Category Archives: Restore Fitness and Wellbeing

5 Healthy Snacks under 150 Calories

5 Healthy Snacks under 150 Calories

We all know that to maintain a healthy body weight we need to eat regularly to keep our metabolism functioning at it optimum. In this busy holiday season it can be hard to make good choices to fuel our bodies! Here are some ideas for healthy snacks under 150 calories that are ideal choices to keep you going throughout the day. For my nutritional cleansers – yes they are 30 day approved xx

1.   Fast food – the right way!

1 x medium organic green apple

10 x pesticide free natural almonds

50g Cherry Tomatoes

2.    Nuts ‘n’ Berries

1 cup blueberries or strawberries sprinkled with 2 tablespoons slivered almonds

3.    Cucumber Salad

1 large cucumber cubed and tossed with 2 tablespoons chopped red onion and 2 tablespoons apple cider vinegar with ¼ sliced avocado on the side

4.   Homemade Guacamole & Vegetable Snacks

¼ Medium Avocado mashed with lemon juice & cracked pepper

Enjoy with: 1 medium zucchini cut into snack size strips, 100g sugar snap peas and 3 x celery sticks

5.   Crunchy Curried Salmon Salad

80g Wild pacific Red Salmon with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and 2 chopped ribs celery

Enjoy xx

Nutritional Cleansing

Nutritional Cleansing – not just a weight loss story!

People have asked me “Why do you nutritional cleanse – you don’t need to lose weight?”

I understand their perspective – there is a belief out there that Nutritional Cleansing is all about weight loss, and, if you choose a weight loss program it is true that there are certainly weight loss benefits to be made. What they don’t understand are the many other amazing benefits from choosing a sustainable clean eating lifestyle to manage your health, sleep patterns, body composition, energy levels and general wellbeing.

For me, as a cancer survivor, clean eating is not just a lifestyle choice it is one of the key ways to decrease the likelihood of my cancer returning. Organic clean food, elimination of toxins, reducing intake of sugars linked to insulin and hormone imbalances, lean muscle mass to support a skeletal system weakened by chemotherapy and long term oestrogen inhibitors– these are all important to me in my journey to lifelong wellness! And yes, I did need to drop a few kilos! Just those few that had snuck up on me in the past 12 months

So today, I celebrate the following non scale wins:
• My skinny jeans fit again – all of them!
• I have not taken a sleeping tablet in 6 weeks – 8 hours of natural, restorative sleep per night. As an insomniac this is pretty major!!!
• I am smashing it in the gym! After a frustrating plateau in my training outcomes I am feeling stronger than ever before.
• My Muscle Mass has increased by 3% – for a post-menopausal women this is really something.
• My visceral fat (fat around the organs) has reduced from a healthy 4% to a really fantastic 2% – no heart attack in my future!
• I feel fantastic!

Want to know more?

http://www.restorefitness.com.au/contact-us/

10 Week Fitness, Health & Wellness Challenge

Join me now for the only Health & Fitness Challenge whihc guarantees you only 4 people per session! Dont get lost in the crowd, try the personalised approach for lasting change!
Places are strictly limited, contact me now to register!

Join the Only Fitness, Health & Wellness Challenge that Guarantees a Maximum of 4 People per Session!

Try the Personalised Approach for Truly Lasting Change!

How many times have you kicked off an exercise regime or healthy eating plan only to give up because it got too hard, you lost motivation, ran out of healthy food options or that little voice in your head said “I can’t do this”?

 Join me at Restore Fitness & Wellbeing for our 10 Week Challenge

Kicking off on Feb 1 with Pre-exercise Screening, Goal Setting and a 3 day detox to get you set for 2 months of Clean Eating, Small Group Training and Daily Support & Motivation to keep you on track!

Join my 10 Week Challenge! – ONLY $350.00

Package Includes:

  • Body Composition Analysis & Goal Setting
  • 3 day Kick Start Detox
  • 2 x HIIT session p/w*
  • 1 x Pilates session p/w*
  • Take Home Healthy Living Plan
  • Meal Plans

* Max 4 people per session
Register now, places are strictly limited! Contact me at info@restorefitness.com.au to book you pre-exercise screening and get your Detox Information.

Wellness Coaching

"Life can be a rich & wonderful experience once we achieve our optimal physical & mental state" Fiona Cosgrove “Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be.” Author Unknown.  

What is Wellness? How can Wellness Coaching help me make positive changes in my life?

What is Wellness?

Wellness is one of those new generational words that can often be overused or misunderstood. In reality the concept of Wellness has different meanings for different people; the term Wellness conjures up such a range of experiences largely because it is a subjective state. Traditionally Wellness has meant the opposite of illness and the absence of disease. More recently Wellness has come to describe something over which you have personal control, Wellness is now a word used to describe living your best possible life.

Personally, my journey to Wellness started with my need to recover emotionally and physically from my Breast Cancer diagnosis and subsequent treatment. Over time Wellness for me came to mean not just the absence of disease but to live life well!

As Wellness Coaches, we refer to Wellness as the journey to become “The Best We Can Be”! It is important to remember that Wellness is different for everyone and only you can determine what is “Optimum” for you. Your wellness is not only related to your physical health, rather it is a combination of Physical Wellness, Spiritual Wellness, Mental Wellness and Emotional Wellness. Emotionally, Physically, Mentally and Spiritually, it is the process of becoming aware of and making choices towards a more successful existence.

To achieve Wellness involves a holistic approach. This means that attention has to be given to all areas, as every component of our life affects another. Wellness requires a “whole person” perspective that includes the myriad of choices we make every day that contribute to our feeling good or not so good! You absolutely must realize that getting well is achieved by taking personal responsibility for your life, your current situation, and your choices.

We can achieve Wellness by creating a program of choices and strategies around diet, exercise, stress management, health management and disease prevention. By planning and taking a series of steps that allow us to take control in a framework of action we can begin the journey that lead us to our desired state. Along the way we design and act on behaviours that match our goals.

Life is complex and demanding, competing priorities often mean we don’t make time to focus on what we want and/or need for ourselves physically, mentally emotionally and spiritually. Rarely do we take the time to create a plan to get there! This is where Wellness Coaching can be incredibly supportive and help you to achieve your goals.

What is Wellness Coaching?

The word Coach has been used in many ways. Its strongest associations have historically been with sport however the traditional image of a forceful, demanding leader does not accurately describe what a true coach really represents. A more relevant way to describe coaching as it is practised in Wellness Coaching would be:

A person who:

  • Has expert knowledge but doesn’t impose it on the person they are coaching
  • Is a role model but allows individual development of a persons strengths
  • Gives choices rather than direction
  • Works with rather than for
  • Encourages and facilitates excellence and growth

A Wellness Coach will educate, encourage and guide their clients towards healthy behaviours and support them to take small steps in the areas of fitness, nutrition, weight management, health risk and stress management. Helping you, the client to take personal responsibility for the daily decisions that will lead you towards you goals and you longer term Vision.

Want to know more? Contact me at www.restorefitness.com.au to book your complimentary consultation and begin the journey to a life that can be a rich and wonderful experience once you achieve your optimal physical and mental state.

References: Coach yourself to Wellness, Living the Intentional Life by Fiona Cosgrove,  The National Wellness Institute, The World Health  Organization

Control Your Cravings

Craving Chocolate? What is your body really trying to tell you?

I always tell my clients to listen to their bodies, so what if your body is telling you it wants a big block of chocolate or some fried chicken? Does that mean you should go out and satisfy the craving with unhealthy food choices? What is your body trying to tell you through your cravings?

We have all experienced cravings, we should however be careful about the way in which we satisfy them. By understanding what your body is actually deficient in (assuming it is a physical, not an emotional food craving) you can get to the root cause of the crav­ings, and eventually kick those bad eating habits altogether.

BUT – before you satisfy cravings with food take the time to drink a tall glass of pure water. Quite often we misinterpret our body’s signal for thirst as a signal of hunger. By drinking a large glass of water first, you may be giving your body exactly what it wants and alleviate the craving altogether. Some experts estimate that up to 80 percent of the population is chronically dehydrated, so start with water first before you try to understand your cravings.

Still craving a particular type of junk food? If ten minutes after drinking your glass of water your cravings are unsatisfied the table below provides some suggestions about what your body may really telling you. What nutrients your body may need and what good food choices you can make to banish those cravings and stay lean and healthy!

Your Craving

What Your Body Needs

What to Eat Instead

Chocolate 
Magnesium Nuts, Seeds, Legumes, Fruit
Sugary Foods/ Sweets
Carbon

Chromium

Phosphorous

 

Sulphur

Tryptophan

Fresh Fruit

Broccoli, Grapes, Chicken

Chicken, Beef, Fish, Eggs, Nuts, Legumes

Cranberries, Horseradish, Cauliflower, Broccoli, Cabbage

Lamb, Liver, Raisins, Sweet Potato, Spinach

Bread, Pasta & Other Carbs
Nitrogen High Protein Foods: Meat, Fish, Nuts
Oily/Fatty Foods
Calcium Legumes, Green Leafy Vegetables, Broccoli
Salty Foods
Chloride Fish
General Overeating
Silicon

Tryptophan

Tyrosine

Nuts & Seeds

Lamb, Liver, Raisins, Sweet Potato, Spinach

Orange, Green or Red Fruits & Vegetables

 

Healthy Eating Tips as you transition to a Clean Food Lifestyle

How to manage those sugar cravings!

Are you trying to eat good clean foods and limit your calorie intake to achieve a healthier body weight? Do you find yourself feeling hungry, but don’t have calories to spare? As you change your diet to eliminate processed foods and refined sugars you may find yourself experiencing intense cravings for sugar. Try some of these handy tips for reducing hunger and suppressing cravings as you transition to a Clean Food Lifestyle!

 

  • Do something active – go for a walk or bike ride or clean the house!
  • Drink water – thirst is often mistaken for hunger, so make sure you are drinking at least 2 litres of water per day and remember your post workout re-hydration doesn’t count!
  • Brush your teeth – it sounds crazy, but brushing your teeth provides something to do with your hands as well as creating a minty fresh mouth, making you less likely to succumb to sugar cravings
  • Have a cup of herbal tea such as Green Tea, Chamomile or Peppermint Tea to make yourself feel fuller or try a cup of boiled water with a squeeze of fresh lemon.
  • Have a rest or go to bed early – our bodies often mistake food cravings for tiredness. Give your body a chance to recharge, and you will feel less like needing that sugar binge.
  • Go to the gym or call your PT and schedule an extra HIIT Training session. Your pre & post workout snacks are bonus meals and don’t count in your daily allowance!

Be patient with yourself, it is normal to be hungry while your body detoxes and adjusts to your new lifestyle choices. It is important to listen to your body and if you feel sick or ravenously hungry, choose one of the following clean food choices as a between meals snack. Remember whenever possible choose organic or locally grown produce!

Healthy Snacking Choices

Food Serving Size Calories
Celery 1 cup 14
Carrot (Raw) 1 cup 52
Sautéed Kale       (fresh herbs & 1tsp Coconut Oil) 1 cup 80
Small Green Apple 150g 52
Blueberries 1 cup 83
Watermelon 200g 60
Strawberries 1 cup 46
Small Banana 80g 73
Raw Almonds  (Activated is best) 10 67
Coconut Yogurt (Natural) 100g 82

 

Congratulations on choosing to nourish your body with whole clean foods! Give your body time to adjust to adjust and you will soon start to feel like a lean, mean fighting machine!

Want to know more?

There are some great resources available to help you make good lifestyle choices try some of the following:

  • It Starts with Food by Dallas & Melissa Hartwig
  • I Quit Sugar by Sarah Wilson
  • Raw Food/Real World by Mathew Kenney & Sarma Melngallis

 

Breast Cancer Exercise Post Mastectomy

Post-Mastectomy Physical Therapy ‘Widely Improves’ Quality of Life

“Postoperative physical therapy that begins as early as 2 days after surgery significantly improves joint mobility and “widely improves the quality of life” for women who underwent mastectomies, according to a new study. Researchers found that women who received physical therapy regained normal glenohumeral function 1 year after surgery and reported less pain, while an untreated control group continued to report limitations.

Italian researchers focused on women scheduled for Madden’s modified radical mastectomy or segmental mastectomy with axillary dissection, dividing a group of 70 women into 2 groups: 1 that received postoperative physical therapy and 1 that did not. Women in the treatment group began physical therapy on the second postoperative day and participated in 40-minute rehabilitation sessions 5 times a week for the duration of the drainage, followed by 20 hour-long sessions after the drainage was removed.

Researchers observed “considerable” improvements in flexion as early as the fifth postoperative day for the treatment group over the control group, and noted continued progress at 1-month, 6-month, and 1-year evaluations. According to the study’s authors, the treated group “regained normal function at 1 year after rehabilitation treatment while [the control group] was unable to do so for flexion, abduction, and internal rotation movements.”

Additionally, the researchers write that physical therapy resulted in “statistically significant differences” in pain perception for the treatment group and even contributed to higher quality-of-life reports from the women who participated in rehabilitation. “Treating and reducing postoperative symptoms, especially pain and functional limitation, helped the patients to have a fast and complete physical and … psychosocial recovery ensuring a significant improvement in terms of quality of life,” the report states. The study is e-published ahead of print at the European Journal of Physical and Rehabilitation Medicine.”

References: Direct extract from PT in Motion News, Tues Feb 18, 2014  American Physical Therapy Association.

Pilates, Exercise and Breast Cancer

Pilates, Exercise and Breast Cancer

Pilates for Breast Cancer Survivors
Pilates for Breast Cancer Survivors

 

October is Breast Cancer Awareness month around the globe so what better time to reinforce the message around exercise and its role in preventing and managing disease.

Pilates is enjoying a surge in worldwide popularity as a form of exercise. Heavily endorsed by celebrities who credit their lean and toned physique to Pilates, it focuses on the whole person, connecting the mind and body through a series of flowing movements to improve strength and flexibility.

Over recent years, appropriately qualified Fitness Professionals and Exercise Therapists have been working with other allied health professionals to incorporate Pilates as part of their general rehabilitation programs for clients recovering from surgery, illness and both chronic and acute injuries.

Increasingly, Breast cancer survivors are benefiting from Pilates and modified Yoga as an effective way of regaining ROM post-surgery and managing side effects from treatment including fatigue and nausea.

Women diagnosed with breast cancer usually have surgery, which is often followed by systemic treatments such as chemotherapy, hormone therapy and radiation. Many women experience side effects both during and after treatment including fatigue, loss of range of motion and strength in the affected arm, weight gain and poor posture. If lymph nodes have been removed and or radiation treatment undertaken the risk of developing Lymphedema is also an issue.

Typically there are psychological implications to being diagnosed with Breast Cancer and undergoing surgery that may affect your body image. Pilates is one tool that can help survivors regain a sense of control over a body that they may feel has betrayed them.

As a Cancer Exercise Specialist I am qualified to assess, design and implement individual and group exercise programs for clients diagnosed with a wide range of cancers.

I have a special interest in Breast Cancer as a survivor myself and I am skilled in evaluating health behaviours and risk factors, conducting comprehensive fitness assessments, writing appropriate exercise recommendations and motivating clients to maintain positive lifestyle behaviours.

As a graduate of the Cancer Exercise Training Institute I have been trained to develop essential exercises for Breast Cancer Survivors (employing a combination of Pilates and Yoga), and can provide important nutritional guidelines that may give the body the best chance of preventing or recovering from cancer and other debilitating degenerative diseases.

Some of the Benefits of Exercise in Preventing Cancer

  • Maintenance of a healthy body weight
  • Reduction in levels of fat in and around the abdomen
  • Maintenance of the biological system that regulates blood sugar levels
  • Control of some tumour growth factors
  • Improved immune function
  • Reduced symptoms of mild to moderate anxiety and depression
  • Increased levels of free radical scavengers to assist the body in preventing DNA damage

Some of the Benefits of Exercise during Cancer Treatment

  • Increased stamina
  • Increased functional capacity
  • Increased strength and self esteem
  • Improved treatment tolerance
  • Management of pain and fatigue
  • Management of depression and sleep disturbances

Some of the Benefits of Exercise during Recovery from Surgery

  • Increased Range of Motion in the affected arm
  • Regaining pre-diagnosis strength and fitness
  • Managing the fatigue that can linger for months or even years after surgery & treatment
  • Improve postural deviations that can lead to pain and joint deterioration
  • Lose weight and improve body composition
  • Prevent & manage Lymphedema
  • Minimise the risk of osteoporosis, diabetes, and other cancer

Breast Cancer Awareness Month…..

Is a great time to get started on your journey back to wellness. Contact me now to discuss how I can tailor a Cancer Exercise Program to meet your individual needs.

 

Mental Health & Exercise

Mental Health Week and the Benefits of Exercise

What is Mental Health Week all about?

Did you know that 1 in 4 people will suffer from some sort of mental health issue in their lifetime? October 4th to 10th was Mental Health Week across Australia. Mental Health Week is part of a national mental health promotion campaign held in October each year to coincide with International Mental Health Day.

It aims to engage communities in activities that promote mental wellbeing, raise awareness and understanding of the needs, experiences and issues concerning people with a mental illness and their families.

You may have been fortunate to have been involved in some of the fantastic community events run over the past week or caught one of the many radio and television programmes designed to raise awareness and help to de-stigmatize this important health issue.

Did you know that there is a strong link between a healthy body and a healthy mind?

In Australia, mental disorders are the third largest source of disease after cancers and cardiovascular diseases. Regular exercise has proven to be effective in the prevention of all three of these diseases. Experts believe that exercise releases chemicals in your brain that make you feel good. Regular exercise can also boost your self-esteem and help you concentrate, sleep, look and feel better.

As well as releasing natural chemicals that improve your mood and make you feel happier, having an active lifestyle can do more to help your mental health. Taking part in physical activity is a great way to meet people, it can be a chance to give yourself a well-deserved break from the hustle and bustle of daily life and to find some quiet time.

Leading an active life can help raise your self-worth and improve your confidence. It can help you feel valued and help you to value yourself. Exercise and physical activity can provide something worthwhile in your life that you really enjoy, giving you a goal to aim for and a sense of purpose!

According to studies reviewed by the American Journal of Exercise Physiology (Jorm, 2013), there is a strong relationship between physical activity and mental health. Research has shown that exercise may help improve symptoms of mental disorders in particular depression and anxiety. It may also improve functioning and physical health in individuals with psychotic disorders.

Whilst there is limited research on which to guide exercise prescriptions, it is believed that both aerobic and resistance exercise may be effective, as well as programs that consist of 3 sessions per week of at least 30 minutes of moderate to vigorous intensity exercise for a minimum of 8 weeks. Higher doses may be more effective, but may be harder to stick to, particularly given the additional barriers to exercise that individuals with mental disorders may face.

Start your journey towards a Healthy Mind and Body!

Exercise programs should be developed with an appropriately qualified Health & Fitness Professional in conjunction with your primary treating medical professional and adapted to accommodate circumstances and preferences and to minimize barriers to exercise. As mental disorders increase so do the risk of chronic physical conditions. Exercise can be useful for both mental and physical health, and may maintain well-being and prevent recurrences of poor mental health.

Contact me now to book your complimentary pre-exercise screening and health check and start your journey towards a healthier mind and body!

 

Sources:

Jorm, A. J.-J. (2013). Exercise and Mental Health: An Exercise and Sports Journal of Exercise Physiology, 64-73.

Mental Health Foundation UK

Debunking Health & Fitness Myths

Health & Fitness Myths – Fact or Fiction?

Unravelling the fact and fiction around your fitness regime can be challenging, with all the information out there it can be hard to work out what is fact and what is just marketing hype! As a Personal Trainer my clients often ask me questions about “Fitness Tips” they have heard or read – Here are some of my favourites.

 

Strength training will help you turn fat into muscle!

FICTION: Unfortunately, fat and muscle are two completely different types of tissue. One cannot be turned into the other however it is possible to increase muscle mass which will in turn help to burn fat. When you increase muscle mass, you increase your basal metabolic rate or the amount of calories your body needs to burn to maintain homeostasis. This means that the more muscle your body has the better it will be at burning fat.

With the right Personal Trainer I can target fat reduction in my “problem” areas!

FICTION: I am sorry to disappoint you again but you can’t pick and choose areas where you’d like to burn fat! Spot reduction is the misconception that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focusing on abdominal exercises in an effort to lose weight in their stomach area; this is just not going to work! Fat can only be lost from the body as a whole and in an order that is predetermined by your genetics. In order to burn overall body fat I recommend a workout that includes both High Intensity Interval Training and Strength Training. This will decrease your overall body fat percentage, including your “problem” areas. Remember, exercise alone is not enough, you also need to be making good healthy decisions about the fuel you put into your body.

Lack of Sleep Leads to Weight Gain!

FACT: When you’re sleep deprived, leptin (the hormone that signals fullness) falls, while ghrelin (which signals hunger) rises. This combination leads to an increase in appetite. Sleep deprivation tends to lead to food cravings, particularly for sweet and starchy foods. Research suggests that sugar cravings stem from the fact that your brain is fuelled by glucose (blood sugar). So, when lack of sleep occurs, your brain is unable to properly respond to insulin (which drives glucose into brain cells) and you crave carbohydrates to keep going. If you’re chronically sleep deprived, consistently giving in to these sugar cravings will virtually guarantee that you’ll gain weight. Getting proper sleep is crucial for maintaining a healthy weight.

Women who lift weights will bulk up!

FICTION: While on a strength program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

No pain, no gain!

FICTION: You should definitely not be feeling pain during exercise. Discomfort due to the intensity of the workout? Yes. Fatigue in your muscles? Yes. But not pain! Effort and discomfort go together and that’s what most people would call good pain. You generally expect to feel some level of discomfort during exercise however if it becomes actual pain – burning, stabbing or sharp pain, that’s not a good sign and you should stop. Pain is your body’s way of telling you that it’s beginning to breakdown. So listen to your body when you exercise.

Exercise Boosts Brainpower!

FACT: Not only does exercise improve your body, it helps your mental function. Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity and increased productivity.