Trying to eat fat free and light? Try some fish...it is a great form of low fat protein and omega 3, a fatty acid that is essential for brain and for eye development. It is recommended we have 1-2 serves of fish a week.

Are you Obsessed??

I just had a conversation with someone who is worried about their friend who has suddenly become so obsessed with eating healthy and training that it has basically taken over their lives and I thought about it and there are actually so many people with this issue they just don't realize it so here are a few things I believe are signs that you are a tad bit too obsessed.


You exercise so hard to the point of pain and still push the the pain. BAD!!!! If you are feeling pain it is your body telling you it is going to get hurt so rather stop and give it a break!

You train for longer than 60 minutes... and yes intense exercise not low intensity with a lot of chatting. This is actually not good for your body because your stress hormones actually start increasing and your muscle building testosterone levels start dropping so you aren't actually getting any benefit from that extra hour after your first hour.

You put off important events to get to your workout.

You exercise while you are sick. EXTRA BAD!!! You can damage your heart for life if you train while you are sick!! Your heart goes under so much strain that you could actually get carried out the gym in a body bag if you push yourself while you are sick.

You actually don't enjoy your food you just eat what you have to to ensure that you have had enough kj to get back into the gym and try burn off double the amount you ate.

You count every single kj that you consume and if you just go a few numbers over your daily limit you feel guilty and push yourself way past your limits in the gym for that extra 2 or 4 kj's you consumed. Also another BAD thing... If you starve your body it will actually start storing those kj's that you actually do consume because it goes into a starving mode!

You Replace your food with gum or water... Same as above...You are sending your body into starvation mode!!!

So the point of this is.... Don't get obsessed and go overboard! There is a saying that moderation is the key to everything and if the few things listed above do apply to you...slow your swing down and enjoy the ride...being fit and healthy shouldn't be controlling your life and be a must do and a punishment for your body...it should be fun and enjoyable!!!


Look after your body... It is after all the only one you have.

Some of my studios equipment

Mat work and equipment work are both great fun and I always share mat work exercises but never really any machine work so here are some pictures of what can be done on my reformer and wunda chair :)

 This is my FAVOURITE!!!! Its a great hammie stretch.

Triceps!!!

Abs! Abs! ABS!

Damn it is super hard to work your lower abs and your upper abs at the same time but I have just the exercise for you!! I love doing it and it is even nice to do after doing a set of chest lifts because then you really feel the burn in your upper abs.

Starting Position:

Start with your hands behind your head and your head, neck and shoulders in a chest lift keeping your shoulder blades off the ground and then your legs extended out to 45 degrees. If your back does arch in this position take your legs up higher and closer to 90 degrees instead of lower to the ground.


Movement:

Inhale: Prepare
Exhale: Increase your crunch and curl your legs in to table top or into your chest.
Inhale: Extend back to starting position by slowly curling your back down on the mat and legs to 45 degrees on the height you feel  comfortable with.

Repeat 15 to 20 times.

Important!!

If you have a very arched back concentrate really hard on not arching your back and keeping your legs closer to 90 degrees than lower to avoid a back injury!

Hint:

If you curl your tail bone up nice and high when you pull your legs to table top the more your lower abs will work.

Interesting Fact

Studies have linked a high fibre diet to a longer lifespan, reduced risk of breast cancer and many other health benefits.

Fun Fact

26 grams of fat in some of the larger sized popcorn boxes of oil popped popcorn at the cinemas. This adds up to as many kilojuoles as a Mcdonalds Cheeseburger and Medium chips. Ouch...Im staying away from oil popped popcorn for a while ;)

Leg Circles in a Shoulder Bridge Position

Focus:

Abdominals
Hamstrings
Hip Extensors

Aim:

Core strength
Hamstring strength and length
Abdominal strength
Pelvic Stability
Hip mobility


Starting Position:

Lie on your back with your knees bent, heels close to your tailbone and your arms by your side reaching towards your heels.

Movement:

Inhale: Prepare
Exhale: Pelvic Curl up 1 vertebrae at a time until you are on your shoulders
Inhale: Extend 1 leg up into the air as straight as you can.
Exhale Pause
Inhale: Slightly lower your leg to the side.
Exhale: Complete your circle

Repeat 8 times in each direction.

Inhale on the last complete circle
Exhale: Lower leg down.

Repeat on your other side.

Do Not:

Let pelvic drop
Over extend your spine

Do:

Keep your pelvic and abdominals stable
Keep the range of movement controlled and small.