Sign up to an event to keep the motivation going!

As New Years passed I heard the words “I’m never drinking again” being thrown around a lot and I bet once you were back at work again you succumbed to that Friday evening after work drink. Now I’m hearing “I’m not drinking ’til Australia Day” and you only had your last drink on the weekend… hmmmm!

As some of you know I tied the knot with my hubby at the end of last year so besides wanting to look fab in my wedding dress I also wanted to tick off some personal goals and one of my goals last year was to increase my running- I was not a lover of long distance running so for me to stay motivated was going to be a bit of a mental challenge. So I decided to enter some events such as City2Surf, Gold Coast Half Marathon and Tough Mudder to get me training and loved that I had some new challenges in place.

Once you’ve signed up to an event it’s easier be committed especially if you are raising money for a charity.

These factors will need to be incorporated into your training:

• Be specific about what you are training for
• How are you going to measure how successful your training is
• Your goals should be realistic. Start a level at which you can progress. If you are a beginner your progression per month will be slower week or monthly goals as in comparison to someone who is a sports person
• Is your training relevant to help achieve your goal
• Time is also important. Set a time in which you want to finish the event. Or if it’s your first time and you want to make it to the finish line… set a goal in your mind. For example you want to complete the 7km Dee Why to Manly fun run on the 2nd Feb. This way you are envisioning your goal.

This way your training will be focused and gives you a goal to work towards and it can be measured as you progress. By measuring your goals week by week or month by month will help you achieve your goal.

I’ve already started adding events to my Own it Fit calendar and the first one is the Sun Run – Deewhy to Manly http://www.sunrun.com.au/. Don’t wait till next year, you should sign up now and run with The Own it Fit team. It’s only less then 2 weeks away but it’s a great way to start the year by getting in early. The race is an early start – 6.45am so the team will be having a much deserved delicious breakfast afterwards 🙂

If you have any questions please ask away.  Our passion is for health & fitness and would love to help you on your journey.

Own it Fit

It’s your choice so own it!

To succeed you must Plan!

Happy New Year Own it Fitters! Many of us may be feeling the extra kg’s from all the over-indulgence during the festivities and I for one have heard the word detox being dropped like it’s hot since New Years day.

You’ve heard it all before… PLAN AHEAD! I’m sure this could be applied to all aspects of our lives but in particular I am referring to your health and how to help you get back on track for 2013.

To ensure I stay on track I write down what I’m going to eat for the week ahead and that means planning my meals from breakfast to dinner including snacks. That way I only shop for those ingredients I need and when I feel hungry I won’t pick the next bad thing from the pantry or order take out food.

My plan for today looks a little like this:

Breakfast: Chia seed porridge with berries- 1/4 cup chia seeds, 1/2 cup almond Milk, sprinkle of shredded coconut, handful of strawberries and bluberries along with a sprinkling of cinnamon.

Morning Tea: Peppermint tea with small handful of almonds

Lunch: Chicken Salad- 100g of Chicken thighs, Green salad with Tomatoes and avocado with Lemon Juice and Olive oil dressing

Afternoon Tea: 2 x Carrot and Celery sticks with a tablespoon of Tahinni

Dinner: 100g Baked Salmon with Cauliflower mash and steamed Brocoli and Zuchinni

Water intake- 2-3 litres per day.

So you see my plan is simple and I also have it worked out for the rest of the week too. I try to do a big shop on Sunday’s so I’m not stressing and running around doing it last minute or late in the evening. The  more organized you are the less stressed you feel and you won’t be lead astray.  Remember food is vital and you can’t out train a bad diet.  Over 70% of your results will come from your nutritional intake!

You can also apply a plan to your exercise as well.

This is my first important tip for 2013.

It’s your choice… so own it!

Make exercise social!

It’s interesting to see how many people think that exercise is boring and such a chore. I was speaking with a lady the other day who told me that she was dedicated to getting in shape and really wanted to make the most of it but her problem was that she actually dislikes exercise so much that after several weeks she falls off the wagon. I thought this was interesting because I absolutely love exercise and get so much enjoyment from working out… some of my clients do think I’m sick in the head because I love Burpees!

If you don’t enjoy the type of exercise that you are doing, then more than likely you won’t stick with it longer term.  Lifestyles have become hectic. People have super stressful jobs with families and some don’t have even time to be social so why not mix both exercise and socialising together?

We all know summer is fast approaching and we want to get in shape as much as possible so I’ve been exploring different options to keep things interesting.

Outdoor Group fitness classes- For starters they are outdoor which is the first positive and they a great way to meet people. They are not only challenging but they are a great way to make friends and there is always lots of social banter with an affordable price tag. At least you are out there having fun with a group of people instead of torturing yourself on your own and struggling to get through your work out.

Going to the gym doesn’t have to be boring.  Try talking to some of the regulars at your gym and making a few friends. It always helps when you know the people at the gym you are going to. Even get to know the employees and you will feel more comfortable or join a smaller gym where the receptionist would know you by name every time you come in. Also once you get to know some of the other members you can buddy up with them and do work outs together which can be highly motivating. Also start utilising the group classes as well. The more you go the more likely you will meet people.

For those of you that have babies, there are lots of group mother sessions where you can actually take your wee babies with you and you can meet other mothers too. An example is  www.fit-mamas.com.au

Also looking to meet someone? It might sound corny but internet dating is becoming highly popular… why not try a group such as Fit 2 Date- www.fit2date.com

Team sports such as soccer, netball, touch footy and oztag are socialable and the team normally gets a bite to eat after the game for team bonding. As you already know, I play oztag. It’s not only fun but we actually catch up as a team and have dinner together outside of tag.

The hard part about exercising is getting there and once you’ve overcome that obstacle you will be glad you did it.

It’s your choice so own it!

Doing the right thing and not getting results?

My gosh, I have been so busy planning the wedding for the last few weeks that sometimes I have to admit it’s hard to find time to fit everything in….

I was sent an article the other day that I wanted to share with you about how stress can effect weight loss even though you are exercising, eating well and how too much coffee can contribute in increasing stress hormone levels. http://tiny.cc/36j2iw

My tip is to try sticking to one coffee a day and even opt for caffeine free day! Substitue Coffee for a Dandelion latte- it’s the herbal equivalent to a coffee with added health benefits or try for a caffeine-free herbal tea… there are so many amazing brands and flavours out there. My favourite brand at the moment is Pukka and you can find it in most health stores. Also, if you find you are exhausted and stressed but not sleeping well treat yourself to a massage, try Reiki or see an energy healer which can help balance your body.  I am a massive believer in balancing the energy around the body… when I went over the handle bars of my bike and hit my head I was unbalanced so went to an energy healer and it helped me feel better and clear headed. You won’t know until you try it 🙂

OwnItFit!

I Love Lamb ;-)

For dinner last night I made some delicious stuffed red capsicums with lamb. Brian absolutely loves this meal and claims it’s one of his favourites so I thought I should share the recipe with you all because it’s definitely a good one for the colder months and it’s so easy to make, is yummy and super healthy.

First of all let me touch on how healthy this recipe is for you….

Lamb is not only a great source of high quality protein that helps maintain healthy muscles but it also contains zinc and iron which are easily absorbed by the body. Zinc is good for warding off colds and flu and keeping the immune system healthy

Garlic is a natural antibiotic. Has been known to help fight the common cold. Help lower bad cholesterol (LDL) and high blood pressure and also is packed with vitamins and minerals such as vitamins A, B, B2, C and calcium.

Onion has similar health benefits to garlic. They are a great source of vitamin C, B6, Chromium, calcium and fibre.

Rosemary contains substances that is useful for stimulating the immune system, is an anti-inflamatory, increases circulation and is known for improving digestion.

Eggplant contains anti-oxidants which are anti-aging

Oregano is a rich source of fibre, is an anti-oxidant, contains vitamin C and minerals such as potassium, magnesium, iron

Tomato reduces the risk of heart disease. One of the most well known eating benefits of a tomato is it’s Lycopene content which is a powerful antioxidant

Balsamic Vinegar contains antioxidants which are anti-ageing and helps the digestive system

Goats Cheese is a good source of calcium especially for those who are lactose intolerant and it’s delicious.

Stuffed Capsicums with Lamb and garnished with Goats Cheese 

6 red capsicums

400g of organic grass fed Lamb Mince

1 Red onion diced

Half eggplant diced

3 sprigs of fresh Rosemary- chopped

4 fresh Roma tomatoes – chopped

1 tablespoon dried Oregano

2 tablespoons of Balsamic Vinegar

3 garlic cloves

Pre-heat oven to 180 degrees. Remove the insides of the capsicum including the seeds. Place capsicum into oven for approx 15 mins to heat them and slightly cook them. Whilst capsicums are in oven, place some olive oil into a saucepan and put on medium heat. Add mince into pan and once meat is lightly browned, add onion and diced eggplant and cook until eggplant has softened. Add in the rest of the ingredients and cook for approximately 15 mins.

Pull capsicums out of oven and add in stuffing into the middle of the capsicum and fill to top. Garnish with Organic Goats cheese. Put the Capsicums back into the oven again for another 20 mins.

Once cooked you can then serve them. Sometimes I serve them with a side of steamed greens.

See it’s so simple and is really good for you 🙂

Enjoy!

It is true… you are what you think!

As you know from my first post, I’m currently training for the Half Marathon on the Sunshine Coast.  Every Saturday we do a scheduled run which is our longest distance for the week. I personally know that after a long week, it sometimes can be hard to get yourself out of bed on a Saturday, especially when it’s freezing and raining outside and I know how easy it can be to talk yourself out of it but for some reason I still get up and do it. I think with running you either love it or hate it. For me it’s the latter especially if it’s long distance running…. I’ve always favoured sprinting and high intensity exercise over a long run.

So let me share with you why I still get up on a Saturday morning and keep motivated to do my long runs…

1. Exercise on Saturday (best way to start the weekend) and boom… exercise is done for the weekend!

2.That word again… Endorphins or what we call the runners high! I believe that running outdoors is a positive and refreshing feeling and helps release endorphins which makes us feel super positive and happy 🙂

3. Satisfaction- that I beat those negative thoughts out of my head and I made it the whole distance. I overcame the negative thought I had before the run and makes me feel as though I’ve trained the mind and stuck it out with will power.

4. The more distance I cover and the harder the course I run, the more confident I feel. I have tackled more obstacles and that nothing can stop me. I actually feel empowered and mentally stronger.

5. Diversity. Change the course each Saturday so you do not get bored and that it feels like a new journey for both the mind and body.

6. Great stress reliever. Have time to resolve some problems in your head without the usual distractions or you can use the run to escape and clear the mind

7. Believe it or not, once you start running and endorphins are flowing, you can go into a happy and type of meditative state.

The mind is a Powerful tool. The hardest part is starting the exercise but once you’ve been doing it for a few minutes you forget about those thoughts and keep going. If you tell yourself you can’t than you won’t so instead why don’t you tell yourself you can and will!.  Most people run for physical benefits which is great but it also greatly beneficial for the mind and the brain.

So you see it’s not just a physical thing… it’s mental too

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Might be a quickie but it’s a goodie!

“I don’t have enough time to exercise” how many times have we said that, thought that or heard that? It’s a common excuse I hear from clients. Who said it has to be an hour long session? Some of the shortest work outs can be just as beneficial. I have put together a metabolic body weight workout with only 10 exercises in it, so you have no excuse not to train because this baby only takes 20 mins including warm up and cool down!  A metabolic workout involves structural and compound exercises that require maximum energy with little rest. It’s high intensity so is anaerobic which will get you breathless.

Metabolic exercise boosts fat burning. You will burn fat and calories at a higher rate even after your work out… pretty cool don’t you think!   Whilst running, you only burn calories during that run. Metabolic exercise is a good way to challenge your body and also to break the mould if you are stuck in an exercise rut.  It’s also great if you feel like your regime has plateaued- it can shock your system into fat burning again or if you are bored with doing the same thing… it’s like adding a bit of spice to your exercise and you will be finished before you know it. Other benefits for metabolic is that it improves your cardiovascular, strength and muscular endurance.

Metabolic is tough but we all need to feel the burn every now and then!

If you are unsure on how to do any of the exercises, please read further to get a full  description on to do each exercise.

Warm up- 5mins (can jog outside, fast paced walk or do some jogging on the spot, star jumps, skipping rope)

60 seconds jump squats – 5 second rest

60 seconds push ups – 5 seconds rest

60 seconds jump lunges – 5 seconds rest

60 seconds full sit ups – 5 second rest

60 seconds of burpes – 5 seconds rest

60 seconds bicycle crunches- 5 seconds rest

60 seconds mountain climbers – 5 seconds rest

60 seconds high knees – 5 seconds rest

60 seconds plank- 5 seconds rest

60 seconds Bench dips – 5 second rest

Cool down: stretch

Squat Jump: Stand with feet shoulder width apart. Start by doing a regular squat and push up with an explosive movement as if you were touching the ceiling. Land back into squat position and repeat

Pushups: Place hands on ground or matt shoulder width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body).

Jump Lunges: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air switch legs and land in a lunge position with the opposite leg forward. Repeat and continue switching legs.

Double Crunch: Lie down with feet bent. Place hands behind your head. Simultaneously crunch the abdomen and bring knees toward the chest. Return to the starting position and repeat the exercise.

 Burpees: One of the best full body weight exercises. You start in a low squat position with hands on the floor. Next, Kick feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Jump up as high as possible before squatting and moving back into the push-up position.

Bicycle Crunches: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides like you are pedalling a bike.

Mountain Climbers: Begin in a plank position, with your hands in line with your shoulders and your legs extended while you balance on the balls of your feet. Push through your legs and pull your right knee in toward your chest and let your foot land on the ground. Quickly switch legs, pushing your right leg back and driving your left knee in toward your chest.

High Knees: Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

If it’s pouring rain outside, you can do this workout indoors as well, with a little floor space and some music pumping, you will have this workout over and done before you know it!

Feeling a bit under the weather or exhausted and want to do some exercise but low impact? Do you remember 8 min abs from the movie There’s Something about Mary? Well they do say if you want rock hard abs… 8 min abs is the way to go!

If you had started your work out when you had thought about it, you would be finished by now.

It’s your choice… so own it!

Fight the winter blues with tips and reasons for staying fit and healthy this winter

Does this sound like you? In summer you are an exerciseaholic.. you hit the gym, swim, even do a bit a of summer hiking and eat a low carb, high protein diet to be in tip-top shape and now that it’s cooled down… you’re a little less inclined? It’s now June and it’s the first month of winter, it feels as though the chill has definitely settled in and the days are shorter and colder.  At this time of year motivation decreases and you can find excuses to not exercise. I say embrace the cold! Winter is the best time to work out outside, because you burn more calories if your body has to exercise and keep itself warm at the same time.

14 simple reasons to stay motivated this winter!

1. The benefits of cardio are amazing… It’s not only good for your heart, lungs and circulation… it also helps keep flu and colds at bay so basically the fitter you are, the less likely it is you will get sick.

2. Find a winter sport you love! I play Oztag and lucky for me they have comps pretty much all year round. If you don’t want to be outside… think about indoor activities such as basketball, netball, soccer etc.

3. Now, we all know we turn to comfort food during the colder season and that means more kilojoules… what happens when we eat more and exercise less? We gain weight… guys it’s not rocket science so think of exercise as a longer term investment.

4. Struggling still? Get a personal trainer, try a boot camp or find a buddy to train with.  Training with someone will help keep you motivated.

5. My favourite reason besides that fact that I’m addicted to exercise is that it produces endorphins and endorphins make you happy!  Exercise helps fight the winter blues…

6. Plan ahead… decide what days you want to hit the gym and book in them into your diary. Commit to a minimum 3-4 days per week.

7. Sleep! Ensure you get 8-10 hours sleep per night. Sleep is a critical part of your fitness journey.  Sleep deprivation can cause irritability, sugar cravings and weight gain. Getting the recommended amount of shut-eye gives you energy to exercise.

8. Do you ever feel like putting your boxing gloves on when you hear Eye of the Tiger playing on the stereo? Music can do wonders to get you in the mood… put a good collection of upbeat music together on that iPod of yours and get your groove on.

9. Keep Hydrated! Just because it’s colder and we sweat less doesn’t mean we should drink less water. You should still be drinking about 2 litres a day. And if you feel like it’s too cold for just water… opt for a herbal tea (caffeine free) every now and then.

10. Staying active doesn’t have to be boring. It’s winter so take advantage of it and head to the snow for some skiing or snowboarding. Did you know that skiing improves your cardiovascular system, tummy muscles, glutes, quads, inner and outer thighs, hamstrings, calves and arms? The same goes for snow boarding… and it’s fun!

Ladies if you’re not interested in the snow, Zumba is another option.. you know what they say… it’s not just a work out… it’s a dance party 😉

11. Make sure you are eating a balanced diet with seasonal vegetables and grass-fed organic meat. This is the time to get your slow cooker out and take advantage of making stews, casseroles, soups and slow cooked Osso Bucco (that’s what’s on our menu tonight). Check out the list of veggies that are in season at different times of the year attached… http://www.marketfresh.com.au/images/downloads/VegetableGuide.pdf

12. Go outside and get some sun (if it stops raining!). You only need 10-15 mins a day. It will make you feel revitalised, invigorated and you will get a hit of vitamin D which is vital for good health, growth, strong bones, calcium absorption and immune function.

13. If you are feeling tired and worn out from a busy day at the office… just going for a 30 -40 min walk will still do you a world of good. Fresh air helps clear the mind which is good for dealing with stress and it’s better than sitting on the couch.

14. Eat less sugar! In my last post I talked about how bad sugar is for the body. It’s been  linked to so many diseases and also weakens the immune system which then leads to cold and flu’s during this period.

So before you start making excuses… put down that chocolate bar and get that butt moving! There is no point in slacking off this winter and then freaking out once summer comes around because you are months behind in that training schedule.  Why not just keep moving all through winter and feel great at the same time 🙂

It’s your choice… so own it!

Rawmazing Dessert!

I recently had the pleasure of participating in a raw dessert class and learnt how to make some guilt-free raw vegan treats such as chocolate truffles, chocolate mousse, berry sponge cake and the list goes on.  Can you actually imagine eating a dessert that could be good for you? Sounds too good be to be true but true it is! In this class I learnt how to make desserts with simple ingredients. Did you know you could make chocolate mousse with an avocado? … and it’s actually really yummy.

Unfortunately, as a nation we consume way too much refined sugar and those who have a weakness for something sweet are the ones that find it hardest to say no.  Especially when our supermarkets are overloaded with chocolate, biscuits, lollies, ice-cream… you name it. Not only are these foods addictive but they are also linked to obesity, diabetes, high blood pressure, cancer and many more. Refined sugars contain no enzymes, no minerals, no proteins, no fibre, only empty calories really… sounds like a waste of time and energy munching down on that junk food don’t you think? And ladies I haven’t even touched on how it impacts PMS, sugar sends your hormones beserk!

Now that I’ve been introduced to these great recipes, I’ve had the chance to experiment with some of my own so I feel it’s only fair that I should share them with you, so below are some of the ingredients and how good they are for you….

Raw cacao can help reduce blood pressure and blood-clotting, making arteries more flexible, and decrease low-density-lipoprotein (LDL, the bad cholesterol).

Coconuts are rich in vitamins and minerals. Coconuts are high in lauric acid, which is known for being antiviral, antibacterial and antifungal, and boosts the immune system.

Goji Berries are powerful antioxidants and are anti-aging.

Almonds are an excellent source of vitamin E and magnesium, and a good source of protein and fibre which make them good for the brain, good for the heart and regulates cholesterol and blood pressure.

Raw Chocolate Coconut Rough with Goji Berries

Ingredients:

• 2 tablespoons of raw cacao
• ½ cup of desiccated coconut
• ¼ cup of cold pressed extra virgin coconut oil
• ¼ cup Almond butter
• 1 teaspoon of vanilla extract
• 1 pinch of cinnamon
• 1 handful of Goji Berries
• 2 teaspoons of Coconut Syrup

Method:

1. Grab a small container or small baking tray and place baking paper in it so ingredients do not stick to it.

2. Melt coconut oil and Almond butter together on low eat in either saucepan or frypan

3.Add Vanilla extract and coconut syrup- mix all ingredients together while soft in saucepan

4. Once all melted together, mix all the above ingredients into the bowl until     all completely mixed

5. Place ingredients on baking paper and freeze for half hour… Enjoy 🙂

There was an Old Woman Who Lived in a Shoe…

I have recently signed up for the Half Marathon on the Sunshine Coast with my fiance and my friend Faithe. As part of my training regime I’ve not only had to increase the km’s in my running but also realised I need to invest in a new pair of runners which will help me get to the finish line and so this idea has led me to write my first post :-).  Just by coincidence  I was recently forwarded an email about a shoe deal at Paul’s Warehouse… 2- 4- 1 deal. I know that trainers can be pricey so for those who are on a tight  budget and bouncing around in a pair of those old 90’s Slazenger trainers (do they even make that brand anymore?) that have a sole so slippery it’s like sliding on a banana peel should check out the deal at Paul’s.

“For women, shoes are the most important. Good shoes take you good places.”
― Seo Min Hyun

I personally love buying new trainers… well I have to admit I’ve become a little obsessed with them lately and have been adding  a new pair bit by bit to my wardrobe. Of course I’ve had to hide them from my fiance and slowly bring them out and even though they aren’t a pair of Jimmy Choo’s…I still  get the  same question… are they new (with a look of concern)? ah nooo they are sooo old, they have been sitting in my wardrobe for the last 6 months… I’ve worn them before but you just didn’t notice… ah ok!

Check out these sexy Nike’s I’m sporting now…

Even though they look cool and are uber comfy to get around in, I wouldn’t suggest running a marathon in them. Mizuno’s are a personal favourite of mine to run in… they are light and make me almost feel like I don’t have any trainers on. In saying that Mizuno might not be the best choice for you and there are other good brands such as Asics, Brookes etc. Make sure you try them on and see what’s best suited to you and your active lifestyle. By having the right running shoes you will be able to run on all sorts of surfaces either hard or soft without causing any issues to your ankles or knees.

I’m a newbie to blogging so stay tuned… it’s not always going to be about shoes… sometimes it’s about the bike 😉