As a personal trainer it is important for me to establish the specific goal my client is wanting to achieve. The next thing to do is find the time that suits both of us to train together followed by additional sessions for them to do on their own, if applicable, to reach their goal.

When programming their sessions, there is always at least one rest day. Sounds ridiculous right! “Must do 7 days, 2 hours per day, maybe twice a day.” This is a common thought process however your body does need the rest day to recover, regenerate and strengthen. Did you know, to avoid over training and the risk of repetitive strain in those who train with high intensity, it is recommended they have a complete week off every 1-2 months (4-9 weeks) to allow for full physical recovery and over compensation of the body and its systems. This week off can consist of light training but that is about it.

So how much is enough?

Depending on what you like to do, for example cardio, strength and conditioning or high intensity, your body doesn’t want to be doing this format of training 5-6 days per week. Your workout weekly plan can be liken to food in that balance is key to results.

Incorporating all formats of exercise, including a good stretch session, will give your body systems the desired health it requires to function and especially allow you to live longer.

So how do we work out our weekly fitness plan?

First set your SMART Goal (Specific, Measureable, Achievable, Realistic, Timely)

Second get your weekly calendar out along with the TJ Fit timetable and lay them side by side.

With your goal in mind knowing that you will need to focus more on a cardio based plan or a strength and conditioning focused plan, circle what training sessions you need to do on the timetable and put them into your calendar.

You should aim for 3-4 sessions per week plus the balance doing a session/s on your own AND of course that important rest day.

Here is an example of a client who’s goal is to complete a half marathon

MONDAY

Travelling Circuit in the CBD

Combination of cardio and functional strength exercises

TUESDAY

Run With A View

High Intensity Interval Training – although this is focused on short sprint runs, building up heart strength with this form of training will result in increasing fitness level for endurance as well

WEDNESDAY

Distance Run

Slowly build up the distance in kilometres ensuring you taper 10-7 days prior to race day

THURSDAY

Boxing

Build strong bones and ligaments, muscle endurance and a healthy cardiovascular system

FRIDAY

Stretch Session

Not to state the obvious but stretching before and after your daily workout session is imperative then if you add in a specific 45-60minute stretch session – either on your own or in a class

SATURDAY

Distance Run

Focus on time (if important to reach your goal) on this day.

SUNDAY

Rest

Light exercise if desired (eg walking)

If strength and body tone is the focus of your goal (my personal favourite ;p), you can switch the Distance Runs to specific weight training sessions with the focus on functional compound exercises – maybe with a splash of isolated exercises every now and again. These can be personal training sessions so you are doing the exercises correctly, pushing your limits to your full potential and you are progressing at the right rate.

If fat loss is what you want to achieve, food is your main focus, with HIIT training as the main focus for your exercise plan then strength and conditioning so Run With A View and Boxing are the sessions to attend along with booking in a personal training session once or twice a week to really get those kilos dropping off.

As you can see there is a bit of everything including that all important rest day, or 'light' day. Each form of exercise works hand in hand to get the result that you desire. I do believe you cannot just do one form of exercise to fully reach the results you desire. You may get there but if you incorporate Stamina, Strength and Stretch you may get there quicker and possibly exceed your goal.

Stay Active in the Season you are in

TJ x

This week I caught up with holistic wellness coach Scott from Get Grounded to discuss his workshop on MINDFUL NOURISHMENT being held on Saturday 15

October at 4pm in Redfern.

As Spring in Australia turns into Summer, we are all thinking about our body image; what foods we should be eating and when; how much we should (and shouldn’t) be drinking; why we do this exercise and not do that one; the reason we need to put a value on food and how we label the food we intake. We constantly play self-inflicted mind games about the food we eat and the exercises we do and wonder why it’s not working, why we seem to be stressed all the time, how the children are in bed before you arrive home from work….it goes on and on. Scott's mission is to enhance your knowledge about HOW you eat and not TOLD the what/why/when which is constantly being drilled into us. In additional to this, the importance of learning to listen to your body and understanding what it wants – which doesn’t mean going on that diet you saw in a magazine or current affair show but slowing down and figuring out what works now…what the body needs now may well be different to what it needed 12 months, or 2 years ago for example.

There is something to be said about how we live our life and what may be missing. Our mindset can easily be led to what is missing in life, to gravitating to those things in food. Your life is full of happiness – are you indulging in sweet things? Your life is a little stressful at present – how was that convenient microwave meal last night? You mindset is a bit low – how are those sour grapes?

There is a saying most people are familiar with “Art imitates Life”; in terms of Mindful Nourishment I think the saying is more like “Food imitates Life”, especially when done at a pub!

Having a Masters Degree in Physical Education and Health along with becoming a Master Trainer in 2003, Scott has a wealth of experience spanning more than 15 professional years. This is in addition to his personal experience growing up in the US and being involved with numerous sports, in particular training for national titles in wrestling where he had to be on a strict training and nutrition program for peak performance. Today, Scott reflects back on those intense training days over a 4 year period where his main meals consisted of rice and pasta – because that was the food his body required for him to achieve his goals. For the record, Scott did reach his wrestling goals by becoming a 4 time All-American and 2 time National Champion….as for now, his perception on life and the balance it deserves is on the forefront of how we can enjoy being alive much more.

Previously working in an environment that set ‘challenges’ for a short period then, well, left clients to their own device without following up or guiding them to maintain the results they had just achieved, Scott felt there was a need for life balance and education – enter the birth of GetGrounded, a wellness tool where you can be guided into living a better life, to Get Grounded. Working through what is happening in your life and without being told what to do, Scott sets action plans for his clients to enable them to see things in a different light without answering questions himself. It is all about you and your needs to improve the way you live and think. This action plan, or homework, needs to be done before your next chat so it can be discussed in a call or meeting with Scott in three to five days.

So what action plan have you set to have a happy, healthier life balance?

How do you Get Grounded?

If you are in Sydney, you can start by going to the Mindful Nourishment workshop on Saturday 15 October at 4pm. Pre-purchase tickets here for $44.95 or at the door for $50. This interactive workshop will leave you going away thinking about how food and your body work together to better your life, physically and mentally. Don’t go home empty handed by receiving action plans so book your spot, arrive early to grab a drink at the bar before moving into the back room of the Lord Raglan.

If you are not in Sydney, contact Scott for a free initial consultation via Skype, Facetime or Google Hangout

It doesn’t matter where you are in the world, Get Grounded with Scott and stay Active in the Season you are in.

PS What's in Season this month below

I’ve recently discovered that my gut health wasn’t as good as it should be and turns out I’m lactose intolerant. Now considering that, I have been introduced to the wonders of Kefir.

Kef-what you ask

Kefir (pronounced key-feer) is a cultured, enzyme-rich food filled with friendly micro-organisms that help balance your “inner ecosystem”. More nutritious and therapeutic than yoghurt which it is likened to, it supplies complete protein, essential minerals and valuable B vitamins.

Made from cultured ‘grains’ and milk (cow, sheep, goat) or even water from young coconut, this is an inexpensive way to restore the gut and allow good bacteria and yeast into the intestines to combat the bad counterpart.

So I make kefir from milk but I’m lactose intolerant….how does that work?!

The beneficial yeast and friendly bacteria in the kefir culture consumes most of the lactose (ie. milk sugar) turning lactose into lactic acid. So in layman’s terms, the lactose is ripped out of the milk making it essentially lactose-free.

A 175 ml (6 oz) serving of milk kefir contains:

Protein: 6 grams.Calcium: 20% of the RDAPhosphorus: 20% of the RDAVitamin B12: 14% of the RDARiboflavin (B2): 19% of the RDAMagnesium: 5% of the RDAA decent amount of vitamin D

This is coming with about 100 calories, 7-8 grams of carbohydrate and 3-6 grams of fat, depending on the type of milk that is used. The above is to be used as a guide only and it based on milk-based kefir. Water-based kefir will have a different nutrient profile. Depending on the origins of the cow/sheep/goat and cultures used, really determines the nutritional value therefore each person who makes their own kefir will have varying ranges of nutritional values BUT ALL will be highly advantageous to ones overall health.

Making Kefir

The following is for the milk version. For water based kefir, a different grain is to be used.

Important thing to note:

Metal cannot be used at any time. Plastic or glass* only. This includes strainers, stirring equipment and bottling.

What you need:

*Container to ferment your kefir along with a breathable cloth/muslin for the “lid”

*Container or Jug for the finished product

*Full cream milk (cows, goats, sheep)

*Kefir “grains”, about one handful per 2L

*Plastic strainer/sieve to rinse your grains and used to pour completed kefir into storing container

Put a handful of seeds and 2L milk in a container and cover with breathable cloth. Do consider the number of grains you put into the amount of milk as you want to prevent overcrowding which results in over-fermenting.Place in a dark, cool spot which is room temperature. If you do not have a spot, it can left on the kitchen benchtop with a dark tea-towel or cloth so light only comes in from the cloth covering the top.Leave to ferment 2-3 days ensuring that you stir it vigorously every 24 hours. The mixture may separate which is fine, the stirring will combine it again. The grains are able to ferment milk in around 24 hours however leaving it a day or so later increases the fantastic lactic acid bacteria and beneficial yeast.

Note: Play around with the number of days you let it ferment depending on the consistency that you prefer. 2-3 days it is a little thicker than milk; 3-4 days thicker again and then any longer it will start turning into a yoghurt-form consistency. The number of days also reflects the taste – the longer you leave it the more sour it gets and lumpy. If left too long it will turn into cheese and whey. Also consider winter verses summer temperatures and the length of time left to ferment.

Once the consistency is to your liking and you’ve done one last vigorous stir, strain the kefir using a plastic sieve into the storing container. Cover the container and place in the fridge or keep at room temperature. Keep in mind, the fermenting process will continue but at a slower rate whether kept cool or at room temperature. As the kefir continues to ferment, it increases some of the B vitamins (B1, B6 and B9/folic acid) plus CO² not to mention the overall flavour.Regarding the grains, you can either rinse with water (preferably filtered) each time or use immediately for your next batch. However do rinse every 2-3 batches so keep them fresh. Store grains in an air-tight container (remember no metal!) in the fridge, not the freezer. They will keep for around 2 months. Each batch ‘grows’ more seeds to discard the seeds that feel like they are flat, grains should look like small clumps of soft cauliflower florets.Suggested amount per day is 1 cup (6oz/175ml) which is best drank first thing in the morning on an empty stomach. However, it can be put in smoothies, on breakfast as ‘yoghurt’ or poured over fruit and nuts. Milk kefir can make a great base for soups and stews that would otherwise call for regular buttermilk, sour cream, heavy cream, or yogurt. You can substitute plain or flavoured kefir for any of these ingredients in your favourite recipes or baked goods, mashed potatoes, soups and more in order to boost the nutrient content.

Note: you may like to flavour kefir which is more palatable to your taste-buds. If you wish to do this, ensure it is flavoured after the fermenting process is complete, not before or during.

*for any fermentation processes, and I’ve made kombucha as well, I prefer to use glass containers due to the risk of BPA is any plastics that I may have without knowing it, won’t infiltrate my delicious concoctions.

So why should I spend 3 days or say waiting for this thick milky drink?

The kefir, derived from the Turkish word keif means ‘good feeling’ – so how can you go wrong!? This unique cultured drink is one of the most nutrient dense probiotic rich foods and therefore has numerous medicinal benefits for healing issues like leaky gut.

Ready-made Kefir can be found in some supermarkets and health food stores however do look at the sugar content and if the products used were organic - your health is of utmost important so no point in fueling it with toxins dressed as goodness.

Kefir grains can be purchased in some specialty health stores or online. A few online options are:-

Alternatively, do what I did and get a stash from someone who is already making it at home.

If you start making your own kefir, let me know how it goes and share your story here.

DON’T FORGET – September is Australian Organic Awareness Month so spread your love of organic produce with family, friends and anyone who will listen by #LookForTheBudLogo on all certified Australian Organic products

Stay Active in the Season you are in

TJ xx

The Lunge is a compound exercise (using more than 1 muscles group) however most importantly it’s a functional movement as we do it in every day life. Think about it, how do you pick up toys from the ground with one hand holding onto the toys sack? When you reach across the bed to grab something. Climbing up stairs even. You have one foot in front of the other, you drop a knee down under the hip and you keep your posture in the neutral position…..you are lunging. The beauty of a lunge is you can do them anywhere, anytime and don’t need weight or much space to perform meanwhile toning and shaping the lower body. Win-Win!

As a Personal Trainer and Les Mills instructor, I see many versions of what a lunge “should” look like. There are so many technique errors that can arise when doing an incorrect lunge. Technique errors mean risk of injury due to stress on joints and muscles therefore no longer becomes a functional movement but a hazard.

So…what is the right way to perform a lunge you ask?

Let’s look at what muscles you recruit so we know why we do a lunge.

Lunges are an easy and efficient exercise to help build strength in your quadriceps, glutes, hamstrings, calves, and core. Lunges are also great to help you improve your balance, increase your hip flexibility, develop better coordination, build muscle strength, improving spine health, enhancing your core stability and toning a good variety of muscle groups to provide balance in strength and muscle growth.

Quadriceps

All four of the quadriceps muscles work together to extend the knee during the upward phase of the movement. The four muscles in the quadriceps group are: rectus femoris, vastus lateralis, vastus intermedius and the vastus medialis which adds most of the definition and mass to the inner legs.

Gluteals

The gluteus maximus is the primary muscle worked and is used extensively to extend the hips. The gluteus medius and minimus work to level and stabilise your hips throughout the movement.

Hamstrings

Located at the back of the upper leg, they work to dynamically stabilise the knee joint during lunges and also aid the gluteus maximus with hip extension.

Calves

The gastrocnemeus and soleus muscles of the calf are both worked differently during lunges. The soleus is worked in the rear leg to plantar flex, or lift your heel off the ground. The gastrocnemeus is used to dynamically stabilise the knees throughout the exercise.

Core

Although lunges are typically thought of as a lower body exercise, they recruit a couple of abdominal muscles as well. The transverse abdominis muscle, commonly known as the six-pack, is used to compress and support the abdominal wall during the lunge movement. The obliques, on the side, work hard to keep your torso upright and stable as you move your hips with each lunge step.

Set-up

Place your 2 feet under the hips so they are at hip-width apart. Keeping this width, set one foot straight back, keeping it in-line with the hip and not behind the front-placed foot. This keeps the balance in your body.

The Stride between the feet should not be too close or too long. When the back knee drops towards the floor, it should float straight under the hip leaving both legs in a 90 degree angle. If your knee floats too forward, move your back foot a further back; if your knee hardly bends, move your back foot forward.

The Body is set in the middle of the 2 feet with the chest, neck and spine in its neutral position.

Movement

Think about moving up and down, as opposed to back and forward. If you lead with the front knee, the movement is back and front which puts strain and stress on that front knee…not good.

Floating the back knee down first, places the body smack-bang in between the 2 feet and the motion is up and down.

With an even weight at the feet, when the back knee lowers, it positions itself under the hip leaving the legs in a 90 degree angle, or square position if you like. NOTE: this 90 degree angle is the target range of motion. If this angle cannot be reached, drop the back knee as low as you can. Build up the strength day by day, week by week, month by month using your own bodyweight until the legs are in the target zone.

The chest stays upright in the neutral position and does not tip forward. The hips to not hinge forward but stay in place and square.

Keeping the weight in the heels, the legs work together as you engage the glutes to push the body up.

Don’t forget the knees must be soft once back in the starting position and be sure not to lock the knees. Protecting the joints is paramount.

Progression

Starting with bodyweight lunges to ensure your technique is spot on and the range of motion is at its target, you can add weight to the lunge.

Using weight, a barbell or dumb bells, is the natural progression and there are also specific techniques once equipment comes into play. Why? Because you need to ensure that the basic set-up and movement of the bodyweight lunge is upheld.

Barbell

Without any weight on the bar, ensure the set-up is right.

Place the bar on the meaty part of the upper back – in between the Cervical and Thoracic vertebrae.

The hands are resting on the bar at a comfortable width for you. Do not pull down on the bar putting pressure on the shoulders, they are there for support not additional weight.

To look after the deltoid muscles (ie. shoulders), bring the elbows under the bar as opposed to flying them out the back like a bird. The latissimus dorsi (muscle in the back, under the shoulder blades) becomes more engaged when the elbows are set under the bar, acting as stabilisers during this exercise. This allows us to recruit the back muscles ….shape and tone – that’s what we want isn’t it?

Now that the barbell is in place, nothing changes in terms of the performance of the lunge. Back knee leads, body floats down between the feet, glutes are activated and knees stay soft at the top.

Dumbbell

This progression seems to be the easier of the two however it also deems the most bad-technique-prone. Holding onto a dumbbell in each hand at the side of the body, the risk – or temptation – to float that chest forward over the front knee is high. It is important to ensure that the neutral spine is sustained and the alignment of the back knee, hip, shoulder and head is upheld.

Weight

Progression is about challenging and fatiguing the muscles you recruit to perform an exercise. This means progressing at a slow pace as not to injure. Start with a light weight for 1 month, using the correct technique that you have perfected with a bodyweight lunge, then see how you feel and progress from there. Putting on a heavy weight straight up may compromise your technique. Technique is the priority – then progression.

Style

Static, Forward, Reverse, Alternating, Single-Leg, Elevated, Side OH MY!

Moving away from the traditional Static lunge, different muscles in the lower body are enlisted to be challenged, fatigued and strengthened.

Now that you know how to do a lunge properly, what muscles you are strengthening and didn’t ways to challenge yourself, incorporate lunges into every workout so you strive to build lean, tone, strong legs.

While working on your lunge technique, don’t forget to fuel your body with protein using fresh produce that is in season this month. Check out my Kale, Leek and Spinach Bake below which you can prepare prior for convenience.

Stay Active in the Season you are in

TJ xx

Having had a couple of injuries in my time, and with clients experiencing some niggles and pain in their joints, I thought I’d jot down a couple of things to assist in the recovery.

As we know, most lessons we (should) live by is based on the 80/20 rule: 80% good nutrition, 20% cheat snacks & meals; weight loss is based around 80% food and only 20% exercise; even our wardrobe is based on the 80/20 rule - we wear 20% of our clothes, 80% of the time! But the most important life lesson to remember is that the mindset is the umbrella of the 80/20 principle. It is this mindset that plays tricks on us when we get injured and may hinder the time-frame of our recovery. Lets not forget that this mindset, and in fact ‘injury’ can be found in our personal and/or professional life as well. Lack of finances for a period; your company didn’t win a tender; lost your job; your business partner betrayed you; your life partner betrayed you.

I’m going to focus on physical injury today, but keep in mind that injury is a broad term and the key thing is to revert the negative "fixed" mindset to a positive "growth" one so recovery is not a long drawn out experience.

Speaking from experience, when an injury occurs there is a mix of emotions that may play on the mind including denial, anger, sadness and even depression. The notion that it is unfair that you are in this position when you keep yourself physically fit and healthy is incomprehensible. As much as this is a common thought process, we need to shift the negative coping mechanism to a more positive strategy. Ensuring a positive mind is at the forefront of your recovery plan, this plays a big part in an active person life after injury – it helps you become more focused, flexible and stronger.

Tips to assist in injury recovery

Learn about your injury: read up on what it all means including what rehabilitation you can expect. Some injuries have ‘big words’ attached to them so listen to your doctor, physiotherapist and surgeon but also learn more about it outside the appointment times and find out how you can help with the recovery in addition to what the professionals say. Control the controllable whereby you assess how you approach rehabilitation and what risks you may take to re-injure - ensuring this does not happen again.

Accept responsibility for the injury: this refers to accepting you have an injury, not that it was your fault. I was working and training on a stress fracture for 3 weeks before I got it diagnosed. I knew something was wrong but “oh it will go away” and “think it’s just muscular” – nearly 2 months in a boot later! Accept and address the injury immediately to avoid more damage.

Maintain a positive attitude: easier said than done I know but give yourself a short time to grieve then turn the mind on its head, shake off the grief and bring on the positive vibes to get the recovery done so you are back to your best. Focus on the can-do attitude, not the cannot-do.

An injury can be a permanent setback or a gift. It’s all in how you look at it and how you respond. It’s your choice. Choose wisely."

there have been studies that show one can accelerate the recovery process with specific mental skills and techniques such as imagery ad self-hypnosis. Imagery techniques utilise the senses to create mental images, feelings and sensations related to a desired outcome as though it was happening now or has already happened. Combine this skill with your physical rehabilitation exercises and you are well on your way to a strong recuperation.

Don’t abandon your support network: as negative feelings can corrupt the recovery process, we tend to creep into a cave and isolate ourselves from people who can assist – mentally and physically. Understanding that one doesn’t have to go it alone is a feat in itself.

Set appropriate goals and continue to plan: set goals to exceed your injury like “I want to run in the City 2 Surf” as opposed to “I want to get better”. Continue to plan so you can achieve the goal/s you have set. This plan is about your recovery so you need to be strict with what you have to do so the goal can be achieved. Referring back to using these principles in every day life, a friend of mine is pregnant, due in November and she has set a goal to run the Blackmores Half Marathon next year. This goal setting encourages her to get back into shape (once cleared from the doctor) - again injury (ie. being pregnant) is not stopping her from planning ahead.

Avoid comparing yourself to others: everyone has an opinion these days and although it is sometimes good to listen to what others did with their recovery, it is essential to remember to listen to the doctor/physio/surgeon first and foremost. They, and you(!), are the only ones that know exactly what is happening with your injury.

Maintain your fitness (according to advice from the physio): of course you will need to modify what you do however you can exercise ‘around’ your injury. For example, if you have a knee injury focus on the muscles around the knee to strengthen them which will in turn assist with your recovery. If that is not possible due to the physio’s advice, leave the lower body alone and focus on the upper body. Couldn’t master a decent shoulder push-up? Here’s the chance to practice and perfect. Continuing to train can also help you stay positive and not get too depressed about your injury and what you can’t do.

Don’t stop after you’re cleared: just because you don’t need to go to the physio any longer doesn’t mean you should stop strengthening the injured area. Last year I injured my shoulder and even though I continue to strengthen it through my work as a fitness trainer, it still plays up every now and again therefore specific strength maintenance is paramount.

Use alternative exercises and/or equipment: this can apply throughout your recovery and beyond plus after checking with the physio. With a bicep injury, using a dumbbell may put too much strain on the muscle as you are isolating one side, using a barbell instead balances the weight between both biceps ensuring there is additional support for the injured bicep.

Gift or Setback?: I’m a big believer in ‘things happen for a reason’ so see it as a sign to what is happening in your life. Maybe the injury occurred because you need to slow down, you are doing too much and physically injuring yourself makes you sit back and take a load off. As I mentioned at the beginning, injury can also refer to personal or business life. If a tender wasn’t won, maybe that was because a better opportunity is coming up and if you won that tender, you wouldn’t be able to succeed in the better opportunity around the corner; that house you bid on fell through…maybe because the asking price was well over your budget and the place 2 doors down is more suited to your family and budget. Recovering from injury is all about how you look at it and how you respond – it’s your choice so choose wisely.

And lastly…..Live in the Present: when injury strikes the mind shoots to the past assessing what could have been done to prevent the injury. Then the mind looks to the future and what one may be missing out on during the recovery. This can cause anxiety, regret and sadness so the best thing to do is take each day at a time and focus on the now, the present time plus recovery will move smoother and faster. Do not be distracted by the anxiety or regret – just the gift and opportunity that life has dealt.

If you have been injured, be it physically, personally or professionally, the same principles apply for a positive recovery. Don’t let the mind beat you at the game – cards are dealt every day, grab your hand and draw the best choice you can.

Stay Active in the Season you are in

I’m not sure about you but my ol’ muffin top, potbelly, spare tyre is a little more visible this winter than ever before. The cold weather, even with some fabulous sunny days, has really taken its toll on my eating habits and comfort food delicacies. So how do you rid that Belly Fat Curse and get a flatter mid-section in time for spring and summer?

Now some would say we are animals and for winter, we need to hibernate after fatten up our bodies in the autumn. Although humans are mammals, there are only a handful of mammals that hibernate in the winter so there is no excuse to stack on the fat to make it through the winter.

With that thought, what is it (belly fat), how does that excess fat stick around and why is it a struggle to shred?

Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines. A waist size of 100cm (40 inches) on a male and 90cm (35 inches) on a woman indicates an excessive amount of fat that elevates the health risks.

Subcutaneous fat is the fatty or adipose tissue lying directly under the skin layers – the tubby tummy we can grab onto. Subcutaneous translates to "under the skin." It contains not only fatty tissues but also blood vessels, which supply the skin with oxygen and nerves.

Too much visceral fat can interfere with how the liver functions and interrupts normal hormonal communications between vital organs. This can lead to insulin resistance (the beginning of diabetes), high blood pressure, high cholesterol levels and a higher risk for developing heart disease. High visceral fat storage has also been linked to breast cancer, colorectal cancer, stroke, Alzheimer's disease and dementia. Not only that, but a larger waistline, combined with high blood pressure, high triglycerides (fat in the blood), low HDL (“good” cholesterol) and rising blood sugar characterises Syndrome X – also known as Metabolic Syndrome, which starts with high visceral fat stores. The most accurate way to know how much visceral fat we have is with a Dexa-Scan, MRI or CT-Scan.

Living Social currently has an offer for a 3D full body scan, which includes body composition, in Bondi Junction. $29!!! Normally $249 – it’s a win win.

The good news is that visceral fat relinquishes fairly easily with regular moderate-high intensity exercise and healthy diet. Benefits range from lower blood pressure to more favourable cholesterol levels. Subcutaneous fat located at the waist can be frustratingly difficult to budge as it holds onto the fat stores in case of starvation and childbearing for women, but in healthy-weight people (that is to say they have not been diagnosed as overweight or obese), it's generally not considered as much of a health threat as visceral fat is.

Listening to a blogspot by Nutritionist Shawn Wells this week, he talks about the 7 Curse Busting Foods (see below) that assist in breaking down the fat cells and boosting the metabolism to reduce the belly bulge. If you combine small portions with a minimum 30 minutes of moderate-high intensity exercise per day and eliminate processed foods – particularly those with high trans-fats, you will be on your way to reduce the percentage of visceral and subcutaneous fat by the time it’s bikini and budgy-smuggler season.

Dining on these 7 Curse Busting Foods + incorporating the Super Fat, conjugated linoleic acid (CLA), a naturally produced trans-fat found in pasteurised beef and dairy products, will heighten the chance of reducing the centimetres around the waist. Studies (Journal of Inter’l Medical study) show that the recommended daily intake (RDI) is 2-3 grams however that is a bit unpractical for human consumption. Supplements can be consumed however I’m not really a supplement kind of gal so I personally ensure each meal has some level of CLA.

Then there is the “Wonder Fat”: pomegranate seed oil which reduces the fat storage, reduce fasting blood sugar levels and boosts insulin sugar levels.

Pomegranate seed oil has been shown to help reduce white adipose tissue, the fat in which the “starvation” hormone leptin is produced, in humans when combined with brown seaweed extract in the supplement known as Xanthigen™. This combination speeds up the metabolism and has been deemed safe to take for long periods of time to lose weight and maintain results.

There are some VERY interesting studies on the relationship between coconut oil (or any type of coconut fat, including coconut milk and cream) and how it can affect your body fat...

These findings may surprise you!

A 2009 study published in the Journal of Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean on a group of 40 women over the span of 28 days.

Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat. Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.

The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs = saturated fats) that are abundant in coconut fat and weight management. The studies showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass. The study authors highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs = saturated, mono-saturated, poly-unsaturated) and a high fat diet with MCFAs. In order to bring about weight gain, caloric intakes were adjusted for the diets. At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories). Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

So where do you start? Main thing to remember is that you need to start somewhere and substitute what you have been eating to a better alternative - that's the way to go. If you have the ‘bad stuff’ in the pantry or fridge already, how about contacting a local food charity and donating it – then you can detox your cupboard and your body so you can reap the results by breaking down the visceral fat and ridding your belly bulge.

Stay Active in the Season you are in

TJ x

As I prepare for Sydney's Stadium Stomp this weekend I will be thinking about how I can best reserve energy while keeping light on my feet. I have 6300 steps to meander around Sydney’s premier sporting stadiums so I need to be in top shape - mind and body.

When preparing for an event there seems to be quite a few methods. A few are listed below....

The "She'll be Right" Method is for people who have a regular training schedule and believe that they will accomplish anything....even if it is an event or race that they have not specifically trained for. This method is also referred to as the "Just Gonna Wing It" and carb up the night before which is their only preparation they need.

The "Go Hard or Go Home" Method is for those who are constantly training for the specific event....maybe a little over training...???

Then there is my personal method, the "Keep Balanced" Method where you continue with your regular training routine but alter one or two sessions to cater specifically for the event you have entered.

Working alongside the "Keep Balanced" Method, let's consider a general guideline of how to prepare for that upcoming event or race.

After you have signed up for an event or race, consider the time frame between sign-up and event day. Training schedules should commence around the 6-8 week mark prior to the event, including the taper week the week before event day.

6-8 weeks prior

Go easy and get into a rhythm and pace you feel comfortable. Start with 1-2 'specific' training days with your normal training schedule, including rest day/s.

4-5 weeks prior

Introduce something different (hills, stairs, different terrain) and, if possible, train at different times of the day. This will allow you to acclimatise to different conditions – cold mornings, hot lunchtimes and warm evenings. Do not avoid the rain or wind – you don’t know what the conditions on the day will be so train is all types of weather.

Increase your distance to ½ or even ¾ of the distance of the event. This can be once a week with shorter interval-style training in between.

2-3 weeks prior

You should be in a good flow now with your distance, now have a look at your speed. Aim to shed off a few minutes within these few weeks and on the day, there is a good chance a few more minutes will be off the clock due to the adrenalin pumping through the blood.

1 week prior

For many people the decreased training during this taper week can be quite unnerving and they’ll want to get every last bit of training in. However the purpose of the taper is to allow the body to recuperate, rebuild and be fresh for the event day. Believe or not, the body needs rest which is why we should never train 7 days a week. Your body will love you for it and results are proven to show if the body has been given a chance to rest.

3 days prior

Eat Smart! It’s commonly said “I’ll be carbing up tonight before the race tomorrow” which is all fine and good, but it’s better to keep your normal dietary plan with an increase of carbohydrates 3 days before so they can be stored in the body. This does not mean increased calories so don’t change what you currently do, alter your plate in a healthy nutritional way.

During the last 3 days prior to an endurance run or event, it is wise to increase your carbohydrate intake to 70-80% of your total daily calorie intake.

For Example

Here's how the Balanced Plate method works:

Visualise a typical lunch or dinner plate. Half or 2/3 of your plate should be carbohydrates (Remember: Veggies are carbs too).

Nutrient-rich carbohydrates are foods that have been minimally processed or are not processed at all. Therefore, they contain greater amounts of their naturally present nutrients. A wide variety of foods fit into the nutrient-rich carbohydrate category such as:

Whole grainsBeans and legumesFruitsStarchy vegetables and any leafy greensYogurtMilk

When you consume carbohydrates, your body converts them to glycogen, which is then stored in the muscles for energy. For every gram of glycogen stored, you gain approximately 2.7 grams of water. This water retention occurs because your kidneys hold on to sodium (ie. salt) in response to carbohydrate consumption. Your body reacts to the higher sodium levels by storing more water to keep the sodium-blood concentration at a healthy level. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a small amount of additional weight during this carb-loading phase, but most of this extra weight is water and will help keep you well hydrated during the race. Plus, you'll sweat out those extra kilos during the event.

Which brings me to Hydration!

I’m more of a build-up hyrdrater whereby I drink throughout the day and evening so my body is constantly hydrated. When I do a workout, teach a gym class or participate in an event, my body is already hydrated enough to perform my best without the need to stop and take a sip every 5-10 minutes.

You don’t want to over-hydrate either. The day before, drinking 120-240 grams per waking hour works well. This, of course, does not include alcohol which is to be avoided, it will dehydrate your body.

Get some shut eye

Ensure you are in bed early, giving yourself at least 8 hours sleep. Read a book prior to turning the light off to calm the sensory nervous system which will assist in a good night’s sleep.

Event Day

Drink approximately 500ml of water 2 hours prior to allow time for it to pass through your system and the excess be voided prior the starting bell. You don't want to be looking for a toilet half way through your event!

Have a small amount of food 1-2 hours prior. Some people cannot eat solids prior to training, let alone a major event. Blending solids into liquid form may be an alternate and this gives your body ‘fuel’ to burn off during the event. You do not want to feel sluggish or bloated so ensure that you do not try something new on the day *

I prefer to eat a banana for the potassium and natural fructose kick. This ensures that I’m not flushing out precious electrolytes that I'll need during the race.

*Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it's "race day." Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they "hang around" too long.

Note: Diabetics and others with specific health problems should consult with their doctors about the best foods to eat during their carb-loading phase.

Dress for the Occasion

Don't overdress. A good rule of thumb is to dress as if it's 15 degrees warmer than it really is. Your body will warm up at least by that much while running. To keep warm before the race, wear some old clothes to the start. Long sleeve shirts and tracksuit pants will keep you warm while you wait and then you can toss them at the start. Goodwill Stores are a great place to pick up cheap attire that you won't mind discarding. Many races donate the discarded clothing to local homeless shelters.

To avoid a panicked race-day morning, lay out your shorts, singlet/shirt/top (go ahead and pin on the race bib), socks, running shoes, hydration belt, ID, and anything else you'll be wearing or carrying with you on the run. Preparation is key to success remember.

Warm-Up

I see so many people doing static stretches before a race (ie. stretch and hold). These stretches are to be done post event/race as the purpose of them is to lengthen and relax the muscles, not get them moving and energised. Dynamic stretches (ie. movement stretches) is needed to warm up the muscles (easy jog, brisk walk, shoulder rolls, grab’n’let go of knees). We do need to remember that a warm-up is exactly that – a warm up, not a work out so don’t overdo it, you want to be warmed and limber not worn out.

To finish I’d like to focus on the Mindset.

You have trained hard, you have taken care of your body (inside and out) and now it’s time to achieve the best you can. There are always factors out of your control that may affect event day (crazy weather, extreme temperatures, illness, injury, etc.), but what you can control is your confidence. Trust in your training and believe in yourself as an athlete, these factor will reassure that all the hard work you've put in over the past several months will shine through.

If that pesky voice of doubt begins to creep in, acknowledge its presence then reset your mind back to the positive. Feel free to shout out aloud "Go Away!"...of course the person beside you may think you're crazy, but who cares – they may be thinking the same thing and you’ve inspired them to re-focus on the job at hand.

A good way to get the mind back on track is to have a mantra. When climbing a tough hill or fighting off fatigue, having a mantra can help pull you through a tough stretch. Spend a little time before event day thinking of a few motivating mantras. For Sunday’s Stadium Stomp, my mantra will be “Let’s Go TJ; Let’s Go” and “Come on Tara. You can do this.” Works every time.

With the right preparation, you'll finish with a smile and you'll achieve what you trained for.

For some further tips on how to prepare for an event, check out an article in the Sydney Morning Herald by OceanFit’s Andre Slade gives some great tips when you have signed up for an event and what to do before, during and after.

Stay Active this July and dine on locally grown Seasonal produce to keep energised for your upcoming event or race.

TJx

Every now and again we forget that we need recharging, a rest, an hour or 2 each week for ourselves. We may be too busy with work, with family, with housework and/or errands before we realise it is the end of the day and we have not stopped to give ourselves a breather.

Dreams can also be translated to be goals, wishes or hopes. Whatever you want to call them, it is time to take action and make it happen. I’m going to call them dreams today as I visualise what dreams I have, if I achieved them or if they are still being chipped away to become reality.

I was watching a clip this week about going out and making our dreams become reality - not having regret that we didn't do something in our lives. It inspired me to write down my dreams that I wish to achieve in my life. Some have time frames, some don't. Some may change, some won't. The key thing is that they are there to be lived, to be acted on, to be achieved.

I have a lot of dreams that I wish to achieve but one thing I do know is that they need to be timed right. Like changing careers to better my life – it took a little longer than planned but I’m living the dream now. Within one dream, another one extends, then another then another. They could change over time as I get older, as life carries me in a different direction or without me knowing it at that moment I wasn't in the right place in my life that I could achieve a particular dream.

Dreams, Goals, Wishes, Hopes – it all comes down to courage and commitment to make it happen.

Dreams can be the simplest of things or more complex.

Simple dreams mean that they can be achieved by just committing to something small each day or week: 1 hour a week to an active class be it aerobics or yoga; 5-10 minutes each morning to meditate; reading a book and finishing it within a week; joining a sports team; daily walk for 30 minutes. These things do not interrupt your day too much and they are achievable if you commit to them.

Then we have dreams that may take a little longer to achieve but we act on it to fulfill the dream: learning a new skill; writing a weekly blog about a topic you are passionate about; training to climb that mountain wher you have visualised yourself at the summit; changing jobs or careers.

A lastly, there are the big dreams: buying home; building a business; starting a family; helping an organisation or charity change the world; changing life partners or taking time out for yourself; being financially stable and then some.

Our dreams carry us through life.

Why not take hold of one dream at a time and turn it into reality?

Start simple.

Then continue to nut away at those bigger dreams to enhance the life you truly want to live.

As we grow older, a lot of the time we don’t regret what we did, but what we didn’t do.

Don’t regret.

Do.

Which Dream will you focus on this week?

What Goal will you set to make that dream happen?

How will you put that goal into Action?

When will you Achieve the dream so you can stop dreaming and start living?

Stay Active in the Season you live.....and never let go of your dreams....

TJx

After doing a bit of research there doesn’t seem to be a consensus on slow cooking and if it drains or retains the nutrients in foods. Some articles favour for and some against. I’m not a nutritionist so in today’s blog I will focus on my own personal view “for” slow cooking and the retainment of nutrients and minerals, especially in these cold months using winter seasonal vegetables.

Before you stop reading because you may not have a slow cooker already, further down are alternatives using the oven and pots. Slow cooking has been evident nearly from the beginning of time because as soon as humans could cook, they were preparing their meals of plants, herbs and game over the open fire. Therefore you can go back to the traditional methods with a cooktop (aka “open fire”) without having a slow cooker which were only first introduced in 1971 by the company Rival.

In addition to improving the flavour and texture of some foods, slow cookers can also save time and money. Meals can be prepared in the morning with meat and vegetables thrown in and left to cook during the workday

Slow cookers are cheap to buy, economical to use and they're great for making the most of budget ingredients and use less energy than conventional ovens. They can offer a healthier, low-fat method of cooking and require the minimum amount of effort. Really, what's not to love?

Increasing Nutrients

As with any cooking method used at home, you have control over the nutrient profile of your meal. For instance, adding more vegetables than stated in the recipe increases the nutrients while creating a meal that is more filling due to the fibre and bulk of vegetables.

When tough cuts of meat are used, the longer cooking time and moist cooking method result in meats that are fork tender without the addition of fat or tenderizers. In addition, these more tough cuts are generally lower in fat, helping to lower the overall fat and calorie content of the meal.

Nutrient Loss

With all cooking methods, there can be a breakdown in nutrients, although a few nutrients such as lycopene become more available with processing. The advantage of a slow cooker over other methods is that the foods are cooked at a relatively low heat for a longer time. This lower heat may not destroy as many nutrients as other methods such as steaming or boiling. Another benefit is that with slow cooker meals, the nutrients can often be recaptured when the resulting sauces or juices are served with the meal.

Limiting Processed Foods

Using a slow cooker, you are able to reduce your consumption of processed foods. Reducing the consumption of processed foods decreases the intake of sodium, fat and calories in your diet. Meals that you may have purchased from the boxed or frozen section of the store can be made at home with your slow cooker. For example, you can find slow cooker recipes for baked desserts, casseroles, soups and roasts. You are only limited by your creativity. Reducing these nutrients also increases the nutrient density, or the ratio of calories to nutrients, of the meal.

Save time & effort

Avoid recipes that suggest a lot of pre-preparation. For many dishes, particularly soups and stews, you really can just throw all the ingredients in. Brown onions and meats prior as the flavour is different to when you put them in raw.

Get ahead

If you're short on time in the morning, prepare everything you need for your slow-cooked meal the night before, put it into the slow-cooker dish, cover and store in the fridge overnight. Ideally the dish should be as close to room temperature as possible, so get it out of the fridge when you wake up and leave it for 20 minutes before turning the cooker on.

Save money

Slow cookers are great for cooking cheaper cuts like beef brisket, pork and lamb shoulder and chicken thigh. You can also use less meat as slow-cooking really extracts a meaty flavour that permeates the whole dish. Bulk up with vegetables instead which enhances the nutritional value.

Slow-cookers use substantially less energy than a conventional electric ovens so it’s win win.

Trim the fat

You don't need to add oil to a slow cooker and you don't need a lot of fat on your meat either. Normally when you fry meat, a lot of the fat drains away, this won't happen in a slow cooker so trim it off.

Go easy on the liquid

Because your slow cooker will have a tightly sealed lid, the liquid won't evaporate so if you're adapting a standard recipe, it's best to reduce the liquid by roughly a third. Liquid should just cover the meat and vegetables. Don't overfill your slow cooker or it may start leaking out the top and food won't cook as well. Half to two thirds full is ideal and certainly no more than three quarters.

Thickening

Just as the liquid doesn't reduce it also doesn't thicken. You can roll meat in a small amount of seasoned flour before adding it to the slow cooker or use a little of your preferred flour at the end mixed as a paste with a little cold water and stirred into your simmering slow cooker contents, then replace the lid.

Slow is good

It is recommend to use the 'Low' setting as much as you can. Dishes really benefit from a slow, gentle heat to really bring out the flavours. This also means you won't need to worry if you're heading out for the day, it'll take care of itself – in a safe manner.

Leave it alone

Slow cookers are designed to do their own thing so you don't need to keep checking the contents. Every time you take the lid off it will release some of the heat (bit like opening the fridge door!), so if you keep doing this you'll have to increase the cooking time.

When to add food

Ideally you want to choose recipes where most, if not all, of the ingredients can be added at the beginning, leaving it to cook away on its own and you free to do other things. However in most cases, pasta, rice and fresh herbs will need to be added towards the end.

If you are considering purchasing a slow-cooker/Crock-Pot, factor in how many people you cook for. Slow, medium and large slow-cookers are available. Many slow-cookers have a ceramic interior. Some high-end cookers have a cast iron pot, which means you can brown meats and vegetables in that pot and just insert it into the cooker, instead of using a separate saucepan (less washing up!)

Food Safety and Bacteria

Without proper cooking in your slow cooker, the safety of your food may be questionable. Poor food handling makes the food unsafe and depending on the procedure, may further reduce nutrients when they are exposed to air or bacteria. You will want to follow recipes from reputable sources and the instruction manual that came with your slow cooker to ensure preparation of safe foods made in your slow cooker.

For a little article on Slow Cooking and Food Bacteria, click here

There are many slow cooker recipe found in hard cover books, eBooks and websites. Why not try something using what's in season this month and come home after a long days work to the aroma of dinner, ready to be served immediately.

Happy (slow) cooking!

Tara x

As Easter has just passed, many took the opportunity to take some time out and go on a road trip, a plane trip or a staycation. The thing with holiday’s we feel that we can indulge that little bit more than we usually do.

I travelled up to Queensland and yes I admit, there was a little more than 20% indulgence going on however I can be the only one responsible for that. Staying with family can be tricky, just as much as staying in a hotel or camping ground. With family you who are offering a bed I don’t want to make a fuss so I dine on whatever they are dining on and choose to eat or not eat certain things. Sometimes they accommodate your preferences like my brother who stared at a sweet potato with a peeler wondering if he should be keeping the skin on or take it off (bless him), other will load up the Easter Egg Basket as not to make you feel left out.

With a little planning and research, you can stay fit and healthy throughout your holiday, with little pleasures here and there so you can immerse yourself in the place you are visiting. Here are a few tips when taking some time off.

Staying with Family and Friends

You know how long you are staying and you may also know your schedule when visiting family and/or friends. When you will be out and about or staying in. As a thank you for making room in their home to accommodate you, why not pick a day/night (or two) and make a meal. See what is already in their cupboard asking if they wish to have anything used up, or go and buy what you need and make that gourmet meal, letting them sleep in and have breakfast ready, preparing a long lunch or gourmet dinner. Involve children and encourage them to help out in the future.

Road Trrriiiippppppp

Planning is key here and a small cooler bag. To stay safe on the road we know we must stop and revive to survive. On Australian roads we have fabulous people who operate these Stop.Revive.Survive. stations serving drinks and snacks. There are also lovely spots where you can stretch your legs and visit the restroom. If you have prepared snacks for your road trip, freshly like cut fruits and vegetables, nut bars or bliss balls, cups of dried fruit or nuts along with bottled water you can enjoy a healthy snack in the fresh air. Walk around for 5 minutes (minimum) to stretch the legs and hips, even do some static stretches to lengthen the muscles as you have been in the seated position.

HotelStay

Buffet Breakfasts. Mini-Bars. Cocktails by the Pool. Oh MY!

When looking for a hotel we have our wish lists: location near shops, pool, swim-up bar, fitness centre, room with a view, kids club. But do you include farmers market or local grocery store proximity? I certainly look to see if there is a farmers markets are close by or on in a place I’m staying - they may be in a different season than Australia so trying new foods is a great experience. Hotel rooms usually have mini-fridges so there is no reason why you cannot utilise this for your own produce. You can call ahead of time and request to have the fridge empty during your stay, if they do not comply, empty it yourself leaving the contents visible so you are not charged. Be Aware of fridges that use pressure to charge you – this is when items are placed on a pressure-plate and once the item is lifted off a signal is sent and the item will be on your incidentals bill when you check out.

Hotel fitness centres generally have the basic equipment however it is better than nothing and they are improving. Find out the operating hours and if they have any classes you could attend. Refill your water bottle here also as the water will be cold and more likely filtered.

You can, of course, use the great outdoors which is a great way to orient yourself with the destination you are visiting. In most locations, mornings are the best time as the locals are usually out doing their daily fitness regime.

Up in the Air

Again planning is key here too. Airports are getting more options in terms of food offerings so walk around taking a look at the selection before making your choice. Some airports, and/or airline lounges have fitness facilities available so if you have a long transit instead of sitting down and occasionally standing up for a stretch – because let’s face it that is what is likely to happen on the plane anyway. Research if there are facilities at the airport/s you will be at and if there are not any facilities walk around and look at the shops, use the stairs instead of the escalators where possible, find a spot where you can do your own bodyweight workout (20 squats, 20 push-ups,20 lunges, 20 tricep dips x 3-4 sets). It’s not unusual seeing people running through the terminal to their gate because they are late, so you could do a jog throughout the terminal and no one will bat an eyelid. It may even inspire them to do the same!

Internationally you cannot take food into other countries, however you can take food from where you are onto the plane leaving it on the plane when you disembark (if anything left!). So you can take snacks of your choosing, maybe a pre-prepared salad from home using a takeaway container so you are not carrying it around while on holiday, banana/apple/orange, energy bars. There are liquid limitations also however you can still comply with these restrictions by using the correct size bottle fill them with olive oil, homemade salad dressing, milk (animal, nut or other as per your preference).

Domestically in Australia, liquid restrictions do not apply and although bottled water is readily available at the airport to save a few dollars upfront, take your own and re-fill from the water fountains in the terminals which are usually colder and sometimes filtered as opposed to water from the restroom taps.

While up in the air, it is best to avoid alcohol and stay hydrated by drinking water. Crew have bottles of water available so once you have finished one bottle, ask for another so it is readily on hand.

At a Destination

I mentioned Farmers Markets above so to extend on this, research local eateries and/or stores that offer your chosen lifestyle (vegetarian, paleo, vegan, juice bars, organic/wholefoods cafes and grocers). You can even chat to the staff and learn more about what they do in terms of getting their produce compared to what Australia does. They will also have knowledge of other eateries or markets that locals go to more than the tourist traps we get caught up in.

Look out for active activities and tours instead of sitting in a car or coach. Guided or self-guided touring bike and walking tours are great as you still see the main attractions but it will get the heart rate up.

On the Ocean

Cruising in my opinion is great value for money. Depending on the cruise, the tariff pretty much includes everything or you have the option to include everything if you wish. Food, beverages, destination tours, activities, lectures, shows – the lot! 24 hours prior or longer you get the schedule for the following day – this is when you can plan your day ahead which includes education lectures that do not go for long, exercise classes in the fitness centre, games on the deck, jogging circuit around the vessel, snorkelling trips (instead of lazing by the pool), hiking or walking explorations (instead of a coach tour) so there is no reason why you cannot get active in between soaking up the sun on a deck chair with a good book. Now in terms of dining, cruiselines have come a long way over the years with fresh produce, as best they can depending on duration and route. I was talking to a friend over Easter who had just returned from a 7 day cruise in the South Pacific, the food was brought up and the comment “there is so much. 3 meals a day, 3 courses – it’s so hard not to put on weight”. My reply “you don’t have to eat it all”. I’ll leave it at that.

A Note on Eating Internationally

It's mentioned that salads are a great healthy option when you're on the road, but if you're in a developing country where your risk of food, or water-borne illness is high, you'll want to pass on raw fruits and vegetables. Instead, try to find dishes that feature cooked vegetables, and make sure they're served piping hot or fruit that you peel. Similarly, while water remains your healthiest beverage option, check that your drinking supply is safe, particularly if travelling in a developing country.

Happy Travels and keep Active in the Season you visit

TJ x

From the day we started to walk, the famed squat was in our lives. You may wonder about how much you squat in your everyday life. Think about how many times you go to the bathroom; get up and down from a chair; gardening; picking up items from the floor? So it comes to no surprise that I include a variation of the squat in all my exercise sessions.

A Squat is a compound exercise, meaning it uses more than 1 major muscle group as opposed to an isolated exercise like the bicep curl where only one muscle is being activated. The beauty of the squat is that it is functional however we do need to ensure that it’s performed correctly as not to cause injury and aim to protect our muscles and joints at all times.

The main muscles that are being strengthened, toned and activated are the gluteals, hamstrings, calf, quadriceps, hip adductors and abductors links. The trunk, or core, muscles are also switched on as to protect the back and stabilise the body for the downward and upward movements of the legs and hips.

How to do the perfect squat

For balance you may like to have your arms by your side and raise them to shoulder height as you drop into the squat or you have your arms raised from the standing position.Move the hips backward and down, just like you would when taking a seat on a chair and pulling that chair under the table. It is important to set the hips backward as going forward puts unnecessary pressure on the knee joints and can cause injury.The knees will bend as the hips lower putting the weight into the heels however maintain an even weight in the feet for balance and stability.Your upper body may tilt forward slightly although the aim is to continue to have your shoulders aligned with the knees as they bend while keeping a natural arch in the back and neutral spine. Do not move the chest/shoulders towards the ground – this puts pressure on the lower back especially if you are doing a weighted squat therefore engaging the abdominals at this crucial point is most important.While standing your eye gaze is straight ahead. As you lower the hips your eye graze will float down with you keeping the neck and spine aligned.As you lower and since your feet are angled out slightly, your knees head in the direction of your toes. For a natural movement, the knees may bend slightly in front of the toes however if the hips are heading back, there should not be much forward movement in the knees.Keeping the even weight in your feet, squeeze the glute muscles and drive through the heels back up to standing position, releasing the intensity of the glutes at the top. Ensure you do not lock the knees and/or thrust your hips forward when you reach standing position. The hips stop in the neutral spine position under the shoulders. Remember: protect your joints by not putting them in positions that are unnatural.Breathing: as you lower inhale; as you rise/exert exhale

How Deep?

You get more bang for your buck the deeper you go – without compromising on technique and depending on our flexibility.

If you are a beginner, start with a chair and lower your hips to gently tap the chair before rising back up.

If you are more advance and have the flexibility to do so, you can drop deeper into the squat and move the hips lower than your knees. More muscle recruitment is required in the quads and glutes particularly to elevate yourself into standing position.

How Wide?

Although the squat focuses on the lower body and legs, depending on the width of your stance you are able to focus more on specific muscles.

Feet just outside the hips = quadriceps and gluteus maximus

Feet wider than the hips = all gluteal muscles (maximus, medius and minimus)

If you are doing sets, you can alternate your stance to get the best out of your squats – and your legs!

To ensure you have the correct technique like we did as a child, stand in front of a mirror or buddy up and practice. Set the hips back, feet evenly weighted and chest up – these are the key 3 steps to remember then everything else should fall into place.

Have a safe Easter and stay Active in the Season you are in

TJ x

In honour of my new niece or nephew coming into the world at the end of this month, I thought I might touch on what could be viewed as controversial, Placenta Encapsulation, and the benefits of consuming your own placenta after giving birth.

In Australia there is not a regulating body therefore there is no formal recognition of the Australian Certification process, there are however courses where you can be certified and accredited as a Placenta Specialist.

Before I get into the history, if you have any questions on Placenta options after giving birth, please discuss with your medical practitioner. It is recommended if you wish to preserve the placenta, the hospital and staff are fully aware and it is included in your birth plan. It is also not recommended for those who have a blood condition (HIV or Hepatitis for example) – again it is important to have the conversation with your doctor. Due to the lack of regulation, some medical specialists do not support the use of the placenta after birth so be well informed before making the necessary decisions.

Let’s go back in history and have a look at where this idea of ingesting the placenta came from. Called human placentophagy, it is defined as “the ingestion of a human placenta postpartum (or postnatal), at any time, by any person, either in raw or altered (e.g. cooked, dried, steeped in liquid) form. There are 2 categories placentophagy falls under: maternal placentophagy whereby the mother ingests her own placenta postpartum and then there is non-maternal placentophagy where a placenta is ingested by any person, other than the mother. I would like to focus on maternal placentophagy today because maternal verses non-materal placentophagy has less risk as it is directly from the mother, not from another mother or animal that the person may not know the background of.

The word placenta comes from the Latin word “cake” in reference to its round flat appearance. Does this ancient word signify the essential needs to stay alive? Sure it does because it is this organ that provides thermos-regulation to the fetus (shelter), oxygen and nutrients to growing babies (air and food) – remembering the words meaning ‘cake’ which of course, we eat in today’s life so is this an underlying fact that the placenta can be, should be, eaten?

Other than our life necessities of shelter, food and air, the placenta fights against internal infection and produces hormones to support the pregnancy. Placentas are a defining characteristic of placental mammals, but are also found in some non-mammals with varying levels of development. In the animal world, humans, whales and dolphins are the only mammals that do not eat the placenta of their young as a natural nutrition source. Even animals know the benefits of this highly nutrient dense organ.

Sitting down with Placenta Specialist, Noriko Aimes, we discussed why one would want to eat the placenta – in organ form or capsule.

Although there doesn’t seem to be any medical study to prove the following benefits for humans (however there are for animals and some on-going studies involving the human reaction and recovery), clients of Noriko, many forums and groups plus Noriko’s own personal experience giving birth to a 3 month premature son, indicate these benefits run true.

*the placenta is essentially an organ meat so it provides a dense concentration of nutrients including iron, Vitamin B6, protein and zinc to name a few.

*after birth, the mothers body loses hormones and nutrients so to consume the placenta, it is a way to replenish the body quicker.

*the placenta contains high levels of prostaglandin which stimulates involution (shrinkage of the uterus), in effect – cleaning out the uterus of the blood it formerly contained during pregnancy and reducing it back into its natural size. The post-birth bleeding stops quicker due to the uterus shrinking at a faster rate.

*it contains small amounts of oxytocin which eases after-birth stress and causes the smooth muscles around the mammary cells to contract and eject milk.

*eating the placenta after child-birth can improve your mood resulting in a lesser diagnosis of post-natal depression. This is particularly said for those who have had a caesarean as some new mothers have the thought of not being ‘connected’ with their child due to it being a surgical delivery and not a vaginal one.

So what’s the process? Noriko goes through 2 methods – the cooked and the raw methods. In traditional Chinese medicine, the cooked or steamed method is done which is what she specialises in.

After discussion with the hospital and the doctor plus being part of the birth plan, once the child is born, the placenta needs to be put into a fridge within 5 hours. The placenta can be refrigerated for no more than 4 days or kept in the freezer up to 6 months.The placenta is thoroughly washed to clean out the blood and then steamed for 20-30 minutes depending on the thickness. The heat will kill all remaining germs.Dehydrate for around 12 hours before grinding and encapsulating.

The main difference between the Chinese Method and the Raw Method is that the placenta is not steamed. It is washed, dehydrated, ground and encapsulated.

On average a standard sized placenta will produce up to 100 capsules while a smaller sized placenta about 80 and if thicker up to 200.

Noriko uses capsules that are made out of vegetables as opposed to the collagen alternative which is not heat resistant nor do you know 100% which animal it came from and how it was raised/treated.

Dosage is 2 to 3 capsules, 3 time a day (depending on the size of the capsules and what your placenta specialist and/or doctor suggest.

It is important to note that once the placenta is compromised, it cannot be used. For example, it wasn’t put in the fridge within the 5 hours; it was sent off to pathology for tests as it is generally put in solution/s. It must be kept raw and cold without any outside contamination.

If encapsulation isn’t your thing but you do wish to allow the body to benefit there are a handful of ways to you consume the placenta.

Smoothie - YES! When available I put raw lambs brains in my smoothies so this lit up my face when I heard this option.Spag Bol or Rissoles – mix pieces in with the meat. Recipe below!Pate – livers are the traditional organ meat to use so as the placenta has the rich nutrients like the liver, it use can be the same.Skin Care – just ask Cleopatra about her anti-aging secrets.Tincture – using a small piece of the placenta, fermented in good quality alcohol (vodka/gin/brandy) for 7 weeks this drink is the perfect follow-on once the capsules have run out. Lastly indefinitely if stored correctly, this remedy is beneficial for emotional, mental and psychological instability. It can also assist in treating fatigue, milk production and even menopauseTake a Print – before washing (ie you need the blood for the print), lie it down and cover with paper. A stencil-like print will be the result.

If you would like any further information on Placenta Encapsulation, you can find a Placenta Specialist near you and have your list of questions ready but please don’t forget to discuss with your medical practitioner.

Due to Noriko being a new mum herself she is taking time out with her work so she can enjoy her son grow however she worked with Virginia Maddock for her birthing and placenta needs.

Keep an open mind – it is best to be well informed then you can make the decision that is right for you.

Stay Active in the Season you are in.

TJ x

As a girl I did Physical Culture which is all about deportment, disciple and maintaining correct posture. Some may say "as we grow older......”, I don’t believe our posture starts faulting from when we start work or grow older but from an early age while we are developing. Our children are sitting at school desks on chairs that are not necessarily ergonomically sound, they are on computer games with their chins touching their chests and/or they have extremely heavy school bags taht are weighed down but ridiculously heavy text books so as their young bodies grow, their posture is fundamentally formed incorrectly

During exercise our posture and neutral spine is of utmost importance and that is what I would like to discuss this week so we can start correcting our bodies alignment. Posture can be described of as the position or alignment of the body at any point in time. Good posture helps us stand, walk, sit and lie in the positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Postural abnormalities may be congenital, meaning that the condition was present at birth or developmentally inevitable or they could be functional which the body has adapted to functions or positions that it may have been exposed to repetitiously over time. Abnormalities can feature in the feet (pronation or supination); the legs (bow legs, hyperextension or knocked knees); hips (medial or lateral rotation); pelvis (anterior, posterior or lateral tilts); the neck (forward head and lateral tilt); shoulders (winged, elevated and protracted scapula along with rounded shoulders or “office shoulders” as I call them)and then there is lumbar and thoracic vertebrae abnormalities (lordosis, flat back, kyphosis and scoliosis).

Knowing your body and the way it aligns is important so injury is avoided.

For Personal Trainers, Physiotherapists, Osteopaths and Chiropractors, there are 3 objectives when presented with postural abnormalities

If it is tight – stretch itIf it is week – strengthen itIf it has poor control – stabilise it

Concentrating on the neck, shoulders and spine, let’s look at the neutral spine position. A neutral spine or good posture refers to the "three natural curves that are present in a healthy spine. Looking directly at the front or back of the body, the 33 vertebrae in the spinal column should appear completely vertical. From a side view, the cervical (neck) region of the spine (C1-C7) is bent inward, the thoracic (upper back) region (T1-T12) bends outward, and the lumbar (lower back) region (L1-L5) bends inward. The sacrum (tailbone area) (S1-S5 fused) and coccyx (on average 4 fused) rest between the pelvic bones.

Now we know how to stand with a neutral spine, how do we exercise with one? With every exercise you do, you consider what your posture and spine is doing.

The Push Up is a perfect example: we keep our neutral spine by having our graze roughly forward of the fingertips – not chin dropped so we are looking at our feet or looking ahead to the horizon. As we lower our shoulders and chest toward the ground we continue to keep our alignment with the neck and spine with the assistance of our slightly forward gaze. Just because the upper body lowers, doesn’t mean the chin or head lowers. In our standing neutral spine position, we don’t walk looking down at the ground with our chin dropped or up at the sky with our neck arched….we would run into things!

When doing exercises, there are some key points of posture alignment to set before proceeding with the exercise so your technique is set-up correctly from the get-go:

* Soft Knees (for standing exercises)

* Square Pelvis – hips are level

* Neutral Spine and you abdominals are braced (think about bringing your ribs closer together)

* Shoulders are back and sit down

* Chin is slightly tucked in

If you want to have a postural check ask your trainer, physio, oesto or chiro, or you could partner up with a friend and get an little indication using a Postural Chart. If there are any uncertainty or something looks really out of alignment, contact one of the above to get a formal assessment.

Your body is the essence of your being therefore we must look after it.

Stay Active (and upright!) in the Season you are in

TJx

Firstly apologies for being MIA the past month. I ventured back into my old life of travel which took up more time than I anticipated BUT did confirm I made the right decision to open another door and walk through while leaving the old door closed. Hindsight is sometimes a wonderful thing.

Now that I am back to where I love to be – the great outdoors helping people improve their life and back in the kitchen. Where to begin is the easy part - what is in season this month. What can I expect from my local farmers market? I enjoy pottering off to the market and being surprised by what the farmer has brought along.

My local market is Randwick and the lovely family farmers of Oakville always offer to cut the ends of things. Produce that you won’t necessary use but this begs the question what can you use? Every part of the fruit, the vegetable, the meat, the fish?

A show I watch is MKR (My Kitchen Rules – yup reality television but bear with me). Irishman Colin Fassnidge’s team started with a couple from country Victoria, Eve and Jason. Their entrée was Herb Crusted Rainbow Trout in Fish Broth.

Not only did they use the trout Eve painstakingly de-boned but Jason used the scraps of the fish for the broth. Using every part to make the dish “sunshine in a bowl” and given extra credit due to using every part of an ingredient so there is nothing to waste.

Let’s go back to what’s in season and how we can use some throw away parts of the produce.

Broccoli/Kale

Don’t you hate it when you are paying by kilogram and the stalk is about 3 inches long!? I heard a segment on the radio once about saving money and funnily enough this was one of them. One lady stood in the supermarket and broke off the stem so she wasn’t paying for the weight of the stem when she just cuts it off anyway.

Must admit I did try this once with a little embarrassment. Hmmmmm….to save embarrassment what can we do so use all of the broccoli? I needed to clean out a few vegies this week so I got my beef mince out of the freezer, my ‘nearly’ bendy vege (broc included) out of the fridge. Love the florets of broccoli but to do with the stem? Hail gods of the greens – dice the stem like you did with the carrot, the zucchini and capsicum….waste not want not as I was taught growing up.

When in season, same can be done with Kale. I usually just sliver the leaves off and toss the stem in the compost bin. If I’m going to a BBQ and need to take a salad, I can julienne the stems and toss them into my salad for that extra crunch and bitterness. The other flavours in the salad will detract from the bitter taste of the kale.

Seeded Produce

Frequently checking on my edible balcony, there is a little grizzley angst when I find a tomato has been half eaten and not by me. Behold no more. Your fresh goods may not have survived but the seeds within the fruit/vege may have so there is no reason why not to use them to harvest a new crop. Join a seed savers network or search on the internet on how to do it.

Sweet Potato

I always leave the skins on my carrots but what about the potato? Why throw them away when the skins on vegetables have the most nutrients and goodness. After washing the potato and peeling, instead of putting them in the compost, lay them out on a baking tray, sprinkle a light coat of salt and coconut oil before baking them until they are crispy and golden. A much better, and healthier alternative to the commercial packets.

Watermelon

The skin of a watermelon is not to be eaten but it does work great for a mould, a container and the presentation of serving a dish or drink in one is fun for children and adults alike.

Considering what is in season this month and wanting to make some truffles for a birthday gift, the following recipe didn’t allow me to use all of produce plus it produced extra ingredients which I have put to great use.

Red Velvet Coconut Truffles

Recipe by Best Of Vegan

Image by Tara Jayne (truffles; left over beet water from boiling to be used in smoothies, as a juice or cooking; chips; powder)

Makes about 20 depending on the size

Ingredients

Truffles

½ beetroot (peeled, make sure it’s not too big)

1tsp beetroot powder*

1C desiccated unsweetened coconut

2tsp cacao powder

2Tbsp almond butter

2Tbsp melted coconut butter^

2Tbsp maple syrup

White Chocolate Coconut coating

½C melted cacao butter

¼C coconut butter

2Tbsp maple syrup

1C desiccated unsweetened coconut

Steps 1. Mix all the truffle ingredients in a food processor until you obtain a dough-like consistency (if it’s too dry, add some almond butter or maple syrup).

2. Form the dough into 1 inch truffles using your hands. 3. Place the truffles in a container and put them in the freezer for about 10-15 minutes while you make the coating. 4. For the coating, melt the cacao and coconut butters in a small pan on low heat (careful not to burn them).

5. In a bowl, mix the melted butters with the syrup using a whisk or a fork. Let the mixture cool for a few minutes. 6. Using a tooth pick or your hands, coat the truffles with the white chocolate mixture one by one and dip them in the coconut to coat. 7. Place them in the freezer or fridge for about 10 minutes before eating. 8. If there’s any white chocolate coating left, you can either coat the truffles a second time or freeze the mixture in an ice cube tray to make vegan white chocolates (add cacao powder to make regular chocolates).

9. Enjoy! Note: if you don't have a food processor, you can either use your blenders pulse function or omit the beet and use more beet powder. You may have to adjust the other ingredients' amounts.

*You can make this with the other half of the beetroot however does need to be prepared prior. Thinnly slice the beet and place in a dehydrator for 8-12 hours. If you do not have a dehydrator, lay them on a baking tray and put them in the oven at a very low heat (40-50°C) for about 8hours until they are crunchy. Once they slices are done, grind them in a blender to a fine powder (or as close to a powder as your blender/food processor will allow).

^If you can’t find coconut butter, it is easy to make your own. Just blend a packet of shredded or flaked coconut until smooth. A food processor can be used but will take a little longer than a fast blender.

Since this blog was created to promote goods that we grow or buy in season, I thought I should give good reasons why we should purchase our produce seasonally so you know what all the fuss is about.

Let's start with obvious ….. $ ching-ching

It’s that same ol’ story of supply and demand. When something is in season, there is an abundance of the product so the cost is lower than when out of season when the demand is high. When an item is coming into the season, you can see the price slightly drop so if you are unsure if something is in season, the price can usually tell you.

Quality is Key

The quality of the fruit and vegetable is of utmost importance to us, sometimes more so than the cost. When looking for what is on the shopping list, we search through what is available and pick the item that has the most colour, less blemishes, fragrant smell and the right amount of ripeness that we need. This all contributes to the juicey delicious taste when we bite into that apricot, or toss that tomato in a garden salad.

If we choose to buy what is not in season, there are usually black spots, wilted, barely any colour and lacking in flavour due to the hothouse they were grown in, then harvested too early for transport and refrigerated so it doesn’t rot. This procedure effects the natural ripening of the fruit and vegetable which in turn, effects the end product.

Supporting Local Farmers

Some argue that buying from local farmers markets are more expensive than visiting your commercial food stores. I find this interesting because I go to my local market with a $50 note, fill my basket with the fruit and vegetable that I need for that week and come home with change. Granted, it is just for me and not a family of 4, doesn’t include meat, seafood, nuts, seeds and the like but when there is something that sold out from the market and I need to visit a store, there doesn’t seem to be much change left in the purse at all.

We need to consider commercial stores and their overheads that they need to build into their prices.

Rent: where they are located is usually in a shopping centre so rent must be paid to the centre.Storage: buying in bulk may be cheaper but they need to store is somewhere before it hits the shelves (refer to above point about quality and taste!)Export: Australia is slowly getting a little better in their labelling when it comes to Australian grown and produced, which I touched on in an earlier blog, however when buying out of season, there is a good chance the produce you are munching on is from offshore countries and goodness knows the quality control in that specific country. So food stores not only build export and transport costs into their end price but they do not have control over how their purchases are grown and transported.

Mix it Up

The beauty of seasonal produce is that you have variety all year round. Try different recipes using what is in season or if you are a meat and 3 vege type of person, you have different vegetables to accompany your piece of protein.

Where did the goodness go?

When products are harvested early for refrigeration and transportation, they are not given the length of time to produce the full complement of nutrients that our bodies require. If we have bought the product from a local farmer, who knows the best time to harvest, not to mention is usually harvesting a short time before market day (within the same week or even the day before), then the nutrients have flourished with the fruit and vegetable – without the need for early harvest, refrigeration, waxing for storage and colour enhancement and goodness know what else.

Communication is Common sense

When visiting a local farmer or market, the chances of the actual farmer, or family or the in-the-paddock staff are the ones that will be passing over freshly harvested produce. This is perfect because you can ask whatever questions you like and get the answer straight from the horses mouth – as they say. I have a favourite farm that I buy my vege from at Randwick Farmers Market and I asked them about pesticides. This is a family run and owned farm and low and behold, the passionate teenage son was the one to answer, not the hard working father who had a big grin from ear to ear hearing his son answer honestly and without hesitation.

If I asked a staffer at the local food store – they wouldn’t have a clue! They would know what they put on the fruit and vegetable though……but I won’t go into that, it’s probably for a Current Affair program ;)

Buying locally and direct from the paddock is a no brainer if possible. There are an abundance of door-to-door services that can cater for those that do not have access to local farmers or markets and I’m not talking about food store’s home delivery. Again, even with these companies, do a bit of research and check reviews because it may all be marketing without the back-bone of wholesome goodness.

This month there is a variety of delicious fruit in season for that summer fruit salad however I thought I’d share a recipe I’ve made a number of times because although it is very un-Australian of me that I don’t like beetroot, I don’t mind a bit of beetroot hummus. Try it and let me know what you think.

Stay Active in the Season you are in.

TJ x

Beetroot Hummus

By Chef Pete Evans

(Healthy Every Day cookbook)

Makes about 500ml

500g fresh beetroot

3T unhulled tahini

1 garlic clove

2T extra-virgin olive oil

2T freshly squeezed lemon juice

1T organic apple cider vinegar

2t ground cumin

½t sea salt

Preheat oven to 200°C

Wrap the beetroot in foil and roast in the oven for 30-40minutes, or until tender. Set aside to cool.

When cool enough to handle, peel skin off and roughly chop.

Place the beetroot in a food processor with all the other ingredients. Process until smooth.

Transfer to a bowl, adjust the seasoning and serve with raw vegetables and seed crackers.

Store in fridge for upto 5 days.

As the next year approaches, we start thinking about what goals to set for the short term (4 weeks), mid term (3 months and 6 months) and then the long term (12 months). When jotting out health and fitness goals down on a post-it note to stick on teh bathroom mirror (as a constant reminder!) there are some components that need to be considered.

The three S’s set the benchmark when looking at our weekly routine. It is the balance between these three components that determine the overall health and fitness of our bodies plus give us the physical and mental energy to strive for what we wish to achieve.

Stamina

This is the heart beat of all exercise which is why we commonly call it cardio fitness. This type of training allows the heart, lungs and blood vessels to pump oxygen-rich blood to the muscles.

Getting the heart rate pumping means improved health and mood; increases the strength of your breathing muscles which in turn improves performance and recovery; plus it improves our overall health and the prevention of disease.

The fitter you are, the greater your oxygen consumption. An easy way to measure your fitness level is monitoring your recovery period. If you run up a hill and are puffed and short of breathe, plus it takes your breathing to settle down most of your recovery walk back down the hill – do not be discouraged by this. It can be the start of your short term goal so in 4 weeks time you mentally compare the length of your recovery and see what differences have been made. It may be only small, but then you compare again at 3 months, 6 months and so on.

Examples of Stamina Training

Running, Jogging, Walking (briskly)

Sports: football sports, tennis, netball, rowing, swimming

Classes: aerobics, aqua, step, cycling, HIIT, boxing

Strength

This is the ability of the muscle to generate the maximum amount of force; normally measured by the amount of weight the muscles can lift. Closely related to ‘muscular endurance’ which is the ability of the muscle to perform repetitive contractions over a prolonged period of time.

Before I go on, I do want to be clear about something. Strength and Muscles Endurance does not only mean ‘bulking up’. It means gaining a higher level of musculoskeletal fitness to make us strong – not big. Everyone needs to maintain, at the very least, enough muscular strength so that everyday tasks and emergencies can be dealt with at ease.

Life is easier when you are strong. Gradually gaining strength gives us confidence and improves our self esteem knowing we will be able to do certain things/activities that someone with less strength can do (carry shopping bags from the car to the kitchen – how many trips do you need?). Having a strong body improves our body’s engine/machine and in turn prevents injury by increasing joint stability and strength. Training with lighter weights but lots of repetitions increases muscle tone – not bulking up which focuses on heavy weights and a small number of repetitions. Muscle tone allows you to be strong, look good and feel great.

Examples of Strength Training

Resistance / Weight Training

Strength-based circuits

Suppleness / Stretching

Also known as Flexibility – something most of us do not do often enough! As we age, we lose flexibility so it is crucial that we maintain this in our lives, particularly after exercise. Stretching increases the muscle length and gives us more mobility due to the greater range we can adapt our bodies.

There are a variety of techniques when it comes to stretching however the key thing is to hold each position for a minimum 30 seconds – or longer! You want to feel the stretch and be slightly uncomfortable but not in any pain. Move your body around and adjust your position so you get the most out of the stretch. Breathing plays an important role when progressing the stretch. When you breathe in – adjust your position; when you breathe out – lengthen the muscle a little more and hold the new holding position for a further 30 seconds (or more).

Examples of Suppleness Training

Yoga

Pilates

Tai Chi

So when you look at your weekly routine, see how many Stamina, Strength and Stretch sessions you have. There should be a balanced number of all three. 7 days in a week allows for 1 rest day and then 2 days each of the three S's. It that's simple.

Stay Active in the Season you are in and be safe this New Year's Eve.

TJ xx

As Christmas Day approaches we think about family, gift giving, fun, food and those flavoursome beverages we love to sure with our loved ones.

The day starts with waking up to children whispering near the Christmas tree touching and feeling the presents that don their name, the cheer due to the discovery of the milk, biscuits and carrot that were put out the night before are all but gone - only crumbs and carrot stalk remain on the dish.

Champagne Breakfast - because it's 12 o'clock somewhere in the world

Festive Lunch - so much food the fridge is still full with leftovers

Afternoon Siesta - to recover from all the food

Evening Supper - just because you can

Apart from the fun family festivities full of laughter and joy, there is food, alcohol, more food, more alcohol and lazy hours chatting and looking back on the year gone by.

Try these 5 tips to keep a festive day healthy and active so you can last the distance.

1. Size Does Matter

Over time, for some reason the size of our dinner plates has increased from 8 inches to 12 inches so let's be honest, we are not going to stop at one serving at our Christmas lunch or dinner. If we start with a smaller plate that isn't loaded up to compete with Everest, we enjoy the dining experience at a slower rate but also at a smaller rate.Reach for the bread and butter plate instead of the dinner plate as you pass by the buffet.

2. Substitutes

Sometimes tricky to know what to substitute a not-so-healthy item to a healthy version. Instead of pouring sugary custard over that homemade Christmas Pudding full of delicous fruit and nuts packed with good fats, substitute it with yoghurt or coconut cream.

Why tarnish the flavour of freshly steamed vegetrables with metled oily cheese when you can toss a splash of coconut or olive oil over instead?

Think outside the box and start a new way of Christmas dining.

3. Plan Ahead

You know the day will be busy so plan ahead. This doesn't just mean writing out a schedule and timing of when to baste the turkey; put it in the oven; then the roast vegetables; take them out; rest;serve .... what about how you will run your day in terms of your body?

Factor in when you will exercise; when you will start and stop eating; what utensils and glassware will be on the table (small/big plate, wine/water glass, etc); when to open gifts (half after breakfast while the other half after lunch giving your body time to rest and digest the food intake).

When you plan, things do pop up but at least there is some sort of order where you can always go back to if you stray from the plan path.

4. Get Active

Nothing beats a leisurely walk after a big meal. Better stick - a game of backyard or beach cricket. these 2 options, and there are many, get family and friends together in an active environment and breaks up the day of food and booze.

Even a friendly board game will increase the heart rate a little when that competitive spirit gets hold.

5. How about another drink?

Saved the best tip until last - the M word.....Moderation. I know I know, I can hear you laughing already but hear me out. It's the same old story...one glass of alcohol, one glass of water. If you have planned well (point 3), then you will always have a glass of water nearby so there are no excuses really. Water is the best option to keep your body hydrated and yes I'm aware there is water in alcohol but nothing beats a cold glass of filtered water to replenish the body. Not to mention, it will allow you to bat well during that afternoon cricket match, give you energy to last the day without a nanna nap after lunch and you won't waste Boxing Day by sleeping the day away.

Most importantly enjoy your Christmas day, whatever you do, and stay Active in the Season you are in.

Merry Christmas

TJ x

There is so much confusion with food labels, and I’m not just talking about the Nutrition Facts; the confusion also includes the Ingredient Listing so in this week’s blog, I hope I can make it a little easier to decide what is best. I also finish with a little look at Australian grown and made and how we can choose to suppport local growers and manufacturers by looking for a logo and/or at the barcode.

Let’s start with the Nutritional Facts

First things first, I will be jabbering on about calories a little bit but in all honesty I personally do not count calories. I never have because I know what I eat and if it is a good choice, or one that could be a bit better. However, some people when it comes to fat loss, rely on measuring their weight of food and the calories that food contains. I respect that so let’s talk about calories….or “energy” which is what food labels use as a measurement. I may get a bit technical now but bear with me. This is not so you spend twice as long shopping and doing your calculations when looking at the labels, it’s merely a guide so you can stop, look, think then choose your product.

When looking at the Nutritional Facts label, it is best to read the amount per 100g (or 100ml). Reason being is that the serving size is determined by the manufacturer and/or producer therefore it will vary from one product to another and affects the percentages (%) shown for ingredients.

The panel provides the key information on the amount of macronutrients:

Energy (kilojoules {kJ} or calories – see below for the value of each per gram)

Protein

. Some even list monounsaturated, polyunsaturated and trans

Total Carbohydrate and sugars

Sodium (salt)

Some even list extra information like omega 3, iron, calcium, potassium, fibre

Now let’s dissect the Nutrition Facts label on the right, working with the “Per 100g” column and the weight/grams macronutrients.

Protein = 2.8g

Total Fat = 4.9g

Carbohydrate = 12.4g

Whilst it is crucial to know the grams so you can tally up each macronutrient over the day, relying purely on the number of grams to indicate the energy value (kJ or calories) is misleading.

In the example label here, if we look only at the number of grams, it is easy to think that is food is about 12.4% carbohydrate (sugar). This is misleading because we need to work out the energy value that this percentage represents.

Here comes the technical part!

1 gram of Protein yields 17 kJ or 4 calories

1 gram of Fat yields 37kJ or 9 calories

1 gram of Carbohydrate yields 16 kJ or 4 calories

So we now multiply the grams by the energy value:

Protein = 2.8g x 17kJ = 48kJ or 12 calories

Total Fat = 4.9g x 37kJ = 181kJ or 20 calories

Carbohydrate = 12.4g x 16kJ = 198kJ or 50 calories

Therefore Total Energy value = 427kJ or 82 calories

So now we can work out the percentage of each macronutrient:

Protein = 48kJ divided by 427kJ = 12%

Total Fat = 181kJ divided by 427kJ = 42%

Carbohydrate = 198kJ divided by 427kJ = 46%

With 12.4g of carbohydrate in 100g of this food, it is not surprising that this is high in sugar. In fact it represent close to half the energy value!

Now onto that little (or big!) list of Ingredients

The information provided on ingredients is listed by weight, from greatest to the smallest, and on the presence of preservatives and food additives. These are represented by numbers as some of the additive names can be long and may even include letters from the Greek alphabet!

A handy tool I use is a card in my purse that outlines a list of Additives to Avoid. Every time I ordered my cocao wafers from Changing Habits to make my delicious homemade chocolates, they include a nifty little card listing the colours, preservatives, antioxidants and flavour enhancers to avoid. It’s quick and easy to whip out, check down the list and make the decision to go with it or go without it.

As I said, this mathematical calculation and list of “ADDITIVES TO AVOID" is not to confuse you or add an extra hour on the shopping. It’s a take home tool to know your protein, fat and carbohydrate guidelines and for you to keep an eye on the grams. A quick guideline summary and more information from our National Health and Medical Research Council can be found here It tells you the maximum number of grams to look out for to keep you healthy. The Australian Foods Standard is also a great resource.

I also like to buy Australian where I can – packaged or fresh. The Australian Government did a survey with the population to decide what logo would be clear and attract attention when looking at products and where they came from. In Australia, we have products that are Australian grown and made, however we also have products that are grown here but not made here. This is where the consumer have been deceived in the past when we saw the green and gold triangle logo which “Australian Made” on it.

If there is no logo, have a look at the bar code. Why?

There are no food inspection regulations of foods grown or processed in China, Vietnam, Hong Kong or Thailand. The first 2-3 digits of a barcode is the country code where the product was made. Example: all barcodes that start with 690; 691 through to 699 are all made in China, 471 is made in Taiwan – 2 of a handful of Asian countries that do not have any food inspection regulations. Vietnam, Hong Kong and Thailand are also in this category of countries. When you are shopping next time, take a peek at the bar code – it’s not just for pricing. Remember, the Australian barcode prefix is 93.

00 ~ 13 USA and CANADA 30 ~ 37 FRANCE 40 ~ 44 GERMANY 49 JAPAN

50 UK 57 DENMARK 64 FINLAND 76 SWITZERLAND and LIECHTENSTEIN93 AUSTRALIA 628 SAUDI ARABIA 629 UNITED ARAB EMIRATES 740 ~ 745 CENTRAL AMERICA All 480 Codes are Made in THE PHILIPPINES

Next time you drop into the shops, take a little extra time to check out a few products you pick up and see where they come from. After all, it is our health and body that we need to 'feed' so we should take time to look at where that food comes from.

Stay Active in the Season you are in.

Tara xx

This week’s blog is inspired by something the talented Chris Martin, front man of band Coldplay, said in a radio interview.

“There are only 2 alternatives: you either get older or you don’t”

As I celebrated a birthday last week, I thought appropriate to talk about aging and what we can do, should do(!) to live longer and healthier because as Mr Martin says – live or lose.

A lot of my clients use age as an excuse for ailments It’s called age Tara, for cutting their exercise sets shorter Agghhhh I’ve done enough, even for their shortness of breath Phew I’m a bit out of breath, must be getting older

Truth is, the better you look after yourself – inside and out – the best possible chance you give yourself of living longer. With as little as 150 minutes per week of moderate exercise (think 30 minute sessions 5 times a week: jogging, swimming, brisk walking), you increase your lifespan by 3 years or so. 3 years? Doesn’t sound like a lot, but hey, I’ll take it!

By increasing your heart rate through exercise, you strengthen your muscle (the heart) which in turn performs better by pumping blood throughout the body. Blood flows helping your cells send messages to the brain – you are also feeding your brain and keeping it healthy. It’s a win win situation.

There are so many articles and studies that have found if you exercise, even in older years, you increase the chance of living longer and smarter. One article even mentions it doesn’t matter if you smoke and are overweight, if you exercise your longevity is increased - not sure I quite agree, but I'll leave that up to you to choose.

Dr Mike Stroud, Arctic explorer and author of Survival of the Fittest, said the results could be explained by evolution. 'Because of where we came from in evolution, we are meant to be active and our whole biology is designed for us to be active. You do not need to be in the gym every day. Two hours of gardening uses up the same amount of energy as a half marathon.' Well thank goodness for that! I love being the garden but running 21kms....hmmm not so much.

It is not just moving that we need to consider when adding the years on, we need to look at what we eat and how we can lengthen our lifespan by eating the right foods.

Foods that enhance heart, brain and bone health for long life

Nuts: Oh No – too much fat! I hear this all the time and yes, you are right but it’s mostly unsaturated fat which is what we need to protect us against heart disease.

Fresh Fruit and Vege: bit of a no brainer really. Choose organic or at least market fresh produce where possible. Always give it a good wash before enjoying the deliciousness.

Blueberries and other antioxidant rich foods: ongoing research in the US suggest that foods especially high in antioxidants, for example grape juice and walnuts, protect against age related changes in the brain that lead to memory loss and even dementia. Check out the recipe below which features blueberries.

Fish: Omega 3 – Oi Oi Oi! Fish and shellfish have been shown to protect against irregular heart rhythms which can lead to heart failure. There is also talk that the fatty acids, such as DHA and EPA found in fish oil (and ALA in flaxseed) offer a defence against depression and age-related memory loss.

Calcium rich foods: dairy is the first thing we think of when talking calcium. However if you are like me who has chosen not to include dairy into the diet, or very limited quantities, there are other sources to keep your bones strong and healthy. Dark leafy green vegetables (collard greens, spinach, broccoli), egg shells (I saved some organic shells, turned them into powder and put a teaspoon in my smoothies).

So what are your plans this weekend to start living longer? Farmers Markets to get some fresh produce, swim/jog/sport to get that heart rate up or going fishing to eat your catch? I'll be moving and eating clean - bring on those additional 3 years of life!

Stay Active inthe Season you are in......and stay hydrated. It's getting warmer. Summer's coming!

TJx

Celebrated my birthday with this cake using farm fresh blueberries, which are in season this month. A great raw cake that can be prepared ahead of time.

Recipe adapted from HippieLane App

Image by Tara Jayne

BLUEBERRY JAM CHEESECAKE

Crust

75g cashews

85g almonds

140g shredded coconut

Pinch Himalayan salt

120ml maple syrup

2T filtered water

Jam

2t black chia seeds

2T filtered water

310g blueberries (thawed or fresh)

2T maple syrup

Cheesecake

450g cashews (soaked min 4hrs or overnight)

Zest of 1 lemon (zest before squeezing juice)

120ml freshly squeezed lemon juice (apprx 1.5 lemons)

80ml maple syrup

120ml coaco butter, melted in a double boiler

Pinch Himalayan salt

100-200g fresh blueberries, to garnish

Now What?

Prepare a round spring form tin. Pop some baking paper on the bottom before tightning the sides. This ensures the bottom doesn't stick plus easier to transfer to your presentation dish.

Crust

1. Food Processor: cashews, almonds and coconut ...small peices

2. Add salt then while processing, add maple syrup and water until sticky

3. Press crust in your prepared tin and pop into fridge.

Jam

1. Stir chia seeds with water ina small bowl. Allows to soak and thicken into a gel-like consistency for at least 10-15mins if not longer.

2. Mash half the blueberries with a fork in a bowl. While the other half goes into a food processor. Process until smooth.

3. Add maple syrup to food processed blueberries and mix.

4. Add everything together in the bowl (ie. all blueberries mixtures plus chia seeds)

5. Keep in fridge for now.

Cheesecake

1. Drain and rinse cashews.

2. Food Processor: cashews, lemin juice, maple syrup and melted coaco butter ...until smooth and creamy. I find when I have soaked cashews over night, or upto 8 hours, they proicess smoother.

3. Fold through salt and lemon zest.

4. Pour half the mixture over the Crust. Top with half the Jam, then the rest of the Cheescake.

Set the cake in the freezer for 3-4 hours.

To serve: take out of freezer and allow to soften (about 30-60minutes) and garnish with remainder of jam and fresh blueberries.

During the week I met with the ever so lovely Vanessa Mitchell from Bring It On Baby, an antenatal education business she runs with her midwife sister Kate. While Kate takes care of the birth, Vanessa prepares women for the exciting and sometimes anxiety ridden experience of pregnancy and labour. Vanessa does this through yoga.

Working in Marketing for 17 years, in the Fast-Moving Consumer Goods (FMCS) sector as an International Marketing Manager for hair and beauty, she started doing yoga to calm the stress that was surfacing in her job. Recognising the holistic life benefits once she started practicing yoga, she decided to study this ancient Indian practice so around 12 years ago became a Registered Yoga Teacher (RYT) with Yoga Alliance® Australia. Specialising in hatha and vinyasa, Vanessa is now a certified pre-natal yoga instructor which is my main focus in this week’s blog.

I don’t know about you but when I think of yoga and the benefits of staying in a downward dog for 5 minutes, I think of flexibility, strength, heavy breathing, flatulence (you know I’m right!), the feeling of being ‘zen’ after the hour is done and depending on the class attended, that lovely hot herbal tea at the end.

But to Vanessa, yoga has a more important benefit. Yes it is all of the above but it is the connection within yourself - the chance to come back to our true essence that is the real life changer. In today’s world, we focus on so many external things, there is a constant call for output and the ongoing giving to others of our time and energy and we forget to give time for our self. Yoga gives us the opportunity to pause and reset and from this centred place we learn to change our reactionary habits and come back to what nourishes and serves us.

Then of course, there is the physical health benefits of yoga - calming of the body by aligning breath with body movementresults in lowering blood pressure, regulation of the Central Nervous System (CNS) and the switching on of the relaxation response. Yoga promotes strength, flexibility and balance, and the healthy “take-away” – no not food – of changing behaviours off the mat. When we feel frustrated or uncomfortable in a pose we pause breathe and reset, this becomes a new way to face stressful and uncomfortable situations in life.

So how does Vanessa extend these benefits to expectant mothers? A prenatal yoga practice provides all the physical strengthening and toning benefits of a regular practice while also promoting a beautiful way for mothers to make a connection with their growing babies and tune into their own body wisdom. Vanessa connects with each mother before her class to get an insight on how they are feeling physically andemotionally. We may become fearful of what is coming ahead, especiallyfor first time mothers, Vanessa guides women through this fear andinstills confidence in their ability to nourish, grow and birth their baby naturally.

With any exercise practice, there are do’s and don’ts so here is what expectant mother should avoid in their yoga practice:

* Deep twists – seated open twists are great for opening the upper thoracic and shoulders, however closed twists are a no-no

* Lying on your stomach

* Inversion positions (headstands, handstands, supported shoulder stand – these positions are for experienced yogis and you may be at risk of falling)

* Lying on your back - this can compress the vena cava a large vein in the back. Since this vein transports blood from the lower part of the body to the heart, best to lie on the left side with a towel under the right hip.

Lastly, there is a style of yoga around town commonly known as Bikram, or Hot Yoga. Some yoga loving woman enjoy this style. When pregnant a heated practice should be avoided. Although a woman is aware of her own body temperature, they are not certain of their baby’s and cannot regulate it as easily as their own so it is highly suggested that they turn to a different style for the term of their pregnancy.

It is always recommended that Medical Clearance should be given when starting a prenatal yoga practice, as a general rule per say, it is best not to practice yoga for the first trimester of your pregnancy (ie. first 12 weeks)

Is yoga for anyone?

Absolutely! There are many forms of Yoga however for people starting out, Vanessa suggests a beginners, or Essentials, class so you can learn the fundamentals and breathing techniques. Then try different forms until you find your groove and teachers you connect with.

Pregnancy is a wonderful experience that can be made even more enjoyable when yoga is built into your weekly routine. In saying that, it doesn’t have to stop after you have given birth. Vanessa guides post-natal yoga classes where you strengthen your pelvic floor and reconnect with your body. This can be done with your newborn or not.

Although Vanessa’s yoga classes are predominately for expectant mothers, partners are invited to attend their antenatal birthing classes where they learn about providing a calm and safe environment for their partner to birth. A partner supported birth is calmer and often moves more efficiently - they teach partner involvement through acupressure, pre-natal massage therapies, supported yoga positions, partner breath work and birthing positions; natural pain relief techniques that soothe and centre the birthing mum.

If you are 30 weeks pregnat, or more, their 4 hour birthing workshops are a great way to educate and prepare couples for birth. These workshops offer the most practical and pertinent information to prepare expectant mothers and their partner on labour, birth and early parenting. The next one-day workshop is Sunday 6 December 2015 in Bondi Junction between 9am and 1pm. If your baby is due next year you can check out the 2016 dates here.

It is important for our bodies to be taken care of and this includes some flexibility into our weekly routine. Yoga is the perfect form of exercise (to tone and strengthen) and meditation (to calm the mind). Try it out, but don’t just stop at one class, try different forms to see which one your mind and body gets the most benefit from.

Stay Active in the Season you are in

Tara xx

PS. Dried fruits are a great way to preserve nutrients. Throw in some nuts and you have a Fruit and Nut Loaf. Toast it and a spread raw honey on top and oh my goodness – such deliciousness!

Credits:

Recipe by FoodFixUp

Photo by Tara Jayne

Some weeks back I ventured to the Mahasiddha Kadampa Mediation Centre to learn (again!) what this Mindfulness Meditation is all about.

Why? As a business owner, my mind is always looking ahead and not in the present. This has affected my life quite a bit lately in terms of mind-wandering in training sessions, stressed about deadlines and crossing off tasks on my To Do List (I’m a big list taker) but more importantly, it has affected my cncentration on the road. Because I have been distracted with what’s coming up, I’ve made some very silly, not to mention risky mistakes whilst driving.

It was recommended that I start mediating to settle the mind and get in the present. So when picking up some fresh produce in Bondi Junction one day, I grabbed a flyer on Mindfulness for the Surry Hills centre.

Sunday 10am-4pm – 1 day, yee-haa can go straight after my class

$60 – yep all good…and I get some snacks and a cuppa

It’s in the calendar!

So what is Mindfulness?

Wikipedia defines it as “The practice of Mindfulness involves being aware moment-to-moment, of one’s subjective conscious experience from a first-person perspective.”

Dr. Craig Hassed, a facilitor at Monash University explains “mindfulness meditation involves using your senses to help you focus your attention on the present."

TheBuddhist Council of NSW determines the difference between normal and Buddhist meditation is Mindfulness. Mindfulness meditation improves our non-judgemental awareness throughout the day, so that we are not on “auto-pilot”, but instead living life fully aware.

Mahasiddha Kadampa Meditation Centre focus’ on the Buddhist practice of mindfulness meditation and starts with the Mindfulness of Breathing, this is where you use breath as the object of your concentration. It’s particularly good for restlessness and anxiety plus it has a positive effect on one’s physical and mental state.

Practising mindfulness helps you:

to be fully present, here and nowto experience unpleasant thoughts and feelings safelyto become aware of what you’re avoidingto become more connected to yourself, to others and to the world around youto increase self-awarenessto become less disturbed by and less reactive to unpleasant experiencesto learn the distinction between you and your thoughtsto have more direct contact with the world, rather than living through your thoughtsto learn that everything changes; that thoughts and feelings come and go like the weatherto have more balance, less emotional volatilityto experience more calm and peacefulnessto develop self-acceptance and self-compassion

There are also a number of techniques however the goal of any mindfulness technique is to achieve a state of alertness and focused relaxation by deliberately paying attention to thoughts and sensations without judgement. This allows the mind to refocus on the present.

All forms of mindfulness techniques are meditation.

* Basic Mindfulness Meditation: sit quietly and focus on your natural breathing or on a word/mantra that you repeat silently.

* Body Sensations: notice subtle body sensations like an itch or tingling and let the sensation pass. Notice each part of your body in succession from head to toe.

* Sensory: notice sights, sounds, smells, touches and tastes.

* Emotions: accept the presence of emotions (joy, anger, frustration, stress) and let them go.

* Urges and Cravings: notice how your body feels and reacts when a urge and/or craving enters your mind. Replace this wish for the craving to go away by accepting that urge will subside.

How about you try it?

Set aside a time of the day and quiet place. Start with 5 minutes and build from there.

The following exercise teaches basic mindfulness meditation.

1. Sit on a straight-backed chair or cross-legged on the floor.

2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.

3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations and your ideas.

4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to wander, return your focus to your breathing. Then expand your awareness again.

Although I have been trying, usually allowing 5 minutes before an early morning training session, it takes time to master. My mind still races but it is getting better. Like anything, things take time to achieve so give it the time, energy and space before making a decision if it's good for your life's well being or not. Thre is a chance it will enhance your life, not be a burden.

Stay Active in the Season you are in,

Tara xx

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life and safety. Sleep gives your body the opportunity to restore wear and tear, and prepares you for the following day.

The way you feel while you are awake depends in part on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

So what is the recommended number of hours’ sleep you should have each night? The National Sleep Foundation (NSF) in the US revised the recommendation in February this year. For people over 18 years, 7 – 9 hours per night is recommended. Under 18 years, even more!

The NSF also emphasises the importance of sleep while you are pregnant. Now apart from the fact you probably won’t get much when the baby is born, poor sleep can have an effect on labour and delivery. Researchers at the University of California found that women who had fewer than 6 hours sleep per night had longer labours plus were 4½ times more likely to have caesarean deliveries.Therefore, it is important that women prioritise sleep and figure our effective strategies to manage any sleep issues.

Considering if we live to the young age of 75 years, based on an average 8 hours per night sleep – that is 25 years of shut-eye, or 9,125 days. Wooaaw – that is one third of our lifespan. There must be some benefits right?

Of course and here are some:

Improve Memory

During sleep you can strengthen memories or practice skills learned while you were awake. (it’s a process called consolidation). Dr Rapoport, an associate professor at NYU says “something happens while you sleep that makes you learn it better.”Might be why I was listening to the classical musician Handel while I slept during my final year in school!? Subdue Inflammation and ImmunityInflammation is linked to heart disease, stroke, diabetes, arthritis and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.A 2010 study found that C-reactive protein(produce by the liver), which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night. The body also fights against immunity so with well-rested blood cells, the body is ready to fight against infections, colds and diseases.

Game Day

If you’re an athlete or even a non-athlete training for an event, there may be one simple way to improve your performance: sleep. A Stanford University study found that college basketball players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.So next time you are about to do a TJ Fit Intervals session, a half or full marathon, or even a team sport on the weekend – early to bed is the key to peak performance.

Drop the KGs

If you are thinking about going on a diet, you might want to plan an earlier bedtime too.Researchers at the University of Chicagofound that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep). Dieters in the study also felt more hungry when they got less sleep.

Stress Relief

Sleep and Stress both effect our cardiovascular health. We tend to compromise on sleep when stress hits, or deadlines are due. However, taking a break and a snooze benefits your heart health but also your productivity (see next point).Sleep reduces the levels of stress which gives better control of blood pressure and in turn plays a big role in combating heart disease.

Productivity

Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time and make more mistakes. Ever heard the expression “I’ll sleep on it”? Decision making is made easier and more effective after the right amount of sleep due to the brain resting and regenerating its cells.After several nights of losing sleep, even a loss of just 1–2 hours per night, your ability to function suffers as if you haven't slept at all for a day or two.

Live a longer life

A study headed up by Dr Francesco Cappuccioshow that those who slept less than 6½ hour a night were more likely to die prematurely than those who sleep longer.These are only a handful of benefits why sleep is important. However the most important benefit of sleep is yet to be mentioned – your physical health. Sleep allows the body to heal and repair the heart and blood vessels. According to the National Heart, Lung and Blood Institutein the US, ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke plus obesity. Sleep helps maintain a healthy balance of hormones. With a good nights’ sleep and the right number of hours, the hormone that makes you feel hungry (ghrelin) balances out with the hormone that makes you feel full (leptin). Lack of sleep makes the levels of ghrelin increase, making you feel hungrier than if you were well rested.

5 Helpful Hints for a restful sleep

No caffeine after midday. Remembering that most, if not all, black teas contain caffeine so herbal is recommended. In saying that, even Green Tea has a small amount of caffeine. I like to have a chamomile or lemongrass tea within the hour prior to bed. It gives me the water intake my body needs for hydration during sleep but also relaxes me in preparation for a good night’s rest.

Have your last meal at least 2 hours prior to bedtime. This assists with digestion and prepares the body for rest. If this is not possible due to late night work or other reasons, go for an easy 20-30 minute walk after your meal. If you feel you need ‘something’ before bed, have a glass of water. This not only hydrates your body for sleep but it also fills you up.

f electrical devices, read that novel you have been meaning to read.

As my bedtime is 9.30pm, once a week I finish work at 8pm so to come home and check emails/look at Facebook and/or Instagram, it takes me an extra hour or two to settle the mind and fall asleep. Instead, I have adopted the habit of checking for missed calls after my Bodypump class at the gym before driving home. Once home a nice warm shower and a chapter of a novel is all I need for a restful sleep from 9.30pm to 5am.

Dim the light and set up your surroundings ready for sleep 1 hour prior to Zzzzzz. Apart from switching the devices off, dim the light as well. This may mean, turn the main lights off and just put a side lamp on. This prepares your body for the wake-sleep cycle mentioned above and settles the mind as well.

Maintain a healthy diet. There are certain foods that assist in the wake-sleep cycle. There is an amino acid called tryptophan which suppresses appetite and promotes sleep. There are a bunch of foods, usually found in your fridge and cupboard already, that has this sleep-inducing hormone you can include into your meals to prepare you for a restful sleep. Just to name a few here are some examples:

Almond Milk

Almonds

Beef

Chickpeas

Cottage Cheese

Fish (Halibut is full of tryptophan and rich in B6, a natural sleep aid)

Lentils

Oats

Pumpkin

Sesame Seeds

Sunflower Seeds

Turkey (wonder why you need a siesta after Christmas lunch!?)

So tonight when you prepare for bed, dim the lights, turn the devices off and settle down with a herbal tea and a good book.

Sleep tight!

TJ xx

OMG(!) and to celebrate Halloween on Saturday, here is a healthy simple recipe for inside of the pumpkin you have just cut out.

There has been recent talk about High Intensity Interval Training (HIIT) and the benefits on our fitness levels. This was sparked by a story on the ABC’s Catalyst program at the end of September.

In the program it proved that only 6 minutes a week of Interval Training over a 15 week period increased fitness levels from just above the Unfit category in terms of MVO₂ (maximum volume of oxygen) to just over the Fit category.

HIIT can be used with cardiovascular exercises and/or resistance exercises however in terms of your MVO₂ we look at your cardiovascular system and oxygen intake. VO₂ is the term used to describe the volume (V) of oxygen (O₂) consumed. We work on the maximum (M) volume of oxygen to determine your level of cardio fitness and aerobic endurance. Measurement of MVO₂ is based on ml/kg/min and the higher your MVO₂, the fitter you are. This scientific test is obtained through putting on a mask which directly measures the volume and gas concentrations of inspired and expired air whilst exercising on a treadmill or stationary bike.

Phew – that’s all sounds a bit technical! How can you do a test at home, or outdoors, to give you a general idea of what your MVO₂ is?

There are many ways to measure your MVO₂, one being the Harvard Step Testwhere you only need a step/bench about 45cm high, a stopwatch and someone to help with the time and measurement of your bpm (beats per minute).

There are many tables that give you a guideline of your fitness levels however you can use this one for non-athletes as an idea of where you sit.

So what is next?

To increase your VO₂ levels and in turn your fitness levels – this includes your endurance performance, the simple answer is doing HIIT once or twice a week mininum, followed up by moderate resistance training once or twice a week and throw in a stretch/yoga/pilates class and your overall fitness will increase over time.

As an example, HIIT was done on Tuesday this week at Tamarama in the Eastern Beaches of Sydney with the TJ Fit crew. We ran up a set of stairs twice (average 45seconds x 2; recovery on the way down). A second set of stairs mixed in with some flat/hill bits three times or the crew had the option to do a longer run without stairs (average 50-90seconds x 3; recovery on the way down the stairs). Enjoying the sunrise, the crew ran on the sand and up a set of stairs 3 times (average 40-50seconds x 3; recovery on the way down to the start point) – the last set we continued onto Marks Park for a bit of endurance (average 2-3mintes each way, including about a 2 minute rest/recovery period).

Running recruits all muscle fibres which is the ultimate way to increase your fitness levels whilst resistance training concentrates more on isolating specific muscle fibres depending on the exercise performed. At Tamarama the TJ Fit crew essentially ‘worked’ for less than 15 minutes over a 45 minute period so for those time poor even once a week can make a difference.

Other ways to increase your fitness levels through HIT training is Tabata Training and Fartlek Training.

I use Tabata quite a bit to mix up a circuit format. Tabata, discovered by Japanese scientist Dr. Izumi Tabata, lasts for only 4 minutes: work hard for 20 seconds, rest for 10 seconds, do 8 rounds/sets. These exercises can be based on anything! If working on a 20 minute all-body workout this would be 4 exercises.

For example:

1. Push ups (shoulders/triceps/biceps)

2. Skipping (cardio)

3. Squats (quads/hamstrings/glutes)

4. Crunch (abdominals)

Keep in mind, the only piece of equipment you need for this particular workout is a skipping rope so if you travel – no excuse.

I use a Tabata Timer app on my phone/tablet which is perfect for me to continue fitness regime while on the road.

Developed in 1937 by Swedish coach Gösta Holmér, Fartlekis a more flexible style of HIIT. It combines endurance and speed into your run. I work with Fartlek with the TJ Fit Pram Pushers using the street lights to mix up the hills and stair work. Fartlek Training doesn’t necessarily give you rest/recovery periods, but ‘ease-off’ periods in your endurance runs. So when I work with the street lights, we run from Maroubra’s Mahon Pool to McKeon Street but from one light to the next we sprint, then ease off into a light jog (our rest/recovery), then off again for a sprint, then ease off, and so on. Using landmarks is a good way, or even on an endurance run that includes different terrain, like the Eastern suburbs coastal walk, you could jog on the flats and small hills but sprint up the stair sections. Fartlek is about adding that burst of energy with high intensity then keeping the heart rate up but on a more moderate intensity level.

In short, High Intensity Interval Training is the go-to form of training to increase fitness levels, burn calories, add years onto your look and your life. Why not try it for a 8-12 week period? Start with the Step Test and compare it with the same test at the end of your nominated period. Combine this with some physical measurements around the torso, to get an overall picture of your results.

Stay active and using what’s in season this month, why not try Pete Evans’ Beetroot Hummus to accompany your Spring BBQ or pre-meal snack.

Txx

Remember that old tail?

Eat Breakfast like a King;

Lunch like a Prince;

and Dinner like a Pauper

This is a saying that has been around for some time now yet some people do not heed to the practice and wonder why they are hungry around 10/11am; why they seem to loose energy around 4pm and why they are so hungry when they get home from work and cannot wait until they sit down with a full dinner plate. Most importantly, they wonder why they haven’t lost any weight.

Many prescribe the formula “number of calories burnt (exercise) must be higher than intake of calories (food) for weight loss”. This may ring true in theory but what about the time of day that you intake the calories? Does that make a difference?

A study in Obesity compared a high calorie breakfast to a high calorie dinner. Over a 12 week period, the study split a group of 50 overweight women – one group working on the Breakfast like a King theory and the other group enjoying dinner as their main meal of the day. Each group worked with 1400 calories: 500 allocated to lunch and depending on which group your main meal was 700 calories, the balance with the ‘lighter’ meal.

Although both groups lost weight, the Breakfast Kings (or shall we call them Queens in this case!?) lost close to 9kgs while the women who had a big dinner lost under 4kgs. The Breakfast Queens also lost twice as much around their waist in terms of measurements.

Now I’m not a calorie counter, never have been and I’m not afraid to admit it. Reason is for another day, but I truly believe Breakfast is the most important meal of the day. Your body needs fuel to function - that fuel is food. If you only have a glass of juice, or cup of coffee, maybe a piece of toast….how long do you think it will be until you are hungry again and you start nibbling on something that may not be a healthy choice?

A big breakfast fuels your body but also fills you up so come 11am, a little snack may be all you need (piece of fruit)….if anything. Then lunchtime comes around to give you a boost of energy to finish the day....have a well balance meal but not too heavy. An afternoon snack of some nuts and/dried fruit (no more than ½ cup) will carry your body onto dinner. During the day you have been well fed with a hearty breakfast, an energy boosting lunch therefore you should not require another full meal for dinner but a lighter option (salad, soup or green smoothie).

In additional to this Obesity study, the large breakfast eaters had significantly lower levels of insulin and glucose plus fat in their blood. What does that mean? It may help in lowering the risk of diabetes and heart disease. Now that HAS to be a bonus right!?

So what now?

1. Check with your medical practitioner if there would be any complications dining like this.

2. Weigh yourself.

3. Measure you waistline (hips and mid-section).

4. Try this formula for 2-3 weeks (minimum).

5. Weigh and Measure yourself at the end and compare results. Do note if trailing for 2-3 weeks, a big change may not be evident. A longer period will see more comparable results.

~ If going out to dinner, have a smaller lunch.

~ If planning on drinking alcohol, choose fish or low fat meats at meals to avoid excess fat storage. Omega 3 oils block the fat storage mechanism. Carbs should also be avoided when drinking – ‘low-carb’ drinks on the market ring any bells? There is a reason why this product has surfaced (apart from marketing reasons).

I also like to have a glass of water as soon as I get up in the morning. This is the oil in my body machine that will get the blood flowing, the bowels active, the brain woken from its slumber and the muscle fibres ready for the day. I prepare breakfast and get changed before I sit down and eat. This takes about 20-30mins which gives my body time to wake from the rest-zone. It’s also not a bad idea to have a glass of water 30 minutes before every meal. Water gives you the feeling of being full and hydrated therefore you do not need to eat as much (remember calorie intake and outtake).

Before I go, I know what some of you may be thinking: ”I don’t have time to prepare a big breakfast in the morning between training with TJ Fit, getting the children ready for school and myself ready for the day ahead”. Consider this, if you are not preparing a full dinner meal, why not pre-prepare as much as possible the night before so breakfast won’t take up all your time in the morning? Even if it’s putting everything on the bench top ready to be put together, or soaking nuts overnight (to activate them), or setting the table. Plan ahead my friends, plan ahead.

Let me know how your King-like eating habit has made a difference to your scales and energy levels.

Stay active and dine on seasonal produce Your Majesty

Txx

This week is International Fitness Week so in order to celebrate the wonderful world of fitness, let’s have a look at what us Australian’s are doing, or not doing.

According to the Australian Bureau of Statistics (ABS), the majority of adults are not doing enough physical activity. It is recommended that we undertake a minimum of 150 minutes of physical activity per week. This is split between 5 or more sessions, allowing for 2 rest days. In a survey conducted in 2011-2012, findings show that 43% of Australian adults met this guideline – that is less than half!

Not sure about you but that concerns me.

It concerns me because as adults, we are mentors and role models to the younger generation and if we are not having physical activity in our lives, how can we encourage our youth? Let’s talk some figures here found in 2011-2012 ABS Health Survey:

Almost 2 in 3 (63%)1 in 4 (25%)15%

What do these figures mean?

1. Number of overweight and obese adults aged over 18 years.

Next time you sit in a restaurant or have dinner party, have a look around you and do a count. In a family of 3,group of 3 friends, 3 neighbours, a team of 3 in an office. The physical signs may not be there but just consider the numbers.

2. Number of overweight and obese children.

This indicates one quarter of the up and coming generation! Not good Australia – not good at all.

3. The number of overweight and obese people living in regional and/or rural locations as opposed to major city areas. Is this because of stress, boredom, lifestyle, access to facilities, laziness? Whatever the reason something needs to be done.

So what do we do about it?

MOVE MORE

EAT WELL

It’s that simple really

MOVE MORE

~ Park further away from the front door of the shopping centre and walk

~ Walk or cycle instead of drive/use public transport

~ Use the stairs instead of the lift or escalator (unless they are alarmed, be sure to check with

building management before use)

~ If using public transport, get off one stop before your stop and walk the rest of the way

~ Get out into the fresh air for lunch, don’t eat at your desk. Great for mental health as well!

~ Schedule a walking and talking meeting instead of sitting in an office

~ Try a new activity: dance, sport, swimming, indoor rock climbing, martial arts

EAT WELL

~ Buy fresh and not packaged

~ Look at the labels. It may surprise you but full fat milk is better for you than skim/light milks.

Compare the labels, specifically looking at the sugar and sodium (salt) levels. Yes the fat levels

are different but the good fats are taken away and excess sugar pumped in.

~ Make and grow your own. At least you know what you are putting into your body and the bodies

of our younger generation. Saves you $$$ as well!

~ Cut out refined goods. Sugar and Honey good examples if you need to take ‘baby steps’ in

terms of cutting out sweeteners.

Sugar: White – heavily refined and who knows what’s in it

Brown – refined with molasses (refined sweenter)

Rapadura – unrefined yet still has a sweet taste

Fruit – natural sweetener if you have a sweet tooth. Have a price of fruit instead of a

sugary biscuit or chocolate.

Honey: Commercial – the honey is heated therefore all of the natural goodness is ripped out of

product. All you are left with is the products injected into the honey to make the tastes

different.

Raw – unrefined, pure goodness. Not heat treated and mostly straight from the hive.

~ Buy organic as much as you can. Visit farmers markets and talk to the farmers on what they do in terms of pest control and fertilisation. If you can’t find a market near you or cannot grow your own, check out the Dirty Dozen and Clean Fifteen lists to get a guideline of what is okay and what is a definite no-no when purchasing from commercial outlets.

To finish off, if you need a bit of inspiration; a bit of a kick start – visit the Health and Fitness Expos this month. Sydney is next weekend before it heads to Brisbane the following weekend.

If you are a LastTix member receive upto 30% off ticket entry or use the codeward RADIO for $5 off to Sydney’s Expo

Important note:

When starting something new, always seek advice and approval from your medical practitioner

To read more visit the Australian Institute of Health and Welfare and the Department of Health

Enjoy your week and GET ACTIVE

Txx

I am very excited to introduce you to the blog. My name is Tara Jayne and I run an outdoor fitness business within the beautiful areas of the Eastern Suburbs of stunning Sydney Australia.

My goal for this blog is to create a balance between health, fitness, the outdoors and the seasons we live in.

As summer approaches, that means the commencement of a new fitness term with TJ Fit and fitness means a different thing to many people. Some just want to move and stay active, some are competitive and wish to have a bit of a challenge added to their workouts while others love the social aspect to group classes.

As a fitness trainer, my challenge is to cater for everyone's needs which is why at the beginning of each term I like to do (what I call), a fitness test...but it is really a measurement of your progression and setting a goal for yourself.

Be it my circuit classes, interval sprints or personal training sessions, everyone has the opportunity to set a benchmark for themselves - and there is always room for improvement no matter your level of fitness. For those who prefer the social aspect of the sessions, it turns into their weekly workout, for those more competitive it is a challenge against their own self because at the end of the term, the same "test" is done and their goal is to ensure they have improved their number of push-ups, gained core strength in their plank and/or picked up the pace in their sprints.

In life, we set goals. For many years my girlfriends and I had a Christmas dinner where we would enjoy a 3 course menu prepared and served by one of us then after dessert, we were given a piece of paper, envelope and pen to write a list of what we wanted to achieve the following year. Granted finding love featured quite frequently but so did own property, be successful, be financially stable, run a business, travel more, increase our time with family, call mum more often - these were are yearly goals....our "To Do Lists" if you will.

List in envelope.

Seal it.

Name and year written on front.

Handed over to dinner host.

Then at the following Christmas Dinner 12 months later, hosted by someone else, the previous host brought the letters. We opened them to see what we had actually achieved. It was our choice to share what we had written and achieved - sometimes we would only say a couple of points, sometimes nothing.

Setting goals for your health and fitness is no different. It is your body and you only have one, so improvement, testing your limits, setting goals for your wellbeing is as important as your financial future, as important as your relationship status, your happiness, as calling your mother!

What goals will you set this month?

Be Active in the Season you are in.

Tara Jayne xx

Image by Australian Organic