Happy Cardio

We all have a hard time getting in as much cardiovascular work as our bodies need.

This includes me and sometimes doing the “huffy-puffy work” that gets our hearts & lungs working better, can just be downright dull.

My solution is Happy Cardio.

Questions:

a) do you have happy songs, you know, the ones where you can’t resist moving and dancing about with joy?

b) do you have an iPod or similar device that lets you pump up the volume without disturbing your household?

c) do you have space & time to dance around your house with abandon?

d) do you need to do more cardio?

If you answered “Yes” to any or all of these questions, load up your music player with aforementioned Happy Songs and dance your little heart out!


If you answered no to c) you need to reconsider your life priorities & accommodation choices!


Even just dancing all the way through to two or three songs will give you 10 minutes more cardio work than doing nothing.

It's not about "doing it right" or looking good, it's about moving to the music you enjoy and feeling great!

Listening to your happy songs, it won’t feel like a chore, you will feel great when you finish and for the rest of your day.

So start dancing and let me know how you go.

If Not Dieting, Then What?

Through watching a training DVD on nutrition and weight management I found the wonderful Dr Rick Kausman, a Melbourne GP who takes a sensible and sensitive approach to helping people achieve a healthy weight and more importantly, a healthy attitude towards themselves and living their life.

His website is a breath of fresh air on the subject of health, weight, nutrition and quality of life, with tools, resources and information on other health professionals who support his work.

There are recipes, research information and inspiring personal stories from people who have benefited from him work.

His book, If Not Dieting, Then What, will be available to borrow from me, or you can get your own copy from the website store.

If you are dealing with weight issues, I strongly encourage you to join up to the site (it's free) and use the resources there to help you.

Balance - Why It Matters

We don't often think about our balance, how we stay upright in the world, unless we experience a problem, but our physical balance is more complicated than we might think and can relate to our mental and emotional sense of balance in our lives.

This 5 minute clip has some simple and effective exercises for improving your balance, with great progressions to take it to the level that challenges you.

It's about finding your centre and being strong in your core, concepts that don't just apply to your physical body.

So give it a go and post your feedback!

Zumba!

It seems to be the latest exercise craze at every gym but if you haven't tried Zumba, give it a go!

It is a good workout and you will dance an hour away without even noticing. I've been to three classes so far and love it, I have a great giggle at how hilarious I look when I catch a glance in the mirror... all flailing arms and legs, having so much fun.

Jump On It has a limited offer of 8 Zumba classes at Fernwood Fitness centres, for only $29 however this offer expires today!

Classes are usually about $15 - $20 each and you can take it at your own pace but I guarrantee you will have fun and a giggle while getting fit.

Follow this link to Jump On It to purchase your Zumba classes Fernwood Southland has been left off the list, but if it's your nearest centre follow these steps:

1. Purchase Zumba classes, selecting the Melbourne City club as your location

2. Call Fernwoord Southland 1300 FERNWOOD

3. Give them your name and you're done! You do need to pre-book which class you're attending as they are popular. Get It Done while having fun!

Living and Training from the Inside Out

Most people think about training and exercise as something that we do for our body to look better, that it's about changing the outside, but what's not the whole story.

Making the decision to take action and start a training program can also cause profound shifts within as well. When I started exercising, long before I became a fitness trainer, it was to lose the 40kgs I had gained during pregnancy, an 'outside-focused' motivation.

I wasn't sure I could do it, after all my Mum never lost her pregnancy weight, my body had changed, I was looking after a small baby, where would I find the time?

I made a plan so I knew what I needed to do physically, and I did it everyday, whether I felt like it or not, I stopped eating 'junk food' and ate much more fresh, unprocessed food instead. After a few weeks, I discovered a few changes within me that I hadn't anticipated.

I actually enjoyed the tastes & textures of so many fruits and vegetables and that when I noticed physical changes of carrying less weight, clothes fitting differently, being able to move more easily, it was wonderful.

I could see and feel the results of my decision, it empowered me to keep going and I began to realise that I liked being fitter, I had more energy & felt happier.

I've since seen this happen many times over with clients who start training for one reason and go on to discover myriad benefits in their life that they did not expect:

• more energy in everyday life
• no more 3pm energy slump
• breathing easier
• feeling stronger and more confident
• no more anti-depressant medication required (in consultation with GP)
• more flexibility of movement
• better quality of sleep
• and my favourite...
• being able to conduct a meeting after walking up 3 flights of stairs to the meeting room

Whether your motivation is internal or external, use it, start today and see the results of your decision in action.

Back Yourself A Winner!

The importance of setting goals and challenges, in life and in training, cannot be underestimated; if you don't know where you're headed, how do you know when you get there?

My clients all set training goals and challenges for themselves, whether it's to power through an extra rep or two of a heavy weights session, or to get up 15 minutes earlier to jog around the oval in the morning.

Setting and meeting a challenge you set for yourself is an amazing & empowering experience that spurs you on to your next success. As a reward for your motivation & enthusiasm, you can now Back Yourself A Winner.

At the start of each month, set yourself a Monthly Challenge to be met within 30 days, and win back the cost of a training session. Every three months, set a Quarterly Challenge and win back the cost of an entire week's training!

The Challenges are determined by you and your health & fitness goals and should be realistic so that you get there day by day, week by week, doing what you have said you will do for yourself.

So what's your Challenge? (Handy Hint: linking your Monthly Challenge to your Quarterly Challenge helps you achieve your goals more efficiently)

Metabolism - What's That?

Your metabolism is the engine room of your body, it's what gives you your energy, helps you get up in the morning and allows you to burn off extra kilos throughout your day.

You can begin to lose muscle strength and muscle mass in your 30's, if you are not participating in some kind of strength training program.

It is increased calorie consumption and decreased activity that sees people gaining weight as they get older, it certainly isn't 'natural' and doesn't have to be 'the way it is'.

As you lose this muscle mass you not only lose strength you also lose energy, as your metabolism slows down.

This is why strength training is essential for weight loss programs as it's the best way to increase your metabolism and my clients who know they are stronger than they've ever been, can attest to what a great feeling that is.

Your body is like a car in the sense that even if it is not running on all cylinders, it still runs, but not as well or as efficiently.

How well is your body running?