Fusion Sport Performance: ‘Training’ or ‘Exercise’: What is more important?

The debate between training and exercise is one that I’ve heard many coaches and trainers discuss over many years. At the risk of over-simplifying the two concepts, ‘training’ requires purpose and a plan, exercise doesn’t.

So that begs the question, when we head to the gym are we training or exercising? 

In my experience, your time will be used far more effectively with a plan of attack. Some will argue that if you aren’t preparing for a sport or event, it’s simply exercise. 

I don’t believe that. I feel that if you are able to define a clear set of goals that you are working towards and you have a plan to get there, then you are training. Not to mention how hard it is to develop and maintain habits without a purpose and plan.

Our goal wall at Fusion Sports Performance, where we
can share our goals and keep each other accountable.

Here’s are a few tips to help plan effective training:

1. Work out what are you training for. You can go right down the rabbit hole on this question, and I have heard some amazing reasons for training from family through to specific events. In order to stay disciplined with your training program it needs to be something that means a lot to you or completely excites every time you think about it.
2. Have a plan. The only way to get to any goal in the most efficient way is to have a plan. Get a program and set up some habitual goals that will help you get to where you want to be.
3. Have a support network. Training partners, family, friends, the community. It’s a long road and you need good people with you to keep you on course.
4. ‘Just Do It’, like Nike – Stay disciplined in your actions (Notice I wrote discipline twice now?). Motivation is fleeting, it’s an emotion that comes and goes at the drop of a hat. Discipline is the best way to stay the course, discipline through consistency and effort will get you results. Not waiting for motivation.

So if you want to train and get the most out of it, set some goals, write a plan, get some good people around you and then get to work. Repeat these steps and reassess regularly. Training can be a long hard road sometimes so stay consistent and stay disciplined.

“Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It’s something we call heart power. Once a man has made this commitment, nothing will stop him short of success.” – Vince Lombardi

Matt Noonan

Fusion Sports and Performance

Web - www.fusionperformance.com.au

Facebook - https://www.facebook.com/fusionsportsandperformance/

Insta - https://www.instagram.com/fusionperformance/

Jessica Leigh Yoga: How Strengthening Through Yoga Can Reflect Positively on Your Life

Have you ever noticed how capable you feel after a good workout? Admittedly, there may be a little touch of ‘jelly legs’ or the shakes (or inability to sit down or stand up without groaning). But there is also this sense of achievement and being capable. This sense only grows stronger with consistency of practice too. I’m convinced this is about more than just endorphins.

In yoga, I feel like it’s important sometimes to remind students of the big, fat giant metaphor our practice of yoga really is. How we show up on the mat reflects directly on how we handle ourselves in the ‘real world’. 

During our yoga practice, if we are able to approach each pose, stretch or transition with compassion towards where our body is at and capable of in any given moment, that automatically starts to form a neural pattern of how we treat ourselves at any point in the day.
It’s literally a matter of practice.

If you use your yoga practice as a way to flow through a series of strengthening poses with the breath, eventually your body will experience more strength and expression in your practice. When you have that gradual feeling of the body becoming stronger in a grounded way that comes through a yoga practice, you find yourself walking through your day feeling capable of more. Your ability to believe in yourself grows exponentially, as your confidence in your body’s strength grows. When we believe in ourselves from this sense of embodiment rather than outside image, our mental health takes leaps and bounds for the better.

Not only that, the practice of this strengthening and breathing helps us more easily counter situations we perceive as stressful. If you practice the ability to still breathe during a challenging pose or while you’ve come to complete stillness frequently enough, even if the mind is going all over the place, eventually your body will more easily remember how to breathe when you encounter stressful situations in your life, whether it’s at work, at home, or otherwise. This allows us to get through those stressful moments without taking on board as much of the stuff that weighs us down and keeps us feeling heavy and negative. It allows us to respond to things instead of react, which has an unsurprising carry on effect of positively influencing those closest to us. 

What we practice in our time on the mat in yoga, we carry our lessons with us into our lives. We get the chance to feel what it’s like to live with more confidence and compassion, and share the feelings that come along with that with others in our homes and communities.

Jess Jasch
Jessica Leigh Yoga
f: https://www.facebook.com/jessicaleighyoga/
i: @jessicaleighyoga
w: www.jlyoga.com.au/blog

Accelerate Health and Performance: Fat Shaming and Skinny Shaming Isn't a Thing... You're Probably Just a Jerk

WARNING: This is a bit of a rant that brewed for a while and reared its ugly head so it was updated accordingly. There are some rude words throughout. I, personally, feel it is warranted. I don’t mean to offend but punches will not be pulled.

Yesterday morning my friend, client and the big cheese of Sunny Coast Health & Fitness, Kylie, witnessed two women behaving absolutely abhorrently, ridiculing another female who was busting her arse climbing Mount Coolum. Suffice to say there was fitness and size differences between the two culprits and their victim.

These two people thought they were within their rights to take photos of this lady and openly laugh at her...because she was out and about doing her best. Trying to better improve her health and fitness, trying to change her circumstance, trying to go about living her life. When Kylie told me what had gone down I saw....whatever colour is beyond red.
I can’t fucking stand this shit and I knew I had to dig out this blog and revive it two years after its original release.

I’m going to throw something out there and it’s going to piss some people off…I don’t care one bit. Sadly, it needs to be said far too often. Here and now, I’m going to be one who says it, again. If you don’t like what I have to say then there’s a good chance that you’re probably guilty of exactly what I’m talking about – have a good hard look at yourself and sort your shit out. I mean no offence I just think what you’re doing is really shit and you’re only bringing more shit upon yourself as a result of your nastiness.

Stop Categorising Being An Arsehole Into Names Like ‘Fat Shaming’ And ‘Skinny Shaming’.

It’ the 21st Century for fucks sake!? It’s not about fat or skinny it’s about people. You’re a person, he’s a person, and she’s a person...not a fat person, not a skinny person...a person.
STOP sharing photos online with sayings like…

“Real men want something to hold onto, not a stick”

“Skinny girls look good in clothes. Curvy girls look better naked.”

“Slim girls look good in clothes. Fit girls look good naked.”

FUCK OFF. It is nobody’s right to ridicule anyone for their appearance. ANYONE!

And the insane thing is that people now think that it’s ok to ‘skinny shame’ people because ‘fat’ people have been the victims for so long.

For FAR too long overweight people were the victims of horrible insensitivity. In TV and Movies they still are. It’s WRONG…but if you think that gives you the right to turn the tables on ‘skinny’ people, I’ve got news for you...Making someone else feel shit about themselves doesn’t undo all the horrible things that have been said to you and it won’t stop the chances of it happening in the future. It just makes you an arsehole too.

Meghan Trainor is a prime example of just how far we’ve gone wrong on this front. Her recorded company should be ashamed of recording her bullshit if they weren’t too bust counting $100 bills.

This is not empowering. This is just as degrading as a slim woman calling you “fat”. Don’t be a hypocrite. Being proud of yourself does not require questioning someone else’s worth. It only shows that you really don’t value yourself all that highly at all.

Is this ok because it’s guy? Fuck no. He’s still a person!

Skinny girls are beautiful too. Beauty is an opinion, not a defined any specific quality. Beauty is in the eye of the beholder. Some men are attracted to curvy women. Some aren’t. That’s ok. Some are attracted to women with no curves. Some aren’t. That’s ok too. What isn’t ok is for you to make someone feel less attractive because they don’t have the same body shape as you. What isn’t ok is when you to imply that someone is less of a man for the woman that he is attracted to
.

And this…when you’re using a horrible disease like Anorexia Nervosa to make yourself feel better…why not go to a kids cancer ward and poke fun at them too?

I’m not defined by my size and shape and I’m not defined by the size and shape of the woman I am attracted to. In part, I am defined by the woman I married. I’m happy to say that she is an incredible woman. Her qualities as a person stretch far beyond her physical appearance. Her size and shape is not the reason I married her…to me she’s a total babe but that is not why I married her. She is a kind, caring, compassionate woman who is an amazing mother. If she was a size 4 or a size 40 she would still be all those things.

But it’s not just Women who need to stop hammering each other in this way. Women need to ease up on Men, Men need to ease up on Women and Men need to ease up on other Men. 

I can’t grow a beard and I don’t want tattoos. I still have a penis though. I’m as much of a man as this guy…

And don’t for one second sit there and say ‘Oh...he’s a Personal Trainer, it’s easy for him.’ You haven’t got a clue! As a Personal Trainer I’m held to the highest and most bullshit of all aesthetic standards!
“When you see a Personal Trainer who needs a Personal Trainer”
Ever heard or read that? I’ve had it said to me and written about me.
My job as a Personal Trainer is to provide that training programs and nutritional guidance to my clients to achieve their goals...nothing more.
I’m not a model, I’m not a body builder, I’m not professional athlete.
I’m a guy with a burning desire to help people live a happy and fulfilling life with the understanding of the human body I was blessed with and worked my arse off to develop.

I could look like this guy...that doesn’t impact my ability to be a great (and modest) trainer with a large client base of very happy, healthy men and women of all ages, shapes, sizes and needs.
It’s 2017. It’s time that we stop defining what a “real man” is and what a “real woman” is and start letting people define themselves by the sort of man and woman they choose to be and the actions they are responsible for.

I truly hope the two arseholes that Kylie encountered read this. I truly hope they feel like jerks. They acted like jerks. But they can change, they can learn and they can never do it again. They can leave that identity behind and bring value to their world in the future.

To the victim of this hideous bullshit...I hope you read this too. MAD PROPS TO YOU SISTER! Congratulations on doing something good for you and your world! You’re welcome in my gym anytime! Hell, I’d love to just buy you a cup of coffee and have a chat...I really like coffee. But please, don’t be disheartened. The arseholes of the world are outnumbered...the majority of us love you and are behind you all the way!

To all men and women…
Our self-worth and character is defined by what we contribute to the lives of the people around us and to the world – not what we look like or the size of our pants. 
So do you contribute puppies, memes and ice cold beers to the lives of the people around you or shins kicked on towballs, bindy eyes and paper cuts?

Mitchell Knight
Accelerate Health and Performance
Facebook: https://www.facebook.com/acceleratehealthandperformance/
Instagram: @mitchellknightpt @acceleratehealthandperformance

GUEST BLOG: Health Is Your Most Precious Gift

Take a deep breath – fill your lungs with air… breathe out, wiggle your toes, your fingers.. open and close your eyes, speak, stand up, walk to the door… open it…. breathe again, take in that fresh air… take in life, take in your most precious gift – you are alive, you can move and you have your health. A fragile, precious gift that you so very often take for granted, until you don’t have it.

Every day so many less fortunate fight the daily battle to do the things that we take for granted. They battle for their breath, they fight to move their limbs, to open their eyes, to move their body, or to be able to express themselves.

Without our health we have nothing – It really is our true wealth.

You don’t think so? Then try living without it, try living with the daily battles of a terminal illness, or a life adjusting injury or disease, then tell me that it is not important.

My journey to health and fitness gave me a brief glimpse into the world of the loss of health and the threat of not being here to live this journey that I am eternally grateful to be on.

HELLP syndrome was my brush with this feeling. It is a rare complication that occurs in less than 1% of pregnancies. (so I have not given up hope on getting that winning lotto ticket). Broken down this syndrome is:

H – Haemolysis (break down of blood cells)

EL – Elevated Liver Enzymes

LP – Low Platelet count

It is the next step on from preeclampsia – a more common complication. I had a lot of fluid throughout the pregnancy, one hospital admission with a very high blood pressure reading and within 24 hours of being released I woke to pains that I tried to ignore as it was too early for my baby to be out into the world. I have never been a big fan of exaggerating pain so I quietly went about the house trying not to wake anyone.

Then the breathing became irregular and more and more difficult so I calmly suggested to my partner at the time that it may be time to ring the hospital and just check in – my bubs still needed cooking time at 34 weeks and premature lungs I was starting to get worried, and scared as a million possibilities of what was happening ran through my head.

A trip to the hospital followed, with each breath getting more and more difficult I rode the elevator up to the maternity ward and was very quickly attended to by the staff. So with a partially collapsed lung and blood pressure through the roof the whirlwind began – my drug free, natural birth, became an emergency Caesar to save my life – a malfunctioning liver, collapsed lung and extremely low blood count with very few platelets, the faces surrounding me said that things were not looking great for me at this stage. I clearly remember asking the staff to please, no matter what lay ahead for me, save my baby! This was my real first experience of unconditional mothers love and sacrifice as I was wheeled into emergency surgery.

The rest was quite a blur until I heard those lungs let out a cry… Tears of joy streaming down my face as my world was now complete. A scream meant that those tiny lungs were working. It meant life! It meant my precious one had made the very early journey into the world – and at 3 pounds 15 his battle for life had begun.

My journey had just begun too… 24 hour round the clock care, blood tests on the hour, diminished liver function, bruising from lack of platelets from chest to thighs, I lay only thinking of my tiny bubs, and having that first connection of touch. Instead I was forced to focus on building my strength while the angels of nurses in the special care unit took care of my little superhero. Both of our fights to recover had begun, one moment, one hour, one day at a time. 

Lessons in life to not sweat the small stuff and truly be grateful for good health were embedded! Every day I am grateful that my health returned to normal levels in my blood and liver within 6 weeks. The human body can be so amazing in it’s ability to heal and repair. I know how lucky I am to have life, both mine and my beautiful baby boy! I am so grateful to have been given a second chance, when so many others don’t get that opportunity.

Every day there are many others fighting with everything that they have just to make it through the day. I know they would give anything to have the health that so many of us take for granted. You see it in friends, family, loved ones who are currently battling, or have sadly lost their fight – they view life as we all should, with gratitude, hope, love, and courage!

So when people ask why I take on the physical challenges that I do “my why” and answer is simple – I do it for those who can’t. I do it for those that we have lost. I do it to honour them, and for those still fighting! To use every bit of my health for as long as I can to help their battles in any way that I can!

Our Health is our Wealth – so please don’t waste the precious gift that you have been given and take care of yourself, in every way. It can all be gone in an instant so always remember this is not a rehearsal, we only get one chance at this thing called life.

For those superheroes reading that are fighting the toughest of battles. The true warriors! You inspire and amaze all of us daily with your courage, strength and bravery. Although we can not help you physically battle on, please know that we are here for you, we will fight the fight for research, for treatments, for cures, for care, and to support you in any way that we can.

If you are fortunate and blessed enough to have your health, how are you choosing to use it? Comment below or Click to contact us and make the most of this precious gift that we so often take for granted.

Kirsty Levy

Facebook: www.facebook.com/mumfitnessadventure

Instagram: @mumfitnessadventure

SCHF TOP 10 WALKING TRACKS AND TRAILS ON THE SUNSHINE COAST

Now that its cooling down a little and we aren’t all sweating in the shade, it’s the perfect time of year to head outdoors and explore some of the treasures in our own backyard. Haven’t tried any yet? A bit unsure where to start? Never fear! We have put the call out to our community to vote for their favourites, and we’ve come up with 10 great adventures to put on your to-do list!

Dularcha Railway Tunnel

10. Dularcha National Park, Landsborough

If you like your exercise with a dose of local history, the Dularcha National Park is a great place to start. The trail includes a heritage listed railway tunnel built in 1891, as a part of the north coast line between Brisbane and Gympie.

The park contains 3 multi-use tracks, suitable for walking, mountain biking and horse riding:

Tunnel Track: 3km each way (Easy, suitable for most)
Tunnel Bypass Track: 220m. This cheeky little extra is designed for horses who don’t want to travel through the tunnel, but is significantly more steep if you are looking to add some intensity to your route.
Roses Circuit: 8.8km (Northern entrance) or 8km (Southern entrance) return. This is recommended for more advanced walkers, due to steep inclines and loose gravel.
It's a perfect place to escape the rat race and doesnt seem to get insanely busy.

Mt Tinbeerwah peak as captured by
@anitaski on Instagram

9. Mount Tinbeerwah Lookout

Mount Tinbeerwah is nestled into the Tewantin National Park. The Mount Tinbeerwah Lookout track is 1km and takes roughly 45 mins for the return trip.

The first lookout is an easy walk with wheelchair and pram access up to 130m above sea level. After this point you can continue to the ‘Fire Tower’ lookout, 265m up. The peak promises 360 degree views, making for magic photos of the Sunshine Coast.
Popular for amazing pics at both sunrise and sunset.

Mt Ngungun peak as captured by
@nicoleedorrett on Instagram

8. Mount Ngungun

The Glasshouse Mountains got a lot of love in our poll for your favourite tracks, Mt Ngungun got singled out by several voters at their favourite.

The Mt Nugungun summit track is just under 3km and takes roughly 2 hours for the return journey to the 253m summit. The trail is great for beginners and those new to the Glasshouse area.

If you decide to take on this trail, be mindful that you will come quite close to cliff edges and you should exercise caution and closely supervise children. The rock surfaces, particularly at the summit do become slippery in the wet and always walk with caution to avoid dislodging rocks.

One of many scenic pitstops
along the way
Photo Credit: Kirsty Levy

7. The Sunshine Coast Hinterland Great Walk

If you are looking to take your trail adventures to a whole new level, its probably worth checking out The Sunshine Coast Hinterland Great Walk. A 4 to 6 day 58km walk, spotted with overnight campsites. This trail really is like a ‘Greatest Hits of the Hinterland’ tour.

The Great Walk is divided into 4 main parts stretching from Baroon Pocket Dam to Gheerulla Falls. You can book permits for the campsites on route, or if you are looking for a hot shower and a warm bed after a long day of trails, there are plenty of accommodation options close by (some even offer shuttles to the closest Trail entrance).

Whether its the whole track, a day trip or just a short stroll, The Great Walk has something for everyone.

One of several lookouts along the track
heading towards the Falls.

6. Kondalilla Falls National Park

Kondalilla Falls National Park is a hidden piece of paradise on the Blackall Range in the Hinterland. The tracks in this national park are argueably the most popular portion of The Great Walk, rating a big mention with the SCHF Community.

Luckily, you don’t have to be an athlete to enjoy a short day walk in this utopian paradise. There are two main tracks on site:

Picnic Creek Circuit: 1.7km return trip (class 2), allow 45 mins – 1hr.

Kondalilla Falls Circuit: 4.7kms (class 3), allow 2-3hrs.

A totally tranquil environment to soak up some fresh air and sunshine, a plenty of stairs to get the blood pumping!

Boardwalk at Mary Cairncross
Scenic Reserve

5. Mary Cairncross Scenic Reserve, Maleny

If you are looking for a drive up and range and an easy stretch of the legs, Mary Cairncross Scenic Reserve is perfect for you. The reserve covers 55 hectares of natural sub-tropical rainforest overlooking the Glasshouse Mountains and wider Sunshine Coast.

This one is perfect for beginners and very kid friendly. The terrain is easy and the track is less than 3km long, including several lookouts and boardwalks throughout.

In February this year, the Rainforest Discovery Centre was opened making it an educational and informative experience for the whole family.

Sunrise on the Coastal Pathway,
Mooloolaba Beach

4. The Sunshine Coast Coastal Pathway

The ‘Sunshine Coast Coastal Pathway’ is the longest shared pathway in the Sunshine Coast Region. It stretches from Bells Creek to Tewantin. The pathway hugging the coastline is divided into 11 sections, including the hugely popular 4.4km stretch between Cotton Tree Park and The Esplanade in Mooloolaba.

As far as views go, you’d be pushed to find a more picturesque outlook while you are working up a sweat. We recommend heading out early, this path gets busy and stays busy all day long. Plus, nothing beats watching sunrise over Alex Headland!

We also love the 9km stretch between Bells Creek and Point Cartwright.

Lookout at the base trail, Mt Tibrogargan

3. Glasshouse Mountains National Park

For those that enjoy the birds eye view of the Sunshine Coast, it is certainly hard to beat the Glasshouse Mountains.

This region hosts 8 mountains, including popular summit tracks like Mount Beerwah (556m), Mount Ngungun (253m), and Mount Tibrogargan (362m).  For some more details about the Glasshouse Mountains, check out this blog from our SCHF Contributor Mel from MAB Personal Training and Adventures for difficulty ratings and advice for attacking each summit peak: http://sunnycoasthealthandfitness.blogspot.com.au/2016/03/mab-personal-training-and-adventures.html

It is really important to be experienced and prepared before attempting the more difficult climbs. To find your feet, it’s best to do your first attempt with an experienced guide to help you get acquainted with these surroundings. Safety first!

Sitting at the peak of Mt Coolum

2. Mt Coolum National Park

For anyone that has lived on the coast for longer than 5 minutes, you will have heard of (maybe even seen) one of the Sunshine Coast’s most popular landmarks; Mount Coolum. Let’s face it if you haven’t got at least one selfie up the top of this 26 million year old, 208m high volcanic peak, are you even allowed to call yourself a local?

Jokes aside, the Mount Coolum climb is a must-do for locals and tourists alike. The walking track is classified as a ‘Grade 4’ track, with a steep 1.6km return journey. It does require a moderate level of fitness, but it’s suitable for the whole family.

1. Noosa National Park

Sunrise along the Coastal Track,
Noosa National Park

If mountains aren’t really your thing and you’d rather a slightly less challenging track, the Coastal Track in the Noosa National Park is our communities favourite. The track takes you from the park entrance at Hastings Street, along the coastline with a couple of great beaches and some rock pools along the way. If you travel a little further you’ll find Hell's Gates, one of the most photographed destinations on the Sunshine Coast.
The return trip takes 1.5-2hrs depending how leisurely a pace you set. It does get hot out there, so make sure you’ve got sun protection and water. Better yet, head down early and watch the sunrise where the forest meets the sea.

What do you think guys? Have we nailed it? What do you think we’ve missed? Share your feedback and help other locals get exploring!

For more information or to plan your next Sunshine Coast adventure, we recommend the Queensland Government Department of National Parks, Sports and Racing: https://www.npsr.qld.gov.au/

Kylie

Sunny Coast Health and Fitness

Email: kylie@sunnycoasthealthandfitness.com.au

Facebook: https://www.facebook.com/alifestyleproject

Instagram: @alifestyleproject

Jamie Milne Training: Make Discomfort Your Friend

TEAM UP WITH DISCOMFORT & IT WILL FACILITATE POSITIVE CHANGE!

Over the last week I've been constructing an impending goal setting seminar, "IT'S YOUR FUCKEN LIFE". 

I will be presenting this to 100 people at JMT (we only have 70 tickets remaining). One of those 100 people will go home on the night with up to $2500

Besides the overwhelming eagerness and delirium to deliver it's ZEAL, something dawned on me. We are born, we do some stuff,  and then we fucken die!

Has anyone for any brief moment addressed the quality of their "Inner Circle" the friends we keep, the business we provide, the job we do, our current state of or our health or lack of?

Many of us live as though we have forever, like we're Peter Pan, like we never have to concern ourselves with growing old, being unwell and frail, being stuck in a SHIT marriage. Life's not going by THAT fast, SAID NO ONE EVER!

When did we lose the ability and  freedom to explore the possibility of a life without limits? Think back to when you were a kid, what was it you wanted to be? Marine Biologist? Astronaut? Superman, Supermodel?

As children we automatically act towards a pursuit of goals, immediately outside of what we can obtain instantly! Without even a consideration our dreams wouldn't come true! I don't know about you but I jumped off many a roof top, shitty beach towel sheathed around my neck, socks pulled up to my ears, and some old family members belt lassoed around my guts expecting to fly...........Just like Superman!

Seems to be the storyline of my life... And then we do some stuff, and then we get old, and then life alters our perception of  our dreams.

If we are but some of the fortunate few who don't check out early we may find ourselves sitting slumped in a plastic outdoor furniture chair covered in encrusted mould,  watching local ducks bounce along the waterway wishing we had a shot at being an astronaut again.

Oh SHIT! I didn't even get close to using all my stuff! I assumed I had forever, I wasn't going to die, be frail, be lonely. I didn't even ask the girl of my dreams to marry me. FUCK! Here I am 85 sitting, wishing, hoping, praying, that there is something more for me. More then ducks bouncing, Jenga playing, Sudoko. Saturdays with my 90+ year old aged community!

See my opinion is that we avoid discomfort, and naturally so, discomfort hurts. Telling your boss to stick his job up his arse and that his control freakish ways will no longer effect your life. Getting your health back on track by going to the gym 3 times a week and jogging in the mornings, it hurts, your muscles hurt, there's discomfort. Declining the afternoon boutique beer with friends, because you know you can't stop at 2, and that if you indulge you'll be singing along to Cold Chisel's Kah San at 11pm.

This is embracing discomfort, this is making discomfort your playmate, your associate and your friend.

Thomas Jefferson stated in 1776, and I quote.
"Nothing Can Stop The Man With The Right Mental Attitude From Achieving His Goal:  And Nothing On Earth Can Help The Man with the wrong mental attitude"
In 2017 not much has changed!

So please don't waste any more time, life goes by so so quick, I'm sure you would agree with me. Nothing is certain and nothing is for keeps, write some stuff down, dream some big dreams! 
Imagine your life without limits, without your own self limiting beliefs, allow yourself the chance to be the YOUNG you again, dirty old beach towel for a cape, socks pulled up etc, don't put yourself in a shoe box and leap the fuck off the garage roof SUPERMAN!

https://www.eventbrite.co.nz/e/its-your-fuen-life-seminar-tickets-33565457186

Jamie Milne
Strength and Conditioning coach

GUEST BLOG: Why Pilates is for everyone?

Everyone’s heard of Pilates right? It’s been around for a while now (since the 1920’s). To be honest when I first heard about Pilates I thought it was just another one of the many fitness fads that would come and go. That was until my running obsession was interrupted by injury! I was forced to take a bit of my own Physiotherapy advice and give Pilates a try and from that day on I was hooked.

What is Pilates?
The most common answer I get to my question, ‘have you done pilates before?’ is no but I’ve done yoga. Well, that’s like comparing apples and oranges. Pilates focuses on core stability. It works all those small muscles that your body has forgotten we have but need to use. The ones that stabilise your joints and work to create a ‘powerhouse’ to take the load off your spine. While Pilates can be performed on a mat the rolls Royce of Pilates is the Reformer. This machine uses different spring resistance to challenge, strengthen, stretch and lengthen muscles.


Pilates is for EVERY-body
No Pilates is not just for women. I’m sure some people think that Pilates is airy-fairy just lying around the floor. I challenge anyone with that perception to a 1 hour reformer class! In fact Pilates was actually developed by a male, Joseph Pilates back in the 1920s for the army and athletes. 
Men, women, children, athletes, elderly people, pregnant women….. anyone can (and in my opinion SHOULD) do Pilates. The amazing reformer and it’s spring resistance mean endless exercise combinations and difficulty levels.

Injuries
All injuries can be accommodated which makes it the perfect mode of cross training. This low impact exercise is also the perfect way to rehabilitate post injury. Pilates is also the perfect way to prevent many injuries through addressing muscle imbalances, improving muscle strength, flexibility, balance and even body awareness. In the same way it can lead to improved athletic performance. 
Just want a solid workout

If it’s easy, it’s probably not pilates! Pilates should be challenging, you should feel that deep muscle burn. It works all those problem areas- abs, butt, inner thighs, love handles and backs of the arms. You think your squats are working your butt? Wait until you discover those deep glue muscles!
Like any type of exercise correct technique and expert instruction is critical. It’s often a good idea to do a one on one session with a Physiotherapist to teach you the basics and address your specific goals. Health fund rebates apply too!

If you haven’t tried it make 2017 the year of Pilates. Your body will love you for it

Kirsti Leeson
www.handsonalliedhealth.com.au
29 Ben Lexcen Drive Sunrise Beach
Ph: 0418885027
E: kristi@handsonalliedhealth.com.au
FB: www.facebook.com/physiopilatesmassage
Insta: @physiopilatesnoosa

Paul's Body Engineering: Balance and Consistency

Balance and Consistency. These are two keys words thrown around a lot to describe the 'ideal' when one’s life is busy between work, personal and other commitments. As a Father of three, life can get very busy at times. Trying to manage three children, work, and personal commitments can be very difficult to juggle.

So what is the answer? What’s the secret to finding that balance and consistency?

Planning & Organisation

For me, I’ve found planning out my week certainly helps. Utilising a weekly planner is a great idea to map out your week one week ahead to visually see what you are doing, what time you have committed, what time you have left and perhaps how you can better manage your time. 

With my schedule training is another key attribute to my life which ensures I maintain a strong body and mind. Again this is another thing I have to commit too each week, thus finding time for this as well.

Ill start my week by scheduling out my work commitments whether that be face to face clients, online coaching requirements, blog writing, program building etc. All require the allocated time, all require completion by a certain time and date therefore need to be schedule accordingly and managed effectively. On top of this comes personal commitments such as school drop offs and pick ups, after school activities and weekend family events.

For me again, I enter all of this into my weekly planner. Knowing my week ahead down to the hour allows me to prepare well, organise my time efficiently and co-ordinate any last minute changes effectively.

Being a Personal Trainer with many clients, changes throughout the week is very common therefore often I find myself changing times around to suit. This is exactly why I have the week planned out providing greater opportunity to manage my time and make these changes , where possible, without too much hassle.

I also utilise a scheduling app on my phone to assist with the booking and scheduling process. While it is not ideal to manage more than one schedule or calender, each schedule I maintain represents a different aspect of my life and for me, this breakdown between work and personal seems to work.

It is amazing that once a week is completed planned how many gaps in your day you will find. 30 minutes here, an hour there all add up which leads into the next section.

Exercise & Nutrition

A lot of the hurdles I hear regrading finding time to train and plan out meals is time.

Thanks to the above effort, we have gone to in the above exercise to plan out each week down to the hour, enables you to schedule in training and meal prepping as needed. If you believe training three days a week is what your body and mind needs, then schedule it into the weekly planner accordingly. Plan it so it before work, after school drop off, after work etc. What will best fit into your schedule but once its in the planner its in your week and schedule to be done.

This also applies to meal prepping. One of the biggest failures for someone trying to get fit and healthy is nutrition. Meal prepping is such a good way to avoid temptation, unplanned meals and keep yourself on track. In order to meal prep you need the time to manage this hence utilising the planner again. Schedule in an hour a week or how long you believe it will take to prep out an entire weeks worth of meals thus it is now in the planner so scheduled to be done.

Family Time

This should always be a priority. Life can get so busy our family and kids become second fiddle to everything else when they should be first. We work to live not live to work so time should be given to spend quality time with family and friends.

Again this is something that can be scheduled in. Whether it be a family meal each week, a movie night, beach time, a bike ride etc if its in the planner then should be scheduled to be done.

This is how I manage my time and by all accounts I am not perfect at this as unexpected circumstances do always present themselves which cause the weekly schedule to change however it is always managed to the best of my ability.

My take home points would be;

• Plan out each week down to the day and hour ultimately showing the free time you have that you weren’t aware of.
• Ensure the planner details work, training, meals and family time
• Stick to the weekly plan as close as possible
• Manage anomalies each week to the best of your ability to keep your structure intact

Paul Hooper

Personal Trainer/Fitness Teacher/Owner

m 0466 587 643

e paul@paulsbodyengineering.com

w www.paulsbodyengineering.com

f www.facebook.com/paulsbodyengineering

i @paulsbodyengineering

MAB PT & Adventures: You Are Worth It

Who finds themselves thinking ‘if only’? 

If only I was taller, slimmer, fitter, healthier, earned more money, looked like the girl on the front cover of your favourite magazine. If only I had her legs or if only I could run as fast as him, if only I didn’t have a bad knee or whatever it is.  The thing is, we all compare ourselves to others. Everyone can find someone they think is ideal, but dealing with this feeling of ‘if only’ can be a completely different story.

Stop Comparing yourself! 

There is only one you in this whole entire world and guess what?  That makes you pretty freaking special.  There is no better person in this world that can be better at being you than you can.  Comparison really is a thief of joy. 

The most wonderful thing about being you is that you have a choice.  You can either choose to live a life comparing yourself and being robbed of joy or you can get all your ‘if only’s’, put them in a great big bag and drop kick them out of your life.

You are amazing just the way you are.  Right now…… Amazing!

So much pressure is put on us to fit into a category, a label; what society says we should be like, look like, talk like, act like.. I say stuff the labels, the categories, the idea of the ‘perfect’ image (what is the perfect image anyway?)

Take a little time out to tell your family, friends, neighbours, the girl that has just started at the gym, your workmates, everyone that they are doing a great job, encourage them. A little positive reinforcement can be the difference between failure and success.  Be the change you want to see in the world.

 What if I told you, all those men and women out there, that it’s ok to be selfish, yep, that’s right, it’s actually healthy to put yourself first for a change.   What if I also told you that it is totally ok to have time just for you, to do WHATEVER YOU WANT TO DO!! 

Shout out to all those mum and dads that are at home looking after their kids.  Leave the cleaning, don’t worry about folding those clothes, you are doing an amazing job.   Go outside and have time to do whatever it is you want to do because YOU DESERVE IT.

Shout out to everyone working their butts off in life.  You are doing an amazing job.  You deserve to do something just for you.  Find your fun, be happy.

What if I also told you that YOU ARE WORTH IT?  Personally I spend a lot of time training and not for one minute do I feel bad about that because it’s something that I love and it makes me happy.  I know that if I take the time to do things that make me happy, I am being  the best person I can be, I will be the best mum I can be, the best partner I can be and the best ME I can be. 

So don’t forget to:

• ·         Stop comparing yourself and embrace your amazingness
• ·         Find time to do whatever you want that makes you happy
• ·         Encourage others
• ·         Be the change you want to see in the world
• ·         Know that you are worth it
• ·         Be totally awesome

You are all awesome and deserve so much awesomeness in your life!

Amy Woods
MAB Personal Training and Adventures
Website: http://www.mabpersonaltraining.com.au/
Instagram: @mabptadventures
Email: amy@mabpersonaltraining.com.au 

Sunshine Coast Dietetics: Super Size Down

 We have all seen Super Size Me, the 2004 doco that taught us that maybe extra large fries with ‘that’ is not the way to go. Morgan Spurlock ate exclusively from the McDonald’s super sized menu for a month and in the process, his weight ballooned, energy levels plummeted and he had some overall, pretty terrifying side effects.

So how important is it to be conscious of not only what, but how much is on our plate?
It’s difficult to avoid over eating when restaurants offer meals that contain enough energy (kilojoules) for an entire day’s intake. It’s difficult at home too. The size of dinner plates, muffin tins and pizza pans have all grown.

Portion awareness is not only important for those that want to manage their health or lose a few kilos, it is an underrated skill that can benefit us all. Portion control is something that takes practice, but can help you lose weight and ultimately prevent chronic diseases like Type 2 Diabetes and Cardiovascular disease.

If you’re wanting to maintain your weight or successfully lose a few kilos, here are some handy tips to keep your portions in check.

1.    Do not skip meals
If you’re starving after missing breaky or lunch you are more likely to binge on a larger and more energy dense meal later on. If you are guilty of this, plan out your meals to fit in with your schedule.

2.    Use smaller plates

Studies have found that the size of your plate can impact how much you eat. Switch to a smaller plate and the optical illusion of a fuller plate will help to cut down on your portions.

Two plates with the exact same serve of food. Your plate will look fuller and you will be eating less.


3.    Be restaurant savvy
This can be difficult as you don’t exactly know the portion of your meal until it is sitting right in front of you. Choose options that have a portion of lean meat and vegetables and don’t be afraid to eat half of the meal and take the other half home.


4.    Slow down and skip a second serving
Enjoy a carefully portioned meal by putting your fork down between each bite. Even take a sip of water between every few bites. This will help you be more aware of your satiety and maybe prevent an unnecessary second helping.

We all love food, and everyone is guilty of over-eating every now and then. But if we make the habit of watching the portions of our meals, your weight and health will handle itself.

The Sunshine Coast Dietetics Team
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife 

Paul's Body Engineering: Depression: Is Fitness The Answer?

This is my story so far...

A few years back my 10 year marriage broke down. While this was not my undoing everything I knew was suddenly turned upside down in the blink of an eye. For the first time in a long time I was a single Dad, living on my own with little structure or direction.

It wasn’t long before depression set in and I turned to alcohol for an escape. Before my marriage ended I was a trim 77kg and only after a few months I was as high as 96kg.

At times I would become selfish. I could not see a positive future and depression set in hard at times. Even the horrible thought of suicide crossed my mind.

I still maintained some sort of presence in my local gym however I really only did this to escape the loneliness which was life. I regularly neglected my daughter, family and friends and became a shell of my former self. The gym seemed to be the only release, the only escape, the only sanctuary I had.
Not long after I met my now fiancé Monique and everything seemed much clearer. She reintroduced me to health and fitness. I gave up on excessive drinking and before too long took the massive risk and became a qualified Personal Trainer.

During this time I was also introduced to the legendary Leon Stensholm. Under his guidance and training we prepped me for my first of five bodybuilding shows. I had now found a goal, a drive, a passion for something bigger then myself. While this sport isn’t for everyone I had always had an underlying desire to pursue this avenue and test myself.

I felt hungry again like I used to be on the Rugby field. It was inspiring, motivating and somewhat addictive. I have since competed again and have fallen in love with the sport and all it has to offer as well as the education I received each time. I have made some lifelong friends in the sport and love what experience each event brings.

My life seemed to have balance and purpose once more. My relationship with my daughter and family has never been stronger. My Fiancé Monique is my rock and always keep me grounded and our future has never looked brighter.

Health and Fitness is now my life and not only am I a qualified PT but I also teach the Certificate 3 & 4 in Fitness. I also write numerous blogs for various Health & Fitness sites and have a successful online component as well.

I have the occasional drink in the off season and hold my weight well. I am now a proud Father of three and always wake up with a smile on my face.

While breaking down the walls of depression is extremely hard, it can be done. If I can, then so can anyone else no matter how high the mountain is that you have to climb.

I am always available to discuss this matter with anyone that needs assistance or just wants to talk. While I don’t hold a qualification in this area I think life experience speaks volumes and if I can help I certainly will.

I will also be looking to hold small seminars in the not too distant future about this subject and how health & fitness can not only get you back on track but also restructure your life to enable you to find balance, peace and fulfilment.

Paul Hooper
Personal Trainer/Fitness Teacher/Owner
m 0466 587 643
e paul@paulsbodyengineering.com
w www.paulsbodyengineering.com
f www.facebook.com/paulsbodyengineering
i @paulsbodyengineering


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