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Recipe of the month

Mon, 06 Feb 2012 22:58:00 +1100

Vegie rice

Include as many vegetables as you want. I used sweet potato, beans, carrots, mushrooms and capsicum.

Lightly fry the vegetables with light spray oil, or blanch them in a small amount of water.

Cook some rice whilst the vegetables are being prepared. Scramble some eggs at the same time too.

Quantities of rice, vegies and eggs are dependant on how many people you are preparing for.

Once the vegies and rice are ready, combine them in the frypan with the egg and some low salt soy sauce. Stir through until the sauce is hot.

You can add some ham or chicken if you so desire.

Julie's new challenges

Mon, 06 Feb 2012 22:56:00 +1100

Julie Roche is a fitness coach with Mind Body Motion. She is undertaking some new instructor challenges this year. Here is her news!

Last June I was approached by Punchfit Global Pty Ltd who were looking to recruit a presenter of PUNCHFIT® GX in NSW to train fitness trainers. Punchfit are market leaders in boxing and kickboxing accreditation and equipment. They provide courses that educate and up skill fitness leaders. To meet their requirements I had to undertake a Certificate IV in training and workplace assessment. This is a nationally recognised qualification which enables you to be a skilled trainer/facilitator and assessor in a (RTO) Registered Training Organisation. I had to also hold relevant PUNCHFIT® Trainer, PUNCHFIT® Instructor, Kickpad Instructor and GX Trainer^TM Certificates all of which I had attained in the past two years. Currently I am recognised as a Trainee Presenter. Next month I will be presenting the first of 6 audited GX presentations which are graded by the National Punchfit presenter. Upon successful completion I will be promoted to the rank of PUNCHFIT® GX Presenter. I have also been invited to assist in the presentation of the GX Boxing course at Filex 2012 in May. FILEX is the southern hemisphere's pinnacle fitness industry event, attracting more than 2,500 fitness professionals and enthusiasts annually and providing delegates with more than 250 edu-taining sessions, delivered by 150 presenters across the three days, it is held in Sydney.

On the 19 December I completed my initial training module, a big step in becoming a Les Mills RPM Instructor. "RPM is the INDOOR CYCLING WORKOUT where you ride to the rhythm of powerful music. Take on terrain with your inspiring team coach who leads the pack through hills, flats, mountains peaks, time trials and interval training."(Les Mills) It is a choreographed structured 45 min class which delivers a really high calorie workout all on a stationery bike. Passing the initial module allows you to team teach with a Mentor for 4 weeks and teach for 8 weeks. To become a fully recognised instructor you are required to submit a video for assessment in order to register with Fitness Australia as a pre-choreographed group fitness instructor. I have been doing a spin class 5-6 days a week in preparation for filming my video. Initially I presented one track and have worked up to being able to present a complete class of 10 tracks without my mentor on stage. Video filming begins this week and fingers crossed I satisfy the assessment requirements which include things like technique, coaching, connection to the class, and some fitness magic!

Star clients of the month - Mums and Bubs

Mon, 06 Feb 2012 22:30:00 +1100

Nicola was a client of ours through Reckitt Benckiser, one of the corporates we worked with over a year ago. She had given birth to her first child and was looking to get back into regular training of and she contacted us asking if we would be interested in starting up a group specifically for some of the mothers that she was in contact with through her mother's group.

We decided to start a class at Ryde and Karen would run the class, being a mum herself. There were initially around six or so ladies and the group has gone up and down in numbers however has essentially remained fairly consistent since we commenced in May 2011.

All the children were aged between 6 and 12 months and occasionally there was an older brother or sister present. The ladies work around keeping a close eye on the children and also doing their workout. Some days can be a challenge as the bubs can be a little restless but no-one lets that deter them from looking after their health and fitness.

Some of the girls come along to our classes at Epping when they are unable to make their regular Monday morning class and Dianne does two classes per week, one at Epping and one at Ryde. Everyone is quite diligent trying to ensure they get in their one class per week which is sometimes challenging with small children. It is to their credit that they manage to juggle all their activities!

At our quarterly assessments we re-measured everyone and they all had a change in measurements to their chest, waist and hips which just goes to show that they hard work paid off. Their fitness levels have also improved significantly.

As they were new mums Karen had to consider that each of them had a different type of birth which affects their recovery and strength, plus re-building their core strength is key. All of these factors need to be taken into consideration for new mums and it's a little bit different to running a normal class.

We think it's fantastic that they are able to spend time with their little ones and also improve their health. Congratulations to everyone in the group for their efforts!

In the photo we have Nicola and Harrison, Shireen and Daashan , Dianne and Astrid and Chrissy and Zoe. Missing are Silva and James, and Melinda and Hannah.

Weight and bodyfat %

Thu, 02 Feb 2012 09:25:00 +1100

Some regard the body fat percentage as the best measure of an individual's fitness level since it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight. BMI (Body Mass Index) can be skewed and is not necessarily an accurate indicator of body fat. For example, individuals with greater than average muscle mass will have a higher BMI.

One of our clients Nadine, who is a good friend of mine, has allowed me to share her Dexascan results for the purposes of this article. A Dexascan is the only way you can truly measure your body fat. Tanita scales and the like are just a guide but they do not have the ability to accurately or effectively measure body fat. A body composition scan measures your fat, lean muscle and bone mass.

Nadine and I look very different visually. Besides the fact that I am much older, she is very slim, has a flat tummy and is fairly evenly proportioned top to bottom. Anyone who has met or knows Nadine would say that she is a very trim girl and doesn't carry any fat visually. She has a lovely figure.

I, on the other hand, have a small upper body, also a fairly flat tummy, however I have the typical well rounded legs and bottom that us girls often have. I am not in proportion and it's easy to see that I carry my weight in my lower half. I also visually carry a bit of muscle in my upper body.

Nadine and I are both around the same height and our measurements are similar although she is smaller in the hips and I am smaller in the waist. To someone looking at both of us side by side they would think that we are both reasonably slim women however it very clear that Nadine weighs less than me and one would assume that her measurements are much smaller. She in fact weighs 11kg less than I do.

We shared our Dexascan results and they were extremely interesting. It shows that weight isn't always a good measure of where you are at. I carry a lot less body fat and much more muscle. It's also interesting to look at our training history. Nadine started seriously training around 1-2 years ago although she has always dabbled in exercise. I have been training solidly for 21 years and I started initially with weight training, although I rarely use weights these days and prefer bodyweight exercises.

We both now have goals to increase lean muscle mass. Nadine would like to improve her overall lean muscle mass and I would like to increase lean muscle in my legs. The scans show that we both fall within the healthy body fat range percentage for women of 20-30% body fat so we are assured that we are on the right track.

If you are interested in obtaining a Dexascan, visit BJC Health at Parramatta and Measure Up in Sydney. I can highly recommend it.

Kaz Muddell is the Director of Mind Body Motion Fitness Solutions

Tabata workouts

Mon, 26 Dec 2011 15:18:00 +1100

Tabata Protocol, named after Dr Izumi Tabata is a high intensity interval routine. He had subjects perform interval training (on a bike) for 5 days a week for 6 weeks. Each session consisted of 7-8 sets of a single exercise. Each set lasted 20 secs with 10 sec rest between each. Every set was performed at a high intensity.

In comparison Dr Tabata had a separate group of subjects do 30 hours of cardio consisting of 60 minute workouts x 5 days per week x 6 weeks. This was an experiment over the same time period.

The Tabata workouts proved more effective that the cardio workouts, improving anaerobic endurance by 28% but als aerobic endurance by 14%.

High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training.

Sources: Published in the 'Medical and Science' journal in 'Sports and Exercise' in 1996; and Wikipedia

5 years with MBM!

Mon, 28 Nov 2011 22:33:00 +1100

"If I had my time over I know I would not change a thing of how I came across MBM and energetic trainer Kaz. I had spent a large part of my life playing competitive tennis and always been very active in keeping fit. Then one day all that activity stopped with family commitments and nagging injuries. Years had passed as had weight gain and lack of fitness. My wife had concerns of my wellbeing and also knew I needed more time for myself.

My wife found a flyer in our letter box which was for MBM and involved group circuit training in the park. For a few days that flyer kept on making it's way back into my current diary page when I thought it had been recycled. After being harassed by my wife to make a change to my lifestyle I decided to attend one of Kaz's classes. My first class was the Monday evening class and I was the only male of about 12 and had learnt that MBM was fairly new. I do remember giving myself only 3 weeks so that way I could tell my wife I gave it a go, and now 5 years later I'm still giving it a go!

What impressed me about Kaz compared to the other coaches in my life is the commitment, the courtesy and the care to her clients. By now she knows every weakness and injuries to my body and she is forever looking out for me making sure if I need to improvise a movement. The group classes are a mix of people with different strengths and weakness which helps me to motivate myself during the class. I have met lots of wonderful people during my time at MBM and that is one thing that makes you look forward to each class.

The past 5 years has made me appreciate my fitness and the confidence that it brings, I look forward to many more years with MBM."

Brett Shai-Hee, West Pennant Hills

Kickstart Motivation Workshops - Advanced Mindset Strategies for Weight Loss Success

Mon, 28 Nov 2011 15:09:00 +1100

Kylie Ryan has been contributing to our monthly newsletter for some time now. Kylie is a mindset & motivation expert coach. She struggled with her own weight for many years before discovering that the key to losing weight and keeping it off was all in your head! After training in all the best psychological change methods, and dropping 25kgs, she now specialises in helping other women overcome cravings, self-sabotage and low self-esteem to discover how to love their bodies and become, slim, healthy and happy easily.

Kylie is going to run four workshops for Mind Body Motion clients and friends. At the end of these workshops you will:

Know and be able to visualise the exact moment when you achieve your super slim and sexy ideal weight.
Know how to use that visualisation to fuel your workouts and make you feel awesome about eating well and exercising.
Have crushed your own excuses and limiting beliefs, and replaced them with empowering, positive mantras.
Know the secret trick to overcoming your old yo-yo dieting cycle.
Understand what's behind your emotional eating and how to absolutely crush any cravings.
Have your very own motivation switch that you can turn on to feel motivated, determined and enthusiastic any time of day (yes, even at 5.59am!).
Always make the time to exercise and eat well. even if you're crazy busy, because you will know the key to time management.
Have realigned your priorities to make health and fitness a top priority in your life.
You will make unconscious mindset shifts while you relax and feel like you're having a nap! (yes, it totally works!)
Actually love and be grateful for your body right now.
Feel more confidence, and self-love than ever before.

Limited places are being offered!

In order to maintain a level of intimacy and confidentiality only 20 places will be offered.

Details

Location: The Activity Room, West Pennant Hills Community Centre, View Street, West Pennant Hills.

Time: 1:45pm for a 2:00pm start. The workshops will run for 90 minutes each.

Dates: Saturdays - 25 Feb, 3 Mar, 17 Mar, 24 Mar 2012. You do need to attend all four workshops to be able to truly get the full benefit of this program.

Cost: $160 for all four workshops (payment must be made in full in advance or we can organise a monthly payment plan via direct debit).

Booking: If you wish to attend you must book asap via Kaz and a deposit of $40 (non-refundable) will be required to secure your place.

A one hour private session with Kylie is normally $550, so $160 for all four workshops is incredible value!

Workshop content

Week 1 - Goal setting for results
You will learn:

How to take a snapshot of the balance in your life.
How to set a SMART goal, and why you want one.
The importance of knowing why you want to get that slim, fit body.
Understanding your motivation or lack of it.
How to get motivated and overcome emotional eating.
How and why to love your body while you are trimming it.
Hypnosis session: Your Future Self. Focus on your amazing new body.

Week 2 - Learning & Growth
You will learn

About the different stages of learning.
How to overcome the frustration of learning something new.
The secret to stopping the motivation roller-coaster, and how to maintain your motivation over time.
How to stop fighting with yourself about whether or not to go to the gym or eat a piece of cake.
To create an internal switch so that you can feel motivated, happy, decisive and enthusiastic anytime.
Hypnosis mp3: Move it! Get out and move your body & nourish it with healthy foods.

Week 3 - Your Mind, Emotions & Beliefs
You will learn:

About how your conscious and unconscious minds work.
That your beliefs make a massive difference to your results.
How to discover your own toxic thoughts and beliefs.
How to let go of outdated, toxic beliefs and create new ones.
Hypnosis mp3: The mental detox. Clearing up all the old toxic thoughts and bringing in the light.

Week 4 - Values, Strategies & Time-Management
You will learn:

The importance of your values in creating your life.
How to discover what your values are.
How to discover your own secret recipe to motivation.
How you can be in charge of your own time and always have enough time for what you want to do.
Hypnosis mp3: The Garden: Eat a rainbow for total health.

Testimonials

"Kylie's Kickstart Program finally helped me to "get it". After years of healthy eating and exercise regime attempts with little or no results. Kylie's program helped me see where I was going wrong and how I could achieve the goals I wanted without the process seeming a punishment or some sort of denial of fun."
- Heather Brown, Sydney

"Since I wrote my SMART goal today, I actually feel a shift in my perception... that this change is happening RIGHT NOW... I'm having lots of breakthroughs on this program."
- Kristen P, Sydney

"I had to write in regards to last nights talk by Kylie. l just wanted to say that l got so much out of last night's talk which l found inspirational, motivational and l gained a deeper understanding and awareness of what this 10 week challenge is about, as a whole and for my own specific journey."
- Julie Ramsay, Sydney

"The number one thing that really grabbed my attention was that 7 years ago you were in the exact same position as me! This has inspired me and made me believe that achieving my goal is possible, I also enjoyed all the little secrets you shared with us. It was a great workshop and really engaging. I just wish it was longer!! "
- Shirine Mufti, Burwood

"Loved the SMART goals section, imagining the end result and the meditation, you fit so much into the workshop."
-  Louise F, Redfern

For more information on Kylie Ryan, visit mymindcoach

Recipe of the month - Sweet potato muffins

Mon, 28 Nov 2011 10:24:00 +1100

2 1/2 cups whole-wheat flour (preferably pastry flour)
3/4 cup sugar
2 teaspoons baking powder
1 teaspoon ground ginger
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 cup melted unsalted butter
1/4 cup vegetable oil
1 cup pureed or mashed cooked sweet potato
1 egg, beaten
1/2 cup buttermilk

Heat oven to 375° F. Grease 12 muffin cups or add paper liners.

Combine flour, sugar, baking powder, ginger, baking soda, and salt.

In a bowl, whisk butter, oil, sweet potato, egg, and buttermilk. Fold wet mixture into the dry; stir until just combined.

Fill muffin cups three-quarters full. Bake for 20 to 25 minutes.

Banana Nut Variation Reduce sugar to 1/2 cup. Replace sweet potato with 1 cup mashed, very ripe banana; add 1/2 cup chopped walnuts to the batter.

Pumpkin Coconut Variation Replace sweet potato with 1 cup canned pumpkin; add 1/2 cup shredded, unsweetened coconut to the batter.

CALORIES PER MUFFIN: 248
CARBS: 37 G
FIBER: 3 G
PROTEIN: 4 G
FAT: 9 G

Source: Runners World

Star client of the month - Kerrelie

Sun, 27 Nov 2011 20:29:00 +1100

Kerrelie responded to one of our flyers in September 2009. She wanted herself and her family to start an outdoor exercise program. They had been with a gym and were reconsidering renewing the membership and they came along to our classes that were at Rouse Hill, at that particular time.

I remember the first few times that Kerrelie came along to the morning classes. The other ladies were all a little bit intimidated. She was very serious about exercising and being a netballer, was used to pushing herself and being a little bit competitive! Morning classes were all about training but they were all a bit social as well and here was this fit looking blonde chick that wanted to get out there and work hard!

Kerrelie's husband Steve and daughter Elissa came along as well to the night classes. Both of them were exercisers too. Unfortunately our Rouse Hill classes didn't last too much longer and we shut them down soon after they all joined us. Steve and Elissa decided to exercise on their own but Kerrelie decided to make the trek out to West Pennant Hills. We are very glad she did!

On the back of the flyer Kerrelie had received, it advertised the City 2 Surf training. The flyers had gone out way too early, an error on the part of the distribution company, however it had sparked Kerrelie's interest as she had always wanted to learn how to run. So she joined our Run Club the following year and her addiction to running began. She completed her first City 2 Surf and then the this year she went on to complete two half marathons, as well as numerous other events . Never did she think she could run so far and so well. She has a natural running ability and looks so graceful running along effortlessly.

Elissa ended up coming back to classes and now trains with her mum on Wednesday nights. They are a common sight, running along together with their matching ponytails swinging about, looking more like sisters than mother and daughter! Steve became interested in running as well and now the whole family come along to running events.

Kerrelie gives her best at every training session, she genuinely loves exercise and is always looking for ways to keep training. For Valentine's day Steve asked her what she wanted and she said personal training sessions! She and Elissa are going on a cruise this month and Kerrelie was excited about the fact there is a gym on board!

You could not meet a nicer person than Kerrelie. She has a kind word to say about everyone, she's encouraging to everyone she meets. She always has a smile on her face, and when you meet her you just love her instantly.

She is fitter than she has ever been and acquiring some nice arm muscles as you can see in the photo! We love her attitude towards life and the fact she is a great role model for her family. Well done Kerrelie!

Thank you!

Sun, 27 Nov 2011 20:27:00 +1100

Dear Kaz,

I know there were many of us at the MBM Christmas party that wanted to get up and say something in return for all the wonderful things you said about us. Unfortunately for some our movements were hampered following the caning you gave us at the Sat morning Pennant Hills sessions on the previous day!!!!

Were our movements more fluid, we would have rushed up to the front and said how we feel about you and how MBM has changed our lives. It is much more than a kick arse fitness business, it is a conduit for bringing together like minded people in health, support, caring, laughter....heaps of laughter and friendship.

You have created this opportunity for us and we willingly follow you week after week. You inspire us to do the things we would never have dreamt we were capable of doing. You listen to and ignore our protests and you do it with that big smile on your face.

You have assembled a team of equally inspiring and caring trainers who go forth and administer punishment at your behest! I believe you even have regular meetings to see who can come up with the most grueling sessions! All in our best interests of course! To your team we also owe our immense gratitude. It never matters who we have training us, each trainer has their own special way but the result is always the same..... A darn good workout which is fun!

So in closing, I know that many have thanked you privately and the wonderful Jan said a few words at the party, but from the rest of us, thank you Kaz and the MBM team, I know I speak for everyone when I say you really do make a difference and we really appreciate you. You are the BOMB!! (youth speak which I hope is contextually correct :) )

Gail

Keep the christmas kilo's at bay!

Thu, 24 Nov 2011 09:27:00 +1100

The end of year holidays are fast approaching and it's that time of year that everyone looks forward to. You get to have a break from your fast paced lifestyle and you can enjoy the yummy treats that the christmas holidays bring with them - christmas cake, pudding, mince pies, white christmas, and of course all the associated alcoholic beverages! So how do you avoid putting on those extra kilo's whilst still enjoying the treats of the holiday cheer?

Stick to a routine

Even if you are heading away for a well deserved break, you should still maintain an exercise routine. You might want to substitute your normal gym classes for a walk on the beach, a bushwalk or maybe even taking the bike away with you and doing some cycling. Swimming and getting out in the surf is always a great option if you are heading to a beach location. Try to plan ahead and ensure that you know what might be available to you when you go away. If you aren't sure what to do while you are away, or you would like to include a resistance (weight) training program in your routine, if that is an option, then see a fitness coach who can design a plan for you to take with you.

If you are going to a resort, most of them have a gym facility of some description so even if you are going somewhere exotic, you can still make time for your workouts. Family oriented resorts often have sports such as beach volleyball, windsurfing, canoeing, and other such outdoor activities. These are all ways to stay active and have fun at the same time. Resorts frequently have aqua fitness, or planned group activities for the guests. You'll exercise, have a great time, and meet lots of new people this way.

Exercising with the family is always good too. Make sure to include some sort of vigorous activity like playing ball sports or chasing a frisbee. It's a great workout for the kids as well and you are spending quality time with your family.

Balance your intake with your output

We all have family gatherings and lots of festive parties at the end of the year so if you know that you will be indulging then you might want to increase your exercise over that period. No-one wants to miss out on all the treats so it's about balancing out what you consume to what you burn off. As the saying goes, all in moderation, however if you want to partake in that little bit extra then just squeeze in a few extra walks, take on an extra exercise class, or add that additional personal training session with your fitness coach.

If you have to go to parties week after week, then think about how many times you will indulge. The first special occasion might be the one where you let your hair down and then you may have to pace yourself over the next few. Some hints and tips to help you work through this - eat smaller portions, don't go back for seconds, avoid the nuts and dips, drink a glass of water in between each alcoholic drink, eat salad first so that you don't feel like eating a huge meal or eat before you go to a function, choose a smaller plate, pick from the healthier food instead of the fried and fatty foods, and don't attend a function if you haven't eaten all day. You don't have to over indulge. Remember this is a choice, and it's all about choosing healthy options as well. No-one is forcing you to eat that spring roll or drink that extra glass of champagne!

Be accountable

Involve a friend or a "buddy" to help you be accountable for sticking to your plans. This could be a family member, your partner or a friend. Share with them your intentions and be honest with them about your food intake or your exercise sessions. Maybe your "buddy" has the same goals as you and so you can work on the plan together. Having to confess your sins to someone is always challenging so it may inspire you to stick to your goals!

Maintain a diary of some description that records your exercise routine and perhaps your food intake. It's a bit scary when you record it and work out how long you need to walk for and at what pace to work off that extra mince pie!

Get plenty of sleep

We all know that a good night's rest is beneficial. If you are tired you will feel less like exercising as your energy levels will be down. You will be searching for that little pick-me-up - an extra cup of coffee (maybe with milk and sugar), that sugary snack, and those extra carbohydrates. When you are tired you do snack more and that is usually combined with flopping in front of the television as you are too exhausted to do much more. It may seem counterintuitive but exercise does increase your energy levels so going for a brisk walk instead of a nap may be the way to go. At least you will be out there in the fresh air working your heart and your lungs, getting fitter.

Above all, remember that you don't have to avoid everything at christmas time. It's important to let your hair down occasionally and enjoy yourself; stay out a bit later than normal, consume that glass of champers or treat yourself to a bit of pavlova. It's all about balance. Just don't tip too far one way or the other. If you avoid exercise, or indulge too much, this is when life becomes imbalanced and you start to gain the extra kilo's or you feel sluggish. Exercise and eating properly is all about staying healthy and well so we can face all of the challenges that life throws our way. Being healthy is fantastic and we all want to feel fantastic, right?!

Dealing with menopause

Thu, 24 Nov 2011 09:13:00 +1100

Menopause is one of those topics that not too many people talk about. It marks a huge change in the life of a woman and can affect her both physically and emotionally. Most women reach menopause between the ages of 48-55, and can experience symptoms over a two to six year period around their last period.

So what is menopause?

The medical definition of menopause is cessation of menses for 12 months, when the ovaries stop making the hormones estrogen, progesterone and testosterone. For most women, menopause simply marks the end of their reproductive years.

Symptoms of menopause include: hot flashes, night sweats, bladder and reproductive tract changes, insomnia, headache, lethargy/fatigue, irritability, anxiety, depression, heart palpitations and joint pain. Effects can include changes in the menstrual cycle and flow, loss of libido, hot flushes and night sweats, tiredness, forgetfulness and other mood fluctuations.

Not everyone is affected in the same way.

20% of women have no symptoms.
60% have mild symptoms.
20% seek help for severe symptoms.

So what can you do to help yourself during this time.

Spend at least 30 minutes exercising several times a week
Have regular pap smear and breast checks
Talk to your doctor about hormone replacement therapy (HRT) to alleviate symptoms
Avoid smoking
Discuss complementary therapies with a registered naturopath
Eat a healthy diet including:
- Limited alcohol intake
- Limited caffeine intake
- 6-8 glasses of water daily
- High-calcium, low-fat dairy foods
- Lean meat, fish or chicken in your diet
- Plenty of fresh vegetables, fruits, cereals and wholegrains
- Phytoestrogens: soy products, linseed bread, wholegrains and legumes.

Does exercise actually help?

Yes! The mood-elevating effects of aerobic exercise help reduce the depression and anxiety that often accompanies menopause. Aerobic exercise also promotes the loss of abdominal fat and this is where most women more readily gain weight during menopause. In addition, some research studies have shown that the increased estrogen levels that follow a woman's exercise session coincide with an overall decrease in the severity of hot flashes. Strength training also helps. It stimulates bones to retain the minerals that keep them dense and strong, thus preventing the onset and progression of osteoporosis.

If you have been a consistent exerciser during the years leading to menopause, you already have an advantage. Aerobic activity during childbearing years reduces the risk of breast cancer, a disease that becomes more prevalent after menopause. You also will have a head start on your bone health since any strength training exercises may have increased the density and strength of your bones.

Last chance workout for 2011!

Mon, 14 Nov 2011 22:07:00 +1100

This is your last chance workout for 2011!

Why not come along for a fun workout to get some last minute training in before you party the night away on New Year's Eve! All fitness levels are welcome.

When: Saturday 31 December 2011

Time: 8:30am

Where: George Thornton Reserve, View Street, West Pennant Hills

Cost: A pair of pre-loved running shoes. If you don't have any old shoes, then come anyway!

Who can come along: Anyone!! The more the merrier.

What do you need to bring: A water bottle and a mat (or a large towel if you don't have a mat).

Do I need to book?: Yes. If you have not trained with us before, please complete the attached disclaimer so we know that you are healthy, fit and able to exercise.

How do I book?: Email Kaz at info@mindbodymotion.com.au and attach your completed disclaimer.

SHOES FOR FIT FOR GOOD

As payment for this class we ask that you bring along a pair of old running shoes so we can donate them on your behalf.

1. Please clean your shoes - by hand with some soap and a scrubbing brush or in your washing machine and then hang them on the line to dry.

2. Please tie them together in matching pairs.

3. Shoes must Have insoles and shoe laces. If not, please consider replacing these - cheap insoles and laces can be purchased at $2 shops.

4. Shoes must not have holes, be broken or have worn out soles or excessive wear and tear.

Sunshine smoothie

Fri, 28 Oct 2011 12:09:00 +1100

1 orange
1/2 green apple
50g fresh pineapple
1 teaspoon ground linseed
200 g natural low fat yoghurt
Pinch of cinnamon
Ice to blend

Approx 200 cals

"Boutique" group classes vs the gym

Wed, 26 Oct 2011 21:26:00 +1100

Recently a group of our female clients got together for coffee after one of our group exercise classes and during the course of this social gathering they started chatting about the results they were getting training with MBM compared to the gym.

Every one of them had reduced their measurements on their waist and hips and several had lost weight and gone down in a clothing size. Around three of them had been training with the gym before they joined our classes and they had not achieved the same results in the time they had been with the gym, yet in a short period training with us they had achieved some great results.

So what is the difference between "boutique" style classes, which is how I think you would describe our type of classes, and the gym? I am not talking about having a personal trainer at the gym, I'm referring to the large franchised gyms and what the average gym member does which are the standard classes, or they are given a standard program when they join. I will be generalising in my comments as I am fully aware that not all gyms operate in the same way. If you have a small studio or a non-franchised gym, their outlook and the way they operate could be completely different.

1. Variety

If you do classes at the gym they usually run in cycles of 8-12 weeks and you'll do exactly the same class routine every week. If you are going to the machines area, unless you have a personal trainer you are going to hop on a treadmill, bike, or a cross trainer and most likely do the same workout every time. The machines in the gym are very straight forward and are not three dimensional i.e. you don't train your muscle groups the way you functionally move in life.

When you train in a non-gym environment in classes like ours or a small studio that has the ability to work outside a set structure, you will get more variety. Every class is different and is a mixture of cardio and resistance. A variety of equipment is used and every muscle group is used each time and in a different way which provides the stimulus for your body to shed fat, and gain muscle. The exercises are more three-dimensional and always engage the core muscles. You don't stagnate. In outdoor classes you have the ability to mix in running, hills and stairs.

2. Support

If we haven't seen someone at our classes for a while, we want to make sure that the client is OK. If someone is struggling we do our best to support them and try to find ways to make their experience more rewarding. We talk them through the emotional or physical challenges they may be experiencing. I don't believe that this happens in a gym environment. Often there is a level of anonymity and you can be treated as just another member, depending on the gym.

There is also support from other clients in small group classes and there is someone for everyone. Even our larger or less fit clients can team up with someone for encouragement or to work against to ensure they get a hard workout. I find that our long term clients tend to look after the newer clients, reassuring them that they can achieve their goals.

3. Accountability

At the gym it's quite easy to disappear at the back of the class and if you don't know anyone there is no-one to push you along to make you work harder. You can wake up in the morning and decide not to go to the gym whereas in small classes it's very obvious that you are not there and if a client isn't asking what happened to you, a fitness coach will be. No-one really measures your performance or assesses you on a regular basis in a gym to see if you are improving, unless you ask them to. In our classes we assess and measure our clients every quarter.

We have a number of like-minded clients who push each other to work harder. Plus our fitness coaches are always talking to each and every client in a class and they know each person well - their challenges, their likes and dislikes, their trigger points for motivation. They are always encouraging clients to push themselves a little harder.

There are of course many benefits in attending a gym - convenience, the ability to do activities that you cannot do outdoors, protection from the weather, lower prices - and some individuals may not be able to afford our classes which are at a premium rate, however there are some very clear benefits to attending "boutique" classes as is evident by the results that we get for our clients. Sometimes, you get what you pay for.

Kaz Muddell is the Director and principal fitness coach at Mind Body Motion Fitness Solutions

One client's weight loss journey

Wed, 26 Oct 2011 14:19:00 +1100

Nadine is one of our personal training clients. Whilst she was not very overweight by any stretch of the imagination, she was uncomfortable with her weight back in January 2010 after the birth of her second child. She recently wrote a bit of a story about her weight loss journey and shared it with us so we decided to share it with you. Nadine has been one of our star clients of the month, and she was selected when she was not personal training with us, she was doing the workouts on her own. She has since started training with us once per week, but largely all of her training has been under her own motivation, with some assistance from us, despite what she says in her article! Admittedly she is not currently working however she has one daughter at home, her other daughter is at school so she is limited to school hours, plus she runs her household. She doesn't mention it, but she watches her diet constantly and she has cut down her alcohol intake considerably. It is a great story on consistency and dedication to her goal.

How did I ever let myself go like that? That is what I thought when I looked at a photo of myself back in January 2010.

I was always quite skinny and fit and I was no longer either of these. Yes, I was now a mother of an almost 4 year old and a 5 month old, but this wasn't a good enough excuse. I wasn't happy with my appearance and I needed to do something about it. I contacted a local PT and a friend and I did weekly sessions with her. We also attended the PT's group classes up to twice a week. I lost 2kg over the first 3 weeks and then the weight loss stopped. As a result I quickly started to lose motivation. I didn't see why I should spend the money if I wasn't getting results, so I discontinued the PT sessions and I didn't attend the classes as often.

Fast forward a few months, I found myself looking at that same photo again and I realised I was slipping back into the old habits of not exercising. The previous PT had moved so I went on the internet and searched for another Personal Trainer. That is when I came across Mind Body Motion Fitness Solutions. I contacted Kaz Muddell and we had a nice talk over the phone. I felt comfortable with her straight away, so I phoned her back and agreed to a fitness assessment. At the time I couldn't afford PT sessions, so Kaz made me up 3 different training plans that I could do at home with the equipment that I owned. I did the workouts at least 4-5 times a week for a few weeks.

My problem is that I get bored easily and, after a couple of months, this is what ended up happening. I got bored of doing the same workouts and instead of altering them myself, I ended up doing them less frequently. Lazy, I know! Kaz would contact me every week to see how I was going and I could email her whenever I wanted. I eventually told her the truth, which was that I was struggling and I was lacking motivation again. She offered to plan some new programs for me but I decided to give some PT sessions with her a go. And it was the best decision I made!

I started out with 30min sessions which went for 6 weeks. I then had a bit of a break and tried to exercise on my own. I coped ok but I was missing the PT sessions, so we started them up again. This time we did 60min sessions once a week. We are still doing these to date and I love them! I also make sure I train almost every day. My passion for exercise has returned and I have to admit, I have become an exercise addict!

With the help of Kaz, I am setting myself little fitness goals and I love progressing. I have lost a total of 15kg, 10cm off my buttocks, 6.4cm off my waist and 8.5cm around my belly button. I feel so much happier, healthier and so much more energetic.

What can I say, I have the best trainer one could ever ask for and I have also gained a really good friend. I have not had much family support with this journey, which has not been easy, but it has made me a slightly stronger person and I am very proud of how far I have come.

But, this is not the end, this is only the beginning!!!

Preferred dietitian - BJC Health

Thu, 20 Oct 2011 15:44:00 +1100

BJC Health are Mind Body Motion's preferred physiotherapists however they have a number of other services as well.

Karen and Kaz met recently with Monica Kubizniak, who is a Dietitian with BJC Health. Monica works from both their Chatswood and Paramatta locations and we will be working with her on a number of clients issues, as well as referring our clients to her for food management challenges.

Monica graduated with a Masters of Nutrition and Dietetics in 2000. In the past 10 years she has worked in community health centres, hospitals and private practice both in Australia and overseas. In addition she has a background in Sports Science. She provides practical advice on healthy eating and is happy to work with children, adolescence and adults (including women's health, fertility and pregnancy).

Monica offers up-to-date dietary counseling to manage all areas of health such as being overweight, malnutrition, diabetes (including gestational diabetes), high blood pressure, high cholesterol, irritable bowel syndrome, Coeliac Disease, PCOS, osteoporosis, arthritis and food allergy.

BJC Health provides a connected care multidisciplinary team philosophy to deliver positive lifestyle outcomes through a holistic approach to those with degenerative & inflammatory arthritis, tendon injury and lifestyle diseases. Our clinics are located in Parramatta, Chatswood and Brookvale.

For more infomaation or to contact BJC Health, visit http://bjcconnectedcare.com/

Star Client of the Month - Alison

Thu, 20 Oct 2011 15:18:00 +1100

Alison came to Mind Body Motion in April 2009 looking to do an outdoor class in addition to the work she was doing with her personal trainer at the gym. She wanted some variety in her routine and her focus was to lose some weight, but particularly reduce her measurements around her waistline.

She joined our Wednesday morning classes and has proven to be a very consistent exerciser, sticking with the same class regularly for over two years as well as continuing to train with Dave her personal trainer at Fitness First.

Last year Alison decided to take the next step and join us for the City 2 Surf and thus her running career began, although she constantly argues with Kaz that she is still not a runner! In 2010 our running program was just three months long and Alison participated in the training and ran the City 2 Surf in 1 hour 52 mins. This was her first running event and she did extremely well.

We're not sure whether it was her being a glutton for punishment, or the thought of the additional and varied exercise, but she came back for a second year at Run Club and decided to join the program again. In 2011 it had ramped up and ran all year long. Alison purchased additional sessions on top of the basic training package showing her dedication and commitment. The Running Whisperer worked her magic and persuaded Alison to not only complete the City 2 Surf, but the 9km Blackmore's event in September as well!

She partnered up with some of the other ladies in Run Club on a regular basis to keep the running training momentum going. This year she completed the City 2 Surf in 1 hour and 46 mins, shaving 6 minutes off her previous time, which is a fantastic achievement!

Alison has also showed improvement in her fitness assessments. In October she went up almost a whole level in the beep test and also beat her previous score in the actual assessment program. Her measurements have changed too. Since she started with us she has lost 10cm from around her waist and given this was one of her key goals, it's an amazing result!

Alison is one of our quiet achievers. She doesn't boast about her success or the fact that she is 53 years old and is out there working her butt off on a consistent basis, staying fit and healthy. She just gets on with it. She rarely misses a class and if she does, she makes it up. She's been a regular at Run Club throughout the year and only just finished her running training after starting with the program in February.

There is something to be said about the quiet achievers and we congratulate her for her achievements. Well done Alison!

Green Power Smoothie

Wed, 19 Oct 2011 07:07:00 +1100

1 green apple, chopped with skin and seeds (200g)
1 big handful baby spinach leaves ( 1 cup - 35 g)
100 g small cucumber - Lebanesese
50 g celery, chopped
1 whole lemon, peeled and chopped or 2 limes.
8 g mint leaves
8 g parsley leaves
1 small slither ginger
1 cup water
1/2 cup ice

Combine all the ingredients into a good high speed blender like a VitaMix. Blend until creamy and green. Serve in a large glass. Garnish with limes or celery stalk and enjoy. Serves 1.

Are your life choices affecting your health?

Mon, 17 Oct 2011 13:47:00 +1100

As I was running in the rain last week at 5pm I got to thinking about all the people walking past me in their suits and holding their umbrella's, either walking to catch a train or a bus to get home. I was glad that isn't me anymore. As much as I loved my corporate role for many years, I really was so much happier running in the rain, sweating my butt off! And at 5pm, in my own time, and not a time governed by my employer. Don't get me wrong, running your own business has its stresses, however they are ones that I create for myself. I started thinking about how people let their lives get in the way of their health.

How many of you will stay back to finish off that tender, or get that project completed, or finish off charts like I used to do? What will your employer be doing when you are unwell from being run down or worse still, you are having a heart attack because you have high blood pressure because you don't make time to exercise and you are stressed? They'll be carrying on with their own lives and not worrying about yours. Do you really love your job or are you doing it to put "food on the table" as they say? I train a lot of people who do nothing but complain about their jobs, yet they take no steps to make change. Stress can cause all sorts of health issues.

Why is it when we get busy we make bad food choices and we put exercise low on the priority list when both of these things should come to the forefront? I've watched it over the years, particularly training corporate groups and they cancel training because of meetings. When does their health take priority over a meeting? Employers should be clamouring for healthy employees as it means less absenteeism so they should be encouraging their employees to take time out to exercise. So many employees decide to skip that gym class because they "just have to get this work done tonight", it can't wait until tomorrow.

I often get told "I can't afford training/I can't afford training any more". Everyone can afford training. If you don't like the service then that is one thing, but saying you can't afford it is bollocks! A group class outdoors is around $17 per week. Personal training ranges from $70-80 a session. Several cups of coffee per week is $17, a bottle of wine a day is around $20, subscribing to Foxtel is $50 a month...nails, hair, fashion, all $$$...and the list goes on.

It's funny how you can live a good life on less. I had a friend tell me recently that they spend $15K a month. I can live on $5K a month and I have a four mortgages, a vehicle, plus business and household expenses. I had two cars until just recently. The difference for me is that I gave up buying fancy expensive clothes, I sold my fancy car, I file my nails myself and I train my hairdresser so I don't have to pay for my hair, which I always forget to get done! I guess we all want, and value, different things. However I argue that you can't afford to pay for personal training, group classes or the gym when you absolutely can. It's all a matter of priorities and what you value most.

My priorities absolutely changed in my lifetime. I used to want the fancy car, the high profile job and the holidays every year. Actually I still get the holidays every year as that is a priority to me. Now though, I want to run a business that helps others, and me. Everything in life is a choice. You can look after your health and not sacrifice all the things you love. I don't feel like I have missed out on anything giving up my six figure income. I feel like I have gained so much. I got my life back by leaving a job I was unhappy about and I can look after my health whenever I want now. Plus I work with positive people every day.

As they say life is short. Try and work out what's important to you, and then go for it. Take a risk, you never know, it just might pay off.

Kaz Muddell is the Director and Principal Fitness Coach of Mind Body Motion Fitness Solutions