qotd

"Some people want it to happen, some wish it would happen, others make it happen."

Michael Jordan

intervals

"Do intervals right - intervals should be like running from hyenas and recovery periods should be like walks with Grandpa."

brrrrrrrrrrrrrilliant

(((((COLD))))) only showers awaken your pure potential! Every man and every woman is a star.

A COLD shower:
1. Strengthens immunity
2. Improves blood circulation
3. Regulates temperature
4. Promotes weight loss / increases metabolism
5. Alleviates depression

open your mind ...

A weekend trip to Brisbane recently was a renewed eyeopener to the prevalence of obesity in our society. The shopping centre was rife with overweightedness, no age group excluded. Most of us are aware the problems being over weight or obese can cause. It puts us at risk of many preventable diseases and ailments. When you see it on such an enormous scale it’s frightening to think about where we will end up as a nation, specially financially, as each year the obesity statistics continue to rise. It comes at great cost on all of us via the health system plus the ever increasing waiting list in both the public and private hospital sectors.
There was a lady at the cinema sitting not far from me, the middle arm lifted between the two seats to fit her. She waddled her morbidly obese body slowly out at the end with great and painful difficulty. You could see the folds of her stomach below her top. It was the saddest sight to see because her life could be so very different. I wanted to hug her and tell her that! The ability to change.
I can relate. At 120kgs I was not quite that debilitated but had I not decided to make a proactive change I probably would be by now.

the men who made us fat

“Obesity is a highly contagious disease spread by stunningly good marketing and a hunt for profit”

the men who made us fat - an important 3 part documentary showcasing the issue of sugar intake - which sees Jacques Peretti attempting to trace those who are responsible for revolutionising our eating habits, to find out how decisions made in America 40 years ago influence the way we eat today.

a fitness adventure

Join us on facebook!

Take an adventure, feel energised, enhance your health and fitness ....

Each weekend escape is jam packed with bootcamps, hiking, boxing and more! Plus healthy eating of course! No cooking! No dishes! No mowing the lawns! Just fun, fitness and a chance to workout, unwind and focus on YOU!
Designed for ALL fitness levels - no matter what YOUR individual level of fitness. It's a great opportunity for a beginner to kickstart to a healthier lifestyle, or for fitness enthusiasts to spike up their training routine!

Book now for one of the following three weekends left in 2012 and indulge in a weekend in paradise
     ~ Cape Gloucester Eco-Resort,
          Friday 10, Saturday 11, Sunday 12 August 2012.

     ~ Airlie Beach,
          Friday 19, Saturday 20, Sunday 21 October 2012.

     ~ Hamilton Island, Whitsundays
          Friday 23, Saturday 24, Sunday 25 November 2012.

So...

sunday session

A fantastic session this morning with an outdoor warmup despite the chill in the air, followed by a great workout in the gym. Got to use the new rope - (everyone LOVED it didn't they! ;D)
An exhausted group at the end... but we had a delicious brekky waiting to bring us all back to life ready for a wonderful Sunday ahead!
Next session will be the 8th of July - look forward to seeing you all again.

all photos

better late than never?

client session tomorrow - 7am. oh. three weeks behind time. what a busy month eh!

• muffins with ricotta, banana, almonds and honey or baby spinach leaves, baked beans and avocado
• fruits of the forest parfait - berries with natural yoghurt, muesli and flaxseed
• watermelon with spinach, red onion and fetta
• freshly squeezed juice

train hard. eat well. be healthy

pancreas cleanse

juiceupyourlife.tv

"The pancreas is one of the digestive organs responsible for assisting with food digestion and blood sugar regulation. After you eat, the pancreas releases a host of digestive enzymes and the hormone insulin, which break down foods and modulate blood sugars. People with pancreatic cancer face myriad digestion and nutrition concerns, including malnutrition due to taste and absorption changes, as well as weight loss and fatigue from treatments. Juicing foods might help patients obtain the full healing power of fruits and vegetables."

chlorella

(NaturalNews) With the quality of commercially-grown produce declining rapidly, obtaining nutritious fruits and vegetables is not an easy task. Few of us eat enough fruits and vegetables on a daily basis; it's a fact that grows more true with each generation. So how do we answer these issues, knowing the bounty of nutrients we're missing? One solution is chlorella, a green single-cell algae that packs a huge nutritious punch.

Chlorella is an astounding package of complete nutrition, considering it is such a simple life form, which is probably why it is often referred to as nature's multivitamin. The synergistic nature of chlorella's nutrients is undeniable. All of its natural properties function together in a way individual supplements can't touch. Chlorella is famous for providing a vast array of benefits while fighting numerous diseases and conditions.

cultivating good habits

Many people will eagerly begin a fitness program then give up after a short time, despite initial good intentions. I can’t speculate individual reasons but I do know a common one is the majority of us are after (and expect!) instant results - especially when it comes to weight loss. When weight has crept on over years I don’t know why we think we can make it all disappear in four weeks, two weeks, one week! Overnight!!!

It’s easy to become motivated at the start, the key, is remaining absolute with that initial focus - which takes a strict discipline at the beginning. Not what many want to hear or do. Sometimes the changes along the way appear small, which can make your goal aim feel like a long arduous journey at times, but change WILL be established if you simply keep going and don’t quit. Think long term. Think, life!

something changed.

The Dalai Lama, when asked what surprised him most about humanity
"Man…. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived."

alberts wisdom

10 Life Lessons From Albert Einstein

1. Follow Your Curiosity: “I have no special talent. I am only passionately curious.”

2. Perseverance is Priceless: “It’s not that I’m so smart; it’s just that I stay with problems longer.”
 
3. Focus on the Present: “Any man who can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves.”

4. Imagination is Powerful: “Imagination is everything. It is the preview of life’s coming attractions. Imagination is more important than knowledge.”

muscle vs fat

"Does muscle weigh more than fat?
No, one kilogram of anything weighs one kilogram. Where the misunderstanding often comes in is that muscle is more dense than fat, so by volume, it seems to weigh more (ie. one kilogram of muscle occupies less space than one kilogram of fat)."

inspiration

      When you want to succeed as bad as you want to breath.

      Take 5 minutes to watch.
      You just may wake up tomorrow with a completely different outlook!

what you drink

Many reasons to make better decisions for our fluid intake...

Aspartame is famous for neurological symptoms, as it is composed of two neurotransmitters linked with a methyl group. Headaches and imbalance are the two most frequently self-reported problems, but seizures, brain tumors and sudden cardiac arrest are the most serious ones.

Always a choice. What will yours be?

the four agreements

1. Be Impeccable With Your Word

 Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

2. Don't Take Anything Personally
Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.

juice up your life

juiceupyourlife.tv

      a great energy boost at the
      beginning of the day ...

no excuses! #09

motivation right here!!


have you trained today?!

romance

                nothing about fitness, just something beautiful.
                       about life.

                through the good, the bad and the downright ugly.

green monster...

juiceupyourlife.tv

and it aint jealousy!
it's the happy hour of drinking ...
i have been searching for kale for a long time and was given a couple of kale plants (seedlings? plantlings? with no green thumb at all, ive no idea what they are called) last weekend by a client (a HUGE thank you) - with DIY advice, i have replanted them, into bigger pots. (evenutally into a garden?) so maybe in a  month or two, i may have an endless supply for juicing :D THAT would be awesome.

what is success?

It’s doing your work the best your can, And being just to your fellow man;

It’s making money, but holding friends, And staying true to your aims and ends;
It’s figuring how and learning why, And looking forward and thinking high,
And dreaming a little and doing much; It’s keeping always in closest touch
With what is finest in word and deed; It’s being thorough, yet making speed;
It’s daring blithely the field of chance, While making labor a brave romance.
It’s going onward despite defeat, And fighting staunchly, but keeping sweet;
It’s being clean and it’s fighting fair; It’s laughing lightly at Dame Despair;
It’s looking up to the stars above. And drinking deeply of life and love;
It’s struggling on with the will to win, But taking loss with a cheerful grin;
It’s sharing sorrow, and work, and mirth, And making better this good old earth;
It’s serving, striving, through strain and stress; It’s doing your noblest…that’s success!

qotd

"You may have the loftiest goals, the highest ideals, the noblest dreams, but remember this, nothing works unless you do."

Nido Qubein

the power of the mind

Losing excessive weight is a life changing journey. And change, is rarely an easy road. No pill. No potion. No medicine. Not even an operation - is of any added benefit. Do you have what it takes to reach your weight loss goals?

While we will all share similar struggles and pain, both emotional and physical, a weight loss journey is very individual, what works for one person, may not for another. It’s not just about diet and exercise. A nutrient dense diet and being consistently active are crucial of course ... but to reach any long term goal - especially one that requires lifestyle changes - you need to improve your mindset too. Often, a fundamental obstacle to attaining success, is what you have above your shoulders. You can have all the external support in the world, but if your frame of mind isn’t positive, if your self-worth is low, long-term success can prove difficult.

spend your dollars wisely

That's simply astonishing.
For you health, please consider NOT spending your hard earned $$$ on enriched, fortified lies and use it to buy more fruits and veggies!!! The results will be wonderful! 

congratulations

pre race confidence! uh huh!

Could I be prouder as a trainer than witnessing the culmination of weeks/months of training coming to fruition?
I doubt it ...
Congratulations to both Nicola and Mellissa for their first half marathon this morning in Mackay ... tears to my eyes as each crossed the finish line! Incredibly proud of you both. Wonderful focus throughout all your sessions towards the goal. There was never any excuses! You've trained hard, consistently and deserve the results. And what great motivation and support for each other along that journey.
Such an adrenalin rush isn't it!? Welcome to 'the bug'!
Three months till the next one?! ;) Bring on the Whitsunday Great Walk event eh?

(Great job also Wendy and Pat :) Wonderful achievements for you all! )

qotd