Archive for the ‘lifestyle’ Category

Stay well hyrdrated throughout the festive season!

This time of year is challenging for many people on many levels.
The pressure to do everything and see everyone before the year is out can be overwhelming.
For loads of people there is an emotional stirring that starts around this time and continues to build right up until ’the day you’re supposed to be with your family/loved ones’ finally arrives.   
Financial stress, realitonship stress, work stress and emotional stress are all highlighted at this time of year but have no fear – there is a really simple way to manage it all.

The mantra. Exercise, eat well and think good things. It helps. I promise it helps.
Say it to yourself, apply it daily and notice how the heat you usually feel from the crazy season is no where near as fierce.

I know you have lunches and dinners and drinks and deadlines but if you keep your mind on the mantra you’ll manage it all with a smile.

EXERCISE:
Go for lots of little walks and filter out the pressures buzzing around your head.
Breath deeply when you walk to release tension.
Block out time for at least one decent workout session to get the endorphins flowing and keep your self esteem in tact.
If at home watching TV lie on the floor and stretch  – check out my 5 minute back care & stretching clip 

EAT WELL:
Keep up your fruit and vegetable intake and drinks heaps of water.
When out at functions use self disipline and refrain from scoffing all the deep fried food.
Too much alcohol over too many days will make you lethargic and cranky. Again, restraint is key.  
Keep the 80/20 rule in mind. ie. You can only over-indulge at 20% of the functions!!

THINK GOOD THINGS:
Think things whcih will keep your energy positive.
Think things which will best serve your health and well-being.
Think things which will best serve your reletionships.
Think things which will best serve your ability to ‘give and receive’ graciously.
Just think good things!

I wish you a very happy, healthy and fun festive season.  

 
These ‘Hasty-n-Tasty Meal Ideas’ are just IDEAS so you can add/remove whatever takes your fancy. The whole objective is to provide you with a repetoire of super quick, tasty & healthy meal ideas to draw on when time is tight and energy is low. These options will provide you with the nutrition you need to re-charge your body and mind – unlike fast fatty food which will do the exact opposite. All I’m suggesting is that you make the wisest choice possible at every meal.  

Oh, and if you haven’t exercised today why don’t you squeeze in a quick ‘Smiler’s Workout ‘!!
5 – 10 minutes is better than nothing and you’ll feel fantastic for it  – come on, you know you need it!  

Warm Potato & Tuna Salad

Peel as many potatoes as you need for the amount of mouths you’re feeding.
Cut them in to bite size pieces and steam or boil. I prefer steam.
When cooked place in a bowl & gently mix through a tin of tuna in oil (drained & broken up)
Add finely sliced spinach & rocket leaves & a small tin of 4 bean mix
Squeeze half a lemon over the salad (optional) & season to taste. 
Enjoy.

5 Minute Hearty Tomato Soup

Put a can of tomato soup in to a saucepan.
Add 1 clove crushed garlic& whatever left over vegies, pasta/rice you have in the fridge.
(If no left overs you can add frozen peas & a tin of cannelini beans or similar)
Chop & sprinkle fresh parsley/basil, season to taste
Enjoy.  

Smoked Chicken Coleslaw 

Slice a smoked chicken breast & mix through store bought coleslaw (not dressed)
Add 1/2 continental cucumber, grated & the juice of 1/2 lemon
Add a dollop of low fat coleslaw dessing/mayo (the cucumber/lemon makes a lot of juice so you won’t need much)
Freshly chopped dill really tops this off if you can get your hands on some but no biggie if you can’t.
Enjoy.

Ok, settle down…I’m not suggesting people over 40 don’t feel frisky because I’m certain most do most of the time and I’m raucously ‘whoo-hoo-ing’ for them as I write.

This post is for those who might just need a little pep-up in the frisky department, be it now or at some other flat and/or forlorn time of life. 

First, let me give you my definition of frisky;  feeling confident and flirtatious (in a fun way rather than a sexy way) as you engage with people throughout the day, the feeling of bouncing along and smiling at life.

Now, let’s talk strategy in simple terms:-

1. Exercise
If you exercise regularly I PROMISE you will begin to feel the murmur of friskiness. Exercise releases all sorts of lovely endorphins which will switch on the frisky button in your brain. Just like a big swimming pool, it will take a little while to get heat up and must remain switched on for your continued enjoyment.

2. Eat Well
If you eat a fresh light nutritious meal you ‘ll feel fresh, light and probably frisky enough to want to curl up with another human being. On the other hand – if you eat a colourless stodgy meal from a box or packet you feel like curling up with another colourless stodgy meal from a box or packet. Any arguments on this one are most welcome!! 

3. Think Good Things
Think things that serve you well; that keep you exercising and eating well everyday, that keep you believing that you are attractive, smart and lovable, that remind you that everyone has tricky traits and that above all,  that feeling frisky over 40 is all about choice – you can either choose to life a life that will foster friskiness or not…

Don’t miss out my friend, it’s far too much fun!!

Smiler

Spring has sprung and so has ‘weight loss fever’.

The month of October is always the biggest month for weight loss related enquiries at my workout studio. About 88% of these enquiries are women and they all want to lose their unwanted kilos in a quarter of the time it took for them to gain them. Ba – bowwww….this is instant failure.

I can’t think of one person who has lost weight quickly and kept it off nor can I recall anyone who has gone on a restrictive diet andor a high intensity exercise regime and felt happier or healthier for it. It always seems to end with a sad face mouthing the words “bugger it’, I couldn’t care less if I look like a hippo”.

I hate seeing people sad because of their weight. I lived life as miserable fatty for years so I know what it feels like and I know the nasty thoughts that create that sadness.  I also know what it feels like to lose weight quickly then put it all back on plus a bit more, I did it plenty of times! It took me years to realise I wasn’t being fair and kind to myself so I changed my thinking and behaviour and am now proud to say I am a ‘happy weight manager’. Here’s what I think about being overweight and about weight loss and weight management:

• If you are in an unhealthy weight range you should lose weight for ‘health reasons’. ‘Health reasons’ encompass everything to do with your wellbeing; physical, mental and emotional.
• The most important factor in long term weight management is ’self esteem’, this is because self esteem fosters self care and when you truly care for your health and well being you will make sure  your lifestyle supports it. 
• Losing excess weight permanently is only possible by making permanent changes to the way you value your health. 
• The best strategy for most people on the planet is to eat a bit less and move a bit more whilst continuing to live happy and fulfilling life.
• The mantra, exercise, eat well and think good thingsis a simple and practical approach to weight management and life in general. Since committing to this mantra I have lost over 20 kilos and the fluctuations since have been minimal.
• If you do needto lose weight make a long term commitment to it and to being positive about the changes it will bring.
• Remember small steps lead to great things – you will achieve your goal by doing little things everyday in support of it. 
• If you are negatively affected by the air brushed images of ‘perfect bodies’ in gossip magazines DON”T BUY THEM!

Losing weight is not a mountainous project that warrants deprivation and high stress. It’s just like managing your finances, it requires a bit of dicipline but does not mean you can’t enjoy yourself.

Now, I must do my workout so I can balance out the indulgences I enjoyed over the weekend. 

Smiler.

Here is my ‘ideal week of exercise’ which best suits my current age, health status, fitness needs, lifestyle & goals. I say ‘ideal’ because I rarely get to do everything on the list but it gives me loads of flexibility to do what my body/mind tells me I need most on any given day with the time I have available.   

Strength workouts: Minimum 2 per week + 1 Pilates reformer class. Being physically strong is SO important to me. I have a ‘dodgey’ lower back, I am knock knee’d plus I spend a lot of time at a computer so postural strength is essential. I also know that when I am physically strong I cope really well with stress.

Most weeks I do get my 2 strengths works in, at the very least I do one. I only use free weights, resistance bands/tubes and body weight. I enjoy my strength workouts.

Cardio workouts: Minimum 3 per week. I smoked for over 20 years so cardiovascular exercise was something I avoided. Now I have to say I don’t mind it because it makes me feel so good.

My top 3 cardio workouts are 1. 30 – 45 minutes at the studio on the cross trainer, bike, treadmill, rower & stepper 2. swimming 1-2kms 3. 1 hour fast walk. I always have music going and use the time to reflect and plan. I also love to play tennis, kick a footy and ride my bike. This summer I want to do sea kyaking and I would love to dance more.

Flexibilty & Mobilty:  Minimum 2 x 20 minutes yoga style stretching and mobilising per week. On a good week I will do a yoga class on Monday mornings plus a couple of other sessions either at the studio or at home, even if it’s in front of the tv. As my body ‘matures’ I respect the need to keep my muscles long and my joints mobile. 

This type of exercise also helps to keep my mind clear and my nervous system calm – something most of us need in our busy urban lives.  

That’s my ideal week, what’s yours?

Whatever you do, do something everyday and enjoy it.

Smiler. x

Eating well is so hugely important for well being, I just can’t encourage you strongly enough to ‘do it’ daily. It’s really not that hard to do and the benefits are so worth it. If you eat well you live well; you can expect good energy levels, quality sleep, better concentration and tolerance to stressors plus it makes weight management heaps easier! 

When you eat well your skin glows, your eyes sparkle and your smile beams as you breeze happily through your day conquering your ‘to do list’ without a glitch. You’re laughing? Please, this is how my life goes everyday! Ok, I admit there are exceptions like hangovers, PMT & SPT (sole parenting tension)  but as a general rule I can testify to noticing a major difference between eating well and eating poorly.

To eat well the one thing you really you do need is ‘fore-thought’. For instance, last night I cooked enough rice for Pip & I to have for dinner as well as some for her breakfast (brown rice pudding: brown rice with soy milk and vanilla) and some for my lunch (put rice in to a container with a tine of tuna, some kidney beans, left over broccoli and a healthy drizzle of sweet chilli sauce – my current addiction).

Eating well is also about making time for food preparation. For instance, on Sunday night I cut up the fruit I bought at the market plus I made a batch of Bircher muesli which will see me through til Thursday. I also made a bolognaise sauce which I’ll use for 2 different meals and I even washed, spin dried and stored a coz lettuce ready for Pip’s lunches and a couple of nights of salad.  None of this was overly time consuming or laborious because I know my week is partially set up. I have to be especially organised because Pippa is a Coeliac.

To eat well every week you also need to be passionate about nutrition. Don’t get me wrong, I’m also passionate about the 6 C’s – cheese, chips, chardonnay, chocolate, cake & cookies – however I know I can have from time to time and enjoy them without too much consequence if I eat well everyday ( and exercise and think good things)

The Point: Eat well – feel well. Eat crap- feel crap.  It is merely a choice you make everyday.

Your Turn: I’m curious…if you don’t eat well - why don’t you? I’d really appreciate your feedback to this so that I can post some stuff to help you get on track with it.

Smiler.

Have I mentioned I used to be a 90 kilo, 20 ciggies per day whingeing pessimist?

It’s true, I was and the thing I remember most about being that way was how little energy I had – physically, mentally and emotionally. I couldn’t do anything physical for very long, I couldn’t concentrate for very long and I boy was I easily stressed. I was never very enthusiastic about anything because everything seemed a bit too much effort and I cried a lot because, well, I was bloody miserable!

These days I’m the complete opposite and it’s due to 3 things:

1. Daily exercise

2. Healthy eating

3. Thinking good things

NOTE: I am far from an obsessed health nut nor am I a self righteous reformed smoker

By making small contributions to my health and well being on a daily basis means I have abundant energy to do everything I need to do plus take on a few challenges to keep life interesting. I enjoy my work and seldom feel over burdened by it. I have a good social life which occasionally renders me hung over from over indulgence in both alcohol and food. I have (most days) good tolerance levels to help me navigate my way forward as a full time single parent PLUS I have the time, energy and courage to embrace a love relationship with my gorgeous new beau, Bobby.

All of this happens because I have the energy and attitude to make it happen.

It happens because my health is my priority.

It happens with great ease and plenty of smiles because I highly value the benefits – I love life!

Want more energy to live and love your life?

Do the daily 3.

Love,

Smiler

Who’s looking after you my friend?
You I hope.
I hope you are looking after yourself because it is your responsibility.

It’s up to you to make sure you exercise regularly. Yes, I know your spouse never gets home in time and/or your job keeps sabotaging your ‘me time’ but it doesn’t make it their fault that you’re not active. Get committed. Where there’s a will…

It’s up to you to make sure you eat well. Yes, I know time is tight and there are tempting and convenient fast food options everywhere but is that really going to provide you with the energy and stamina you need to complete your ‘to do list’ each day? Get organised in the morning and fill a cool pack with all the food you need for the day. It will save you hundreds of dollars and tens of thousands of calories!

It is only you who can think good things about yourself and your life. It’s up to you to turn a negative in to a positive, to find opportunity in adveristy, to seek the good in everyone and to take steps to reach your pot of gold. Be proactive not reactive.

In a nutshell: Exercise, eat well, think good things – the mantra of self care. Live by it daily and you’ll always be smiling.

Sometimes the intensity of modern life can make one a bit too serious. Not by choice I don’t think by the direction of focus. By focussing on the tasks at hand, which for us ‘multi-tasking information grabbing pack-as-much-in-as-you-can urban smilers’ there are many, we simply leave no time for good old fashioned fun.

When was the last time you…

…went out for a walk with a friend and ended up on a ‘tram adventure’

…had some friends over to play a board game

…went to a festival and actually participated in the ‘line dancing’ or similar

…had a ‘music, wine & frivolity cook up’ with your bestie

…had a champagne day spa arvo with a girlfriend (or equivalent beverage/activity for you fellas)

…looked up the gig guide and selcted a live act to go and appreciate

Really good fun happens when you are with other people. It happens when you change your focus from task to social. Let your guard down, let your hair down, engage with others and remind yourself why you like/love them and be sure to tell them. Let your mind float freely and it will have a chance to see the lighter side of life, to laugh at silly things and to be enlivened by a sense of play which often lies dormant in adulthood.

Go have fun my friend! It is as necessary as the air you breath.

Smiler.

I shudder to think of how many hours I’ve spent explaining the reality of ‘getting a flat tummy/6pack’ to people. The frustrating part is they never really seem to hear what I’m saying which in one sentence is: “doing ab exercises will not specifically reduce the fat on your tummy”.

Here’s the longer version of this truth.

Point 1: You CANNOT spot reduce. When you do abdominal exercises (properly! You Tube clips coming soon) you are strengthening the muscle. Yes, you are burning a bit of energy but nothing significant and it most definitely won’t specifically reduce the fat covering your abdominals.

Point 2: What else are you doing?If you do want a flat stomach/6pack you’ll need to combine these four things consistently for many, many weeks (depending on what condition you’re in when you start out of course). Cardiovascular activities, major muscle strength work, core conditioning and a healthy diet which may include the need to reduce your daily energy intake – permanently! Oh and stretching too please.

Point 3: What’s your motivation?If you think sculpting a flat tummy/6 pack is going to help you find love or be happy I believe you’ll be extremely disappointed. Having ‘the perfect tummy/body’is never going to provide true happiness plus what you look like is only a part of your beauty… surely you want to attract a partner who is not just looking for a ‘celebrity body’? Boring!

Point 4: Love thyself. Your health and happiness is not in your abs! By all means include a variety of abdominal exercises in to your week every week but be appreciative of the more valuable benefits this will provide such as a decreased risk of back injury/pain, increased core strength and improved posture – the ultimate anti-ageing remedy!

Final Point: Exercise, eat well & think good things.If as a result of a well balanced diet and exercise program you end up with ripped abs – all power to you my friend, that’s just an added bonus to being the fabulously happy healthy glowing self that you are!

You’re gorgeous.