Yesterday, you said, "Tomorrow". Just start meow...er, now.
What are you waiting for? Seriously, what? That thing you have to do? That place you need to be? That project you need to finish first?
That's life! There is always a 'thing' that could stop you getting started on your fitness.
Or you could realise that's life, it will continue to be that way, and you're always making adjustments, so you may as well get started anyway.
Today.
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Offer ends 7.30pm Tuesday 3 October 2017, unless sold out earlier.
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Offer ends 7.30pm Tuesday 3 October, unless sold out earlier.
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2 x 1hr PRIVATE PERSONAL TRAINING SESSIONS, PLUS TWO FREE GROUP SESSIONS.Enhance your results and increase your chances of reaching your Summer goals faster by working with me one-on-one, twice per week.
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WHAT YOU NEED TO DO:
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(Offer ends 7.30pm Tuesday 3 October, unless sold out earlier.)
*$5 gym fee per session at Castlemaine.
There are so many misconceptions around what trainers look like and assumptions about the correlation between body shape and knowledge/expertise. I have talked about it in my blog previously. This is one of the better talks I've seen; doesn't give you all the answers, but nudges you to think about it for yourself. Grab a beverage and watch.
It's easy to make excuses for not getting out of the house, or not doing (fill in the blank) when we're not feeling great within ourselves.
It can be our conditioned default response when we feel bad to start telling ourselves we *are bad, or lazy, or not good enough, or not deserving of feeling good.
The truth is feelings pass, with or without our input. Something can happen to change our mood, or we can do something to change our mood.
I know I don't have to repeat all the benefits of exercise on mood and motivation, because you probably know most already.
What's more of a challenge is changing the way we've always thought. "Oh, I can't go. I'm just not motivated today."
"No, I'm not going. I'm not in a good mood."
"I had a rough day, so I'm just going to stay home." You cannot get motivated if you're not doing things to motivate yourself. Staying home on the couch does nothing to inspire or lift your mood.
Motivation comes from doing.
You have to do the action to get the feelings.
You can't switch on motivation; if you could, you wouldn't make excuses.
Do things to get the positive feelings. Wishing doesn't get you anything unless you're doing the actions that lead you to your wish.
On your bad days, your worst days, the good days, the long and tiring days, get out and do your PT session, or your group class, or go for a walk.
Do something that consumes physical energy in a positive way. It will distract you from your mental woes, it's stress relief, and doing something good for yourself always makes you feel better.
Doing those things consistently means you'll have those positive feelings longer and more often.
So turn up. At the very least, you're getting away from all the things you have going on for 30 minutes and that is simple, necessary self care. If you don't look after you, who will?
PS...Metafit is on this Tuesday cup day. Business as usual! See you there!
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Gas log fires, spacious bedrooms, that feeling you get when you’re immersed deep in natural surroundings; this is what you will experience when you spend a few days with 5 Minute Fitness in beautiful log cabins nestled in the Tasmanian wilderness, getting fit, rejuvenating and getting away from it all.
There’s room enough for 8 people to join us in this world famous location.
Experience the wonder of Tasmania’s pristine high country as we hike the walking trails to waterfalls and get back to nature.
Just 90 minutes drive from Launceston and close to Cradle Mountain, Lemonthyme Wilderness Retreat is where we’ll relax, rejuvenate and revitalise ourselves.
Book and pay in full before midnight Sunday 13 September 2015 and save $600!
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* fun outdoor games and activities
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* all meals
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Have fun, relax, get fit and have a break from life!
Sunday 11th October to Thursday 15th October.
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I had a literal wake up call of sorts this morning. Cats are like kids in that they have their own personality and quirks; things that are endearing and others that drive you nuts.
This little girl who, although slightly neurotic and very jealous of her sister, wakes up perky and talkative, was slow to move today. Her eyes were half shut and her mouth open. I knew before I got out of bed we'd be visiting the vet before lunchtime.
Fortunately, the good people at Kensington Vet don't think there's too much concern and she may just be unwell from eating different than her normal food last night. She was given a painkiller and I have to monitor her breathing for a day or so, but it's not a nice feeling to not be able to 'fix' it and make her feel better.
There's often that initial "What's this going to cost me?" thought with unplanned or unbudgeted medical costs, whether for yourself, your family, or your pets.
I had that thought this morning, but knew it didn't really matter. I'd do it and I'd pay what's necessary to fix either myself or my pets. You just do.
Now I'm sitting here in my lounge with both my cats asleep on my lap. I believe they think I exist so they can sleep on me and so I can feed them.
Too often, we take for granted the status quo; our daily routine, the things we have and, most importantly, our health. We simply can't be, do, or have the things we need if we don't have our health.
I have to take medication daily, to help me function 'normally' (whatever 'normal' is), although I still need to remind myself sometimes to be grateful for the health I have. It allows me to work a job, run my businesses and take care of my responsibilities. I'm grateful for my limitations, because they make me appreciate my ability to move and be active. The choice to move and be active.
Taking care of yourself is a responsibility. How can you expect to continue to work, to provide, to care for and nurture those around you (including your pets), if you're not looking after yourself? How can you fully serve others (and that includes what you do at work and at home) if you're not first of all fully taking care of yourself?
Putting others first is a little backasswards. Looking after yourself first allows you to give and be more for others. It's worth the change in behaviour and perspective, right?
The only way you can have any chance at all is to turn up!
Start personal training or group classes with me in July. You never know what other bonuses you might receive!
Use the contact form at the bottom of the screen to chat with me or leave a message, or go ahead and take advantage of my group class offer now!
Exercise together for better healthElectronic gaming is increasing as a way for families to ‘chill out’ together. While it’s great to spend time together as a family, don’t forget the importance of being active together either.
Lack of physical activity is one of the leading risk factors for death worldwide, according to the World Health Organisation (WHO)[i].
WHO states regular physical activity will:
Kids who exercise regularly can also enjoy these extra benefits[ii] [iii]:
Physical activity shouldn’t be confused with structured exercise.
Current recommendations for physical activity are [iv]:
According to Active Health Kids Australia, only 19 per cent of Australian children aged 5-17 years are getting enough physical activity, with 71 per cent of kids in this age bracket exceeding more than the recommended two hours of screen time per day. [v]
It’s clear that our children need to get away from the screens and off the couch!
Exercising as a family is not only fun (and often inexpensive), but it’s an important way to show your children what a healthy lifestyle is.
Exercising together will help your children establish good exercise habits as well as provide an opportunity to learn the importance of regular exercise and good nutritional habits.
Some great ideas to be active as a family include:
Of course, the activities above are only a guide. Choose something you’d all like to do and give it a go. Perhaps you could set aside a regular time to be active together and take turns in choosing the activity.
Whatever you do however, make a commitment to get your family off the couch and into exercise!
[i] World Health Organisation, Physical activity, Last update January 2014; accessed 1 July 2015 http://www.who.int/mediacentre/factsheets/fs385/en/
[ii] Raise Smart Kid, The Benfits of Exercise on Your Kid’s Brain, published not specified; accessed 1 July 2015 http://www.raisesmartkid.com/3-to-6-years-old/4-articles/35-the-benefits-of-exercise-on-your-kids-brain
[iii] Kids Health, Kids and Exercise, last reviewed February 2012; accessed 1 July 2015 http://kidshealth.org/parent/nutrition_center/staying_fit/exercise.html
[iv] World Health Organisation, Physical activity, Last update January 2014; accessed 1 July 2015 http://www.who.int/mediacentre/factsheets/fs385/en/
[v] Active Health Kids Australia, Report Card on Physical Activity for Children and Young People, published 20 May, 2014; accessed 1 July 2014 http://www.activehealthykidsaustralia.com.au/wp-content/uploads/2014/05/ahka_reportcard_shortform_web.pdf
Ok, let's celebrate marriage equality and cross our fingers it happens in Australia, too!
I'll do you a two for one deal!
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Overweight and obesity in Australia is reaching epidemic proportions.
We are now one of the fattest nations in the developed world with the prevalence of obesity more than doubling in the last 20 years.[1]
The most recent statistics from Obesity Australia indicate that 63 per cent of our country is overweight or obese, with 28 per cent obese. According to their 2014 report, No Time to Weight, obesity is a major health and societal factor for the Australian population. [2]
Unfortunately, things are likely to get worse with projections seeing around 70% of Australians being overweight or obese, by 2025, with around a third of the Australian adult population falling into the obese category.
It is well documented that carrying too much weight is dangerous for your health. While obesity is not a disease, it does contribute to the development of other diseases. [3]
Health problems and consequences of being overweight include:
If the thought of developing the above diseases isn’t enough to shock you, what about dying early?
Obesity Australia states that 40-year old obese women who don’t smoke will lose around 7.1 years of life, while obese male non-smokers will die 5.8 years earlier than expected. This is compared with their normal weight counterparts. [4]
As well as costing people years and quality of life, obesity is costing our country billions every year.
Estimating the financial cost of obesity is complicated. However, 2008 figures from Obesity Australia puts Australia’s total obesity cost at $58.2 billion per year. [5]
Costs relating to obesity include loss of productivity, carer’s costs, health system costs, and wellbeing. The total financial and lost wellbeing costs broken down by obesity-related diseases are as follows:
Cardiovascular disease
Cancer
Type 2 Diabetes
Osteoarthritis
That’s an awful lot of money to spend on disease!
There is no doubt Australia is at a crossroads.
If the rate of obesity continues to grow at the projected rate, it’s fair to say the financial and wellbeing costs will also grow — to overwhelming proportions.
However, by taking steps to lose the excess fat, improve health and wellbeing, we as a nation can turn the statistics around. Not only can we save billions of dollars, we can improve our quality of life, and our life expectancy.
If you feel you need to take control of your weight and health, speak to your health care practitioners and consider joining your local fitness studio and/or take some personal training sessions.
[1] Modi, Monash University, Obesity in Australia, last updated 6 August 2013; accessed 24 June 2015 http://www.modi.monash.edu.au/obesity-facts-figures/obesity-in-australia/
[2] Obesity Australia, No Time to Weight. Obesity: A National Epidemic and Its Impact on Australia, published 27 March 2014; accessed 23 June 2015, http://www.obesityaustralia.org/resources-1/no-time-to-weight
[3] Ibid pp18-19
[4] Ibid p 20
[5] Ibid pp26-27
There is a new trend in town and it has a name: Orthorexia nervosa, or more simply, orthorexia.
However, it can be hard to diagnose because at its core is a desire to eat more healthily — and most of us want to do that.
The term ‘orthorexia’, originally coined in 1997 by Dr Steven Bratman, describes an unhealthy obsession with eating healthy food. The term is derived from ‘anorexia’ with ‘ortho’ meaning “straight” or “right”.
Despite orthorexia not being recognised as a clinical diagnosis in the DSM-5 (Fifth edition of the Diagnostic and Statistical Manual of Mental Health) — a handbook used by health care professionals in the US and much of the world as an authoritative guide to mental health disorders [1]— it is widely accepted that it is an eating disorder.
Put simply, orthorexia is an unhealthy obsession with healthy eating. What may start out as a ‘health kick’ or simply an attempt to clean up one’s diet and include more healthy foods, can quickly turn into something sinister.
While anorexia focuses on restricting food intake in the quest to achieve a certain body shape (usually ‘thinness’), orthorexia restricts the types of foods themselves. Orthorexics will only eat foods deemed ‘clean’, ‘healthy’ or ‘wholesome’.
Following a vegetarian, vegan or any other nutritionally sound eating plan is fine. Reading food labels and making informed decisions about which foods to eat, is also fine. However, when a seemingly innocent attempt to clean up one’s diet, turns into a fixation on food purity and quality, alarm bells should ring.
Dr Steven Bratman, author of the website Orthorexia.com says that people with orthorexia have developed “an extreme, obsessive, psychologically limiting and physically dangerous disorder”.[2]
Sufferers become consumed with what to eat, how much to eat and are constantly striving to ‘eat right’ and ‘be good’. Self-esteem becomes a direct reflection upon how well they eat and they may even begin to feel superior to others, based upon their dietary choices.
As the disorder takes hold, food choices become more restrictive and the obsession with food takes precedence over other activities and interests in their life. Because food choices are so restricted, the person’s health may begin to suffer (which is ironic given that the disorder was born out of a desire to be healthy). In some cases, a person may become malnourished, sick and may even die.
According to Bratman, the disorder “has an aspirational, idealistic, spiritual component, which allows it to become deeply rooted in a person’s identity”.
What are the symptoms?Living a healthy lifestyle doesn’t mean you are orthorexic. However, key signs [3] [4]that you need to look out for include:
What role does social media play?According to Google statistics, the number of searches for terms such as ‘paleo’, ‘vegan’ and ‘gluten’ has risen significantly over the past 10 years, with a considerable rise since 2011. [5]This is not to say following these lifestyles are bad, but it’s important to remember that orthorexia begins with a desire to eat ‘healthily’ and rightly or wrongly, these terms have become synonymous with health.
With social media being such an integral part of our lives, orthorexia can be easily fuelled. How many ‘sugar-free’ or ‘carb-free’ or ‘guilt-free’ posts of food you see in one day on your social media feed? A key problem is that many assume that those posting such pictures and recipes are ‘experts’, particularly if they have a large following.
However, as we learned in the case of ‘wellness guru’ Belle Gibson (the young woman who lied about overcoming terminal brain cancer and using that lie to build an empire), not everything is always as it seems. Those who seem to be ‘in the know’ can actually be dishing out incorrect and dangerous advice.
Add to the mix the trend of photographing your ‘clean’ plate and uploading it to Instagram, Twitter or Facebook, and the positive feedback and praise that often follows, it is easy to understand how eating well turns to a dangerous obsession.
While adopting a healthy lifestyle is great, living a life that centres around restricting food choices is not. Food should be used to nourish and fuel or bodies, but it should also be enjoyed — free from rules, guilt or anxiety.
The Dietitians Association of Australia (DAA) recommends eating a wide range of foods from each food group — lots of fruit and veggies, legumes, wholegrain cereals and breads, lean meat, fish, poultry, eggs, nuts and seeds and low-fat dairy — and limiting foods with added sugars, saturated fat, salt and alcohol. [6]
Rather than excluding food groups, or labelling them ‘good’ or ‘bad’, the DAA encourages enjoying all foods. It recommends categorising foods into two groups; ‘everyday foods’ and ‘extra foods’. Obviously ‘everyday’ foods can be enjoyed every day, while ‘extra foods’ should be enjoyed sometimes and in small amounts.
The DAA also warn against relying upon nutritional information found online, including social media. It believes that many people with orthorexia are mistaken about food and nutrition, which is often caused by inaccurate information from less reputable sources. When it comes to dietary advice, the DAA recommends seeking the advice of trusted health professionals.
The US-based National Eating Disorders Association says that recognising orthorexia can be difficult, particularly given society’s value of healthy eating and thinness[7]. It can also be easy for sufferers to hide behind the thought that they are eating well, and insist that they do not have a problem.
Like many eating disorders, orthorexia can be treated with the help of professionals, although the road ahead for sufferers is not always easy. If you suspect you or someone you know, is suffering from orthorexia, or any other eating disorder, speak to your health care professional.
References:
[1] American Psychiatric Association, What is DSM and why is it important? Published unknown; accessed 18 June 2015 http://www.dsm5.org/about/pages/faq.aspx
[2] Stephen Bratman, Orthorexia, What is Orthorexia? published 23 January, 2014; accessed 18 June 2015 http://www.orthorexia.com/what-is-orthorexia/
[3] Karin Kratina, National Eating Disorders Association, Orthorexia Nervosa, published unknown; accessed 18 June 2015 https://www.nationaleatingdisorders.org/orthorexia-nervosa
[4] Stephen Bratman, Orthorexia, What is Orthorexia? published 23 January, 2014; accessed 18 June 2015 http://www.orthorexia.com/what-is-orthorexia/
[5] Google.com, Trends, accessed 19 June 2015, http://www.google.com/trends/explore#q=paleo%2C%20vegan%2C%20gluten&cmpt=q&tz=
[6] Dietitians Association of Australia, Orthorexia, published unknown; accessed 18 June 2015 http://daa.asn.au/for-the-media/hot-topics-in-nutrition/orthorexia/
[7] Karin Kratina, National Eating Disorders Association, Orthorexia Nervosa, published unknown; accessed 18 June 2015 https://www.nationaleatingdisorders.org/orthorexia-nervosa
Even if you have not heard of the term ‘fitspiration’, you have probably seen some of the countless images posted on Facebook, Instagram and Pinterest, designed to ‘inspire’ you to take action and get fit.
The common theme among these pictures is they portray men or women (mostly women) wearing tightly fitted crop tops, shorts or even spandex. These people do not have faces (well, they obviously do but they are not photographed), because the pic is too busy focusing on their rock-hard abs or the beads of sweat glistening on their well-toned body.
This trend of collecting pictures, memes and quotes about ‘pushing through pain’, ‘working your butt off’ and ‘staying motivated’ is called ‘fitspiration’ or ‘fitspo’.
However, one of the problems with fitspiration is that it does not inspire. These memes tend to focus on exercise as a form of punishment, or something that has to be ‘borne’, rather than enjoyed. They focus on the physical results (often sexualised), rather than the health benefits. They also aim to guilt people into action (i.e. you are lazy and worthless if you’re not disciplined enough to look like this).
Experts believe the trend is promoting poor body image, increasing the likelihood of eating disorders and impaired mood.
A 2013 study showed that when people (particularly those with eating disorders) view images of models idealising thin or muscular bodies, they experience negative self-esteem, may grow anxious or depressed and their symptoms worsen.[i]
If that’s not bad enough, an Australian study of 156 adolescent girls (mean age of 14.9 years) [ii] showed that viewing these kinds of images on the internet or in magazines causes teenage girls “greater internalisation of thin ideals, appearance comparison, weight dissatisfaction, and drive for thinness”.
Interestingly enough, when girls saw fitspiration-type images on the television, they didn’t experience the same feelings, prompting the researchers to conclude that the internet represents a powerful sociocultural influence on young women’s lives.
Like it or not, social media is here to stay. While social media is not all bad, there is increasing evidence that it is fuelling a rise in eating disorders among teenagers, as they share images of girls looking dangerously thin.
Recent news from the UK[iii] indicates that the number of those aged 13 to 19 being admitted to hospital with anorexia and bulimia has doubled in the last three years.
The new trend of sharing photographs of excessively thin people and swapping tips on social media is becoming an obsession. Experts say that their desire to achieve the ‘perfectly toned body’ can lead them to develop eating disorders and become terrified of eating particular foods. It is also having a devastating effect on their self-confidence and body image.
What many girls don’t realise is that a vast majority of images on the internet are Photo-shopped to look perfect. This culture of ‘perfection’ is now causing teenagers to amend their own photos to create a slimmer or more attractive image of themselves, before posting to their social media accounts.
Tags such as #fitspiration or #thinspiration abound on social media, with countless individuals sharing and collecting these images of very thin and sexualised women. The practice can become addictive and put enormous pressure on teenagers to look a certain way.
Closer to home, a study from Flinders University revealed that a growing number of girls are turned off sport in high school because Facebook and Instagram are making them feel self-conscious about their bodies.[iv]
While evidence shows that teenagers and young women are the most vulnerable, men are also affected. After viewing photos of lean, topless males, they also experience a dip in body confidence and a heightened desire to lose weight.[v]
A Sport England survey found that 75 per cent of women would like to exercise more, but were afraid to for fear of being judged over appearance, ability and concerns that they are being ‘selfish’. [vi]
Researchers at Flinders University are calling into question the fitspo trend and are currently conducting a study of women aged 17 to 29 years to determine whether fitspirational media actually discourages women exercising. [vii]
They believe that the new ideal permeating through media is overly sexualised women with bodies that are toned, fit, strong and skinny — something that the vast majority of women will never be able to obtain or maintain.
Researchers believe that viewing such images will result in greater body dissatisfaction, mood disturbance and lower levels of exercise participation.
While it is healthy to exercise, doing so because you feel guilt, ashamed of your body, are chasing unrealistic ideals or because you feel unworthy if you don’t exercise, is not healthy. Feeling guilty about taking a day off or not exercising because you are sick is also not healthy.
Exercise should be about health — all aspects of health. It should be about reducing your risk of chronic disease. It should be about staying mobile, flexible and strong enough to go about your daily activities. Exercise should be about feeling proud of yourself and feeling happy within yourself. Exercise should be about the actual experience and joy that comes from exercising, not about an unrealistic body image that is unattainable.
[i] Heather A. Hausenblas, Anna Campbell, Jessie E. Menzel, Jessica Doughty, Michael Levine, and J. Kevin Thompson, Media effects of experimental presentation of the ideal physique on eating disorder symptoms: A meta-analysis of laboratory studies, Clinical Psychology Review 33 (2013): 168-181. http://www.sciencedirect.com/science/article/pii/S0272735812001638
[ii] Marika Tiggermann & Jessiva Miller, The Internet and Adolescent Girls’ Weight Satisfaction and Drive for Thinness Sex Roles 63, nos. 1-2 (2010): 79-90. http://link.springer.com/article/10.1007%2Fs11199-010-9789-z
[iii] ioL Lifestyle, The new alarming trend, selfie anorexics, published 10 June, 2015; accessed 11 June 2015 http://www.iol.co.za/lifestyle/style/beauty/the-new-alarming-trend-selfie-anorexics-1.1869750#.VXjVYvmqqko
[iv] Flinders University, Flinders News, Social media puts body-conscious girls off sport, published 7 October, 2014; accessed 11 June 2015 http://blogs.flinders.edu.au/flinders-news/2014/10/07/social-media-puts-body-conscious-girls-off-sport/
[v] Rachel M. Galioto, The Effects of Exposure to Slender and Muscular Images on Male Body Dissatisfaction . MA Thesis. Kent State University. Ohio, 2013. https://etd.ohiolink.edu/rws_etd/document/get/kent1357582675/inline
[vi] Daily Mail Australia, Scared of being judged at the gym? You’re not alone, published 1 November 2014; accessed 11 June 2015 http://www.dailymail.co.uk/health/article-2815893/Scared-judged-gym-not-New-study-finds-75-women-want-exercise-don-t-fear-think.html
[vii] Flinders University, Flinders News, Strong (and skinny) is the new sexy; the #fitspo effect, published 23 December 2014; accessed 11 June 2015 http://blogs.flinders.edu.au/flinders-news/tag/fitspiration/
