30Jun/090

Some more creativity…

I'll continue to add some outdoor excercises since a number of people have now told me how much fun they thought those were.  One great thing of all this outdoor exercising is, that you can bring a big soft towel and when you are done, just stretch out and enjoy the sun on your (sun-lotioned) skin...

So if you have:

One of those reverse U-shaped racks that the girls do turns on - you can do some excellent upper body work.

Hold on to the bar (about 1 m or ... Read More

29Jun/090

Gadgets – Nike iPod/Sportskit

It all keeps getting better! Gadgets are great anyway, but those that connect several goals at once, are the best. Like the new Nike/iPod Sportskit

Now you can set your goals and record your progress with your iPod Touch or Nano. Simply take it with you to the gym, connect to your cardio apparatus and climb, step or run the h...out of it. Then at home connect it to your ... Read More

27Jun/090

Long bike ride and dessert…

I love long bikerides - and am heading out today on one. Get a map of your local area, and discover the trails near your town. It's so good to just enjoy the scenery but moving at a slower pace and taking it in, instead of speeding by in a car. For me long means 3 hours (or more). Great for my basic level condition since I am not blasting at full speed the whole time, and good for burning those calories and get my metabolism moving.

Tonight I'll have one of my favourite desserts, and ... Read More

26Jun/090

Be creative!

Ready for the weekend?? I am - weather is going to be great so I will be out there enjoying myself :-)

When it gets to being summer, I always find myself disliking heading to the gym. Not because I don't want to be working out, but simply because it is INSIDE, and I want to be out there in the gorgeous weather, feeling the sun on my skin (or ... Read More

25Jun/090

And then it’s late….

So these are the days that exercising can be so hard - it's been a nice sunny day out there, you have been out with some friends straight from work and you are feeling exceedingly lazy and definitely not in the mood to even think about working out.

Well for one thing - if you have had a few drinks (alcoholic ones that is) - a hard exercise session is probably not a good idea in any case, but you could do a lot worse then just putting on those comfy shoes and going for a nice steady but ... Read More

24Jun/093

Massage as a training tool

All throughout my training career, I have been in favour of a regular massage. Not just because it feels great of course although that is a good enough starting point.

Typically when you exercise, you actually will cause changes in your body over time. That’s the idea, right? You want to lose weight – for that you need to get leaner, increase your metabolism and increase your muscle mass. So you get on a bike, or out on a run and you push yourself . Which in turn means your muscles ... Read More

23Jun/090

Tips from a Pro – Diets

Following my write-up yesterday, I am getting more and more feedback - thank you! It's interesting to see that whilst we collectively know quite a lot about fitness, and looking after our health, we still get totally fazed by all the myths that are out there. So Nando, PT and Masseur at 1-2-1 Trainers pulled some myths out of his healthy hat and asked me to share them with you.

Here's some of Nando's thoughts on food/diets:

There is so much misinformation out in the world today ... Read More

22Jun/090

Quick sweet treat

One great sweet treat that you can prepare v. easily is the following:

Grab a sheet of aluminium foil.
Half a ripe necatarine or peach - take the stone out and put both halves on the foil.

In the bowl where the stone was on one half - add a crumbed amaretti biscuit (italian), preferably the softer variety.
Sprinkle over a little Grand Marnier, Almond liqueur or almond essence - don't worry - the alcohol will evaporate.
add a teaspoon of brown sugar.

Put ... Read More

22Jun/092

Training & Recovery

This is a subject that is as broad as it is long - how do you decide when to train and when not to train? If you read my blog yesterday on heartrate monitors, that's one aide that can help a great deal in deciding that question. Once you know what your resting heart rate is like - you also have a benchmark to measure against. When you are not well, or you are training too much - your resting heart rate will actually reflect this, sometimes by as much as 10 beats per minute more then normal ... Read More

21Jun/090

Heartrate monitoring

When you are looking to improve your fitness, you will at some point need to invest in a heart rate monitor.

Many people train for years without them of course, they tend to be reasonably expensive if you want to get a good one and most of the recreational sports enthusiasts don't really know what they offer. However, I absolutely think they are essential at almost any level - since they are a way of measuring WHAT you are actually doing and will help you gain more from the same ... Read More

19Jun/090

Get on y’r bike…..

It's time for a fun, hard, sweaty weekend workout. I hope you find some time this weekend to get through this routine. You can do it on a bike (stationary or rolling!) but you could follow the same instructions and use a cross-trainer or eliptical trainer if you prefer. All music can be downloaded from iTunes.

Superstition - Stevie Wonder    4:27

Your warm-up - keep it at a nice even pace..

Easy riding, pedal at smooth rate. Aim for 80 rpm ... Read More

18Jun/090

How to stay fit – whilst working like mad…. mini-workout!

Everyone these days suffers from one of two things - or even a combination... You feel overworked and you are stressing about the state of the economy, be it on a micro (personal) level or on a macro (global) level. And then there's me cheerfully telling you that you need to work out. I am sure over the past week, you may have read my posts and gone "yea, right - she's probably not doing anything else so it's OK for her to talk...". Well - to give you a glimpse of how I do this, let me share ... Read More

17Jun/090

Mid-Week Crisis?

It's like a mini mid-life crisis every single week - you have started out enthusiastically on Monday with the best intentions of working out every day, and suddenly it is Wednesday and you haven't actually gotten out there yet so you feel miserable and a loser. Or something like that :-) It's called the mid-week crisis. And you are not ... Read More

16Jun/092

More on Energy

Ofcourse, there is a lot of other things that are non-scientific that give me energy - to name a few: being up and out in the woods so early the birds are just bursting into full song, smelling the rain after a thunderstorm, seeing hills and mountains at my horizon, petting my pet, great friends and positive people, achieving something I thought beyond me, that first sip of espresso in the morning, the power of words, as I read them or writing my blog... and ofcourse simply being with those I ... Read More

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16Jun/090

Energy – where do you get yours from??

I love this topic, but it is one of the hardest to tackle in a simple blog. If you want to achieve anything with your exercise or sport though, or simply want to maintain a healthy balance in life, you need to understand how your body is fuelled.

Let me break it down to basics - there's three major sources of energy that your body can use: carbohydrates, protein and fat. All day long, these sources are broken down into usable format by your body, which is effectively just one big ... Read More

15Jun/090

Find a rhythm

For me, exercising is like breathing. If I don't do it regularly, I don't live.

People often ask me how I manage to make time every day for sports, or exercise. It's like eating though - you all make time for a meal, right? But I understand that it is not that easy for everyone to motivate themselves.

The "trick" is to make it a routine. Don't try and work out whenever you feel like it, but set yourself a time maybe three times a week defining what you would like to do in ... Read More

14Jun/090

Sunday run

I just have to share this with you - I went out for such a great run this morning! Looking outside, it was pretty cloudy with a light drizzle. Since I don't mind rain when I run anyway, I decided to go for it nevertheless. Sitting inside just makes me cranky! It was heaven out there, great temperature, running in shorts v. early in the morning through a wet and deserted wood. And to top it all, I encountered a wonderful 1 year old stag, big and strong with newly forming antlers. Doesn't that ... Read More

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14Jun/090

Sunday morning exercises

It's Sunday morning, you just rolled out of bed and standing there yawning you realise you really ought to do some exercises. Now, normally you'd probably push that thought to the furthest corner of your awakening brain and head off to get a great big breakfast. But why not make today a little different and start of with some easy stuff that will leave you feeling looser and give you a reason to have a second piece of toast later?

Since you have been lying down all night, do a quick ... Read More

13Jun/090

Singing for your Dinner?

Right - so now we are at the final meal of the day. Don't forget that you can adapt my suggestions by adding more or less carbohydrates if you need to. For instance, if you are training a lot, or working out hard - then the suggestions I gave thusfar are possibly on the light side (depending on your weight and gender). The menu items I have given you are for those that want to eat healthy and light, even possibly getting leaner then they are.

Carbohydrates can be found in all sorts of ... Read More

11Jun/090

3 Lunches

If you aren't still trying to get the oatmeal scraped from the bottom of your pans - you may be ready for some lunch options :-)

I like the following - if you have other suggestions, please feel free to post a comment and share.

1. Happy Meal

Not the McDonalds variety - but one that gives you a mid-day boost. Mix chopped endives ... Read More

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