Category: Motivation

May 6, 2015 Suzie
I've made a few notes! hah
I’ve made a few notes! hah

Paleo is the new in thing, or the new fad diet or the most evil thing ever brought to us by that evil Pete Evans…… come on.

“You want me to eat what for breakfast??” Was my first ever reaction to the Paleo diet. I distinctly remember Back in 2008 when I was first starting out as a personal trainer talking with my mentor about this Paleo diet. There was a reason the cavemen died, why would I want to eat like them?! Now this is way back before Paleo was ‘the new thing’ along with Crossfit but don’t get me started on that too. (Quick joke – If you do both Paleo and Crossfit, which do you tell people about first……. AAAAHHHHHHHHAHAHAHAHAHA)

My mentor Joe explained why we should be eating this way and all the benefits, I trusted him so I decided to give it a go. I followed the Paleo diet perfectly and even recorded my experience via podcasts (links coming soon).

If you have been able to escape all the social media hoohah about the paleo diet and have never heard of it, wow, well done. I have a few books on paleo but the original book which was written by Loren Cordain phD and was my go-to-guide back in 2008. Basically it is about following the diet of the paleolithic man. That as humans we have not evolved enough to process foods such as grains, dairy or anything processed etc.That we should eat foods that our bodies were designed for and in doing so live much healthier lives. These foods were pretty much the following:

  • Meat
  • Nuts
  • vegetables (there are some restrictions with these as well)
  • water

That’s it. You were allowed cheat meals which became the highlight of my week, but that’s it. There’s a whole long list of what not to eat but let’s not put a dampener on this article.

Now here’s a break down on my experience.

  • Yep I lost weight, I did not lose muscle and was quite toned as I wasn’t retaining any fluid.
  • Constipation was a thing though and that sucked.
  • After I got over the previous point my energy came back and I felt good.
  • It was social suicide. Going out was very hard.
  • People did not agree with me and how I was eating. Any negative bodily reaction I had, i.e feeling tired or a sniffle was due to ‘that diet’.
  • Back then there wasn’t a whole lot of info about making the paleo diet socially friendly or interesting recipes.
  • It got boring and hard to follow so I came off and enjoyed a ‘relaxed’ version.

 

Ok so when I started noticing Paleo on Facebook a lot I thought oh good it’s getting popular. Then when I saw Pete Evans on his Paleo Way crusade I honestly got annoyed. At first. I got annoyed because this way of eating had been around for ages and everyone thought I was crazy when I suggested it but now that a celebrity has put his name to it it’s cool and it’s the new thing. How annoying! (p.s some of us trainers at the gym were already getting stuck into Crossfits in 08 before it was EVERYWHERE… how cool are we 😉 haha). Anyhoo I was annoyed at Pete Evans and that now all anyone in the female/mother characters in my social life would talk about was Paleo, even though they thought I was weird back in the day. After getting over myself I realised hang on, good on Pete Evans. Admittedly I haven’t read all the sections in his Paleo Family Food cookbook (which I received for my birthday). I’ve been told he can be a little strict and preachy, which is a total turnoff. But I have tried some of his recipes and they are damn good! I have to say good on him for being able to provide normal sounding recipes that resemble everyday meals. He’s just delivered them in a healthier way. When I first did Paleo diet I would have loved some of his recipes… there’s bacon in everything!! lol ok that’s a slight exaggeration, but there’s a lot of yum stuff in there.

I don’t know why a lot of people are getting super hatey towards him. My general vibe is that he is trying to get people interested in food and enjoy healthy eating  (that or he is trying to take over the world). I think he has achieved this with a lot of people. My hat is off to you Pete Evans for making a previously boring diet flavoursome. Do you have to follow it religiously? No, but perhaps take some of it on board to make some improvements for yourself 🙂

I’ve been having to talk with my clients a lot lately about nutrition. Everyone is so confused and who can blame them with all the conflicting info about there. “Don’t eat this because it’s a grain and we can’t process it vs We need grains for a complete diet” “eat a whole lot of beans for fibre vs beans are bad don’t eat them” “eat lots of fruit, it’s natural and fresh vs don’t eat fruit it’s so high in fructose. Fructose and sugar are the worst thing ever, sugar will ruin your life and the reason you don’t win the lottery every week”.

Geez.

I’m not a nutritionist.

But here’s what I know….

Eating more fresh, natural, organic food is good for your body. It nourishes it and provides lots of good stuff for your insides (i’m highly scientific).

Eating less processed foods is good for your body. Your body doesn’t have to work super hard to break it down and conquer it.

Knowing where your food comes from is important. As we have all learned recently with the frozen berries!!. Isn’t it worth paying that little bit extra to buy local and know where your food comes from?

Have fun in the kitchen! I’ve been experimenting with new healthy recipes and revamping my Winter cookbook. Make healthy cooking enjoyable.

Everybody’s body is different and everyone is going to react differently to different foods and diets. You gotta find what works for you, do it in the most natural and fresh way and just roll with it.

Bon appetit!

 

 

*Please remember I am not a nutritionist, these opinions are my own. I encourage everyone to research and ask advice before making changes to their diet or undertaking a drastic nutrition change.

p.s this article was written before Pete Evans tried to bring out the paleo way for babies and toddlers, NOT a good idea and a book I do not agree with at all

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!)

 

July 9, 2013 Suzie

BodyTone – exercise class for women

RĂȘve 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 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 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 😉

 

April 4, 2013 Suzie

You most certainly can exercise when it’s raining!

It’s so easy to find excuses not to exercise or eat right. Excuses are easy to make but after a while who are you really trying to fool?

I woke up today and it was pitch black and raining hard, was my first reaction to jump out of bed and dive into action? Honestly, no, did I wish I could stay in bed a bit longer, of course. But I thought, I am not the only one getting up, I have a client getting up and coming to meet me. I was pleasantly surprised to see people out and about exercising, pumping away at the gym whilst the rain poured.

For gym members the hard part is getting to the gym. Whether you’ve woken up and it’s raining and miserable and you’d rather stay in bed. Or if you’d rather go straight home from work and change into your warm pyjamas. The hurdle is getting yourself to the gym. Once you’re there it’s quite easy to get into the spirit of exercise plus you’re protected from the outside elements. Try making a deal with yourself. If you get yourself to the gym even though the weather is crappy, you will stay for less than half an hour then be on your way, it may even be a short circuit and as soon as you’ve completed it you’re done. I guarantee you will feel better for it.

Non gym members can use the excuse, it’s raining I can’t exercise outdoors. Well this may be true, conditions may be unsafe for you to train outdoors. However, this does not mean you can’t still do a workout. You can train anywhere, using minimal to no equipment. Here’s a sample for you:

(click on links for instructions)

 

20 x squats

20 x push ups

1 minute high knee jogging

x 4 -6 sets no rest in between

 

20 x step alternate lunges

10-15 body rows

1 minute star jumps

x 4-6 sets no rest in between

 

20 x step ups

20 x tricep dips

20 x leg slides

x 4-6 sets no rest in between

 

Now there’s a quick circuit you can do without any equipment in the comfort of your home. Using body weight we combine both strength and cardio exercises to train the whole body. Depending on fitness levels and how hard you push you could easily achieve this within 20 minutes with some stretching at the end. remember to always warm up and mobilise first to reduce your risk of injury. You could do more or less sets or choose to break up the workout however you like. It just demonstrates that you don’t need a gym or lots of equipment to improve your fitness and strength.

Rain can certainly be a de-motivator when it comes to exercising, but should your body be deprived just because it’s a little wet outside? When you feel de-motivated first of all try and get it back (click here for some ideas) and focus. Focus on your goals and how you will feel after you have exercised. When all else fails don’t think just do it!

If you would like some more ideas about what you can do when rain spoils your fitness plan please feel free to contact me  via the contact page.

Rain , rain go away come again…when it’s convenient to us 😉

 

Who likes rain? Ducks do. I thought i’d add this firstly as a joke to the person who annoys me with it (you know who you are!) and secondly for some reason kids love it. It’s like a trippy Playschool song!!

 

 

March 26, 2013 Suzie

I often get asked by clients how do I stay motivated all the time?? The simple answer is , I don’t.  I’m only human and I believe humans are allowed to fall off the wagon and get distracted by exciting and pretty things and get lost in the field of dreams…so to speak (although field of dreams was a great movie right??!).

As a personal trainer my job is to motivate you, help you achieve your goals and look after you. Notice I didn’t say the word “I” in there? In all honesty sometimes I get so involved about only caring for my clients that I forget about myself.  Training and nutrition don’t seem to matter too much and I end up feeling very unmotivated. Personal trainers need to

Photo credit: happier than ever
Photo credit: happier than ever

lead by example otherwise i’m a big fat hypocrite and nobody likes being a hypocrite (or fat for that matter).

I reassure my clients that it’s natural to sometimes lose motivation. You are not alone.

Things like illness and injury can really set motivation levels on a landslide. When i’m sick I don’t want to think about exercise, starting again can be VERY hard.

So when life gets in the way how do we keep our motivation up when it comes to our nutrition and exercise? Here are some tips that you might find helpful.

1. Who and what inspires you? Do you have a motivating friend or mentor you can see and discuss your situation? Sometimes when I feel down I call someone from my board (I have an imaginary boardroom and have people in my life sitting at the table who I respect, admire and know will lift me up and support me) this person makes me feel better and i’m on my way to success again. Just remember the support goes both ways, you don’t want to become an energy vampire! Inspiration comes from many sources, real life stories, songs, tv shows (believe it or not), books, research. Wherever you find your inspiration, know how to access it and use it when needed.

2. Identify the energy zappers.  Are there people in your life who are a negative influence and leave you feeling down? You don’t need that. Have you set yourself unrealistic goals and placed too much pressure on yourself? Sometimes When I am feeling super motivated I set myself too many goals. I love a good side project but what I soon realise is that i’m trying to do too many things, end up completing nothing and feel very ‘what’s the point’ about it. Identify your stressors  and eliminate them. Keep things simple and realistic.

3. Are your goals clear? Goal setting is your most important tool (apart from your thoughts) for success. If you don’t have clear and concise goals set with a deadline, what are you going to achieve? Do you even know? Have you thought about it? It’s hard to achieve much when you don’t know what you want, have a good think.

3. Let’s get excited! Who would seriously put a lot of effort into a goal they didn’t care about? No one. In my experience, people who want to lose weight have an emotional reason to do so. People don’t just lose weight just because it’s something to do, there is either a clear reason i.e I want to look my best in my wedding dress or a hidden desire i.e I don’t want to end up alone and I lack confidence to meet anyone. Your goals are completely up to you. You should have an emotional attachment to that goal so that every time you think about the end result you get excited. Do your current goals make you feel excited??

 

Let’s get personal.

I have found myself in a slump a few times. It’s easy to fall back into bad habits or create new ones. So here’s what I personally do to get back on the motivation train.

1. I acknowledge and accept that i’m in a bit of a rut. I consciously make a decision to pull myself out of it.

2. I call in for back up and organise to meet up with someone I like being around who has a positive affect on me. This lifts my mood.

3. I reassess my goals and find something that makes me happy.

4. I remember that my clients are very important but so is my own health. How can I care about them but not myself, that’s just silly and setting a bad example.

5. I fake it. Is anyone in a good mood all the time? Nope. But I don’t want to show people i’m feeling down, walking around with a frown on your face is very unattractive (and causes wrinkles, who needs that!). Whack a smile on your face and fake it, your body will read the signals of you smiling and begin to feel better, no joke. A smile is also contagious, why not make someone’s day by smiling at them 🙂

6. I listen to upbeat music, I have what  I call my ‘pick me up playlist’, if i’m in public I end up with a smile on myself and if alone I usually end up dancing like a fool, but hey I feel better!

7. I gain perspective, so what if I haven’t trained this week and feeling sluggish, it’s not a tragedy. At least I am fortunate enough to start again using my fully functional body and can afford to eat. There are a lot of people worse off than me.

8. Sweep out the negativity. There is no room in my head for negative thoughts. Of course I get them but it’s up to me to turn them away and replace them with positive ones.

9. Look after myself. Sleep plays a major role in health and making healthy changes. Sleep is when your body and mind repair itself, don’t underestimate the power of a good nights sleep, a thorough work out and balanced meal.

10. Just do it. Sometimes I get so caught up in my head I achieve nothing. Take small steps and take that big goal and chip away at it till it’s a reality. If you don’t feel like exercising and are procrastinating whether to do it or not, just do it, trust me you will feel so much better after.

Remember you are not alone, if you feel like you need a bit of external motivation to get you through perhaps you would benefit from having a personal trainer or life coach. To get you going on your goal setting check out my article here.

If you have any ideas on how to stay motivated please share them with me via the contact page or the Reve facebook page

 

January 21, 2013 Suzie

Ok, This started off as a testimonial but then as I read it I thought it would make a great post. Yes it makes me sound great (thanks Nadeane!) but why I wanted to share this with you is because it is a journey.  We all have our own journeys. It doesn’t stop when you reach your initial goal weight or sign up for a gym membership. It’s ongoing, there can be numerous obstacles but also sweet victories. The message that comes through is that Nadeane didn’t give up, she is still on her journey, discovering things she didn’t think she could do and letting go of pressures she had put on herself. I hope that this testimonial might relate to you in some way, especially pressed for time mums 🙂

“After the birth of my first son, I decided to join a gym, to get myself looking and feeling better. Who knew, it took more

It's not just about the weight loss
It’s not just about the weight loss

that just paying the weekly membership fee! As I spent hour after hour boring myself silly on the treadmill and bike, nothing was happening. I thought I was eating the right foods, I was spending enough time at the gym, but the weight wasn’t shifting. I decided to take up the gym’s offer of 3 discounted personal training sessions, but found the trainer disinterested and I dreaded pretending to seem enthusiastic each week… then out the corner of my eye I spotted Suzie training someone in the corner, her client looked determined, and Suzie looked genuinely interested in their progress – Aha! That’s what I needed! I politely sacked my trainer and promptly called Suzie. We spent a good half hour on the phone talking about my goals and what I hoped to achieve, and what was willing to do to get there. I didn’t want a bootcamp style trainer yelling at me, but I wanted someone genuinely invested in my success. And that’s what I got with Suzie. She understood the demands and priorities of a new mum – which are all over the place! With her help, I managed to lose 14kgs, and actually enjoyed doing it. That hour per week of ‘me time’ helped retain my sanity and self esteem. Weighing in each week, knowing that i’d followed the program was a great feeling.. and the results spoke for themselves.

I moved out of the area shortly after falling pregnant with baby #2, and was disappointed to have to finish up my sessions with Suzie. Four months after bub number 2 was born, I joined my local gym, and it was like deja vu. I tried out a trainer, and just found that it didn’t feel right. How can they expect me to invest my time and energy, when they are just going through the motions? I felt like I was wasting my time (and money!). That’s when I decided to call Suzie again. So what if I have to drive an extra 20 mins- It’s worth it! I’ve just started my 2nd journey, but I’m confident that I’ll get there. Suzie has a great way of making you feel like your not alone, and she is invested in your success. Your victory is her victory, and likewise your disappointment is hers as well. Which makes you want to work harder! As a matter of fact, because of Suzie’s encouragement I just finished my first Triathlon – something I would never have thought possible! My
advice for anyone thinking about starting training is “Do it!”…. My only regret is that I didn’t start sooner!”

December 31, 2012 Suzie

It’s December 31st 2012, New Years Eve…

 

There’s something about this time of year that makes the inner control freak come out to play. Perhaps it was the overindulging on Christmas day – well who am I kidding it’s been indulging week since Christmas I wont lie! Maybe it’s the feeling of saying goodbye to another year and the need to gain control for the start of a new one.  Whatever the reasons the day before New Years I start to unleash the inner Suzie control freak. Last night I made a list of things I needed to do, one thing on that list was to make another list for things I want to achieve in 2013…. I like lists lol

I then proceeded to wash my car this morning, I can’t start the year with a dirty

car, house,bed sheets, or 2 loads ‘dirty’ clothes to wash for that matter. Then there was a whole batch of old plants I felt shouldn’t be there in the New Year and had to be dug up.  I took a glance into my cupboard and made a plan on how to attack and organise it. The Christmas decorations have been taken down and the tree is awaiting it’s departure. I guess i’m saying goodbye to 2012 and making a fresh clean start for 2013. Or i’m quite mad.

As a personal trainer this is an exciting time of year. This is the chance to offer clients a whole new year of possibilities and get them motivated and focused to achieve them.  I don’t call them New Years Resolutions I only call them goals.

I don’t believe in New Years Resolutions as most of the time they usually consist of:

 

  • lose weight
  • be healthier
  • not drink as much alcohol
  • eat only healthy foods
  • quit smoking
  • join a gym
  • exercise everyday

Most people start off with the best intentions throwing themselves in the deep end only to find it too overwhelming and hard and give up. Why would you set yourself up t0 fail?

The best way to achieve your goals is to complete effective goal setting. In this post I gave an example of a client of mine who wanted to lose weight, a common goal. It includes the tools you need to take your goal, break it down and make it an accomplishment. You really do have the power to do anything you put your mind to. It’s not easy, but often the best things in life aren’t.

I’d like to take this opportunity to wish you all a very safe, healthy and exciting New Year. This is a time to stop, think and take stock of all your blessings. Family, friends and health. Make the most of your life, stay positive and think about the priorities in your life. Life is short, so too should be the list of priorities of what’s most important to you.

See you in 2013! 🙂