tag:blogger.com,1999:blog-60705577803380484692024-03-05T22:13:33.991+11:00FITbyDonsMaking 2012 all about being fitter, leaner, shaping my physique, body comps and pushing myself to the limit!Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.comBlogger55125tag:blogger.com,1999:blog-6070557780338048469.post-32365686743785519472012-12-10T20:24:00.000+11:002012-12-10T20:24:41.759+11:00Some fabulous Christmas gift ideas!!<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">Christmas is always a crazy time of year, when I get asked what I want for Christmas I can think of many ideas! You don't have to take out a loan to survive Christmas, just think of who you are buying for and working out what would make them smile. Remember - It is the thought that counts. Taking a little time to prepare will also stop you panicking and over-spending or purchasing on the day.</span><br />
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<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">Here are some great little present ideas:</span><br />
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<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* <a href="http://www.peteralexander.com.au/PA_Home.process?host=www.peteralexander.com.au&RestartFlow=t" target="_blank">Peter Alexander</a> pj's - great little packs this time of year!</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* <a href="http://www.katespade.com/" target="_blank">Kate Spade</a> desktop calendar, to keep friends organised and planning for 2013</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">*<a href="http://www.kikki-k.com/kikki-k-christmas-gift-guide-2012?gclid=CJy_ma7Q_bMCFUlKpgod5kQAxw" target="_blank">Kikki-K</a> also great for organising (and local)</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">*<a href="http://www.aveeno.com.au/" target="_blank">Aveeno</a> products, natural and they smell amazing</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* <a href="http://www.redballoon.com.au/" target="_blank">Red Balloon</a> voucher - great for the action/adventure junkie</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* <a href="http://www.eventcinemas.com.au/Christmas?gclid=CPXphtvP_bMCFWdKpgodrUsA4g" target="_blank">Gold Class</a> vouchers</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* Spa beauty treatment at a local spa (massage, facials, scrubs) spoil the one you love.</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* <a href="http://www.godiva.com/" target="_blank">Godiva</a> chocolates (who doesn't love rich chocolates)</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* Homemade body scrub - check out these <a href="http://pinterest.com/flavorfusion200/sugar-scrubs-such-etc/" target="_blank">ideas</a> - I got a great coffee scrub, homemade, love it!</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* Favourite perfume or cologne - you can order through <a href="http://au.strawberrynet.com/main.aspx" target="_blank">Strawberry net</a> for savings! Allow time for delivery, they do great packs also with body wash or lotion!! Value for money</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">*<a href="http://www.subscribetoday.com.au/" target="_blank">Magazine subscription</a> - does he or she love fitness magazines? Or Home/Garden etc.... So nice to just get a magazine in the post instead of going to the newsagent.</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* Myers online - <a href="http://www.myer.com.au/templatexmasintegrated.aspx?mkwid=sLMEnbq27&pcrid=30207971031&pmt=b&mkw=christmas%20gift%20ideas%20for%20her&utm_source=google&utm_medium=cpc&utm_term=christmas%20gift%20ideas%20for%20her&utm_campaign=Myer+Christmas+2012+-+Desktop&utm_content=sLMEnbq27_pcrid_30207971031_kword_christmas%20gift%20ideas%20for%20her_match_b#gifts-for-her-top-gifts" target="_blank">for her</a>, <a href="http://www.myer.com.au/templatexmasintegrated.aspx?mkwid=sLMEnbq27&pcrid=30207971031&pmt=b&mkw=christmas%20gift%20ideas%20for%20her&utm_source=google&utm_medium=cpc&utm_term=christmas%20gift%20ideas%20for%20her&utm_campaign=Myer+Christmas+2012+-+Desktop&utm_content=sLMEnbq27_pcrid_30207971031_kword_christmas%20gift%20ideas%20for%20her_match_b#gifts-for-him-gadget-guru" target="_blank">for him</a> for those who know what they want and just do not have time to go purchase.</span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* Some <a href="http://everythingbutflowers.com.au/category/85-health-fitness-sports-gifts/" target="_blank">health & fitness</a> ideas you can get online </span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* Donate to <a href="https://www.oxfam.org.au/" target="_blank">charity</a> and make your friend/family feel like they made a difference </span><br />
<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">* For those who are hard to buy for, let them choose from many stores with a <a href="http://www.westfieldgiftcards.com.au/" target="_blank">Westfield</a> Gift voucher, I love using these in the January sales, you get more for your $$</span><br />
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<span class="Apple-style-span" style="color: #0b5394; font-family: Verdana, sans-serif;">I love the look on people's faces when they open a gift, it is just a great feeling knowing you have thought of them! Enjoy shopping, make sure you have your list prepared BEFORE you head to the shops, also have a $$ limit so you don't get a little overboard!! </span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com6tag:blogger.com,1999:blog-6070557780338048469.post-43117794922547407182012-11-20T08:52:00.001+11:002012-11-20T08:52:29.652+11:00Is Christmas A Challenge for you?<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">Around this time of year I am thinking about what chrissie presents I can buy my loved ones and also what gorgeous delicious food will be on the menu for Christmas day. The great thing about living in Australia is that Christmas Day is normally a sweltering 30+degrees... so it makes it so much easier to make healthier food & drink choices. I think for most Christmas Day isn't really a bad day of eating it is all the celebrations leading up to the big day that pack on those unwanted pounds.</span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">We are all about the work Christmas parties, the lunches, the friends catching up and then of course Christmas Day. We feel that we have worked hard all year and deserve a break (you do, we all do) but the amount of people that put on weight over Christmas is outstanding, why do we gorge ourselves and spend the first few days of the New Year talking about being healthier this year, being fitter this year (and so on...) Here is a thought, commence<b> now</b> if you haven't done already. Don't be a sheep and get hammered at every party and eat all the crap food because that is what everyone else does, have smart options/choices and work out which events you will let yourself have a treat or two!! Be in control. Be smart, plan and you will thank yourself for it come 1 January 2013.</span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">You have 35days starting from now to get those healthy habits fine tuned - for those who have already started, keep going and tighten those reins.. </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">haha</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"> get it, </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">ahh</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"> yes. Humour. I try. Sometimes I laugh at my own jokes, it is just sad. </span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">35 days - they say it takes 4 -6 weeks to start a new habit (eating clean healthy foods and moving your body a couple times a week), you will start to notice changes/ a difference around that time and others will start to notice in 12 weeks. So why wait until January/February to start? You can still enjoy Christmas, the great turkey, ham, pavlova (my fav), champers, just PLAN PLAN PLAN. Here are my tips to still enjoy the festive season but also keep your body healthy, fit and lean:-</span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* natural mineral water with fresh berries, lime (make frozen lime/natural fruit mixes as ice) I drink mine out of a wine glass, it helps trust me!</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* limit alcohol intake, if you feel like a drink, add vodka to mineral water mix </span></span><br />
<span class="Apple-style-span" style="color: #3d85c6; font-family: Verdana, sans-serif;">* be the nominated driver, then you don't have to drink and are in control</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">*T2 have some great teas that can be drank cold (no sugar) taste divine</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">*drink lots of water... not energy drinks</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* enjoy lots of fresh summer fruits with </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">yoghurts</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">, prepare green salads and meats to eat daily, healthy snacks (fruit, nuts, </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">yoghurt</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">) make healthy protein balls as a semi naughty snack</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">*move your body everyday (swimming, walking, class, run, ride, dancing)</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* Eat before going to buffet dinners, don't starve yourself</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* choose from fresh green salads, lots of protein from meats, turkey, chicken, ham</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* don't stand near the snacks table (handful of peanuts here, crisps here)</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* get some little mints to keep in your bag, when you feel like you are going to raid that snack table or feel the urge for the 4th glass of wine, pop in a mint.</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* Visualise how you want to feel in the New Year, lean and fit and healthy or fat, sluggish and tired? Put pictures up to inspire you, you can do it.</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* Offer to bring foods along to events so you can control what you are eating</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* Book yourself some pampering to celebrate your healthy regime (massages, pedicures)</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">*Have you wanted to try a new class, book that in! yoga, dancing etc</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* Plan lots of activities outside! Bike rides, runs, walks with friends on tracks you have been wanting to explore, make it social with a nice swim or picnic at the end</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">* Laugh, enjoy catching up with friends, surround yourself with people who will support your decisions not sabotage you to make them feel better, do this for you! It won't be easy but you will so thank yourself for it.</span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">So let's for some GO, for others step up the journey, NO excuses. Let's get meaner, leaner and kick some </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;">bodyfat</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"> in the process. </span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><br /></span></span>Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com2tag:blogger.com,1999:blog-6070557780338048469.post-80001831634928026392012-11-09T11:09:00.000+11:002012-11-09T11:33:23.155+11:00Are you ready for Summer? <span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Cue marketing campaigns for summer beach bikini diets - now. Us human beings are crazy to constantly go on and off diets for certain occasions or seasons, why is it imperative that we look our best NOW for summer, why are we not ensuring we have a healthy lifestyle, look and feel great all year around, maybe just tightening up the reigns just a little to get bikini/beach ready?</span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Have a squizz on most females to do list (and men of course), I guarantee you more exercise and or improve diet will both come up! I must eat better, and drink less to look good before all the Christmas parties and summer....... why why do we struggle to maintain a healthy lifestyle ALL YEAR around?</span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">It all comes down to choices. We all have the choice to eat well, train and be fit and fabulous all year around, some of us do (I know many people choose this lifestyle, love it and embrace it and still enjoy the good things in life) but for the majority there is always a big weekend that leads into a bad week, that just keeps on going, we constantly are on a wagon, falling off and getting back on. I truly believe it is time to stop punishing ourselves. </span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">I know when I eat well, sleep well, laugh lots, train and socialise with friends I am happy, I believe you need to be balanced mentally, physically, emotionally and spiritually. I can not just be all about nutrition and training, unless I decide to become an athlete! I already feel like I achieve that as a teenager, as all I did was play sport, I was always playing/competing/watching basketball, netball, swimming, golf... you name it I gave it a good solid crack. Growing up active has definitely had a positive impact on me and driven me to do my studies to become a trainer and work with people to help them towards their health and fitness goals. I am not currently practising as a trainer but I still study, learn, get my CEC's and enjoy health & fitness! I love finding out different passions within health and fitness that just keeps my passion alive. </span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">I am ready for summer. What does summer mean for you? For me it is all about the sunshine, warm weather, picnics on the beach, swims in the ocean, summer fruits, watching the cricket, Sydney to Hobart, gelato, great seafood with chilled wine, laughter with friends, weekend walks and bike rides with my boy, night cinemas, music in the domain and trying new sports on the water (paddle boarding seems to be the in thing) and generally getting out and about and enjoying the great outside that Australia has to offer, that is my ideal summer. Oh and to have a nice little tan. Those are the things that make me smile, happy and content. That for me is a healthy lifestyle! What do you love about summer? </span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com1tag:blogger.com,1999:blog-6070557780338048469.post-40419753391172479132012-10-30T11:25:00.000+11:002012-10-30T11:25:04.399+11:00Nothing like an extra challenge......<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Loving the extra motivation a new challenge with <a href="https://www.facebook.com/JustineSwitalla.Official?fref=ts" target="_blank">Justine Switalla- Sports Model </a>has given me, totally boosted my motivation to achieve <b>greatER</b> things - continuing on with my current healthy lifestyle but increasing the intensity. Seven day boost challenge starts today, eating clean <b>100%</b>. My next four days will be 100% clean (no dairy, grains, processed foods, alcohol). Dinner party on Saturday night will be a 80-90% clean day. Exercise for the next four days looks something like this: PT session, RPM class, Bodybalance class, weights session, swim & bootcamp. <b>My goodness. PUMPED. </b></span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Dexascan is in <b>17days</b> time!! Have been super good with food but time to stop the little tidbits here and there and going super super squeaky clean... saw this seven day challenge on FB this morning and thought this is just the boost I need to get my motivation back up there! </span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Starts today, no training today, osteo appt this afternoon to keep my body in fine condition and ready for the next 17days of changing one's bodyshape.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Pictures will be taken and posted at end with dexascan results. I am excited and freaking out a little also. The numbers of dexascan NEVER lie, so let's see shall we.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Ready set GO!</span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-14290470517375536312012-10-25T12:29:00.000+11:002012-10-25T12:32:01.842+11:00Shoulda, woulda, coulda......<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Have finally settled back into a great weekly training routine which keeps me pumped and motivated, normally. This week hormones have settled in and I cannot seem to shake the black dog vibe - yes there are a few external factors out of my control affecting my mood, but I can not seem to shake it. In a strange way there is a sense of calm, I am eating clean 95% of my day - no panic, just calm. </span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">So why is today so blergh, dark and depressive? Have I fallen into a slump and just need to kick my own arse or do I really need to listen to my body and ride out this wave, what is the worst thing that can happen? I will still continue to eat clean, be rested and ready for my cardio/circuit training session tomorrow and the Seven Bridges walk Sunday - why should I feel like I shoulda, woulda, coulda done better with organising myself today.</span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">I cancelled my PT session last night as I felt like I had an alien in my lower abdomen trying to get out, not really ideal body state to train, does that make me weak, I don't think so. My body was trying to deal with a a couple areas of stress (back, tummy), I wouldn't of been in the right frame of mind or body for that matter to push myself 100%, wasting my time/money and my trainers. </span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;"><span style="color: black;">Nutrition is the key. Training is still being completed, done,executed, just not today.</span></span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-60405838665181649122012-10-15T15:24:00.002+11:002012-10-15T15:26:04.966+11:004.5 weeks (32 days) until next dexascan.....<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">I am not sure why these last few weeks I haven't been as motivated to shed the pounds as I once had been... I am still enjoying my healthy lifestyle - training weekly and eating good healthy foods, but I am also enjoying the fact that I don't worry about my weight or weighing myself everyday. Yes I can be a lot LEANER and fitter... but for some reason I am purely <b>happy with myself</b> at the moment. </span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Amazing how life changes and you are just content, I love lazy sleep ins now with my boy on a Sunday instead of rushing off to do a triple class, I love having vino and some gorgeous cheese and crackers on a Friday night, or a nice pub lunch on a Saturday ... it is all about choices, I know that I eat healthy 80% of the time and I also know that it is the other 20% stopping me from reaching my goals.... but in all honesty I am the happiest I have ever been in my life. Yes I do look in the mirror and think, gosh I need to get rid of that excess bodyfat, but I don't obsess and stress, and you know the biggest thing - I DO NOT GIVE A SHIT WHAT OTHERS THINK OF ME. I DO NOT CARE. MY GOALS ARE MINE. I HAVEN'T FAILED IN MY EYES AND THEY ARE THE ONLY EYES THAT COUNT.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">I know people say and I used to be one of them "if it was easy we all would do it", well it isn't easy at all and if you have to fight that inner demon all the time, is it something you really want? You have to truly ask, "who exactly will I be letting down here?". If it is yourself, then you have to just dust yourself off and keep going, challenging yourself everyday.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">I love that I am not perfect, I love my little flaws, because they are ME. I am the best version of me I can be everyday, I strive to improve myself everyday in little ways, both physically & mentally. I love learning new things about my body & mind - and I know I will get the results I want from the next dexascan as I can feel the progress in my body - I feel stronger, fitter and let's hope leaner (bodyfat wise) and more muscle!!</span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-39856510026260759612012-10-09T16:27:00.004+11:002012-10-09T16:27:55.527+11:00I threw out my bathroom scales.<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;"><b>Why? Because they were making me miserable.</b> I would feel great, healthy and fit and then step on the scales to see that I was XXweight and would instantly feel miserable, angry, upset and disappointed. I would forget that PB that I did in the gym or the charity run I completed and raised money for..... </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;">My body is simple, I have lived, trained and travelled with it for 38years, I know if I consume crap I will feel like crap and my body will too, when I train hard, eat well and even eat treats I know I function like a well fuelled fat burning Ferrari, so why worry about what those scales say? They have NO idea at what I have achieved, gained, lost, experienced. I hear you say, oh just keep them so you know, why? </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;">I don't want to know how much I weigh, I want to know how much muscle I have put on and how much body fat I have reduced, that is why I have pre booked dexascans for November and February. So I can check:-</span></span></span><br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;">* that my bone density is still healthy and rising slowly</span></span></span><br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;">* that my body fat has decreased (especially torso and thighs)</span></span></span><br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;">* muscle has increased everywhere</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="color: #6fa8dc;">This is a much healthier way to track how my body is going and progressing with nutrition and training. Going by my clothes, measuring myself and how I look in the mirror is my guide in between the dexascans. When I am at the gym my focus and determination is seeing those <b>muscle mass figures rise</b>! I love when I can see definition come through in my shoulders, arms, legs... That visual aspect gives me that extra pump to push harder, push heavier and really challenge my body and my mind. You see my mind isn't focused on a number, I am <b>SO MUCH MORE THAN THAT</b>. I know that muscle weights more than fat. I know that I can look slimmer and weigh more. It is all in the MIND.</span></span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-24765079734358476072012-09-19T13:22:00.000+10:002012-09-19T13:22:09.359+10:00100 days sugar free!<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Sugar - what are the benefits of sugar? Yes sugar becomes glucose and we need glucose for energy, but WHERE you get your sugars from is key (fruits & vegetables provide sufficient levels for the body). Refined sugar and other products cause more chaos in the body than good. Spiked insulin levels, mood swings, cravings - it is a drug and addictive.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">A friend of mine started a <a href="https://www.facebook.com/groups/276962068982166/?ref=ts" target="_blank">100 day</a> challenge page on Facebook a while ago, great concept to commit to achieving your goals or giving up something for 100 days, perfect timing to start creating a new habit or delete a bad pattern/addiction from your lifestyle.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Focusing on creating new habits will help achieve health & fitness goals. Being aware of what I am currently doing daily/weekly food and exercise wise is a way to track my progress, keeping a journal is great to reflect back up on on some struggle street days.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">So my challenge is go without sugar for 100 days. I have done the no alcohol for 3 months last year and it was awesome, so I know how great this challenge will be. Sugar has no role in MY lifestyle. Yes it tastes good and everyone enjoys a cupcake or brownie or lollies but for me it is a weak point, a habit and for those who know me, I don' t need any chemical that will make me MORE hyper than I naturally am. </span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">For those who suffer moods swings and sugar cravings, you are addicted. You do not NEED sugar, yes it tastes nice and good to have as a treat now and then but your body is addicted and knows it will get it's daily dose because you have created a habit. (this is the same as drinking, coffee, drugs etc) so if you feel like you need a change or have a habit you WANT to break, I would suggest a 100 day challenge. It is enough time to form a NEW habit, and learn about how your body responds without your vice that you THINK you neeeeeed! </span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><b>NO SUGAR</b>, let me breakdown MY no sugar guidelines:</span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">* <b>Natural sugar only</b> - fruit in small amounts is fine, it is natural. I love blueberries or strawberries with my oats and enjoy a baked apple or apple with my almond butter etc. No honey or stevia or sweetener. </span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">* Tracking my daily sugar intake - processed foods have sugar added (pasta sauce, sauces, tinned goods, pre packaged foods, soy milk etc) my daily intake is between >20-30g a day and predominately from fruits/vegetables.</span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">* Tracking my mood changes - am I hungry, tired etc. Eating more protein, vegetables and healthy fats during the day to keep my insulin levels stabilised (I don't get the 3:30pm hunger pangs unless I haven't eaten enough good foods).</span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">* No wheat or dairy. The odd soy piccolo on the weekends because they are scrumptious and life is short. Reducing lots of processed foods from my diet. 80% fresh foods to be digested, which I have been doing the last few months.</span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">* Ensuring I eat adequate meat, eggs, vegetables, nuts and seeds daily. </span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">* Limit alcohol intake. No soft drink mixes - soda water if having spirits (vodka). I do enjoy a nice glass of red with dinner. Again life is short.</span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">I have learnt so much from some great authors, lots of healthy food recipes and reasons why sugar isn't good for me/us/everyone.</span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><a href="http://www.sarahwilson.com.au/" target="_blank">Sarah Wilson</a></span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><a href="http://www.nataliecartertalksfitness.com/2012/06/natalie-carters-nosugar-challenge.html" target="_blank">Natalie Carter </a></span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><a href="http://www.livestrong.com/article/426037-daily-recommended-sugar-grams/" target="_blank">Livestrong </a></span></span><br />
<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;"><a href="http://www.mysticmedicine.com/diet-lifestyle/the-7-harms-of-sugar" target="_blank">7 Harms of Sugar </a></span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-40070246558280497602012-09-14T15:28:00.002+10:002012-09-14T15:29:14.877+10:00Back to basics training.....<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;">So on my quest for fitness (and superwoman status) I decided that obviously the training I have been doing isn't working for me to achieve my goals, yes I am fit and strong but have a LONG way to go to achieve my TO DO list.</span></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;">Knowing that my body has so many issues, niggles and out of whack muscle programming going on that I knew I had to entrust in someone who can reprogram my muscles to function how they should, in the right order. So first PT session last Wednesday night was a great little session, just seeing what shape I was(nt) in.</span></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;">My entire Ferrari needs reprogramming, muscles are taking over and not letting the others ones play, which is causing me lots of pain and grief. Hip flexors seem to be ruling the show which then affects the entire lower region. Back seems strong but chest is pretty weak (even though I can do push ups on my toes right?). SO much work to be done but I am excited to get this body re programmed, fit and strong. </span></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;"><br /></span></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: #3d85c6;">So stabilisation homework is to be done. Lots of it. To get the synapses burnt into my brain!!</span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-49969880318289069302012-09-09T23:37:00.001+10:002012-09-10T11:45:03.158+10:00To paleo or not to paleo?!<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">So many health buzz words out there all saying that they are fabulous & THE best thing ever for you to follow & be healthy!</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">I say do what works for you & trust your gut! If you follow paleo 100%, awesome, knock your socks off! I have learnt so much more about food thanks to you truly die-hard followers, thank you for re-opening my eyes to common sense.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">My gut (literally) prefers me not to eat any wheat or dairy, my body functions the best when I eat primal foods most of the time. Primal for me is foods that are readily available with limited processes been done to get it in your belly! My body responds to fats & proteins well & fuels my muscles better than any "bread or cereal" would!!</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">The "healthy food" pyramid doesn't make sense to me at all! Having worked in dietetics & nutrition I have also worked with dietitians who believe this theory is incorrect. So much dense processed foods to give you energy when you can get so much more from fresh fruits, vegetables, nuts & seeds etc. Not really brain science & considering most of us have desk jobs we don't need to eat that much!</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Knowing where my meat comes from is a biggie for me, as we have do many people to feed on this planet now and the odd goat or cow aren't going to go far in our "village" I like to know how the animal I am about to consume spent its last days. I prefer to spend more money on this, that is my choice & after a summer walking over dead chooks in the Tom Price chook farm with Judy collecting eggs I always choose my products wisely!</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">So I eat primal foods & enjoy some ad hoc products that are processed from time to time (Greek yoghurt, wine, chocolate, coffee) because I like them & enjoy life, enjoy trying different foods & don't feel the need to say i am paleo - i respect the paleo way!</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><span style="color: #3d85c6;">Eating fresh foods daily will help you be fit, healthy & ward off diseases (heart disease, obesity, type II diabetes, cancer etc) rid over-processed foods (white products) limit processed/packaged food. </span></span>Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-77120986095923071822012-09-03T15:08:00.002+10:002012-09-03T15:08:40.688+10:00Cottage cheese thighs & size 10 shorts..........<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Being a little superficial but getting rid of my lumpy thighs and fitting back into my fav shorts is my goal. Obviously there are a HUGE list of goals I want to achieve but this is my visual mantra to get me training like a mad woman and eating like a clean mean fat burning machine. My visual mantra - to rid of my dimply thighs and to get back into my sexy Country Road size 10 shorts. Yes it seems a little dramatic.. but that is me! My dexascan put things into perspective and now it is time to smash it up!</span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Today I am sore all over. It feels great. I have been a little hit and miss with my <b>full body</b> training of late and I felt like I had lost a little of my fitness mojo - I was still doing some good solid sessions in the gym, but my overall outlook had taken a bit of a back seat - I had lost confidence in myself. I had relaxed on my nutrition (blame winter, weekends, my love of wine, chocolate and pizza) was irregular with my training and the results do show on the scale and dexascan - some muscle gain and also <strike>some</strike> lots of bodyfat gain. I know I am strong I am 55kgs of muscle & can do push-ups on my toes, but I am also storing more fat than an otter. Need to shed about 9kg of fat.I am tall, have a big frame, I hide it well, in clothing. </span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Gaining muscle is great, means I am still challenging myself and doing some training well. The fat gain is purely not watching what food goes into my gob (or just watching it as it easily glides in). Just reminds me that no matter what if you take your eye off the prize you find you have bigger thighs (and ass and tummy in my case)! But I am not thinking I have gone backwards, it is just another little hurdle in life that I will scale over! *pun intended*</span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">SO many goals, so many things to do - as per my <a href="http://fitbydons2012.blogspot.com.au/2012/08/challenges-from-vinyasa-to-bike.html" target="_blank">mini-bucket</a> list! I have so many things I want to achieve and am on the road to achieving them ALL.</span></span><br />
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<span style="color: #3d85c6;"><span style="font-family: Verdana,sans-serif;">Watch this space. The fire is back. Starting with the Blackmore Bridge run, raising money for <a href="http://www.everydayhero.com.au/donna_martin_5" target="_blank">Inspire Foundation</a>, coming up in 13 days I am pumped. </span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-72843568070005041712012-08-29T13:08:00.003+10:002012-08-29T14:05:41.701+10:00My Inspire challenge. <div style="color: #3d85c6; font-family: "Trebuchet MS",sans-serif;">
<b>Warning, you might need a nice cuppa tea or beverage whilst reading this post... I tend to go on a bit... all from the heart!</b></div>
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So, most of you know I do not need much incentive to do something fitness related for charity. There is nothing more satisfying than completing a walk, run or triathlon knowing that you are doing some great fundraising and building awareness for charities that do such amazing work helping those in the community. People who know me, know that I am passionate about helping others. I love that feeling you get of being able to give something back.</div>
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You will never know when you will need to utilise the help of one of the many charities that are around to help those in need. We are always touched by stories of loved ones or friends and/or families that have dealings with cancer, cerebral palsy, down syndrome, multiple sclerosis etc and the animal charities that do great work from training animals to help those who have disabilities and cannot even do a load of washing on their own to rescuing animals that are in need. So many charities I hear you say, so many people and animals that require assistance and need. So many that need more awareness also. You do not need to give to all, choose what is dearest to your heart and give either your time, your money or both. Share the information, teaching is vital to passing on that we can make a difference, even if you can only spare 1 hour a month or $2, YOU can make a difference. WHY you ask, because you can! </div>
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Something that is close to my heart is mental health. Dealing with mental health/illness is something we really do not openly discuss, it is still a taboo and most people think of crazy people, homeless people etc. There are so many people out there (your friends, family, neighbours,
work colleagues) that might not be dealing with things too well and have struggles with depression, anxiety etc this is all part of <b>mental health</b>. To be mentally well. Yes some people do have severe mental health problems and if not properly diagnosed, treated can lead to further issues. I believe we all deserve to be <b>both healthy mentally and physically</b> - we go on and on about diets and losing weight and looking good but we need to concentrate and work on our mental health. Talking about our issues and problems, no matter how trivial they seem. It is hard to open up to people and admit that you might not be on happy street, but if you knew how many other people had the same issues, it would lighten the load just a little bit. I am a big believer that if you get everyone mentally healthy we wouldn't deal with as many issues with obesity, type II diabetes etc. Healthy mind AND body. All so very connected.</div>
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Society puts so much pressure on us to be fit, healthy, good looking,
financially stable and to have materialistic items as measures of our
success. If we are not married and don't have children we are failures
to society apparently, what the?! Who on earth made up these hideous
expectations? Happiness comes in many forms and no one has the right to
tell others that they are not happy! You are the only person to set any
expectations. Setting unrealistic expectations just makes people stressed, unhappy and they get depressed and anxious. Many commit suicide. They didn't have a mental illness, they weren' t mentally healthy. Some people truly believe they cannot cope and that they don't have any other choice. I know most people see it as a form of weakness or disrespect, but until you have been there, you will never ever know. </div>
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On the outside I am always such a happy person, always having a laugh and running around like a mad woman but I have suffered anxiety and depression, I know what it is like to have those really low, low dark days, it can be quite debilitating. First time I was very low/depressed I was living in London (that is normal right? I hear people ask) I honestly thought I was because of the work I was doing at the time, at a hospital dealing with very sick patients on a daily basis, but I really was homesick from my family, friends in Australia. The one thing that stood out from me was how quickly I just assumed in my mind the reason I was crying constantly and drinking myself to sleep most nights was, after many hours of counselling with the hospitals therapist I became aware that I was suppressing emotions and feelings and that really frightened me. We can talk ourselves out of any situation and think we have dealt with things, but in reality we haven't, this can manifest and get out of hand for many people. Even though I can talk the leg off a sheep (blame the Irish genes) I find it very hard to talk about how I am <b>actually</b> feeling, at my lowest I too felt that I was weak and I didn't want to burden others with my problems. I am lucky that I was aware of this and I now know how to ride out those dark days or deal with things that make me anxious, I also can talk about it more opening with friends and family (most days). But the one thing that really opened my eyes was that SO many people do not have the same help around them, they cannot reach for help, they often feel alone and isolated, even though this might not necessarily be the case to any outsider looking in. We need to let people know it is OK to reach out and ask for help. <br />
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Becoming a trainer originally was to teach others. Teaching them they can achieve whatever they set out to achieve, that they <b>CAN</b> do it. It isn't always about looking good, it is about feeling confident and in control of your body <b>and</b> mind. To stress less, to relax and enjoy life instead of being stressed about diet, weight etc. Exercise releases great endorphins that will help you feel better, sleep better and can help you adapt to any struggles that little bit easier. Everything is connected. </div>
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So I got an email from the great people at the <a href="http://www.inspire.org.au/get-involved" target="_blank">Inspire Foundation</a>. They are doing a Healthy Minds challenge, you can pick anything you like to challenge yourself to raise funds & awareness, I am mixing my love of exercise and helping charities by doing the 9km Blackmores Bridge run. Thanks to my great friend Michelle Arnold for donating it to me! I may not complete the run in Michelle times but I will give it an awesome GO! I am pumped, have gotten an email back from my physio with the all clear (and strict rehab regime to follow until them) for my knee issue!!! Yippee. So my link is below, please dig deep into your pockets donate a little happiness to others. And if you are doing the bridge run and see me (will try get an Inspire shirt) please make sure I am still running!! Cheers.</div>
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Support my fundraising page <a href="http://www.everydayhero.com.au/donna_martin_5">http://www.everydayhero.com.au/donna_martin_5</a></div>
<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-56752921650269626952012-08-27T11:20:00.001+10:002012-08-27T11:23:56.535+10:00No starving yourself!!<div style="color: #3d85c6; font-family: "Trebuchet MS",sans-serif;">
I seem to have interesting chats online or with people about nutrition & still so many people still believe that lowering calories to a <b>really low level</b> will help them with their goals! Maybe dropping muscle & a little fat on the scales but that isn't how you get healthier, fitter & stronger!<br />
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UNDERSTAND WHAT YOU ARE DOING TO YOUR BODY BEFORE YOU COMMENCE MAD LOW CALORIE DIETS. If you understood what you were doing, trust me you would NOT continue. </div>
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I hate the word calories! Most people don't have a positive feeling about calories (or a complete understanding of how they work). I prefer to use the word fuel for energy. What most people forget is that your body requires a certain amount of fuel to function daily, for key body functions (heart beating, brain function, breathing) etc. So reducing your energy/fuel to way below what your body needs IS NOT GOING to be good for you long term. </div>
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Stop worrying about the <b>freaking numbers on the scale. </b> If you are HONESTLY eating good healthy foods (including FATS) and moving your body you WILL shed weight that you do not require. By all means use it as a guide, but you should know from how you feel, energy levels, your favourite black work pants or jeans. Mirrors are amazing things too. Trust yourself. What you put in your mouth reflects in the mirror. Dropping weight fast is NOT good unless you need to loose over 50+kgs!!!</div>
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A simple challenge if you will, make 90-100% of your daily foods from the following list ONLY - good fruits(berries best, kiwi, passion fruit, etc), leafy & colourful vegetables, good sources of meats, fats from nuts avocado, coconut oil, nut butters, eggs, fish! Sweet potato is the main starchy carb (no white potato, no pasta, no grains, cereals)! </div>
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Black coffee, water, black tea. NO soft drinks, limited alcohol & no sugar. </div>
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Reduce <b>all</b> processed foods!! Really limit grains & dairy (especially skim or diet products) Have full cream milk if you need it (for those avid tea drinkers). I know I love my Greek yoghurt though,<b> full fat</b> a couple times a week).<br />
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Give up your two or three SKIM lattes a day!! Trust me, swap them for some healthy berries and nuts and a long black, you will notice the difference. <br />
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Having two skim milk coffee's a day is NOT good for you... so much sugar. I prefer to get my calcium and healthy fats from 20 almonds. If I feel like something sweet I will go for natural sources (strawberries, blueberries). I prefer 12g of fat that my body can utilise than 12g SUGAR. Give it a try, I used to LOVE my skinny latte and now I do not miss them at all. You have to change your mind to change your body.<br />
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Your body will take a while to adjust to NEW healthy habits. Give yourself a minimum 4 weeks. Give yourself time to plan foods, to plan when you will shop, when you will prepare foods - if you fail to plan, you will plan to fail. Simple. Schedule in your workouts and stick to them, you don't cancel work appts do you or other appts, same with exercise. Try something new (i have a few fab ideas on my <a href="http://www.fitbydons2012.blogspot.com.au/2012/08/challenges-from-vinyasa-to-bike.html" target="_blank">bucket list</a>)!<br />
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A fitness challenge to aim for <a href="http://www.fitbydons2012.blogspot.com.au/2012/08/donnas-strength-stabilization-session.html" target="_blank">click here</a>.<br />
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Fresh foods is best. Here is a great <a href="http://fitbydons2012.blogspot.com.au/2012/08/healthy-recipes-for-you-to-try.html" target="_blank">sample of yummy healthy delicious foods</a>. Smart choices. Give this a go for the next few weeks. I bet you will feel amazing. Your body will wonder what took YOU so long to get on the healthy eating plan. Here are some more of <a href="http://fitbydons2012.blogspot.com.au/2012/07/what-are-my-favourite-healthy-meals-to.html" target="_blank">my favourites</a>!!</div>
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This will stop the merry-go-round of putting weight on, dieting to loose it then putting it on again. Choose a healthy lifestyle and you will achieve your health & fitness goals. </div>
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<b><span style="color: #3d85c6; font-family: "Trebuchet MS",sans-serif;">I didn't say it was going to be easy, but it will be worth it.</span></b><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-33140785619163596602012-08-22T16:28:00.001+10:002012-08-22T16:28:14.563+10:00Donna’s Strength & Stabilization Session <b><span style="font-family: "Trebuchet MS",sans-serif;">Donna’s Strength and Stabilization Session</span></b><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">(won Lean and Strong competition in Michelle Bridges 12 week transformation program)</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><b><span style="font-family: "Trebuchet MS",sans-serif;">Location Indoor Gym or home with dumbbells</span></b><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Duration 1 - 1.5hrs depending on breaks</span> <span style="font-family: "Trebuchet MS",sans-serif;">& fitness level. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I would time yourself completing this and aim to reduce the time it takes to complete. If you can only do 1 x through, that is fine, you have to start somewhere, you always have room for improvement.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Warm up on rower – 3 x 400m – aim for 2:20 split</span> <br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Alternating with 10 burpees</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Complete circuit below, aim for 3 x rounds, finish each exercise before moving onto next one, limited rest during each round</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">20 bodyweight squats *or dumbbell squat press with 5-10kg db*</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">20 pushups on toes or walking l</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">pushups on step/medicine ball</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">10 jump squats</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">20 walking lunges holding weight (5-15kg plate, 10-15kgdumbbell or 5-10kg medicine ball)</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">20 renegade rows with 4-8kg dumbbells (alternating arms, 10 each arm) **see links below</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">10 burpees</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">10 jumping pull ups</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">10 tricep dips</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">10 plank to push up </span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><b><span style="font-family: "Trebuchet MS",sans-serif;">Stretches</span></b><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Standing quad stretch</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Hamstring stretch</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Hip opener</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Lower back stretch</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Chest stretch</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Tricep stretch</span><br /><br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-27039601984900287342012-08-22T16:20:00.000+10:002012-08-22T16:44:48.386+10:00Why do you hate exercise? Is it all in your mind?<div style="font-family: "Trebuchet MS",sans-serif;">
Why do you exercise? Is it to feel healthy, get fitter and be strong? Or is it to lose weight. If you are doing the same thing over and over again and not making any progress, why do you continue to repeat the same processes, time and time again? If you saw a person banging their head against a wall all the time, wouldn't you stop them? </div>
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What words do you think of when you hear "exercise", what emotions do you have attached with that word? Does it fill you with dread, anxiety or does it make you smile and feel good? How you <b>think</b> about exercise will reflect on how you exercise. </div>
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I have been noticing peoples reaction when I mention the E word, I would say in my rough calcuations that 90% of people roll their eyes or moan something about "not doing enough"! Do you feel the same? Why is that do you think? Have we trained our minds to think that it is a negative thing, or is that just for some of us? Do we feel we HAVE to exercise? </div>
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<i><b>Exercise - Activity requiring physical effort, carried out esp. to sustain or improve health and fitness.</b></i></div>
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You know you will feel better once you have trained, you know that your body appreciates you giving it a little physical training - so time to train your mind to think the same. Your body has so much adrenalin to dispense every day, you just need to learn how to tap into it.... work out what do you LIKE doing? No point dragging your sorry ass to the gym to do spin three times a week if you hate it. I guarantee you are doing it out of GUILT. Well stop it. </div>
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Feeling guilty is something we all need to STOP doing. Yes you will have your health & fitness goals but make them measurable, so you WILL achieve your goals. Set your goals too big, you will fail. Simple. Small goals to link into bigger goals will give you the confidence and courage to strive further, you will notice how far you have come and it won't be so daunting. </div>
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There are so many ways you can move your body that will still be classed as
exercise without having to kill yourself or your exercise mojo.
Try something different like finding walking tracks/bike tracks, swimming, dance classes, martial arts, indoor climing, fencing, team
sports. That will keep things interesting, nothing like variety. Don't be afraid, ask for help or someone to show you, we don't all know everything do we? But we can learn, I always like to be a sponge, absorbing NEW things, daily. I love it. It inspires me.</div>
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I love training outside! In the warmer months I will be more outside than in the gym and you don't need a fancy membership to be able to mix up your training. Having run bootcamps for the last 3 years I have noticed ONE thing, everyone loves that feeling of achievement, getting out of bed to attend bootcamp can be hard for most people.</div>
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So mix things up with your sessions - here are some of my favourite sessions that I can do indoors and can also take to the park with my ipod on for a good solid 45min workout. You have lots of other stuff to do, do not make exercise longer than it needs to be! Quality over quantity.</div>
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<b>Tabata training</b></div>
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Is a form of <span class="st">High Intensity Interval Training(HIIT) and </span>involves performing 20 second intervals of all-out intensity, followed
by 10 seconds of rest. This cycle is repeated 8 times, making the entire
interval workout last only 4 minutes. Choosing between 4 - 10 exercises (average 6-8). You can download apps on the iphone which will count for you! I highly recommend it, still works with your music... NO distractions.</div>
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<b>My fav Tabata session I created</b></div>
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Rower or treadmill warm up (sprints)</div>
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Turkish getups or squats</div>
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Pushups</div>
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Squats with medicine ball press (heavy med ball)</div>
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Tricep dips</div>
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Clean & press (with bar/weights) if outside sprints, hills or stair runs</div>
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Plank with side tap</div>
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Pull ups</div>
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V sit ups</div>
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<b>HIIT</b></div>
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Is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods - good pumped up cardio.</div>
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A HIIT session consists of a warm up period of exercise, followed by
six to ten repetitions of high intensity exercise, separated by medium
intensity exercise, and ending with a period of cool down exercise. The
high intensity exercise should be done at near maximum intensity. The
medium exercise should be about 50% intensity. The number of repetitions
and length of each depends on the exercise. The goal is to do at least
six cycles, and to have the entire HIIT session last at least fifteen
minutes and not more than twenty.</div>
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<b>HIIT training </b>- want to increase your running distance, try incorporating jogging with walking at different intensities. Adjust it to suit your goals.</div>
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<b>Circuit</b></div>
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Moving between a certain amount of exercise stations after 30 seconds, limited breaks in-between for a set time. You can mix exercises between cardio and resistance training.When one circuit is complete, one begins the first exercise again for
another circuit. Traditionally, the time between exercises in circuit
training is short, often with rapid movement to the next exercise.</div>
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<span style="font-family: "Trebuchet MS",sans-serif;">A good circuit training course works the different sections in the body individually. An example of a circuit may be</span><sup class="reference" id="cite_ref-0"><span style="font-family: "Trebuchet MS",sans-serif;">.</span></sup><br />
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<b>Upper-body</b></div>
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<li>Squat ups</li>
<li>Bench dips</li>
<li>Back extensions</li>
<li>Pull ups</li>
<li>Medicine ball chest pass</li>
<li>Bench lift</li>
<li>Inclined press up</li>
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<b>Lower-body</b></div>
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<li>Squat jumps</li>
<li>Compass jumps</li>
<li>Step ups</li>
<li>Shuttle runs</li>
<li>Bench squat</li>
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<b>Total-body</b></div>
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<li>Burpees</li>
<li>Treadmills</li>
<li>Squat thrusts</li>
<li>Skipping</li>
<li>Sit ups (lower abdominals)</li>
<li>Stomach crunch (upper abdominals)</li>
<li>Back extension chest raise</li>
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-45878425278914710612012-08-20T14:50:00.002+10:002012-08-20T14:50:16.110+10:00Challenges from Vinyasa to Bike Courses.....my mini-bucket list!<div style="font-family: Verdana,sans-serif;">
The little things that you say you always want to try and never do, what are those little things? Life is too short... I am going to cross a few of the easier (well easy to arrange) ones...... NO more excuses, not enough time, too busy? Money? Pfft... work them into the schedule. I have decided to step outside my little comfort zone and try a few new things - see how they go! Have nothing to lose and it will distract me from eating chocolate and drinking red wine (to achieve my health & fitness goals). Nothing to major to start with.... I figure I do a lot already with charity walks, fundraisers, fitness events etc. </div>
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Incorporating fun activities into one's schedule.... will blog about these new experiences of course! So many things on my list.. here are a few.... some are just fun things I have come across, others are fears (they will be more apparent)!</div>
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<li><a href="http://www.bikramyoga.net.au/index.php/newcomers/introductory-pass?view=featured" target="_blank">Bikram</a> (Vinyasa) yoga</li>
<li>Baking/cooking healthy recipes (using online blogs, recipe books as guides)</li>
<li>Open water swimming (without hyperventilating)</li>
<li>Writing courses (to help with blogs, getting my brain used to writing... )</li>
<li>City bike riding courses (one is tres nervous on bicycle in the big city) to lead to moped courses...</li>
<li>Write a book</li>
<li>Book free Mac training (learning how to better utilise my Mac, especially iphoto)</li>
<li>Visit more Eco Grow markets & stalls to buy fresh produce, sharing details with others</li>
<li>Experience more walks in Sydney (besides the Spit to Manly, Bondi to Coogee) revisit Oxfam tracks</li>
<li>Trapezing (last visit was a mess, I was a wreck)</li>
<li>Move in with my gorgeous boyfriend, a house </li>
<li>Create a vegetable/herb garden</li>
<li>Adopt a dog from the RSPCA</li>
<li>Join the Big Sister program through the <a href="http://www.ywcansw.com.au/" target="_blank">YWCA</a> </li>
<li>Make macaroons</li>
<li>Return my hair colour to a more natural one</li>
<li>Go to Waterworld/Movie World</li>
<li>Go camping!</li>
<li>Eat dessert only at a restaurant</li>
<li>Photo-a-day of ME - September </li>
<li>Watch more Arthouse movies at Dendy</li>
<li>Get more ink!! </li>
<li>Re-watch The Bucket List</li>
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-13681057332916575832012-08-17T14:26:00.003+10:002012-08-17T14:34:58.392+10:00Why weight training? Want results? Add it into your training... <div style="color: black; font-family: Verdana,sans-serif;">
Weight Training - training with weights. Many people are afraid of the weight's area at the gym. It is a common fact. I know when I train I am pretty much the only girl training in the weights section of most Fitness First gyms I go too. Why? Because most women (and some men) still believe that killing themselves with cardio will give them the body they desire.</div>
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WRONG.</div>
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Cardio gets you cardiovascular fitter, by strengthening your heart and lungs. More blood flow to your body and it's organs.</div>
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Weight training will help you get stronger, build a strong core, stronger muscles, you will look leaner and also burn more bodyfat at REST. Yes people, burning more at rest.</div>
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Cardio and weight training work together to ensure you are fit, healthy and strong. </div>
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If your goal is to run marathons, then you will stick to training that will enable your body to run for long durations, this will include strength training (weights). You obviously don't have to do strength training to actually do a marathon but it will enhance your training.</div>
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Train for your goals. Swimmers, triathletes, runners all move differently and will adapt a training program to suit their needs. But for most of us, we just want to be fit, healthy and maybe even feel good about your body.</div>
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Your body will <b>adapt</b> to any changes that you give it, but it is your head that stops you. The fear. Fear of failure, falling over, embarrassing yourself stop so many people from achieving their goals. Of course you aren't going to know exactly what to do in a weights area of the gym if you have never done weights before, your brain only knows what signals it has received from other training you have completed. But you didn't know how to walk or talk at one point in your life, did you and how is that going for you now? You CAN achieve anything.</div>
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Keeping your bone density at a safe level you HAVE to do some form of
resistance training, not running or cardio!! Losing muscle will
increase your risk of low bone density. No matter how much calcium you
digest, your body <b>stops laying down new bone in your 30's</b>- you need to stimulate to lay down more - <span class="st"> <i>muscles</i> and <i>tendons</i> NEED to <i>pull</i> on the bones to be stimulated to produce more get the blood flowing through, regenerating the area, having healthy bones, it protects <i>against</i> falls and fractures as well improving balance and strength. (falls and fractures aren't just for older people)!</span> Which promotes overall health and reduction of so many diseases!! Overall health people is our goal. </div>
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Do you want to have a fit and healthy body? More importantly do you want to have strong bones, strong muscles (don't think size, think strength) if you want to step forwards into your goals for fitness and well-being you will steam ahead with adding weight training to your programme 2-3times a week, easy. </div>
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<b>Quality over quantity</b>. Your body needs to recover to grow and adapt to changes. Constantly pushing your body through its paces will slow down this process, you need to:-</div>
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<b>FUEL </b>- clean healthy foods, lots of fresh vegetables, lean meats, good fats and water!!</div>
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<b>RECOVER</b> - if you feel tired, run down, listen to your body. Eat well, sleep well, avoid late nights, avoid loads of alcohol, sugars, get a massage.... LISTEN TO YOUR BODY!<br />
<b>REST</b> - full day rest one day a week MINIMUM (no active recovery)</div>
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Don't compare yourself to how others are training unless you know exactly what they are training for and where in the scheme of things they are up too! They probably have a different goal than you or are at a different achievement process, or they could be over training if they are doing like 10 classes a week!</div>
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<b>LESS IS MORE!</b></div>
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I love a good circuit weights session when I really want to ramp up my heart rate and get some solid training in I will do super-sets and work opposing muscle groups (biceps/triceps) and then through in burpees or jump squats to increase the intensity. Even when I am training a certain body part with weights I am in and out of the gym in 45mins. You don't have to spend hours on training, quality versus quantity! </div>
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So how to get started? Some gyms have great deals for PT so you can have a few sessions and get comfortable with the basics. Pump classes will teach you a few simple lifting techniques which you can practice on your own in the gym - you have to start somewhere! </div>
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I love BB.com (bodybuilding site) they are so informative and you can
really find out about training, read easy articles to get you started.
Check out <a href="http://www.bodybuilding.com/fun/fawnia1.htm" target="_blank">this article</a>! </div>
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Aim for 2 full body weight training sessions a week to get you started.... or you can split the training into upper/lower. This is better if you are time conscious. When the weights get lighter, put them up! You can do it!</div>
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My favourite splits are</div>
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<b>Day 1</b> - Legs & core - squats, walking lunges, step ups, calf raises, deadlifts - warm up on bike or treadmill, do 1 warm up set lighter weights and then 3 sets of each exercise with 10-12reps.</div>
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I add core exercises in between sets ie</div>
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squats</div>
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walking lunges </div>
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plank hold for a minute</div>
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repeat this 2-3 times</div>
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step ups (with handweights if you have strong balance)</div>
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calf raises</div>
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side plank holds each side 30 seconds</div>
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deadlifts</div>
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When you are doing your leg exercises with free weights this is working your core as your body has to stabilise to complete the exercise. This is why I recommend you don't use machines when you first start out! Learn how to train your body and then incorporate these machines for a more isolated workout.</div>
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<b>Day 2</b> - Upper Body - chest press on swiss ball, seated row, shoulder press, lat pulldowns, pushups, tricep dips, back extensions.</div>
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I would mix up the exercises something like this:</div>
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chest press on ball</div>
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alternate with seated row - complete sets and then do</div>
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Lat pulldowns</div>
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Pushups</div>
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then</div>
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Shoulder press</div>
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Tricep dips</div>
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Is the weight too light? My rule of thumb is if the last 2-3 reps you
cannot feel the burn, it is too light, DO NOT BE AFRAID TO GO UP, that
is how you get results otherwise you are not challenging your muscles!!</div>
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If you wanted to do three days on the third day you can mix up the two upper lower, something like this</div>
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<b>Day 3</b></div>
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squats</div>
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chest press on ball</div>
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walking lunges</div>
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lat pulldown</div>
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deadlifts</div>
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pushups</div>
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step ups (with handweights)</div>
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tricep dips</div>
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step ups</div>
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Add one or two cardio/high intensity training days and you are done for the week!</div>
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Other reasons why weight lifting is good for you... read <a href="http://www.hivehealthmedia.com/the-amazing-benefits-of-weightlifting-you-probably-never-knew/%20" target="_blank">this article</a>!</div>
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Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-27464428767502986782012-08-15T15:54:00.000+10:002012-08-15T15:54:10.109+10:00So, about your body! <div style="color: black; font-family: Verdana,sans-serif;">
<span style="font-size: small;">SO I have a question for you, would you like to be your ideal body shape or fit and healthy? We talk so negatively about our bodies and punish ourselves far too much - do these comments sound familiar?</span></div>
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<span style="font-size: small;">"I hate my thighs"</span></div>
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<span style="font-size: small;">"Does my butt look big in this"</span></div>
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<span style="font-size: small;">"I wish I had a six-pack"</span></div>
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<span style="font-size: small;">" She is so lucky she can eat what she wants"</span></div>
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<span style="font-size: small;">"I wish I was skinny"</span></div>
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<span style="font-size: small;">"I wish I didn't have tuck shop arms"</span></div>
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<span style="font-size: small;">"I am too tired to exercise"</span></div>
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<span style="font-size: small;">"I don't have time to train today, had a busy day and the kids....." </span></div>
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<span style="font-size: small;">You get the idea. We are never freaking happy! Something is always happening or "stopping us". There is never going to be a perfect time to commence any change in life, but you have to give it a crack. I love that I have fallen down so many times in my life, because I am a stronger and more determined person for it. I can reflect back on those times when other hurdles appear and know that I will be able to deal with this because I have before. I now believe in myself and I know I can achieve things if I set my heart, soul and my mind to it. Some of us still choose to change our lives by thinking fad diets, quick fixes, or overdoing it with countless exercise classes, give up and wonder why we bothered as nothing worked, did it? </span></div>
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<span style="font-size: small;">Ahh yes... the whole "quick fix" and "I want it now" syndrome. Very common in western society, mostly among women. We quickly drop our IQ because a magazine cover tells us that we can drop 10kgs in five seconds... Think about the other areas of your life, your home, you work, do you sit down and research and plan for your job, business and home affairs? Why not your body and your mind? </span></div>
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<span style="font-size: small;">Did it take you that long to put the weight on or to get unfit? NO. Well sorry to be the bearer of bad news, it ain't going to happen that quickly either. The scales BTW are NOT your friend. They will not show you your dreams. They will make you obsessed, miserable and feeling like you have failed (when you have probably been quite good in some respect). If you cannot focus on anything else except those numbers on that scale, you need to bin them, now. You need to get your head into a healthier space about your body/weight. Because it isn't as simple as the numbers on the scale. They do not reflect who you are, what you have achieved, do they? </span></div>
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<span style="font-size: small;">Stand in front of the mirror every night before you go to bed and say three things you were grateful for today - they could be anything. This is to get you into a positive habit of saying good things about yourself. They don't have to be body related at all. They could be a) I had a great meeting with my manager b) I got the early train home from work c) I feel great after my session at the gym d) saw a great movie with Jane. You get the idea. </span></div>
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<span style="font-size: small;"><b>How you are is how you think.</b> If you think positive, you will reap positive. Yes shite happens, but you know what, it happens to everyone, that is life, that is living, that is part of becoming stronger and more determined to be a better you. Another favourite message from the lovely Mish Bridges, is "stop being the victim". Be strong. Be proud. No more excuses or blaming others. </span></div>
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<span style="font-size: small;"><b>You are what you eat.</b> This takes time obviously to change how you feel within yourself. But notice the small things that happen when you start to take control and eat fresh wholesome foods and move your body - are you sleeping better, stressing less about stuff, is your skin glowing more, do you generally feel happy and more energetic? It will take a few weeks to kick in, but start noticing the little things that change. Stop focusing on the BODY image so much. Fall in love with who YOU are and you will start to find the journey to getting healthier and fitter easier (is there another word for journey, really)?</span></div>
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<span style="font-size: small;">What are the main reasons for not achieving your goals, in general? Here are my reasons that I believe are stopping us from achieving our goals (to be fit, lose weight, run a marathon, learn how to hula hoop, whatever):</span></div>
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<span style="font-size: small;"><b>Fear</b></span></div>
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<span style="font-size: small;"><b><i>The fear of failing</i></b>, the fear of trying something new and being out of your comfort zone, why are we so afraid to try new things, what honestly is going to happen to you? How do you think you will feel once you have completed the task you were afraid of?</span></div>
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<span style="font-size: small;"> (I have visions of me out at Home bush on the trapeze, I so wanted to be calm climbing that ladder and jumping, why was I so scared, I wasn't going to drop to my death, but it still crippled me)</span></div>
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<span style="font-size: small;"><i><b>Fear of being successful</b></i> - what happens if you do achieve your goals, you will be out of your comfort zone so far you won't recognise yourself, which is a positive thing, but it is still change... which leads me to the next point...</span></div>
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<span style="font-size: small;"><b>Perception</b> </span></div>
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<span style="font-size: small;">Why do we worry how people perceive us?. We are so freaking worried about what other people might say or do that it can limit us. Why do we care so much about what people think about us? Be that unique person in your life, be that person that people talk about, saying look what they achieved! If they cannot handle it, then that is their problem and not yours. The issues they have with you are actually a reflection of how they see themselves, harsh but so very, very true. Some people like to see you unhappy because it makes them feel comfortable, that is not healthy and you don't need to be surrounded by toxic people who do not support you 100%.</span></div>
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<span style="font-size: small;"><b>Comparison</b></span></div>
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<span style="font-size: small;">I learnt many years ago that whilst I have long legs I will never look or be like Elle MacPherson (I know I know, I was so shocked too, I used to do her aerobics tape and everything)! Stop comparing yourself to others, they aren't you and you aren' t them. You need to achieve YOUR goals for YOU. You will probably have to do things differently to others to achieve them, because you know what we are all different, our bodies and minds are the same but they are slightly wired differently! Some could have injuries, have food tolerances, allergies - you need to work out what you CAN do and focus on that... you might be surprised what you find out about yourself.</span></div>
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<span style="font-size: small;">***I am not perfect, I don't want to be perfect, I am just me, comfortable in my own skin and need to just give myself that little confidence boost now and then to remind me that I too can achieve anything I set out too.</span></div>
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<span style="font-size: small;"><span style="color: black; font-family: Verdana,sans-serif;">I need to tackle my fears just like the next person... so am thinking let's tackle them together.... <b><span style="color: #0b5394;">what is your biggest fear? Discuss...</span></b></span></span><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-40904075336256403242012-08-13T14:29:00.001+10:002012-08-13T14:32:14.416+10:00Healthy recipes for you to try!<div style="font-family: "Trebuchet MS",sans-serif;">
I find being prepared (especially for breakfast and snacks) keeps me on my healthy eating plan! Here are some of my favourite recipes I have made up or found! Enjoy! Love you to share others you have created or found with the rest of the 10week team! Food dosen't have to be fancy to make, no-one wants to spend hours in the kitchen. A couple cook up days a week and you are good to go, you will get into a pattern and have favourites that you cook time and time again. Add your own flavour to these also.I encourage you to share your recipes... </div>
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<b style="mso-bidi-font-weight: normal;">Egg Muffins</b></div>
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These are great for breakfast, lunch or snacks! They freeze
well too.<span style="mso-spacerun: yes;"> </span>You can bulk them up with any
protein and vegetables that you like.</div>
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You can either use muffin tins sprayed with olive oil or put
cupcake patties in the muffin trays or onto an oven tray.</div>
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*Do not overfill if you are just putting in patties on a
tray, they might expand </div>
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<b style="mso-bidi-font-weight: normal;">Makes 16-20 egg muffins</b></div>
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10 -12 eggs whisked well (use whole eggs)</div>
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1 shallot</div>
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2 zucchini</div>
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3 big handfuls of spinach</div>
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1 cup <span style="mso-spacerun: yes;"> </span>roasted capsicum (red and/or
yellow)</div>
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6-8 slices of cooked bacon or sliced ham</div>
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Fresh basil </div>
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salt and black pepper to taste</div>
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Preheat oven to 180 degrees, grease with olive oil two muffin pans (or one
at a time depending on your pan situation). Whisk all your eggs in a big bowl.
In a food processor throw in the shallot, zucchini, bacon, and peppers and
process until finely chopped but NOT smooth (yuck…). Add this
mixture to your eggs. Throw your spinach into the processor and finely
chop and also add to your eggs. Mix the egg mixture well and using a 1/4
measuring cup, fill the muffin pans Bake for 20-25 minutes or until the
eggs are set in the middle. </div>
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Allow to cool for 15-20mins before putting in fridge or freezer. I use glad
bags and freeze two at a time, they are ready to go! Serve with a green salad, avocado and homemade salsa! YUM</div>
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<b>Baked eggs </b></div>
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I so love this on the weekend or even a cheeky mid week dinner, if you have ramekin dishes these are perfect.... </div>
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I use tinned tomatoes, mix with pref fresh herbs, garlic</div>
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Fry off some onion, chorizo (or bacon) mushrooms if you fancy, do not overcook </div>
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Mix in with tomatoes/herbs, place in ramekin dish and crack egg on top (two if dish fits)</div>
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Bake for about 15-20mins at 160degrees</div>
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Serve with avocado, salsa and spinach</div>
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<b>Quick homemade salsa </b>
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<b>Ingredients</b></div>
<ul id="zlrecipe-ingredients-list" style="font-family: "Trebuchet MS",sans-serif;" type="disc">
<li class="MsoNormal" id="zlrecipe-ingredient-0" itemprop="ingredients" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">2 large ripe tomatoes, diced </li>
<li class="MsoNormal" id="zlrecipe-ingredient-1" itemprop="ingredients" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">1/2 large onion, diced </li>
<li class="MsoNormal" id="zlrecipe-ingredient-2" itemprop="ingredients" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">1 jalapeno pepper, chopped </li>
<li class="MsoNormal" id="zlrecipe-ingredient-3" itemprop="ingredients" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">1 teaspoon lime juice </li>
<li class="MsoNormal" id="zlrecipe-ingredient-4" itemprop="ingredients" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">salt, pepper, and garlic (to taste)</li>
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<b>Instructions</b></div>
<ol id="zlrecipe-instructions-list" start="1" style="font-family: "Trebuchet MS",sans-serif;" type="1">
<li class="MsoNormal" id="zlrecipe-instruction-0" itemprop="recipeInstructions" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">Combine tomatoes, onion, pepper and lime
juice. </li>
<li class="MsoNormal" id="zlrecipe-instruction-1" itemprop="recipeInstructions" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">Add salt, pepper and garlic to taste. </li>
<li class="MsoNormal" id="zlrecipe-instruction-2" itemprop="recipeInstructions" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">Serve. </li>
<li class="MsoNormal" id="zlrecipe-instruction-3" itemprop="recipeInstructions" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">Store fresh homemade salsa in the
refrigerator.</li>
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<b><span style="font-size: 12pt;">Baked chicken, with paprika, lemon garlic (great for large batches for
left overs)</span></b></div>
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<span style="font-size: 12pt;">500g - 1kg chicken breast or thighs (your choice, I love thighs myself)</span></div>
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<span style="font-size: 12pt;">2 tsp paprika</span></div>
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<span style="font-size: 12pt;">1 tsp chilli flakes/or fresh </span></div>
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<span style="font-size: 12pt;">2 cups fresh lemon juice</span></div>
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<span style="font-size: 12pt;">2 tsp garlic</span></div>
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<span style="font-size: 12pt;">Put 500g to a 1kg of chicken breasts (sliced in half ) or thighs (with skin, or without, your choice) in a oven proof dish.</span></div>
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<span style="font-size: 12pt;">Mix paprika, lemon, garlic into a paste and pour over chicken Cover chicken with lid or foil.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-language: EN-AU;"><span style="font-family: "Trebuchet MS",sans-serif;">Bake at 180degrees for 20-25mins, taking cover off for last 5mins.</span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-language: EN-AU;"><span style="font-family: "Trebuchet MS",sans-serif;">*For something different, add chorizo and pineapple to the mix. Delish. </span></span></div>
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<b><span style="font-size: 12pt;">Turkey meatballs, tomato sauce (homemade or tins fine) with zucchini
strips</span></b></div>
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<span style="font-size: 12pt;">I just love <a href="http://www.lifestylefood.com.au/recipes/14832/turkey-meatballs-in-tomato-sauce%20" target="_blank">Nigella's</a> recipe for turkey meatballs. I take out the sugar and use fresh breadcrumbs.</span></div>
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<span style="font-size: 12pt;">Use fresh thyme when you can! Dried is ok. This freezes great too! Serves 4 people. Bulk it up and make lots... mmm.</span></div>
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<span style="font-size: 12pt;">Steam some zuchini slices, and serve.</span></div>
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<b><span style="font-size: 12pt;">Simple Curry</span></b></div>
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<span style="font-size: 12pt;">Seriously, the internet nowadays is a great resource, I have so many favourite links stored with recipes. <a href="http://simplycooking.wordpress.com/2010/02/19/a-simple-curry-with-coconut-milk/" target="_blank">This one</a> I started using this recipe late last year and found it easy, which should be the whole point of cooking. I always have coconut milk and curry paste in my cupboard - just add fresh ingredients depending on your mood! I love a red fish curry with green beans and sweet potato. </span></div>
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<span style="font-size: 12pt;">* use light coconut milk if you want, Ayam brand is best. Don't be afraid to use full fat. serve with steamed vegetables or just have on own. If for lunch serve with brown rice.</span></div>
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<b>Baked Fish</b></div>
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When I get home from the gym and could eat a horse, this is what I whip up.</div>
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Put fish fillets (I use basa) on tin foil</div>
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Mix up soy sauce, ginger, garlic, chilli and a little lemon</div>
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Pour over fish fillets</div>
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If you have a bit of time, marinate the fish in the marinade for 10-15mins then put in oven </div>
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Bake in oven for 20-25mins or until cooked, 180 degrees</div>
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Serve with steamed vegetables (bok choy, asparagus, zucchini, broccoli) or with some sweet potato mash if you fancy.</div>
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<b>Protein Balls</b></div>
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These are great if you really feel like eating bad processed chocolate or lollies - these are a great treat, you can make them and freeze them in sep bags and they will be a much healthier option. I wouldn't eat daily.....</div>
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200g almond meal</div>
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1tbsp cacao powder (or cocoa powder)</div>
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10 dates (chopped super fine)</div>
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1 scoop your favourite flavour of protein powder (I love <a href="http://tonysfeir.com.au/products/naturel-healthy-proteins/pea-protein-isolate/" target="_blank">Tony Sfeir's</a> natural or pea protein) choose one with low sugar and less crap added in.<br />
Mix in a little water to get a good "ball rolling" consistency and roll in coconut.<br />
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<b>Other quick meals that are cheap and easy to plan</b><br />
** Bake sweet potato and other veggies to have with chicken and wild rocket (baked beetroot is great) have raw cauliflower with it and carrots<br />
** Tuna, shallot and celery mixed with lemon juice, have with some baked veggies and/or spinach<br />
** Blend up some fruit, coconut milk into a shake (berries, banana)<br />
** Apple with almond butter (great snack)<br />
** Almonds, blueberries (yum) great when eaten together... try it...<br />
** Kangaroo sausages (or lean meat sausages) on tomato and avocado for breakfast or snack<br />
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Fresh, delicious, colourful and easy to prepare dishes. Do not be afaid to eat healthy foods everyday - do not starve yourself this WILL NOT make you healhier and fitter in the long run - just stuffs up your bodies metabolism and you want that baby firing with great fuel.<br />
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Dressing on salads, make them fresh with lemon juice and herbs. Have greek yoghurt with lemon, garlic, dill etc. Make things fresh. When shopping, stick to the outside of the supermarket except for cleaning products etc. Do not think that museli bars and packaged health foods are GOOD for you. <br />
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Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-30976296769317464752012-08-11T17:12:00.002+10:002012-08-12T18:24:26.152+10:00Kick starting your challenge..... nutrition tips - healthy eatingBeing fit and healthy starts in the kitchen. This doesn't mean you have to eat chicken and broccoli or bland food everyday, that is not living and experiencing great food. You can eat healthy and still enjoy fabulous tasting cuisines. Experimenting with recipes and finding a good dozen that you will cook or prepare regularly and you will start to create a healthy eating habit, it is this healthy eating habit that will make you feel healthier, have more energy, you will sleep better and probably find you feel better overall, your hair glossier, nails stronger, digestion has improved, skin clearer and even your clothes might become a little big on you. <br />
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My first rule is not to label food good or bad. Yes there is food that isn't the best for you & has zero nutritional value, but you need to get out of old habits of associating words with foods, to create NEW habits. If you just buy fresh foods and eliminate all processed foods from your shopping trolley, you will notice a difference. Takes time and a little organisation and planning. If you are organised with your food, preparing your snacks you WILL achieve your goal of getting healthy.<br />
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Second rule - don't think you deserve foods. You don't, I don't care if you have had the worst day ever or you have trained your butt of at the gym, you deserve only to fuel your body with healthy foods it requires to function, that is all. Period. Do not reward yourself with food. You ain't a dog. If you feel like a glass of red, have a glass of red, fancy a square or two of dark chocolate with your evening cuppa, then have it. The world will not end. You will battle those food demons, once you control them you will achieve your goals. Busting your gut in the gym and counting every little bit of food you put in your mouth, will drive you insane and you probably will find you ain't achieving your goals. Is that how you want to live your life?<br />
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I want you to be in control mentally, I want you to not have emotions attached to food. This won't be fixed in 10 weeks but it will start to become apparent. There is so much advice out there, so many plans, do this don't do that.... listen to what works for you. Use this 10 weeks to learn about what you can achieve, not just about the number on those scales, but about who you are, and what you want. Break those habits, take down those walls, love you for you and know that you ain't perfect, who wants to be? You can be great, awesome and achieve wonderful things. You can.<br />
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So for the next 10 weeks, your first aim is to reduce/eliminate processed foods you consume. It will be hard, but like every other challenge you have had in your life, you will succeed. Do not make this to hard for yourself, will take a little to get used to, concept is quite simple but will take time to get used to, creating new habits to last a lifetime. You didn't become who you are overnight did you? Takes time, patience and a little effort.<br />
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So you have seen my favourite meals to make: http://fitbydons2012.blogspot.com.au/2012/07/what-are-my-favourite-healthy-meals-to.html<br />
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These are simple using ingredients available from the store and they are quite varied. You don't have to be a superwhiz in the kitchen. Take time out to prep meals and trust me you will do well, I do two cooking days a week normally, I find freezing stuff works but I also know that if I get to work one day with NO food make up I know what I can have and eat clean still without thinking ahhh feck it today is just a bad day. No way.<br />
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Fresh vegetables, green leafy ones, different colours, eat them all. Refrain from white products (potato, breads, rice)<br />
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Fruit - blueberries, mandarin, apple, figs, strawberries, kiwi fruit, pineapple<br />
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Proteins - meat, kangaroo, fish, salmon, prawns, chicken, eggs, nuts (almonds, brazil nuts, cashews) non roasted nuts, raw.<br />
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Dairy - full fat products (less sugar than diet stuff) do not eat ANY diet products. If you want to really notice a difference give up all dairy except yoghurt a couple times a week. Long black coffees are the best & tea, took me a few weeks to get used to it! Taste buds prefer black <br />
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If you love muesli, make it yourself, have with 1/2 cup with yoghurt, seeds, nuts and fruit. <br />
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No soft drink, no diet products, no packaged goods. No frozen meals unless you cooked them. Allow yourself a glass or two of wine a week, some dark chocolate with green tea, or black tea. <br />
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So what to eat I hear you... I know it is easier to have a suggestion of foods for meals... so here are some great things to eat.... you can eat them anytime of the day, your body doesn't know it is breakfast time, it just needs fuel. So kangaroo for breakfast? YUM yes please.<br />
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Do not starve yourself. If you are hungry you need to eat fat and protein. Do not just eat fruit on its own. Fat should be at least 30-50g a day from meats, proteins etc. Your BODY will love you putting more fat into it for fuel - healthy fats!<br />
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<b>Breakfasts</b><br />
Kangaroo, broccoli, brazil nuts<br />
Omelette with veggies and protein<br />
Fruit with muesli, yoghurt or coconut milk (you can do light version for this, ayam is great)<br />
Egg muffins with ham/salmon<br />
Boiled egg, ham, quarter or half avocado<br />
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<b>Snacks</b><br />
Fruit with nut butter or yogurt (Greek is best full fat, nom)<br />
Egg<br />
Avocado with chicken<br />
Yogurt<br />
Nuts (almonds, brazil nuts, cashews)<br />
Baked apple with walnuts<br />
Protein balls (will post recipe)<br />
Protein shake (pea isolate is good) raw protein powder ok for shakes a couple times a week on the run.<br />
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<b>Lunch</b><br />
Huge spinach salad with chicken, fish, prawns or any meat with beetroot, cucumber, cherry tomatoes, gherkins, onions - lots of colours<br />
Left over dinners<br />
Soups with veggies or baked chicken<br />
Any Protein and veggies<br />
Omelet with prawns and vegetables<br />
Curry with coconut milk (beef, chicken) lots of vegetables, brown rice or quinoa<br />
Shepherds pie with sweet potato mash on top<br />
Baked fish and vegetables (steamed or baked)<br />
Baked chicken, with paprika, lemon garlic (great for large batches for left overs)<br />
Turkey meatballs, tomato sauce (homemade or tins fine) with zucchini strips<br />
Cheeky scrambled eggs with smoked salmon (or tinned tuna, salmon) great for last minute dinner<br />
Seafood and papaya salad (still reliving Thailand experience)<br />
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<b>Dinner</b><br />
Soups, with chicken or fish, salads, bulk up with veggies<br />
Beef burgers with mushrooms, onions on salad (no bread)<br />
Protein stir fry with lots of vegetables, chilli, garlic, fresh herbs ( no pasta.rice or noodles)<br />
Protein with sweet potato mash and steamed veggies<br />
Spaghetti bolognase served on steamed vegetables or baked veggies<br />
Roast meat with baked vegetables<br />
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Use coconut oil, olive oil to cook. Fresh herbs and spice to marinate foods, Lemon, Limes, chilli, garlic. Yogurt with garlic and lemon juice is a great dressing.<br />
No sauces, no salt (soy cause low salt)<br />
<b>Do not be afraid to cook with fat. Or eat fat. </b><br />
Do watch portion sizes - 100g protein for main meals. 10-20 nuts for snack. 100g yogurt. 1/2 cup brown rice, quinoa. 50g sweet potato or pumpkin. Two servings fruit a day only (with protein.fat).<br />
Lots of water, herbal tea, black tea and coffee. If you cannot have coffee black, dash of cream or full fat milk (soy or almond milk if you have those, try not to have too much of these processed products).<br />
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Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com2tag:blogger.com,1999:blog-6070557780338048469.post-82776752545960410952012-08-10T11:11:00.000+10:002012-08-10T12:05:40.582+10:00FITbyDons get fit & healthy challenge..... dare you!<div style="font-family: "Trebuchet MS",sans-serif;">
<span style="font-size: small;">What is your ultimate goal? Your Number ONE goal - to be fitter, healthier? Great... but where do you start? That is a broad goal.Time to put thoughts into action.</span></div>
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<span style="font-size: small;">Winter is hard, you know you should be eating better and moving your body a couple times a week but it is just so hard to get up in the mornings, it is cold, dark, wet, miserable - I totally get it! You have your good days and some not so good days... you are human, you will have those days where you just think it is hopeless, so you go to bed and then continue the next day.</span></div>
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<span style="font-size: small;">In about <b>five weeks time</b> it will be getting warmer and summer will be on it's way (we hope and pray) and you will all be thinking EEEEk beach body isn't ready... well time to get fit and healthy NOW! Put down that hot chocolate, step away from the stodgy dinners and get your body & mind ready for the warmer weather!</span></div>
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<span style="font-size: small;">Let's work together to gain results - getting you feeling healthier, stronger and leaner! Make you feel better, sleep better, reduce stress and also look great.</span></div>
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<span style="font-size: small;">I know I am super keen to challenge myself, I hope you are too! Some of you may even be following another plan at the moment, there are some great ones (Mish Bridges 12WBT and 50-days No Sugar) if you have missed those or are stilll keen to challenge yourself, we can all get fit and healthy together - always nice to know others are going through the same struggles and challenges, together.</span></div>
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<span style="font-size: small;">Where to start I hear you. <b>Start today. Yes a Friday, yes near the weekend.</b> Get the wheels in motion, start thinking and planning today to get ready for Monday!</span></div>
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<span style="font-size: small;">What you need to do, actions and planning are KEY: </span></div>
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<span style="font-size: small;">1. <b>Write down your goals</b>, ultimate goals. In detail. <a href="http://fitbydons2012.blogspot.com.au/2012/06/diet-or-exercise-what-is-answer.html" target="_blank">SMART</a> goals (</span><span class="st">specific, measurable, attainable, realistic and timely)</span></div>
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<span style="font-size: small;"><b>MINE:</b> To eat clean, healthy fresh foods 90% of the time, rid of all processed foods, be organised in the kitchen and have food prepped and ready for each week. Follow my exercise programme 5-days a week to get stronger, end goal to do 10 full body unassisted chin ups. Rehabilitate my knees by completing assigned leg exercise 3 x a week as set out by physio to prepare me for surgery next year. Drop overall body fat to 19% (currently 24%) and increase muscle mass by 4kgs. Oxygen covergirl photo to be sent in by October. <b>LOTS of work to be done.</b></span></div>
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<span style="font-size: small;">2. <b>Plan your week out</b> - when you have work, shopping, cooking prep, family activities, plan it all out, so you know exactly what you have on this
week, planning is key. Some days things won't go to plan, that is life,
but at least you will know where you are at. Plan <b><span style="color: red;">red flag days</span></b>
(fabulous thing I learnt from doing Mish Bridges 12 week plan) write
down those birthday parties, work drinks etc. You can PLAN around them. </span></div>
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<span style="font-size: small;">3. <b>Work
out a rough meal guide</b> for the week - list of fresh foods to make
meals. Have a cooking day if you can and make healthy foods to put in
the freezer, I will share some of my favourite bulk meal recipes that
will help you feel organised and keep you eating healthy. Check out some of my favourites <a href="http://fitbydons2012.blogspot.com.au/2012/07/what-are-my-favourite-healthy-meals-to.html" target="_blank">here</a>.</span></div>
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<span style="font-size: small;">4. <b>Measurements </b>- how are you going to measure your success? I suggest weigh in ONCE a week, do your measurements with tape measure and also have your trusty jeans or black pants that you can measure by. Take a before shot, DO IT, no-one likes the before shot, but I guarantee you you will be so glad you did it when you put it alongside your AFTER shot in about 10 weeks time. </span></div>
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<span style="font-size: small;">5. <b>Rewards</b> - how are you going to reward yourself for your fabulous achievements? Put money aside each week into a kitty and you can do a pamper day, have a manicure, massage, new dress, new shoes... whatever YOU feel like you would love to reward yourself. NO FOOD rewards... </span></div>
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<span style="font-size: small;">6. <b>Positive people</b> - tell a close friend or someone that you can trust for support, some people will try and sabotage you, this is to deal with issues they are having, so just brush it off. People will want to give you cake, tell you that you are fine the way it is... it is your goal remember, so stick to it. Do up a visual board, cut out pictures of people or things that inspire you, put it up near your bed, on your fridge, this constant reminder will keep you positive.</span><br />
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<span style="font-size: small;">Join <a href="https://www.facebook.com/events/435338323185517/?context=create%20" target="_blank">Facebook community </a></span><br />
<span style="font-size: small;">Follow me on <a href="https://twitter.com/fitbydons" target="_blank">Twitter</a> and use #Fitbydonschallenge</span></div>
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<span style="font-size: small;"><b>Blog topics to come:</b></span></div>
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<span style="font-size: small;">Healthy meals and snack recipes</span></div>
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<span style="font-size: small;">Weight training exercises - beginner, intermediate, advance </span></div>
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<span style="font-size: small;">Core strength, how it enhances your training</span><br />
<span style="font-size: small;">Importance of rest days</span><br />
<span style="font-size: small;">Why Sugar is bad for you! </span></div>
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<span style="font-size: small;"><br /></span></div>Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-41274501637387281322012-08-09T10:33:00.002+10:002012-08-09T11:05:37.163+10:00Is that a cupcake?<div style="color: #3d85c6; font-family: "Trebuchet MS",sans-serif;">
You think you are plodding along all nice and healthy and BAM there is a pretty pink cupcake sitting there in front of you, everyone else is having one and you think "I shouldn't" - what do you do? I ate that gorgeous sweet delightful cupcake with its high sugar content..... I had planned my sweet encounter. I knew it was coming.</div>
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It was GOOOD. Enjoyed every sugar licking mouthful. Why you ask, gasp?! Because I had been really good nutrition wise and training wise in the last two weeks since I got back from Thailand, managed to drop a couple kgs on the scale (beer & noodle belly, aka buddha belly) and just felt like a cupcake, with my nice long black. Yummy, delicious, scrumptious, get in my belly. </div>
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The positive thing is I haven't fallen off the healthy band wagon, I have just made the decision to have a little something sweet and enjoyed it. I still ate my healthy snacks for that day and trained like a mofo in the gym. This boys and girls I find works for me and keeps me from "binging". I am not training for a comp, or Olympics (yet) I am getting fitter and stronger everyday, I can tell that from my training and my body shape in the mirror. </div>
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The only person I have to answer to is me. I am human and thank god I am in a healthy mind space about food. We have cake for the next two days at work, but I have already had my little piece of heaven (helps being the person who is responsible for the ordering the cake, so I can work out what I like and what I can indulge in)! Plus I don't really worry about saying NO. People around here are used to me with my "strange" eating habits. </div>
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I don't count calories anymore, I don't worry about doing three classes back to back if I have chocolate, I just make sure the chocolate is yummy and made with natural ingredients! I track my nutrition intake to pretty much keep an eye on my sugar and ensure I get enough fuel (I can funnily enough under eat some days). </div>
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Who wants to live like that so restraint? My wish for everyone out there, even the ones who do seriously have a good solid 10+kgs to lose, is that <b>you are what you eat and think</b>. Start thinking healthy, planning healthy activities with your friends and family, fill your cupboards with good fresh snacks and healthy meal plans. Allow yourself something a little naughty once a week (not a cheat meal or day) no cheating here or binging! Prepare for it, so you will enjoy it, keeping you being on track the rest of the week. If you fall off, well get up and dust yourself off and get back on the healthy wagon, it should become easier and just part of your lifestyle. Learn NEW healthy eating patterns, learn what to buy from the shops, where to get fresh cheaper produce and have a good solid list of quick and easy recipes.... it will take over the old habit and be your new healthy habit. DO IT.</div>
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Do not give yourself the opportunity to be sabotaged by yourself or others. What do YOU want to achieve. Stand on your two feet and say "No, I don't want that, but thanks for asking". What is your goal? We all know you ain't going to get the changes you want until you change. So what are you waiting for? </div>
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-81036596351671187852012-08-06T13:31:00.000+10:002012-08-06T13:31:19.401+10:00Overheard on bus this morning: when I lose "more" weight everything will just be better for me, I know it!<div class="separator" style="clear: both; text-align: center;">
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After hitting the snooze button three times this morning I trundled (trotted? toodled) to work on the #377 bus from Randwick. The bus was packed and I had my earphones in but hadn't pressed the play (trying to juggle bags, gym and handbag) as I caught up with my morning social media networks (who was eating what for breakfast on Facebook and Twitter) it was then I overhead the two very young girls discussing going to the gym after work.</div>
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I smiled, thinking to myself "me too" and kept scrolling down my Facebook feed not really concentrating on the rest of the conversation until I heard "sometimes it is just so hard, you know, trying to lose weight"! I think at this moment I turned my head to the left to actually check out the bodyshape of the young girls - slim, slender. (So glad I had my fake Prada sunnies on from Thailand so they couldn't see my eyes).... then her girlfriend responded with " I know when I lose more weight everything will just be better for me, I know it"! </div>
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I just wanted to lean over and slap these two 24-year old something girls! They have so much in life I am sure, they looked healthy and well dressed, no doubts have great jobs somewhere in the city and still they are still talking about their image, like being underweight and having spaghetti arms is going to be the big saviour, that once they get to their ideal weight (god knows what they weighed, around 50-53kgs?) that everything will just fall into their laps? That being skinny/slimmer than they are now is the answer to everything? </div>
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Now alarm bells rang when she said the word "MORE"... when I lose<b> more</b> weight... now she could of very well lost you know 20 or 30kgs previously, but you could just tell that it was more likely 1-2kgs... I have trained girls like this in the gym...</div>
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This is the point I put on my headphones and starting drafting this blog post. The message still seems to be very loud and clear - you are not accepted or successful unless you are skinny! Arrghhhh. I know not every girl thinks the same but I guarantee you this, there would be many young girls who would say the same thing, guaranteed.</div>
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<span style="color: #3d85c6; font-family: Verdana,sans-serif;">So lets get THIS message right</span><br />
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<b><span style="color: #3d85c6; font-family: Verdana,sans-serif;">Strong is the new skinny, healthy is the new skinny......</span></b><br />
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com2tag:blogger.com,1999:blog-6070557780338048469.post-581131037895242112012-08-01T10:20:00.002+10:002012-08-01T10:20:57.128+10:00Oxygen covergirl competition......<div style="color: #3d85c6; font-family: Verdana,sans-serif;">
That time of year again. I was very excited last year to enter the Oxygen Covergirl contest and am keen to do it again this year..... even if I have been on holidays in Thailand and been a little ahem relaxed with my nutrition.</div>
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Nothing like a tight deadline to really knuckle down with nutrition and challenge myself with training. I have been training hard and feel great after a couple weeks off (swimming, sleeping in, eating, drinking, sleeping, swimming). Gives the body & mind a true break and time to swing it out of the ball park.</div>
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Finding out that I have serious knee issues before my trip didn't help my motivation to train, being limited with the exercise I can do I am going to focus on exactly that, what I CAN do. I have sat down and planned out my training sessions and exactly what I will do to achieve goals. </div>
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<span style="color: #3d85c6; font-family: Verdana,sans-serif;">LOVE a challenge.I have lots of hard work to do. </span><br />
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<b>2011 entry</b></div>
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0tag:blogger.com,1999:blog-6070557780338048469.post-90817700015501515312012-07-11T14:43:00.001+10:002012-07-11T14:43:13.355+10:00Time to recharge the batteries.<div style="color: #3d85c6; font-family: Verdana,sans-serif;">
I used to think I was superwoman. Sometimes I am, I put on that cape and work my ass off, but there are times when I know that my body and mind need a full on break.</div>
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I listen to my body only and ignore comments from other people when they say "push harder, don't stop, no excuses"! Those are other peoples expectations, not mine. There is time when you need that encouragement to help you push through to your goals and then there is time where you really just need to stop, collaborate and listen, I mean relax.</div>
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My battery needs to be recharged, I need my body & mind to reconnect, time to reflect on the events over the last 12 or so months and time to think about which direction I am going in life. I love a little bit of perspective too.</div>
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Time to re-charge. Get away from the daily routine of work, gym, crazy mad city life & head to another country to relax, spend time with myself, my thoughts and of course my lovely man. To spend time together away from our current daily shuffle. </div>
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Everyone is different, some people push themselves into the ground, sometimes it might be worth it (athlete, competing) but I guarantee you everyone would love just a week OFF, no matter what they do.You would be mad if you said you didn't. </div>
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I love that I am going to be away - to eat great food, sleep in, swim, shop, get massages - read a BOOK! That is a huge sign that I am not getting enough down time when I
haven't read a full book in months. I used to read about 10-15 books a
year. Time reorganise my priorities!!</div>
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Next week we head to Thailand... for a blissful 10days of relaxmus. I cannot wait to see how my mind and body feels after getting away from it all.</div>
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<br />Donshttp://www.blogger.com/profile/15502976827914812372noreply@blogger.com0