Last Monday kicked off round 2 of the Fitness, Form & Function 12 Week Challenge. This time I have 12 amazing ladies signed up for the program.
As a trainer this is enormously exciting. All of the challengers are hungry for information, keen to follow the instructions and get results, and totally engaged in improving their own state of health.
I just wanted to share a little bit of their feedback from Week 1 just in case you're wondering why anyone would commit themselves to 12 Weeks of instruction from a personal trainer:
From Jill, a comment about her Body Balance experience on Friday morning:
"What a way to workout this morning with that stunning view on such a perfect day. Pity you missed it Simone. Need a mirror on the opposite wall".
(Being the trainer I am I put my back to the view so the team could enjoy it)
From Kel, a comment after her first workout on Tuesday morning:
"Great class this morning I really enjoyed myself, and that's saying something because I can't remember when I actually enjoyed exercising before."
From Louise, a comment after smashing 4 classes last week:
"First week of the fitness challenge! Legs are killing me but loving every minute :-)"
And from Louise on FB today:
"2nd week of the fitness challenge. Lost 1/2 a kilo last week. Let's see what this week brings :-) feeling fabulous!"
There you have it, straight from the horses mouth.
Fitness is different for every individual so it is vital that you find a program that meets your individual needs. 12 Week Challenge may be for you too!
Jump on to our facebook page at https://www.facebook.com/pages/FITNESS-FORM-FUNCTION/348422300286?sk=wall or visit the website at http://www.fitnesscairns.com.au/ to hear more.
Monday, May 30, 2011
Sunday, May 22, 2011
Planking ... what the?
This week I feel like a piece of my brain is missing. I just don't get the whole 'planking' thing and for the first time in my life I find myself agreeing with Tony Abbott.
Now I won't be voting for him anytime soon, but I do like his suggestion that if people have a need to prove themselves, then better to "get on the bike and ride faster or take their surfboard out on the patrolled beach". Not just more sensible, but it has to be more FUN!
How ridiculous is planking?
In the gym everyone groans when the word plank is mentioned, as it conjures up visions of a very challenging static exercise designed to give you abs of steel, via the concentration required to keep the abdominal muscles lifted. Even with my variations and modifications it's still hard to get 'planking' to raise a smile.
In the construction industry is a plank is a piece of wood.
Think about it people ... plank = dull!!
In Pirates of the Carribbean Johnny Depp walked the plank as Captain Jack Sparrow ... and that's probably about the only time 'planking' of any sort is going to rate with me, because he managed to make it look like fun ... and he kind of looks like fun too ;)
In two weeks time Cairns will host the amazing ultra marathon "Challenge Cairns" http://www.usmevents.com.au/Triathlon___Multi_Sport/Challenge_Cairns.htm comprising a 42km; a 180km bike ride and a very long swim. This event will challenge the elite athletes of the world and create a spectator event that inspires, motivates and delivers on the emotional needs of the general public who want and need heroes to aspire to and something to believe in.
Stop planking and start living.
If you want to have fun with social media and find some stuff that will get you moving well, feeling good and having fun, forget planking - get onto FB and try these:
USM Events
Lance Armstrong
ViPR
TRX Training
and my personal favourite - Fitness, Form & Function!
If you still feel the need to plank, well, try and do it properly Paul Chek has some ideas. See the links and inject the fun back into life.
I still love this one for pure passion ... note, no planking!!
Now I won't be voting for him anytime soon, but I do like his suggestion that if people have a need to prove themselves, then better to "get on the bike and ride faster or take their surfboard out on the patrolled beach". Not just more sensible, but it has to be more FUN!
How ridiculous is planking?
In the gym everyone groans when the word plank is mentioned, as it conjures up visions of a very challenging static exercise designed to give you abs of steel, via the concentration required to keep the abdominal muscles lifted. Even with my variations and modifications it's still hard to get 'planking' to raise a smile.
In the construction industry is a plank is a piece of wood.
Think about it people ... plank = dull!!
In Pirates of the Carribbean Johnny Depp walked the plank as Captain Jack Sparrow ... and that's probably about the only time 'planking' of any sort is going to rate with me, because he managed to make it look like fun ... and he kind of looks like fun too ;)
In two weeks time Cairns will host the amazing ultra marathon "Challenge Cairns" http://www.usmevents.com.au/Triathlon___Multi_Sport/Challenge_Cairns.htm comprising a 42km; a 180km bike ride and a very long swim. This event will challenge the elite athletes of the world and create a spectator event that inspires, motivates and delivers on the emotional needs of the general public who want and need heroes to aspire to and something to believe in.
Stop planking and start living.
If you want to have fun with social media and find some stuff that will get you moving well, feeling good and having fun, forget planking - get onto FB and try these:
USM Events
Lance Armstrong
ViPR
TRX Training
and my personal favourite - Fitness, Form & Function!
If you still feel the need to plank, well, try and do it properly Paul Chek has some ideas. See the links and inject the fun back into life.
I still love this one for pure passion ... note, no planking!!
Wednesday, May 4, 2011
Get Nana off her meds!!
Is it possible to eat, move and be healthy in this world without the use of synthetic drugs, pain killers, multivitamins, and the assortment of 'natural' tablets that are available to us?
Well, quite simply, YES.
My 70 year old formerly hypertensive client is testament to that.
It's a choice. This is just my opinion, and I am in the fortunate position of never having had a major illness or disease. I got bashed about by Glandular Fever when I was 16, and a bit of self inflicted smokers cough a few years back, but for the most part I am one of the lucky ones that live in a healthy body.
You can be too.
Over the past twelve months in my life as a Personal Trainer I have watched some amazing transformations in people who had been condemned to a life on pills, according to their well qualified doctor. In amazement their doctor's have sat back and one by one reduced and eliminated doses of betablockers, painkillers and sedatives. Is this amazing, or just the well deserved result that comes from taking responsibility for one's own health?
It is simply taking responsibility.
Life Success Coach Kurek Ashley says that responsibility means have the ability to respond to whatever life gives you. Instead of shifting blame and finding excuses for things not being how we would like them to be, we have the ability to respond to events, circumstances and people and create the life that we each deserve.
Translate this to your own health. Who ate the cheeseburger?? The golden arches may have made it but only YOU can facilitate the passage of that dose of poison to your stomach; and the subsequent transfer of fat to your hips, cholesterol to your blood and plaque to your arteries. Each one of us is able to respond to the stimulants in our environment and make sensible, informed, educated choices that will result in a metabolically fit and healthy body that can thrive pain free without medication.
Add to that a little well considered movement on a regular basis. Take responsibility and get active in a healthy and energetic way, preferably in a group with an instructor or individually with a personal trainer. Now you have the formula for improved cardiovascular health, improved bone density and lean muscle mass, improved mental function and mental health, and an overall feeling of well being that helps you to make better choices and be even more responsible about the fuel that you use. Net result - feel better, look better, live longer and save money on doctors bills, medication and bad food!!!
I want to share a great story that I heard last night from one half of a dynamic couple that I train. He was in a serious car accident 9 years ago and has suffered chronic neck and back pain and headaches ever since, to the point that neurofen was standard issue with each meal. Since taking responsibility for his own state of wellbeing at the start of this year and virtually eliminating alcohol and fried and processed food, she now does not need to buy neurofen at all.
Amazing ... or simply the result of taking responsibility?
Well, quite simply, YES.
My 70 year old formerly hypertensive client is testament to that.
It's a choice. This is just my opinion, and I am in the fortunate position of never having had a major illness or disease. I got bashed about by Glandular Fever when I was 16, and a bit of self inflicted smokers cough a few years back, but for the most part I am one of the lucky ones that live in a healthy body.
You can be too.
Over the past twelve months in my life as a Personal Trainer I have watched some amazing transformations in people who had been condemned to a life on pills, according to their well qualified doctor. In amazement their doctor's have sat back and one by one reduced and eliminated doses of betablockers, painkillers and sedatives. Is this amazing, or just the well deserved result that comes from taking responsibility for one's own health?
It is simply taking responsibility.
Life Success Coach Kurek Ashley says that responsibility means have the ability to respond to whatever life gives you. Instead of shifting blame and finding excuses for things not being how we would like them to be, we have the ability to respond to events, circumstances and people and create the life that we each deserve.
Translate this to your own health. Who ate the cheeseburger?? The golden arches may have made it but only YOU can facilitate the passage of that dose of poison to your stomach; and the subsequent transfer of fat to your hips, cholesterol to your blood and plaque to your arteries. Each one of us is able to respond to the stimulants in our environment and make sensible, informed, educated choices that will result in a metabolically fit and healthy body that can thrive pain free without medication.
Add to that a little well considered movement on a regular basis. Take responsibility and get active in a healthy and energetic way, preferably in a group with an instructor or individually with a personal trainer. Now you have the formula for improved cardiovascular health, improved bone density and lean muscle mass, improved mental function and mental health, and an overall feeling of well being that helps you to make better choices and be even more responsible about the fuel that you use. Net result - feel better, look better, live longer and save money on doctors bills, medication and bad food!!!
I want to share a great story that I heard last night from one half of a dynamic couple that I train. He was in a serious car accident 9 years ago and has suffered chronic neck and back pain and headaches ever since, to the point that neurofen was standard issue with each meal. Since taking responsibility for his own state of wellbeing at the start of this year and virtually eliminating alcohol and fried and processed food, she now does not need to buy neurofen at all.
Amazing ... or simply the result of taking responsibility?
Thursday, April 28, 2011
Can we win it? YES WE CAN!!!!
It's a big call, but it's a good call. Our Skytrans Cairns Taipans have absolutely everything going for them this afternoon as they go head to head with the New Zealand Breakers. This is the only hurdle the team has yet to clear this season - beat the Breakers at home.
Cairns Taipans are a sensational unit working together right now towards a common goal.
The starting line up is strong; the bench is strong - there's no-one on that team right now that doesn't deserve the court time and everyone knows how to make it count. Tait smashing 3 pointers, and Brebner's work under the hoop in the 2nd grand final is so confidence building; not to mention Dillon's defence, Ubaka's magic, Crosswhite's consistency, etc, etc, etc ad infinitum. Oh, and did I mention Dorsey??? What about Dorsey!!!! AMAZING.
This season has presented opportunity after opportunity for the team to dig deep and find out what they are really made of ... and the Perth Wildcats, the Adelaide 36rs and the Townsville Crocs all now know how it feels to get smashed at home.
Everyone that I have spoken to this week believes the Cairns boys can win and will win.
No pressure of course, we just know that YOU CAN DO IT!!!
Take the energy of last Sunday's home crowd with you when you hit the court today and ....
LET'S GO TAIPANS, LET'S GO. Let's bring it home boys!
....royal wedding??? What royal wedding? ONE HD is the only place to be, 5:30 tonight!!
Cairns Taipans are a sensational unit working together right now towards a common goal.
The starting line up is strong; the bench is strong - there's no-one on that team right now that doesn't deserve the court time and everyone knows how to make it count. Tait smashing 3 pointers, and Brebner's work under the hoop in the 2nd grand final is so confidence building; not to mention Dillon's defence, Ubaka's magic, Crosswhite's consistency, etc, etc, etc ad infinitum. Oh, and did I mention Dorsey??? What about Dorsey!!!! AMAZING.
This season has presented opportunity after opportunity for the team to dig deep and find out what they are really made of ... and the Perth Wildcats, the Adelaide 36rs and the Townsville Crocs all now know how it feels to get smashed at home.
Everyone that I have spoken to this week believes the Cairns boys can win and will win.
No pressure of course, we just know that YOU CAN DO IT!!!
Take the energy of last Sunday's home crowd with you when you hit the court today and ....
LET'S GO TAIPANS, LET'S GO. Let's bring it home boys!
....royal wedding??? What royal wedding? ONE HD is the only place to be, 5:30 tonight!!
Friday, April 15, 2011
Make a better choice!
My good friend Tegan (schoolteacher) was telling me a story recently of a child who needed to 'make a better choice'. Her words, and what a great phrase!! She asked him to do just that, and he did, because it made sense, and order returned to the classroom.
Children are highly intelligent, intuitively guided, individuals to whom we should listen and from whom we can learn a lot.
Children are happiest when they are communicating, at play, learning, outdoors breathing fresh air and laughing. Toddlers laugh on average about 3,000 times a day and adults would be lucky to laugh 300 times a day.
In life, we are confronted every day with opportunities to make a better choice, and yet in our adult lives and minds every day we poison our bodies and our minds with the garbage that spews forth from all manner of advertising and marketing material that bombard the environment at every turn. We have become numb to the true sensations of life by believing all that we are told, rather than feeling all that we know.
My challenge to you today - make a better choice.
If you think you should smoke a cigarette ... Make A Better Choice (MABC)
If you think McDonalds is a good option for lunch ... MABC
If you are thinking of putting your kid in front of Dora or Ben 10 on TV ... MABC
If you want to nit pick with your spouse about the way things get done ... MABC
If you are planning to poison your liver with gallons of booze ... MABC
I will never point a finger at a problem unless I am willing to lend a hand with a solution, so here are some better choices ...
Smokers - Go for a walk - no cigarette
Maccas Junkies - Go to the local markets and meet the green grocers - try their fresh produce
TV addicts - Have a conversation with your kids - brainstorm fun things to do together
Naggers - Tell your partner 3 things you absolutely LOVE about them
Drinkers - try water
I am an ex-smoker of 13 years - everyone CAN change, you simply need to want it enough.
There is always an alternative and if you can't find it, I humbly suggest that you might be focusing on the wrong things.
Today, live the best day of your life and make a better choice.
Children are highly intelligent, intuitively guided, individuals to whom we should listen and from whom we can learn a lot.
Children are happiest when they are communicating, at play, learning, outdoors breathing fresh air and laughing. Toddlers laugh on average about 3,000 times a day and adults would be lucky to laugh 300 times a day.
In life, we are confronted every day with opportunities to make a better choice, and yet in our adult lives and minds every day we poison our bodies and our minds with the garbage that spews forth from all manner of advertising and marketing material that bombard the environment at every turn. We have become numb to the true sensations of life by believing all that we are told, rather than feeling all that we know.
My challenge to you today - make a better choice.
If you think you should smoke a cigarette ... Make A Better Choice (MABC)
If you think McDonalds is a good option for lunch ... MABC
If you are thinking of putting your kid in front of Dora or Ben 10 on TV ... MABC
If you want to nit pick with your spouse about the way things get done ... MABC
If you are planning to poison your liver with gallons of booze ... MABC
I will never point a finger at a problem unless I am willing to lend a hand with a solution, so here are some better choices ...
Smokers - Go for a walk - no cigarette
Maccas Junkies - Go to the local markets and meet the green grocers - try their fresh produce
TV addicts - Have a conversation with your kids - brainstorm fun things to do together
Naggers - Tell your partner 3 things you absolutely LOVE about them
Drinkers - try water
I am an ex-smoker of 13 years - everyone CAN change, you simply need to want it enough.
There is always an alternative and if you can't find it, I humbly suggest that you might be focusing on the wrong things.
Today, live the best day of your life and make a better choice.
Friday, March 25, 2011
"The fortune is in the follow through"
This is something I heard this week on some material I was listening to by a wonderful man named Kurek Ashley.
Kurek is a Peak Performance coach and as part of a commitment that I made to my networking group I chose to review his Life Success Club CDs. Let me start by saying how LUCKY I am to have been given this task.
Sometimes in life it's easy to see what is needed to achieve the goals you have set for yourself, and yet at the same time it seems almost impossible to reach those goals. Kurek Ashley actually gives you the tools to make a real difference and not only hit your goals, but totally blow them out of the water and achieve more than you ever thought was possible.
I know this is true because this morning, after working yesterday from 5am I woke to a clean house (yes I HAPPILY cleaned it myself), sleeping children, contented pets and having taken two big steps towards spending more quality time with my patient and loving partner Stuart ... and still I had enough energy to be able to teach two 'exhilirating' and 'wonderful' (quotes from participants) Body Balance classes this morning. WOW!!!! Right now I'm feeling pretty good.
There were two tiny snippets of the material that I listened to that made the difference to what I achieved yesterday and what I had failed to achieve in the four days before.
1) "The fortune is in the follow through" -
I always know what has to be done, and yet I am able to procrastinate better than anyone I know and come up with an unlimited list of excuses for doing so. Last night I took the Nike approach - just do it! In my head I told myself that "I have more than enough time to achieve all that I want to today" and it worked. I also recognised that doing the stuff that needed to be done, following through, would deliver on the promise that life makes, and enable me today to spend time with my children, spend time on my business and spend time with my partner. The fortune - both personal and material - is in the follow through.
2) At the completion of a task ask 3 questions - firstly, what was great about it? secondly what could I do better; thirdly, how much did I improve this time on the last time.
You can apply these questions to any aspect of your life and it will deliver instant improvement. Consider this - a 3.3% improvement every day over a month, is a 100% improvement in that month.
To get a better result in every aspect of your life these simple questions help you to focus on the positive - what have you done right and how can you make it even better; and then add momentum by celebrating the improvement by acknowledging it in measurable terms.
If you have a dream, and preferably a grand vision dream, then try these two small pieces of advice from Kurek Ashley every day and see if it makes a difference. In 24 hours I feel amazing ... and that's with an average of 5 hours sleep a night for the past week; 2 children under the age of 5 and running my own business.
My grand vision goal this month ... to 'exhilirate' and energise 100 people in my Body Balance class ... when it feels this good, it's too good not to share.
The fortune is in the follow through - keep moving forward!
Kurek is a Peak Performance coach and as part of a commitment that I made to my networking group I chose to review his Life Success Club CDs. Let me start by saying how LUCKY I am to have been given this task.
Sometimes in life it's easy to see what is needed to achieve the goals you have set for yourself, and yet at the same time it seems almost impossible to reach those goals. Kurek Ashley actually gives you the tools to make a real difference and not only hit your goals, but totally blow them out of the water and achieve more than you ever thought was possible.
I know this is true because this morning, after working yesterday from 5am I woke to a clean house (yes I HAPPILY cleaned it myself), sleeping children, contented pets and having taken two big steps towards spending more quality time with my patient and loving partner Stuart ... and still I had enough energy to be able to teach two 'exhilirating' and 'wonderful' (quotes from participants) Body Balance classes this morning. WOW!!!! Right now I'm feeling pretty good.
There were two tiny snippets of the material that I listened to that made the difference to what I achieved yesterday and what I had failed to achieve in the four days before.
1) "The fortune is in the follow through" -
I always know what has to be done, and yet I am able to procrastinate better than anyone I know and come up with an unlimited list of excuses for doing so. Last night I took the Nike approach - just do it! In my head I told myself that "I have more than enough time to achieve all that I want to today" and it worked. I also recognised that doing the stuff that needed to be done, following through, would deliver on the promise that life makes, and enable me today to spend time with my children, spend time on my business and spend time with my partner. The fortune - both personal and material - is in the follow through.
2) At the completion of a task ask 3 questions - firstly, what was great about it? secondly what could I do better; thirdly, how much did I improve this time on the last time.
You can apply these questions to any aspect of your life and it will deliver instant improvement. Consider this - a 3.3% improvement every day over a month, is a 100% improvement in that month.
To get a better result in every aspect of your life these simple questions help you to focus on the positive - what have you done right and how can you make it even better; and then add momentum by celebrating the improvement by acknowledging it in measurable terms.
If you have a dream, and preferably a grand vision dream, then try these two small pieces of advice from Kurek Ashley every day and see if it makes a difference. In 24 hours I feel amazing ... and that's with an average of 5 hours sleep a night for the past week; 2 children under the age of 5 and running my own business.
My grand vision goal this month ... to 'exhilirate' and energise 100 people in my Body Balance class ... when it feels this good, it's too good not to share.
The fortune is in the follow through - keep moving forward!
Thursday, March 10, 2011
Power of the People!
So I've been pretty busy this past two weeks, having moved house and survived and extended period without internet and phone service in the office ... grrrrr!!! And now, I am back.
The halt of technology did not halt the great march forward of the Twelve Week Challenge Team. At the end of week 4 (last week), everyone had significant changes to weight, girth and body composition and with only one third of the program complete this creates a great vision of what can be achieved in the 8 weeks to come.
If you're wondering why a person would commit to 8 weeks of being advised on what to eat, how to think and how to exercise, let me share some of the feedback from the current team that might make it clear:
"My lazy 'ass' is killing me ... thank u I luv the feeling!" (Karen)
"Awesome wished we did one of those (boxing classes) every week" (Richard)
"Thanks for all your time and effort so far. I am enjoying myself and starting to feel better which is really good" (Kerrie)
"I have fun at every workout! I might turn up grumpy and not wanting to be there but always leave with a smile on my dial" (Liz)
"My chiropractor wants your card - he says whatever you're doing, keep doing it because it's working" (Greg)
"I had the best time with Simone today boxing" (Kerrie)
"I feel great after ViPR, I have so much energy" (Leigh)
"Your workouts rock!" (Stu)
"I can stay for boxing - yeehaa" (Rod)
"It feels good (to bench press 20kg) (Mark)
"That was heaps of fun. I've had a great workout, and I'll definitely be here on Friday" (Trent)
"I feel really good, much clearer and more energy (Nyari)
There are so many reasons to take a 12 Week Challenge. Only one of them is weight loss. Each of the individuals on the current challenge has an individual reason for committing to the workouts, the food plans and the mental training.
For some it is to help focus them in their business; for some it is to make time for themselves; for some it is to improve a health condition - high blood pressure, hypothyroidism; or a physical challenge - scoliosis, patella femoral syndrome, sciatica, a permanently damaged bicep muscle; and for some it is to become stronger - physically, mentally and emotionally.
This challenge, now in it's fifth week is so much more than an exercise program to help you lose weight. As the trainer leading the team, I too am on a journey, learning something new every day, every step of the way.
Stay tuned as we embark on Week 6 - I have a special celebration planned for the half way point, and am hopeful of being able to share some pictures of this with you. In the meantime, check out the team at work, boxing it up at last Friday arvo's playout - if you look very closely ... they are smiling .... YEEEEHAAA!!!!
The halt of technology did not halt the great march forward of the Twelve Week Challenge Team. At the end of week 4 (last week), everyone had significant changes to weight, girth and body composition and with only one third of the program complete this creates a great vision of what can be achieved in the 8 weeks to come.
If you're wondering why a person would commit to 8 weeks of being advised on what to eat, how to think and how to exercise, let me share some of the feedback from the current team that might make it clear:
"My lazy 'ass' is killing me ... thank u I luv the feeling!" (Karen)
"Awesome wished we did one of those (boxing classes) every week" (Richard)
"Thanks for all your time and effort so far. I am enjoying myself and starting to feel better which is really good" (Kerrie)
"I have fun at every workout! I might turn up grumpy and not wanting to be there but always leave with a smile on my dial" (Liz)
"My chiropractor wants your card - he says whatever you're doing, keep doing it because it's working" (Greg)
"I had the best time with Simone today boxing" (Kerrie)
"I feel great after ViPR, I have so much energy" (Leigh)
"Your workouts rock!" (Stu)
"I can stay for boxing - yeehaa" (Rod)
"It feels good (to bench press 20kg) (Mark)
"That was heaps of fun. I've had a great workout, and I'll definitely be here on Friday" (Trent)
"I feel really good, much clearer and more energy (Nyari)
There are so many reasons to take a 12 Week Challenge. Only one of them is weight loss. Each of the individuals on the current challenge has an individual reason for committing to the workouts, the food plans and the mental training.
For some it is to help focus them in their business; for some it is to make time for themselves; for some it is to improve a health condition - high blood pressure, hypothyroidism; or a physical challenge - scoliosis, patella femoral syndrome, sciatica, a permanently damaged bicep muscle; and for some it is to become stronger - physically, mentally and emotionally.
This challenge, now in it's fifth week is so much more than an exercise program to help you lose weight. As the trainer leading the team, I too am on a journey, learning something new every day, every step of the way.
Stay tuned as we embark on Week 6 - I have a special celebration planned for the half way point, and am hopeful of being able to share some pictures of this with you. In the meantime, check out the team at work, boxing it up at last Friday arvo's playout - if you look very closely ... they are smiling .... YEEEEHAAA!!!!
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