Thankful Thursday - Bootcamp and Group Support Make Exercising Enjoyable

My daughter and I have been attending a weekly Boot camp. It is something we both need to do for various reasons and it has become "our thing". The exercise is the main drawcard, the group is local and the personal trainer encourages you to reach and even push through your current fitness level which is a must for both of us. We both have a tendency to back off before we reach our true potential.

At first I was happy to attend, do my session through gritted teeth and head home, ticking it off my list as something I had to do for both of our well being, both physical and mental. It was on my weekly to-do list, like a chore or weekly meeting with compulsory attendance.

Somehow, and quite magically I have realised that I no longer see it as just another thing on my list. I now look forward to the hourly session, which is different each week. It is always a good workout which keeps it interesting and challenging.

I realise though that each week I am needing Boot Camp for the many benefits it now brings, whether it is the relief it brings to my Anxiety Symptoms, the social interaction of the group, or the hour dedicated to self healing.

The bonus of Boot Camp has turned out to be the group itself. 

Initiated and run by a person who walks the talk by continuing to improve her health after losing close to 50 kilos, the personal trainer wants others to feel the same satisfaction and pride in taking control of their fitness and getting the best out of life. The people that make up the group are quite a mixture in fitness, experience, age and personality. We have felt welcomed from the start and the group is strong in its belief of encouragement and is displayed each and every week, which also spills over to encouragement on social media in daily achievements. We both enjoy the group experience rather than exercising solo or one on one. Everyone has different skills and assets, and I have been continually inspired by many members in their achievements and commitment to their individual goals.

I am thankful that we have joined this group, and thankful that we feel so supported.

Miss 11 and I sporting a bit of colourful positivity

Guest post - Misconceptions & Benefits of Aqua Aerobics

I love water. Being near it or in it brings me a feeling of calm. The combination of calming, healing water and exercise can only bring good feelings to the Anxiety sufferer. I was keen to learn more through Kaitlin Gardner of An Apple Per Day.

Any of my friends can tell you I love water workouts. I have never been much of a runner and for years, didn’t think about the pool when it came to exercise. Aqua aerobics changed all of that for me. I’ve heard some interesting misconceptions about working out in the water, and there are wonderful benefits as well.

Here are some great resources with more information about aqua aerobics:

●     Water Aerobics and Water Fitness Exercises

●     My Ultimate Guide To Aqua Aerobics

●      Health Benefits of Water-Based Exercise

The Misconceptions

You have to know how to swim. I have done a whole workout class and never gotten my shoulder length hair wet. Most of the exercises take place in water that is waist to chest deep at the most. You stand upright in the water for most of the workout, and even if you can’t swim, you are in a safe situation.

Aqua aerobics is only for seniors. I have to laugh when I hear this one. I usually mention that competitive runners, even those training for marathons, use aqua aerobics for cross training or to recover from an injury. A lot of us have seen those pictures of smiling seniors in the water with their arms in the air. If you go to an aqua kick boxing class, you’ll find a strenuous workout performed by people who are in great shape.

It’s not much of a workout. The water does provide a gentle, low impact workout solution. But in addition, it can give you all the cardio blast you need. Try an aqua Zumba class, and see if you’re not breathing hard really quickly. For me, a good aqua jogging session is comparable to a run on a park trail. I go to the pool when the lap lanes are open, and move up and down one with a good jogging motion. It’s a fantastic workout.

The Benefits

Heart health. In the water, a person’s heart rate is lower by 13 percent, which is about 17 beats per minute. That means I work my heart less than in the gym or out running, just because I’m in the water. It’s thought this effect is due to the lessened impact of gravity and the lower water temperature. The result is that I’m giving my heart a break, and still getting a good workout.

Excellent for stress relief. If I have a busy and stressful week, I go to the pool for an aqua tai chi or water yoga class. Doing slow and rhythmic movements in the gentle element of water guarantees that I will relax and stress will slide away. My husband can tell when I come back from one of those classes, by how relaxed I am.

A hot weather alternative. I used to get up super early in the summer to go run. It was not much fun, but it was my only choice, because it would be too hot later. I can go for a water workout in the middle of the day, and the cool water will make it a pleasant experience.

Tremendous variety. Because water workouts have become so popular, there are a great array of options to choose from. Aqua kick boxing, a group class for an overall workout, or just popping into the pool for a short session of treading water. I can find something challenging any time I like.

Gentle on the body. After years of running, my knees were particularly sensitive. Working out in the water is great for me, because of the low impact part. Since my body only has to support a fraction of its own weight because of buoyancy, I exercise with a lightness that my body really appreciates.

I smile when I walk in the house after a good session of aqua aerobics, because I’m keeping fit, but in a way that’s enjoyable for me.

Kaitlin Gardner started An Apple Per Day to explore her passion for a green living lifestyle, and healthy family living. She and her husband have just moved to rural Pennsylvania, where they enjoy exploring the countryside to discover interesting and out of the way places. She is also learning how to paint watercolors.

Anxiety And Appetite

Many people lose weight when in the grips of Anxiety. When normally, I would consider myself an emotional eater, and tend to eat whilst angry or worried, during my heavy bouts of anxiety, this was not the case.

Two things tended to happen each time my Anxiety became out of control.
Firstly, I lost my appetite, which is a sure sign for me that things are not good. I can snack and graze all day and I am not at all a picky eater. So, for me not to be hungry, or worse, not to have any desire for food is just not normal.

Whilst you might spend years fantasizing about not thinking about food and it not being a big part of your life .... when the time comes and you realise that it only exists because of your illness and complete lack of control, it becomes more of a nightmare than fantasy.

To make matters worse, you realise after several days that the body needs nutrients from the food, so you try to eat little bits to nourish the body. I found myself gagging at attempts to swallow the food which my mind was saying that my body didn't want. The thought of upcoming meals were enough to make me queasy. Quite a turnaround for a food lover!

The second thing that happens is adrenaline created through the process of Anxiety also takes over the body. This causes an increase in metabolism. Combine this with the need to do physical activity to use up this increase in adrenaline and energy, just so you can sleep at the end of the day, and the weight starts to fall off.

With weight having been an issue most of my life, I felt like I should be excited by this sudden decrease in weight, but it just caused more worry and concern that things were spiralling out of control.

With the use of medication, therapy and relaxation techniques, things started to normalize for me and my appetite returned and the adrenaline fell under control.

I now know that lack of appetite is a sure sign that my Anxiety is taking over.

Have you noticed a similar effect on appetite whilst suffering Anxiety?

Fats, Sugar, Diet and Cholesterol

A little while ago I did a full check up with the GP. This included the full bloods workup. Some things came back good .... others, not so much. Cholesterol was one of the readings that could have been better - both my HDL (known as good cholesterol) and LDL (known as bad cholesterol).

This happened at the time when our family had been under the full influence of the "low fat" is best attitude, so everything in our cupboards and fridge were low fat, fat-free, etc.

image source

It was right at the start of the "sugar is toxic" era, and I had my ears open and had been listening.

Not only did I feel that I was not on the right path, but it really did bug me that obesity statistics in Australia, and so many other countries had gone through the roof! How could this be when there were so many "better choices"available on the shelf?

So, I knew I had to make some changes to improve my Cholesterol readings.

Change 1: I increased the amount and type of physical activity, which wasn't hard, with the help of our Company Personal Trainer.

I also started reading labels and researching more of the theories behind the fat vs sugar debate.

I already knew that not all fats were equal, as some behaved differently in the body.  So I increased the foods in our diet which were said to contain helpful fats, like olive oil, tuna, and avocado to name a few.

Once I started label reading though, I was horrified by the high amounts of sugar, and sugar products that were in our everyday foods. Equally as horrifying, was the discovery of sugar added to foods right across the board, which seemed hard to justify. These foods were being processed excessively! I won't even go into the chemicals listed on the labels .... that is a whole other essay length blog post!

Surely, if you put so much sugar into the body, which is a processed food in itself, the body had to then break it down ... and in my mind, if you did not use the energy that the sugar provided .... wouldn't it too turn into fat???

image source

So, in summary, we had been eating many "low fat" products, which certainly did have a lower fat component than their counterparts, but every one of them had sugar added to them, some in significant numbers.

It also made sense to me to eliminate foods that were heavily processed and go back to basics. After all, if the scientific world could claim certain foods were bad for you one minute, like they have with eggs, wine, and chocolate, and then turn around to later claim that in fact they are good for you because of X, Y, and Z, then surely I could examine my choices and make a few educated guesses.

Change 2: We stocked up on eggs, lean meats, fish, butter, fruit and vegetables. We sourced as much as we could from the local producers, so it was as close to it's original, non-processed, chemical-free form. We also dramatically reduced the sugar in our diets to be closer to a "no-sugar or low sugar" level.

image source

So .... what about my cholesterol???

With another test, 6 months later, having changed from "low fat"choices back to full fat products, how did my scores fair????

The doctor assessed my results and said simply,

 "Whatever you are doing now, keep doing it!" 

My good cholesterol (HDL) had improved, and my bad cholesterol (LDL) had also improved ... and quite significantly!

This made me reassess everything I had been taught and heard about a healthy diet ....

The Real Reason For Not Doing It Is You

There comes a time in life when you have to admit the truth. There is only so long that you can blame others, or reel off excuses. Life has a way of yelling STOP!!!

So many people, including me, think there is an easier or quicker way to achieving something.

When you break it down, some things just take hard work and a commitment.

This was definitely the case for me and weight loss.

I found a million excuses.

There were so many other things I would rather do.

I have no time.

I'm not prepared.

In the end, you either get it, or you don't.

Luckily, for me, I admitted the truth before everything crumbled or came to an end.

Ask yourself ....

How badly do you want something?

What will happen if you keep waiting for a quick fix solution?

What will happen if you DO knuckle down and succeed?

What is your reason for self-sabotage?

It is so much easier to go on doing the same old routine.

Following our dreams is hard.

Change is hard.

Nothing worth doing is easy!!

That's why the feeling of achievement is so good.

That's why the rewards pay so well.

Move More Than Just Those Fingers

How many of us sit in front of the TV, trying to find something decent to watch? Instead of punching the buttons on the remote, surfing the channels, we have been trying to switch off and get moving.

I know it has been a little chilly to always be outside. So you need to find what works for you and your kids inside.

We have found the Nintendo Wii to be such a good tool. We have been using Wii Dance Party to burn some energy and it entertains children and adults for hours. We have also found it to be a great family activity.

If you haven't got access to a Nintendo Wii, the Sony PlayStation have some similar products. All of the Dance Party clips are also available on You Tube, which is a real hit in the classroom and at home. There is no better way to get kids moving than some music and some dance moves.

If you are a parent, then this is your chance to show the kids you still have groove and the moves.

This would have to be one of our favourites. The following is Flo Rida - Good Feeling.

Disclaimer: The above is my personal opinion and is not the result of sponsorship or gifts received.

1st Fun Run - City to Casino

Now that I am finally over the experience of my 1st City to Casino, I wanted to let you know....

IT WAS GREAT!

Having never even attended a fun run before, it was exciting, nerve-racking, and exhausting all at the same time.

I entered in the 7km Walk event as part of the Blundstone Corporate team. I was thrilled to be part of this event that saw a record number of entrants this year. The City To Casino raises funds for The Heart Foundation which is such a good cause.

My event started at Cornelian Bay and finished at the iconic Wrest Point Casino in Sandy Bay. If you enter at a walking level, you can walk, shuffle, jog and run to get yourself to the finish line. So, being my first event, I did a combination of walking and jogging (there may have been a little shuffling).

I crossed the line at exactly one hour, which gives me a good and achievable goal for next year.

Just a tip: If you can enter events like this one as a Corporate team member, the perks are usually worth it, like the entry fee paid for and the 10 minute massage at the end.

Do you have any experience with Fun Runs? Maybe you have also entered The City To Casino in Tasmania, or better still, maybe you entered this year too?

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The Weight Loss Debate - STOP JUDGING

I get a little frustrated with the negative attitude and comments aimed at some people's efforts towards weight loss. Amazingly, it is sometimes coming from people who have been down the weight loss road and know firsthand the battle people face.

I say, to anyone trying to lose weight to put them into a healthier state, I don't care which method you choose, because half of the work is making that decision to lose the weight, commit to it and maintain the loss.

Yet, I hear time and time again people saying things like, "Oh yeah, she has lost heaps, but she had Lap Band Surgery." or "He looks much healthier now, but he has a personal trainer."

There is no easy way to lose weight in my mind.

Every single method, whether it be Diet Shakes, Exercise, Lap Band Surgery, using a Personal Trainer, or the many other options and tools at your disposal, involve a commitment of time, sacrifice, effort, and ups and downs, and I see none of them as cheating.

Weight Loss can be one of the biggest mental and physical battles you may have to face in life. To make the decision and effort to turn around bad eating and exercise habits, which may even have been present your whole life, is such a commendable position to take.

To hear opinions that the weight loss can be bought, or that the help from surgery, medicine or trainer is the simple, easier option is honestly disappointing.

LINKING UP WITH
 

Wordless Wednesday: Cape Raoul - Ship Stern Bluff Track

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There is nothing like getting outdoors amongst nature and sucking in the crisp, fresh air to help you feel alive and provide some stress release from the daily grind. Add an invigorating walk, some breathtaking scenery and the sound of the ocean crashing against rock.

We have wanted to walk out to Ship Stern Bluff for some time now. Ship Stern is located at the South-east tip of Tasmania, and the walk takes about 2 hours return (depending on how long you stay to admire the view). You can also access the tracks to Cape Raoul (5 hours return) and Tunnel Bay from the same point, which all have their own amazing views. The track is easy to find, and clearly marked as you turn off the road past Port Arthur, just before getting to Nubeena.

 The track to Ship Stern was relatively easy, with mostly a good path. There was a little up and down, some exposed trees roots, rocks and overgrown sags, but generally the going was easy.

The track to Cape Raoul is longer and a Grade 4, and is generally a little hillier in sections.

 When you get to the clearing where the view is at it's best, Ship Stern Bluff is breathtaking. The beauty of the sheer cliffs against the surging ocean, backed up with that thick, green foliage is just magic.

 Speaking of magic, there is just as much to see and admire along the way. Nature has provided some beautiful specimens in the area.

I daresay we will be going back for another look. Hubby and I are keen to take the children.

Linking up with these AMAZING bloggers

Defending the Biggest Loser Approach

There has been a lot of flack across the social media with the latest season of The Biggest Loser-Australia.

Tweets and posts on Facebook about torturing kids for ratings. People saying that the contestants must sign a clause to be dehumanised on TV. Comments about The Biggest Loser becoming a freak show when they bring out the bigger contestants, and that watching fat people on TV is not entertaining. I'm sure with every season comes a new barrage of haters.

The Biggest Loser is currently being show by Channel Ten in Australia, and you should check this preview out here if you are not sure what I am talking about.

I am standing up for their approach,

While watching this season, as well as previous ones, I have seen the trainers push the contestants to reach their potential. They are not degrading the contestants and name-calling. They are truthful in what it takes to get results. They are truthful and honest about how the contestants came to be in their current situation. They know all of the excuses and whinges to slow down or give up, and hear it all of the time. They are not there to pretend, or give these people a break; that is not their job. They are not there to make friends. 

They are there to share their expertise, get results and be professional in their role as a trainer.

These contestants put their hand up for the show because they knew they needed help.

The selectors chose these particular contestants because they were prime candidates to improve their lives.

Just as putting on weight does not happen overnight, the process of losing yourself, your self-worth and confidence is a gradual process.

The facade that a person will put up to say they are happy with life or that they accept that this is the way life is for them, is never their ideal situation or their lifetime dream.

The family and friends of these people may tell them from time to time that they need to get off their bum, that they need to eat better or look after themselves, but mostly, they bite their tongue, or the arguments turn into disapproving looks over time. 

When people approach a personal trainer or go to the extreme of applying for a national TV weight loss show, they are asking for help. 

They need help with their eating schedule and choices. 

They need help with food portions and selection.

They need help keeping motivated. 

They need help with their mindset, confidence and self-worth. 

They need help with exercise routines, techniques and equipment use.

They need help to see that their decisions and the way they choose to live affects a wide range of people.

They need help seeing the truth behind the consequences of poor eating habits, loss self esteem and inactivity. 

They need to know there are options.

They need to know they are capable, to do more than they think, to achieve their dreams.

They need to be told what to do, a push to keep going, and the encouraging words.

They need goals to aim for and rewards.

Many are asking for help in one of these areas; but many need help in all of these areas.

2013 The Biggest Loser, Australia Trainers Shannon, Michelle and The Commando

If the task was easy, there would be no contestants, no trainers, and certainly no show.

This year, there is the added challenge of dealing with family issues between the contestants being the child and their parent.

The fact is, obesity is an epidemic. Obesity causes multitudes of health problems. Obesity has detrimental effects on the person and those around them.

There is no doubt that the creators of The Biggest Loser are making money and getting ratings over this show. Whether that is the driving factor behind the show, or why it has survived many seasons; I really, truly don't care.

I do care that this program gives opportunity to people who need it, whether it be the contestants who appear on the screen, or whether it is the people at home who are being inspired by the efforts, motivated by the words, and grossed out by the hard truths.

How to Exceed Your Trainer's Expectations

My Personal Trainer reminded me (not so subtly) that I had not written an update for some time. 

I told you she was great at motivating me and making me accountable - right!

You can read here when I first met Sherri, and here about my first monthly assessment, here I was four months into the program where we had worked on finding my exercise mojo, and here where Sherri pushed me to reach a milestone. I touched on the fact that I had more energy here, and was able to stop taking blood pressure medication here, but a whole three months has passed since then.

Sherri and I were reminiscing, as we reassessed my journey so far, with a little chuckle.

I remember going in to meet Sherri, hoping for a miracle and some instant motivation. Sherri remembers deciding that I was possibly in the category of "most likely to fail".

Sherri had based her opinion on what I told her, and possibly on the numbers she accumulated in the various health tests.

I wanted to be truthful.

If I had learnt nothing else over my years of fighting my weight battle, I did learn that it was pointless and harmful to be anything less than honest about what makes me, me.

 So I told Sherri that given the choice, I would make and find excuses not to exercise. I had the best intentions and wanted the results. History had taught me, though, that I would waste time, finding other things to do, or simply put exercising off for a later date. The only way I would, and could stick with something, was to be accountable to someone, to give myself mini, achievable goals, and to keep to it interesting.

Sherri shakes her head now at the assessment she had made of me, compared to the milestones I have reached and the fact that I have stayed motivated and committed. Maybe the timing was just right for me, or maybe she is one hell of a trainer?

So, again going against my "most likely to fail" label, I recently rallied a group of co-workers together for a regular weekly Boxing session. I am loving our weekly session before work, and hopefully, the other members are loving it too. Sherri is loving having to eat her words, and was all too happy to help us with a workout plan and correct technique.

I have found out, since working with Sherri, that group sessions work much the same way as team sports, in committing to a group and a schedule.

With just a couple of months to go until Sherri has been training myself and my co-workers, we have learnt a lot, but something tells me, this is an ongoing adventure.

Still With A Twinkle In My Eye

I was just reminiscing. This time last year, according to my blog, I was exhausted. We all were!
I was so thankful that the children were finally going on holiday. I needed the break from the mundane morning hassle. Luckily, I am not feeling so zapped this year!

So what's the difference?

Well, I should be even more exhausted, with having two children to get ready for school, as opposed to just one last year. Two children, I might add, who often like to do anything accept what they are meant to in the morning.

So does my extra energy burst come from increase in exercise and healthier living?

Or

Could it be because I did the 30 Day Sugar-Free Challenge, to give my body a break before Christmas?

Either way, I have altered my lifestyle and habits, and the proof is in the pudding (sorry for the pun so close to Christmas), with more energy, better fitness and weight loss.

Finally, this year, I am ready to start the New Year from a really good point.

Wishing you all a Merry Christmas
                            .... and if you don't hear from me again this year,
                                                          I wish you and your loved ones a Safe and Happy New Year.
                                                                                                                                                 xxxx

Thankful for Not Falling On My Face

Today I did great things .... at least by my standards. I had my monthly health assessment with The Personal Trainer, and she always gets the best out of me, whether I am doing boxing, routines with weights, treadmill or aerobic routines. I never know what to expect, as she is always pumped to get me moving and likes to mix it up.

I really think The Personal Trainer has been well worth the money My Workplace is paying her. If you want to know how this came about, then read here. My first assessment is here, and my post explaining what works for me is here.

So I am steadily losing weight, which is ideal, and I can feel I am so much fitter than 5 months ago. This is showing in my Netball games where I have moved positions, and am now enjoying playing two thirds of the court instead of struggling to cover one third. Also, there is no way I could achieve my milestone today, without my improved fitness.

We worked with some 1.5kg dumb bells today, doing a series of of squats, pumps and burpees. This is itself is a good workout. Here is the twist! Between each set with the weight, I got to have a quick drink before jumping on the Treadmill and jogging for 2 minutes. You heard it here first - I RAN ON THE TREADMILL! Wooooo Hoooo!

There is something about a trainer standing beside you, talking you through every step, encouraging you to go a bit more, and praising your achievements. I must tell you, there were a couple of high fives in the room.

Who gives you the confidence to try things? When have you thought yourself incapable, and been encouraged to push harder?

What is that light over yonder?

With the start of Daylight Savings today in Tasmania, I am literally doing a little happy dance.

There is no better feeling that walking out of work at 5pm, seeing the sun still high in the sky, and knowing that you still have daylight to enjoy.

We try to make the most of the extra daylight hours and better weather where we can, and I will be sure to share some of this with you while it lasts.

We love to use this time as a family, to enjoy the outdoors. We also get together regularly with friends through the week for a BBQ, either at our homes or our fantastic local park. Those extra hours give us a great reason to get outside and do those jobs around the garden and exercise. Television shows usually take a backseat for our family during this period of extra daylight, but considering our regular favourites usually take a break over this time, it is certainly no loss.

I certainly know where I would rather be .... and it's not sitting in front of the box.

Do you have daylight savings where you live? Do you love it or hate it? 

Finding my exercise mojo

When you are trying to get into exercise, or re-trying for the 10^th time this year, the first thing you try may not work. I don’t think there is any one exercise or method that will work and come easy for all people.

Part of our company’s Personal Trainers’ job is to get to know each person, teach them different techniques and try them out, and assess their progress.  Our trainer, Sherri from Energy Health Concepts, has come to know us a bit better over time, and is now recommending exercise and methods a bit more tailor-made for each individual.

For me personally, we have tried several things over this time, and one thing became clear for me and Sherri. Firstly I was already playing Netball with a team, and had a set roster for the next 5 months. Netball is once a week for 1 hour. This is a sport I have been playing since I was young, and one I thoroughly enjoy. Whilst it maintains my level of fitness, it is not enough for me to shed kilos or better my fitness.

The addition of exercise equipment at our workplace has been good, and I have made use of it by myself, and with another. This has not become a regular event though. At the beginning of the program, with our enthusiasm at a high, I suggested and started a walking group. This went well for a while until some members started to dwindle due to reasons like illness, the weather, work commitments and personal commitments. In the end I was going solo, every now and then. The fact that I am not doing any things enough or routinely means that I am not getting the results I want.

So in my last monthly assessment and training session Sherri, a plan of attack was made.

The plan consisted of:

• 1.       A group – formed for support, commitment and encouragement. 

• 2.       A schedule was drawn up to suit all members and ensure we would meet twice a week.

• 3.       An exercise regime was introduced using circuit exercise. The circuit work would use different exercises using the equipment at our disposal equal to the number of people in the group. The group would move around the equipment in a circle, getting a good workout aimed at working the whole body and getting the heart rate up.

• 4.       The Tabata method would ensure a method of timing each exercise and allow time for rest. For example, I might start with a medicine ball and go from squat to overhead continually for twenty seconds, then a 10 second rest. This might be repeated 4 times before going on to the next exercise. 

• 5.       We have a group of about 5-6 usually so we start with a warm-up, go around the circuit 2-3 times, and then finish with a cool-down and stretches.

So what does this mean for me?

It means that I have a regular commitment of twice a week. It means that when I get there, I am with a group of liked-minded people. The group consists of girls I know and have worked with for a while and we encourage and praise throughout the session. These girls will also not accept excuses not to attend unless you are in hospital or worse, even if It means using the treadmill in the background on minimum speed whilst shouting out encouragement.

It also means that the exercise is fast paced, aimed at working my whole body, and exercise that is proven to get good results.

Source: fbcdn-sphotos-a.akamaihd.net via Bright Side Up on Pinterest

So I want to know what works for you? Have you found your exercise mojo?