summer approaches

As of today, there are only fifty-seven days remaining in 2014. Have you achieved, or have you made progress towards meeting any of the goals you set for yourself at the years beginning? If you have, a HUGE congratulations and keep it up! If not, why not? What’s left on your “to do” list?  What are your plans to reach them as we head into summer?

We are usually our own worst enemies when it comes to creating changes for ourselves. The start of each new year brings with it a renewed sense of optimism and endless new possibilities but as the year passes by, and this year’s certainly passed quickly, we can often lose focus of the objectives we set for ourselves. Self imposed mind games are a real trip when it comes to things like excuses or procrastination.

fitness day escapes!

MACKAY/WHITUNDAYS book at www.annpt.com

BRISBANE book at www.annpt.com

willpower?

Often you will hear people say “I don’t have the willpower to lose weight.” They talk about willpower as if it’s a personal trait that some are born with but not them - some people have it, they don’t, and it’s something that comes and goes of its own accord. It’s as if willpower is something magical - just wait for it to come and don’t bother with the planning, organising and practicing of habits that are needed in order to achieve change.

Willpower isn’t something you are born with or without, nor is it magical - it’s simply a skill. Self control, that can be learned. You’ve got to understand that your body is the way it is right now because that’s how it has adapted to the lifestyle you’re living. If you want to change your body, you’ve also got to change that lifestyle by finding more constructive ways to adapt to your circumstances. By thinking ahead, setting achievable targets and planning healthy eating and consistent exercise into your routine and lifestyle, your confidence in your ability to change will grow and grow.

"You won’t lose weight by exercising more if you’re ignoring nutrition. You won’t get fit by dieting if you’re skipping workouts. Everything works in unison."

deal of the year

exchange a $20 note, for this - 3 huge watermelons, 3 sweet pineapples, 6kgs oranges, 2kgs bananas, 1kg sweet potato, 2kg tomatoes = $19.65. loving it!
brisbane fruit shops rock!

the first step

head to www.annpt.com/mystory

When you have weight to lose, it’s easy to come up with excuses rather than get yourself off the couch and into motion.
Taking the initial step of heading into a world of action is a pro active choice towards getting rid of the part of you that has become an expert in excuse making and procrastination. You are choosing instead to work towards a new, healthier you... what  a fantastic commitment!
It’s not always going to be easy - some days will bring about new challenges - but you KNOW you CAN conquer them. Have faith in yourself. Some days will be damn hard, others a breeze ... but each morning when you wake up remember your goals, then be proud of yourself and the journey you are taking towards them. As you start seeing results - you will become more confident with the choices you are making and be continually proud of yourself. Some thoughts ...

time to lose the excess weight

Are you ready to become a new, healthier version of yourself? Fitter. Stronger. With more energy?!

61% of all adults are considered overweight or obese in Australia - the percentage rising rapidly. If that figure doesn’t scare you, it should. With a huge cost factor to the nation, obesity with its associated illnesses affects us all.

Returning to a healthy weight range isn’t easy, but accomplishing it is one of the most worthwhile things you can do for yourself.
The journey towards a transformed, fit body - through good nutrition, consistent exercise and a strong mindset is an amazing one - no matter what age or body shape you are.

blueberry banana chia smoothie

Known as “Mayan Mega Fuel”, chia seeds are one of the most nutrient-dense foods you can find. A three tablespoon serving has more than twice the iron as a cup of spinach, as much potassium as a banana, twice the fiber of a cup of oatmeal, and the antioxidants of a serving of blueberries. Double down on the potassium and antixodents by adding blueberries and banana to the mix.

Serves 1 | 235 calories per serving | Vegan, gluten-free

Ingredients
1 banana  | 1/2 cup blueberries | 2 tablespoons chia seeds | 1 cup unsweetened coconut beverage

obesity treatment - 1948!

Interesting to see we had a solid framework for healthy eating 60 years ago... where did it all go wrong? Takeaways and GMO's?!

Obesity Treatment Guidelines from 1948*

Foods to be avoided:
  • Bread • Cereals  • Potatoes
  • Foods containing sugar   • All sweets

Eat as much as you like of the following foods:
  • Meat, fish, birds  • Green vegetables  • Eggs • Cheese  • Fruit except bananas & grapes

*Taken from 'The Practice of Endocrinology' - Dr Raymond Greene

will I be FAT [again] tomorrow

Food addiction, food bingeing... food OBSESSION, bulimia, evidence hiding, food deprivation, (insert) diet magical drug of choice, calorie counting, constant weighing, pretense, excuses, procrastination, laziness, lifelessness, depression … I TOTALLY get it - been there done that .... ALL of it!
If you can relate… you are not alone.
Choosing to become responsible for my health and losing 55kgs was not an easy journey - the book shares the long, progressive path towards a more healthy life (which I am still on) - learning, growing, winning, failing - a rollercoaster ride of emotion for a complete transformation in far more many ways than simply the physical. And for those that used to read my column - it also shares many ways to introduce changes into your own life and some tidbits that may be useful for many, specially those just starting out on their journey, (and hopefully some motivation and inspiration for all within the front and back covers!  ) - head to www.annpt.com and click on 'books' and you can place your order.

peanut butter chocolate chip cookie bites

Ingredients:
1 1/4 cups canned* chickpeas, well-rinsed and patted dry with a paper towel
2 teaspoons vanilla extract
1/2 cup + 2 tablespoons (165 grams) natural peanut butter (Don't even try with regular peanut butter! They'll come out oily. You MUST use natural peanut butter)
1/4 cup (80 grams) honey (agave would be amazing too!)
1 teaspoon baking powder**
a pinch of salt if your peanut butter doesn’t have salt in it
1/2 cup (90 grams) chocolate chips
NO FLOUR, NO OIL, NO WHITE SUGAR

never give up

Sometimes when we are trying to work towards our goals, things don't happen 'fast enough' for us ...
we're an instant gratification society.

But never give up - things are always changing if we are working towards a positive mindset, nutritional food and a dose of exercise consistently.

Stay patient, and embrace all the wonderful changes on the journey, big and small.

what does $20 buy?!

One of the most common debates I have with people is about it being too expensive to eat healthy, compared to eating a packaged food diet. Unfortunately many DO make food decisions based on price. It’s funny how many of those people though, have no challenge finding the extra dollars for alcohol. Or soft drink, ice cream and takeaway!

So is it actually more expensive to eat healthy? The question is relative of course and the answer will vary greatly depending on who you ask. There are definitely some things we can all cut back on as consumers in order to be able to spend a little more on the food that nourishes our bodies. Step one? Easy example. Eliminate soft drink!

This week I set about finding out exactly what $20 buys here in Brisbane in the way of fresh produce.
The local supermarket saw me leave with three bags of delicious fruit and vegies - $19.86. And with an incredible deal at the local fruit and vegie shop - “fill a box with anything you want for only $20” I was able to discover astonishingly how much actually fits into a box - I left with a HUGE array of colourful local produce. This included a wonderful variety of seasonal fresh delights, even eggs.

LTL single group sessions

Other session times available. Enquire today.

Are you fed up with dieting, wearing clothes that feel tighter each day and feeling self-conscious about your weight? Want more fun in your life - energy for the kids, energy for yourself!?
The Lighten the Load program is a series of group workshops/training sessions that goes beyond a single session each week. It’s a positive, fun environment where YOU can feel excited and invigorated to improve your health, fitness and well being, long term. You will confidently learn how to achieve a successful transformation through healthy eating and movement. This is not ‘another’ diet; this is a unique opportunity to explore and modify lifestyle choices that will  change YOU in a positive way.
Everyone participating will also be supplied with ‘homework’ - ideas to incorporate motivation and movement into every day!
All handouts etc used each week are provided to take home and refer back to as required.
Ongoing regular support to keep you on track EVERY day - both from myself and others in the group via our sessions and interchange of email, texts etc.
Participants MUST have a minimum of 20kilos to lose. The reason behind this is the support of others on a similar goal/journey – and specially for those who could possibly feel intimidated or concerned to ‘begin’.
If you head to the facebook page, (ltl photos) or website or blog and take a look at previous groups I know they will vouch that having others on a like minded journey has been of great value to them, and they discover that stepping out of a ‘comfort zone’ into a new and exciting lifestyle full of energy is empowering. Plus the laughter, camaraderie and chat along the way has been invaluable to them amongst such a fantastic group/setting.

benefits of personal training

It’s not just elite athletes who use personal trainers. People of all ages, body types, and levels of fitness benefit from training one on one or in smaller groups. Working with a personal trainer is one of the fastest, easiest, safest and most successful ways to improve your health and fitness.

How do you know if hiring a personal trainer is the right choice for you?

Personal trainers set goals
The benefit of a personal trainer is that they will listen to what you want to achieve and then devise a plan to get there. This usually involves setting small, specific goals so that you can see/feel progress on your way to achieving your ultimate goal.

12 weeks of dynamic changes

With great success in the Whitsundays, Lighten the Load now comes to Brisbane. The 12 week program consists of two group sessions each week and one personal training session. Plus ‘homework’ to do each day. Ongoing regular support each week both from myself and others in the group via our sessions and interchange of email, texts etc.

Participants MUST have a minimum of 20kilos to lose. The reason behind this is the support of others on a similar goal/journey – and specially for those who could possibly feel intimidated or uncomfortable to enter a gym environment.
If you head to the facebook page, (ltl photos) or website or blog and take a look at previous groups I know they will vouch that having others on a like minded goal has been of great value to them, and they discover the gym is not intimidating and it becomes like a second home. Plus the laughter, camaraderie and chat along the way has been invaluable to them amongst such a fantastic group/setting.

give it a go

Eat clean and exercise hard. Try it. Even if for just 7 days - if you don't like it, you can always stop. but I assure you it WILL give yourself a very different outlook on why the new you will be so much happier... in such a short time you can start feeling - healthier, cleaner inside, more energetic! I DO know how hard it is to get started.... But use every last ounce of energy to drag yourself from wherever you are to take those initial steps - it WILL, be worth it.

lighten the load 2014

 

 

Love yourself enough to make a difference! 'Lighten the Load' is a 12 week program for those with 20 plus kilos to lose and ready to commit to creating a positive shift in their life for 2014 - modifying unhealthy habits and learning the skills required to achieve on going changes.

 

If you or someone you know fits the bill - get yourselves ready for the most transformational 12 weeks of your lives!

 

Starts soon at Kangaroo Point Health and Fitness. For further information see reception or contact Ann 0412 753 899

creating action for 2014

How quickly the year has flown. Santa is already ho ho ho’ing wherever we go and everyone is frantically shopping, with Christmas and the New Year upon us.

It’s already that time where we subconsciously start setting a few fitness or health goals for 2014. But how did you do throughout 2013? Did you achieve what you set out to do at the years beginning? Are you smarter, fitter, healthier, stronger? Yes - then congratulations! If not, what stopped you? Facing your fears? Laziness? Lack of motivation and determination?

Health and fitness are tomorrow problems - people notoriously put them off unless sickness knocks directly on their door with a wake up and they have to face the consequences of their unhealthy choices.

commitment, perseverance, determination

I started writing the Lighten the Load column in the Whitsunday Coast Guardian nearly two years ago, aiming it at those who were sedentary, hopefully encouraging them to become active and those who were overweight, hopefully encouraging them to become healthy.
Summer is once again knocking on the door. The layers of clothing that have been protecting us throughout the winter are starting to be peeled off. Do we like what we see? Are we enjoying how we feel?

slave to the scale

Up until a couple of years ago I was held captive to an unhealthy and unrealistic obsession, my life totally consumed with my captor... my bathroom scales.

I stood on them the moment I got up. Of course! Isn’t that everyones first priority on awakening? Then I would weigh myself after I had emptied my bladder. After I showered. After I ate my breakfast. After I brushed my teeth. After I had a glass of water. Before I exercised. After I exercised. Lunch. Dinner. More water! Haircut! Cutting my fingernails! I kid you not. A never ending ritual. Unnecessarily dramatic weigh-ins. For I would then allow the figure they reported to me hundreds of times a day to control exactly how I would then feel about myself in that moment. I would be excited beyond belief if the figure glaring at me had dropped. I would float - light and happy. Or I would be crushed - disappointed and frustrated, if I so much as gained a gram. Eat if the number was down. Starve myself if up. Reward. Punish. Love. Hate. Certainly not a healthy relationship. Nor, a smart lifestyle, is it? Can you imagine how exhausting that rollercoaster ride is? I had such an emotional attachment to the number on the scale. However I was in denial of that obsession. To be very honest I actually thought everyone had that same ‘passion and focus’ that I had, to be a particular, and concrete, ‘number on a machine’.