Happy October!
Happy October everyone! I’m finally on a computer typing up this post. It’s been a rough week, as well as a difficult month for me physically. The weather is getting just a tad cooler in South Florida, and the sun comes up later on. I can’t believe that it’s already October! One of my goals for this month is to be a lot more active physically. It’s been tough working out when it’s hot and you’re just feeling like crap, so I hope that this month will be better for me. I took a nice brisk walk in my neighborhood and it was 68 degrees outside! For South Florida, that’s a nice treat! I’m looking forward to the weekend, as it’s my birthday tomorrow and my parents are having a get together at their house, with lots of food and my fave – a whole roasted pig! It’s something I always look forward to when I find out my dad is roasting a lechon. I make a huge deal out of it because it doesn’t come by often.
Anyway, I personally like the beginning of a new month, because it’s a time to just start fresh. Sure, you can start fresh any day, but I like the beginning of a new month as a starting point. Here’s to progress, good health and the start of a year being older (tomorrow)! 
Have an awesome weekend everyone!
What To Eat When You Have a Cold
Yep, still in bed, fighting off this cold I’ve had for a few days already. Today, I’m feeling a lot better than yesterday. Being sick has really taken a toll on what I’ve been eating lately. When you’re sick, it’s usually known that you tend to lose weight because you’re eating a lot less than you would when you’re not sick. At least, that’s what I usually experience. I’ve been living off Gatorade, peppermint tea, soup and crackers for the most part and have been relying on take out for dinner that my husband brings home.
It’s tough since I usually cook around here, and also usually do the food shopping too, so it’s impossible to whip up a good meal in my current state. Hopefully, I’ll be all better by the weekend, since there will be birthday celebrating to do – with lots of good food and cake! 
What do you usually eat and drink when you’re battling a cold?
Six Days To 28
I’m feeling so sick, I am blogging via my iPhone. I have been laying in bed trying to rest off this cold I have and it sucks. Truthfully I haven’t been very productive in a few weeks and I realized my 28th birthday is Saturday!
There are so many things I am looking forward to in my 28th year, but one thing stands out – I want to look back when my 29th is right around the corner and know that I progressed in all my endeavors. So much happened this past year, such as getting married, honeymooning in Hawaii, quitting my job to pursue my dreams and my ongoing quest to living a fulfilling, happy life.
It’s hard to say what will happen, or how things will turn out, but of course it’s a learning process, as life is.
Getting older and closer to 30 sucks, but I’m excited to experience what’s in store for me.
Fitness Applications To Keep You On Track
There are a bunch of fitness applications that you can use to keep you on track when working out. If you own an iPhone, there are many free applications to choose from, and can help you record your progress. I’m personally an iPhone user so I use a bunch of them.
For running, I use the Nike + iPod and Couch to 5K apps to help me keep track on my running distances. They also allow me to see how much I’ve progressed over time. If you’re training for a 5K, the Couch to 5K app is great for you!
The great thing about apps are that they are free to inexpensive, and you can keep track of your progress. We’re all different, and have different goals so of course we’re not going to be using the same apps. I know not everyone has an iPhone, but there are apps for other phones like the Blackberry, Android, or other mobile phones. Of course there are other ways to keep track of their workouts besides using apps.
Do you use a fitness application, or another way of keeping track of your workouts? How has it helped you?
Bento Boxes For Food Portion Control
I wrote about bento boxes before, and I think it’s still a great concept to controlling your portions. If you’ve been to a Japanese restaurant, you’ve probably heard of a bento box, which is a box shaped plate with a bunch of split sections. This allows you to put a variety of food in each section. The bento box has evolved into a way of packing lunch and has even become an art form. It’s quite impressive as to how cute lunches can be.
Here’s an example!
That picture alone really makes me want to eat a peanut butter and jelly sandwich! Check out the fruits and veggies in there too! It’s a totally balanced meal right there for a kid’s lunch.
As adults, we should definitely consider portion control in meals, because as we all know, we tend to eat way too much! If you’re wondering what kind of bento boxes there are out there, you can check out Amazon
Do you think about portion control when packing your own lunch, or do you just throw things together in a paper bag?
What Causes Cramps and How Can You Fix Them?
Editors Note: This post is written by our elite performance specialist Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA.
How Do I Deal with Cramps?
Something I get asked often about is dealing with cramps. Specifically here I am talking about cramps that develop while exercising. These are known as Exercise Associated Muscle Cramps (EAMC). They are quite a common condition and can be defined as “painful, spasmodic and involuntary contractions of muscles that occur during or immediately after exercise”. Common areas for cramps are generally the foot and legs.
It is not well understood as to why they develop and what to do to minimise the risk of getting a cramp?
What Causes Cramps?
Traditional thought was they they are caused by dehydration, hot conditions or low electrolyte elves (sodium and magnesium). The old school theory dates back around 100 years to excessive sweating caused by hot or humid conditions led to depleted electrolytes and this caused muscle cramps.
The problem with this sweeping theory is that no research since has been able to prove this to be true and this type of process would lead to an effect in all muscles , where most cramps are very localised in nature.
Some new research points to a new hypothesis that they could be caused by altered neuro-muscular control caused by local muscle fatigue developing.
This new school of thought has been developed by some research over the last decade at the University of Cape Town, one of the leading centres of research into endurance exercise in the world. The research was recently published in the British Journal of Sports Medicine.
They have been able to pin point that cramping can be caused by changes to the nervous system and how it “talks” with the muscular system, especially when the muscular system is fatigued due to intense exercise. The communication into the muscular system is impeded and if exercise continues then a cramp can develop.
The exact cause of cramps is still not proven but this research does give us a clearer picture of the potential causes. Interestingly I rarely get any mention of cramps from my Olympic athletes, who train for long periods very regularly (so their bodies are used to this in training and competition). I get asked about it more from recreational exercisers or youth and masters athletes who train irregularly often but still race at high intensity.
What to do if you get a cramp?
They were very clear in their recommendations here- STRETCH!
Gentle passive stretching will help to “reboot” the local nerves and their interactions with the muscles by allowing it to return to normal functioning.
Risk Factors that could increase cramping:
- Increased exercise intensity
- Increased duration of exercise
- Low energy levels (high fatigue)
- Inadequate preparation
- Challenging environmental conditions
- Repeated muscle contractions in short range
- Genetic predisposition or past history
How to avoid cramps:
- Good hydration
- Keep electrolyte levels within a normal range
- Ensure you are well fuelled with good carbohydrates
- Exercise at an appropriate intensity
- Warm up adequately
- Consider training at a similar intensity and for duration of competitions.
Do you get cramps when exercising? What have you noticed helps or hinders them?
Editors Note: This post is written by our elite performance specialist 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.
Can You Spot Reduce Fat off Your Muffin Top?
Recently I appeared on Mornings with Kerri-Anne to dispel the myth that situps, will make you lose weight. To be honest I am surprised that people still believe that 500 sit ups per day could help you lose weight. In this Video I chat to Kerri-Anne about some of the ways you can lose the fat whilst toning the ‘muffin top’ area. These are fun, variations to the normal exercises we’ve grown to love (and hate!).
My Top Tips for Getting Your Pre Baby Body Back
For many mums out there the pressure to lose that pregnancy weight can affect the enjoyment of those first months with your baby. So unless you are planning on donning the catwalk or appearing in Vogue, take a chill pill, enjoy your first few months, while slowly getting back into a healthy routine. It takes nine months to put the weight on, so expect around nine months to take it off again! After that, it’s more about your lifestyle than your bubba! Watch my segment below for more tips.
Cosmo’s Fun Fearless Female Awards – I’ve Made it to the Finals!
I am very fortunate to have been nominated AND voted through to the Finals of the Cosmo Mag, Fun Fearless Female awards. I am nominated in the Entrepreneur category but there are many other categories from Actors to bloggers, authors, rising stars just to name a few.
Check out some of the amazing Australian women and what they’re up to! Voting closes on 15th September so back your favourite chicks and vote for all your favourite fun fearless females!
Watch out for the finalists appearing in October edition of Cosmo Mag out in Early September 2010. Vote Now
A Home Gym For Less than $50
Recently I appeared on KAK to talk about a home gym for less than . Follow this circuit if you want to beat the bulge without breaking the bank!
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