Ozziepossum's DIY Health & Fitness

October Challenge - Sober October

2011-09-30T20:34:00.000-07:00

Another month down and now we are in October! Where has the year gone?

This month my challenge will be to cut alcohol COMPLETELY for the entire month! OMG! Can I do it? I sure hope so. I think that I have been drinking far too much recently. I admit that I really look forward to days off work, mainly because it means I can have a drink! Does this make me an alcoholic? I sure hope not.

My poison of choice is generally Vodka. I like my vodka with a squeeze of lime and plain old soda. Not too bad you would think, no sugary additives etc. Except that I tend to have far too many of these.

So here goes, Dry October, Oc-Sober, Sob-Tober or whatever name it will go by....... wish me luck :(

September Challenge - Pedal Power!

2011-09-17T19:50:00.000-07:00

Woops! We are almost half way through the month already. Time gets away doesn't it? Anyway, for the month of September I have been more physically and time challenged than ever.

In July I realised that my car Registration was due ($650 +) and was slightly short of cash! So I decided to wait another month before paying registration. So for the entire month of August I took to riding my bicycle everywhere.

I have an awesome Mountain Bike, but the last time I rode it was in the Great Victoria Bike Ride a couple of years ago. I had the worst back pain and had to pull out half way through. As I a result, I came to hate that bike! It's been in storage ever since. Then my brother got hold of a great bike from a work-mate who was going to throw it in the trash! I ended up inheriting this bike by default. I took to riding this bike (a freebie compared to my $1,000 plus bike) everywhere and came to love it!

So, without a car, I rode my bike to the Supermarket (small shops only) to the Post Office, to meet my Personal Trainer and everywhere else. Before I knew it, this bike riding became a habit! So, after realising that I can certainly live without a car, I sold it last month! (There was a tear in my eye when it drove out the garage, I'd had that little bomb of a car for 17 years! It served me well.)

Maybe this month isn't really a challenge, but it does mean more discipline. Keep an eye on the weather, ensure that the shopping list is not too big (or heavy) be sure to carry bike lights, check the tyres, carry a bike lock and more.

This also means no spur of the moment road trips :( and no big grocery shopping trips. No trips to Ikea or Bunnings, well I can still do this but have to think hard about what I do and don't need!

The upside of this is, more cash (insurance plus rego for one year was in excess of $1,000, add car servicing, petrol, Roadside Assist, parking costs etc, hardly worth spending the cash) I am loving getting out in the fresh air (albeit fresh city air) the additional exercise and sunshine!

August Challenge - Basic Gymnastics Moves

2011-08-05T22:46:00.000-07:00

One thing I remember so vividly from my childhood was how much I LOVED gymnastics. I was lucky enough to be at a school where you could take elective classes such as Art, Sport etc. My choice EVERY term was Gymnastics. We had an awesome teacher (Jacko) and it was so much fun!

Sadly at the age of about 13 we moved towns, which meant a new school, and NO gymnastics. So I basically gave it up!

Fast forward almost 30 years (yes, I am approaching my 43rd birthday later this year). I have discovered Gold Medal Bodies! They are set to release their F1 Program which includes basic gymnastic floor skills.

So I have been following along and I cannot believe I can already do the following:

Tripod (Basic Headstand)
Tripod Extensions (Bent knee then Straddle, not so good at the Pike)
Cartwheel
Crow
Handstand (against a wall at this stage)

Little did I realise how heavily the Abdominals are incorporated in ALL of these moves. I have very weak Abs, of course I am working on strengthening them. Yeah, clearly I have forgotten so much from my previous training!

I am still pleasantly surprised that I can do ANY of these moves. I began only a week ago. I could immediately do the cartwheel, but the Tripod Headstand truly surprised me! I can do the Bent Knee, almost do the Pike, the Straddle was attempted and was successful only once! And I can even do the Crow (I have the bruises on my arms to prove it!)

Originally the wall was my crutch for the Tripod, I can now do this without the wall!

My challenge this month obviously is to continue improving with each of these moves. I have to say, I am so excited about this. It has been so much fun so far (and extremely challenging!)

And I am truly looking forward to the release of F1 in the near future!

July Challenge - Chin Ups

2011-07-03T16:45:00.000-07:00

I haven't been able to do true chin-ups since I was a kid. A while back I gave myself a challenge to perform perfect chin-ups. At the time I didn't even own a chin-up bar. Going to the nearest playground was my only option and not very convenient.

I now have my second chin-up bar set up in the door way of our spare bedroom. (The first one was damaging the door frame) I purchased one of those over the top of the door frame gadgets. It's easy to set up and easy to remove.

Needless to say I can now do one chin-up! (Yeah, just one at this stage)

So my challenge for the month of July is to be able to perform multiple chin-ups, whether that be five or two, I need to improve past just one rep!

Does anyone have any hints or advice as to how to successfully reach this challenge? Any help is appreciated!

:)

June Challenge - Regular Stretching

2011-06-10T01:24:00.000-07:00

I admit it. I have been somewhat slack on the cool down front when performing my exercise program. And strangely, this does not make sense. I love to stretch, I find it relaxing and also invigorating at the same time.

Stretching can provide an amazing recovery from a workout, cooling down and releasing lactic acid from the muscles, as well as increasing flexibility and joint mobility, which in turn encourages your body to perform at it's best at all times. Basically, stretching can speed up the recovery process.

Stretching is of utmost importance for me. I'm a shift worker, I sit at the computer for 12 hour stints (and then sit for another 2 - 3 hours on the computer at home) It's not unusual to find me up from my chair each and every hour performing a quad stretch, or sitting in my chair attempting to stretch my back.

I've been a bit lazy lately. Just two months ago after stretching on a regular basis, I was able to do the splits (which I have not been able to do for a good 20 years) A touch of laziness the last few weeks means I can no longer perform a full split. It's disappointing that I can lose flexibility so quickly!

I used to practice yoga on a regular basis and was a lover of Bikram for a long time. I haven't actually taken part in a yoga class in a long time. Maybe it's about time to make that step once again. (Thankfully, I have a Bikram studio just around the corner)

I will certainly be spending more time to cool down after each workout. And in addition, I will also be spending more time stretching each day.... especially after sitting on my wide butt for so many hours

:)

May Challenge - Weight Training

2011-05-10T01:50:00.000-07:00

Honestly, I don't mind training with weights, I just HATE going to the gym, which would explain why most of my weight training takes place at home with my Kettlebell and Sandbag.

But I've realised that I need to lift heavier weights if I am going to see any real changes. We have a small gym in our apartment complex, but the big weights are on the Smith Machine. A Smith Machine is all well and good but free weights are better for form, using the correct muscles and for core and stabilisation.

Thankfully my workplace has a very decent gym, and is within a 10 minute walk from home.

So my challenge for the month of May is to use my workplace gym at least twice per week! I should use it more, I know, and will do my best, but the days I don't use it, my complex gym will do the trick!

April - Food Preparation

2011-03-29T04:25:00.000-07:00

I know how important food preparation is. Especially as a shift worker. I work 12 hour shifts and sadly, my workplace does not provide much in the way of healthy foods. Most foods are soaked in oil, not fresh and certainly not too appetising at times. Unfortunately, this means I need to be well prepared and take the majority of my meals with me to work.

This is not a cheap option, and I am still looking for ways to be healthy, prepared and able to do this on a budget.

Basically I need to have a portion of protein for every meal and a portion of green vegies or salad to go with it. As this sounds boring for every meal over 12 -14 hours, I also need to find other options. I plan to include a Protein Shake, some nuts (usually almonds) as a snack (especially when the sweets and junk food appear) perhaps some Cottage Cheese and Fruit.

As you can imagine, preparation takes time, I also need to make time to have this all ready to go each morning/evening before work. This sounds like a big commitment (and it is) but I am trying to make my health a priority.

I am also attempting to include some organic products into my diet as well. Organic is, of course healthier for us but also tastes so much better too!

If you have any hints or ideas to help me out, feel free to comment!

:)

March Challenge - Adding Protein

2011-03-04T05:42:00.000-08:00

I understand the fundamentals of adding protein to my diet, so my challenge for March is to include Protein with EVERY meal.

As I am a shift worker and I am now in the habit of eating 5 - 6 meals per day, so having Protein with each meal, this is most definitely, a challenge.

In the past I would supplement my diet with Protein Bars and Protein Shakes, and I know that it is always better to include REAL lean animal protein, whether it be:

- Chicken Breast
- Eggs/Egg Whites
- Cottage Cheese
- White Fish
- Salmon
- Lean Red Meat (not my choice, I am not a fan of red meat..... I was vegan for a while and I'm still trying to get my head around eating read meat! Plus I simply don't like the taste of it or the way it settles in my belly)

I also need to include some good fats:
- Almonds (a great snack when your work-mates are all eating cake, biscuits etc)
- Nut Spread - just a teaspoon is great as it contains less Saturated Fats, (loads) less nasty Sugars and less Sodium than regular Peanut Butter.

We've all been conditioned to like more salts and sugars in our diets so when we actually try foods that contain less of each, they may not taste quite like we would expect. I say, give them a chance; if you know that are better for your health and well-being then you will also realise that they actually taste the way they are supposed to (like nuts taste like nuts, not salt; or like fruit tastes like fresh fruit not sugar!)

My biggest challenge so far is my breakfasts, I am attempting to have only Protein and Nuts for breakfast! This is tough as Breakfast is a real chore for me. I wake up at 5 am. I have ZERO appetite and to force myself to eat chicken and almonds? This is the hardest thing ever! But I am persevering. I must say though, I am not craving crap at 8 am like usual.

This has been an ongoing challenge for me for a long time, and I am trying to improve..... If anyone has any suggestions I would love to hear from you.

Necessary Lifestyle Changes

2011-02-26T21:37:00.000-08:00

As you would know through my previous post I had myself assessed using BioSignature Modulation. Basically this involves taking Body Fat Measurements at 12 different sites of the body. Depending on the site, those with the highest readings are associated with certain Hormones.

BioSignature Modulation is a system based on scientific evidence that where people store their body fat is an indication of their hormonal profile. Basically, hormonal imbalances can cause fat to accumulate in certain areas of the body.

Therefor your body fat levels and corresponding hormonal imbalances can be effectively managed through a combination of diet, exercise, a targeted supplementation program, and lifestyle modifications .

My results showed I am carrying excessive amounts of Cortisol, Estrogen and Insulin.

Initially I took a Digestive Test to determine whether my digestion is working effectively. Basically what this means is that I could be eating all the right foods but if my digestion is not working correctly then my body is not absorbing the nutrients it requires. And guess what? My digestion sucks! I am not producing enough Hydrochloric Acid to metabolise my food.

I need to use only BPA free products (especially when storing foods in plastics) as they can leech nasty chemicals. Xenoestrogens are environmental Estrogens and they can end up entering your blood stream. Also, I MUST avoid using the microwave to reheat my food.

I am now drinking filtered water. I am also eating breakfast high in Protein eg chicken and nuts, aka The Cavewoman Diet!

Reducing Cortisol will be even harder. I need to stop stressing and get at least 7 hours uninterrupted sleep.

There will be some challenges involved in making these changes but I am determined to persevere.

BioSignature Modulation

2011-02-25T22:41:00.000-08:00

I have recently discovered BioSignature Modulation and I have bitten the bullet (and saved up the necessary cash) and booked myself in for a consultation with Kat Eden.

BioSignature  was developed by world-renowned strength coach Charles Poliquin after noticing trends and correlations while working with athletes for nearly 30 years. BioSignature is a system based on scientific evidence that where people store their body fat is an indication of their hormonal profile.

I have been working shift work for 17 years now and even though I have kept moderately active the entire time (It has been a massive challenge working 12 hour shifts which includes night shifts). I have noticed gains in body fat in some areas and not others. Even when eating well and exercising I have a "jelly belly" that simply won't go away. According to BioSignature  this could be related to shift work, stress levels and bad sleeping habits. Sounds about right to me!

And of course those of you who REALLY know me, will know that I am the ultimate Stress Monkey! I don't sleep well, I haven't had a good nights sleep in about 20 years!

I have followed a sensible eating plan, no sugar, loads of fresh veggies, more protein etc... I've also followed intense and not so intense training regimes, I've seen personal trainers, (as I have said, I've been relatively active my entire life), I've seen dieticians, naturopaths and I've even done the 12 week Challenge. I lost about 8 kg but still had the belly fat. At the completion of the 12 Week Challenge I was physically and mentally exhausted, not to mention HUNGRY! But damn I LOOKED great! Looking into BioSignature  it says that Cortisol might be my problem.....

For example, the thickness of a person’s umbilical skin fold is a direct reflection of cortisol (the stress hormone) output. A midsection that is fat relative to the rest of the body (again, just think of those people you know with skinny arms and legs and pot bellies) is a sure fire indicator of stress. The bad news is that if stress is left unchecked your body shape will be the last thing on your mind – stress is a killer. The good news is that once a problem is identified, we can always do something about it.

I am excited to find out my results, and a little apprehensive, what happens next? Do I give up my job? Heaven forbid! I love my job (most of the time) but I know it might probably kill me in the long run. I am all about work/life balance and I know that some changes will be necessary.

:(

So after my first consultation, I discovered that I have elevated levels of Cortisol (surprise surprise) Estrogen and Insulin. Now that I have some results, I have a plan to improve those results.

I will post the changes I need to make in my next Blog.

Cheers!

February - Cutting Out Sugar

2011-02-01T04:03:00.000-08:00

My Challenge for the month of February is to reduce my Sugar intake. I know how Sugar can be bad for you health. And, it's time I took my health seriously!

Fact: Sugar tastes great and sweetened foods tend to make us overeat.

Fact: Simple Sugars can contribute to and aggravate numerous health problems; eg nervous disorders, diabetes, heart disease, gallstones, hypertension, and arthritis.

Fact: Sugar raises Insulin Levels. This inhibits the release of growth hormones, which in turn depresses the immune system.

Fact: Sugar can contribute to weight gain and obesity.

Fact: Sugar can contribute to hyperactivity, anxiety, depression, and the list goes on.

I have been concerned about the chance that I may end up with Type 2 Diabetes. My brother was diagnosed a few years ago. I eat well most of the time, but I find that shift work can really throw a spanner into any healthy eating plans I have.

Thankfully I am not a massive sweets or dessert person. I do love chocolate so I will have to cut down or eliminate that :( Ignoring the sweets, lollies etc that others I work with constantly consume makes this a real challenge. I will say NO from now on!

January H2O - The Results Are In!

2011-02-01T03:38:00.000-08:00

Well, it's finally the end of January and the end of January H2O. How did I go, you may ask?

Well, I passed with flying colours by not drinking Coffee for the entire month! As a result, I'm sleeping better and feel marginally less stressed.

I failed miserably in regards to Alcohol :( The first two weeks were good, but then the one day where we all agreed that an alcoholic drink was allowed, set me back for the rest of the month. A sneaky drink here, a sneaky drink there ........ Big Fat FAIL!

Today was my first Coffee in a month. I was SO looking forward to it this morning. That mouth watering Coffee aroma said "Good Morning" when my fella served up a wonderful cup of dark liquid to me. And you know what? I really didn't enjoy it as much as I thought! I was gob-smacked!

Don't get me wrong. I will still enjoy my Coffee but in much smaller amounts. No Coffee at work is now my rule.

Hmm, an Iced-Coffee right now would be lovely :)

My New Sandbag!

2011-01-24T02:12:00.000-08:00

I had big plans to make my own Sandbag, but bit the bullet and bought one. I figured a bag manufactured especially for Weight Training would be a safer option.

My new Sandbag contains 2 x inner bags which can be filled with sand or whatever you want. Instead of sand (which can be very messy) I went to the local Supermarket and sussed out kitty litter, rice and bird seed. Kitty litter was the winner. I bought 2 x 5 kg bags for $4.99 each.

So I've divided the kitty litter into 1 kg bags, I used zip lock bags. I then taped these zip lock bags for added protection and inserted them into the inner bags. I can fit 3 kg into each bag, plus 2 x extra 1 kg bags, so 8 kg in total. I still have 2 x 1 kg bags I can add if need be.

I've been religiously following Zuzana's workouts on Bodyrock.tv for almost two years now and her workouts incorporating a Sandbag are damn brutal!

Sandbag exercises can include Clean and Press, Snatch, Push Press, Get Ups, Lunges, Deadlifts, Squats and Rows (And they are just some examples)

Today I performed 100 x Lunges with Kick on each leg with my Sandbag on my shoulder. Wow, my legs are going to KILL tomorrow!

I have to say that since I've started using my Sandbag, I've noticed a marked increase in my stamina, instead of doing the 8 -12 reps x 3 sets at the gym (Boring!!) I'm performing 50 - 100 reps and really sweating my arse off! I'm basically working out to failure and LOVING it! Yeah I hurt the next day, but it's a satisfying, good pain! I can see my Thighs and Hamstrings finally!

I haven't performed any upper body moves yet with my Sandbag but that is on my agenda.

:)

January H2O - The Half Way Mark!

2011-01-20T03:47:00.000-08:00

So where am I at with my January H2O Challenge? Not bad, Not bad!

Let me just say that my resolve is much stronger than I expected. Out of the 8 or so people involved, only 3 of us remain. The first one dropped out after 4 days! He couldn't handle the head-ouches he was getting from the lack of caffeine from his coffee and diet coke!

I honestly thought I would cave and have coffee within the first week, but 20 days in, I can walk past a coffee chop and smell that yummy coffee and not think about grabbing one. I had head-ouches after a few days, but not as severe as I expected.

Last week I attended the cricket (Australia vs England) with the group I am doing the challenge with. Needless to say, all the guys decided it was a boozing day. (It was generally agreed that the cricket was one day where we COULD have a drink) I know, I could have refused, but I did end up having a few drinks that day. And you know what? I felt sooo bad. I felt guilty, I also ended up with the worst head-ouch I've had in a while. The next 2 days were hugely difficult to get any kind of motivation.

But I am back on track and determined to make it to the end of January with nothing but H2O coursing through my veins (along with that necessary red stuff of course!)

January H2O

2010-12-26T10:36:00.000-08:00

It's nearly 2011, a New Year and a new attitude is required! I am looking forward to setting new monthly challenges and January's challenge has already been set!

Challenge number one! The challenge for the month of January is to drink nothing but water! This idea came about after a conversation with my workmates. I returned from a few days off and they informed me of this challenge. But they also said that they didn't expect anyone to complete it successfully. But I plan to prove them wrong!

December was a disaster in regards to eating and drinking the wrong foods. The fact that there were multiple Christmas parties to attend is no excuse. Exercise took a back seat as I spent days recovering from one big night out after another.

No alcohol, no coffee, no soda's, just water! I do believe that my work colleagues will have a harder time with this challenge than I will as most of them consume at least 3 x cans of Coke or Diet Coke throughout the day!

I don't drink soda's at all so that's not going to be a problem. BUT I am a coffee addict. I LOVE my coffee in the morning. And I also love a latte mid morning when at work.

I know I will feel better after the initial shock of weaning myself of coffee. I gave up coffee a few years ago (I drank 7 - 8 cups a day then) I experienced the worst headaches for about a week then felt great. Why did I start drinking coffee again? I'm not really sure, but I do really enjoy it! At this stage I drink 2 x cups per day, sometimes 3 - 4 cups per day. Each day is different.

Alcohol may be a problem. My fella and I like nothing more than to go out for dinner and share a bottle of wine on our days off........

I already drink a lot of water so the taste of H2O is no problem for me. Does anyone have any suggestions for challenges for the rest of 2011?

I'm looking forward to a healthier, fitter and stronger 2011!

Boosting Energy Levels

2010-12-03T16:13:00.000-08:00

What do you do to boost your energy levels? I am the typical stress puppy, things get me down very quickly. Combined with shift work, lack of sleep, a less than average diet (which I am working to improve) that I find myself in a very deep hole at times.

Finding motivation to exercise when I've had a rotten nights sleep and knowing that I need to work a 12 hour night shift is often enough to say "not today".

My energy levels are very low at the moment. I've been eating lots of fruit and vegetables, protein etc. I've actually been sleeping like the dead and waking up feeling like I've had no sleep at all. I've had issues in the past with low iron, so I've even started taking iron supplements again as well as my daily Berocca.

I really think that I've reached the end of my shift work quota. I've been working shift work for 16 years and I'm so sick of it! Plus I haven't had a real holiday for almost a year, you know, the one where you can sit and do absolutely NOTHING for a week and not feel guilty!

I've been exercising regularly on my days off, weight training, long walks, interval training and even a bicycle ride. And I'm suffering such terrible aches and pains which is unusual for me.

Does anyone have any hints on boosting energy levels?

The Benefits Of Yoga

2010-12-03T02:30:00.000-08:00

I'd forgotten how much I enjoyed Yoga. I'd practiced it off and on for many years but really haven't practiced much for the last couple of years.

Lo and behold, I hurt my back, yet again! I'd been working out quite happily in the gym, squats, dead lifts, lunges etc with no problems. The after workout pain was that good pain you get, you know, when you can feel you've had a good workout and can enjoy those benefits coursing through your muscles?

I'd done all the right things, not lifted too heavy, ensured I warmed up and cooled down, had a rest day in between.....

Then, 3 days ago, as I bent down to look in the fridge, BAM! I ended up on the floor in agony! FFS! Beats me what I did, but the last 3 days have been a nightmare. The day after I ended up in pain I thought, hmmm gentle exercise is the way to go, so went for a walk. A walk that should have normally taken me 10 minutes (to the local supermarket) took me 45 minutes! I was crying when I got there! So I waved down a taxi to take me home! (I am sooo ashamed)

My usual 5 minute walk to work this morning took me 15 minutes! So when I got home I dug out my Yoga Mat and took it out onto the terrace and performed the basic Sun Salutation. I could not do the Upward Facing Dog without pain so the Low Cobra did the trick!! I had absolutely no problem with any of the other moves and was pleasantly surprised at my flexibility. I'm not as flexible as I once was but am still above the average.

Needless to say, Yoga is going to become a regular in my fitness routine...... I miss it, I love it and I think I need it!

Eureka Stair Climb

2010-11-13T19:57:00.000-08:00

As I stated in my last blog I planned to take part in the Eureka Stair Climb but a sore back put an end to that. Instead I offered to work as a volunteer on the day.

That day was today. I helped out by handing out show bags to competitors at the end of their climb. I was then offered a chance to see inside the stairwells but at a price..... that price was to clean the stairwells of rubbish left behind by competitors.

I figured, I'm there to offer my services, at least I can say I've completed the climb! I'm feeling pretty fit, but 88 floors seemed kinda daunting. But I did it! After reaching the 88th floor, we were then taken up to the roof on the 92nd floor for a treat!

So I can safely say I have climbed 92 floors at Eureka Tower! I didn't throw up (someone else left their breakfast in the stairwell though) I'm not injured, and I now know that I am more than capable so there are NO excuses for next years event!

:)

Staying Positive When The Going Gets Tough......

2010-10-28T22:32:00.000-07:00

It seems that this past 2 years have been a challenging and depressing time for me, both health and fitness wise. If I'm not ill, I'm injured. I'll go a few weeks and start gaining fitness only for another obstacle to jump up in my field of vision! As a result, I've gained weight and feel terrible :(

So how do I continue when I have to put up with these obstacles? With great difficulty, let me tell you. Finding a goal and sticking with it is particularly hard during these times. I always start off so well, Gung Ho, enjoying every moment then BAM! I'm back at square one. I often think "I'm not getting any younger" (42 years of wear and tear thank you very much) but then I think "That's just a BULLSHIT excuse!" I might have a bit of a sook (and I often do, I'm a very emotional person) But I tend to pick myself up and find another way around that nasty obstacle!

Maybe I can't go to the gym because of an injured back, maybe I can't run because I have sore knees, maybe I can't do those pushups because of a previous wrist injury. Whatever... I will always find ways to improvise.

I had plans to take part in the Eureka Stair Climb this year, sadly with my sore back that's not likely. Instead I have decided to volunteer on the day. It's not something I've ever done before, I'm usually that person who is taking part. So this will be the first time I've actually volunteered at an event and I am really looking forward to it! I figure if I enjoy it I'll do more of it (only if I'm not able to take part of course!)

One thing I do have to look forward to is moving house. Not the moving part of course. My fella and I will be moving into a bigger apartment in the same building. (No removalists, up and down the lift, so much easier) The new apartment has a massive terrace. I'm already planning how to use the space. Besides building a small herb and vege garden, I plan to utilise the space for jumping rope, short sprints, etc. As well as enjoying being outdoors and getting more air time than I do in our current apartment.

I'm also trying to convince him that we NEED a BBQ!

How To Alleviate Back Pain

2010-10-28T22:07:00.000-07:00

Wouldn't you know it? Once again I find myself in a dilemma. Just over a week ago I hurt my back. In the past I have always gone to Physiotherapists, Chiropractors, Doctors and even Massage Therapists to alleviate the pain. NO MORE I say! It proves to be far to expensive (an expense I can ill afford) and depletes my Private Hospital entitlements!

I have suffered from lower back pain for many years. One Doctor suggested I had a Herniated Disc, others suggested Piriformis Syndrome which in turn causes Sciatica pain. So I have been treated for all. The pain can be incredible at times, from sharp pains to nagging pain in the buttock and leg. It can be experienced as leg numbness, tingling like pins and needles or sharp pains when sitting or standing in one spot for too long (generally 30 seconds or more), it's basically a constant pain on one side. It doesn't even subside when trying to sleep! Annoying!

Anyway, instead of going to the Docs or Physio I decided to to try a combination of exercises to see if I can gain any relief or improvement. So far so good! But if the pain persists in another week (it's improved in this past week already) I will definitely seek an expert opinion.

Meanwhile these are the exercises I have found to provide me with some relief:

- Lots of walking. I've been making a conscious point of exceeding my 10,000 steps per day when I can. Sadly I can't run without pain at the moment or go to the gym, so I've been enjoying the nice weather and walking to the beach, around the Botanic Gardens and along the Yarra.....

- Hamstring Stretches. I only do these when laying on my back. This means my back is supported and I'm not doing any further damage by twisting. I must say, I've noticed how tight my hammies became when I hurt my back!

- Prone Back Extension. Laying on your stomach and propped up on your elbows. Slowly straighten the elbows to feel a nice stretch. This one is a favourite of mine, having done it since my gymnastic days. And it feels sooo good!

- Lying Piriformis Stretch. Another one that feels really good, stretching out the buttocks. Laying on your back, rest the right ankle across the left knee. Slowly pull the left leg towards yourself holding for 20 to 30 seconds. Repeat on the other side. This one is a great stretch for the Piriformis and Gluteal muscles.

Anyway, so far so good. The pain is still there but has been downgraded to a dull ache. Mind you, I am so much better after a few days away from the work computer (now I need to find a way to avoid my home computer!)

How Do You Beat Your Cravings?

2010-10-13T17:48:00.000-07:00

Well, I am finally back into the rhythm of working out and exercising almost daily. The only obstacle I have now is FOOD!

My eating habits leave a lot to be desired. They were pretty good until I fell ill. During my illness I basically ate anything I could tolerate, and most of the time it was comfort food, not clean eating as I had been doing. Needless to say, the other week whilst being weighed at the Blood Bank I discovered I had put on 5 KILO'S!!! Not happy!

Now I have the problem where I am constantly craving bad foods. My fella and I do like to go out for dinner a couple of times a week, that's our time for us (Date night so to speak) so I try to be somewhat sensible on those days. But the remainder of the week is so hard!

I'm a shift worker, so eating at regular intervals when on night shift is not something I usually think too hard about. I am in the habit of taking healthy meals and snacks to work, but they often get left in the lunch box in favour of all the naughty snacks my workmates bring in! And, let me tell you, at 4 am I am NOT craving healthy foods!

So, what do you do to beat cravings? Any suggestions would be greatly appreciated!

Sandbag Workouts

2010-09-19T05:40:00.000-07:00

I've recently discovered Sandbag workouts. To be honest, these workouts are the kind of thing I was doing when still living with my parents. I was busily lugging around bags of chaff and hay bales (my folks own a horse farm) and damn, let me tell you, that is a great workout all on its own. Sandbags are a similar concept......... They have a very uneven distribution of weight.....

My nearest beach is Port Melbourne, but I plan to head down to Sandringham/Black Rock where the sand is a tad cleaner than Port Melbourne/St Kilda. I will take a sieve and get me some sand, package it up in some plastic zip lock bags (double bagged of course) duck/duct tape the bags and use them in a bag bought from Aussie Disposals. That's the plan at least!

I'll use these bags for my workouts, a combination of stair running (I live in a rather tall apartment building, I plan to use the emergency stairwell) , squats, lunges etc......

I'll let you know how it all goes!

:)

How Much Water Is Enough?

2010-09-19T04:36:00.000-07:00

I'm a big water drinker. I don't drink soda's (Coke, Sprite etc) unless it's as a mixer with Vodka (which I probably drink too much of as it is..... call me crazy, but I love to have my vodka on hand at the end of a hard working week). Generally I drink Water, Coffee and Peppermint Tea and that's about it!

But how much water is enough? Some report 2 litres, some say 3 litres. I know that it is possible to drink too much water. Drinking too much water can cause a condition known as Hyponatremia. This is an extremely dangerous condition. Basically, too much water can alter your Salt balances.

If water is accumulated in the body at a higher instance than it can be excreted, Hyponatremia can occur. Generally you will find athletes who consume too much fluids during an event can be affected by this. (ie marathon runners)

Symptoms include nausea, vomiting and headaches. Also fatigue, muscle weakness, cramps and most seriously, coma.

So how much water is too much? The medical field recommends 2 - 2.5 litres per day. I used to drink 3 - 3.5 litres per day until my doctor suggested I ease off! I now aim for 2 - 2.5 litres per day.

And another thing. There is really no need to buy bottled water. Australia has the cleanest water in the world. Fill a reusable bottle straight from the tap! And don't use a plastic bottle you've used in the past. Buy a reusable bottle that can be washed properly with hot water.

I remember as a kid, we used to drink water straight from the garden taps! Do people even do that anymore or have we become paranoid of poisoning etc? Personally, I probably wouldn't help myself to a neighbours tap water anymore, I would rather carry my own bottle or look for a drinking fountain. But sometimes it's a necessity when on a long run etc. Nobody wants to carry a bottle of water out on a long run.

Water is also what I reach for before a snack. Often I find when I feel hungry, I am actually thirsty! A glass of the clean stuff can curb the nasty junk food cravings!

So, I say, go the H2O. It has to be better than that other "Crap" out there!

Learning To Improvise When Injured

2010-09-11T01:10:00.000-07:00

There is nothing worse that injury to put a spanner in the works of your workout regime. I've been suffering with a dodgy wrist for months now, so I have had to learn to improvise quite a few exercises.

I broke my wrist quite severely when I was a teen and I've had problems with it off and on over the years. Sadly, my job means I am on a computer and joystick much of my 12 hour shift. I have re-learned how to use a mouse with my left hand, but after a 12 hour shift, my wrist still feels so achy and sore, it's frustrating!

Push Ups are absolute agony at times. Putting my wrist in the Push Up position and then putting weight on it really HURTS. I had to buy Push Up handles. But they do the trick.

Basically anything that involves bending my wrist is agonising. Any other exercise seems fine! Kettlebells, weights etc are fine, thankfully. But, damn I miss doing real Push Ups :(

Eventually I will get around to having my wrist looked at, meanwhile I will persevere!

My Workouts This Week

2010-09-02T04:17:00.000-07:00

So, I managed 7 days straight of workouts, not bad for someone as unfit as I am.

Todays workout was as follows:

100 x Skips
5 x Step Ups with 20kg Weight (Left Leg)
100 x Skips
5 x Step Ups with 20kg Weight (Right Leg)
100 x Skips
5 x Pull Ups (Assisted)
100 x Skips
5 x Pull Ups (Assisted)
100 x Skips
10 x Lunges with Kick Up (Left Leg)
100 x Skips
10 Lunges with Kick Up (Right Leg)
100 x Skips
5 x Chin Ups
100 x Skips
5 x Chin Ups
100 x Skips
10 x Crunches
100 x Skips

Total of 1000 Skips (exhausted)
15 - 20 minutes of Weights/Body Weight routine

This is just an example of my workout routine for seven days straight. I had one day off and today is day two of my second week. Skipping is my cardio and I like to skip between sets to keep my heart rate up. This is also why I don't do heavy weights as I would be too exhausted! Needless to say, the Skipping Rope does slap me hard when I get fatigued!

I've still got a long way to go to rid myself of the ugly belly fat I accumulated when ill.

:)

Taking Time Out For Me!

2010-08-27T00:59:00.000-07:00

How often do any of us enjoy complete time out for ourselves? I mean, with jobs, career, family, friends, where do we find the time for those little moments that help us to rejuvenate or relax?

I shouldn't talk, I've had plenty of time off recently when I was ill. But what I really needed was sunshine and a chance to really relax. Maybe a couple of cocktails, work on my tan....

Luxury means many things to many people. What does it mean to me? A relaxing massage. Sun, sand, surf. Being able to sleep in without the guilt. Eating my favourite meal (Seafood, Japanese, Mexican, depending on my mood that day) Catching a movie (with popcorn) Enjoying a bottle of wine. Great company, I could go on and on .......

I haven't had a real, relaxing vacation for almost 2 years! To be honest, every winter, all I want to do is run away to the tropics for a few days to rejuvenate. Sadly, finances make it next to impossible to do that.

But, we have booked ourselves a holiday at the end of the year. The weather should have improved by then, I will be by the beach and with my loved one! Some nice, relaxing lunches, dinners out, catching up with friends, sun, sand, no surf though! Sadly, Hawaii (see pic) is currently out of our price range, but I would LOVE to get back there some day!

The countdown has begun! But the question is...... can I wait that long?

Perfecting the Pistol

2010-08-12T03:15:00.000-07:00

One exercise I honestly thought I would be able to do without too much trouble is the Pistol, more commonly described as a One-Legged or Single Leg Squat. When I've seen others do it, they make it look so easy. Just stand on one leg with the other in front of you and parallel to the floor, and squat down! Too easy!

At least I thought it would be easy until I tried it myself! I could only get half way down before my leg would give way and I'd end up on my arse!

The Pistol is an awesome way to test your strength and balance.

I became determined to master the Pistol so began looking for ways to improve. Keeping my leg out in front seemed to make it so much harder ........

Until I realised, keeping my other leg at a lower angle seemed to make it a touch easier to perform this movement and to perfect it.

I began by standing on a weights bench at a Smith Machine. I had the bar at waist level so that I could use it for balance and also if I need assistance standing back up. Then with my leg hanging naturally beside me I attempted the Pistol.

Yay, I managed it! Five on each leg. And yeah, my butt hurt for days! After a couple of weeks I find I am able to get lower in the squat and hopefully will soon be able to attempt it on the ground without help.

I can certainly feel it in my butt!

My Own Home Gym

2010-08-01T04:27:00.000-07:00

I've never been a fan of gyms. Not because I am lazy, but because they are full of people.... Call me anti-social, but I like to do my workouts without an audience. I don't like people looking at me and judging me. Sure, if I need some tips about technique I will seek out the help I need.

I am a member of a gym, and I go rarely, but generally when I want to try something new and need some advice. Thankfully my gym membership costs next to nothing and it's within my place of work. It's there if I need it.

I prefer to exercise in the comfort and privacy of my own home. To do this I need some equipment. The items I keep at all times are:

Skipping Rope - difficult to use on carpet though
Kettlebell - 8kg, named Brutus (yes, he can be brutal)
Push Up Handles - I have a dodgy wrist and hands on the floor often hurt
Medicine Ball - Great for crunches
Yoga Mat - I love my yoga and stretches
Gymboss Timer - Great for timing my intervals
Pull Up Bar - Sadly it damaged the door frame so I had to take it down. So I am in the market for a new one.

And you don't need to pay a fortune for any of this equipment. It's cheaper to buy items you will use, than to join a gym you may never go to. Especially considering how expensive a gym membership can be these days. I got a lot of my stuff on eBay.

Working out at home is preferable for me. I don't have to plan it. I can do it RIGHT NOW! As long as you've got the room and the motivation, a home workout is the way to go!

Starting From Scratch! Yet Again.......

2010-07-28T19:29:00.000-07:00

Ok, here I am, willing and raring to go!

It's been weeks since I've done anything physical due to illness. There were times when I thought I was recovering and started working out, only to have a relapse and find myself back in bed feeling very sorry for myself.

This time, I took more time to recover after finishing my medication and I feel so much better for it. The cough is almost gone (I still have the occasional nasty attack) My energy levels are getting up there again, I'm ready to make a start!

I have to say though, that I am a bit scared of having another relapse, but I think if I take it easy to start with, I should be ok. The problem is, I'm not one to take things easy. Sure, I can be lazy at times, but when I set my mind to something, I take it on 200%, which has often been my downfall. Injury and illness usually the main factors.

So today I started. I'm between shifts (tonight on night shift) so had a fair bit of time to kill. I had a good nights sleep and I also knew that being a weekday, there should be no one in the gym down stairs. The gym here is tiny. It has effective equipment but not a lot of room! Any more than one person in there and you are banging elbows!

I didn't really use the equipment, but I did use my skipping rope. The carpet in the apartment makes using a skipping rope next to impossible. So I did a Tabata style workout with skipping between each exercise and I was pretty buggered at the end.

But so far, I'm feeling great, I have more energy and feel better for having done some physical activity. Here's hoping things will continue in the same way......

Finally, Coming Out The Other Side.....

2010-07-11T22:52:00.000-07:00

I finally feel like I've made some progress in getting well. I have been sick for about 3 months and this time off from my fitness regime has really taken its toll! I have taken far too many days off work, in fact I've used up all my sick leave and even had to dip into my Annual Leave. This is not good as I didn't have too much of that available either :(

I've been on four rounds of antibiotics, I've suffered from allergic reactions, kidney infection and loss of appetite. My last dosage of my current antibiotics is today, thank god coz this round made everything taste like crap! And gave me horrible tummy ache.

I'm still coughing up a lung but at least I never suffered from a sore throat. But the loss of energy and motivation is a huge factor. How do I get back into it? Where do I start without having some kind of relapse?

Just the thought of walking to the corner shop makes me break out into a cold sweat. For the past few weeks I've been having to go back to bed in the afternoons for a nana nap. I never expected to feel that weak!

So I am finally having some happy thoughts. Even though I also took today off work, I think I have finally come out the other side. I am feeling a little more energised and even found the motivation to shave my legs :)

My poor fella has seen the absolute worst of me and I am so thankful that he has been there every step of the way with Vix in hand, and a box of tissues and a hug for my weepy moments. He is the BEST!

Back Into It, But Still Needing Motivation..... Help Me!

2010-06-22T04:29:00.000-07:00

So I figured the only way I can be accountable for my workouts is to Blog about them. I may not blog on a daily basis but I will attempt to Blog about each workout every few days!

As you may realise, I've been ill for a significant amount of time. I HATE being sick, it SHITS me no end...... Yes, I feel like crap, but I really hate that I have no energy.... I find myself eating crap and just can't get motivated to get back into the fitness thing!

So I made a start a few days back and I felt that I should document it, more for myself really..... But I welcome your comments!

Day 1 Fri 18th
Brutus Workout....

Brutus is my Kettlebell, who I do love and hate at the same time! I did a Tabata style workout with Brutus. 20 seconds intensity followed by 10 seconds of rest for 5 minutes. This was about all I could handle.....

1. Kettlebell Swings
2. Squat with One Arm Press (Left Arm)
3. Squat with One Arm Press (Right Arm)
4. Kettlebell Swings
5. Lunge (Left Leg)
6. Lunge (Right Leg)
7. Left Arm Kettlebell Swings
8. Right Arm Kettlebell Swings
9. Kettlebell Crunches with Overhead
10.Kettlebell Swings.

I gotta say, I was in a sweat at the end of all this...... and had a bit of trouble walking the next day!

Day 2, Sat 19th
Jogged to the Post Office and Back. Just a gentle jog, but still managed to get a sweat up. Felt great. The went back to bed to prepare for my next 2 night shits!

Day 3, Sun 20th was a rest day as I'd done a 12 hour shift (night shift) followed by another 12 hour night shift.......

Day 4, Mon 21st
Another Tabata workout incorporating skipping rope with other body weight workouts! 20 seconds high intensity with 10 seconds rest.

Round 1 (5 Minutes)
Jump Rope
Push Ups/Reverse Pushups

Round 2 (5 Minutes)
Jump Rope
Single Leg Squats with Jump Up (Alternating Legs)

Round 3 (5 Minutes)
Jump Rope
Side Tricep Raise (Alternating Sides)

Day 5 Tues 22nd
Tabata workout incorporating Jumping rope and Body Weight Workouts.....

Round 1 (5 Minutes)
Jump Rope
Lunge with 5kg weight (Alternating Sides)

Round 2 (5 Minutes)
Jump Rope
Side Raises (Alternating Sides)

Round 3
Jump Rope
Crunches or Plank

So far, so good. I still need some motivation. Thankfully my fella came to the gym with me the last two days. Just the motivation I needed was someone to give me a kick up the butt to get me out there!

Motivation: Where Do You Find Yours?

2010-06-22T03:38:00.000-07:00

If you've been keeping up to date with my Blogs you might realise that I've been ill for about 2 months! Needless to say I've not exercised for that amount of time.

I'm now actually feeling ok. I've started working out again, but, let me tell you, finding the motivation to get back on that bandwagon has been particularly difficult.

I blame a number of reasons:

I HATE Winter like you could never even understand. I have never been a cold weather person. Then I worked on the cruise ships for 4 years, followed by living in the Caribbean for 2 more years. So needless to say, I lived in the tropics for 6 years and loved every damn well moment of it and miss it like you cannot possibly understand; unless you've lived a similar lifestyle!

My motivation is sunshine and heat....... How about you?

Plus my motivation right now is seeing that I can no longer fit into my jeans or my work clothes and that depresses me! I have seriously wanted to workout but as I've been ill I've simply had no energy, felt like shit (excuse the language) and all I've wanted to do is sleep!

I wanted to go to the Post Office the other day and decided I would walk it. More exercise than I've done in ages. In actual fact, I jogged most of the way there and most of the way back. There was no coughing/vomiting, so I took that as a step forward! I felt amazing!

Yesterday was my first real day of working out. I am a HUGE fan of the website Bodyrock.tv I've been following Zuzana and Frederick for more than 6 months now. I was pleasantly surprised with the results I was getting. Then, of course I got sick!

So, I am now back into it! Mind you, I will "try" and take it slowly. Those of you who know me will know that I don't do things by halves....... so I am trying to ease myself in slowly.......

Starting From Scratch

2010-06-14T23:27:00.000-07:00

I've been ill for far too long. I have zero energy and every time my heart rate increases I have a nasty attack of the coughs to the point of throwing up! Not nice to hear, I know.

I am literally climbing the walls! As much as I can be as lazy as the next person when it comes to my health and fitness, I know that I always feel better after a workout, whether it be a jog, jumping rope or a body weight workout. Without my workouts, I get severely grumpy. Can you even imagine what I've been like to live with the last few weeks?

So I decided TODAY I was going to get back into it. I am starting to feel better physically. My clothes have gotten considerably tighter in the last six weeks, I know I HAVE to start working out again and taking care of my diet.

I was up early, I had things to do! First off some coffee, then a workout. Sadly it didn't turn out as expected :(

My coffee gave me the kick start I needed, as I was getting changed into my workout clothes and eying off "Brutus" (my kettlebell) I had another coughing attack. Now let me tell you, these are no normal coughing attacks, these ones leave me on my knees from practically passing out. I feel like I'm suffocating. They are so severe that I usually end up vomiting!

My stomach muscles are always sore, sometimes I think it's hunger pains but really, it feels like I've done about a million crunches! Painful.

So needless to say, the rest of the day has been spent feeling weak and sorry for myself (again)

Maybe tomorrow ......

Getting Back Into It After Illness

2010-05-30T04:44:00.000-07:00

I've been sick with a chest infection for almost 3 weeks now. I finally went to the Doctor yesterday and he basically said "rest, NO exercise and lots of sleep". Duh!

In the lead up to getting sick I rarely went a night without waking up multiple times. I wasn't sleeping much more than 3 hours most nights. I was exhausted and very grumpy! Since being sick I've been sleeping day and night. Maybe my body is trying to catch up. The only problem was that I would wake myself up with my coughing, often very painful coughing. The kind where I could not take a breath between. Ugh!

As I haven't done a workout in so long I am feeling really crap. I can't wait to get back into it but how do I do that without overdoing it? I've never been someone who can take it easy when working out, probably why I often injure myself.

I suppose the only thing I can do is start off with some yoga, stretching and so forth until I feel stronger. God knows how long that will take. :(

Sugar: Is It Really The Enemy?

2010-05-14T19:14:00.000-07:00

In a word, YES. Sugar is the enemy. Sugar is the enemy to my health and also to yours!

The reason for this? Sugar increases our blood sugar levels rapidly. This causes the hormone Insulin to be released which then lowers the blood sugar again. The rise and fall of our blood sugar levels cause us to experience mood swings, cravings and is also responsible for our energy levels.

Excessive sugar can ruin your health in a number of ways:

Sugar suppresses your immune system, it contributes to obesity, it can cause headaches and migraines, it can also cause high blood pressure in obese people, and the list goes on!

To make things even more complicated, sugar is not always listed as "Sugar" on food labels. It seems that people these days require a Chemistry Degree to decipher the wording on food labels. Sugar can be listed as any of the following:

Sucrose, Glucose, Fructose, Dextrose, Mannitol, Xylitol, Corn Sweeteners, Corn Syrup, Cane Sugar, Beet Sugar, Fruit Juice Concentrate, Rice Syrup, Molasses, Date Sugar, HFCS, Malt, Maple Syrup and more........

I have learnt that is any of these are listed in the first 3 ingredients of a product, that I should avoid it!

Sugar is a Carbohydrate and carbohydrates are necessary for our bodies to function. But there are better choices of carbohydrates out there. For example, choose complex carbs such as Oats, Sweet Potato, Brown Rice rather than simple carbs like Honey, Sugar and Dried Fruit.

Some carbohydrates raise our blood sugar faster (high Glycemic Index, also known as GI) than others (low Glycemic Index), so choose low GI (ie sweet potato) over high GI carbohydrates (white potato) where possible.

I can understand why society these days is plagued with obesity problems. There are so many fast food options out there. Plus, many of these fast food places claim to have "healthier options". This I don't believe, most of these so called healthier options may have taken out the excess fat but have replaced this with loads of added sugar, whether it be in the dressings or the processed meat!

Sugar is like a drug, people can't say no. When they do try to wean themselves off the sugar they suffer withdrawal symptoms such as headaches, moodiness and irritability. So, of course what is the first thing they do? They reach for a can of Coke or bar of Chocolate!

Trust me, I've been there. I am still there. But I am trying to cut down on my sugar intake. I don't drink soft drinks/sodas (unless it's a mixer with alcohol, another thing I am trying to cut down on) I love chocolate but try to keep it to a minimum. So it's a daily struggle for me too!

How Do You Help Someone who Doesn't Want To Be Helped?

2010-05-08T04:56:00.000-07:00

I have a wonderful girlfirend who I love to bits. Sadly, I rarely see her these days as she lives in my home town and I now live in the city.

She has been a very, very close friend for many years, since High School. (that's about 27 years!)

She is someone I love and respect, but she is not the same person I was drawn to as the new kid in school. I'll call her "Smiley". Smiley was the girl everyone loved. She was the person that you couldn't help but to be drawn to, like a moth to the flame! She ALWAYS had a smile on her face, she knew EVERYONE! And everyone loved her! And I'm sure they still do, I know I do. But sadly she isn't the same person.

I only see Smiley a couple of times a year. She is so busy with her business, 3 kids, her marriage, and, sadly her personal issues...... Smiley needs my help and I simply am not able to help her! Damn though, I have tried.

Smiley has been suffering for many years from weight gain, depression and illness. She works too hard, looks after a large family and, I'm sure she feels like she gets no thanks from her family...... she totally deserves a lot of hugs and thanks for her hard work.

Sadly though, Smiley has no time to herself. She is often depressed and unable to drag herself out of the huge hole she has dug for herself by being so accessable to everyone and not looking out for number one!

I have tried to help, I've even tried the "tough love" scenario. She hasn't returned my last email, so clearly that didn't work the way I wanted.

We both have a mutual friend who is very successful in the Health and Fitness Industry. Our friend has offered to help her out but sadly, Smiley isn't interested. She claims she has "no time" etc.

I don't believe that there can be "no time" to take care of number one. You only have one body and one life. Treat it as such!

To add to this, Smiley has been diagnosed with Type 2 Diabetes. Surely that would be enough to make the necessary changes to your diet and lifestyle? My brother was diagnosed with Type 2 Diabetes and since I was made aware I have been a lot more conscious of my health.

I've recently had my Blood Sugar checked (it was borderline, even though I had been very careful for many weeks before the test) My colesterol was not considered worth testing as the last test was excellent!

Being accountable for our own health is entirely up to yourself, NOT someone else. No one can fix your health issues if you're not committed to helping yourself!

Being Accountable For Your Own Health

2010-04-27T17:02:00.000-07:00

It would be so easy to blame someone else for all the chocolate and booze I've consumed recently (yes, Sparkles, I blame you!) But ultimately I have no one but myself to blame!

I am struggling with a lack of self control. If I lived alone, I would probably be more accountable, I would have no one to blame. But I now live with my fella, and I find myself in a predicament. I love chocolate, Sparkles loves chocolate, I love to have a drink, as does Sparkles.

I know that eating too much junk, drinking too much and not excercising enough is always going to be my downfall. I am the sort of person that can go days without any exercise but suddenly, I will lose it and get the grumps. And I know I need to go for a run or punch something really hard! Why can't I get into the exercise habit? It will be so much harder now that Winter is nipping at my heels, I HATE the cold and would rather rug up in front of the computer or TV with a Chicken Pie followed by Scones with Jam and Cream for Dessert. Accompanied of course by a Hot Chocolate with Whipped Cream (and perhaps a bit of a Frangelico hot tottie! It is Winter you know, need to keep the bugs at bay :))

Woops, I seem to have lost my train of thought!

Oh yeah, I am well aware that when I have too much "bad" stuff (sugar, fat, takeout, alcohol) I feel like crap. I am less inclined to workout and will start eating crap at work. When I sit for 12 hours on my arse, that is something I cannot afford to do! Arse expansion is not on my list of to do's this year!

Today was exceptionally bad. Cold, rainy. I had to go out in thongs! (Still recovering from blisters) My toes froze! So of course, upon our return from Costco we had Ravioli Carbonara (two serves I might add) followed by too much chocolate. This, of course was washed down with some vodka! Sparkles was in bed by 7pm (To his defence, he does need to be up for work at 5am ish) Me? I am still swigging on my Mojito as I write this. I need to finish my supply of booze so I can start with a clean slate!!!

So, the first of the month is my start date. I WILL GET FIT AND HEALTHY..... besides, I will have no more excuses by then. My blisters should have well and truly healed. I should be able to put on those trainers and go for a run without drawing blood!

Sparkles? Can I depend on you for some support? Do you need to buy that filing cabinet to hide the junk food from me? Just be sure to place a strong padlock on it!

Oxfam Trailwalker

2010-04-18T16:14:00.000-07:00

So I finally took part in the Oxfam Trailwalker 100km. Sadly, I failed to complete it!

I started out great, full of confidence, felt fit and well. My "Team" leader seemed to just want to go super fast, and I had no trouble keeping up initially. Until 12.5km in. Then the fatigue set in. Honestly, I think if we hadn't started out so fast, I might have had more success.

Our first checkpoint was at Churchill National Park. As we were approaching, all I could think of was a coffee, a stretch, putting on some sunscreen then moving on. I was not expecting to be met at the gate by our "Team" leader ushering us through the checkpoint and insisting on continuing without a break. NOT HAPPY!

So we continued onto the next checkpoint, Lysterfield Lake, where I knew we would have to stop for lunch. Yes, I was a bit slower but still felt I made it in a comfortable time. In fact we had done each leg in a faster time than we had estimated. I should have had a massage at Lysterfield Lake, I was starting to seize up a little, and I'm sure it was from the super fast start! Plus, as I hadn't taped my feet, I had the beginnings of a blister. So I took care of that, had lunch and a stretch and was raring to go!

As we left the checkpoint (21.5km down) I felt that the blister was rubbing something terrible. I had to slow down. Sadly the rest of my "Team" took off and left me, without even a glance back to see what was wrong. I was left walking the next leg (13.3km) completely alone. This is where I realised how important TEAM WORK is! A little support, some encouragement, all of that should be contributed by your "Team".

Numerous other teams passed me, all walking together as a "Team", even if they had injuries or illness. These teams stayed with their slowest walker, didn't desert them at their time of need!

Thankfully one group stopped to help me out and patch me up. Thank you so much Team 34, you are legends! Without your help I would have bailed in the middle of that leg.

I finally shuffled into our next checkpoint, Grants Picnic Ground, in absolute agony! I was more pissed off for being deserted. Yes, I was in pain but I was ready with a tirade of abuse which I kept to myself. I made that next checkpoint within our estimated time though. The rest of my "Team" had been there for more than an hour. I tried calling them, texting them and received no reply. So lack of communication was another thing that my "Team" failed in!

Needless to say, due to the pain, the lack of encouragement and lack of support, I retired after 35km. I am bitterly disappointed that I couldn't continue. I am even more disappointed with the efforts of my "Team" to work together as one!

I would like to attempt the Trailwalk again next year, but I will be better prepared and have a team that consists of people all looking for the same end result! People who are happy to walk together and help each other out! Not people who are taking part for their own selfish reasons!

Kettlebell Training

2010-04-04T17:44:00.000-07:00

Allow me to introduce......... BRUTUS!

BRUTUS is my new kettlebell. And I've called him BRUTUS because he can be totally BRUTAL to work with!

As much as I love the Body Weight workouts I've been doing (and the results I've been seeing) I've always wanted to try kettlebells. In fact I discovered kettlebells years ago, before they became the trend. But, of course they were hard to buy so I never managed to get hold of one.

BRUTUS is hard work, but FUN! Moves include Double Handed Swings, Single Handed Swings, Alternating Single Hand Swings, Windmills, Turkish Get Ups, Squats, Clean and Snatch, the list goes on.......

Plus I can utilise BRUTUS in a Tabata Style workout which I really like the idea of. I tried this today and am sweating my arse off!

I've never been one to go to the gym. Just the thought of all those sweaty guys checking themselves out in the mirror..... turns my stomach. I like to get in and get out. With "Brutus" I can at least perform my workouts in the comfort of my own lounge room. There's no chance for me to change my mind, I don't need to travel to get to a gym, and I have privacy!

Skipping

2010-03-15T21:07:00.000-07:00

I have recently discovered (or I should say re-discovered) skipping. I loved to skip when I was a kid, it was so much fun!

There really is an art to skipping and I have been practising my little heart out! Initially I couldn't skip any more than 5 reps without tripping over my rope or the rope getting tangled, or even simply running out of breath!

Skipping is a great fitness alternative. It's an awesome cardio activity, it can be done anywhere (a skipping rope is the easiest thing to carry around with you, in your handbag, your luggage etc) And it's also cheap!

Plus being able to do many variations of the skip: double skips, jog on the spot, jumping jacks keeps it from getting boring and mundane.

I've incorporated skipping as a Tabata workout. 20 seconds of skipping, 10 seconds rest, 8 rounds which is a total of 4 minutes. I've also been keeping track of how many skips I do each round and try to improve each session.

In fact I enjoy it so much I've all but given up jogging. Skipping takes far less time and you get the benefits in a shorter period than you would with jogging! Plus you don't have to leave the house. Just be sure to skip on a flat surface, floor boards or concrete are great (be careful of your knees though) Carpet is useless!

One thing you must have though is a reliable skipping rope. One that can be adjusted, one that won't tangle, preferably a ROPE rope like we had as kids (I am yet to find one). If anyone knows where I can purchase an actual ROPE, let me know!

Yummy Recipe, Vegetable Frittata

2010-03-14T03:48:00.000-07:00

I've been doing a bit more cooking of late. Mainly because I am very lazy and will basically eat anything that's available when I'm hungry, regardless of whether it's healthy or not. So, I've realised that if I want to continue being healthy, I need to spend a bit of time preparing meals in advance.

I am a shift worker and the temptation to eat chips, lollies and chocolate is an ongoing drama. All of my workmates bring junk food into work. It is so hard to say "NO", but I have to keep thinking that I don't want my arse to expand and take up what's left of my seat!

And I have to say that bringing my own healthy snacks to work has made a huge difference. The days that I have succumbed to my own cravings and eaten junk, I found myself feeling like crap and struggling to get through my 12 hour shift! So I've gotten into the habit of bringing snacks such as:

Almonds mixed with some Dried Cranberries
Apples
Cottage Cheese with Rice Cakes
Protein Bar (I have even found a recipe for home-made Protein Bars)

Of course I will have more substantial meals as well. An example is this yummy Vegetable Frittata. It's ao easy to make and reasonably healthy, I think (certainly better than Chips, Burgers, McDonalds etc)

VEGETABLE FRITTATA

Serves: 4
Preparation Time: 5 minutes, plus 10 minutes cooling time
Cooking: 30 minutes

Olive Oil Spray
500g Frozen or Fresh Stir Fry Vegetables
(I've used a combination of Broccoli, Mushrooms, Carrots, Tomato's, Red Capsicum and more)
6 Eggs (Or a combination of Eggs and Egg Whites)
1/2 Cup of Milk
Salt & Pepper

Preheat Oven to 180C
Spray a 20cm (Base Measurement) Cake Pan with Oil
Line Base and sides with Baking Paper

Heat a little Olive Oil Spray in a Frying Pan and stir fry vegetables until they are soft. Transfer to the Cake Pan.
Whisk eggs and milk in a bowl until combined. Season with Salt and Pepper if desired. Pour over the vegetables. Bake for 25 -30 minutes until set or a light golden colour. Set aside for 10 minutes to coll slightly.

This is lovely served with some salad greens.

This is one of the easiest things to make and very yummy. You can change it up by varying your vegetables.

Oxfam Trailwalker

2010-02-26T17:14:00.000-08:00

In April of 2010, I am taking part in Oxfam TRAILWALKER - the worlds greatest team endurance event. Our challenge is to walk a 100 km trail from Wheelers Hill to Wesburn Park (near Warburton) in less than 48 hours. We have also pledged to raise at least $3,000 to help overcome poverty and suffering around the world.

Oxfam TRAILWALKER is all about teamwork. It's a great way for friends or colleagues to bond and develop team spirit. Teams must start together, go through each checkpoint together, and finish together. They also have to train and fundraise together. While it's considered a very challenging event, you don't need to be a marathon runner or a professional athlete to take part. With the right training, mental attitude and a good support crew, just about anyone can do it. The Oxfam TRAILWALKER motto is "Commit, Endure, Achieve."

So, my "training" has been a little slow. I have yet to hike with my entire team. Logistics just aren't working for me. Everyone else on the team has a 9 - 5 Monday to Friday job, I don't. I am a shift worker and the pressure has been high to remain committed. But, believe me, I am committed and have enjoyed my walks whether with another Team member or alone. I have done mainly flat work but when I have done hills, I believe I've done very well; until the pain kicks in!

This past week I completed a 13 km hike, all uphill! Intense and fun at the same time. The company I was with was great and entertaining. Alas, I had a nasty blister on my heel the next day. So I am learning all of the difficulties I am likely to face before the big day!

As part of our team commitment we also fundraise together. So I am looking for sponsorship and would love it if anyone out there would like to sponsor our team! Honestly, no amount is too small!

Please visit our team page at:
http://www2.oxfam.org.au/trailwalker/melbourne/team/272

Has anyone else out there taken part in the Oxfam TRAILWALK in the past? I would love to hear of your experiences.

Tabata Workouts

2010-02-22T21:34:00.001-08:00

Tabata Protocol Workouts are awesome if you are short on time and want a fast fat blasting workout! Basically it's four minutes of pain for plenty of gain! It entails 20 seconds of high intensity training followed by 10 seconds rest, for a total of 4 minutes. (That's a total of 8 rounds). But, Tabata won't work for you if you don't put in maximum effort!

I've been utilising Tabata Body Weight Training for a few weeks now, and have seen some changes. They say that just 4 minutes of high intensity training will have your metabolism working overtime for hours! Of course, if you want to see real results, you also need to watch your diet.

The idea is to get your whole body involved, or at least the major muscle groups. But WARNING....... Tabatas are not for the weak hearted or the unconditioned. Beginners should start out slowly. I started with skipping rope, 20 seconds hard, 10 seconds rest and continued for a total of 4 minutes (that's 8 rounds) It's hard work, but skipping rope is a great Tabata workout! Very intense.

I've been using the Gymboss Interval Timer for my workouts. Easy to set and forget!

From there I progressed to full Push Ups, Squats, Burpees, Mountain Climbers, Lunges, etc. None of which were done with weights, only my own body weight. I tend to do Tabata two to three times a week, 4 - 5 different exercises, a total of 16 - 20 minutes workout! And yeah, I've noticed some changes. All I need to do now is watch my diet and it will all fall into place. It's a great aerobic and anaerobic workout.

Sadly, diet will always be an obstacle for me. I love my food far too much!

Ditching The Scales

2010-02-10T17:36:00.000-08:00

I saw this video today and it cracked me up! This guy has hit the nail right on the head though. I've never really been one to weigh myself every day. I don't think it's a real indication of how fit and healthy we are. I have ALWAYS judged my weight by how my clothes fit.

http://www.youtube.com/watch?v=YVQH1PSNwfI

If my jeans are too tight, or I'm showing that "muffin top", clearly I'm not at my fittest or healthiest. If my T-shirt shows nice toned arms, then I believe I have a little muscle tone.

One thing everyone needs to realise; muscle weighs MORE than fat! So if you're working out, and jumping on the scales and notice the scales aren't moving, that's not a bad thing! Maybe you ARE adding muscle!

Clean Eating

2010-02-10T02:38:00.000-08:00

I am just like you, I love my food, I HATE the idea of giving up my favourite treats. But I've come to realise that I simply can't continue to eat the crap I have been eating in recent years, without it catching up with me in some form.

I have become more concerned about Diabetes, Cholesterol, Weight Gain (until recently this was a major concern). So I decided it was time to change a few things within my diet.

I'm a shift worker so learning what to eat and when has been a challenge. But I feel as though I have finally made some headway. I've decided to make a conscious effort to eat food straight from the ground or the tree or the animal. I've cut back on processed "foods" and packaged "foods" and am beginning to learn how to cook and prepare meals from scratch.

Believe me, it's been a challenge. I've never been much of a cook. Mainly because I found no satisfaction or enjoyment cooking just for me and having so many left overs in the fridge. I despise eating the same thing for days on end. But, soon I will be moving in with my fella and the cooking of healthy, nutritious and tasty meals is high on my list of priorities. We don't lead the healthiest lifestyle when we are together and that is something I hope will change! (Sorry hun!)

In my current location I have access to some wonderful grocery stores. You know, the little independently owned stores that used to be everywhere before the major Supermarkets took over?! I love shopping in these stores. The food seems fresher, tastes better and was probably grown nearby, NOT miles away...... And I'm sure it hasn't been kept in storage for months on end before hitting the shelves.

Have you noticed? The fruit and veges in the Supermarkets look great, but have very little taste? No wonder people have come to depend on pre packaged foods. Besides the fact, people are so busy these days, that they rarely have time to spend preparing and cooking meals from scratch. I am one of those people, but I hope that I can find the time to prepare healthy, nutritious meals. I certainly plan to try!

So the plan is to find good, tasty and nutritious recipes to play with. Wish me luck!

This doesn't mean that I'm giving up my chocolate for good. Oh no! I will still enjoy my chocolate, but in moderation! (But I might have to hide it from my boyfriend)

Chin-Up Challenge

2010-02-08T00:52:00.000-08:00

So, I've set myself a challenge. Do complete 5 x true to form Chin-Ups in 8 weeks (at a minimum, more if possible)

Chin-ups are something I have failed to achieve since I was a child. I have tried many times and failed, but I'm determined to succeed this time.

Chin-ups are so damn hard. I've been going to the local playground and practising on the monkey bars (unsuccessfully). Today I tried a different approach. Instead of trying to pull myself up, I'm starting at the top of the move and lowering myself down as slowly as possible. Damn, I felt the burn, but I feel like I've achieved something.

When I was lifting weights in the gym, Bicep Curls were achievable, but again using your own body weight is so much harder yet much more satisfying.

Chin-ups use so much more than your Biceps to lift your body weight, I can feel my shoulder, lats and stomach muscles all working in unison. A much better workout than boring Bicep Curls!

So, in 8 weeks time I WILL be able to perform real chin-ups.......Who wants to join me on this challenge?

Body Weight Workouts

2010-02-08T00:12:00.000-08:00

I've recently discovered Body Weight Workouts. These workouts are great fun, can be done in the comfort of your own home, with little or no equipment.

I know what your thinking, "Nobody can build muscle without doing weight training". NOT TRUE. I've surprised even myself with these workouts. I've incorporated Body Weight Workouts into most of my days and have noticed a huge change in my physique.

What surprised me is that even though I could lift more than my own body weight in a gym using the weights machines etc, I could barely lift my own body weight doing push-ups, chin-ups etc.

After weeks of practice I can now do any number of push-ups (man style) and have noticed some serious definition in my arms and shoulders! I'm still working on chin-ups though!

I've discovered a Video Blog which I started following a few weeks ago. The woman doing the workouts is ripped! All of her muscles are REAL! She has been a true inspiration for me. For once, I'm not bored with working out!

My Health & Fitness Journey

2010-02-07T23:36:00.000-08:00

Today as I was out jogging (in 34 Degree heat, mind you) it gave me some inspiration for this Blog. I have always been conscious of my health, tried to keep up my fitness when confronted with numerous obstacles, but in recent times I've found it to be a real challenge. I've been plagued with injury and illness off and on for the last few years, enough for me to "give up" and stop taking care of myself, when taking care of myself should be priority!

I recently took up a 12 week challenge. I wasn't interested in completing in those ridiculous competitions, I'm not one to advertise. I mean, I sure don't want to look like those women who compete, women who need to get boob jobs and have their hair and nails done to look feminine!

I'm more interested in being healthy for my own personal reasons. Members of my family have health issues, which I want to avoid. I want to be strong, and not suffer from the effects of colds, flu and exhaustion. I don't want to suffer from Diabetes, High Cholesterol, Heart Attack, I mean, it's time I faced the truth. I'm no longer a spring chicken! I'm also a shift worker, so all of this is extremely challenging!

So this Blog is dedicated to my Health & Fitness Journey. But it will be a little different as I am no gym tragic (I HATE the gym). It will be more about what I can do without paying for a gym membership or personal trainer. I will be training myself, getting inspiration from a variety of places!

I hope you will enjoy (or suffer as the case may be) this journey with me I!