Hot in the city: 10 things I LOVE about Summer

Summer is fast approaching. We've got daylight savings this weekend (in Australian Eastern States), the weather is on fire and my first ocean swim of the season has been officially completed. I've noticed there are many more bodies around than usual in parks, the beach and generally outdoors. They're exercising and this excites me! Spring/Summer is when everyone comes out to shed their winter skin and get fit and healthy. I would prefer if everyone did this year round but later is better than nothing. So go grab a Mocktail, squeeze into those little shorts and lounge on your pool chair as I tell you a little about what I'm looking forward to this Summer 2010-2011

1. Outdoor Training: Oh it makes me happy to exercise outside. The breeze, the heat, the sweat, the grunting. All of it is music to my ears. Fitness groups are booking out fast so if you are in Sydney and you need to have a beach body, you just have to be a part of the action. Feel Great, Look great all whilst having fun!  

2. Minx: What the heck are Minx? It is a super hot wallpaper for your nails. They come in loads of colours and designs. They last 6 weeks over your nail and are SO summer. I'm going GOLD Minx. The Best Salon for Minx is one click away.

3. Salads: Mmm I love a salad. Think fresh, vibrant, deliciousness. Grab one for lunch and/or dinner. Dress it up or keep it simple. Here's a yummy recipe

4. Reading on the beach whilst getting my Vitamin D boost. What will I be reading? Definitely this and this to pass the time on my Ipad 

5. Enjoying amazing food: I love dining at China Doll, Azuma and Phamish.  My new favourite low key Mexican joint right now is Beach Burrito Co. (all hail Pig Burrito)

6. Glowing Skin: The girls at Creations are the only people on this earth who are allowed near my face. Luxurious facials, The best eyebrows in Sydney, Blissful pedicures and A beautiful, relaxed atmosphere.

7. BBQ's and Outdoor Dining: I'll be throwing a shrimp on the barbie and hanging down the beach or around the pool most nights. I love those summer nights spent with friends and family.

8. Live gigs and Concerts. Loving Guitarzan, Angus and Julia Stone and I've got my N.E.R.D tickets

9. Lychee Cocktails and Margaritas....In moderation of course!

10. My Birthday!!!

What are you looking forward to this Summer?

I think I’m turning Japanese

As delicious as sushi is, you really need to be careful of the hidden calorie trap. A simple sushi roll with tuna and avocado contains as many calories as 300 cal, a Californian roll 370 cals, not to mention all that fake seafood and then there’s the bright green seaweed salad at 140 cals per 100g. This isn’t a lot but unfortunately it’s usually laded with salt and sugar.

Portion control is essential when dining at a Japanese restaurant/takeaway. Venture outside the box and try the authentic dishes instead of the bastardised "westernised" dishes that every sushi joint seems to be dishing out these days. I don’t believe that everything has to have mayonnaise squiggled over the top of it or be fried within an inch of its life. Stick to fresh Sashimi, salmon hand rolls, vegetarian hand rolls and a lovely assortment of fresh seaweed salad (not the fluro green “stuff” that is widely available. This will look similar to what you find on the bottom of the ocean) don’t forget to try some soba noodles and a miso soup (great for filling the belly, to prevent over eating!). Wash it all down with a delightful green tea and your waistline will thank you.

Who’s got Sydney’s best Japanese? (My vote is Busshari, in Kings Cross, Sydney) What’s your favourite healthy Japanese dish?

Checklist: Choosing A Great Trainer

When selecting a personal trainer it is important to follow these simple guidelines or ask the following questions:




1. Check that your trainer is qualified and insured to protect you against any injuries/accidents that may occur


2. Check that your trainer has experience with injuries, fat loss, pregnancy, older clients, and in any aliment that you have. After all you need them to help YOU.


3. Did your trainer assess you first and find out your goals and also identify any problem areas for you?


4. Do you trust your trainer, are they friendly, well-spoken, motivating, engaging?


5. Does your trainer have an understanding of achieving the best result possible for you through a range of exercises/equipment, not just machine based exercises/equipment? Do you perform different exercises, not just the same ones over and over.


6. Are they on time to your sessions? Do they offer easy payment plans and different options?


7. Does your trainer devote your whole session to just you? Staring into space and answering phone calls whilst training you is not acceptable


8. Does your trainer listen to any worries you may have regarding your training program and modify your workout if needed?


9. Do you have fun in your sessions and are you seeing results?


10. Would you recommend your trainer to your friends/family?


These are some great questions/comments to ask yourself especially if you are thinking about hiring a PT, as not all Trainers are created equal. Your trainer should be ticking all the boxes. Don't forget you are paying them to help you get to your goals.

New Outlook Fitness is always on the look out for individuals keen to see changes in their bodies. Do you need motivation and inspiration? We have places available in our training groups and private sessions, If you would like more information please visit us at http://www.newoutlookfitness.com.au/

Devastation in the Nation: There are Foot Complication's

Devastatingly, I have had to pull out of the Half Marathon (Sydney, September 19th) due to foot complications. I was doing approx 40km a week of running and my terribly pronated feet don't like that.  Almost a year ago I had a stress fracture in my left foot, so I know when not to push my dumb feet! I've worn orthotics previously but it had been a while since I'd bothered to wear them.

Here's a snapshot of a normal foot (left) and a pronated foot (right)

And these my friends are my shocking feet! Don't laugh. I'm a pronator! Oh and further up are my shocking hyper extended knees and as you keep travelling up you will find a rotated pelvis too, eek! I'm a freak! Well, No not really. I do actually work on correcting/strengthening my posture, but my clients tend to come first. They get the time and they all have nicer cores, and posture than me!



So following a recommendation from a client, I popped myself along to the Foot Alignment Clinic in Sydney and had a consultation. I was pleasantly surprised with my custom made orthotics and I wanted to share it with you all. Lots of normal people have these common postural problems and it's with the help of FAC that you can live and move pain-free. 

I have had many casts and sets of orthotics made for my feet but the extraordinary thing about these orthotics are that your foot gets cast while standing. Many Podiatrists still follow the norm of casting while the patient is seated. I'm no podiatrist but this way of casting has always puzzled me, considering I would be standing and moving in my orthotics I have always thought you should be cast standing. The patented Foot Alignment System sounded like just what I needed and when I was referred to the clinic I was excited to say the least.

My foot was cast and 10 days later I had my new FAC orthotics in my hot little hands, well shoes actually. Immediately I noticed a difference in these insoles. They were supportive and structured but less aggressive than all other orthotics I had worn previously. I had no pain while wearing them and I felt taller and more supported the whole day. My knees even have a nice little bend in them now. I'm sure over time they will only feel better. One of my first runs will be the 9 km Bridge Run, across the Sydney Harbour Bridge and then I'll be back on track with my normal running routine.

Do you have foot problems when running? Tell me so I don't feel like the only flat, footed freak!

Spring Has Sprung

Ahh Spring! What a fabulous time of year. The new blooms are out, the birds are chirping (louder than ever, I might add) and old man winter has finally gone back into his freezing hell hole where he belongs. Spring is a great time to step back and re-asses where you are at. You should re-assess all aspects of your life, not just Personally but professionally maybe even spiritually.


Now I’m sure you all took notice of my to-do list post (if you didn’t then tsk tsk! Go read it immediately here) What did you achieve? What still needs to be crossed off? Why don’t you make a list- In two separate columns, write “Achieved” and “To Be Achieved”. Jot down all the goals you achieved and opposite all the ones that have yet to be achieved. Now step back and give yourself a pat on the back. Look at all those goals you succeeded in achieving. Well Done, You! Ok! that’s enough, back to work. Let’s shift the focus to those goals that have “to be achieved”. You need to address this side. Do that by putting some dates by which they will completed. E.g. your goal was lose 10 kg, you lost 5 but you’ve got another 5 to go. Put a time limit on it. 5kg say 10 weeks. Or maybe your goal was to jog 3 times per week for 30 minutes but you’ve only managed twice a week. You will set out to achieve this in 2 weeks time for example.


Make sure you allocate a time frame that is achievable. Don’t go too easy on yourself but then don’t go and try to break your neck either. Find a balance.


Did you make any fitness goals? Did you know there is less than 12 weeks to summer, How very exciting! If you or someone you know is having trouble with achieving their fitness goals let them know about MELTDOWN, an outdoor fitness program by New Outlook Fitness. We meet every Saturday for 12 weeks in Centennial Park, Sydney. It’s going to be jam-packed with fun and laughs, possibly tears. The best thing is it’s only $99 for 12 weeks. What an insane bargain! It’s not too late, email natalie@newoutlookfitness.com.au to secure the final spots. Be quick!


I’d love the know what you still have to achieve. What time frame have you given yourself?

Vicious Vices: Alcohol

I love sharing Real-life stories with readers. It seems to make all the changes we are going through all the more worth while. It's nice to read a story that isn't fabricated but very achievable.


Finally my nagging has paid off! Here is an interview with Marcelo, Father of two, Managing Partner of Cohort Digital, A client of New Outlook Fitness for over two years; about his vice, Alcohol.


1. What vice have you given up and why? I Gave up Alcohol to improve health and work capacity. It’s been 11 months and still going strong




2. How do you feel? Incredible!!


3. Has it affected anything in your life Positively? Negatively? I sleep more soundly, have bundles more energy, manage about 60hrs work a week without blinking and train twice a week without feeling lethargic in the mornings. Also, getting up earlier means I see more of my children! The only downside is that I find I get a little bored at parties come about midnight and have had to perfect the art of appearing interested in wide-eyed drunken ramblings. I guess I know what it feels like now!! The upside of that though, is that I can get anyone home at pretty much any time as designated driver!!


4. Since giving up your vice what results/changes have you seen? Simply put, I’m fitter. More aware and alert. I don’t suffer any form of stress. I’m more productive than I’ve ever been before and actually happier.


5. Would you recommend it to others? I’d highly recommend doing a 3 – 6 month stint initially. There’s never a good time as there’s always a 30th or a party or a festive event of some kind, but I’d recommend preparation. Find the soft drinks that are going to be your staples through the period. Mine is Cranberry and Soda with a slice of crushed lime. Very refreshing and not too sweet.




Inspiring! Thanks Celo!


What's your vice? C'mon Spill it!

http://www.newoutlookfitness.com.au/

The Good Oil: Cod Liver

On my quest for amazing skin, nails and hair, I decided to give Cod Liver Oil a road test.

I, naughtily, don't eat enough fish. I just don't buy and cook it enough. I know the amazing benefits of the darn thing but I'm not a fish head. So because of the lack of fish in my diet I decided to start scarfing down Cod Liver Oil tablets. I'm a discerning and critical person but those little fishy wonders have done absolute wonders to my skin, nails and hair. I suffer from dry skin, my nails break at the ends and because my hair is mega curly, it's dry and it never seems to grow. Well let me tell you I'm sporting moist, juicy skin; My hair is Rapunzel-esque and I now have strong eagle-like talons.

I didn't bother with an expensive Cod liver oil supplements either. Blackmore's Cod Liver Oil did the trick. 3 tablets per day with meals and within 2-3 weeks I saw my amazing results.

There are a few other benefits to taking Cod Liver Oil. Check them out:

1. Builds a healthy digestive tract and cardiovascular system

2. The DHA contain in the oil helps the nervous system and maintains eye health

3. EPA (a fatty acid) that reduces inflammation throughout the body

4. It contains Vitamin D, that's why is so good for your skin, which also helps regulate blood sugar

I never thought I'd say this but Cod Liver Oil I LOVE YOU!

Have you had success with Cod Liver Oil or maybe other supplements? I'd love you to share your secrets below

http://www.newoutlookfitness.com.au/

Snappy? Violent? Emotional? Maybe its that time of the month

My adorable, loving Partner would be able to tell you a thing or two about PMS. "What do you mean blue? Blue?!..Urgh You know nothing, not a fricken thing". Poor thing he should have never taken that phone call. I must admit (even though it hurts) I suffer from mild PMS, well maybe medium PMS and I know I'm not alone. "AMEN SISTA, YOU GO GIRL"

The week leading up to the fateful event (Your Period) is a like riding a rollercaster, there's ups and downs and sometimes it's just plain scary! You can make the whole process a little nicer for you and those around you.

Evening Primose Oil could work for you.

An Evening Primrose Oil supplement conatins Gamma- Linolenic Acid: an omega-6 fatty acid found mostly in plant based oils. GLA had been found to aid weight loss, weight control and help skin conditions like exzcema. Low levels of GLA have been found in women with PMS. The recommened dose is 1-3 tablets per day (with meals).

What else is it used for? Evening Primrose has been used to treat rheumatoid arthritis.

The direct relationship between Evening Primrose Oil and PMS has not yet been confirmed, but there are some studies that have found PMS symptoms like breast tenderness reduced with those women who supplemented with Evening Primrose Oil. Evening primrose is tolerated by most people, side effects include gastro intestinal upset and headaches.

For those not wanting to take a supplement try boosting your diet with Flax seeds, Pumpkin seeds and sunflower seeds. These are are high in GLA

If you do suffer from PMS try staying away from caffiene and excess sugar the week leading up to and during your period.

My Top 3 Worst Exercises...They make me sick they're that bad!

Recently I gave you my top 5 best fat burning exercises. The world is filled with opposites so what would it be without the worst exercises.I wanted to share these with you because I see countless people performing these day in and day out.and I don't want that to be YOU. The beginning is always a great place to start so here goes nothing.
Please Note: All the exercises will be in CAPITALS for FULL AFFECT. Sorry, there is just no other way to do it.

Numero Uno (1): WALKING AND/OR RUNNING WITH WEIGHTS:

Multi-tasking to the extreme! Why....Why..Why? Who started this? They should be shot. I see lots of  crazy people (usually women!) with ankle weights and little tiny dumbbells striding it around the park on a daily basis. Such a pointless, ineffective exercise. If you have any care and concern for your shoulder/ankle joints (and you should, you'll need these in the future) then put down the weights. Your gait (stride) and movement pattern is also inhibited (this is BAD) and your chance of injury increases. Resistance training, you'll note, made the top spot on my list, it definitely belongs there but by itself. Try to do a shorter, more intense (effort wise) walk/jog/run for 20 mins, adding hills and/or changing speed then spend 10 mins doing your free weights. Focusing on functional movements like squats, lunges, push ups and core strengthening exercises. Ditch the 1-2kg weights also. Women tend to have a fear of bulking up. This is virtually impossible, unless you inject steroids and have the genetic DNA of a gorilla. You can start with 2kg but don't get trapped here, Give the 3kg-4kg a go as your strength starts to improve. So are we clear? WEIGHTS AND WALKING ARE TWO SEPARATE ACTIVITIES!

2. JANE FONDA-ESQUE FLOOR WORKOUTS

You know those two things that are attached to your hips and feet...Legs? Yep, that's it! TRY TO USE THEM. Standing is probably the coolest thing going around this season. check it out! The amount of hours people can waste doing these exercises, well frankly it flaws me..haha! Funny and a fitness expert, How was I this lucky? No really on a serious note, stay away from these exercises. I'm not dissing pilates and yoga, they definitely have there place in the world of corrective exercise and helping prevent injuries but the side leg lifts and "I must, I must, I must increase my bust" chest squeezing thing. It's all got to go. Again Ineffective and plain old boring. Stand up try to utilise lots of muscles try this workout instead      

3. SQUATTING IN A SMITH MACHINE

These squats are commonly performed throughout many gyms in Sydney and they frustrate the hell out of me (again!) There are several reasons why they annoy me: 1. Most of your weight is in your heels and if you did this without the help of the smith machine that weight would totally be way too heavy for most of the people lifting it. 2. Function is questionable. I'm sure this is functional for say maybe a weightlifter to train on but for the average Joe it is not. 3. It doesn't teach you to squat properly- We all need to learn how to squat correctly and engage our core muscles more effectively. It is not about bracing the abs (which a lot of people do when performing this dozzie- usually with a weight belt on!). 4. There is a lot of pressure/strain on the upper cervical spine (Not good- you will need your spine later on in life, a bit like those shoulder joints). Look where the bar lays across your neck and back, ouch! You will get more benefit from including functional movements like free weight (or just plain body resistance/weight) Squats, Lunges, Dead lifts and Hip extensions (glute bridge).

I hope this has cleared up any grey area that comes up when you are training. It's so easy to get caught up in everyone else's crappy, dangerous, down- right pointless exercises. Please Don't copy them! Remember always ask Aunty Nat first.

http://www.newoutlookfitness.com.au/

Healthy Pizza, is this an oxymoron?

Foxymoron or not, This pizza invention is delicious whilst still being healthy!

Veggie Pizza with Garlic Cream- Recipe by Natalie Carter (250 cals/slice)

Ingredients:

Pre-Made Pizza Base
2 Tbsp tomato paste
Chopped fresh Vegetables (capsicum and Mushrooms work well)
1/2 Cup Reduced fat Pizza cheese
Rocket leaves
Garlic clove
1/2 cup of Reduced fat Sour Cream

Method:

Pre-heat oven to 180-200 degrees Celsius
Get your pre-brought pizza base (Look for Spelt or wholegrain bases. Try using wraps or wholegrain tortillas). Fan some tomato paste on the base and then gather your chopped vegetables together. I used Capsicums (high in Vitamin C) and Mushrooms (great source of fibre and protein).Sprinkle with low fat pizza cheese. Pop it in the oven for 20mins and garnish with rocket leaves and a few dollops of the garlic cream.

Garlic Cream:
1 Glove clove
1/2 cup reduced fat Sour Cream or you could use Creme Friache

Crush the garlic and stir through the Sour Cream. Hard? I think not!

Enjoy!

Kettle Bell Fitness

Kettle Bells and Kettle Bell Training have become popular again recently, with many people jumping on the  band wagon and swinging Kettle Bell's all over the place. So let's explore the benefits of this type of training and if it's your thing, you can even try some easy exercises at home or in the gym. You can substitute a dumbbell if Kettle Bell's aren't available. 

What are Kettlebells?

They are a round ball shaped weight with a handle, made of cast-iron. The majority of the weight distribution is at the bottom of the weight. They have been around for years but have recently become popular through bootcamps and other army-style training.

What are the benefits of KB training?

You will improve Strength, Power, Balance, Core strength and also burn a load of calories. The reason you burn a lot of calories is the amount of muscle groups you use when performing the movements. It's virtually impossible that they will just work one area, generally you get a really efficient workout all around. This cuts down your training time and gives you results quicker. KB's come in all shapes and sizes and as usual you should consult a professional before attempting any KB exercises.

Below is a full body workout I designed. Start with a 4kg -8kg Kettle Bell (women) 12kg-16kg (men)

1. KB Swing:

Powerfully extend lower body to accelerate the bottom of the KB up and away. As it ascends, counterbalance the forward pull of the KB by shifting the body weight back. As it descends along the same pathway, absorb the KB with the entire body. Try this for 30secs rest 30secs

2. The windmill:

Project hips back on an oblique angle. Maintaining lordosis, incline and rotate trunk toward the KB as the hips flex. KB arm remains upright throughout movement. Return to the upright position with KB arm extended overhead. Try 15 reps, both directions

3. KB Tip:

Pivoting from the standing hip, incline or “tip” the trunk towards the floor while keeping the KB close. Return to the upright start position. Try 15 reps, each leg.

4. Figure 8:

Great for power in the hips and provides stability. Swing KB back between legs to pass it to opposite arm behind the leg. Circle KB around leg to pass to other side in a continuous figure 8 pattern. A slight swaying of the lower body will facilitate the figure 8 movement. Try this for 30secs rest 30secs

5. Russian Twist:

 Great for the core, especially those love handles. Counter-rotate the lower and upper body while flipping the bell side to side. Try this for 30secs rest 30secs

All pictures and descriptions from Ptonthenet.com