Health and Fitness Coach
19/10/2013 8:00 am
The season of expanded waistlines, beanies, ugg boots, vitamin D deficiency, hibernation, comfort food and onesies are over. It’s time to ditch the winter blues as we thaw out and start to bare our arms and legs. Actually, we’ve already started in most parts of Australia.
Spring is well and truly underway, and summer, my friends, is only a season away. There is no better time to shake up your fitness workout.
Here are my hot tips for shaping up fast and reasons its essential you mix up your training regime:
Set your goals and commit
Whether your goal is to lose a couple of kilos that may have sneaked up on you over winter, tone up or work towards a fun run, you have to set mini goals that are realistic and achievable. My advice is to make a list of all the reasons you want to shape up and most importantly how you want to feel this summer. It can be a little scary at first but by writing down the changes you want to see you are making yourself accountable. Don’t forget to reward yourself…. I’m not talking the food type reward but by buying yourself a new bikini or a dress for Christmas eve; makes those push-ups count.
Embrace the outdoors
When comparing the benefits to indoor training, studies have shown that outdoors provide a greater feeling of ‘revitalisation’, induce more energy, decrease anger and depression.
Most of us would agree that ‘outdoorsy’ types of training is a little less appealing during winter but spring fever gives us every reason to get out and reconnect with nature. The options for training outdoors are endless, from boot camps to amazing coastal walks (I love Bondi to Coogee – it’s 10km one way), to hiking or even a stair session in a park.
Competitive? Join a sport. Not only will you enjoy the social aspect but would burn a ton of calories. If you’re a water baby, try paddle boarding, kite surfing, beach volleyball, kayaking. A personal favourite – I’ve started taking my dog out for my runs with me – he’s the best companion.
Spice it up
“The definition of insanity is doing the same thing over and over and expecting a different result.”
Nothing rings more true than when it comes to your fitness routine. Our bodies have an amazing ability to adapt quickly to a routine that you do repetitively, which means burning less calories, less energy consumed, possible injury and not to mention the boredom factor. You may recognise the term ‘plateau’? It doesn’t matter how hard you go, you are no longer seeing any results? Depending on the type of training you do, here are some of my ideas of how you can keep challenging your body:
How are you going to shape up in time for summer? Tell me your TOP THREE tips.
28/09/2013 3:27 pm
It’s 5.30 a.m.
The alarm goes off. You hit snooze. It wails again. You hit snooze, again.
It’s suddenly 7.30 a.m. You are late for work and have missed your morning gym session.
“How did this happen?” you cry out loud.
Well, for starters, you played a very successful game with your alarm clock. Congratulations on winning!
However, you did lose a very vital battle against fitness motivation this morning.
If the aforementioned has become an everyday morning drama in your life, then you need to change things.
Work with me…
25/09/2013 8:00 am
In my experience people gain, on average, about two kilograms over the winter months. Rightly so, the creamy soups, winey nights and cosy sleep-ins are hard to surpass. This lethal combination of less activity and more eating is an inevitable one. And so is slipping into that bikini on a white sandy beach in the months to come.
So where do you start? Let me help you out with a little cleanse … have the dustpan out?
18/09/2013 4:04 pm
Myth: Going vegetarian will slim you down.
This psychology of getting off all meat for the sake of your wellbeing is one very far from the truth. People who stand by vegetarianism in the name of health and not moral reasons, believe that if they eat leafy greens and lentils, their bodies will trim much faster than ones of meat-eaters. I’m here to break it to you that this is incorrect.
Yes, vegetarians are amidst the minority in the obesity chart in Australia, when compared to meat-eaters. But they are also prone to being more nutrient-deficient and big consumers of junk food. Vegetarians have the tendency to eating more high fat and sugar foods, as their source of protein and carbohydrates isn’t enough to satisfy their cravings and nourish their body.
So what’s the cure for this? Can vegetarians never be fit?
Sure they can. Take Eva Mendes, as an example. This Hollywood bombshell has her real-life boyfriend Ryan Gosling in one arm and a plate full of vegetarian-goodness in the other. She’s a really well known vegetarian in Hollywood who has a very balanced, nutrient-full diet, one we can all take tips off.
See the video below to learn what Eva stands by and what she eats to maintain her envious figure. Also, watch the video till the very end to see how to make yourself feel good on those bad days, it’s a goodie.
11/09/2013 11:30 am
A new U.S. study suggests that lunch is the most neglected meal in the Western diet. And I completely agree.
How many times have you sat on your desk around lunch hour and continued to work while snacking on a fruit (or a packet of chips – eek!), just because you had too much work? Too many, right?
I’m guilty of this too – there have been days when I’ve been so busy that I’ve let the lunch hour sprint right past me, leaving me with hunger pangs around 4pm, or even overeating at dinner time (worse!).
There’s a stigma around not taking a lunch break in Australia – people tend to think that if they ate their meals at their desk, five days a week, they’d be happier, wealthier and perhaps be able to work a little bit longer and harder. They ignore the fact that by doing this, they might actually be doing the reverse.
27/08/2013 8:12 am
Age is just a number, they say; and with these women, it sure does seem so. With Jane Fonda to thank (or not), women over 40, these days, just seem to look better and fitter as they age. They are more aware of their body, physique, diet and overall wellbeing, resulting in bringing us some of the most enviable figures in the showbiz industry.
How do they do it?
Watch it in this Mornings9 segment, where I discuss Elle Macpherson, Toni Collette, Courtney Cox, Helen Hunt and Sonia Krugar’s fitness and diet secrets.
15/08/2013 8:00 am
Four in 10 Australian shoppers are purchasing and consuming food free of wheat and other grains, thereby sticking to a gluten-free diet, finds new study conducted by Coles.
These shoppers revealed that they were buying gluten-free products because it made them feel better about themselves, and only 20 per cent of them consumed these foods due to a strict dietary requirement and medical issues.
What is Gluten?
Gluten is a protein found in wheat, rye, barley and oats. Basically it makes all the yummy foods out there taste even more yummy. Gluten is responsible for making bread more spongy and it’s also used to thicken soups and pasta sauces.
Gluten intolerance, known as celiac disease in medical terms, affects at least 1 in 100 Australians whose immune system reacts abnormally to gluten. If consumed by someone who is intolerant, they might suffer from weight loss, bowel and indigestion problems and malabsorption of vitamins. If left untreated, the auto immune response may lead to complications in fertility and osteoporosis.
14/08/2013 8:00 am
Hips don’t lie and neither do those abs! Stunning new mum, Shakira was snapped recently on the beaches of Hawaii in an awe-inspiring post-baby bikini body, only six months after giving birth to her son.
However, this transformation didn’t come easy for the Spanish singer.
While most celebrity mums these days get back to their pre-baby body within weeks of giving birth, Shakira had other plans for her body and mind.
Outraged by the media attention, she spoke out about the pressure women have to face today after giving birth. She told E! - “Losing baby weight is the only thing that’s been stressful. I think that our mothers and grandmothers weren’t under the pressure women of today are after delivering a baby. My dad says there’s nothing better than meat over the bones. So he likes my mom a little chubby. She was never under the pressure to have to get to her old weight — and she never did”.
Taking her own time to shape up, Shakira is now back with an enviable figure into being a role model to all women who feel the pressure from society. She lost the baby weight, at her own pace, without any crash diets, corsets or strict exercise regime, proving that it can be done otherwise.
See my segment below on Mornings9 with David and Sarah where I talk about how this hot mama did it all.
07/08/2013 9:00 am
We see them play, lose, win and celebrate, but we rarely ever know what goes on behind the scenes in their kitchens. Ever wondered what leading sportspeople around the world eat before a big game or during the training season to stay in shape?
Sure, an intense training regime plays an important role in preparing their body, but a nourishing and healthy diet is what would help sustain the energy needed.
Here’s a look at the diet and food diaries of three athletes from different sports:
30/07/2013 9:50 am
At a convention hosted by Australian Institute of Food Science and Technology, last week, the benefits of introducing plain food packaging were discussed. Health food professionals compared the results from when the tobacco industry and the government joined hands to introduce plain white cigarette packets with graphic images, to how the food industry could eventually benefit from a similar packaging change.
Dr Anne Astin, president of the institute, spoke to News.com.au, “If our health system can’t cope with the increasing incidence of lifestyle-related diseases, it’s something we will have to consider as an option. The levels of intervention need to become stronger. Ultimately, it may come to plain packaging”.
However, a new poll shows that 55 per cent of Australian believe that we’re becoming a “nanny state” and over 70 per cent think that changing the packaging wouldn’t do any justice to the obesity debate.
And I agree with this poll conducted by The Institute of Public Affairs. I believe it’s up to an individual to decide whether they want to consume junk food and encourage their family to get hooked on to them. General public repulses government laws and regulations anyway, so having them to tell us what to eat would just hamper the purpose of this initiative.
Also, you cannot compare food with cigarettes. There are a lot of non-smokers out there, however there isn’t anyone who doesn’t eat. You need food to survive; you don’t need to smoke!
The thought behind this initiative is highly positive, as people make decisions on food and drinks based on a visual appeal on most occasions. However, this will not cut the manufacture of these junk foods – there will still be a chocolate chip cookies and sugary cereal on offer, albeit the plain packaging.
Plain packaging might educate parents and adult teens in understanding what effects junk food may have to their health and wellbeing. However the real education needs to start on a higher and tertiary level where young adults are informed the real dangers of consuming junk food.
What are you thoughts on this? Do you think plain packaging on junk food would benefit the scaring obesity numbers? Tell us your thoughts below.