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Clare

Clare
The first time i beat ten boats in the nationals!

Sunday, 29 April 2012

Exceptional People from the Fitness Expo

It was day three of the fitness expo today, and i am pretty tired. I did not work the hours of the other Powerplate people, though, as juggling the baby with my mum and husband away was a logistal exercise. The others must be exhausted, they are amazing. Anyway, i would not have missed today for anything, as i met some fantastic people, and thought i would share them with you.

The first guy was a certificate 3 trainer, in his 70's, who went to tafe a couple of years ago to get his qualification. He was so excited about learning, and helping others, open minded, and intelligent. It was a great conversation. I love these people who do things because they can, not constantly looking for reasons why not. He has a regular class at Ryde Leagues Club, where he takes a group of over 55's through their paces. I think it must be so nice for that group to train with a man in the same situation that they are in, that truely understands them, rather than a dewy-eyed 20-something with no real idea of what they face everyday (i can say that because that is exactly what i was 10yrs ago!).

Another man was recovering from a car accident. He was knocked into pieces from his bike a couple of months ago, after having been in the fitness industry only one week. The fitness expo coincided with the first weekend he was able to cycle again. Guess how he got to Darling Harbour for the expo? To me that seemed so brave. I was knocked off my bike once, not even seriously injured, and haven't really ridden on the road since. I ride my road bike on the footpath!!

The Fitness Expo is always an eye opener. Even the "freak show" - the muscle men (and women) in the supplement and bodybuilding stalls- have things to teach me, and lessons that make me a better trainer or human. I have no desire to put the work in to become one of them, my goal is simply to physically be able to do anything i wish to do. Still i admire the depth of their knowledge about nutrition and exercise, and what they achieve with this.

I like to share these stories with you, because people like this are living and breathing examples of what can be achieved when you set your mind to something.

What is consistant is this:
1) set a goal
2) work out what it takes to do it
3) do it

Tuesday, 17 April 2012

My Top Tips for Cutting Calories Without Cutting Food Volume

You got to live!!

Diets often do not work because you are either cutting out a major food group (like "carbs") ore restricting your portion sizes. Both of these approaches lead to hormone driven cravings, which work against long term weight loss.

These tips are often simply exchanging "this for that", meaning you can eat the same volume, in a similar manner, and still lose weight.

1) Grated cauliflower instead of rice: It is actually quite delicious, and saves you hundreds of calories. Simply keep a cauliflower frozen, and when you are 5min from serving, pull some out, grate it with a cheese grater, and fry it up with a pinch of stock and butter (PINCH!!!). It works the same way as rice, soaking up the juice, and is sweeter and more delicious as a bonus.

2) Slim Pasta: this is a new kind of vermicelli-style noodle being marketed as pasta. It has 8 calories per serve... you read it right - 8 calories. Find it at http://www.slimpasta.com.au/
3) Corn thins instead of bread: theses rice-cake style patties have one quarter the calories as one slice of bread. In addition, corn has all that wonderful fibre in it, to keep your intestines healthy :-)

4) Eat green first: don't worry about eating "healthy" if you always order a full serve of salad (without dressing) or mixed vegetables (potato doesn't count) first. Simply eat until you are full, then go for the pizza or noodles - you will be too full to eat very much. Acceptable dressings include vinegar, lemon juice, and olive oil.


5) Find the Low GI version: eat what you always do, but make sure it is the best version - the one that takes the longest to digest so you stay content for longer. Find out about Low GI foods at: http://www.lowgihealth.com.au/glycemic-index-list-of-foods/

Monday, 9 April 2012

Common Myths and Fantasys

These are a list of the things i hear with new clients, and that i am aiming to obliterate from the common myths surrounding exercise!

1) If i exercise a certain body part, i will make it smaller: NO you won't!! The only thing you can do with over-exercising a body part, is INCREASE the size of it as the muscle adapts. Think of Anna Meares in cycling, or any of the 100mtr sprinter's leg size... If you want to make something smaller, you need to lose fat - and fat comes off everywhere all at once.

2) If i do weights i will get big: NO you won't!! It is mostly women who say this - and the irony is we have not got the hormones to make muscles big. If you want big muscles, you have to train them a certain way for hours a day, one session once a week ain't going to cut it.
3) Light weight means easy weight: NO it does not!!! Light weight is relative, it means you can lift it many times. But to get a muscle adaptation, you still need to work it. Light weights is still hard weights, just you lift it more times before the "burn".
4) I need to cut out foods to lose weight: NO you don't!! But you do need to educate yourself on what is in the food you eat. Simply cutting foods out teaches you nothing, and may increase your cravings.

5) I just need to eat healthy to lose weight: well, it is half-true. Eating for weight loss is not necessarily healthy, especially if you are using supplements. Conversely, you can still be overweight and eat a healthy diet if your portion sizes are too big. Chose one goal at a time, then seek advice from a professional.

If you have any questions on myths, things you've "heard", or others have "reckoned", email me at clare@beyourbestpt.com and i will attempt to address them!!

Sunday, 8 April 2012

Super Women

I have been mulling (and openly whinging) about excuses for a while now, but it has led me to realisewhat sensational people i have around me in this stage of my life.

There would appear to be two types of women in my social interactions, the first make excuses, then hide where noone will confront them and they can believe their own lies, the second front up and face things honestly, are accountable, and actually achieve something.

With the latter group, week in week out they blow me away. In my mothers group, for example, there is a woman who has not missed one session, even when her son was waking every 45min in the night. It is one thing for me to show up every week, with the responsibility of leading the session, it is entirely another for these tired, emotional women, left with nothing but perfectly plausable excuses, to show up regardless. The session is free, so there is not even a cancellation policy to motivate them, it comes entirely from within.

I wonder how to capture that state of mind, what is it about these people that causes them to rise above. In my case it is pure stubbornness, or as a friend of mine calls it "missaphobia" , where you are afraid of missing out on anything! However, even just last week, with all this swimming around in my head, i found myself making excuses about why Evie and i were not going swimming. The friend that was with me conveniently came up with a solution to each of my problems, and next thing i knew i was in the water, fully clothed, with my giggling and naked baby, basking the the most glorious morning, and feeling like the luckiest person that ever lived. I would have missed that, was i not in the company of a Super Woman, who gave me the nudge i was after.

My dad says that life is too short to surround yourself with anyone but the highest quality person. Anything else is a waste of time. I wholeheartedly agree, and acknowledge that i would not have achieved nearly as much as i have witout these amazing people in my life that i am continually learning from, and who do not let me cushion myself from really living with excuses.

Today and easter Saturday i worked. I was delighted to see Super Woman after Super Woman amble through my studio doors for a workout. What better reason why not to train than a long weekend? They left that excuse at the door, and i am so proud of them for it. One of them was an old client who is being tortured with an ailment that is as yet undiagnosed, but is messing with her ability to function. Needless to say she is terrified of what comes next, but still makes the time to move her body and treat he mental health. Another has had MS for 25yrs, and is continuing to defy the odds, perfectly mobile apart from a slight limp, and persistantly getting up again after she falls (literally). These people are inspiring.

I would encourage any of you to make a list today, of 5 things you would like to be or do, then actively seek it. If mums with 10 day old babies can make a start on the physical health, and others with serious chronic disease can still get themselves to a gym, surely you can book that flight, prepare for your new diet, or make that call?