Welcome Outdoor Adventurers and Fitness Folk!
November’s shaping up to be a great introduction to a hot, hot Summer! This month we’re helping you continue reaping the rewards of your training…and avoid some common mistakes with the biggest contributor to your health – your diet.
Ever been in a crazy situation where you really needed to focus but you kept getting distracted? Check out our Reading That’s Good For You for tips to keep you focused while under fire.
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 Summer offer!). 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 emotional states – such as one-pointed concentration, enthusiasm, tenacity, motivation, and even happiness – are influenced by three important factors: your physiology, your ideology, and by the environment. Your state is under your control, and if you want to change a negative state – in yourself or someone else – simply change one of these three factors. Read on……..Follow the link:
Trainer’s Note
“Variety is the spice of life.”
How often have you heard that? I’ve heard it a thousand times at least. It’s a common response to the changes that occur throughout our lives. The reason we’ve heard it so much is that it is true. Routine makes up so much of our lives – we shop at the same supermarket week after week, get take-away from the same places, do set things on set days – laundry day, visit parents, etc. Routine is the meat and potatos of our lives but it is variety that makes us feel that we’re living our life.
This is just as true in our training life as it is in our broader life. Variety spices up our training and, judiciously applied, can yield an improvement in our performance. For those of us not so performance-focused the refreshing nature of change in our training routine provides us with a renewed enjoyment of our training.
To stop yourself feeling stale or overtrained doesn’t take much. Changes in your routine don’t have to be massive for you to notice them. They can be simple things such as changing the repetitions on your exercises, ordering your exercises differently and/or trying modifications of your exercises e.g. a clapping push up instead of a push up(all tactics we use in Outdoor Group Training).
Of course, you can also spice up your training, and your life, by doing something different or new. For example, you can put your fitness to the test by going for a bushwalk or try mountain biking along the fire trails in the national park.
So, give a little thought to how you can spice up your training and Live Your Active Lifestyle.
Nutrition
Dieting, Carbohydrates & Common Misconceptions
Why does a ‘diet’ work for others but not for me?
First off, does that diet really work for others, or are you just seeing or hearing about their short-term results? Fad dieting offers alluring quick fix solutions. Many are attracted to the initial results, dropping 3-4 kilo’s in a week. Brilliant! Yet is it maintainable? No. Fad diets often exclude major food groups such as carbohydrates or fats and as a result end in binge eating because your body is starved of vital nutrients. You may see results in the first few weeks, however once that fad diet ceases and previous eating habits begin, the weight quickly comes back on.
An individualised food plan can be catered to your health needs and goals. For instance, your friend Mary might do great on a protein shake for breakfast and lunch but when you try it you bloat up like an air balloon and feel sick. A well-balanced food intake designed for you will suit your lifestyle –long term. A commitment to individualised long term healthy eating will cater around your lifestyle and dietary requirements, allowing you to gain maximum results for a healthy and happy future.
If I want to lose weight should I cut out all carbohydrates?
Poor carbohydrates! They have such a bad rap. Cutting carbs may see you lose some weight initially, yet it is the same story as above. In a week or two you will be fatigued, cranky and constipated and find you devouring a loaf of bread. It simple is not maintainable.
Secondly, the right carbohydrates give us sustainable energy and nutrients vital for your metabolism to work effectively. Eaten in the right quantities, and at the right time for you, carbohydrates will help abate cravings and help you stick to a healthy eati
ng plan long term.
Yes – you can eat carbs AND lose weight!
Average Serving Sizes of Friendly Complex Carbs (Low GL)
•Fruits such as berries, citrus fruits, pineapple, stone fruit, pears, apple, papaya, cherries, rhubarb, pomegranates, kiwi fruit, melons, bananas.
(Approximately 2 serves per day e.g. 2 piece s of fruit)
•Vegetables, especially leafy greens and sprouts
(Approx. 2 handfuls with lunch and dinner)
•Grains, whole wheat, rye, rolled oats, buckwheat, amaranth, spelt, brown rice/ basmati rice, wild rice, quinoa
(Approx. 1/3 cup per meal)
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.
Select a park or do this one at home.
Ride your bike around the park or your block 3 times as quickly as you safely can. Dismount and do a push up walk for 10 push ups(ie do a push up, walk your left hand forward, do another push up, bring your right hand level to your left, do a push up, walk your right hand forward, etc.). Do 10 sit ups, 10 single leg drops and 10 rotating sit ups. Jog around the park or your block.
Repeat 3 times.
Motivation Is Mental
“The best way to prepare for life is to begin to live.”
Elbert Hubbard.
“One way to get the most out of life is
to look upon it as an adventure.”
William Feather.
