Category: General Info

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.

 

 

July 28, 2014 Suzie

My mega long trip of all things carbs, soda and lots of blisters. 10277628_747271971959660_2155013119285160517_n

Welcome back me!! My husband (yes, husband now woohoo) have just gotten back from our Part 2 Honeymoon – travelling the USA, Cuba and Mexico for 2 months. Before I left I was a bit anxious about a few things, my business/clients, my fitness and health. I thought I would share my experience with you.

Before leaving for USA I heard a lot of stories about the enormous meal and drink sizes, and how all Americans are obese. This is so not true. Our first stop was San Francisco and we were spoiled for choice with small cafes offering organic produce. In fact we noticed a big push for organic and recycling. Of course there were the fast food joints, but it’s your decision to choose it or not.

In LA there was a mixture of perfectly bronzed thin toned bikini clad girls with their tiny short shorts and barely there tops. Muscle men and then the not so fit and healthy looking. At Muscle Beach Santa Monica we could have watched the athletic display all day. There were people on swings, bars, slack lines, and on a patch of grass, gymnasts, yogis, martial arts all crammed together. The activity was awesome!!

Not being able to cook for myself and have access to healthy snacks whenever I wanted was quite challenging.  During our road trips, we got pretty desperate and would eat whatever was on offer in a small town. All the airplane trips, waiting at airports, waiting for buses, travelling on buses, driving, driving and more driving – was quite challenging from a flexibility point of view too.

Having a fitness centre in a couple of our hotels helped. We found the best thing for us though was having a Fitbit. We were able to track our steps and activity so if we were having a lazy day we knew we had to go for a walk. This didn’t happen often though as we avergaed 15-20,000 steps a day doing our touristy thing!

A lot of things surprised me about our trip to USA.

  • People were a lot friendlier than i’d been lead to believe. I like the fact that people just talked to each other wherever they were. We had some great conversations on the subway in New York.
  • Yes some of the portions were mind blowing, the drink sizes were a bit over the top as well.
  • There’s a lot of cheese…. in Subway I had 5 people ask me what type of cheese I wanted even though I kept saying no cheese.  It seemed funny that they couldn’t understand me NOT wanting cheese. Yes there’s a lot of cheese on the menu but hey it’s your choice whether you choose it or not. Not everything had cheese.
  • You get over fried food VERY quickly.
  • Dunkin Donuts aren’t very good.
  • I am suuuuuper happy that we don’t have easy access to peanut butter M&Ms…. yes it was my downfall and i’ll admit it. I liked those things!!
  • BUFFALO WINGS!!!!!!
  • U.S.A is so diverse, we saw a lot of the county, it’s contrasts, it’s beauty and the differences between people and places.

Going from the ever so cool and vibey New Orleans with it’s flavoursome food to Cuba was a shock. Food is not a drawcard for Cuba, lonley planet will tell you it’s food is quite bland and they’re right. I have never craved fresh vegetables so much in my life. Lots of carbs, pastry, rice and whatever you could get your hands on as there were no grocery shops, not as we know them anyway. I think it would have helped a great deal if I knew Spanish. I will say however a big high five to their traditional beans and rice and I have already looked up on google how to make it.

Staying in a Mexican ecolodge in Tulum was interesting….. hahaha although we really appreciated the fresh fruit and eggs. If there hadn’t been terrential rain for the majority of our stay it would have been a wonderful place.

Going from these places where you had limited access to things to New York where you could have whatever you wanted at any time of day was like a dream. We explored so much, the blisters building on existing blisters on my toes were testament to that. Simply walking everywhere and exploring was a great way to stay on top of weight gain.

I’m not embarrassed to say I put on 2 kg from the trip, but I figured I came out pretty well considering I was away for 2 months. I ate, I enjoyed and now it’s time to shed that excess off.

Here are some things we did to avoid over indulging and blowing out whilst travelling. Hopefully they will help you too when travelling!

  • Keep water bottles with you always. I made sure we drank a lot of water., we travelled and flew a lot, we were in countries where you couldn’t drink the water. Bottled water is your friend!
  • Using the Fitbit to monitor our activity. We were able to get on top of lazy days by monitoring our steps and going for walks if necessary. So perhaps think about taking a long a pedometre or something similar to keep yourself in check.
  • Using fitness centres whenever you have access. By week 3 of the trip I was really missing my weights and thankfully our hotel in New Orleans had a great fitness centre. Other centres usually just contained a treadmill and bike so we chose to get out and walk instead. Try and get into the habit of just doing something everyday, it doesn’t have to be a super circuit, just something.
  • Being mindful of what we were eating. The novelty of naughty food got very boring very quickly and left us feeling bloated and sick. So get over it and think about what you’re putting in your body.
  • You don’t have to eat it all! Stopping when I was full not when my plate was clean was important as some of the serving sizes were quite large.
  • Say no to cheese! I made a decision that I would not waste my fat allowance on having cheese with everything. If I was going to blow out I wanted to do it with peanut butter M&Ms – yes I just admitted that! lol So choose your indulgences.
  • Balancing our meals. We found that we averaged only 2 meals a day. We didn’t eat for the sake of it and if we had a big lunch and weren’t hungry for dinner, that was ok.
  • Stock up on snacks. I was always really happy to find a grocery store wherever we were staying as I could access ‘normal’ foods. I became a fan of buying bags of carrots and using them for snacks, berries, fruit and muesli  bars. Snacks that could last a  few days and didn’t need a fridge were really helpful and kept us from overeating. Remember sometimes all it takes is having a snack to curb those cravings and stop you from overeating.
  • If you need to rest, do it. Halfway through our New York stay my legs were constantly aching, we’d been away for over a month and the constant walking (and walking funny with blisters) was starting to aggravate an old hip injury too. So I took a nothing day. We slept and watched tv and just totally lazed around. It was the best thing for our legs and were able to tackle the rest of our stay with fresh legs. Listen to your body.

After a holiday clients always ask me did I eat naughty and get excited when I say yes. Yes I indulged on our holiday. I drank soda (yep, calling soft drink soda now) without thinking, would magically make peanut butter M&Ms disappear and ate way more bread than I care to admit. It also made me really think about my health though. These patterns of eating didn’t feel normal, like it should be the way you eat all the time. They made me feel bloated and sluggish and then hyper and then sluggish again and then yuck. Sure these things can be great every now and again, life’s too short to be too restricted or boring. You really don’t appreciate good healthy food though until you eat crap all the time. Two examples of this was being given a fresh banana in Cuba and a big bowl of yummy crisp garlic veggies in Las Vegas. They tasted so good I wanted to cry, anyone would have thought i’d been starved hahaha

 

Bring on the veggies!! (p.s don’t say veggies to waitors in America, they don’t understand and may look at you funny!)

 

December 17, 2013 Suzie
Remember this guy from Monty Python??
Remember this guy from Monty Python??

 

We all pig out over Christmas and New Years. That was a big generalisation but let’s face it, the majority of us would indulge in

something we wouldn’t ordinarily have at this time of year. Christmas parties, New Years parties, Christmas lunch/dinner Boxing day left-over-eating-fest. Somewhere in there you’re bound to get a little loose with your nutrition morals. As a health and fitness trainer I shouldn’t be speaking with you this way. It should be “abstain, abstain abstain”. But i’m more of a realist. I promote health and fitness, but I don’t promote restricting and missing out on things. I’m handing out free passes over Christmas and New Years, as long as….

 

1. Accept responsibility. If you’re going to eat/drink it just do it and don’t complain/whinge/talk about it for days

about how bad you were.  I don’t want to hear it. Accept that you ate/drank it and move on. Move onto damage control which are included in the points that follow.

2. If you’re splurging on rich, fatty, sugary foods chock full of calories then you’re going to need some deficit days. Yep if you know you have a dinner or party that you want to loosen the reins with you’re going to need to put in a few pre and post party deficit days. These days are full of vegetables, lean meats and plenty of water for hydration. You’ll have to steer clear of processed foods, simple carbohydrates i.e bread pasta etc.

3. Move it! On the day of your event put in a solid effort with your training. I encourgae light exercise like walking the day after the event. Trust me you’ll feel better for it. I’ve trained clients with hangovers before. It’s not pretty but they ALWAYS feel better for getting their body moving.

4. If you’re going to wear a tight outfit you can’t bloat. Stay away from breads, pastas, rice etc. at least a  couple of days before the event. You will feel flatter and your outfit will be more flattering. Celery is a natural diuretic, helps with bloating and fluid retention, so does drinking lots of water so drink up!

5. Keep natural laxatives in your medicine cabinet. Before you freak out, I do not encourage the misuse of laxatives for weight loss. Not at all. When you eat certain foods over the silly season there may be a problem with blockages. You will feel better eliminating this blockage.  Drink lots of water with this!

6. Schedule naps. If you’ve got lots events on take the time to organise some sleep surplus. If you can, have a nap pre party, if not, go to bed earlier the day before to stockpile some sleep. When we’re tired we tend to make poorer food choices and lack the energy to exercise.

7. If you’re going to drink a lot stay away from spirits. They’re generally full of sugar and you usually have them with soft drinks which is full of sugar too. Stick to wine, sparkling wine or beer. Vodka and soda water is an option too (did you know tonic water has more sugar than lemonade??? I was so surprised when I found out! Soda water is ok though)

8. When you get home from a big night always take off your make up and have a shower if you can. Your skin will thank you for it.

9. Sticking to that big night, when you get home have a nice big cup of gatorade or powerade, something to replace your electrolytes. Take 2 panadol and go to bed. You will wake up a lot fresher and be able to do more in your hangover day.

10. Be a sampler not a shoveller. If there are lots of different delicious foods you want to eat. Then eat them. However only eat a very small portion. That way you get to taste all the deliciousness you don’t miss out but you don’t get a sore stomach from forcing all that food in. Try choosing the protein options, you will get full and stay full to avoid later snacking.

 

Enjoy yourself and be prepared for a little weight gain should you over do it. Not being harsh just realistic! You’re in control, have fun 🙂

July 9, 2013 Suzie

BodyTone – exercise class for women

Rêve Health & Fitness is bringing BodyTone to the Hills District in 2 locations. Enjoy the experience and guidance of a personal trainer at the price of a group session.

 

Woman holding a measuring tapeThursdays @ Rouse Hill Community Centre 9.30am starting 18th July

Address: Clower Avenue, Rouse Hill (entry opposite Aberdour Road) Room 1. Parking      available

 

Fridays @ West Pennant Hills Community Centre 9.30am starting 19th  July

Address: 42a Hill Road, West Pennant Hills (near intersection with View Street) Main hall. Parking available

 

Classes run 10 weeks and align with the school terms.

 

 

All fitness levels welcome, regression and progression of exercises will be offered. So whether you want to challenge yourself or take it a bit easier there’s an option for you. It’s your workout! :)

Although there is no child minding service you’re welcome to bring baby in pram or older children as adequate play space is available.

 

Benefits of BodyTone class:

  • Strengthen muscles from head to toeDSC04144
  • Firm up your body including those ‘wobble’ areas we women hate
  • Helps manage and relieve chronic joint and muscular pain
  • Includes hip stabilising exercises and promotes increased pelvic floor strength
  • Strengthens core muscles to support and strengthen back
  • Increased energy and fitness levels
  • Weight loss when used in conjunction with nutrition plan
  • Low impact class, gentle on joints
  • Workout in a fun, social and relaxed environment. Women’s only class.

 

Class rates

Casual Rate – $15 per class

5 class pass – $13 per class (total $75)

10 class pass – $10 per class (total $120)

Classes are 45 minutes in duration

Purchase of class passes can be made in cash on morning of first class or by bank deposit prior to first class

 

How to book

You can register for class by using the contact page. Please include your name and contact number . Alternatively you can book over the phone, call Suzie 0408 672 456.

To find out more about your trainer visit the about page. Should you have any questions please feel free to contact us.

A social and fun way to strengthen and firm up your entire body. 

Looking forward to hearing from you!

2012-05-13 09.19.00

Not what you are looking for? Suzie offers a range of services, so call her to discuss other options – whether it be one on one personal training, small group training with friends/family or perhaps your mothers group/playgroup, corporate fitness classes or health assessments at your workplace….there are so many options to help you on the path to a healthier, fitter lifestyle! Call Suzie today and let her help you design a healthier future for YOU!

July 9, 2013 Suzie

When I first started as a personal trainer it was kind of ingrained into me that personal training and weights programs were the best and only way to train. Group classes were a bit of a waste of time and didn’t push you or benefit you greatly. Well like all things in the health industry…it depends.

Before I became a pt I joined a gym, I fluffed around on the cardio equipment and it took me 6 months to build the

This is what you can expect from a class xmas special with me...that hat is awesome!
This is what you can expect from a class xmas special with me…that hat is awesome!

confidence to enter the class studio. Yep 6 months for a group class and I never even thought i’d ever venture into the weights area. It started with a spin class and I tell you I could not sit down the next day! I tried all your typical classes, Body Pump, Body Combat, pilates, dance, even step class. Sometimes I admit I was not working out very hard but gee I had a lot of fun, I became addicted to classes, I even lost weight too.  When I did do my personal training course it opened up another world to me, my knowledge  about the body and how to train it properly. Here’s where I climb the fence and sit on it. There is room in your training life for both classes and weights/pt/individual programs.

Six months after becoming a personal trainer I wanted to teach some classes as well. I branched off and taught ABT (abs butts and thighs) and I have not stopped since! I love teaching group classes, the social dynamic of class is awesome, we’re all there to work out and have a bit of fun too. You make friends in class and are not relying on yourself for all your motivation, all you have to do is get to class and your instructor will push you through.

Let’s get my concerns over group training out of the way first.

  • In certain weight classes (lets keep it nameless) lies my greatest concern. Very high reps with usually unsuitable weights being used I.e too heavy!
  • I’ve seen a lot of instructors injured from this class..yep instructors.
  • I think it’s a great way for beginners to be introduced to weights but make sure you let your instructor know you’re new. With popular classes it’s hard for the instructor to watch and correct everyone, i’ve seen some awful postures and technique from this class. 
  • In my experience people who only do classes will eventually reach a plateau, so keep things new and keep challenging yourself.

Ok here are the mega positives to classes!

  • It’s motivational. Just get yourself to class and feel the good vibes of other people wanting to improve their fitness levels
  • Classes can compliment your own training program. I am a massive fan of yoga/pilates and spin. Yoga/pilates offers a way to stretch out your entire body, improve your core strength, balance, overall body tone, posture and has a meditative affect to calm the mind. Spin class offers you that external push from someone else to reach your maximum, improve your cardio and burn lots of calories. Choosing classes that are in line with your goals will get you there a lot quicker 😉
  • It’s social. It can get quite boring doing your same old routine, why not throw in a class every now and again. You will meet new people, get motivated and pushed.
  • You don’t have to think. Unless you’ve been given a training program would you know exactly what you should be doing for your body and create good workouts regularly? By going to a class you will receive a good workout that you don’t have to even think about, someone has created it for you. Just follow instructions, push yourself and get great results.
  • You’re accountable. Class timetables are quite regular and don’t change that often. You can count on them being there. Mark it in your diary and treat it like a doctors appointment, it’s important so you should go.
  • Value for money. Depending on whether you do classes at an independent studio, out in the park or as part of your gym membership you will be able to save. Most classes offer discounts for multiple purchases, term bookings or class passes. You will be getting a great workout for about the price of a takeaway meal!

I’ve been running a class with a company for nearly 5 years, the majority of the participants are regulars and have been coming the whole time. Why has it lasted and why have they stuck to it for 5 years? Because they know they will be receiving a good full body workout. For some of those people it’s the only opportunity they get to exercise. The class feels like a group of friends all exercising together and we embrace newbies. In a group class you don’t have to be perfect or compete with anyone else. Just do your best, push yourself and most of all have fun!

Did you know there are new classes coming to the Hills District? BodyTone is coming to you!! For more information click here. If you are interested in personal training or perhaps forming your own group please contact me 🙂

June 29, 2013 Suzie

I had a request for the recipe of a risotto I recently cooked. Now it’s winter i’ve kept a copy of my healthy winter warmer recipes cookbook close to the kitchen. I’m revisiting some of the recipes to see if I can make them even healthier, tastier and time saving. experimenting again is fun!!

This recipe in the cookbook is known as garlic and leek risotto. I’ve added chicken and changed the recipe a bit. last nightrisotto was bleak and cold and I was in the mood for something warm and comforting and super easy, so this was the result….

Chicken risotto with lentils & spinach

Ingredients

1 table spoon rice bran oil (you can use butter but this will increase the fat content)

1 onion diced

2 cloves garlic, crushed

2 cups aborio rice

1 litre reduced salt chicken stock

2 skinless grilled chicken breasts, shredded or diced

1 can of lentils, drained and rinsed (you can use dried lentils, using canned lentils is just time saver option)

1/4 cup grated parmesan (this is optional but tastes so good!)

2 cups of baby spinach leaves

sea salt and cracked pepper can be added later for extra seasoning and preferred tastes

 

Method

1. Heat your oil (or butter) in saucepan. Add onion and garlic and saute until soft.

2. Add 2 cups of stock followed by your rice. Stir, gradually add 1/2 cup stock at a time and keep stirring until liquid has been absorbed. Once all stock has been absorbed stir in your chicken, lentils and parmesan. Continue on heat for a further 5 minutes or until ingredients are heated through. Add spinach just before serving, stir until it just wilts.

Easy!

I recommend this as a sometimes food, You can eat what you want as long as its in moderation and part of  balanced healthy eating. On a cold winters night  this is a lovely comfort food

Tips: to save time you can also use a BBQ chicken (skin removed). To make this recipe a bit healthier you can either substitue or take out the parmesan cheese. You could also add more vegetables, green beans taste delish in this too! Stay with your risotto, don’t leave it, keep stirring and don’t let the bottom burn, you will end up with a beautiful yummy dish 🙂

 

 

June 20, 2013 Suzie

I’d like you to meet a former client of mine, Shane. His determination has opened up a whole new world. Inspiring stuff 🙂

I first met Shane years ago whilst working at a gym. He was new to the gym and training and told me that getting sessions with a personal trainer was 539647_10151800611898712_2093301790_na birthday present to himself.  I was won over from the start, who gets themselves torture sessions for their birthday? As I got to know Shane I soon realised that he had a game plan. It wasn’t just about getting fit or dropping a bit of weight, Shane was thinking big. Big adventures. Our sessions developed into monster workouts, we would add his hiking backpack and I pushed him to his limits and then a bit further than that line. Through it all Shane gave his mischievous smile and cheekily assured me he could always be pushed a little harder. Unfortunately we parted ways as Shane moved away and we lost contact.

I was so thrilled to have recently heard from him. He told me of his massive achievements and adventures in cycling. In September he will be riding over the French Alps on the trail of the Tour De France. All in training for Paris Brest Paris in 2015 – 1,200km in 90 hours. This Friday he is off on a 6 day 800km off road mountain ride. He said “see what a little guidance can do..” which made me extremely proud. What started off as a birthday present turned into a life filled with growth and adventure. 

I asked Shane to share his story….

 

How did you get into cycling?
Some people run and some people swim to keep fit but if you get tired and have to stop running or swimming what happens? Well I can tell you – if you stop running you get nowhere and if you stop swimming you drown. On a bike you can just roll and there have been times when I have pushed myself to the limit and hit that wall and had to roll home. Why do I cycle – well it is for me the social aspect, enjoying a chat as you ride with a friend or at the coffee shop. I enjoy the opportunity to see the world differently. The world from a bike is different to the world in a car or when you are running. In a car, a driver will not give a hill a second thought. On a bike the smallest of hills can hurt. A runner would cover as a normal training run 5km-10km. I ride 40km as a training ride and weekend rides can be 100km or more. I avoid the urban areas when possible and prefer the sights, sounds and smells of the Australian bush, as it is special. Ride from Berry into Kangaroo Valley and back again you’ll understand – may only be 45kms but it is spiritual especially during spring, with 2 decent climbs.

What is the most challenging aspect of cycling
I see the challenge as both physical and mental. When you are 80km into a 120km ride and you’re riding into a head wind, your back hurts, your rump is raw, legs are starting to feel drained and that voice in your head said “stop” – what can you do? You just keep going and in the process grow within yourself: this especially when you are riding in a fast group of die-hard riders and you don’t want to be dropped out the end. But even riding in a social group you don’t want to slow them down so you push on. However, don’t take it as a failure if you start to drop off the end. It happens to all of us – the important thing is that you are out there doing it, plus we all have flat days.

What is the most rewarding part?
The rewarding thing for me in cycling is personal growth. Every distance and every hill poses a challenge and overcoming these challenges area rewarding, plus the sights you see on the way.

Where did this love/ambition for cycling massive adventures come from?
I have cycled through the Canadian Rockies, Sydney to Dubbo in 3 days, Sydney to Kosciusko in 5 days, 800km across northern Queensland in 6 days. The simple truth is – once you start riding, the distances you ride can get longer and the time in the saddle greater. I have always had an adventurous spirit and enjoy cycling so why not combine the 2.

What has been your most memorable experience with cycling to date?
So many experiences to remember like cycling past bears in Canadian, meeting new friends, sharing experiences with friends, riding into a thunder storm, trying to find cover from a thunderstorm and climbing Mt Wellington in Tasmania. The most memorable is yet to happen – on the next ride.

What role does training and nutrition play in your life? 
Simple truth – reduce carbs (during the week) in your diet and cut out sugar (totally). Weekends I can eat what I want but within reason. On the height of my training I would ride 35-45km 3 x during the week and on weekend ride 150-200km. (Shane has informed me that this coming 800km trek will see him lose over 5kg, as the speed and distance travelled it makes it impossible to eat enough food to hold onto or gain any weight – not the easiest way to lose weight! )

What advice would you give to anyone interested in taking up cycling or doing the trails you do??
Just do it – you can. It may take 4-6 weeks to get use to everything but once you realise that you can do it a new world will open for you

 

Be inspired and never be afraid to try something new, you can achieve anything with a bit of self believe and courage….

May 28, 2013 Suzie

Looking for something yummy for dinner?

Taken from my Healthy Winter Warmer recipe book. The new and improved Suzie’s herby meat patties. A new favourite of mine, tastes great for lunch the next day. You can really taste the difference between homemade meat patties and store bought, there’s no preservatives or sugar and you know exactly what goes into the patties!

 

Suzie’s Herby Meat Patties

 

Ingredients

400g heart smart beef mince

No need for sauce, these are packed with flavour!
No need for sauce, these are packed with flavour!

400g heart smart pork mince

1 brown onion, finely chopped

2 cloves garlic, crushed

1 medium zucchini, grated

1 tablespoon oregano, finely chopped

1 tablespoon basil, finely chopped

1 tablespoon parsley, finely chopped

1 egg, lightly beaten

salt & pepper to season

1 tablespoon rice bran oil

 

Method

1. Using hands, combine all ingredients (except oil)  in large mixing bowl. Ensure all ingredients are mixed thoroughly.

2. Using your hands, roll mixture into small even patties

3. Heat oil and brown your meat patties in batches using a fry pan on medium high. once both sides are browned, cover and steam for approx 2-3 minutes until cooked through.

Tips: I served these patties with mixed green steamed vegetables, they would go nicely with any vegetable or a salad. Patties can be frozen cooked or raw.

 

May 21, 2013 Suzie

Absolutely!

It is a myth that you cannot, or should not exercise when you have your period. It is actually a really good idea for you

Find a balance between training and your period
Find a balance between training and your period

to do so, it is safe and beneficial to exercise during your period unless your doctor has advised against it.

In my time as a personal trainer one of the most common reasons for cancelling a training session is because the client has their period. This is an excuse usually given by a new client (or dare I say, lazy or not the most committed). My long term clients just get on with things, they let me know and I change their session accordingly. One of the most overused exercises during your period is a core exercise. Why? Because when you feel bloated you tend to focus on that area by smashing your core with sit-ups, crunches, planks all sorts of stomach punishing exercises. During your period you experience inflammation in those abdominal areas and pelvic region so please be nice to them and leave them alone, they’re already inflamed don’t punish them.

Your menstrual cycle begins the first day of your period then continues until your next period approximately 28 days later. During this time your hormones are dancing…not literally! Your cycle is sectioned in 4 phases and each one causes a hormone fluctuation. Your hormones can cause changes in mood and physical symptoms. Due to the sharp drop in hormone levels just prior to your period some women can experience the following symptoms:

  • Anxiety
  • Depression
  • Food cravings
  • Headaches
  • Fatigue
  • Back pain

If you experience these symptoms exercise can seem like the last thing you feel like doing. However exercise is a great way to manage and decrease these symptoms.

There are many benefits from exercising during your period, here are some:

  • Decrease the pain of cramps by releasing endorphins (the body’s natural painkillers), increasing blood flow, and by loosening muscles in your lower abdomen, back, and thighs.
  • Gets rid of the excess water in your body so you aren’t bloated.
  • Improves and stabilises your mood, making you less anxious, angry, or depressed.
  • Exercising consistently, you may be able to achieve a lighter and shorter menstrual flow, less mood swings, and stronger pelvic floor muscles, which can better support your reproductive organs.

The goal should be to find a balance between your exercise and menstrual cycle to optimise your workouts and receive the benefits. If you are just beginning an exercise program, and you suffer from cramps and other period-related issues, then start out slowly. Make sure you’re listening to your body and not overdoing it.

Try increasing exercise around your period, it will improve oxygen circulation throughout your body.
Eat lots of fresh fruits and vegetables, and lean protein, give your body energy! If you suffer cramps, use a heat pack to subside the pain, ibuprofen might also assist in pain relief to allow you to get back to your exercise quicker.

Don’t put off your workouts due to your period, if you plan and exercise consistently you can relieve your symptoms and stay on track. It’s so easy to say it’s too hard, i’ll rest during my period and get back into exercise next week, don’t take the easy way out. You will be losing workout time where you could have been improving your body, and actually setting yourself up for a better menstrual cycle. Believe me, i’ve tried both ways and exercise truly helps!

Exercise benefits the body and mind, don’t deny yourself by using your period as an excuse not to exercise. You can do it!

If you feel someone else would benefit from reading this article then please spread the love by sharing this article via the share buttons 🙂

 

 

 

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 😉