Dream, Believe, Achieve…

It’s been such an inspiring and rewarding weekend.  Personal training is such a rewarding job on most days. We get to see people reach milestones they never thought possible on a regular basis. You would think this would be mundane and not get us that excited  after being in the game for a few years. But we continually get blown away by the results and outstanding performances by our crew.

Saturday morning social running is the cherry on top of our week. I had a chat to our beginner runners after their run this week about determination, mental attitude and reaching for the stars through the empowerment they get from achieving things they never dreamed possible. If had said to them just go out and “run 4.5kms” a few months ago they would have told me, rather politely, to “get lost”. But with a little motivation and positive re-enforcement they gathered their heads together, stuck together as a group and just ran. I believed that they could,  so they believed that they could, and they did!

Receiving grateful and thankful messages for being there to support you guys is the best present any personal trainer can get. Just knowing that some of these guys went home to get congratulatory hugs from their family hits the sweet spot for us. Determination and mental attitude is the driving force behind any success story. You are our motivation and inspiration.

With fitness testing starting this week, everyone needs to draw on some inner strength and positive thinking to make improvements. You have done the hard work, now its time for your reward. But sometimes motivation and inspiration can be hard to find. Sit back, relax and watch this guy’s amazing journey which was achieved through his mental ability to just KEEP GOING!

We are in the middle of putting  a little clip together of our own success story. Watch this space, it’s to be released next year.

Be Accountable

Short and sweet today. I have put my poetry skills to the test and come up with a powerful message for those holding themselves back from what they truly want to achieve in life. I’ve overcome my hurdles to follow my passion and be successful at something I was always too scared to do.DestinyOvercome your obstacles, whether for fitness, fat loss, your career or any aspect of life. Take charge and go get it. You might just surprise yourself 🙂

Hungry For Change

Today, I’m sharing with you something a little different. The link below is a youtube clip to the trailer for Hungry For Change. This documentary not only highlights the dangers of eating crap but also shows us the tricks that the food companies use to get us to continue to eat this crap. It explains why we have become so addicted to fat, salt and sugar, and why the world is being crushed by obesity. Believe me, you will never look at a Diet Coke in the same way again! This link runs for about 4 minutes. I have downloaded the whole documentary and have a copy of the DVD on its way for anyone who would like to view it in its entirety. You can somehow watch it all on youtube in parts but that was way to complex for me to figure out. The whole documentary goes for about 90 minutes. If you think I’m a “spoil sport” for highlighting healthy eating and suggesting you eat less garbage, then these guys must be classified as total “party poopers”!

If this link doesn’t work for you just google “youtube Hungry For Change trailer”.

Junk Grave

Exercise Guidelines

As a personal trainer, I was shocked to hear that last year almost 67% of Australian adults  were completely inactive. COMPLETELY INACTIVE. I’m sure that these people, more than 2 out of every 3 adults, would be shocked to hear how much physical activity we need for an increase in important health benefits.

According to the National Activity Guidelines Australia, adults need at least 150 minutes of moderate to vigorous activity per week for improved health benefits (to reduce the risk of disease). Good news for you guys attending my bootcamps twice a week. I have you covered for about 100 minutes (bonus points for my social runners- you are covered). I would love to encourage my clients, who aren’t quite getting the 100 minutes, to get out on the weekend or another day through the week and get your heart rate up. Do something you enjoy. Grab a friend or family member and grab those extra 50 minutes so that you know you’re doing the best you can for your health and your quality of life in the future. 

The higher the intensity of our physical activity the greater the health benefits are. So don’t be frightened to tackle that big hill. Grab some weights or bricks and mix in some cardio as it’s suggested we do 2 days per week of strength training and involve cardio in at least 3 days per week.

It was awesome over the weekend, when I was out on a 8km bike ride/ run with my family (6 of us plus the dog, it was a convoy), to see some of my boot-campers out exercising on the local trails. And again this morning when 2 of my campers said they held their own little bootcamp to make up for a missed session last week. Even while I was doing some personal training today I saw one of my campers doing voluntary shuttle runs with dumbbells above her head at the local oval. Now that’s commitment!!

All of you that train with me should be really proud to know you are doing the best you can, not only for your fitness, but  for reducing your risk factors for disease, while being a great role model to all Australians. Hopefully it rubs off and we can reduce those figures of inactivity.             (SCROLL DOWN FOR RECIPE BELOW)ImageCarrying on with the whole swap white for brown theme, here’s a great idea for the lunch box. I cooked this Sunday ready to slice up and throw in the lunchbox for Mondays lunch. It’s yum to have cold and is high in fibre and protein.

Healthy wholemeal zucchini slice

1cup of wholemeal SR flour          (wholemeal rice flour for gluten free)
Half a cup of low fat tasty cheese
1onion diced
1 grated zucchini
1 grated carrot
1handful of sliced spinach
6 slices of chopped 97% fat free short cut bacon
Grated Parmesan to sprinkle on the top
6 eggs lightly beaten
1cup of low fat milk
Olive oil spray

Mix all ingredients in a bowl, except Parmesan. Line a slice baking tray with baking paper and spray with olive oil. Fill tray and sprinkle with Parmesan. Bake at 180 degrees for 30 to 40 minutes or when cooked in the middle. Eat straight away or have it cold for lunch. This recipe fed our family of six.Image