Strive

Some healthy alternatives to your naughty favourites!

Posted by Strive on August 21, 2013  /   Posted in Personal Training, Strive

Last night after Milton bootcamp a few ladies stayed around to discuss goals with me. One thing that came up is that because we are time poor we tend to stick to our “usual” meals and don’t have time to explore better alternative options.

Here are two receipes that I would like to share. The first one is a delicious alternative to a naughty berry cheesecake. It is a frozen cake that is super tasty and can be stored in the freezer and brought out one slice at a time or when visitors come over. Thank you to my friend Jassy for sharing this beauty with me. I also sometimes just make the base ingredients up and roll them into balls and eat them as snacks. This reciepe is hard to stuff up and you can swap things around if you prefer other nuts or seeds. Raw Cashew Dreamcake

The second one is a very yummy alternative to your traditional spaghetti and meatballs. No carbs but very filling and tasty. I fed this dish to my husband and my best mate that is also a guy and initally they were searching for the pasta but they soon got over that when they started tasting the dish. We all really enjoyed this, hope you do too. Zucchini Spaghetti and Meatballs

If you have some healthy recipes to share please do on the Strive Facebook Page.

 

 

Top tips from our local dietician

Posted by Strive on June 07, 2013  /   Posted in Personal Training, Strive

The lovely Christina Dallis, a local dietician (Shape Nutrition), spoke to the Strive Alderley Bootcamp group yesterday morning. See the main points below for a summary of what was covered:

  • What is going on with my cravings??? Instead of giving in or trying to fight your cravings, listen to them. Generally cravings are your body’s way of telling you that you are deficient in something. E.g. If you are chasing sugar than you might be having too few complex carbohydrates, and if you are craving meat you might just be low in iron
  • 2/3 of Australian women are vitamin D deficient and this impacts mood and weight loss. Ty and get some sunlight each day and if you see little sun or are concerned about your vitamin D levels check with your GP to be tested
  • How to respond to cravings – each meal include protein (like egg, chickpeas, lean meat) and complex carbohydrates (like whole grains, quinoa, brown rice) to support your body and stabilise your energy and sugar levels. Complex carbohydrates are your body’s preferred fuel source. And be prepared for these cravings by having good snack choices on hand rather than reaching for the cookie or chocolate jar! Click here to see Christina’s Facebook Page for some ideas
  • What is this new fasting diet? The Fast Diet (or 5-2 Challenge) could be useful for people that have hit a plateau and or for people that need a fat loss boost. The basic idea is that you eat normal calories for five days of the week and for two non consecutive days you eat significantly less (500 calories). The theory links with the cave men days – Click here for a video that will explain the science behind the concept
  • If you would prefer to read a quick snapshot about the Fast Diet Click here
  • What do I eat for the reduced calorie days? Use your calories wisely and eat really nutritious foods high in vitamins and minerals e.g. eat loads of vegetables. For low calorie food ideas, thank you Jo from our group for sharing the Paddington Foodie link

Thanks again Christina! If anyone would like further advice from Christina, visit her website and contact her directly – http://www.shapenutrition.com.au/

Staying healthy and well this winter

Posted by Strive on May 28, 2013  /   Posted in Personal Training, Strive

Take proactive action to ensure you stay healthy and well this winter.

At bootcamp on Saturday we discussed things we can do to prevent getting sick. I brought this up because a lot of my clients are working hard towards health and fitness goals, and the last thing any of us want, is for them to get sick and have to take time off from training. Some of the ideas that my group came up with include:

  • Take multivitamins and Olive Leaf Extract
  • Get the flu vaccination
  • Wash your hands regularly
  • Rug up and stay warm
  • Drink lots of water
  • Get 7-8 hours sleep
  • Exercise regularly
  • Have lots of fruit and veges

I came across a good article today that has 10 easy tips for staying healthy this winter – http://www.cenovis.com.au/guide/10-tips-for-staying-healthy-this-winter/

Don’t wait until you are sick to start doing these things. As they say prevention is better than cure! Stay healthy and well this winter :-)

You could hope 2013 will be awesome, or you could MAKE IT HAPPEN!

Posted by Strive on January 08, 2013  /   Posted in Goal & Life Coaching, Strive

A new year invokes excitement about what could be. 2013 is a brand new year with new opportunities  Are you going to “hope” for a great year OR are you going to make 2013 awesome???

If you have started the year with a lovely list of new years resolutions, think about what you could do differently this year to make them stick. There might be some things on your list that have been on past lists. A wish list is not a plan. Ask yourself:

  • What exactly do I want to achieve in 2013?
  • What is my motivation, why do I want these things for myself?
  • What steps, actions or habits will help me to reach my goal/s?
  • What do I need to start doing, keep doing or stop doing?
  • What potential obstacles might get in my way and how could I overcome them?

Most people don’t take the time to think about these questions. Most people don’t consciously think about what they want out of life. You can float along and “hopefully” good things will come to you OR you can get a whole lot more proactive about it and head straight towards what you want. One of my favourite quotes sums up what I’m trying to say:

“Don’t wait for a light to appear at the end of the tunnel, stride down there and light the bloody thing yourself.” – Sara Henderson

PLAN TO MAKE 2013 AWESOME!!

HAPPY NEW YEAR FROM STRIVE!

Posted by Strive on January 01, 2013  /   Posted in Goal & Life Coaching, Strive

As we say goodbye to 2012 and welcome 2013, take some time out to reflect. How was your year? Did it turn out the way you had hoped 366 days ago?

I have had one of the best years of my life!! And it didn’t happen by accident! I spent the first half of the year travelling all over Europe and Africa with my husband and the second half of the year I took the plunge and started my own business. In 2012 I achieved some major goals with a little planning, clear direction, supportive people around me and a whole lot of commitment and belief in myself.

I have a quote on my desk and it reads – “At first I hoped, then I worked, then I started to believe, then I was convinced, and then finally I could prove myself (Cadel Evans)”. I have spent the last year asking myself, “why not?” and “how can I make this work?”

So I ask you the same…for that thing you really want to do or have, why not and how could you make it happen? 2013 is a new year and a new start. Instead of producing another long list of new year’s resolutions, try approaching your top goals with what, why, when and how. What is it exactly that you want, why is it important to you, when do you want it by and how can you make it happen…then start small and set your plan to action.

I hope that 365 days from now you look back at 2013 and it was everything you hoped for…or even better! Have a fabulous year and feel free to contact me if you want some help :-)

Take ACTION towards your goals!

Posted by Strive on December 18, 2012  /   Posted in Goal & Life Coaching, Strive

I recently heard about another goal model. It was one that I hadn’t seen before and one I like and want to share.

The basic idea behind it is that we achieve every goal that we set…true right?? You might be thinking nope that isn’t true, I’ve set goals that I haven’t achieved before…well actually, every time you set a goal and you choose not to take steps towards your goal, you are re-setting your goal…clear as mud?? Well check out my diagram while I explain it a little more.

So you have a goal and there is likely to be steps that you need to take or habits you need to adopt in order to achieve that goal. Sometimes you will do those steps and sometimes you won’t. To successfully achieve the goal you need to follow the positive goal cycle – direction marked in green. Act first and then let the action impact your attitude and then how you feel. For example if your goal is to exercise for 30 minutes every day, if you jump straight out of bed at the sound of your alarm, get your exercise gear on and take action you are on the positive cycle. What usually then follows is a good attitude about what you have achieved and you feel energized and happy that you did what you said you would.

If you are on the negative cycle (direction marked in red), you might wake up to your alarm and decide you aren’t feeling the best or that if you exercise you might be late to your first meeting or your body needs a rest etc etc etc…you think up ways to justify not acting and the action you do take involves the snooze button!

Are you on the positive or negative cycle with your goals?

If you have a goal that is really important to you and that you really want, think about this cycle and as often as you can, in that moment where you need to make a choice, replace feeling with action. Action will get you to your goal a whole lot faster!!

Staying on track these Holidays!

Posted by Strive on December 02, 2012  /   Posted in Personal Training, Strive

It’s already that time of year where many of us are starting to struggle with the temptations that come along with the Christmas party season! This is what Christina Dallis, our favourite dietician, has to say –

If you consider that an extra couple of glasses of wine a day will leave you with an extra 1kg of body weight over the course of a month, it is not difficult to understand how Christmas cheer can really pile on the kilos! If we are going to prevent weight gain over the next 4-5 weeks, we need to get on top of things, so here are a few tips:

Avoid the “all or nothing” attitude to dieting –  Rather than mentally writing off the next month in terms of your food intake and exercise patterns, change your way of thinking. Enjoy good quality indulgences in controlled portions but also balance them with lighter, Summer foods such as salads, fresh fruits and seafood.

Don’t skip training! –   In fact, if you can you should be aiming to move more to compensate for the extra calories you will be consuming.

Snack before you go –  Always eat a protein-rich snack before you go to scheduled social events. This will ensure you do not arrive at any function starving, giving you more control to resist the temptations on offer.

Snack examples:

  • Protein shake +  piece of fruit
  • Low fat cheese + wholegrain crispbreads
  • Low fat yoghurt
  • Boiled egg + small handful of nuts

Set an alcohol limit –  It may be that you choose to limit alcohol to only weekends or special Christmas occasions only, either way create your own rule regarding alcohol and stick to it.

Save Christmas foods for Christmas Day! –  This means all the extra chocolates, nuts, Christmas mince pies and other Christmas foods are to be kept for Christmas Day only. Get rid of the left overs on Boxing Day.

The difference between whether you gain weight or not during this holiday period is whether you consider the holidays as an opportunity or as an excuse!

Thanks Christina! If anyone would like further advice from Christina, visit her website and contact her directly. http://www.shapenutrition.com.au/

Weight loss principles

Posted by Strive on November 14, 2012  /   Posted in Personal Training, Strive
  • BE POSITIVE
  • STAY COMMITTED
  • BE CONSISTENT
  • MONITOR YOUR INTAKE
  • EXERCISE REGULARLY

Sounds simple right? Well no, not for a lot of us. Sometimes frustration sets in and positivity goes out the window and sometimes work and life gets in the way and consistency and commitment wane and sometimes, especially at this time of year, we consume heaps more and exercise if we get to it.

Whether you have lots to lose or that last 2kgs…it is a hard slog! Try as hard as you can to be realistic and surround yourself with people that are supportive of what you are trying to achieve.

Move more and think before you consume. In order to lose weight you need a deficit between energy in (calories) and energy out (energy you burn). If you aren’t sure what you are consuming, try using an app such as My Fitness Pal. It is easy to use and free and will educate you on how much you are consuming. Alot of my clients are angels Monday to Friday and then things go pear-shaped on the weekend. Sometimes a big weekend can undo all the hard work. For some 8 glasses of wine over a weekend seems like nothing, but what you might not realise is that it equates to almost the equivalent calories recommended daily for a woman trying to lose weight.  Monitor your intake as it might just explain why you aren’t getting results.

Exercise wise, find something you can commit to regularly. For some of my clients, they love the social aspect of my bootcamps and they look forward to seeing friends…I just happen to make them workout while they catch up! For one of my clients she has found that 30 minutes every day is realistic and achievable versus trying to find 3 x 1hour training times in a week. Look for options that are convenient or fun or fit into your schedule, or if you can, look for all of the above. This will help minimise coming up with great excuses to get out of it.

There are lots of quick solutions on the market but if you want to lose weight in a healthy way and keep it off then you need to take charge and make some changes. Sometimes we struggle to change alone, contact me if you would like help. Consistency is key. Consistently exercise and eat well and above all, keep at it and stay positive!

Christmas and New Years with STRIVE!

Posted by Strive on November 06, 2012  /   Posted in Events, Personal Training, Strive

TRY Boot Camp with STRIVE to get Back in CONTROL and Feeling and Looking AMAZING!

NEW 10-week programs STARTweek beginning 19th November but feel free to start with us before then!

          • First 5 weeks – HOT up for the holidays and get on Santa’s “been good” list
          • 2-week break – Boot Camps close down but PT available by appointment (23rd Dec to 6th Jan)
          • Last 5 weeks – START the New Year fresh and kick start your NY resolutions

For details on dates see UPCOMING EVENTS

Contact NOW to Join a Group –

  • MORNINGS – Monday, Wednesday and Friday Ladies – train 6-7am at Musgrave Park    South Brisbane
  • NIGHTS – Tuesday and Thursday Ladies – train 5:45-6:45pm at Gregory Park Milton
  • WEEKEND – Saturday Mixed Group – train 8-9am at Marchant Park Chermside (9-week program commencing 1st Dec)

Crossroad Ahead?

Posted by Strive on October 31, 2012  /   Posted in Goal & Life Coaching, Strive

When one door closes another opens right? I guess it depends on how you approach change and the attitude you adopt.

With redundancies and normal ongoing changes flying all over the place lots of people are finding themselves at a crossroad wondering what next.

Sometimes people feel like change has been “done” to them. At first it can be frustrating and infuriating. To get back in control the best thing you can do is dust yourself off and focus on what you can control.  This can suck or it can be an awesome opportunity…it depends how you decide to respond to it. You have choice over your attitude and what you do next.

So I ask you – What would you do if you knew you could not fail? Yep you’ve seen this great question before…well…what would you do? What would you love to do? What have you always wanted to do?

Maybe the answers to these questions are a bit scary right now or maybe they don’t seem realistic with a mortgage or other commitments that you have. If right now isn’t the right time for the big leap, could your next step still be one in the direction you would like to head? There will always be logical reasons to justify not chasing your dreams, but if not now, then when?

If you’re really not sure what to do, ask people you trust for their opinion. Then take all those awesome ideas and do what you want to do rather than what you and others think you should do. Your heart will be more in it if you chose it.

Your next step doesn’t always have to be the one that makes sense and is safe…After my travels I could have returned to my predictable well paid Government job but my heart wanted more…5 months in I have no regrets and I am loving it!!! What would you love to do? If you know what it is, rather than thinking of all the reasons why you couldn’t, ask how could you make it work? This is a much more fun approach and it might just give you an answer that changes your dream from impossible to possible…now that would be an awesome door to step through!

If you want help with goal setting and planning your next step, Contact me. I would love to help you chase your dreams! If you have any helpful tips on how you manage change, post and share on the Strive Facebook Page.

Mumsey and Miss O’Donnell, thanks for inspiring me to write this weeks blog. You are both such strong women and I believe you can achieve anything you put your mind too…and I’m not the only one!

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