I’m back to beat the winter blues

Finding the the motivation to get up out of your warm bed and venture out in to the frosty morning can pose a challenge. Especially when it requires stripping out of those flannelette pj’s and in to something that lets you breathe. This is why the choice of exercise clothing in winter can make or break your routine.

So here are my hot tips on winter exercise essentials to keep you fighting fit:

1) Skins – I cannot stress enough how much I love mine. In fact, I have 2 pairs! What is amazing about Skins is that they come in different lengths, they come in 2 styles to suit different body shapes and they protect you from the chill without making you feel like you’re in a sauna. Not to mention you instantly look and feel like a professional athlete (even if your fitness level isn’t quite up to that standard)! And I must admit I live in them even after exercise mostly due to their comfort but I will add that their compression is great for recovery- it gets your blood flowing to replenish those starved muscles with oxygen which allows healing. There are other brands such as 2XU, Orca and Nike that offer compression clothing however I stick to what I know and love. For great sales on compression clothing shop wiggle.com.

Skins offers a large range of compression clothing for both males and females

2) Exercise socks– This may seem trivial but for me good socks make the difference. We lose heat through our extremities which means keeping those tootsies warm is important. Check out what The Athlete’s Foot has on offer.

3) Long sleeve tops- There are so many to choose from. I personally do not like hoods when I run so go for plain long sleeve but in case you are worried about the rain they can be handy. The Iconic and Rebel Sport have  a wide variety for both men’s and women’s.

And importantly in these winter months don’t forget to stay hydrated! It can be more difficult to remember to drink water when you are cold so take a water bottle with you everywhere and it should serve to remind you to keep replenishing your body with h2o.

Stay motivated

Finding the motivation to exercise and eat healthy can be one of the biggest struggles. So as my final blog post I thought what better way then to leave you with some motivational tools. Here are my best tips to get you up off your butt and working towards that healthier you for summer:

#1: Set goals

Setting realistic goals gives you something to work for. In setting goals you should include both short term and long term aspirations for health and fitness. An example of a short term goal may be to be able to do 10 proper form push ups or a pull up (may sound easy but for some it is not) . A long-term goal may be to be able to fit into that size 8 dress or run a marathon. Tailor the goals to what you want and put them somewhere you will look at every day to remind yourself that the pain is worth it! Goal setting can be difficult so for some points check out Better Health Channels goal setting tips !

#2: Invest in the right equipment

If you enjoy running but don’t like doing it in public invest in that treadmill. If you want to do weights but can’t afford the gym invest in those dumbbells. Being fit and healthy is worth splashing out a bit of money provided you have it. And if you don’t, ask for them for your birthday or Christmas.

#3: Wear the right clothes

There is nothing worse than going for a jog and having your shirt constantly slip down your shoulder and having to yank it up every 5 seconds. Not only is it annoying but it is disruptive to your workout. Make sure you wear comfortable and practical clothing for what you are doing, as well as the proper footwear.  I just bought my Nike Free Runs for $100 + postage and handling at Wiggle.com instead of $160 retail at Rebel sport. There are heaps of bargain websites for exercise gear, all you need to do is search or ask around. Torpedo 7 is a good one if you are into cycling or motocross.

#4: Find a good motto

Having a good attitude towards life and working out makes it all the much easier. Much like the motto I have splashed at the top of this blog that reads “you don’t always get what you wish for, you get what you work for”. A realistic motto helps you put what you are doing into perspective.

#5: Grab a buddy

Having someone by your side to give you a push when you need it is oh so helpful. On those cold mornings when bed sounds a lot better than getting up to work out having committed to meeting someone can be enough to get you to make the right decision (get up!). And having someone yell at you when you think you can’t do one more sit up can be what gets you through it.

 

#6: Check out others stories

Looking for inspiration online is easy. There are so many videos and articles about people who have overcome great physical and mental obstacles and achieved great things. For me, watching the paralympics is inspiring. I think to myself I have no excuses. If these amazing people can swim laps of a pool and run around an athletic track with no arms or legs, why can’t i? What these people do is amazing

Like fitness, I have found blogging challenging. Coming up with fresh content for readers each week can be difficult. And like being a successful athlete, to be a successful blogger you need motivation. Motivation to bring quality content and motivation to continue to post week after week. Likewise goal setting is important in both fields, in blogging to make sure you deliver what you want to deliver to readers and on your timeline. Sportsmanship in the fitness sense, can be compared to respect on the blogosphere- being aware and considerate of others around you. And most of all I think practice is essential. You don’t rock up to game day for your basketball grand final without training. And as a blogger you need to edit and practice to improve. Basically, there are more comparisons between blogging and my topic of health and fitness than I would have realized without taking part in this new adventure. And whether your adventure may be a fitness or health one or whether you too are taking on the blogging world, I wish you luck!

 

Check out FitGirl Training blog for some motivation to get you going!

No bummer summer

Summer is coming, and so are the social events

Summer can be fantastic and horrible for health. While a lot of people may be subject to seasonal depression (and yes it is a real thing) in winter, summer means a lot more vitamin D and a lot more get up and go. It can also keep you accountable to your weight, being forced to show your bikini body off to all of the beach-goers.

However, it is an incredibly social time from my experience and this can make it difficult to say no to the Friday night drinks, Saturday beach picnic and Sunday Fish and Chip night. When I was younger my friends and I ritually used to go to get fish and chips or pizza, followed by a lolly bag and zooper dooper from the local newsagency every day (if not every second day). That was when food didn’t equal weight gain. If I did that now, it would be a totally different story, unfortunately!

If you are worried about undoing all your hard work, here are some sneaky ideas to avoid the bad stuff, without your friends calling you a party pooper:

Don’t go out hungry: Eat before you meet up with your friends to ensure you won’t eat anything you don’t actually need.

Order a freshly squeezed juice instead of the iced coffee: While juice has sugar, it contains good sugar that your body will more easily break down than that of an iced coffee. It is important to know that often in packaged juices comes added sugar.

Order small: portion size is important. By eating less of the food you love, you are still doing your body favor as compared to pigging out on a massive bowl of your treat. Instead order entrée size.

Order smart: Choose high protein foods such as chicken or red meat. Or if it is brekky, eggs (but give the bacon a miss!)

Don’t be afraid to have a cheat meal every now and again: And save this cheat meal for your social time, so you can enjoy the company and the food.

And most importantly enjoy your summer break!

Clean Eating: The Revolution

Clean eating has become a common term among the women of Australia. But like I was, you may be confused by the term that seems to have popped out of nowhere. So what does clean eating mean and what does it entail? Basically, clean eating is eating natural foods which have no been processed. Clean eating is rich in vegetables, fruits, and animal products and eating 5-6 small meals per day.

The term clean eating flew under the radar for a long time before an Australian by the name of Ashy Bines developed a clean eating program. The program entails guidelines to clean eating for weight loss or weight management as well as offering an online forum for those who buy the program to communicate with others like them. It is a place where goals, results, exercise programs and meal ideas can be shared.

Having joined the program with the aim of getting my diet on track and using the motivation of other women to do so I found the program very helpful. Seeing the results of other ladies gave me a no excuse attitude. People all over Australia, and soon all over the world, were taking on the clean eating approach and seeing results.

There has been a lot of backlash about the program, with some women insisting it was a waste of money or a scam. However, I would suggest that the program while lacking in a set plan, offers women the chance to combine their own initiative and creativity with the guidelines. Obviously those who see the program as a scam were expecting meals to be set out day by day. I find a set plan hard to stick to and for such a reason I enjoy being able to use my initiative. But above all I think the money was worth paying for the support and encouragement the other users provide.

There are now Facebook pages for clean eating recipes as well as many other resources that are free.

Since eating clean I have never felt better. Some basic and easy food swaps such as rye bread instead of white, almond meal instead of flour, quinoa instead of cous cous, toasted rye mountain wraps instead of corn ships laced in salt and cauliflower instead of rice has shown me how simple eating healthy can be. Most of all these food still tastes good! I still have a treat every now and then and do not punish myself at all. If I didn’t do that I would not be able to maintain clean eating as a lifestyle change.

You don’t feel starved as clean eating means you eat your 3 meals- breakfast, lunch and dinner- and then you are also allowed 2-3 small snacks. Breakfast being the largest meal (as you have the whole day to burn it off) and dinner being the smallest. I still have a weakness for eating after dinner, but hey every little change will help!

With all the resources available clean eating can be easy and free. Check out The Gracious Pantry for a starting point and if like me you need support you can purchase the Ashy Bines clean eating meal GUIDELINES from http://www.cleaneatingdietplan.com/. If you want to see some of the ladies results first check out the website.

Try some Tabata.

Tabata. Perhaps a word you have yet to hear of? Well, listen up and listen good! Because this high intensity workout is over in all but 8 minutes and continues to burn calories for up to 48 hours after. Sounds amazing, right? It is also great if you get bored easily as you can change it up every day.

It works like this: 20 seconds work, 10 seconds rest for 8 minutes which means you will complete 16 exercises. They can all be different exercises or you can choose 8 exercises and do 2 sets.

The exercises can be anything you like. Using body weight or physical weights such as dumbbells, barbells, medicine balls, skipping ropes or kettle bells. The sky is the limit. It is a good idea if you break your exercises into body parts- so legs, butt, arms and core. This way you will get a full body workout. There are so many different combinations and if creativity is not your forte there are some pre made work outs at T Nation. If you are feeling creative, here is a starter list of exercises and the area of your body they will target:

Upper Body:

• tricep dip
• pull up
• bicep curl
• tricep extension
• medicine ball slam
• push up
• diamond push up

Lower body:

• jump lunges
• jump squats
• step ups
• calf raise
• wall sit
• donkey kick

Core:

• v sit
• heel taps
• toes haps
• sit ups
• crunches
• vertical leg crunch
• plank (+ side plank)
• bicycle

Whole body:

• skipping
• burpee
• mountain climber

Remember form is important when training, so make sure your technique is proper or injury can be a risk. It is worth youtubing the exercises (some links have been provided above) to ensure you are doing it correctly. It will maximise your workout as well as lowering your chance of injury. Most exercises (except for basic ones) will have easier alternatives if you find them too hard at first. An example of such is instead of doing full push ups, dropping to your knees (disgustingly called the ‘woman push up’ quite often) or doing incline push ups against a wall. Likewise, instead of doing jump squats or lunges you may wish to start by doing basic squats and basic lunges, eventually adding weight and intensity.

iPhones also have a handy little app called ‘tabata timer’ that will time your workout for you! It may sound like an easy workout but you will only get out of it what you put in! Work hard and reap those results!

Profile: Nick, Surf Life Saving

With a lot of conversation about diet, preparation, training and recovery, and the importance of specificity and tailoring each to your goals and sport, I thought it would be great to hear from a dedicated athlete in a somewhat underexposed sport. The sport I talk of is Surf life Saving. While most people may think that surf life savers are responsible for patrolling our beaches, their competition is as fierce as the mainstream sports such as football or basketball.

Nick O’Hare, 23, began the sport from a ripe age of 5 years old as a keen ‘nipper’ in Victoria. While be dabbled in many other sports such as basketball, tennis, water polo and thrived also in football, he has ultimately sidelined the others for the sport of surf life saving and made the move up North to the Gold Coast. The big goal is to win the Coolangatta Gold, which he has completed the last 2 years. The Coolangatta Gold is a 45km race combining a ski paddle, a board paddle, swim and beach running in a physically and mentally grueling endurance race.

 

A map of the endurance course

 

In ensuring his training is specific to the race, Nick’s daily workout includes a morning swim of 6km at 5am, followed by a gym session at 7:30am, a 10km at 10am and a ski paddle of 20km or board paddle at 3pm on alternating days. For most, this intense day of exercise sounds excessive, but for athletes dreaming of making it big, it is the requirement.

Daily meal intake generally starts with muesli, yoghurt and fruit for breakfast, chicken and avocado sandwiches for lunch and meat, veg and salad for dinner. Snacks include fruit and nuts, however Nick is not too strict with his diet unless it is close to competition. He has also admitted to having a weakness for mint slices and Allen’s party mix although with the amount of exercise he is doing daily, fat is very unlikely to be stored.

In preparation for competition Nick tapers his training as well as consuming a high amount of fluids and uses the supplement KAOS approximately 15 minutes before the event. He also carbohydrate loads with jam sandwiches and bananas on the day of the competition. All of which ensure Nick’s energy peaks at the right time. All this preparation is laid out clearly for athletes by a nutritionist, which his surf club Northcliffe Surf Life Saving Club, enlist to help out.

While the time consumed by training and the planning of meals as well as the move from Victoria to Queensland may seem like a sacrifice for the sport, Nick insists his only real loss was his love of football. The injury risk is far too great in  such a contact sport and after suffering shin splints the decision had to be made to drop the sport and pursue the bigger dream.

The Coolangatta Gold is next month and fast approaching. It is a testing competition and while you may not have time to get up to the fitness level of completing the whole course, the competition also includes team courses. If you are interested, check out their website: Coolangatta Gold 2012.

Stubborn taste buds: A salad for the salad hater

So there are a few barriers that my taste buds provide me with in terms of healthy eating. These include, but are probably not limited to:

1. I LOVE LOVE LOVE chocolate (like most people but serious LOVE)!

2. I don’t like fruit (except for watermelon)

3. I HATE salad. Or so I thought until recently…

A traditional Greek or green salad? No thanks! Not as a main. Not even as a side. Trust me, on my plate it will go untouched. So bland and boring to my taste buds that salad had become a word I met with a cringe. But I want to show you that if you too are a salad hater, there are some decent ones out there (and if you love salad, I suggest trying them anyway)!

The common chicken caeser salad minus anchovies was the first to make it into my stomach with pleasure. The croutons, mayonnaise and bacon may bring in to question its health rating, however if you are really strict there are substitutions that can be made. Firstly, I am not a particular fan of putting two meats/poultry in food, so I take the bacon out and leave the chicken. Secondly, I add minimal croutons and make sure they are dark rye. Thirdly, I often leave off the dressing as I find the egg yolk gives enough flavor and texture.

The next is one you may not have heard of- warm lamb salad. As the names suggests it is BBQ seared lamb on a rocket and vegetable base, drizzled with olive oil and balsamic vinegar. Taste.com is full of ideas and this is one of their great ones! Searching for healthy recipes are so easy, with advanced search options allowing you to eliminate the desserts (no temptations) and search for low fat or low kilojoule recipes. There are also healthy breakfast, lunch and dinner selections as well as recipes for all occasions.

Just 3 weeks ago I was introduced to Tandoori chicken with carrot salad, courtesy of Michelle Bridges. Goodbye bland salad, hello flavor sensation. Omitting sultanas and replacing with dates proved a winner with me. Not normally a date person (or sultana) they blend in beautifully with the other ingredients. Check out the recipe here: Tandoori Chicken with Carrot Salad.

So, healthy eating does not need to be boring nor does it have to feel like a chore. Experimentation and a little research can go a long way!

My question to you this week is what obstacles do your taste buds throw at your healthy eating plan? And how do you get around them?

Preparation and Recouperation

 

Preparation and recovery can make a hell of a difference to your performance during training, on game day and in between. Preparation is key to making sure you are on top of your game. This means eating well and tapering your training. Of course how you prepare is relevant to what you want to prepare for.

Generally the rule of thumb in terms of pre-event meals is to load up on low GI carbohydrates (such as pasta) the day before you want your energy to peak. High GI carbohydrates should be taken in the few hours leading up to your event, due to the quick release of energy they provide the body (eg. Gummy lollies). This may bring back memories of sliced oranges and sugary lollies that were fed to you during Auskick.

 

What you may also remember from that is the yummy cordial break at half time. Although the competition was not very serious at that age, the organizers were keeping your body fuelled. Replenishing your body with lost electrolytes and water is important to prevent dehydration. This is where understanding the difference between energy drinks comes in handy. There are 3 types: hypotonic, isotonic and hypertonic. The first, hypotonic, provides the body with fluids, electrolytes and low level of carbohydrates and for this reason would be taken before an endurance event. Isotonic, has a relatively moderate level of fluid, electrolytes and carbohydrates and subsequently is appropriate during an endurance event, while hypertonic has a high level of carbohydrate and should be consumed post-endurance event to replenish carbohydrate stores.

Post work out there are different ways to aid in the bodies recovery. Consuming protein and carbohydrates are the traditional, nutritional form. However a lot of people ignore the physical methods. The body has most likely come under significant stress and therefore needs a bit of extra love. Methods such as passive recovery (resting), active recovery (doing exercise at a low intensity, aka “warm down”), stretching to prevent tight muscles are all great ideas that most coaches will advocate. Shunting, which consists of alternating between hot and cold temperatures in the shower is also said to increase circulation and secretion of waste products that accumulate during exercise and leave your body feelings sore. Ice baths, although unpleasant, and massage, which can be hard to withstand, are also alternative ideas. Every body is different and it is important to get a professional opinion on what form of recovery is best for you, depending on what activity you are undertaking and what your goals are.

It is important to remember that while you may feel great immediately after your work out… BEWARE of DOMS. That is, delayed onset muscle soreness and like the name suggests it is an explanation of why you are likely to feel more sore the day after you exercise than the day of.

After all, training and recovery are just as important as the event- without the two you would most likely be in a spot of bother (unless you have genes like Usain Bolt)!  I want to know what are you training for? And what do you do for your preparation and recovery?

If you are wondering when active recovery versus passive recovery should be used, check this out: Active Versus Passive Recovery

Fancy equipment, shmancy equipment. Time to get creative!

Are machines taking over our lives? Perhaps. Apart from computers, iPads, iPhones and Nintendo DS’s I see all the young kids burying their faces in everywhere they go, there is another machine dependence some of us display. They are found at the gym. Treadmills, Ellipticals, rowing machines you name it gyms have it.

But are we forgetting something? There are non-mechanical ways of getting our exercise. All of these modes of exercise exist outside of the gym and for free! So not being able to afford a gym membership will just not cut it as an excuse not to exercise for me! If you want to get really cheap exercise there are equipment free work outs. For a cardio work out jogging and swimming (ok so you may need a wetsuit for the ocean in winter) are great. You can also do boxing minus the gear. Front punches, uppercuts, hooks. You may look silly but it is better than doing nothing at all! For strength and toning exercises there are so many body weight exercises to do- sit ups, push ups, crunches, burpees, squats, lunges, oblique twists, vertical sit ups, toe taps, heel taps, plank.. honestly, you get the picture! Heading to the park and working out near a bench or steps can add diversity to your work out- exercises such as triceps dips, step ups, box jumps and so on can then be added to your work out.

If you are willing to spend a little money, but are on a budget then there are some great pieces of equipment that can help you workout. Skipping ropes are great as a different form of cardio. To add weight to your strength training you can purchase a pair of dumbbells or kettle bells or a medicine ball (choosing the right weight for you and your goals). Alternatively you can make your own sand bags quite easily. I probably should not advocate stealing sand from the beach (but i ate my fair share of sand when i was a baby so i won’t condone it either)! Then you just need a sewing machine handy and some material. Another piece of equipment I have come to love are residence bands. The most handy thing about them is they often come with a booklet full of exercise ideas. You can clip them into door hinges or use your own body weight. And if you buy a set, then you will get different strength levels. This will give you something to work towards- progressing to that stronger resistance.

But of course if you have the money and enjoy the gym then don’t stop heading there. I personally own an elliptical and i live on in winter and love it. My point is whether you are rich or poor, whether the weather is crappy or beautiful there are no excuses not to exercise! You just need motivation and dedication and for those a work out partner can work wonders! Having an item of clothing to work towards looking great in is another idea. After all, every bride-to-be i know has used their wedding as the kick-up-the-butt they needed to get into shape and it has worked. And as most of you are probably iPhone owners, i must say they really have thought of everything! For a very speedy work out plan check out these apps:

* Nike Training

* Bootcamp

* Ab Workout

* Butt Workout

* Leg Workout

* Arm Workout

* 5K Runner

AND there are plenty more!

Try these little pieces of pain out if you want to invest in ab equipment. Trust me, the ab wheel is an absolute killer!

Kicking the bad habits

In the spirit of starting new things (for me a blog and perhaps for you a healthy new lifestyle) it seems fitting that we start with kicking those bad habits. I know, I know. Easier said than done you say? Well, knowing exactly where the problem lies is a starting point.

Some people are emotional eaters. Personally, I know my cravings hit hard when I am bored, sitting in front of the TV. And I tend to reward myself with food. A lot! Had a hard day? Have some chocolate. Just went to the gym? I deserve some ice cream. That is self-sabotage. So my question to you is, why do you pig out?

The next step to making a positive change is to get to know the nasties that hide in your food and threaten to turn you into a roley poley ball of fat. Straight away you may think fat is the enemy. BUT from my studies I have learnt it is not that simple (unfortunately). Yes, sugar and fat can both contribute to poor health, but so can salt and the wrong kinds of carbohydrates. It is important you know the difference between the good fats and carbohydrates and the not so good ones.

Carbohydrates are separated into two groups- High GI and Low GI. You may also be familiar with the interchangeable terms simple and complex carbs. It is the latter group you should be consuming more of, as Low GI carbohydrates have a slow release of energy. This means you have more time to burn up those consumed calories before they get stored as fat. After all, whether you are looking to lose, maintain or gain weight, it is all about the calorie input versus the calorie output into our bodies.

When it comes to fats, there are 3 kinds- saturated, mono-unsaturated and poly-unsaturated. Saturated fat is not the kindest of friends. They taste great but they are dangerously addictive! This is what contributes to the fatty deposits that can sit in your arteries and cause heart disease and high blood pressure. Fat is used by our bodies for various reasons including energy and also as insulation, so I would never recommend steering completely clear of fats. Instead, choosing the right fats is important.

Salt is another killer. Generally most people get enough salt naturally in their diet with out adding it to their meals. And a lot of people think salt is harmless. Well be warned- just like fat it can lead to high blood pressure. Like salt, sugar can become very addictive and difficult to control in your diet. And without realizing sugar consumption can add up very quickly. One of sneakiest places you will find sugar hidden are your everyday drinks. Juice, cordial, energy drinks. They may not seem like potential weight changers, but they are.

While most diets warn you to stay away from all of these nasties, a balanced diet is just that- balanced. You need carbohydrates, fats and protein to fuel your body. I cannot stand hearing diet advice that tells you not to go near fat or not to eat any carbs. If you do that you will have no energy whatsoever! To me, it is about getting the right amounts of each nutrient. So I guess what I am trying to suggest is don’t be scared of eating, just take control of what you put into your body.

The beauty of the internet is that it has all the information I have just gone over in depth with various sources. So efficient, so cheap and so convenient. Some websites are evidently quite invalid and unreliable but Better Health Channel is one that I use and trust as it is government accredited.