Welcome Outdoor Adventurers and Fitness Folk!
Best wishes for the season. 2011 has been a great year, made all the better for seeing all of you getting out there and living your active lifestyles. This means different things to different people and we’ve seen that, from people going on treks of the Himalayas, riding from Brisbane to the Gold Coast to people completing their first fun run. If this is what 2011 brought, bring on 2012!.
Speaking of 2012, get out your diary and mark in PRIME Condition’s Welcome Back BBQ! It will be at Southbank on Sunday 22nd January between 11am-1pm. Details in the Trainer’s Note.
This issue our nutritionist, Jessica Cox, continues to guide us safely through the pitfalls of festive food. She has put together a useful and useable set of guidelines to keep you on the right side of your belt!
Compulsions drive you to do crazy things, sometimes without you even understanding why. Check out our Reading That’s Good For You to discover how to turn yours into your best ally.
There you go, there’s some goodness to get you ready for Summer. Remember this newsmail is for you, the Outdoor Adventurer, the Fitness Fan. Without you turning up to OGT(that’s Outdoor Group Training) the newsmail wouldn’t have a reason to be.
So, if you enjoy something on the pages, share it with your friends (how about our great Christmas Vouchers!). If there’s something else you feel would improve the newsmail, let me know.
Now, pull on your boots and enjoy the read!
Reading That’s Good for You
POSITIVE AND NEGATIVE COMPULSIONS……
How come some people have compulsions for positive behaviours such as regular exercise, healthy food, and fresh air, while others feel compelled to smoke, drink excessively, and spend their time in smoky casinos or in front of the telly? Why is it that for some people it would be almost impossible for them to go through a day without some form of exercise, while for others it seems almost impossible for them to even do 20 minutes of walking? Read on……..Follow the link: http://www.sportsmind.com.au/Article-Positive-Compulsions.php
Trainer’s Note
Christmas! Already! It’s amazing how this year has flown past.
If you’re like me you’ve probably still got unresolved New Year’s Resolutions that will have to roll into 2012. One of those was to compete in more Adventure Races and this year that just didn’t get to happen (we bought a house instead). So there’s immediately one for the list.
Another resolution was to have fun doing whatever it was I was doing and that one’s going on next year’s list too. But not for the same reason. Rather it’s been a resolution that has worked for me all year. I’m enjoying our Outdoor Group and Personal Training sessions and, particularly, seeing you all take great steps forward in your health and fitness. It’s really encouraging to see you improve and no little challenge to my programming skills to continue helping you live your active lifestyle.
In that vein then, I’m very excited to be introducing monthly events for next year. These events will be social in nature and provide you with further opportunities to live your active lifestyle. I’ve got a few ideas of what will these events will be but I really could use some suggestions. If you’ve got an activity you think would be great (or you’re itching to try but just haven’t dared yet) then email me.
Nutrition
Having a Nutritious Christmas
Christmas is known as a time for indulgence. For those of you who are practicing a fit and healthy lifestyle Christmas can be a daunting and challenging occasion. Therefore I would like to you share with you some simple survival techniques that will see you come out the other end of New Years feeling healthy and on target.
Portion Control
This is one of the biggest problems over the festive season. It is almost expected of us to over eat until we are in pain!
• Dish yourself up your own meal on a small plate where possible. If others are serving ask them to serve a smaller portion than the usual mountainous fare.
• You really don’t have to eat everything on your plate if it is piled sky high by your mum/grandmother/aunt.
• Wait a good 20 minutes before going back for seconds. It takes this long for your brain to register that you are full.
Keep up your regular 5-6 meals a day.
Over the holidays it is important to keep that metabolism firing. Continue to have your snacks in between meals, which will in turn help naturally reduce the serving sizes of your meals.
Celebration Lunches and BBQ’s
Most families opt for the traditional roast dinners and BBQ over the Christmas period. Here are a few guidelines to keeping your meal nutritiously balanced.
• Go for the roast meats, roast vegetables (limit the potato) served with vegetables and salads.
• Avoid vegetables covered in cheesy white sauces.
• Avoid loads of gravy.
• Limit your portions of Christmas puddings and cakes etc.
• Go for creamy yoghurt instead of custard or ice-cream.
• Instead of mince tarts, lollies and chocolates put out bowls of mixed nuts and seeds mixed with exotic dried fruits (goji berries in dark chocolate, pears, apricots and cranberries).
Eating out & Dining with Family and Friends
There is less control over what you have available when dining out or visiting family. Those with intolerances can either fill in the family members before hand, or alternately go for simple meat and vegetable options.
• Go for bbq or roasted meats, fish and fresh salad and vegetable options. Avoid pasta salads and creamy potato salads.
• Mezze plates: go for hummus, tzatziki, babaganoush, pesto dips, sundried tomatoes, vine leaves, goat’s cheese, artichoke hearts and olives. Serve with fresh vegetable sticks and wholegrain crackers.
• If it’s a “bring a dish” occasion, make a nutritious dish that works for you to take along and contribute. This way you can eat your own delicious and nutritious food.
• Pack some snacks in your bag when you’re away for the day or even a few days. This will ensure you have the right food at your disposal. Snacks like muesli bars, nuts, and wholegrain biscuits that are suitable to your needs can be easily taken along.
Beverages
Make a conscious effort to keep hydrated through the holidays. For many, alcohol consumption will increase over the holidays. Keeping up the water, mineral or soda waters will ensure that you do not become too dehydrated (or hung-over!)
Better Alcohol Choices
• Go for vodka, fresh lime and soda
• Gin and soda with fresh lime
• Campari and soda
• Wine and soda
• Low carbohydrate beers
Do Treat Yourself
It is important to still feel part of the festive season. An occasional meal or snack that deviates from your usual eating regime is ok. Remember, your nutritional plan is a lifestyle change and life has times where it is fine to let your hair down. So enjoy a meal off your usual plan around twice a week if you like and just remember to follow your usual eating plan the rest of the time.
Jessica is an accredited and practicing Nutritionist with a Bachelor Health Science (Nutrition). Jessica is available for consultations at Professional Therapists based in Brisbane City. Contact Jessica with any queries or questions at www.jessicacox.net or email jessica@jessicacox.net Source great food ideas by following Jessica @ twitter.com/jescoxnutrition
Challenge Yourself
Go for a run. Go for a ride. Take the dog for a walk. Whatever you do, just make sure you get red hot and puffing.
Tabata Intervals
Perform 20 seconds of effort, followed by 10 seconds of rest. Continue for 4 minutes, ie 8 rounds, of exercise in total. Record in your rest how many repetitions of each exercise you did that round. Sum the repetitions for each exercise at the end to get your score.
Push Ups
Squats
Pull Ups
Ab Curls (elbows to knees)
For a modified version of the workout, alternate two exercises in the one 4 minute period, e.g. Push Ups in the first round, followed by 10 seconds Rest, and then Squats in the second round and repeat. You will only complete 4 rounds per exercise..
Motivation Is Mental
“Nature magically suits a man to his fortunes, by making them the fruit of his character.”
Ralph Waldo Emerson.
“The essential thing is not knowledge, but character.”
Joseph Le Conte.
