Skipping

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

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

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

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

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

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

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?