To paleo or not to paleo?!

So many health buzz words out there all saying that they are fabulous & THE best thing ever for you to follow & be healthy!

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.

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!!

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!

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!

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!

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.

Cottage cheese thighs & size 10 shorts..........

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!


Today I am sore all over. It feels great. I have been a little hit and miss with my full body 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 some 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.

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*

SO many goals, so many things to do - as per my mini-bucket list!  I have so many things I want to achieve and am on the road to achieving them ALL.

Watch this space. The fire is back. Starting with the Blackmore Bridge run, raising money for Inspire Foundation, coming up in 13 days I am pumped.

My Inspire challenge.

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!

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.

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! 

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 mental health.  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 both healthy mentally and physically - 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.

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.

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 actually 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.

Becoming a trainer originally was to teach others. Teaching them they can achieve whatever they set out to achieve, that they CAN do it. It isn't always about looking good, it is about feeling confident and in control of your body and 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.

So I got an email from the great people at the Inspire Foundation.  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.

Support my fundraising page http://www.everydayhero.com.au/donna_martin_5

No starving yourself!!

I seem to have interesting chats online or with people about nutrition & still so many people still believe that lowering calories to a really low level 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!

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.

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.

Stop worrying about the freaking numbers on the scale.  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!!!

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)! 

Black coffee, water, black tea. NO soft drinks, limited alcohol & no sugar.

Reduce all 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, full fat a couple times a week).

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.

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.

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 bucket list)!

A fitness challenge to aim for click here.

Fresh foods is best.  Here is a great sample of yummy healthy delicious foods.  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 my favourites!!

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.  

I didn't say it was going to be easy, but it will be worth it.

Donna’s Strength & Stabilization Session

Donna’s Strength and Stabilization Session 
(won Lean and Strong competition in Michelle Bridges 12 week transformation program)

Location   Indoor Gym or home with dumbbells
Duration   1 - 1.5hrs depending on breaks & fitness level. 

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.

Warm up on rower – 3 x 400m – aim for 2:20 split
Alternating with 10 burpees

Complete circuit below, aim for 3 x rounds, finish each exercise before moving onto next one, limited rest during each round

20 bodyweight squats *or dumbbell squat press with 5-10kg db*
20 pushups on toes or walking l
pushups on step/medicine ball

10 jump squats

20 walking lunges holding weight (5-15kg plate, 10-15kgdumbbell or 5-10kg medicine ball)
20 renegade rows with 4-8kg dumbbells (alternating arms, 10 each arm)  **see links below

10 burpees

10 jumping pull ups
10 tricep dips

10 plank to push up

Stretches
Standing quad stretch
Hamstring stretch
Hip opener
Lower back stretch
Chest stretch
Tricep stretch

Why do you hate exercise? Is it all in your mind?

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? 

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 think about exercise will reflect on how you exercise.  

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? 

Exercise - Activity requiring physical effort, carried out esp. to sustain or improve health and fitness.

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.  

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. 

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.

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.

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.

Tabata training

Is a form of High Intensity Interval Training(HIIT) and 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.

My fav Tabata session I created

Rower or treadmill warm up (sprints)

Turkish getups or squats

Pushups

Squats with medicine ball press (heavy med ball)

Tricep dips

Clean & press (with bar/weights) if outside sprints, hills or stair runs

Plank with side tap

Pull ups

V sit ups

HIIT

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.

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.

HIIT training - want to increase your running distance, try incorporating jogging with walking at different intensities. Adjust it to suit your goals.

 

Circuit

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.

A good circuit training course works the different sections in the body individually. An example of a circuit may be^.

Upper-body

• Squat ups
• Bench dips
• Back extensions
• Pull ups
• Medicine ball chest pass
• Bench lift
• Inclined press up

Lower-body

• Squat jumps
• Compass jumps
• Step ups
• Shuttle runs
• Bench squat

Total-body

• Burpees
• Treadmills
• Squat thrusts
• Skipping
• Sit ups (lower abdominals)
• Stomach crunch (upper abdominals)
• Back extension chest raise

Challenges from Vinyasa to Bike Courses.....my mini-bucket list!

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.

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)!

• Bikram (Vinyasa) yoga
• Baking/cooking healthy recipes (using online blogs, recipe books as guides)
• Open water swimming (without hyperventilating)
• Writing courses (to help with blogs, getting my brain used to writing... )
• City bike riding courses (one is tres nervous on bicycle in the big city) to lead to moped courses...
• Write a book
• Book free Mac training (learning how to better utilise my Mac, especially iphoto)
• Visit more Eco Grow markets & stalls to buy fresh produce, sharing details with others
• Experience more walks in Sydney (besides the Spit to Manly, Bondi to Coogee) revisit Oxfam tracks
• Trapezing (last visit was a mess, I was a wreck)
• Move in with my gorgeous boyfriend, a house
• Create a vegetable/herb garden
• Adopt a dog from the RSPCA
• Join the Big Sister program through the YWCA
• Make macaroons
• Return my hair colour to a more natural one
• Go to Waterworld/Movie World
• Go camping!
• Eat dessert only at a restaurant
• Photo-a-day of ME - September
• Watch more Arthouse movies at Dendy
• Get more ink!!
• Re-watch The Bucket List