Wednesday, June 30, 2010

Day One

Good morning guys,

Great to see you all this morning braving the elements! I'm sure you will all agree once you get started the rain becomes insignificant. And we finished the session under blue skys.
A great start by you all today, you all gave 100% and thats all we ask.

Remember to drink at least 2 lts of water today, not counting the water you had at training.
Most of you will start to feel the aches and pains by tomorrow, some might feel them today. Dont worry its just your body waking up. For your job you sit down for most of the day & as a result all the muscles you sit on, eg legs, butt, lower back, go to sleep we are waking them up.

So PLEASE don't use the pain and sore body as an excuse not to come to training on Friday.

It took a long time to get out of shape, guys, this is just the start of your journey to getting into good shape

Tuesday, June 29, 2010

Food diary feedback

Hope you are all charged up and ready to go? Was great to chat with you on a one to one basis and, very revealing.

"This is the worst week ever, I'm not normally this bad" - we heard this a lot!

What we found to be the most common deficiency was a lack of VEGETABLES and too many simple carbs and unhealthy fats. By religiously keeping your food diary (written down) you can keep track of what you are putting into your stomach and work towards adding as many coloured vegetables as you possibly can into your day, and putting PROTEIN (the muscle building block) into every snack & meal you take.

Look at including only primo fats into your engine, ie olive oil, flaxseed oil, avocado (1 quarter of an avo, is a far healthier option to smear on your toast in place of butter, which is a saturated fat & not condusive to a healthy heart.

WATER WATER WATER !!!!! Those of you who are still meeting the barre, train yourself to sip water continuously throughout your day, you need to get to the 2 LITRE mark urgently!

Thursday, June 24, 2010


Found this the other day well worth a read...

I receive a ton of questions about all of these new "energy" drinks that have hit the market over the last few years. They seem to be all the rage, especially with the youth, and they promise you the world with outrageous claims of all of the super energy that you are going to have, and how you'll become the best athlete in the world, start lifting cars over your head, and get a perfect body.

So a couple questions arise:

Are these "energy" drinks really any good for you?Do they actually increase your energy? Do they really have some sort of magical energy formula?Will they help you lose weight?

First of all, let's look at what most of these energy drinks are usually made of. Most of them are simply carbonated water loaded with gut-fattening high fructose corn syrup (or other added sugars), caffeine, the amino acid taurine, and some crappy vitamins added for show to trick you into thinking there's something healthy about these concoctions.

Let's start with the high fructose corn syrup (HFCS). Well, here we've got empty calories that will go straight to your belly fat, and that are possibly even WORSE for you than plain old refined sugar (although that's up for debate, but semantics in the big picture). Some energy drinks use other added sugars instead of HFCS, but it doesn't really matter, because they are all gut-fattening empty calories with no nutritional benefit.

Ok, so you say that they have low-sugar or sugar-free varieties as an alternative to the HFCS-laden energy drinks. Yes, but now you have the problem of the harmful chemicals in the artificial sweeteners which have their own set of health dangers.

Another problem with artificial sweeteners is that there are some researchers that believe artificial sweetener use leads people to inadvertently consume more calories and gain more weight in the long run. I won't go into the details on that because that would fill up an entire discussion by itself. Just trust me that artificial sweeteners and artificial chemicals in food in general, are all bad news for your body! It's never a good idea to try to "trick" your body with artificial tastes.

What about the caffeine?

Well, first of all, caffeine doesn't in itself provide "energy". Technically, the only substance that actually provides energy is calories (from carbs, protein, and fat).

However, caffeine can be an aid for livening or waking some people up, by means of stimulating the central nervous system.

Instead of caffeine added to some carbonated "energy" drink, I'd rather get my caffeine from a natural source like green, white, or oolong teas (or my new favorite - yerba mate teas), which actually provide powerful healthy antioxidants too!

Keep in mind though, if you're a regular coffee drinker, you probably have some level of addiction to caffeine and probably wouldn't receive too much benefit from the caffeine in an energy drink anyway.

Tip: try to drink more tea and reduce your coffee intake to only a couple days per week max to reduce your dependency on caffeine. Most teas contain much less caffeine than coffee, and some teas (such as green, white, and oolong) contain synergistic phytochemicals that work to slow the response of the caffeine that they do contain. This means you get a milder response from the caffeine in green, oolong, or white teas compared to the harsher jittery response that some people get from coffee.

Now what about that so called magical blend of taurine and B-vitamins that they load into these energy drinks?

Well, big get taurine in almost any protein source. And the vast majority of those artificially added B-vitamins are simply coming right out into the toilet in your pee. Vitamins are best obtained naturally from a REAL food source, not artificially added to some carbonated drink. Your body just doesn't use fake sources of vitamins as readily as natural sources from real food.

So as you can see, in my opinion, I give all of these energy drinks a big time THUMBS DOWN! Don't fall for the ridiculous marketing of all of these so-called "energy drinks".

Instead, here's my recipe for my own home-made energy drink:

1. Make a big iced tea mixture using green tea, white tea, and yerba mate tea. I like to add a little fruit flavor, so I'll use 1 tea bag of a raspberry or blueberry hibiscus tea, and then use 2-3 green and/or white tea bags, and 2-3 yerba mate tea bags, and make a gallon container of iced tea. I just use a small amount of stevia to lightly sweeten the batch of tea.

2. I buy a container of organic coconut water from a health food store, or buy fresh coconuts to obtain the coconut water from the inside.

3. For my healthy energy drink, I mix a half of a glass of the white/green/yerba mate iced tea mixture and fill the rest of the glass with the coconut water.

This is actually a delicious and truly healthy energy drink instead of the chemical-laden crappy energy drinks that everybody is getting suckered into buying these days.

The green, white, and yerba mate teas contain a small dose of caffeine along with a diverse mixture of powerful antioxidants and synergistic phytochemicals. Plus, the coconut water is a rich source of electrolytes and a diversity of vitamins and minerals. Coconut water is known to provide a good instant energy source, and also contains some medium chain triglycerides, which are healthy fats that are readily used for energy and also aid your immune system.

So enjoy this natural healthy energy drink, knowing that you're doing your body good instead of filling it with chemicals with normal store-bought energy drinks.

Tuesday, June 22, 2010


For the last 6 weeks I have been doing the Monday, Wednesday TEAMTRAINING at St Marys Ponsonby.

I loved each and every session, its very addictive. Pushing yourself each night to work up a big sweat. One of the hardest nights we had was 2 x time trial runs up College Hill, now that's HARD work when you are competing against your 18yr old son. He beat me each time, but he had to work for it, just like I worked hard to stay in front of everyone else. The point is you get out of it what you put into it. I would have hated to come 3rd knowing I could have gone harder and come 2nd. Icouldnt go any harder than I did and I was beaten fair and square! Give me 5 more weeks and I will take on my son again.

Always try and do your best, take yourself out of your comfort zone, that's how you will improve.

Monday, June 14, 2010

Light Weight Snacks

Give these ago if your stuck for ideas for snacks.

1 tbsp olive oil
1 small brown onion (finely chopped)
1 garlic glove,crushed
1 tsp ground cumin
1/2 tsp curry powder
1/4 tsp ground tumeric
100g trimmed washed spinach leaves,finely shredded
500gm low fat plain yogurt

1) Heat oil;cook onion,garlic,stir until onion has softened;Add spices stirring until fragrant.Add spinach,cook until spinach wilts.Transfer to clean bowl allow to cool 10min.

2)Add yogurt to mix stir then refrigerate1 hour

3)Serve cold with assoreted crudities

serves 4 6.8gm carb,8.9gmfat.