but being healthier and stronger than I have ever been, in my late forties, has a lot of advantages; none the least enjoying keeping up with my two busy 10 year olds and knowing that I am increasing my chances of being around to see them reach many of their life's milestones still ahead of them. 

So I will continue to aim for consistency in all areas and enjoy getting out and about in the great outdoors with the family, swims in the ocean or taking long beach walks with friends to make up for all the late nights, party food, and drinks until dawn that are just a distant memory from days gone by....unless of course anyone has a really good reason to put the 80/20 rule into play...then count me in :)

I hope whatever your week looks like, that it brings you peace and happiness :)

Tuesday, 22 October 2013

strength...

"Strength does not come from physical capacity.
It comes from indomitable will."
~ Ghandi

Some days it will take all that you have within you just to make a start, never mind make it to the end. Yet when you get to the end, it will not just be your physical strength that you have developed.


It never gets easier, you just get better

Looking for a little inspiration? I'm not sure if this is it but...
It's true, it never gets easier. Consistency and effort are however rewarded with strength, fitness and tone. I know this is true, because I am stronger than I was yesterday, I am fitter than I was yesterday, I have more muscle than I had yesterday and I am happier than I was yesterday. I am not super at any of the before mentioned, except for the happy most days, but I am definitely better.

You wont hear me say "what's your excuse" if exercise is not your thing, because it's really none of my business, but I doubt you would be reading this blog if you weren't just a little interested. What I will say is this, like everything else, to exercise or not, is no different to any other decision we make on a daily basis, it has an "I will" or "I wont" answer, you're either into it or your not, and what ever your choice for you, it's more than OK with me.

If you are interested in the wide world of ... get fit, and all that it has to offer, from my limited experience... I for one can honestly say  "It never gets easier, you just get better!", and the rewards can be far too many to list :) So stop over thinking it and just go for it! What have you got to lose?

Saturday, 12 October 2013

help I feel bloated?


There is nothing worse than putting truckloads of hard work into your fitness routine only to lose out to the battle of the bloat.
Bloating is not my friend, and I would rather it didn’t come to visit. However visit it does, more often than I would like and usually at really inconvenient times, like when I’m getting ready to go to the beach with the family or have planned a romantic dinner date night with my husband!
If this sounds familiar to you, here are 5 common causes that you may want to look into...
  1. Irritable bowel syndrome
  2. Flatulence
  3. Coeliac disease
  4. Hormonal fluctuations
  5. Ovarian cancer

for detailed info on each cause and things you can do that may help, check out this informative article at
http://www.mirror.co.uk/lifestyle/health/bloated-stomach-5-common-causes-1196763#ixzz2hYTQ81d4 


Here are some awesome “beat the bloat” foods to eat more of, and some “bulging belly” culprits to avoid.

Eat More
  1. Water
  2. Fresh Vegetables
  3. Probiotics and Yogurt
  4. Peppermint
  5. Pineapple & Papaya
  6. Whole Grains
  7. Parsley
Eat Less
  1. Salt
  2. Fizzy Drinks
  3. Legumes and Cruciferous Vegetables
  4. Fatty or Fried Foods
  5. Chewing Gum
  6. Antacids
head over to this great site for more detailed info on each http://tonedandfit.net/2013/10/14/foods-that-beat-belly-bloating/

If you know your bloating is the result of an indulgent weekend, and lets face it not only do we all have them but I think we all deserve them...try the 4 tips I found via the pinterest image that is with this post, using the food lists above ...not only do Lorna Jane make great looking clothes geared at fitness but they have great tips too!

Tuesday, 24 September 2013

Burpees...everyone's doing them

Elite military forces,  football teams and extreme athletes regularly include them in their workout routines. What is the one exercise the fittest of the fit along with the average get fit chick like me are all embracing….?

Burpees! And lots of them.

Last night burpees were my butt whipping exercise of choice (the PT’s), and I only had to do 60! They made the 140 feet (42.5 meters) of weighted overhead lunges also included in my workout feel breezy… yep I’m just a pup, and I can only imagine how hard things are going to get as I make progress.


Just what is a burpee… and why should you be doing them?

Burpees… are a simple take anywhere do anytime, awesome , strength-building, calorie-burning, full body exercise.
Not only will they help turn you into an athlete, they’ll also help burn fat, get your metabolism going and get you conditioned like no other exercise can do. Or so I'm told!

Yes they’re for everyone.

This is how I have been shown to do them. If you have never tried them, follow these simple steps to give them a go:
  • Get yourself  into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push up position.
  • Bring your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.
  • Add a little clap so you know that you mean it!
  • Now go for it
* always get checked out medically before attempting any new fitness routines :)

·


Help....I want to Crave less Sugar

Yes I believe I am a sugar addict, I crave it daily and give in to that craving constantly. I believe I can kick this habit, because we can do anything when we put our minds to it, the trick for me will be making myself believe that I want to. Over the last few years, I have to say that I have worked hard at moderation, this has made a huge difference and giving up daily fizzy drinks (Soda), especially coke, has helped greatly… But I do love a sweet treat; lollies, cakes and biscuits are my weakness and unfortunately for me my daughter is turning into quite the little baker! Her chocolate brownies are to die for. I guess I’m just going to have to work a little harder….one way or the other!


Here are 7 tips I have found, that help me to crave less sugar. I use them to help me stop sabotaging my best training efforts and killing my results. It's a work in progress!
  1. Eat More Protein
  2. Avoid Artificial Sweeteners
  3. Steer Clear Of Saboteurs
  4. Try Dark Chocolate
  5. Stick With Fruit
  6. Change Your Palate
  7. Workout like You Mean It
Why is sugar so bad?
Along with promoting rapid fat storage, sugar’s other dirty little secrets are:
  • Sugar Weakens Your Immune System
  • Sugar Causes Insulin Resistance
  • Sugar is As Addictive As Hard Drugs
  • Sugar Speeds Up the Aging Process
  • Sugar Raises Your Risk of Disease
  • Sugar Is Empty Calories
You will find more info on each of the seven tips above at http://www.mikeohearn.com/newsletters/7-ways-to-crave-less-sugar/

Wednesday, 18 September 2013

Don't Just go through the Motions



It's true; we get out of life what we put into it...
we are what we make of ourselves.
Don't go through the motions...give 100%
and be the best version of yourself that you can be....

In a clich├ęd nutshell....That's living fit!









Motivation..

  1. Start simple. Keep inspiration in clear sight to remind you of your goals
  2. Keep good company. Surround yourself with like minded, supportive people.
  3. Keep learning. Keep yourself in the loop.
  4. Stay Positive. You've got this
  5. Stop thinking. And just do it.
  6. Know yourself. Work to your strengths and start with achievable goals. 
  7. Track your progress. It helps to see how far you've come. 
  8. Help others. Sharing your story to help motivate others... will keep you motivated.


Sunday, 25 August 2013

Paleo ...what is it

The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years which ended around 10,000 years ago with the development of agriculture and grain-based diets. In common usage, the term "paleolithic diet" can also refer to actual ancestral human diets, insofar as these can be reconstructed.
Centered on commonly available modern foods, the contemporary "Paleolithic diet" consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils.
~as described in Wikipedia, the free encyclopedia.

Brendan and I were lucky enough to sit in on a Paleo talk provided by one of the local gyms in our area Fitness2428, what a friendly and informative evening. There was so much information that made sense  and like clean eating it is achievable. Will I be a strict student of Paleo, probably not straight away...but like clean eating I can see the benefits for my family of moving toward this way of eating.

If you are interested in finding out more about The paleolithic "diet" [I don't like the word diet, it makes it sound like a quick fix, Paleo again like clean eating, I think is more about nutrition and lifestyle change.] hop on the information web highway for all the info, studies and recipes you will need to get you started.

A shout out to Fitness2428 for allowing a couple of ring ins from Old Bar to join in with your Forster Crew. you can find these guys on facebook at http://www.facebook.com/Fitness2428

Find more interesting info on Paleo at Paleo Movement Online Magazine at http://paleomovement.com/top-5-road-blocks-in-paleo/

Monday, 19 August 2013

clean eating

Clean eating is a valuable lifestyle change that brings amazing benefits to your fitness and wellbeing.  Like exercise any changes you make for the better are better than no changes at all, so don't overwhelm yourself by trying to change everything at once, unless you think you can maintain it moving forward. I didn't want to set myself up for failure by make things too hard to stick too, so over the last 3 years I have tried to eat fresh, seasonal food, mostly prepared at home. I have also removed preservatives and additives wherever possible. This can be difficult when eating out, so we don't eat out a lot...:)
I would love to say that I am a clean eater, but it would be a fib, mostly I aim for tidy and for me that's doable every day.

If you are just starting out on your get fit and healthy journey, in my opinion it can't be done through exercise alone, we also have to look at our nutrition. If you don't know where to start, research, research, research or seek professional advice to set you on the right track. Information is power :)


Clean Eating ~ benefits
  1. Feel Better
  2. Maintaining A Healthy Weight
  3. Build A Stronger Immune System
  4. Mental Awareness
  5. Boost Energy levels
  6. Better Sleep



If you would like some inspiration, great tips & clean recipes, pop over to my sister Deb's  fb page Our Clean Life at http://www.facebook.com/ourcleanlife?ref=br_tf :)

Saturday, 17 August 2013

inspiration #3


Age is no excuse
Earnestine Shepherd, 74 yr old body builder. Didn't start working out until she was 54...It's never too late to get started.

If I look this fit when I am 74 I will be one happy lady, Earnestine Shepherd you inspire me :)