by Rosemary Marchese

So now do I have your attention? Yes, I did say ‘health and fitness is all about time management’. Have you tried all the weight loss programs, diet pills, milkshakes and other supplements? But overall what has stood the test of time – exercise and healthy eating!

When it comes to achieving a healthy mind and body you may really need to ask yourself: ‘Am I really doing enough?’ Are you working overtime constantly yet never get the most out of that gym membership you’re paying for? It’s time to re-evaluate your position and your goals. Losing weight can happen along with overall health and fitness. First, it’s important to have a medical check-up to eliminate any serious health conditions that could be affecting your ability or motivation to exercise.

Get some sleep!

The first step to overall health and fitness, and also weight loss if that is your goal, is a great night sleep. Quality sleep patterns have helped many people trying to lose weight. Yes, that’s right! Sound sleeping also gives you the energy that you need during the day to exercise, work and play. Try to go to sleep at the same time every night and wake up at the same time every morning. Avoid sleeping in beyond 8am and take a short nap in the afternoon if you feel you need the extra boost.

Exhaustion or relaxation?

The day-to-day ‘must-do’s’ in life seem to keep growing. Many of you may consequently find that you are mistaking pure exhaustion with relaxation time. If you find that the first time you have to yourself all day involves sitting on the lounge to watch whatever is on TV at the time, and then falling asleep in front of the TV, chances are you are not getting the quality sleep that you need. Use exercise as a form of relaxation or time to yourself but also try to get some ‘doing nothing’ time, even if it’s just for fifteen minutes per day.

When planning your day, week or year, try to list all the things you need to achieve and how and when you are going to achieve them. For example schedule specific times to exercise rather than saying ‘I am going to exercise five times this week’. If you have a specific schedule or plan for how things will fit into your life, rather than a long ‘to-do’ list, it may make it less stressful for you.

Make time to exercise

Everyone needs a lunch break so take one! Avoid eating lunch at your desk and integrate exercise into your lunch break. This could be a stroll down to a local park or shop. Intense exercise at lunch-time may help some of you to perk up for a productive afternoon. Others may find that the casual stroll with a friend or a yoga class will help to clear the mind and refresh you for the afternoon ahead.

When planning your exercise routine I always like to recommend trying the morning if it’s possible. This gives you a fresh start to the day and also frees your evenings up to be with family and friends. Most people find that their days get busier as they progress so a morning exercise session ensures that you have prioritized yourself right from the start and excuses can’t get in the way.  If you set the alarm clock and ensure you get out of bed straight away you will give yourself less time to make excuses. If you leave it to the afternoon many other commitments can get in the way. But the best time to exercise is always the time that suits you best and that you can stay committed to. If you can commit to afternoon sessions at the gym or a regular sport then go for it!

Don’t forget sports as an option, especially if you are looking to meet new people. Join a local club and try a few new sports until you find what works for you. If you find that you spend more time driving kids to their sporting commitments than exercising yourself try getting more physically involved in your kids’ sport, such as refereeing. All incidental exercise contributes to your health and fitness.

Plan your eating

Eating well is a fundamental principle of a healthy and fit body and mind. Organise your meals early in the week. Pack your lunch for work when you pack the kids’ lunches – and do it the night before. This will ensure a healthy body and a healthy wallet. Spending money on lunches will often cost you more than a yearly gym membership once you do the figures. If you are working long hours and over-time you may need to evaluate whether the extra hours are costing you money in other ways, such as lunches. Don’t forget to have days or outings where you are more lenient about what you eat. Think of it as a healthy eating plan rather than a diet – everything in moderation.

So…

1.    Take care of number one – you!
2.    Say ‘no’ if you can’t fit in that appointment.
3.    Have a good budget and work out if working extra hours is really worth it at all.
4.    Plan your eating, structured exercise and incidental physical activity.

Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry, including personal training, PUMP and Pilates instructing. She is the co-author of the best-selling book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also a former Editor for a fitness magazine and is now writing her second fitness book. Rosemary is a fit and healthy mother of two young children dedicated to helping busy mums achieve their health and fitness goals. www.rosemarymarchese.com

by Fiona Cosgrove

Life coaches, Performance coaches, Wellness coaches, Executive coaches. These are becoming everyday terms. With the increased pressure on us to reach for the stars, achieve our goals, fulfill our potential comes the dilemma of how to structure our lives to allow this success. The demands of daily life have never been greater and in this information age when the choice of services, products, guidelines is enormous, how do we come up with a plan to “be our best”? There is a big difference between consultants, mentors and coaches. The former two roles are more of a “telling” or expert role. They are bringing their often superior knowledge to the relationship and we learn from them. They tend to take responsibility for the learning and teaching process. A coach is quite different.

What a coach will do is:

• Act as a support person and “cheerleader”
• Help you find your own solutions
• Facilitate your path to change
• Let you take the lead
• Be a mirror to reflect your insights and awareness
• Affirm your strengths
• Show empathy and acceptance
• Hold you accountable

A coach is someone who will help you get there. A coach will not:

• Tell you what to do,
• Take on the responsibility
• Constantly offer advice
• Design your plan

Get the picture? If you find the right match for you, a coach can help you climb any mountain. But how do we find a great coach when there are so many people out there claiming to be just that?

A good check list might look something like this:

A great coach will:

• Be passionate and energetic in their commitment to help you be your best
• Be astute enough to recognize what is important to you, not them.
• Walk the talk
• Only offer expert advice at pivotal moments
• Have clear focus and positive and confident outlook
• Believe in you
• Be trained in coach psychology and the area that they are working in

It is a good idea to meet with a potential coach first to find out if you are comfortable with each other and you can connect with that person. Your coach will foster self acceptance and self respect and not hold themselves out to have all the answer. They will have a knack for honing in on our strengths, desires and values. Coaches are great listeners and enjoy our stories. Ask them about how they structure their sessions. A good coach will have a model they follow (but not their own agenda), which will become a vehicle for you to help you move towards your goals. They usually offer a program rather than a one-off session, understanding that change takes time and a methodical approach.

A coach needs to be able to take risks and confront us when necessary, yet at the same time be playful when appropriate and make the sessions fun - not just hard work. A good coach will not rescue us when we hit a difficult place but let us work through the dilemma. They will understand the importance of our journey and help us celebrate each successful step. They will eventually leave us with greater self knowledge, confidence and belief in our own abilities and if all goes according to plan – the ability to live a more fulfilling life.

Fiona Cosgrove has over 20 years experience in the wellness & fitness industry - owning and managing clubs in Australia and Asia, including No 1 Martin Place, NSW Fitness Centre of the Year, 2006. Fiona is the author of Coach Yourself to Wellness and she regularly runs corporate seminars and workshops in the areas of healthy lifestyle, motivation and wellness.

by Rosemary Marchese

Picturing yourself on a sandy beach or relaxing by the pool this summer? Aren’t we all? The end of year often brings hope of that well-deserved break. But has history would have it have you worked so hard that you feel too pooped to even think about exercising on holidays?

Don’t make it a chore…think of it as an opportunity!

Your holiday break is an opportunity to reinvigorate your body with some well-deserved opportunities to exercise. It doesn’t have to mean that you hit the resort gym sweating it out for two hours while your better half is poolside with a daiquiri! But time away from work is an ideal time to get more physically active, especially if you have found limited time to do so during the year. Here are just a few ideas to inspire you…

1. Going somewhere with a pool? Try some pre-brekkie laps (you could swim or walk them), water volleyball, and water polo or get in there with the aqua aerobics class! So many holiday facilities have a range of pool activities available you often just have to find out when they are on! Otherwise just get in there with family and friends to start your own game of volleyball.

2. Get in touch with nature and try a bushwalk or two. Walking is cheap and can be done at a time that suits you on your holiday.

3. Go on a half day shopping tour – you are bound to burn more kilojoules here than sitting by the pool the entire day. You could always follow it up with an aqua class and the rest of the day by the pool.

4. Lead by example and take the stairs not the lift. So often we think of it as a chore to climb stairs and opt for the lift. I like to appreciate the fact that I have the capability to walk and so many people would love to be able to do that. It’s gives me a better appreciation of my life and of course is good for stimulating that heart rate a little more than pressing that lift button!

5. Explore the city you are in on foot. Of course this will depend on where you are but so many of the best features of a town can be seen on foot.

6. Try a new sport. Pick up a tennis racket and start playing. Kick a soccer ball or play hide and seek with the kids.

7. Try a nightclub or two and start dancing!

The list could be endless but as you can see it doesn’t have to be a structured exercise program all the time. Just a little more exercise can help with recharging your body, soul and mind to help top off a break. Happy holidays!

Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry, including personal training, PUMP and Pilates instructing. She is the co-author of the best-selling book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also a former Editor for a fitness magazine and is now writing her second fitness book. Rosemary is a fit and healthy mother of two young children dedicated to helping busy mums achieve their health and fitness goals.

By Maya Anderson

Often described by its sufferers as “torture”, Restless Leg Syndrome is a chronic condition in which people feel an uncomfortable restlessness or urge to move within their muscles while at rest or even sleeping.

University of Melbourne Department of Physiology Associate Professor Gordon Lynch said RLS sufferers are forced to move their legs during periods of rest to relieve uncomfortable or painful sensations especially in the calves. “The condition has been likened to having ants crawling about within the muscles,” Professor Lynch said.

RLS can greatly disturb usual sleep patterns, as sufferers trying to sleep are forced to get up and walk around or stretch to attempt to settle the unpleasant twitchy sensations. “Not surprisingly, disturbed sleep, chronic sleep loss and fatigue can reduce quality of life and general health,” Professor Lynch said. “In severe cases, RLS may lead to depression and social isolation.”

National Coordinator of the Restless Legs Syndrome support group Beverley Yakich said many RLS sufferers are reluctant to take the drug pathway and instead seek natural remedies.

However there is not one alternative therapy that works effectively for all so sufferers may need to try different treatments. “Acupuncture, homeopathy, Reiki, Bowen therapy and other complimentary treatments have their enthusiasts who report significant improvements in their RLS symptoms, however a similar number give anecdotes of minimal, or no positive, lasting changes,” Ms Yakich said.

Chinese medicine practitioner, acupuncturist and Mind&Body columnist Wade James said traditional Chinese medicine considers RLS to be a result of blood not feeding the tendons, muscles and blood vessels. “When starved of blood’s nourishing the body’s energy (Qi) will become agitated and move frenetically, causing internal wind (Feng),” Mr James said. “Tremors, twitches and restless legs are the outcome.”

Mr James advised RLS sufferers visit a Chinese medicine practitioner who should determine the exact pattern of clinical features and then describe an individual Chinese herbal formula or recommend a course of acupuncture.

He said overworking or standing for long periods of time while working can deplete nourishment of the blood, and also recommended following a healthy diet, as traditional Chinese medicine dictates that blood can lose its nourishing qualities when a poor diet is followed over a long period.

Ms Yakich also advised sufferers to talk to a doctor to ensure their diet is adequate. “Sufficient levels of the following are considered crucial in the control of RLS: iron with vitamin C, magnesium with calcium, vitamin B12 and folic acid,” she said.

Consuming antioxidant-packed wolfberries or goji berries, known as Gou Qi Zi in China, may help soothe symptoms as they are said to improve the blood’s nourishing qualities. “Add a few tablespoons to a soup mix or half a dozen berries to a cup of hot water for a tea,” Mr James said. Mulberries, eggs and chicken are also said to improve the blood’s nourishing capacity.

It may also help to change your sleep patterns and habits. “Sleeping in a single bed takes away the pressure of trying not to disturb one’s partner,” Ms Yakich said. “Some report that symptoms don’t occur if they sleep late in the morning, so if feasible, changing sleep patterns may also be helpful.” Lifestyle and ergonomic measures should also be taken into account. “RLS sufferers might find it useful to work at a high stool, where they can dangle their legs,” Ms Yakich said. “In meetings or during air travel, it is helpful to obtain an aisle seat.”

Avoid caffeine, alcohol, nicotine and stimulants, as these often worsen symptoms. “Alcohol is consistently reported as a major trigger to get the twitches started,” Ms Yakich said.

Other things you can do to help provide temporary relief include exercise such as walking and stretching, according to Professor Lynch, who is the co-founder and director of online health and fitness company Fitness2live. “Regular, moderate exercise may also alleviate RLS symptoms but it is best to avoid too many strenuous activities that might lead to muscle fatigue,” Professor Lynch said. “Therefore it is important to build up your fitness gradually so that muscles become accustomed to the increase in workload and avoid getting injured.”

According to Mr James weight training may also help. “Light weight-bearing exercise is important to allow the body to replenish its blood supply and to circulate it through to the tendons, muscles and fine blood vessels.”

Professor Lynch said resting properly before bedtime is important for sufferers, although some gentle stretching may be helpful. Try to relax fully before going to sleep. “Having a warm shower before bedtime can sometimes help promote relaxation or even receiving a gentle massage before bedtime might help you get to sleep,” he said.

Soothe Symptoms of RLS

• See a Chinese medicine practitioner for a herbal remedy or to arrange a course of acupuncture.
• Follow a balanced diet, with sufficient levels of iron, vitamin C, magnesium, calcium, vitamin B12 and folic acid.
• Avoid caffeine, alcohol, nicotine and other stimulants.
• Work at a high stool.
• Try to maintain regular sleep hours.
• Use showers or warm baths
• Unwind before bedtime – try relaxing massages.

Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com

By Olivia Stern

One of the best ways to regain focus, boost your energy and keep that summer-high feeling going through-out the year is with a yoga retreat.

Unlike an exercise “boot camp” or weekend at the beach, a yoga break takes a holistic approach to improving the health of your whole body.

Whether you’re a diehard yogi or just looking for a healthy way to deal with stress, the benefits of practicing yoga include “peace of mind, better concentration, self-confidence, enfoldment of the personality, awakening and development of spirituality,” according to Paramhans Swami Maheshwaranda (Swamiji), the world-renowned yoga guru and founder of Yoga in Daily Life.

Thanks to the growing popularity of retreats, travelers can now choose from a full-range of options, from bare bones ashrams to ultra-luxe spas, depending on their specific goals and needs.

Mothers with children, for instance, can enjoy down time at D-lite Yoga Retreat in Ibiza, Spain. Outdoor-loving athletic-types can sign up for Adventure Yoga Retreats, which combines adventure trips, such as a safari in Tanzania or hiking in Machu Picchu. For those wanting to indulge in high-end, blissed-out pampering, there’s the Ananda spa in the Himalays.

Many facilities also offer special events with visiting “masters,” such as a week with Rodney Yee and Colleen Saidman at the Como Shambala retreat in Bali, Indonesia, or carefully programmed itineraries for specific results, such as the Mind, Body, Spirit package at Maya Tulum in Mexico.

Know Before You Go

To find the right fit for your yoga retreat, travel adviser Melissa Bradley recommends doing your homework and being realistic about your goal.

“Don’t be shy about getting as much information as possible about everything from the accommodations to the level of fitness to the food,” Bradley says. “When traveling with a friend, that also means making sure you both have the same expectations.”

“The first thing is to figure out what your real goal is,” she says. “Do you want a relaxing vacation and to get a little better, or do you want a monastic experience? If you’ve never done one before, go somewhere closer to home and see if it’s something you love,” says Bradley, who runs Indagare.com, a high-end membership-based travel website and helps clients plan their dream trips.

So if your cubicle has your muscles a bit creaky and you’d like to take a few days to zen out, check out one of these excellent retreat options for a total-body boost — physical, mental, emotional and spiritual.

Maya Tulum, Mexico

Kick back in downward dog beachside at Maya Tulum.

Located on a gorgeous beach in the Yucatan, just an hour south of Cancun, Maya Tulum Resort offers a classic yoga and wellness retreat for those who are serious about their practice — but also look forward to a sunset margarita. Rooms are set in simple, yet comfortable Mayan-style thatched roof cabanas, facing either the Caribbean Sea or the Mexican jungle.

One of the most-popular packages is the five- or seven-day Mind, Body & Spirit program. Classes follow the Hatha Yoga tradition and are open to all levels.

In between classes, check out one of the eco-tours, enjoy swimming or snorkeling in the nearby coral reef, or visit the historic Mayan ruins. Ultimately MBS hopes to transform your sense of well-being by “balancing the inward journey with outward adventure.”

D-lite Yoga Retreat, Ibiza

A guest relaxes in the lotus pose poolside at D-lite Yoga.

Tucked in a pine forest on the hippy Spanish island of Ibiza, D-Lite Yoga is an elite retreat for the whole yoga family. “It’s very popular with posh English moms who bring their kids,” Bradley says. D-lite offers unique packages for mother and baby, weekend getaways and even a weight loss plan that promises you can lose 18 inches in four days.

Accommodation is spread out on the private estate, with most rooms set in a 400-year-old farmhouse that overlooks the Mediterranean Sea. Children up to age 5 are welcome free of charge, and there are a range of yoga, meditation and activities for them, as well as babysitting if needed.

D-lite concentrates on Shivananda yoga and dynamic Ashtanga, and offers group or private instruction for all levels. During downtime, guests can relax by the pool, take a jeep to tour the island or enjoy horseback riding through nearby fruit orchards.

Como Shambhala Estate, Bali

Yoga masters Rodney Yee and Colleen Saidman will guest-host a retreat at Como Shambhala in Bali this year.

Built into the jungle of Bali, the Como Shambhala Estate feels like an escape to another world. Their award-winning residential health retreat draws stylish travelers from around the world, as well as internationally renowned yogis, such as Rodney Yee and Colleen Saidman.

Though the spa offers first-rate facials, hydrotherapies and ayurvedic treatments, Como Shambhala is not just for pampering. Instead, the tranquil spot places a strong emphasis on learning skills and behavioral therapies to help guests gain new perspective and make lasting changes in their life. Activities include everything from martial arts and meditation to guided hikes and Pranayama breathing.

From Nov. 16-22, Yee and Saidman will lead a special retreat, “The Balance of Yoga.” Other retreat programs include cleansing, fitness, rejuvenation and stress management. In addition to the each regimen, guests can also take advantage of cultural trips to nearby Ubud and even a personal assistant to help clear your mind.

Adventure Yoga Retreats

Practicing the standing tree on top of an Incan ruin.

For thrill-seeking outdoor lovers, Adventure Yoga Retreats offers once-in-a-lifetime trips, packed with yoga practice to exotic locations around the world. If you have a group you’d like to go with, or a destination in mind, Adventure Yoga Retreats will help you plan an unforgettable custom trip, or you can sign up for one of the pre-programmed itineraries.

Founder Ted MacDonald, a former endurance athlete, just got back from leading a 10-day trip to the Inca Valley that included hiking the Machu Picchu trail and visits to a local orphanage. Plans for future trips this fall and winter include safaris to Kenya and Tanzania, as well as weekends snowboarding in Vermont.

Adventure Yoga Retreats specializes in an energetic Vinyasa flow, but the practice also depends on the specific leader and group.

Ananda Spa, Himalayas

Enjoy water yoga and outdoor meditation on the slope of the Himalayas.

For yoga purists looking for a little luxury, there’s no better place than the Ananda Spa. Perched in Himalayas in the Rishikesh region where yoga was born, the Ananda offers wellness retreats and detox programs that combine ancient ayurvedic treatments with modern Eastern and Western holistic health principles.

The spa is known for its outstanding yoga teachers and meditation or healing masters, who all emphasize total body well-being. In the unlikely case you tire of the pampering, Anada also offers an assortment of outdoor adventure and cultural activities from trekking to kayaking in the Ganges.

Guests rave about the spiritual power of the setting, the quality of the yoga classes and the spa’s delicious organic food. Ananda has won Conde Nast Traveler’s Best Destination Spa Award for the past three years.

Mii Amo

Enjoy stunning Sedona views and Native American-inspired spa treatments at Mii amo.

Surrounded by the red rock walls of an Arizona Canyon, Mii amo Enchantment Resort operates a luxury wellness center in a Native American landscape. Mii amo means “to continue one’s path, moving forward or journey,” and accordingly, the resort’s guided retreats aim to expand physical and spiritual boundaries.

Mii amo specializes in spa treatments and energy work based on Native American principles. Fitness classes include Chinese Rejuvenation, Vortex walk, Qigong, aqua aerobics, yoga, as well as pilates; mountain biking, meditation, even cooking classes are also available. Once you’ve worked up a sweat, indulge at the AAA four-diamond restaurant, with its award-winning wine list. Last year Mii amo won Travel and Leisure’s Best Destination Spa.

Yoga instructors regularly lead three-day retreats to Mii amo. In October, Ian Lopatin & Vanessa Lee of One Yoga will host “Journey through Consciousness Yoga.” Other packages include five-night healthy lifestyle, rejuvenation, de-stress, spirituality exploration and ayurvedic balance.

Copyright © 2008 ABC News Internet Ventures

by Joe Bonington

Most of us know that one of the benefits of exercise is an increase in the levels of serotonin around the body, serotonin being one of the happy hormones. This effect is often referred to as runners high and has been proven to help ward off the effects of mild depression and to lift ones mood in what those in the psychology game often call “a change of state”.

Did you also know that research shows that people who have an attitude of gratitude have both better physical and mental health (McCollough, Tsang, Emmons 2003). During this study 3 groups were set up. One wrote down just a list of daily events, another wrote only unpleasant experiences that had happened to them. The third group had to write daily on all they were thankful for.

The results were astounding. Some of the findings were as follows:

-    People who take time to deliberately acknowledge their gratitude are more likely to feel more loved

-    They also found that more kindness was reciprocated to them

-    The group who were grateful were more likely to help others

-    They were more likely to be healthy and partake in regular exercise

-    And more likely to complete personal goals.

On top of this the ‘Grateful Group’ reported feelings of increased determination, optimism, alertness, energy, and enthusiasm.

So, imagine now how the effects of gratefulness can be increased and enhanced by putting it together with some great Serotonin-lifting cardio exercise. Great motivators such as Wayne Dyer, Tony Robbins and Brian Tracey all advocate the use of gratitude to help start your day on the correct mental level, whilst warming up for exercise or taking a stroll.

We are going to take it a step further. This exercise is the Walk or Run of Gratitude.

Let’s deal first with the walk of gratitude:

This can be done at any time of the day. For maximal positive effect on your day try doing it at the start.

The walk should be a brisk paced walk, not a hell for leather power walk. Just walk at a comfortable but brisk pace for you. One that you can note the goings on around you, acknowledge your surroundings and be in tune with where you are, walking at a pace that makes you feel alive and strong.

Walk for a couple of minutes just finding your rhythm and your place in the world. Now it is time to start giving thanks. There are many belief systems out there and I am not going to get involved in any particular one, for the sake of this article we will throw our gratitude out to the universe but feel free to thank any supreme being, gods or energies you wish. We should show gratitude both internally and externally, we must acknowledge ourselves as well as others. You can thank yourself first for having gotten yourself to this point and then thank the universe for helping you, for giving you understanding. Thank the universe for surrounding you with the people who are special in your life. Then thank all these individuals for what they have contributed or for being who they are. Once you get going, a very humbling thought often occurs….. how many things you need to be thankful for. There is a lot, even the challenges in our lives for what they teach us and the ways they make us stronger… and don’t forget to thank those whom you may not have seen eye to eye with, for what they have taught you.

For you to do a Run of Gratitude, this is almost zen running. You are not going for your best time, you’re running at a great pace that makes you feel alive, a pace with which you can feel joy with the fact that you can run. Again allow time to find yourself and then start your gratitude thoughts.
Gratitude runs and walks should be a minimum of half an hour. Try and pick an inspiring place to exercise, maybe a bush track or on the beach. Be really in tune with how you feel emotionally before, during and after. I personally tend to feel a build up, as my run/walk continues, of wellbeing and also of excitement, until by the end of the walk or run I feel like I’m going to explode with gratitude to the world, my family, my colleagues and my friends.

It must be quite a sight this bloke, running along with a huge grin on his face, muttering thank you’s under his breath.

So add in a run or a walk of gratitude at least twice a week in addition to your and see the difference in how you feel towards the people around you or to your circumstances. Notice how much more energised you feel and how much more productive you may be on Gratitude days and especially notice how this exercise effects your relationships and how people regard you as well as how you regard them.

Joe is one of Sydney’s most successful Personal Trainers and Lifestyle Coaches. His exciting approach to training has seen him receive nominations for the industry’s Fitness Professional of the Year Award and he has featured on several TV shows such as Today Tonight, Business Breakfast and the Channnel 9 series, Camp Dare. He was also responsible for the development and training of Fitness First’s Bootcamp programme nationally. Joe has mentored and developed the businesses and skills of over 30 great Personal Trainers. Contact Joe

by Rosemary Marchese

There’s no doubt that today there is a huge focus on the health of the working mother. With so many more women returning to work it’s no wonder that women are finding it hard to cope. Did you know that between 1983 and 2002 the proportion of families with dependent children with two parents working rose from 39.7 to 56.9 per cent (ABS various years)? But now let’s focus on the dads for a while…compared to 20 years ago the proportion of men working longer hours is higher, and climbing! So what impact is this having on the health of the working dad?

Most studies and discussions are pointing towards adverse outcomes for dads, including:

-    increased risk of physical and mental health disorders

-    difficulty balancing work and family life

-    poor relationships with family members.

On top of all that children in families with dads working long hours are possibly more at risk of negative impacts on the emotional and intellectual development.

So are you one of these dads? Can you feel yourself getting more unfit, more stressed and more tired? Do you work long hours because you want to or because you ‘have to’? Today dads are often working longer hours for financial gain, fear of job loss and perhaps even just personal commitment to the job. In the long term working longer hours will have meant you have had less time for family, exercise, unwinding and sleep. All of these things can definitely negatively affect your life! Don’t get me wrong…there are definitely facts out there supporting long hours for some people. You may be working long hours for some positive reasons, such as:

-     love the job

-    avoiding rush hour home

-    achievement of personal and work goals.

However at some point you need to reassess and ask yourself whether you are finding the balance between work and play. This will be different for everyone! Of course there are times where exercise just wont make it into your schedule formally (like going to the gym) but here are some other ways to fit physical activity into your day:

-    walk to work or park the car further than usual and walk the rest of the way

-    get off the bus or train a stop earlier and walk

-    if you sit at a desk, get up regularly to grab a drink or have a stretch

-    take your scheduled breaks and get out of the office

-    do some exercise during your break (play soccer, go for a walk etc)

-    walk the dog or stay back some mornings to walk the kids to school

-    take the kids to sport and get involved in their training

-    kick a ball around with the kids in the backyard

-    if you stand all day (e.g. hairdresser) take regular walking and stretching breaks.

Whatever the hours you work, it’s time to reassess to make sure you are not burning the candle at both ends. If you ‘have to’ work the long hours you will have to be even more diligent with your schedule to make sure you fit in time for family, friends, rest and exercise!

Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry. She is the co-author of the best-selling text book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also Editor for Ultra Fit Magazine, which presents the fitness industry (experts and participants) up-to-the minute fitness industry research and workouts. For more information on Ultra Fit Magazine or Rosemary’s book, visit www.ultrafit.com.au.

by Rosemary Marchese

Are you a busy mum struggling to find time to get to the gym? Can’t even find the time to get out for a walk? You’re not alone! The good news is that research is showing you don’t have to exercise for one hour straight to have some health benefits! As a busy working mum myself, even I (the self-confessed exercise-junkie) had to come to terms with the fact that since becoming a mum there just isn’t always time to get into a full gym program. Since my first child was born over three years ago I have had to re-learn ways to get regular exercise, and yes, get back into my pre-baby clothes, without getting to a gym.

So how? How in this busy world do mothers, and mums of young babies in particular, find the time. The answer is simple - break it down, and make physical activity a part of your day. Of course you should eat healthy as well and although I am not a dietitian, I do advocate a healthy balance between eating a wide variety of nutritious foods as well as the occasional treat. But in regards to physical activity I look at my day in two ways:

1.    The first way is that I try to make as much of my day as physically active as possible.

2.    The second way is that I try to find 10-minute bouts of time to perform physical activity on days when I can’t get 30-60 minutes straight. Ideally it would be great to find three to six of these ’10-minutes’ but if I don’t, I know that even one or two bouts of 10 minutes will count for something!

Let’s look at the first suggestion – make your day as physically active as possible. If you are running around looking after children there is the first step mostly taken care of…but there’s more. Are you already performing more physical activity than you realise? How many of the following activities do you manage?

-    walking kids to school

-    hanging clothes

-    ironing

-    washing

-    making beds

-    cleaning the house (vacuuming, sweeping and mopping to name a few)

-    getting the mail

-    cooking

-    shopping

-    carrying shopping upstairs

-    holding a baby or toddler

-    pushing a pram around

And that’s for those of you who didn’t make it to official ‘work’ that day. For those that did, did you:

-    walk to work or at least part of it?

-    Take the stairs not the lift?

-    Get out at lunchtime for some exercise?

-    Get up from your desk every hour?

All of these activities burn kilojoules…and that is the key…to burn kilojoules!

The second suggestion involves finding the time for some structured exercise, no matter how short the duration. Of course if you can find the time for a 30-60 minute session outdoors or at the gym, then go for it! You probably need the mental break too. But on those days where it is all just too hard, try combining some of these exercises whenever you get 10 minutes spare. Add up more than one session over the day and you have yourself a mini workout!

Note: These are just ideas and your starting point will vary depending on how fit you are to start with…consult your doctor before starting any exercise regime.

-    running up and down stairs at home, if you have them. Take it easy at first and give yourself regular breaks but decrease your rest-time as you get fitter.

-    Star jumps 3 x 20 repetitions

-    Push ups 3 x 10

-    Squats 3 x 20

-    Running on the spot (try one-minute running then 30 seconds to rest…repeat four to five times depending on fitness).

The other thing I recommend is getting into a sport once per week…tennis, netball, soccer…whatever you fancy. But that can contribute to your fitness as well as your ‘time out’ as a mum. For those of you who can continue your ‘pre-baby’ exercise routine, well-done (and I envy you!). But for those of you who can’t, due to lack of time, work commitments, money or whatever the reason, hopefully some of these ideas will help you kick-start back into a regular and healthy exercise routine. Good luck!

Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry. She is the co-author of the best-selling text book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also Editor for Ultra Fit Magazine, which presents the fitness industry (experts and participants) up-to-the minute fitness industry research and workouts. For more information on Ultra Fit Magazine or Rosemary’s book, visit www.ultrafit.com.au.

by Maya Anderson

Although many Australians are medicated for hypertension, there are also natural ways you can reduce high blood pressure. Maya Anderson investigates.

According to research from the Australian Bureau of Statistics, hypertension, or high blood pressure, affects approximately 11 percent of the population, or about 2.1 million people. Perth-based Dr Nico Lauw, a member of the Royal Australian College of General Practitioners, said hypertension can have devastating effects. “Dangers of high blood pressure are extensive, but the most common ones that we always see are heart failure, kidney failure, stroke and ischaemic heart disease that can lead to heart attacks,” he said.

While there are people who have a higher risk of the condition because of a history of hypertension in the family, the good news is that there are natural ways you can reduce your blood pressure.

Keeping a healthy weight and following a balanced diet will help. People who eat a lot of fatty, high-salt and processed foods risk hypertension, so cut back on your saturated and trans fat intake and opt for fresh foods over processed and refined ones. “Not having too much caffeine-containing foods or drinks such as Coca Cola or coffee can also help,” Dr Lauw said.

Try to find ways to deal with stress. “A stressful job can contribute to high blood pressure because stress causes more release of adrenalin, which causes increased heart rate as well as vasoconstriction,” Dr Lauw said. “Long term stress causes release of the body’s natural steroid called cortisol. This will cause fluid retention and consequently high blood pressure. Stress management techniques such as meditation and relaxation techniques that can be done during work time or breaks are often helpful.” Avoiding noisy and crowded situations has also been shown to help reduce stress.

Personal trainer and director of personal training company Ideal Bodies Online Sue Heintze said exercise is important to reducing high blood pressure. “Regular physical activity makes your heart stronger,” Ms Heintze said. “A stronger heart can pump more blood with less effort, easing the burden on your heart. The less your heart has to work, the less pressure on your arteries.”

However she cautions people with hypertension to be careful about the intensity and type of exercise they do and to attain a doctor’s medical clearance before undergoing a fitness plan. “You need to build heart strength by increasing your fitness slowly and progressively. Start gently, say 30 minutes per day of low intensity aerobic activity, and gradually over a period of one to three months increase your exercise effort and intensity.”

Ms Heintze recommended walking, stair climbing, cycling and swimming as ideal forms of aerobic activity. “Resistance or weight training has also been proven to reduce blood pressure,” she said.

Also, avoid smoking. “Smoking causes vasoconstriction or narrowing of the arteries, therefore the blood vessels get smaller for the same amount of blood volume so the pressure will go up,” Dr Lauw said.

Contrary to myth, Dr Lauw said drinking a lot of water does not improve hypertension and neither does drinking less water. “If you have normally functioning kidneys, any excess water that you drink will just be passed out in the urine.”

Reduce Your Hypertension
- Keep a healthy weight.
- Try to reduce stress.
- Cut back on processed and refined foods.
- Minimise your saturated and trans fats intake.
- Replace caffeinated drinks with water.
- Exercise regularly and try weight training.

Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com

Get moving again

By Rosemary Marchese

Feeling sluggish? Overworked? Tired? No energy to play with your kids in the backyard? Why don’t you try a fun run? Running is an awesome escape from the every day grind and a good excuse to ‘switch off’ and focus on something else – well something for you.

For those of you not accustomed to running I may hear you say that “running is not for me”.. Usually that just means your body isn’t trained for running and just needs to get fitter! It’s similar to kids who don’t like maths – but if you are good at it you love it!

If you haven’t run before try these tips to help you get started (don’t forget to warm up and cool down each time…and get a medical check up before starting any exercise program!).

1. If you’re very unfit, start with walking first. As you build up your endurance start interspersing your walks with some 30 to 60 second jogs. For example, walk for four-and-a-half minutes then jog/run for 30 seconds. Try this four to five times in a 30 minute period.

2. After three to four weeks try joining more and walking less. Keep the runs short to avoid injury and soreness.

3. Although to improve running ability the best thing to do is run, you may find adding in some cross training (such as a swim or cycle once per week) will add variety and give your body a break from running while still challenging your heart and skeletal muscles.

4. Find some great running/walking tracks to avoid the roads wherever possible. Vary your routes to avoid boredom.

5. Set realistic goals. Make sure you have short and long term goals. Pick the distance you want to achieve and set milestones to help you get there. Register for some shorter run runs to give you something to strive for and get you used to racing.

6. Once you have improved your fitness try adding some slight hills – uphill and downhill training are both taxing on the body and you need to practice both if you want to really improve as a runner!

7. Keep your shoulders square but relaxed. This will help you with your breathing and minimise muscle tension while running. Keep your arms relaxed and moving freely with your leg motion. Don’t tense your hands.

Upcoming Fun Runs

For those of you serious about giving your life a recharge why not register for a fun run somewhere near you? Better still, book a holiday around a fun run and participate while on holidays! For those of you down under here are some major upcoming events, but this is only a taste of what is out there…go on…get running!

1. Blackmores City running Festival

Date: Saturday 23rd September 2008.

Time: 7.30am.

Location: Milsons Point North Sydney

Distance: 9km run or walk.

Blackmores running festival info

Rosemary Marchese

(Editor-Ultra Fit Magazine, Physiotherapist)

Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry. She is the co-author of the best-selling text book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also Editor for Ultra Fit Magazine, which presents the fitness industry (experts and participants) up-to-the minute fitness industry research and workouts. For more information on Ultra Fit Magazine or Rosemary’s book, visit www.ultrafit.com.au.