Zippers and the Truth

A zipper really tells you a lot, especially if its on a piece of clothing.  A pair of pants, the back of a wedding dress or your favorite zip up hoodie can look great on its own, but if it doesn’t fit you, it makes you wonder… what have I done?

I had my wedding makeup and hair trial this past weekend and everything turned out great!  Although I’ve never worn so much makeup in my life, it was definitely a cool experience.  It looks great in pictures and hides any blemishes that would look horrible in a picture that you will treasure for the rest of your life.  I was looking forward to trying on my wedding dress on with to visualize the whole look, and as I was putting on the dress I figured, it fit me a couple months ago, so no big deal.  As my mom zipped me up she said, ‘I can’t zip it to the top!’ and I instantly became upset.  It was a shock to me, actually.

What did I do to get to the point I couldn’t zip up my dress to the top?  I thought about my eating habits, my mindless snacking and not enough exercise.  I went home and did a workout DVD – 30 Day Shred by Jillian Michaels.  The next day (and up until now) I can barely move.  I am sore beyond belief.  I really out did myself and now I can barely move.

I am definitely back in the workout game and eating healthy game as well.  I HAVE to fit in my dress and I refuse to alter it out because it doesn’t fit.  I will fit in the dress that I originally was able to fit in the day I got it!  THAT is a promise.

Reduce Training Obstacles: 7 Tips for Your Exercise Program

Editors Note: This post is written by contributer Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. He is currently completing a Post Grad Diploma in Applied Science (Elite Sports Training) and will go on to do a Masters in Recovery.

 

All of us know the benefits of regular exercise and most of us are keen to exercise regularly but too often “stuff” gets in the way.

The main excuse I hear is lack of time but other excuses include lack of motivation, boredom, no energy, no access to a gym – in fact the list of excuses can be as endless as your lack of progress and results.

So what can we do to overcome these obstacles? Here’s my top seven tips to overcome these obstacles:

1. Time -  make it a priority

All of us have busy lives -  school, uni, work commitments, family, social and other responsibilities. Exercise time often comes vey low on the list of demands on our time. The most successful people I see are those who schedule exercise into their week. They have a  standing time every week and do not miss these sessions – no matter the weather or their location. Treat your session like a dentist appointment- would you blow this appointment off in your saw it in your diary? No you would show up as you know it is important.

There are 168 hours in a week. So look at your week and plan in either 3 x 60 min sessions or 6 x30  in sessions. Lock them in for 2 weeks and do not miss them. Once you form the habit – they are quite easy to follow each week.

2. Work toward small goals

We all love a sense of achievement and the positive feelings this creates within us. This in turn motivates us to keep going toward the next small goal. Create small steps or goals in your program to work towards -  touching your toes, another 5 push ups, completing your run in 1 minute less, learning a new exercise. This gives you a mental goal to physically work towards and keeps you progressing and renewing your motivation

3. Follow a program

Now you have your days locked in – what will you do? Do you just lace up your shoes and go for a jog or a walk? The best way by far is to have a clear idea of what you will do each session. Remember we looked at the 3 S’s of fitness -  suppleness strength and stamina. So make sure your week includes some flexibility, some cardio and some strength for a balanced program.

4. Change your program regularly

So many people just do the same gym program or the same run or the same class week in and week out. If nothing changes then nothing changes and progress slows or stops and you get bored and unmotivated. This variety will eliminate boredom and routine creeping in.

Change your program every 4-6 weeks. the main changes you can make are the type or time of exercise, the frequency or the intensity or a combination of these four factors. Think FITT (frequency, intensity, time, type of activity) to remember this.

5. Train with some one occasionally.

I think a training partner is a great idea. Having some one there for some sessions makes you accountable to some one else and you often push each other to train a bit harder than you would on your on. Book the times in each week and commit to each other to be there. It may not be practical for every session but aim for at least one per week.  If you do not have a training buddy maybe have a session with a personal trainer periodically to help set a  program and drive you a bit harder. Or schedule a class you enjoy into your week and commit to turn up to it every week.

6. Have a plan B

Away from home with work? Raining outside? Gym closed or no time to get there? You could just let the session go or you could go to the plan B. I set all my people up with a home exercise program they can do without equipment or inside if need be. You can do a great session in 20 mins if you have a plan -  think about including some skipping, stair climbs, hill jogs, trunk work and some stretches to finish. Having a clear plan stops the obstacle of not knowing what to do and using this an excuse.

7.  Schedule time off.

If you are training consistently then actually not training or easing back is vital to keep going long term. You should not train at the same level for 52 weeks a year. In fact I think it is a good idea to take a break every 5 -6 weeks. this may mean easing back to some low intensity session or doing a week of easy activities rather than exercise sessions. It gives the body a chance to catch up and recover and gives you a mental break to rejuvenate and come back fresh for the next week to start the next small block of training. Holidays are perfect time to do this but work deadlines or exam periods may also be a good time to schedule in a lighter week. We call these weeks unloading weeks in sports conditioning – they unload the physical and mental system by reducing the number of sessions and the  intensity of sessions.

Remember: action breeds motivation. Follow Amelia’s 5 minute rule to kick you into gear.

This post is written by contributer Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. He is currently completing a Post Grad Diploma in Applied Science (Elite Sports Training) and will go on to do a Masters in Recovery. Should you have any questions for Andrew, please direct them to the ‘Ask Me’ section of www.ameliaburton.com.au

Boston Marathon: Is It Worth All the Hype?

 

Recently I competed in and completed the 2009 Boston Marathon (that’s me on the left being an idiot at Niketown!). I have never seen a city get so hyped up by a road race, not just on race day but the preceding days as well. It seemed bigger than Christmas day, New years eve and the big game rolled into one. With 25000 competitors, it’s a big race, but New York gets double that, as does Sydney’s City to Surf. So why is there such a hype around the Boston Marathon and is running this race really worth the gruelling winter training and US0 involved?

 

Why is Boston deemed such a prestigious race?

Firstly it is the oldest road race in the world, this year being the 113^th since its creation in 1896. 

Secondly it is one of the only marathons that require a qualification time to enter. In fact only 10% of the world’s marathoners actually qualify so for many it is the amateur equivalent of reaching the Olympics.

It costs US0 to enter so even the price is elite.

Competitors get treated well, with a pre-race bag filled with goodies such as long sleeved BM shirt, samples and free entry to a giant fitness expo held at the same location. There is a tent covered athletes village with water, Gatorade,  power bars and a million port-a-potti’s (although the line still took a crossed leg lifetime!).

The course is well marked, with copious amounts of Gatorade and water stops (26) as well as free energy bars, gels, and Vaseline paddle pop sticks.

There is an athlete alert system whereby nominated friends and family can receive real time sms or email updates every 5km.  At the end of the race, competitors get silver heat blankets, a bag of food, more water, free energy bars,  But does all of this lead to a better over-all marathon experience? Here’s how it went for me…

My Boston Marathon Story

         The day before: Peruse the running expo and chat to other fans like superfans comedians Carl and Karl Underwood (left). Met some elite runners and bought lots of new running gear.         

         Race day: 5:45am wake up, eat some raisin bran, milk and a banana, get dressed in clothes I laid out last night. Catch cab to other hotel to meet my charity team (MAB)
         7am 15 of us depart in mini bus for Hopkinton where the race commences. Freezing cold but the wind doesn’t seem too bad – yet.
         Upon entering athletes village, forest is scattered with runners, peeing behind trees, squatting and who knows what else. Saw more than I cared to see at that early time
         Policemen on bicycles came and scared tree waterers away.
         8:15am Buses drop us at Athletes village which is basically a giant tent surrounded by port-a-potti’s. Now I understand previous tree huggers, the loo lines were longer than most bladders could handle.
         Pumping music and live commentary kept the mood upbeat, and despite the freezing temperatures and bursting bladders, everyone seemed pumped up and ready to race. Got talking to all sorts or characters, one had been altitude training, while another was covered in French flag face paint. Saw one guy with 12 energy gels on his belt. How many marathons was he planning to run that day???
          9:30 Elite females begin the race
         10:00 Elite men and preferred athletes begin race along with the first wave of runners
         10:10 Loudspeaker calls my group of  bib numbers (24000-27000), so we walk up to the baggage busses
         10:15 Time to strip off. Tracksuit off, dimply blotchy shivering body revealed. Bag into bus – please don’t lose it, I’ll be needing that tracksuit at the end
         10:30 and their off!
         10:40 and I’m off. Took 10mins to walk over start line, but not to worry, times are based on our foot chips, not the clock.
         First 5km – painful! Not physically but these crowds are slowing me down. They say to start off slow but this is ridiculous!  Quite a steady downhill
         5-10km – that’s better, but now I’m behind my target time of 5min per km so I need to haul ass! Getting used to the crowds so time to pump up the ipod and get ‘in the zone’
         10-15km – wow, my zone seems to be settling at a speedy 4:40m/km pace, I’m liking this. Hope it’s not too fast and I pay for it later…
         15-25km  – 15km time to take my first GU, don’t feel like I need it but have it anyway. I’ve just  been overtaken by mini mouse and a guy in a tutu, should I be worried? Someone yelled out ‘Go England’ when they spotted the Aussie flag on my leg, thanks anyway buddy! Even Elvis rose from the dead to sing some at a pub. 25km 2nd GU, needed that!
         25 – 30km Still feeling good and managing to hold my pace, I am loving this atmosphere although my ears are ringing from the Wellsley school girls squealing. They held up signs saying ‘free kisses’ and heaps of the guys were stopping to kiss them – ewe sweaty Gatorade breath. There were even a few signs saying ‘lesbian kisses over here!’
         30 – 35km This is where the work really begins. The Newton hills are upon us (7 smallish hills in succession), lots of people walking. Madonna’s ‘Ray of light’ just came on – perfect timing, motor up the hill. Heart break hill is the last hill but I have no idea when it is, lost count.
         I just asked a runner ‘how long till heart break hill?’ and she said, ‘Honey we just passed it!’ Woohoo maybe I can get under 3 ½ hrs, sudden motivation. 35km time for my last GU.
         35 – 40km I feel sooooo good! The crowds are now at least six deep, and are getting more and more rowdy as we get closer to Boston. Just passed a one legged runner with a sprung prosthetic, he was going pretty fast. Was that Anna Nicole Smith on the sidelines? Oh no a very clever drag queen. I can see the CitiGo sign which I know is one mile to go, but it’s so far in the distance it’s like a mirage.
         40-42km. Ouch ouch ouch, did someone replace the cement with quicksand? Quads are screaming. Am pumping my arms but my legs won’t follow, I feel like I am flying but look at my watch and I am barely under 5min/km. Come on legs…work!
         If I wave my arms in the air the crowd goes wild – gotta work that crowd baby! Last turn onto Boylston, I see the finish line. Chest up, chin up, pump arms – Bolt!
         Cross finish line. Woohoo! 3hrs 26min, that’s an 8min PB! I feel great – hang on, no I don’t, I suddenly feel terrible. A breath of wind would knock me over. Stumble to people with silver thermal  sheets, I’m suddenly cold and dizzy. Stumble to people with cups of something, drink it. Could have been vodka but I don’t care. Who’s that tugging at my shoelace? Oh they’re taking my timing chip from my shoe.  What’s this, ohhh my medal. Suddenly I feel much better! Someone hands me a bag with food in it. Inhale banana. 
         Just as I am about to leave a woman cries out and collapses onto me. Her calves are cramping and she can’t stand. A medic comes instantly and whisks her away in a wheelchair.          Short walk to Boston Striders Recovery area. As I enter the gym, I stop for a photo. Squat down next to sign. Bad idea, can’t get up! Need 2 people to lift me.
         Have the longest, heavenly shower (sorry water conversationalists) and swap stories with  my sister running group the Boston Striders. Have a lovely massage and stretch. Feel human again. Watched all the troops roll in off the battlefield.
         Reweighed myself. Lost 3kg  (6.6lbs) which is 5% of my body weight. Need to eat and drink.
         Go home to bed for 2 hrs. Read all my tweets. How can people tweet and run alludes me!
         7pm meet up with my charity group for post race dinner. I ate a cheeseburger, fries, cheesecake and icecream, all washed down with champagne.  3kg right back on! The rest is a blur…
         The next day – legs don’t work, can’t face stairs but no joint pain, swelling or orange pee. All in all mission accomplished. The only downer is the fear that no other race will ever compare to this one…we’ll see. This video clip says it all! This 48sec Video says it all. 

 

How does this compare with other marathons?

The Boston Marathon is definitely the most well organised event I have ever been to.

Streamlined:  With the only real delay being the port-a-potties in the athletes village. They have clearly perfected this event over the last 113 years.

The crowds: I attribute at least 4mins of my fast time to the energy drawn from the crowds. Their enthusiasm literally propels you forward

The Scenery: Well there is not too much to see because the crowds are so thick. But the snippets of Massachusetts are so stunning, as are the houses.

 

 Is it worth all the hype?

Absolutely! Now I understand why this is lifetime goal for so many runners. It is the closest us amateurs will ever get to feeling like we are Olympians! It was made extra special for me by;

 

 

MAB Charity: Running for the visually impaired was such an honour. They are the nicest, most generous group of people who do such a lot to help make the lives of visually impaired as normal as possible. In my group was the winner and runner up of the visually impaired category, coming in around the 2hr 50min mark. Imagine running that fast without your eyesight. They have a guide running with them, changing every 10km so they can keep up! Click here to learn more or leave a donation

 

 

 

 

Boston Striders: Coach Jim Carrol and Ryan Pace were such a huge help not only in getting me into the race (Late entry) but also last minute preparation and the recovery area afterwards. It’s so wonderful that running groups around the world collaborate to help each other out. If you are a Sydney Striders runner, I highly recommend you visit the Boston Striders at some stage.

 

 

 

 

Close female finish: Watch the last 5 minutes of this race, gives me goosebumps!  They said Kara Goucher (US favourite) led the whole way which meant the other two were drafting behind her, not working as hard. A lot of tactics at play in this race.

Have you ever run the Boston Marathon? What about some of the other big ones, New York, London, Paris, Sydney? I’d love to hear your stories!

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Celebrity Fitness Workouts and Diet Regimes

Have you ever wondered what exactly the celebrities do to stay so hot and sexy?  One magazine company FitnesMagazine.com have collated over 50 celebrity workouts straight from the celebrity trainers.  It’s very kitch but you can try Demi Moore’s Butt workout, or Uma Thurman’s Shoulder exercises. Maybe you’d like to know how Angelina Jolie trains her legs and abs!?! There are some silly exercises in there but also some good variations of the traditional exercises such as twisting lunges (Angelina Jolie).  I particularly like this video of a variation of the twisting crunch, called The Rockette. Try it, it’s actually quite effective. Watch your lower back though…

Spring Into Action 2009

When we think of spring, many of us think of flowers blooming, birds singing, warmer weather and more time to enjoy the outdoors. These thoughts make us happy and we look forward to spring and all that it brings. But, for many women, another thought sometimes creeps up…”Oh no, spring’s here and I’m STILL struggling to lose the weight!”

If you could use some help getting on track with weight, with emotions, or with fitness, I have a tremendous opportunity to share with you.

Two incredible wellness professionals, Melissa McCreery, PhD, ACC and Debi Silber, MS, RD, WHC
have teamed together to bring you a powerful one-of-a-kind program called Spring Into Action!

Together they have a lot of training (and a lot of letters after their names). Melissa is a psychologist and internationally certified life coach who specializes in helping women break free of emotional eating and get off the diet rollercoaster. Debi, a.k.a The Mojo Coach™ is a dietitian, trainer and whole health coach who inspires and empowers moms to look, feel and live their best. Individually, their work is pretty powerful, but I can’t begin to imagine the energy and passion that will result from combining their talents–the results could be life changing!

If you’re ready to finally look, feel and be your best, click HERE to find out how you can be a part of this transformational teleseminar series.

Here is just a sample of some of the topics Debi and Melissa will be covering:

· How to identify what YOU need to know about your unique eating and weight issues.

* How to identify your triggers for overeating and eating emotionally

*How to identify strategies for learning how to feed yourself in ways that won’t leave you feeling deprived

* Key issues that can block you from movement forward

*Tips for coping with overwhelm

*Strategies to get motivated to exercise

*Mindsets that people mistake as “helpful” but that can really sabotage you

*How to put an end to emotional eating by discovering what you’re really hungry for (it’s not
food)

*How to set, reach and maintain realistic weight loss goals

*How to make healthier food choices at home, work, when out and when food shopping

*How to identify food triggers (people, places, thoughts, feelings) before they derail you

*How to determine your “fitness personality” for quick, enjoyable and lasting results

* Exercise incentives and rewards to keep you motivated and on track

* How your workout environment can help…or hurt your exercise efforts

*The best way for YOU to measure exercise success and the truth about scales, tape measures, fat testing and loose pants!

*How to tame your “inner bully”, reduce negative self talk and limit limiting beliefs

* Tips to change your focus from surviving to THRIVING

“This program has been life changing. So many programs only scratch the surface- and I’ve tried lots of them. When I think of the thousands of dollars I’ve spent in gyms and programs-I could have bought a car-and here comes this program that makes it so simple, that lays it right out. Melissa McCreery has topped an industry that has made millions for the many weight loss gurus who think they have the answer, but who has not yielded the results… She’s on to something big! Hats off to her!” Juliet, Naperville, IL

This CAN be the year you finally break free from habits that have held you back.

Again, here’s where you go to get all the information: Spring Into Action 2009

My Fun First Aid Kit

Here is my response to Miz Fit over here…

Can’t wait to find out what you would put in your first aid kit!

Tuesday’s Tasty Recipes

So every month I try to try some new food. How will I ever know if I like it or not without trying, right.

Some of the girls at boot camp were talking about Kale the other night, so I asked what it was and how I would prepare it. One of the ladies suggested adding olive oil to a pan with some chopped up apples and add the kale and saute with some onions I think. They lost me adding apples…didn’t sound appealing to me.

BUT- I did go ahead and had my husband get me some kale. Interesting story..gave husband list,  he calls from store, “whats kale?”, my response, ” I don’t know..something green, maybe looks like lettuce but would be with produce.” Smart man that he is, he found it!

So, above are my first two creations with the kale. Pictures were taken with my phone, so sorry they aren’t that great.

First picture: I sauteed the kale with olive oil and onion salt, then added mushrooms. Eggs were next, then sprinkled feta on top. Was very tasty!

Second picture: Again, I sauteed kale with olive oil and garlic salt, added mushrooms. Browned ground turkey and mixed together and sprinkled some fresh parmesean on top. Delicious!

I am loving my new vegetable! Might just have to replace my broccoli for being my favorite vegetable. Plus, all of the benefits are amazing:

Kale absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The “Icing on the Kale” are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let’s not forget the all important antioxidant Vitamin E. Rest assured kale spares nothing in providing one with much needed nutrients and associated health benefits.

Source: Ezine articles

What new food have you added to your diet lately? How well did it fare with you?

K.I.S.S. For Weight Loss

Keep it Simple Silly….

How do kids get their exercise? Through play! So why not “play” your way into some fat loss! Think simple!

Here are some ’simple’ suggestions to burn some calories and start  dropping the pounds:

1. Play tag with your children. I can guarantee after running after them for a while you are going to be huffing and puffing, but having fun, while burning calories!

2. Blowing bubbles. Ok..there are two ways you can look at this and one might sound a little silly to you. First off..let THEM blow the bulles and you run around trying to pop them. My second suggestion, YOU blow the bubbles and focus on your breath, by blowing short burst of breath, while holding in your abs and feel your abs get a workout.

3. Kids want to go to the playground? Perfect! Push them on the swings to work your arms. Squat in between each push to work that lower body. Kids love to use the monkey bars! Test out your monkey bar abilities! Every playground has some form of jungle gym with steps. While the kids are running around, do some tabatas on the steps. Step for 20 steps, walk in plavce for 10 and repeat up to 6 times. Push Ups and Tricep Dips can be done on the park bench. Instead of sitting and watching the kids play, work those arms!

4. Taking the kids for a walk? Race them between blocks and then walk the next block. Perfect intervals.

Keeping it simple and fun is one of the best ways to burn calories.

What ’simple’ things do you do that are helping you burn off that fat?

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