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2014 - WHAT’S YOUR PLAN OF ATTACK? YOUR SUNSHINE COAST FITNESS MAGAZINE
BONUS FOUR PAGE LIFT OUT, PAGE 25: Your Goal Planner for a Fresh Start in 2014
www.whyfitness.com.au
2014
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EDITOR’S NOTE with Jen Forster
editor’s note
2014 is well and truly underway and you may be (like me) wondering what on earth happened to January! Well, one down and eleven to go (months that is!). So where is your head at now? Did you make some New Year resolutions? Perhaps you created some goals? For me I absolutely never, ever make resolutions and I recommend banning them from your lives too! But I am a huge fan of creating GOALS, setting my INTENTIONS and taking ACTION.
No one can go back, but everyone can go forward. And tomorrow, when the sun rises, all you have to say to yourselves is: I am going to think of this day as the first day of my life. Paulo Coelho
On 26 January, Australia Day, my kids and I celebrated a massive achievement. On the same day in 2005, I was newly separated and we (my kids and I… well, mostly me actually) decided to go on an adventure. We decided we would climb a mountain, Mt Cooroora in Pomona to be exact. I had never been up this Mountain before but with a picnic to share at the top, we set off. It was rainy, windy and a little bit scary but our GOAL was to climb to the top and our INTENTION was to share a picnic when we got there. All that was required was the ACTION to create the result. And we made it! Climbing that Mountain was metaphorical for me in so many ways. If I could do this with my kids, I could do anything. That day we set another GOAL. To climb Mt Cooroora every Australia Day. Our INTENTION was to make it our new family tradition. Again, all that was required was that on one day, Australia Day, of every year we take ACTION and do what we said we would do. This year marked our 10th Anniversary. We celebrated with friends by raising some money for a new prosthetic ‘Blade’ for our mate, Marc Burton. We have a new GOAL, to raise $4,500 to get Marc his new leg so he can continue to be the awesome athlete that he is, pain-free! Our INTENTION is to continue fund raising until we hit our GOAL. We have raised $1,420 already. Now, we will take ACTION with more fundraising events until we get there. Why am I sharing all of this with you? This Issue is all about ‘2014-Your Plan of Attack’! We have filled the pages with stories, information and tools to help you to make the most out of your year. Plus education, motivation and connection to assist you with your GOALS, your INTENTIONS and your plan of ACTION to make this year your best year yet! Why Fitness Magazine has a planned a massive year and we can’t wait to share our GOALS, INTENTIONS and ACTIONS with you. Watch this space!
Why Fitness Magazine supports local charity Surf Life Saving.
Yours in fun and fitness,
If you would like to donate please email jen@whyfitness.com.au.
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CONTENTS
6 Published by Matters Magazine ABN 95 131 837 833 P. 5444 4456, F. 5302 6609 Noel Burns House 18/21 Nicklin Way, Minyama Editor/Advertising Enquiries/ Photographer Jen Forster, 0403 236 783 or 5444 4456 jen@whyfitness.com.au
Distribution Dranko Magic, 0408 751 863 magic@bmmag.com.au
6 Top Ten Tips to Stick to Your Health Goals by THE HEALTH HOUND.
Creative Director Amanda Opanubi, Proof Designs amanda@proofdesigns.com.au Writers, Columnists and Sub-editors this issue: Alex Mitchell, The Health Hound, Vickie Magic, Craig Harper, Richard Fogarty, Annette Sym, Jennifer Forster, Kaitlyn Akers, Jason O’Pray, Josh Minogue, Gary Martin Distributed from Beerwah to Noosa Proudly printed on the Sunshine Coast by the Ink Spot Commercial Printers, Maroochydore | 5443 5431
8-Stage Tap Water Purification & Mineralisation
12
10
Publisher Vickie Magic, 5444 4456 or 0433 198 868 vmagic@bmmag.com.au
8 FIT AND FAMOUS with Richard Fogarty. 10 FIVE IN FIVE Five Questions in Five Minutes with Luke Ellis, Worlds Toughest Mudder. 12 Chlorine Free Swimming with STAR SWIM. 14 FITNESS SUCCESS STORIES Leaner, Lighter, Stronger, Faster. 16 LOCAL SUCCESS meet the girls from VICTUS HEALTH.
19 WOMEN IN AVIATION Chicks with Wings. 20 YOU ARE WHAT YOU EAT by Gary Martin Living Valley Springs. 22 ASK US WHY? Why Coffee, Why Bucket Lists and Why Planning. 23 WHY COOK with Annette Sym. 24 WHY EVENTS with Cr Jason O’Pray. 25 BONUS LIFT OUT: Goal Planning with Target Training.
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4 ISSUE 9
31 SCAN HERE TO VIEW VIDEO
16
Advertorial Column Column Advertorial Editorial Feature Story Matters
MATTERS PAGES 29 TO 37
Do you know what these are?
14
BEFORE
AFTER
29 – 37 These pages are a great way of getting some great information about a range of different industries, written by someone from within that specific industry. These pages are note self promotional; they are intended for inspiration and education. 38 WHY FITNESS CALENDAR Find out what’s on and where? 39 2014 – YOUR PLAN
We are proud of our innovation of videos at the end of some of our articles. To view the videos, download a QR scanner with your smartphone (the app we have found to be the best so far is i-nigma. Just go to your applications and search for it, then download the free application).
43 Vickie Magic shares her FITNESS MAGIC.
29 GOLFING MATTERS Pelican Waters Golf Club 30 TRIATHLON MATTERS Allez Sport 31 YOUR FOOD MATTERS NEW Natural Earth Health Products 32 CHIROPRACTIC MATTERS Premier Chiropractic
45 LOCAL BUSINESS 45 KAITLYN AKERS tells us how to be BEACH FIT. 46 Find out WHY THIS AND THAT. Check out the ‘must haves’. Something for every fitness enthusiast!
OF ATTACK.
NOT advertorial but EDUCATIONAL INFORMATION from inside specific industries.
42 ARE YOU SCARED TO LAUGH
37 WHY CHANGE with the
OR SNEEZE? Caloundra Bulk
sledge hammer of self
Billing surgery has the answer.
help CRAIG HARPER.
33 DANCING MATTERS NEW Jazzercise Nambour 34 YOUR PERFORMANCE MATTERS NEW Advanced Wellness 35 SWIMMING MATTERS Train Race Inspire 36 ADVENTURE MATTERS MAB Personal Training and Adventures 37 YOUR BRAIN MATTERS NEW UnLoched Potential
Take the Red Pill What’s your plan of attack? There are no limits except those we impose on ourselves. Your mindset is the key to your world of possibility.
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feature
6 ISSUE 9
10
Fitness Goals for the New Year That You Can Actually Stick To
feature
IT’S THAT TIME OF YEAR AGAIN. THE HOLIDAYS ARE OVER, THE GUILT SETS IN AND EVERYONE MAKES THOSE EASIER-SAID-THAN-DONE RESOLUTIONS, TO SHED NOT ONLY THOSE EXTRA HOLIDAY POUNDS, BUT TO MAKE THIS THE YEAR “I REALLY GET BACK IN SHAPE.” BUT DID YOU KNOW THAT A STUDY DONE BY THE WEBSITE QUIRKOLOGY FOUND THAT ONLY 12 PER CENT OF PEOPLE KEPT THEIR NEW YEAR’S RESOLUTIONS? BUT, FEAR NOT, HERE ARE 10 TIPS OLD HENRY HOUND HAS LEARNED OVER THE YEARS THAT CAN HELP YOU MAKE RESOLUTIONS AND SET FITNESS GOALS FOR 2014 THAT YOU CAN ACTUALLY STICK TO.
by Henry Hound
5. An Apple a Day
7. Atta Boy, or Girl
1. Start Slowly
Do you know the apple question? Every time you crave a snack, ask yourself “do I feel hungry enough to eat a whole apple?” If the answer is “no,” you are not really hungry and don’t eat anything. If the answer is “yes,” guess what – eat an apple. They are filling, nutritious and known to reduce belly fat.
No, I am not back to the dog thing, but don’t forget to reward yourself for resolutions kept and goals accomplished. Now that doesn’t mean to go binge on a hot fudge sundae for losing a few kilos, but reward yourself with something you enjoy that does not conflict with your fitness resolutions.
6. Tell a Friend
8. Don’t be Afraid to Fail
Don’t keep your fitness goals and resolutions to yourself. Tell your friends and family about it. Use social media, this will help you build a support system of people to help you achieve your goals and stick to your resolutions on and off-line.
“If at first you don’t succeed…” you know the rest. Don’t be afraid to fall short of your fitness goals or fall flat on your face entirely. You can always start over and “try, try again.”
I know that may sound a bit counterintuitive, but the new thinking among many fitness experts is instead of jumping in and hitting the ground running – start slow with baby steps. Big goals take time to reach. Resolve to lose 20kg by the end of March and you are unlikely to succeed, make it 5kg and you can. Each small victory builds confidence and helps you move to those bigger goals.
2. Get Real This is similar to the idea of smaller goals. Realistic resolutions are the easiest ones to stick to. Forget about ridiculous resolutions like “I will never eat pizza or ice cream again.” Instead, set attainable goals like “I will only eat pizza once a month…”
3. Take Time to Plan It’s OK if you do not start your regimen on January 1st. Take the time to formulate an actual fitness plan and once you have, put it in a prominent place, like on the refrigerator. Take time to plan and realise that your plan will take time.
4. Get A Dog I know what you are thinking and I am not saying this just because of the name on this column - a four-legged friend is a great workout companion that can’t be ignored. Think of all the exercise gear you bought at the beginning of last year with the best of intentions, which by March or April becomes a clothesrack. You can’t do that with Fido. Instead of gathering dust in the corner, he will be there every day wanting to take “you” out for “his” exercise!
9. Focus on the New You Actually picture how you expect to look when you reach your fitness goal. Firmly visualize this ‘after’ picture in your mind, it will help you stay focused on your goals.
10. Shake it Up
Forget about all of the pain and guilt and instead follow these slow but sure tips to a healthier you all year long.
Shake not just your ‘booty’ but be sure to mix-up your whole routine every now and then. Any workout can get boring if it is the same thing day in and day out. It’s easier to stick to it when it’s fun, and it’s easier to keep your routines fun when you keep them fresh. Try replacing Pilates with Zumba or jogging with spinning or Yoga with Tai Chi – you get the picture. The problem with most beginning-of-theyear fitness resolutions is that they tend to take an “all or nothing approach”. Saddled with all that extra holiday guilt and weight, you think you have to run to the gym and workout super-hard to make up for all of the overindulgences. But, that is an approach that is doomed to burnout as quickly and as intensely as it got started. Forget about all of the pain and guilt and instead follow these slow but sure tips to a healthier you - all year long.
WHY FITNESS 7
fitandfamous
What piece of advice would you give to an up-and-coming sports man or woman? Listen to what others say, but trust yourself.
How would someone close to you describe you? Outgoing, a little crazy, fairly bubbly.
FIT AND FAMOUS
with Richard Fogarty Why Fitness Magazine’s Richard Fogarty Fit and Famous sat down with good friend and country singing sensation Livi Robins to find out what the plans are for 2014 for the country singer and Jetts Fitness owner. What would you be doing if you didn’t get into fitness? Well, I got into fitness by default. My husband was a personal trainer and I was a couch potato ... haha! It wasn’t until recently turning 30 that I decided that gravity wasn’t my friend and I should look after myself. When we bought Jetts Fitness two years ago, I started getting PT regularly and enjoyed feeling fit and healthy. What is a surprise factor about you? I’m really shy and nervous underneath. It’s a battle to be confident.
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What is the one thing you are good at (apart from sport)? Well I was never great at sport, except dancing. I was a competitive ballroom dancer growing up we travelled to comps most weekends... But my talent is singing I guess.
When I am not training in fitness I am? A local musician and radiographer.
Favourite sports person? I’m definitely going to say someone that’s physically appealing, Chris Tarrant. Much to the disgust of the men in our family who love the Saints... Oops sorry!!!
WHY Fitness? Because you get one life and one body and you OWE it to yourself to look after it. And it keeps me sane... sort of. Livi Robins
Favourite TV show? How I Met your Mother, Home and Away (I see your eyes roll - my kids love it; we are addicted). Favourite Movie? Muriel’s Wedding... since I was a tot, I loved Aussie flicks. Dumb and Dumber is right up there too. Best sporting memory you have? Winning the 100m in grade 2. I beat Renee Joyce; she was like a cheetah Biggest/best break you ever got? Appearing on X Factor 2010. What is the best advice you have received? Life is not a dress rehearsal (my dad’s favourite line). I now realise he’s right - LIVE NOW.
Business Owner/Youth and Family Mentor/ inspirational Speaker/Fitness Coach/ Life Coach www.richardfogarty.com www.sunnykids.org.au
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SPORTS WISDOM with David Becker ABOUT THE AUTHOR: David Becker has over 25 years’ experience in the sports and fitness industry as an athlete, physiotherapist, author, speaker and trainer. He is passionate in helping individuals reach their sports and fitness goals.
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What are they? The most popular of the “fat burner” supplements on the market were ephedrine-based products which hit the retail shelves in 1993. Ephedrine was immensely popular because you could “feel” it work… you got an “energy buzz.” It is derived from a plant called ephedra (also known as ma huang) and works as a metabolism- stimulating agent that helps with the release of stored body fat. It was banned and taken off the market in 2004 - the reason given to the public was the concern about adverse effects and safety. As a result supplement companies have looked to alternative ingredients to get the same fat burning effect without the side effects. Designed with a blend of natural ingredients such as oils, roots and plant extracts, ‘stimulant free’ fat burners optimize fat burning with the following ‘stimulant-free’ ingredients: • • • • •
Green Tea Extract L-Carnitine CLA (Conjugated Linoleic Acid) Ginger, Cayenne, Grapefruit Branched Chain Amino Acids
Do you need them? The research on ephedrine-free fat burners is ongoing and I strongly believe a carefully designed high intensity exercise and structured eating plan will likely to produce better weight loss results in the long term.
What do they do? In a nutshell, the compounds that are included are meant to reduce appetite, increase your metabolic rate and promote fat burning. For example, the active constituents in green tea are catechins that possess potent antioxidant activity. Research also suggests that it may also stimulate thermogenesis, increasing calorie expenditure, promoting fat burning and weight loss. How do you take them? Taking your fat burner about 30-60 minutes before your workout is best. If you plan on taking two doses per day, take one early in the morning and one in the late afternoon. Always start out with the lowest dose recommended on the product label - this is the most efficient way to test your response to the product and never consume more than the maximum recommended dosage. SUPASHAPE’S AMINO CHARGE: Supashape’s Amino Charge provides a unique matrix of rapidly absorbed Branch Chain Amino Acids (BCAAs) and other naturally energising free-form aminos, Nitric Oxide (N.O.) boosting compounds to improve blood flow and muscular performance, herbal “cardio-boosters” including guarana, green tea and green coffee bean extracts for mental focus and physical energy and last but not least a fat metabolising support complex.
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To order, contact David Becker on 0401 387 178 www.sportswisdom.com.au WHY FITNESS 9
fiveinfive
FIVE in 5
10 ISSUE 9
fiveinfive
Luke Ellis
WORLD’S TOUGHEST MUDDER! Transcribed by Josh Minogue Luke Ellis is an ordinary, Sunshine Coast family man who with only one Tough Mudder event under his belt, landed himself a chance to take on the world’s toughest obstacle race, The World’s Toughest Mudder. Only catch, he had just 12 weeks to prepare! He got roped into his first obstacle race with his mates at Tough Mudder Sunshine Coast. From there his journey to the World’s Toughest Mudder (WTM) began. All he had was the support of his wife Kristy (herself a two time former World Ironwoman Champion) and his 12 week plan. WTM only takes the top five per cent of all Tough Mudder finishers globally and invites them to the granddaddy of all obstacle races in New Jersey in the United States of America. Twelve hundred entrants race continuously for 24 hours trying to complete as many 8km laps as possible. If that doesn’t sound hard enough, each lap has 26 separate stations where entrants are forced to swim, climb, run and jump over some pretty insane obstacles that generally involve heights, mud, being electrocuted or a combination of all three. After finishing Tough Mudder Sunshine Coast, Luke conferred with his wife Kristy about possibly going to WTM and with her support, he set himself a 12 week program and the goal of finishing in the top 100. “Kristy was four months pregnant at the time and was amazing, so supportive. We both knew I had 12 weeks to get ready and that would be a challenge; in hindsight I really needed 12 months” “Very early on I looked at what things worried me the most. I realised it was the cold, my running and the fact I had only ever completed one obstacle race in my life; so I worked on fixing those first”, said Luke. Luke began running. Starting out at only 10km a week, he gradually built himself up to be regularly
running 80km a week, although this was as normal as training got. Due to the balmy weather here on the coast and the fact that it would be considerably colder in New Jersey, he took to running at 3am in a wetsuit (to the bemusement of some police officers and party goers.) Then when this wasn’t punishing enough, he managed to borrow a cold room and a treadmill, to run in freezing temperatures. Luke went to ‘Extreme OCR’ who had a purpose built training track for obstacle racing. He threw himself into learning to overcome his weaknesses and learnt to push himself in different ways. Luke made his 12 weeks count in every way, he had a plan and he smashed himself to make it happen. But the race didn’t exactly go as expected, despite his preparation.
At that point I had dropped to around 350th place, but I slowly kept going and worked my way back up to my goal,” said Luke. For the record Luke finished an amazing 89th place, completing 12 laps of the course in 24 hours. Luke learnt a lot from his journey to WTM but some of the biggest lessons didn’t come until after the experience. “I wasn’t really looking at the big picture while I raced, but when I arrived at one of the pit stops in the mid-afternoon there was talk among the racers that an entrant had broken his ankle and was forced to withdraw. The crushing part for the man was that he was actually leading the race by an entire lap at the time. It made me realise things can always get worse” said Luke.
“When it came to race day, I started better than expected and was sitting around the top 100 mark... Then my day almost finished. I had lost my watch early and started to cramp very badly from undereating and then on my third lap my race seemed done. On an obstacle called the leap of faith (think a jump from a five metre tower) I felt a twinge in my left knee; when I stood up I could barely walk. I hobbled back to the pit stop where Kristy was waiting.”
Luke’s ‘Plan of Attack Tips’ outline three main points in taking up any kind of challenge.
“Kristy really was amazing, at this point seven months pregnant, climbing over fences, trudging through mud and being so supportive. She reminded me of my goals and it inspired me to get back on the course and keep going.”
Finally, be adaptable in all areas. There will be hurdles in whatever you do; just as everything didn’t go to plan for Luke in WTM you have to be able to overcome these and move forward.
SCAN HERE TO WATCH OUR FULL INTERVIEW WITH LUKE
Firstly, decide your goal. Know where you are going. The next point is almost more important; identify your weaknesses and your fears. Once you know where and why you will struggle you can turn them around, work hard on them and improve them.
We asked Luke - what was his ‘Why’? Why did he choose to put himself through so much punishment in the world’s most challenging events? His answer was amazingly simple: “I do this because I love it; I’ve learnt that you should never set a goal around something you don’t enjoy. If you have a goal and don’t enjoy the road to getting there, find another way.” WHY FITNESS 11
localinnovation
Chlorine free swimming has arrived
Join with a friend, mention this ad and receive 50% off the induction fee 33 Runway Drive, Marcoola / phone 5448 8890 email team@invigr8.com.au web www.invigr8.com.au 12 ISSUE 9
SAUNA CARDIO CRECHE WEIGHTS CLASSES MASSAGE WEIGHT LOSS PERSONAL TRAINING
localinnovation
Star Swim School is a learn-to-swim Centre that offers a fully-accredited program for all ages, from babies to adults. Also on offer is junior through to adults squad training in their six lane, heated, 25m pool. The most recent and exciting development at Star Swim School is their newly converted 10m heated Mineral Magnesium pool. This is a unique offering here on the Sunshine Coast. So what are the benefits? Water which is rich in magnesium & potassium minerals. Water that never leaves a chlorine smell or salty residue on your skin. Swimming togs do not perish quickly. Hair stays blonde – no more ‘green’ streaks! Provides the ability to swim without goggles.
Pool water that is extremely gentle and therapeutic on sensitive skin. Particularly beneficial to allergy-prone skin. Water that is therapeutic for your body and beneficial for your health and well-being. How does it work? The filtration system converts magnesium minerals into magnesium hydroxide (also known as milk of magnesia) which acts as a natural coagulant and flocculent that filters out the tiniest of organic impurities. The filtration system then generates a non-synthetic chlorine as a natural by-product which acts as a sanitation system to protect the integrity of our water quality.
over 30 years’ experience in learn-to-swim and coaching. Star Swim School also offers Aqua Aerobic classes, a cafe and light kiosk area. A viewing area adjacent to the 10m pool provides a comfortable area for parents to sit and watch their child swim, whilst also providing toys and a DVD setup to entertain those siblings not swimming. Programs are also being developed with other local businesses such as Tri-Alliance, Suncoast Fitness and Ocean Performance Centre here on the Sunshine Coast.
Conveniently located in Maroochydore, their friendly, professional, qualified staff have a combined total of
TRIATHLON HAS A NEW CLUB ON
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feature
SUNSHINE COAST FITNESS SUCCESS AFTER
Brad Longfield, 35 When did you begin on your journey? I began my weight loss journey in 2007 around the time of a mate’s wedding where I needed to buy a bigger suit. The journey has been long and arduous and continues daily. My plan is to get to 85kg by the end of 2014. What kind of results have you achieved? I have two bad knees, one in very poor condition, so it AFTER limits what I can and cannot do. I have to adjust my training around this otherwise I get injured and fall behind (again). My weight has fluctuated over Christmas like most people, but it was laziness that caused it. When I was 140kg I couldn’t even run the length of a rugby field without sucking in everyone else’s oxygen. In September of last year I completed the 70.3 Race at Mooloolaba (Half Ironman – the run was 21km) just past my goal time. How have you achieved your results? Change in lifestyle and eating habits. I have been fortunate to have people around me who have taught me so much about food. I love food so it’s more about control nowadays. Training-wise I get bored very easily so I am always looking at other things to try. The training I do with Atlas Multisports has been my absolute favourite because of the variety. Add to that some gym and yoga sessions and it’s a perfect mix for me. Triathlon is an amazing sport and the people involved all have their own story. I encourage anyone to give it a go at least once; worst thing that can happen is you might meet some awesome people. Is there anything unique about your story that you feel is relevant to share with us? You either want it or you don’t. If you don’t, then BEFORE don’t complain about the ones that do. We all whinge so much these days instead of just getting up and doing it. Sleep-ins are for Sunday, if you want one; the rest…get out of bed and do something.
Libby Anderson, 48 When did you begin on your journey? After my birthday last year on 10 January, I decided I had to do something. The before photo is actually what shocked me into realising just how much weight I was carrying. What kind of results have you achieved? I have lost 25kg. I am stronger and so much fitter. I now feel happy to go to the beach in my togs. It has changed my confidence and my life. How have you achieved your results? Before I was doing two or three pump classes a week. I realised this was clearly not enough. Now in an average week I do three body pump, three body combat, two cross training workouts, one body step, one cardio circuit and a couple of one hour walks. I also watched what I ate and cut out bread. I believe we need to change the way we think; we need to think positively but be realistic. Is there anything unique about your story that you feel is relevant to share with us? I have alopecia. I thought that maybe, perhaps, losing weight might help my hair grow back - it hasn’t … My gym also changed owners and I feel that the wonderful encouragement of the new owners helped to get me through. I also have very supportive friends that have helped and encouraged me the whole way.
BEFORE
SCAN HERE TO LISTEN TO BRAD’S FITNESS SUCCESS TIPS 14 ISSUE 9
SCAN HERE TO LISTEN TO LIBBY’S FITNESS SUCCESS TIPS
feature
SUNSHINE COAST FITNESS SUCCESS
Bruce Conrad Williams, 54
BEFORE
When did you begin on your journey? On New Year’s day 2011 it suddenly hit me that old ways won’t open new doors. Success was great, but it left me fat, lazy and unhappy. It was time to think differently and make new choices. Time to ditch my comfort zone and live! What kind of results have you achieved? I’ve shed over 20kg, done the bike leg of the Mooloolaba Tri, run 10k at the Sunshine Coast Marathon, and for the past three years I’ve been fitter and healthier than I was at 30. I’ve switched gears from desperation to inspiration! And the best part? I now get to teach others how to achieve the same results. I love what I do, and do what I love. How have you achieved your results? Mastering emotions and mindset. Setting a clear vision and intention. Focussing on goals congruent with my core values. Taking consistent action. Turning every fear into fuel. Getting a mentor and coach. Hanging with like-minded people. Expressing love and gratitude. And following the ancient wisdom – know yourself, be yourself, love yourself. Is there anything unique about your story that you feel is relevant to share with us? We are all unique, every one of us! And that’s really the key to my story, to everyone’s story. Comparison is the thief of joy. Stop trying to be someone else and just be YOU. Find out who you truly are and just BE that person. I’m the most ordinary person I know. But hey, if I can do it anyone can!
SCAN HERE TO LISTEN TO BRUCE’S FITNESS SUCCESS TIPS
AFTER
AFTER
Vanessa Jamison, 37 When did you begin on your journey? September 2011 was crunch time for me. Self-belief was the hardest thing to achieve. I’ve learned that self-belief can only be achieved by our own attitudes and actions. What kind of results have you achieved? BEFORE I’ve found my zest for life again!!! While losing 40kg I found a love for exercise and weight training. I love my new-found strength. How have you achieved your results? Setting realistic goals, weekly menu plans and bulk cook ups for when I’m busy has helped. Learning that consistency is KING has been the key to my results so far. Is there anything unique about your story that you feel is relevant to share with us? I lost my son to spinal muscular atrophy when he was 10 weeks old - grief and depression had me hiding from the world. A wise man once said “Happiness is not something ready-made, it comes from your own action”. The thing that drives me now is that my life has morphed into something I never, ever expected.
SCAN HERE TO LISTEN TO VANESSA’S FITNESS SUCCESS TIPS WHY FITNESS 15
Victus Health
– your solution to food intolerances and allergies Pauline O’Sullivan and Michelle Kazukaitis are the co-founders of Victus Health. They first met as new mothers in 2001, when they both had just relocated with their husbands to the Sunshine Coast (Michelle from New Zealand after a stint in Melbourne and Pauline from Brisbane).
HERE TO LEARN MORE ABOUT VICTUS HEALTH
16 ISSUE 9
When they met they were both feeling a bit out of their depth adjusting to new motherhood in a new location with limited social support networks. They became each other’s lifeline and enjoyed many fun adventures, discovering the Coast together with their babies in tow. When the idea was raised, it was a natural progression to go into business together in 2010. The inspiration for Victus Nutrition’s core functionality arose from the difficulties Pauline experienced, implementing supervised elimination diets to identify and treat her daughter’s multiple food intolerances. This situation inspired them to create a digital solution to make complicated diets easier to adopt. Critical to this was developing a software database that would ensure that recipes and ingredients could be accurately sifted according to their scientific classifications. Pauline and Michelle concur “It has taken us nearly four years but our innovative nutritional database contains the most extensive and reliable data classification system available. We now have a wholefood recipe database of 1500 tailored, delicious recipes and within that database we have individually tagged over 500 ingredients for 50 different dietary parameters”. Victus Nutrition’s has been designed for practitioners conversant in a range of dietary treatment options.
The extensive range of diet and ingredient filters makes it easy to create individualised treatment plans. The software program enables health practitioners to design truly personalised nutrition programs for their patients, using a specially-designed, cloud based, digital platform. By selecting or eliminating ingredients and filters for multiple healing diets, licensed practitioners can create unique nutrition treatment plans according to their patient’s individual health needs. Their patients access their treatment plan and tailored recipes at home, on their smart device or computer, using their personal login. This issue of Why Fitness is all about ‘2014 – Your Plan of Attack’. We asked Pauline and Michelle to share their three ‘business success strategies’ and why? Pauline says: “To be successful in business you have to be prepared to work extremely hard, be persistent and believe in the value of what you are creating. You never really know how long it is going to take to attain success, (especially if you are creating something totally new and innovative) so you need to have the courage of your convictions”. Both Pauline and Michelle agree: “Be clear on your vision!
Staying focused on the needs of those for whom we were creating our platform, has enabled us to remain persistent in the face of many obstacles. Without this focus, it would have been hard to justify the sacrifices that our families have had to make, to enable us to come this far”. Michelle says: “If you want to do something, don’t get analysis paralysis, make a start and adapt as you go because that famous quote is true – ‘Boldness has genius and power in it’”. When you are not pouring over recipes what do you do for fun? (Both) When they are not pouring over recipes Pauline and Michelle love spending time with their families enjoying all that Sunshine Coast has to offer. “We love living here.” We asked Michelle and Pauline, What’s your why? Why do you do what you do? “The four years we have spent researching and developing the foundations of the ‘Victus Nutrition’ platform, has given us a deep understanding of the difficulties for both patients and practitioners when it comes to applying nutritional solutions. We are really inspired by the potential that our platform has to empower practitioners to more effectively and efficiently deliver the most advanced nutritional solutions to their patients and to facilitate easier adoption, faster recovery and better health for patients.”
Learn to swim chlorine free! LEARN TO SWIM PROGRAMS FROM BABIES TO ADULTS. FIRST LESSON FREE!
Unique on the Sunshine Coast 10m heated Mineral Magnesium pool
Rich in magnesium and potassium minerals
Gentle and therapeutic on sensitive skin
No chlorine smell or salty residue
Doesn’t ruin your clothes and blonde hair stays blonde
Swim without goggles
Water that is beneficial for your health and well-being
5/81 Wises Road, Maroochydore (Opp. Meatworld and near Maroochy Beach Gymnasium) 5451 0020 star_swim@ymail.com
starswimmaroochydore www.starswimschool.com
AQUA AEROBICS // CAFE AND KIOSK // SQUAD - JUNIOR TO ADULTS WHY FITNESS 17
Don’t just sit and wait for life to come to you, you have to take things into your own hands and make the decision to retreat, learn, rejuvenate and then know what your actions are, when you return to your life.
2014 RESOLUTIONS
Join Cyndi O’Meara, nutritionist, best-selling author and international speaker for 3 days on the Changing Habits health retreat from September 12th to 14th in Queensland’s beautiful Noosa.
Changing Habits resolutions for 2014. Let’s get back to basics! Ignore all the multiple ingredient packaged foods and concentrate on going back to real foods! Fruit, vegetables, nuts, seeds, legumes, whole grains, meat, fish, poultry, herbs and spices are essential pantry ingredients plus good quality dairy (real milk and great yoghurts)!
Just you and a small group of 40, hidden away in a tranquil location, for a weekend to turn your health and your life around.
This Health Retreat will make lasting transformations, by teaching you easy and inspiring strategies to implement healthy changes into your life. All meals, accommodation, cooking demonstrations, yoga, exercise and much more included in the one price. This retreat only happens once a year and spaces are limited – so book now for a life changing experience. Payment plans are available by contacting events@changinghabits.com.au For more information and to book go to www.changinghabits.com.au
• Eat Real Food • Waste Less Food • Buy Local and Support Small Business • Learn to Cook a New Dish Each Week • Eat Out Less • Make Your Lunch Instead of Buying • Buy and Eat Organic • Start Growing Your Own Foods
Health Reboot Pack $118.00 (RRP $131.90)
Come and talk to us! Combining Changing Habits Supreme Green Blend, Colloidal Minerals and the Probiotics is just what you need to help you get back into living again! At Changing Habits we don’t guess about how many nutrients the body needs; we let thousands of years of humans eating plant based foods without modern diseases, be the expert. Changing Habits Supreme Green Blend, Colloidal Minerals and Probiotics delivers just that...incredible amounts of nutrition in just one spoonful.
Did you know? Our is Changing Habits office re he c open to the publi t! on the Sunshine Coas Office Hours: Monday-Friday, 9am – 3pm Unit 1/25 Premier Circuit, Warana Ph 5493 7135 | Fax 5437 7084
www.changinghabits.com.au
C hicks with Wings
localhighflyers Thirty-seven countries on four continents have taken part in this celebration since it was established in 2011. Over the years more than 80,000 girls and women have discovered that the air space industry is for them too and more than 9,000 discovered flying in a small aircraft for the first time. The team at Inspire Aviation is focused on providing the opportunity to as many ladies and girls to be a part of this annual event by offering free single circuits over the beautiful Sunshine Coast (free circuits are strictly limited, so don’t miss out). “We are extremely proud to be the only flight training facility in Queensland to be a Certified Women Friendly Organization for 2014, and the only facility on the Sunshine Coast involved with this fabulous event,” says Leanne Fulton, CEO of Inspire Aviation. Once you have experienced the ‘best office in the world’, Inspire Aviation offers flight training packages to really ‘wet your wings’! Any girl or woman, anywhere around the world, who goes on a discovery flight during the 2014 Women of Aviation Worldwide Week (3-9 March, 2014) may be eligible to win the Sennheiser Award “First –ToSolo Challenge” of $1,500 USD for flight training. To qualify for the prize, girls and women must go on a commercial or free discovery flight between 3-9 March, 2014. For more information please visit www.womenofaviationweek.org/rsvp/caloundra/
Local flying school Inspire Aviation brings international aviation celebrations to the Sunshine Coast, in partnership with the Institute for Women of Aviation Worldwide. The Institute of Women Of Aviation Worldwide (WOAW) is delighted to announce that the annual Women Of Aviation Worldwide Week celebrations are heading to Australia. In fact the celebrations will be held right here on the Sunshine Coast at Caloundra Airfield through Inspire Aviation.
To chat with the Inspire Aviation team, book your free circuit or discovery flight and for more details of our Women of Aviation Worldwide celebration day at Caloundra Airfield, phone 1300 522 833 or email fly@inspireaviation.com www.inspireaviation.com
With 23 years experience, Living Valley Springs are the specialists in weight-loss, rejuvenation, pampering and developing personalised healing programs. Ten days at Living Valley Springs can promote healing, restore energy and provide you with solutions for the long term.
WHY FITNESS 19
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YOU ARE WHAT YOU EAT!
Another Christmas and New Year have passed and we are already speeding through 2014. Many say that time seems to be accelerating in this world and that more demands are imposed on us each and every year. Keeping our systems serviced and properly maintained is indeed the ultimate challenge. In 1993, Len and Doris came to my office for a naturopathic consultation. Len was 95 years old, fit and full of personality. He said that Doris was his second wife, as his first wife had passed away nine years earlier. He explained that he had gone to a lot of effort to find a younger woman the second time. Doris was only 72. The reason for their visit was to find out what could be done to improve Doris’ health. Over the previous twelve months her health had declined significantly and Len felt that he was getting too old to find a third wife. After a full examination of Doris’ medical history and blood chemistry studies, I recommended that she should attend a ten day program at Living Valley Springs, during which she could receive appropriate treatments, education and a little reconditioning. I also explained how important it was for her to regain an effective level of fitness, even at 72.
by Gary Martin ND, Living Valley Springs Often, like cars, our bodies fail to give optimum performance when they are not properly tuned. A ten day program would provide a wellneeded tune up for Doris, promoting better energy levels, a feeling of wellbeing and hopefully a longer life. One month later, Len and Doris both checked in for ten days. While Doris was receiving a variety of remedial treatments, attending exercise classes and enjoying steam saunas, Len pursued his own activities, running up the mountain every day and entertaining the other guests. He had a brilliant sense of humour. I followed him around with a notebook in hand, as I was eager to find out how a man of his age could be so fit and mentally sharp. Then, one day he sat down and told me all of his strategies. 20 ISSUE 9
At age 16, Len purchased a book which detailed eight basic principles for achieving optimal health and longevity. For nearly eighty years he had steadfastly applied each one. He explained that fitness is not achieved merely through the performance of regular exercise. There are seven other dynamics, he believed, that feature heavily in the determination of one’s strength. He talked a lot about balance between physical, emotional, spiritual and social health as he told me story after story about his abundant life adventures. Attitude was his central pillar for keeping all the other activities in equilibrium. This was evident every time he entered the common lounge area. Within a few minutes all the other guests were laughing their heads off, while Len just stood there with a straight face. He always had something funny to say and he excelled at making people
laugh. As much as I could determine, Len had never allowed the issues of life to get on top of him. He enjoyed every moment as he focused mostly on what he could do for others. He thrived on promoting happiness. Len exercised every day. He was an avid gardener and he enjoyed daily walks. During his younger years, Len maintained good muscle integrity through regular weight training. He believed that strong connective tissue is critical in the maintenance of good health. He also emphasised the importance of breathing correctly. He said the nose is made for breathing in and out. It humidifies and filters the air, while regulating the blood gases. Mouth breathing, snoring, etc. upsets the balance between oxygen and carbon dioxide, stressing smooth muscle tissue and resulting in a variety of ailments.
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Sunlight was also one of Len’s key fitness factors. He knew his stuff. Sunlight, he said, hardens the bones, modulates cholesterol, lowers triglycerides, kills bacteria, increases blood volume, boosts the immune system, regulates blood pressure and increases glycogen, which supports muscle integrity. Rest was another one of Len’s laws. He retired by 9:00pm every night in order to maximise repair and maintenance. The powerful antioxidant hormone, melatonin, is produced in the brain in higher amounts pre-midnight, in darkness. By getting three hours of pre-midnight sleep every night, Len was able to support his rigorous exercise regime with optimal repair-sleep.
He also started the day with a huge
I learned a lot from Len and I felt
drink of water and a dash of lemon.
privileged to be able to sit at the feet of a
“Muscles won’t work properly when
healthy 95 year old. He left Living Valley
they are not adequately hydrated,”
Springs refreshed with a reconditioned
he said. He actually consumed about
wife. Doris called me two years later to
two litres of water each day. Len also
advise that Len had passed away. He
talked about temperance. He never
was in the garden, whistling and singing
smoked or consumed anything that
while collecting some vegetables for
would potentially compromise his
lunch. As he approached the house
health. Sound boring? Well, Len had an
he fell and was unable to get up. Doris
incredibly enjoyable life. His abstinence
called the ambulance and both were
from harmful substances gave him
taken to hospital. As Doris waited
Hydration was another of Len’s secrets. He drank a lot of pure water at regular intervals throughout the day.
He avoided refined, processed foods
the assurance of mental lucidity and fitness in his old age. In any case, he said that there were enough healthy options available so that he never needed the stimulants. As far as food goes, Len ate as natural as possible. and he ate plenty of good fats. He believed that refined sugar was poison.
outside Emergency a young doctor asked her to come inside. There was Len lying on the table with a big grin, ear to ear. He had gone. Doris asked the doctor why Len was smiling if he was dead. The doctor stated that he had never seen that before. Wouldn’t you smile at the end of such a perfect life? www.lvs.com.au WHY FITNESS 21
askuswhy
Ask us
why?
by Josh Minogue
Why... COFFEE? Is there anything better than sitting down after a morning workout in your favourite cafe with a cup of freshly roasted coffee?? It is the morning ritual that most of us could not live without and we are certainly not alone; the international coffee organisation estimates that roughly 1.6 billion cups of coffee are drunk daily around the world both at home and in our favourite little cosy cafes. The health risks and benefits of coffee in its various forms are regularly debated and argued. While coffee has been linked to higher cholesterol, anxiety and various other lifestyle diseases in the past, it is now accepted that in moderation, the health benefits outweigh the risks and it is certainly beneficial as a part of a balanced diet. We have to admit that there is some difference in the nutritional value of a skinny flat white and a triple shot cookie dough frappe with extra cream and caramel; although if you haven’t tried the latter maybe treat yourself one time. Despite this, in moderation it is hard to disagree that a cup of your favourite brew will not only brighten your day but help you survive it as well!
Why... BUCKET LIST? To have a ‘Bucket List’ has become a global craze which is encouraging many to step outside their comfort zone and do things they never thought possible. Made famous by the 2006 movie by the same name, Jack Nicholson and Morgan Freeman play two men on their death-beds who set out to do everything they had dreamed of as children before they ‘kick the bucket’. Today everyone is creating their own bucket lists with everything and anything they can imagine being included; and that is the key to a truly amazing bucket list. Not everything on the list may be achievable but having the goal and ambition to do incredible things drives people to extend themselves in everyday life! No bucket list item is too far out or ridiculous. On researching this piece I came across one man who had achieved his number one item of completing the Hawaiian Ironman but was yet to complete number two which was to eat five pounds of bacon (yes you read that right). It should be individual and most importantly excite you personally. So spend five minutes dreaming about what weird and wacky things in the world of fitness, travel, adventure and food that excite you, put them on your ‘Bucket List’ and go out and achieve them!
22 ISSUE 9
Why... PLANS AND PREPARATION? Having a fitness plan can be difficult for most of us. We’re not all trying to win a grand final, gold medal or break a record, but a plan should be the most essential part of your new year fitness regime. Improving your fitness should be like travelling to a new destination and your plan is the road map to get there; without it you may be moving but not getting any closer to your goal. Regardless of what your fitness goals are in 2014, whether it is to lose weight, run a marathon or beat your personal best, the initial step in achieving this is to have a plan of how you will achieve it. Outline your short and long term goals, deadlines, potential changes if things aren’t working and, most importantly, why you are taking your fitness journey. This will not only give you confidence in what you are doing but will give you motivation for why you have taken up this challenge, when things become hard. “Failing to plan and prepare is preparing and planning to fail” may be an old saying, but it rings true and should be at the heart of your 2014 fitness ambitions.
whycook
Savoury Pikelets MAKES: 40 party size Recipe from SYMPLY TOO GOOD TO BE TRUE BOOK 6
WHY COOK with Annette Sym Here is a ‘plan of attack’ when snacking: 1. Having a healthy breakfast each day will kick-start your metabolism and helps with the morning munchies. 2. If you crave sugar, this could be a sign that your body may need protein, not a Mars Bar. Grab a slice of low fat cheese on a rice cracker or ryvita and add some slices of tomato for variety. 3. Drink lots of water and stay hydrated throughout the day. This will stop you being confused with signs of hunger vs dehydration.
3 egg whites ½ cup carrots grated ⅓ cup zucchini grated 2 tablespoons shallots finely sliced ½ teaspoon white vinegar 1¼ cup skim milk 1 tablespoon Flora Lite® margarine melted 2 tablespoons finely grated parmesan cheese 3 tablespoons seeded mustard (in jar) ½ teaspoon crushed garlic (in jar) 1 teaspoon salt-reduced vegetable stock powder pinch pepper 1½ cups self-raising flour cooking spray In a medium size mixing bowl beat the egg whites for one minute using an electric beater. Fold in carrots, zucchini and shallots and combine. Add vinegar to milk then melted margarine to milk and pour into mix. Add parmesan cheese,
mustard, garlic, stock powder and pepper and fold together until blended. Sift flour into bowl in one go and fold gently until combined. Coat a non-stick frypan generously with cooking spray then drop a tablespoon of mixture onto hot frypan. Try and keep to a similar round shape. When mixture starts to bubble turn pikelets over and cook other side for a few minutes. Repeat this step spraying with cooking spray each time until all mixture has been used making 40 party size pikelets. Topping suggestions: Pipe a small amount of low-fat cream cheese or a slice of low-fat cheese and top with any of these options such as a small slice of avocado, lean ham, smoked salmon, quarter slice cherry tomato, capsicum, cucumber, tomato relish or low-fat hommus. Or just have plain with a little low-fat margarine. Variation: For normal size pikelets make approximately 24. Suitable to be frozen. Annette Sym is an international author and speaker and the creator of seven bestselling low-fat cookbooks Symply Too Good To Be True.
4. For a sweet snack have fresh fruit, diet yoghurt, low fat custards or diet jellies. Raisin toast or a high fibre cereal with skim milk are good sweet snacks as well. 5. Pretzels, rice crackers, roasted chickpeas, nuts, low fat popcorn, celery and carrots are healthy snacks that have a bit of a crunch to them.
WHY DOES FITNESS MATTER TO YOU? Why Fitness Magazine, the Sunshine Coast’s ONLY Fitness Magazine Like this
Would you like your logo for FREE in Why Fitness Magazine?
Simply spend 30 minutes with us or refer a business to us. It’s that easy, with absolutely no obligation.
Don’t miss a single issue! Why not subscribe to Why Fitness Magazine? You will receive every issue, delivered directly to you.
JUST $60.50 per year! Contact Jen Forster on M. 0403 236 783 E. jen@whyfitness.com.au www.whyfitness.com.au
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WHY FITNESS 23
whyevents
Did you make a New Year’s resolution and have already lost your way? Here’s an idea … it’s not too late to commit to one of the Sunshine Coast’s many awesome events on the 2014 calendar.
WHY EVENTS with Jason Opray
There are so many to choose from. Maybe start off small, with the family friendly, really colourful and fun 5km Color Run event. Or consider teaming up with some friends and training for either the swim, bike or run leg of the Mooloolaba Triathlon Festival. For the big hitters amongst us, there’s Tough Mudder, the Sunshine Coast Marathon or 70.3 Ironman, or how about all enter all five of these events! The Sunshine Coast provides countless opportunities region-wide to participate
in sporting events from local community netball carnivals to major elite endurance competitions. There really is something for everyone to commit to now, stick with and have a go! Seriously, with a backyard as beautiful and diverse as ours to explore, what’s stopping you? Start your year getting healthy and active. Your choices range from hinterland trail hikes to beach runs and the events themselves are often set in absolutely spectacular backdrops. There’s nothing to lose - GO FOR IT!
Jason O’Pray, Economic Development (Tourism, Sport and Major Events) Portfolio, Division 8 Councillor.
e e r r o o t t s s n n i e e i i s s u u S S MeMeet et
erber th Dthec bm m e e c e D 4 4 1 1 y y a a d d SatSuartur 2pm 0a–m2–pm 10a1m DO YOU KNOW HOW TO BACKWASH YOUR SAND FILTER? SCAN HERE
“For your family’s sake, ask Swimart to test your water.” Susie O’Neill
Phone 5493 2550 Shop 16,Shop 16, Currimundi Currimundi Market Place Market Place Nicklin Way Nicklin Way
Currimundi Currimundi
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24 ISSUE 9
6/11/13 3:12 PM 6/11/13 3:12 PM
A PULL OUT GOAL PLANNER FOR YOU TO MAKE A 14 0 2 IN T R A T S H S E R F
s happen!! te... AND make change sla e th n ea cl to e tim Now is the BE? ng – what would you hi yt an BE d ul co u yo If DO? ng – what would you If you could DO anythi u HAVE? ything – what would yo an VE HA d ul co u yo If
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www.facebook.com/targettrainingsunshinecoastwidebay WHYFITNESS FITNESS25 2 WHY
8 for See page 2 structions complete in ll out on how to fi s these table
Goal Wheel
Personal Development
Dare to Dream
Family & Relationships
Me
Health & Fitness
Finance & Career
PHONE TODAY 5452 7722
We TARGET your training needs.
Servicing all of Queensland and Australia. 3 26ISSUE ISSUE99
Smarter Goal Planner One goal per planner, copy this template for additional goals.
Be SPECIFIC S ____________________ ____________________ ____________________ ____________________ ____________________ ____________________
How will you R REWARD ____________________ congratulate yourself? ____________________ ____________________ ____________________ ____________________ ____________________
E
ENTHUSIASTIC Are you excited? ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ T
can you MEASURE your results M How ____________________ ____________________ ____________________ ____________________ ____________________ ____________________
Goal
ACTION will you take A What ____________________ ____________________ ____________________ ____________________ ____________________ ____________________
will you be R REALISTIC ____________________ able to commit? ____________________ ____________________ ____________________ ____________________ TIME FRAME eg. by 30 June, 2014 ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________
www.facebook.com/targettrainingsunshinecoastwidebay WHYFITNESS FITNESS27 4 WHY
GOAL PLANNING WITH CATH MOLLOY Cath Molloy is the owner of Target Training and was recently awarded the 2013 AIM Excellence Awards Sunshine Coast Manager of the Year. She has over 25 years expertise in the delivery of services, sales and training.
flowing, which is a reflection of the way the brain thinks through imagination and association.
“You can be and do whatever you choose. Often the crazy ideas are the ones that change the world.”
The mind map helps us to reflect externally what is going on in our head – and the tried and trusted ‘Smarter’ goal setting method helps us gain better success in our achievements.
The best time to start planning is NOW! Mind mapping is a process we use to release our thoughts and make our brain happy. This wonderful method of making our goals
You will be surprised how many ideas you will generate once you start.
come to life in colour allows us to be more free-
MIND MAP
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M ____________________ ____________________ ____________________ ____________________ ____________________ ____________________
Goal
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Step 1.
Let’s start by watching Tony Buzan: http://m.youtube.com/ watch?v=MlabrWv25qQ&desktop_uri=%2Fwatch%3Fv%3DMlabrWv25qQ Creating a map is a very simple process after watching the video.
Step 2.
‘S’ Be Specific: Why? eg. fitter, healthier, confidence, energy
Grab a sheet of paper to create your MIND MAP and colour your world. (Use the sample provided or create your own tree with one central idea.)
‘M’ Measure: eg. 1kg per month for 6 months
Step 3.
‘A’ Action: What needs to be done? eg. visit doctor, diet, exercise
Transfer one exciting idea from each section on your MIND MAP to the GOAL WHEEL.
‘R’ Realistic: Can it be done? eg. holidays, Christmas
Step 4.
‘T’ Time Frame: eg. by 30 June, 2014
Put your photo or draw a picture of yourself
‘E’ Enthusiastic: ‘E’ is also for ‘Evaluate’.
in the middle of the GOAL WHEEL.
Monitor to keep on track
Step 5.
‘R’ Reward: My personal favourite… Congratulations!
Choose a goal that excites you and that you can take action to achieve
It’s not what we know but what we practice.
in 6 months. Transfer it to the centre of the SMARTER GOAL PLANNER.
Never underestimate your power of intent and action.
Step 6.
To attend a workshop and make
Complete the SMARTER GOAL PLANNER, write down your specific goal,
your dreams a reality please contact
eg. “I want to lose 6kg by 30 June 2014”.
catherine@targettraining.net.au
PHONE TODAY 5452 7722
We TARGET your training needs.
Servicing all of Queensland and Australia. 1 28ISSUE ISSUE99
A ____________________ ____________________ ____________________ ____________________ ____________________ ____________________
LA AV AI
with Tim Gall | Pelican Waters Golf Club
NO W
Golfing Matters
BL E
matters
GOLF LESSONS – SHOULD I HAVE THEM? Golf is like any other sport where it takes time to gain confidence to play proficiently. Some people pick it up very quickly and others have to persevere to grasp the game. One of the common mistakes most people make is to say I have hand-eye coordination and it looks easy. Then your partner, wife or husband says I can teach you how to play and BANG, they hate the game after one or two attempts. The best way is to consult your local golf professional and ask whether they run clinic or group lessons. In some cases even the local TAFE College conducts recreational golf clinics through a golf professional. You can meet new people and in the end maybe a couple of golfing friends. If clinics or group lessons are not your cup of tea, ask about individual lessons and package lessons. Most golf professionals offer a range of packages that can teach you all the fundamentals of the game. Once you have had the group lesson or private lessons, another way to learn is to have a playing lesson with the professional. Whilst this may not be cheap, it is a good way to learn properly the etiquette, rules and how to work your way around the course to ensure you have great enjoyment, whilst getting expert tuition.
One of the common mistakes most people make is to say I have hand-eye coordination and it looks easy. Then your partner, wife or husband says I can teach you how to play and BANG, they hate the game after one or two attempts. Remember, would you go to a backyard doctor or dentist to look after your health? Then why get advice from someone other than a golf professional? Enjoy your game!
ABOUT THE AUTHOR Tim Gall, General Manager of Pelican Waters Golf Club, has over 25 years in the golf industry and is a PGA of Australia member. He has strong expertise in all facets of golf course management.
SEARCH FOR PELICAN WATERS IN THE APPLE APP STORE OR ANDROID MARKET
WHY FITNESS 29
matters
Triathlon Matters with David Chick | Allez Sport Mooloolaba
OPERATION 2014 TRIATHLON PLAN OF ATTACK With the hundreds of triathletes who come through the store each month, we have a great opportunity to talk to a good number of these athletes about their training and fitness programs. Through these interactions one thing is clear - there is a very wide range of training strategies when it comes to getting fit. These can be characterised by those people who go from doing nothing to 110% commitment, those who are consistent in their approach and training, to those that begrudgingly undertake the bare minimum of training to get through the events they have entered. Obviously when it comes to triathlon you have to be fit for three sports. Neglecting one will often leave your event goals and aspirations in tatters. The NBC coverage of Hawaii Ironman each year highlights competitors who will not finish because they do not make the swim cut-off time and are disqualified on the spot. Now it doesn’t have to be that dramatic, but failing to do enough training for each of the three disciplines really means you are hoping for luck and some long ago training to get you through. Therefore to have a chance of achieving your triathlon goals, you need to have a good plan. You need to be strong in doing the sessions that you or your coach has put in your program.
Failing to do enough training for each of the three disciplines really means you are hoping for luck and some long ago training to get you through. Train for all three disciplines consistently, even if you love riding your bike and hate running. However you need to be flexible also, so if it is raining one morning and you can’t ride, you swim instead and swap your swim out later in the week for a bike session.
TRITION // GPS // SPORTS NU PPAREL A N ART RATE MONITORS HLO R E L // H E RIAT E APPA L // T C Y G /C IN IE S / NN SOR RU S E C AC
r Mooloolaba u o y l al irements! For HLON requ T TRIA
THINK TRIATHLON, THINK ALLEZ SPORT.
THINK ALLEZ SPORT, THINK TRIATHLON. Allez Sport are the experts in TRIATHLON Our team who serve you ARE TRIATHLETES No matter what level you are competing at, the right gear makes competing more enjoyable, painfree and comfortable Allez Sport are local sponsors for: The Sunshine Coast Marathon // The Sunshine Coast Run Series // The Sunshine Coast Cross Country Series // Mooloolaba Triathlon Team
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Entry for 2 people to Asics VIP Corporate Box on Saturday or Sunday to watch the racing unfold, includes refreshments. *See instore for details
This might seem a pretty simple tip but write your training down somewhere each week. We are all busy and I know if I didn’t write my training mileage down in a log each week, it would be easy to miss that I was neglecting one discipline over another. However, I would realise it eventually and unfortunately it would be on ‘Race Day’… Ouch!
ABOUT THE AUTHOR David Chick, the founder/operator of Allez Sport Mooloolaba, has been involved in triathlon and endurance sport for over 25 years and raced the Hawaii Ironman amongst 10 other ironman distance triathlons throughout the world. 30 ISSUE 9
MOOLOOLABA
Shop 3/34 Brisbane Road, Mooloolaba P 5477 5246 www.allezsport.com.au
OPEN 7 DAYS
matters
Your Food Matters with Sarah Clarke Natural Earth Health Products
INTEGRATE WELLNESS CHOICES INTO YOUR EVERYDAY LIFE It’s a rare day when there is not an article published in a newspaper, magazine or online about food and diet. What we eat and drink and how it affects us is becoming of genuine interest to more people each and every day. If you are not thinking about what’s going into and onto your body I encourage you to start — but for the right reasons. Too many people are making decisions based solely on whether they believe that food or drink will lead to weight gain or weight loss. By making good health your goal, you get a better understanding of the factors affecting weight. More than ever the true properties and the potential value of food is being recognised. What you eat and drink can have a profound effect on how you feel and can help reduce the risk of disease as well as promote vitality and energy for you. A new year is a great chance to start new things. This is a change for life. Integrate wellness choices into your everyday life. As you do it more regularly it will become normal. Whatever your lifestyle, it’s not difficult to make small changes that can have positive effects on your health. By learning about the benefits of basic ingredients, you can make more informed choices. One of my top tips - don’t let the nutrition panels determine your choice. Look at the ingredients list. Make what you put into your body count, choose REAL food, whole foods and functional foods. If there are numbers or confusing long names on the list of ingredients, chances are your body won’t recognise it or utilise it properly. Often your body will store what it can’t recognise. One of my favourite tools is an App on my iPhone called The Chemical Maze (also available as a pocket book). Additive Alert is another great option. They allow me to check ingredients but are also a great tool to teach the kids why I won’t allow them to add certain items to the trolley. Knowledge is power. I know there is a minefield of information and it can seem like overload and is often confusing - but a simple way to look at it is would my grandparents have eaten this?
NEW YEAR’S RESOLUTION SOLUTION HAVE YOU MADE A NEW YEAR’S RESOLUTION AND STILL WANT TO STICK WITH IT? Our Wholefood Super Smoothie will Power you up and help you achieve your goals - Naturally. No preservatives, colours, flavours, fillers, thickeners or sugars. Loaded with a great range of vitamins, minerals, antioxidants, essential fatty acids and fibre from wholefood sources. You can achieve you goals without the worry of long term effects... There is nothing nasty in this powerful generator!
The human body is something to be cherished. As Ralph Waldo Emerson said “the first wealth is health” and while I am on a roll... I recently came across a new version of “Eat, Drink and be Merry”... It’s “Eat and Drink Wisely and live merrily today and tomorrow”. ABOUT THE AUTHOR Sarah Clarke is the Managing Director of Natural Earth Health Products. Keen to help others set up a ‘real food’ culture in their own homes, she operates a multi-faceted business that produces ‘real food’ based products that nourish, cleanse and energise the body.
To order call 1300 659 578 or shop online at www.naturalearthhealthproducts.com.au, or come visit us in our Healthy Living Store, 10 Blackall St (Main St), Woombye. WHY FITNESS 31
matters
Chiropractic Matters with Dr Simon Morgan | Wellsure
Are your nerves or spine holding you back?
THE BACKBONE TO ACHIEVING YOUR FITNESS GOALS IN 2014 So you’ve bought the new runners and spent hundreds on the gym membership but your body just isn’t playing the game? The New Year is a great time to start kicking those fitness goals and achieving those exercises you never thought possible - though sometimes we become disheartened when we don’t see changes straight away or our body does not respond in the way we had initially hoped. As we live our day-to-day lives, even without exercise, our bodies are exposed to all kinds of stressors. These can be physical, emotional, mental and psychological experiences that can affect how our body functions. So as you can imagine, adding exercise into the mix, especially when you are a beginner can cause all sorts of disruptions. When our bodies are not functioning at an optimal level due to these stressors, we can begin to experience problems with nerve supply to muscles and organs, issues with compromised immunity, and even loss of mechanical integrity within the spine and skeleton. In order to perform at an optimal level, we must support our body systems. This can be obtained through regular chiropractic sessions which benefit the nervous system, the main frame of your body. Being in optimal chiropractic alignment can effectively relieve the stressors and start to create a more balanced and centred environment within your body, leading to greater performance. So if you plan on exercising like a machine this summer and actually receiving the ultimate benefits from your body, remember that it all starts with caring for your body’s skeletal alignment. After all, without your skeleton, there’s nothing to hold the rest of your body up.
The New Year is a great time to start kicking those fitness goals and achieving those exercises you never thought possible - though sometimes we become disheartened when we don’t see changes straight away or our body does not respond in the way we had initially hoped. ABOUT THE AUTHOR Dr Simon Morgan is a fully qualified Chiropractor who studied at both Queensland and Macquarie universities with degrees in Biomedical Science and Chiropractic. He enjoys helping people of all ages achieve their health and wellness goals at Wellsure, Caloundra’s pre-eminent holistic health centre. 32 ISSUE 9
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Dr David Hendrey Kawana Ph: 07 5437 7222 Dr Simon Morgan Dr Amanda Frache Caloundra Ph: 07 5438 2008 Dr Eric Slead Maroochydore Ph: 07 5408 4224
matters
Dancing Matters with Leanne Paix Jazzercise Nambour Fitness Studio
DANCE YOUR WAY TO GOOD HEALTH
Fit, fun and fabulous! Come join the fun at our new Fitness Studio!
Need a fresh way to boost your fitness? Time to hit the dance floor!!!! Dancing is a feel-good way to improve your fitness, whatever style you choose. Given the unique combination of physical exercise, social interaction and mental concentration - all set to music - it’s no wonder it has been found to help relieve stress, increase energy and improve strength and muscle tone. In addition, dance keeps the body-mind interaction alive and stimulates brain cells to grow and connect with each other in complex ways. By keeping your mind and body strong and your brain sharp, you can discover your own fountain of youth. Research into the benefits of dancing is starting to mount up - so choose your favourite style and see the changes yourself.
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New customers two months for
The benefits of dancing are: 1. Strength: Dancing builds strength by forcing the muscles to resist against a dancer’s own body weight, while jumping and leaping require tremendous strength of the major leg muscles. 2. Endurance: Over time, you will develop endurance. Building up your endurance allows you to dance for longer, with less chance of becoming breathless or tired. 3. Flexibility: Flexibility is a major part of being healthy. Most dance classes begin with a warm-up that includes a set of stretches. 4. Wellbeing: Dancing is social - not only will you make new friends, but you’ll learn to work as a team with your partner or group. Dancing is a fun-filled way to keep fit and boost your self-confidence. 5. Mentally: Physical exercise, such as dancing, has a protective effect on the brain. Based on health and exercise data from nearly 5,000 men and women over 65 years of age, those who exercised were less likely to develop dementia or Alzheimer’s.
$60
Jazzercise is a fun effective 60 minute workout that can burn up 600 calories. We develop and market, fun and effective fitness programs and products that enhance the well-being of people of all ages. Adult Jazzercise Classes Junior Jazzercise Classes Body Sculpt Classes Keep Fit Classes for Dancers Personal Training
Physical exercise, such as dancing, has a protective effect on the brain. SCAN HERE TO SEE WHAT IT’S ALL ABOUT
ABOUT THE AUTHOR Leanne Paix is owner-operator of Jazzercise Nambour Fitness Studio. Leanne has been involved and worked in the fitness industry for over 20 years with her main passion being fun dance fitness classes for adults and children.
NAMBOUR FITNESS STUDIO
Ph: 0409 629 911 131 Currie St, Nambour (Behind Suncoast Care, Howard St) OR go to jazzercise.com for class times
WHY FITNESS 33
matters
Your Performance Matters with Jodi Chapman | Advanced Wellness
IS POOR MOTIVATION OR ENERGY AFFECTING YOUR TRAINING OR PERFORMANCE? Have you noticed fatigue or slower performance? Is there a lack of enjoyment or motivation to train or to do the things you used to love to do? Are you having difficulty getting through the day without catching a nap in the afternoon? Does exercise keep your mood high and without it you can be snappy or flat? We know that exercise releases endorphins, making you happier, but if you’re finding that you can’t feel happy unless you exercise, you may be masking a deeper problem that could lead to continued performance and energy depletion in a very short period of time. Depression doesn’t always come in the form of the typical symptoms such as negative thoughts, sadness, irritability, anger, aggression, anxiety or insomnia. These are all common symptoms of low serotonin. Dopamine, however, is a brain neurotransmitter that satisfies your rewards centre, so you feel exhilarated following exercise as it forces your body to produce higher levels of dopamine, which then converts to adrenalin supplying you with energy. If you have depleted the nutrients required to make dopamine and adrenalin, purely through either overtraining or a poor diet, symptoms of deficiency don’t stop there. It goes on to cause chronic fatigue, poor libido, poor memory, poor concentration. In severe cases, inability to function normally in day-to-day life, including the ability to maintain your work or career. This is not uncommon and often causes detrimental effects on your relationships with family and friends.
Dopamine is a brain neurotransmitter that satisfies your rewards centre, so you feel exhilarated following exercise as it forces your body to produce higher levels of dopamine, which then converts to adrenalin supplying you with energy. Dopamine and serotonin levels can be measured using specific medical testing. If you are serious about your sport and your health, you should consider testing these brain neurotransmitters as a regular health check, ensuring you remain in optimum health.
ABOUT THE AUTHOR Jodi Chapman BHSc is a qualified Nutritionist and Naturopath specialising in the field of optimal performance for mental and physical energy, particularly recovery from depression, anxiety and ADHD. 34 ISSUE 9
I want what she’s having! Do you want increased energy, improved performance and concentration, a clear and focussed memory and a heightened libido? Did you know that Dopamine, a neurotransmitter in the brain, is responsible for all of this? Did you know a poor diet or over-training can affect your Dopamine levels? Good news, you can have your Dopamine levels tested to see if you're firing on all cylinders.
Why not clear your confusion. Call Jodi on 5443 1987 to book your first consultation for free.
44 Baden Powell St, Maroochydore Phone 5443 1987 | info@advancedwellness.com.au www.advancedwellness.com.au
matters
Swimming Matters with Rob Dunne | Train Race Inspire
PLAN OF ATTACK IN THE POOL A new year brings new goals and the best way to reach these goals is to have a plan of attack. You may improve your swimming twice as fast if you follow a swim plan. First, you need a goal because a goal without a plan is just a wish! Set an overall goal for yourself which you can strive towards as a motivational tool. An easy way to achieve this is by setting weekly goals. Then comes the planning. Plan a day to hit the shops to purchase a new chlorine resistant swimsuit, swimming gear and accessories such as comfortable goggles, swim cap, pull bouy, kickboard and a set of hand paddles. Having the right gear at the start will motivate you and make you feel comfortable in the water. Now plan your workouts. To begin with, workouts should be easy so you can build confidence in the pool and work on your technique (include a warm up, main work set and cool down). Plan your sessions on a weekly basis. You will usually accomplish more if you write down a specific workout and follow it. There will always be days when you want to get in and ‘just swim a few laps’. This is fine just be sure to get in the pool regularly, remembering your overall goal. Then take the next step. Now that you have built confidence in the pool look for a new challenge, swimming with others. Whether it be with a friend or joining a local club you will be inspired to push your boundaries, escape your comfort zone and maybe even develop a competitive streak. Now is the fun part. Now your planning has got you to this level of fitness and confidence in the pool and in yourself, there are many possibilities open to you. On the beautiful Sunshine Coast we have many swimming events to be a part of. Find meets and choose races based on the goals you have set. They should present a slight challenge at first. As you gain experience and confidence, move up to increasingly more challenging events. This will keep you moving forward as you develop your swimming fitness and REACH YOUR GOAL!
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Like us on Facebook: Train Race Inspire
TRIATHLON HAS A NEW HOME ON THE SUNSHINE COAST
“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.” Anatole France Now start planning and reach those goals. Hope to see you in the water. ABOUT THE AUTHOR Rob Dunne has grown up on the Sunshine Coast and has 10 years of sporting/retail industry experience across Australia. He is passionate about the community and enjoys an active lifestyle, which inspired Train Race Inspire! WHY FITNESS 35
matters
Adventure Matters with Melinda Bingley MAB Personal Training & Adventures
HAVE YOU GOT AN ACTION PLAN? A lot of people get to this time of the year and have intentions to lose weight and get active. We’ve all heard this before and sadly it can often be a yoyo lifestyle. Why not try something new this year? Be adventurous! Have fun! It’s not a fitness trend, but it’s a way you can enjoy life as nature allows. ACTION PLAN EXAMPLE Set a Goal – Adventure Holiday Be Clear Why. You need to have a big reason why. If the reason is big enough you can achieve anything. It may be because you have always wanted to do this particular trek. You may also be ticking off the bucket list and enjoying the feeling of empowerment, strength, contentment or purely the fun of living an adventurous life. Set a Date. Set a realistic date, giving yourself enough time to be prepared. Set a Plan. Plan out how you can achieve this. Work out what equipment you will need, what training you will need to do for the particular terrain, if you will need to learn a new language, and what money you will need for flights, accommodation, food and training beforehand. Outline all the finer details to make it possible in small steps.
You need to have a big reason why. If the reason is big enough you can achieve anything. Get Excited. The more fun that you can make this preparation, the more you will enjoy the journey. It is never just about the end goal; along the way share the experience with friends, share your adventure, inspire others. The more support you have, the more excitement you will have because your friends’ and family’s excitement will shine too.
MAB 10 WEEK MIND & BODY CHALLENGE Starts 22nd February WHAT THE MAB CHALLENGE INCLUDES: • Weekly seminars that are educationally based covering nutrition, exercise, planning and motivation • Main focus, MIND, being aware of how your thinking is stopping you from achieving your goals • Guest speakers to share tools to help unlock your thinking and emotions • 2 x surprise adventures • Fantastic Bronze/Silver/ Gold and Platinum options to suit your personal needs • Guaranteed RESULTS, with help from your trainer • Celebration at the end • Awesome prizes from local sponsors • Continuous email support and updates on Facebook
The Mind & Body team specialises in personal training, corporate adventure days and individual one day adventure experiences. Find us on www.facebook.com/MABPT
JUMP ON OK TO CHECK BO CE FA & OUT OUR LOCAL AS OVERSE ADVENTURES, WE HAVE LOTS TO CHOOSE FROM!
Corporate Adventure Training together as a team can help bond your team to work better together.
Make it Happen. Take action on the small steps and JUST DO IT. Whatever you choose to motivate you this year, PLAN for it, write a list with what excites you inside and what makes you smile, and then set a plan using the above action plan and enjoy a fun and amazing 2014.
www.mabpersonaltraining.com.au ABOUT THE AUTHOR Melinda Bingley, owner/operator of MAB Personal Training & Adventures, has a strong passion for making fitness fun and specialises in adventure fitness. 36 ISSUE 9
LIKE us to get updates on upcoming adventures
Outdoor Adventures-Kayaking-Hiking-Confidence Building Personal Training-Nutritional Advice-Bootcamps
Ph 0401 286 200 / Email melindabingley@gmail.com Private Studio located at Golden Beach
matters
Brain Matters with Michelle Loch | UnLoched Potential
HELP YOUR BRAIN TO STICK TO YOUR GOALS We all know that setting goals for ourselves is a good thing. We all do it (mostly in the form of New Year’s Resolutions) and we then pretty much go about doing things the way we always have – that is, fall back into our comfort zone and our habitual ways of doing things.
Every human problem is created in the brain… and so is every solution
Goal ’I will only drink on weekends’… then at 6.30pm Monday on the dot, miraculously that wine glass is filled and halfway consumed before we remember the goal we had set. Then, of course, we are not going to pour it down the sink, so we will start that one - tomorrow. Sound familiar? The part of our brain that stops or ‘inhibits’ our habitual brain messages is the pre-frontal cortex or PFC. It is our Executive Brain, the one in control of our higher-level thinking, our decisions and our conscious actions. Sadly, it is the part of our brain that is most fickle. It tires easily and doesn’t like to work very hard. You can increase the capacity of your PFC to ‘inhibit’ through brain training, and therefore help your brain to stick to your goals. Training your brain, i.e. brain fitness, can provide you, over time, with a sharper memory, faster brain processing, improved focus, better self-control and better emotional control! That sounds like a good way to get ready for 2014!
Try this brain training activity… Name your colours. Challenge your ability to stay focussed. Quickly read out loud the colour that each word is printed in - not the word itself. Try it repeatedly to see if you can improve.
Join our Brain Bootcamp and ‘Unloch’ your brain’s potential. • • • • •
Sharper memory Faster processing Improved focus Better self-control Better emotional control
How ‘Locked’ is your brain? Take our FREE self assessment test available on our website
BLACK BLUE GREEN RED YELLOW RED BLUE RED YELLOW GREEN BLUE BLACK
ABOUT THE AUTHOR Michelle is the founder and director of UnLoched Potential. Her passion is in educating people and organisations about the human brain so that they can discover and ‘unLOCH’ their unique potential and take back control!
Phone: +61 412 380 124 eMail: info@unloched.com www.unloche d.com WHY FITNESS 37
WHY FITNESS MAGAZINE
CALENDAR FEB/MAR MONDAY FEB
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Email us any events you have to jen@whyfitness.com.au Phone 0403 236 783 www.whyfitnessmagazine.com.au
TUESDAY
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THURSDAY
FRIDAY
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Why Fitness Magazine New Issue Launch, 5.30pm, RSVP essential $19.80 + gst, jen@whyfitness.com.au
Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
Business Cycles road ride, 6am Starts at Spin City Cycles – www.businesscycles.com.au
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Mooloolaba Mile, Ocean swim, 1.6km, 800m or 300m ocean swim. Mooloolaba Main Beach, www.weekendwarriorevents. com.au
Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
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Big Pineapple Growers & Artisans Market, 6.30am-12noon, Big Pineapple, Woombye
Happy Valentines Day from Why Fitness Magazine Business Matters Magazine, Einstein Innovaters Lunch, Mooloolaba Surf Club,www. bmmag.com.au
Spin City Cycles Mountain bike ride, 6am – Location varies check Facebook for updates www.facebook.com/ spincitycycles
Glow Stick Run, 2km 6km 10km, Twin Waters, www. dreamrunevents.com.au
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Kawana Parkrun 7am, Free 5km Timed Run, www.parkrun.com.au/ kawana/
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MOOLOOLABA
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Girraween Twilight Criterium, Girraween, Noosa, www.sunshinecoastcycling. com.au
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Big Pineapple Growers & Artisans Market, 6.30am-12noon, Big Pineapple, Woombye Kawana Parkrun 7am, Free 5km Timed Run, www.parkrun.com.au/ kawana/ Spin City Cycles Mountain bike ride, 6am – Location varies check Facebook for updates www.facebook.com/ spincitycycles
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Big Pineapple Growers & Artisans Market, 6.30am-12noon, Big Pineapple, Woombye
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Xtreme OCR League Series Race 6 – Obstacle Race, Landsborough, xocr.com.au Kellogg’s Nutri Grain Iron Man Series, Coolum Beach, www.surfironmanseries.com
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Kawana Parkrun 7am, Free 5km Timed Run, www.parkrun.com.au/ kawana/ Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
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Glow Stick Run, 2km 6km 10km, Twin Waters, www. dreamrunevents.com.au
Spin City Cycles Mountain bike ride, 6am – Location varies check Facebook for updates www.facebook.com/ spincitycycles
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Women of Aviation www.womenofaviationweek. org/rsvp/caloundra/
Sunshine Coast Run Series race one, 7:30am, Pt Cartwright, www. atlasmultisports.com.au
Kawana Parkrun 7am, Free 5km Timed Run, www.parkrun.com.au/ kawana/ Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
Business Cycles road ride, 6am Starts at Spin City Cycles – www.businesscycles.com.au
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Noosa Festival of Surfing, 9-15 March, www. noosafestivalofsurfing.com
38 ISSUE 9
Marjie’s Walking Group 9am, meets at the Cod Hole Picnic Shelter (opposite 333 Bradman Ave) Ph 54484229
Business Cycles road ride, 6am Starts at Spin City Cycles – www.businesscycles.com.au
Girraween Twilight Criterium, Girraween, Noosa, www.sunshinecoastcycling. com.au
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Australian Youth Triathlon Championships, Open to triathletes aged 13 to 18, Twin Waters www.triathlon.org.au
14 Australian Youth Triathlon Championships, Open to triathletes aged 13 to 18, Twin Waters www.triathlon.org.au Mooloolaba Triathlon Festival, Friday night: 5km run, Mooloolaba www.usmevents.com.au
Spin City Cycles Mountain bike ride, 6am – Location varies check Facebook for updates www.facebook.com/ spincitycycles
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Mooloolaba Triathlon Festival, Ocean Swim, Superkidz, Mooloolaba www.usmevents.com.au Kawana Parkrun 7am, Free 5km Timed Run, www.parkrun.com.au/ kawana/ Spin City Cycles Mountain bike ride, 6am – Location varies check Facebook for updates www.facebook.com/ spincitycycles
Caloundra Community Bank Just Tri It Series, Caloundra, www. caloundratriclub.org.au Kings of the Coast, Ocean swim, Kings Beach www.weekendwarriorevents. com.au
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Mooloolaba Triathlon Festival, Triathlon and Mooloolaba Special Triathlon, Olympic‐distance triathlon, Mooloolaba www.usmevents.com.au
feature
2014 - YOUR PLAN OF ATTACK BOD STUDIOS
Plan of Attack Tip:
Rockwear stockist, beauty specialist including waxing, tanning and IPL, as well as funky designer women’s fashion and accessories. BOD Studios was founded in April 2010 by Tania Davey with the purpose of assisting women regain their self-esteem, through beauty, waxing, tanning and the latest unique affordable clothing.
To have clarity on what the goal actually is and BELIEVE, OWN, LOVE, SHARE and LIVE YOUR GOAL. By sharing your goal you are creating accountability to keep you on track.
At BOD Studios we are very excited to have extended our line of clothing to include ROCKWEAR Australia. In fact BOD Studios is the only distributor of ROCKWEAR Australia on the Sunshine Coast.
Plan how to execute your goal by breaking it down into tasks with a completion date allocated to each task to keep the goal on track. Of course this must be documented so at any one time you can monitor your progress and adjust where necessary.
The ROCKWEAR Australia range was created in 1991 and is mainly manufactured in Australia. Not only does ROCKWEAR look and feel good to wear, it is made out of quality fabrics, is very affordable and designed to withstand the rigours of the hardest workout. Tania is passionate that all women should experience looking good and feeling good whether they are working out, off to work or having a fun night out. “When you look good, you feel good,” says Tania and “at BOD Studios, this is available to every woman regardless of their shape or size!”
Finally, stay FOCUSSED!
SCAN HERE TO VIEW VIDEO
BOD Studios | Phone 5442 3733 1/25 Blackall Street, Woombye
CORE CONTROL REHAB & FITNESS
Plan of Attack Tip:
Perfectly located in the hub of the Sunshine Coast at Cotton Tree, Core Control Rehab & Fitness specialise in exercise conditioning and physical rehabilitation.
1. Small goal setting leads to bigger - better - best: commit to a small goal that is achievable, with what you have and where you are, to motivate you forward.
Featuring functional fitness and excellence in toning, conditioning, Spin-Lates®, Best Body by HYPOXI® and Clinical Pilates. Our motto being “It’s Personal”, programming to motivate and mobilise clients for strength conditioning, physi-rehab, coordination and advanced training. Innovative and personalised programming combined with unprecedented service, Core Control Rehab & Fitness delivers current and visionary techniques to motivate clients to achieve results.
2. One goal: maintain focus and commit to one goal at a time. Too many goals at once sets you up to fail. Have a vision but break it down to one goal at a time. 3. Identify your intentions: be clear with what your intentions are. What are your reasons? 4. Be determined: be passionate about what you want. Imagine it; picture yourself achieving the goal. 5. Talk it up: share with friends and family, commit to sharing your goal and share your progress along the way. Own your goal and your steps to it.
SCAN HERE TO WATCH VIDEO
6. Get excited: sharing with others builds inspiration. Like-minded people will inspire you and in return they will celebrate your achievements with you. 7. Build anticipation: set a date in the future to start. Prepare yourself, write your plan, build anticipation to support your commitment.
design your body
Core Control Rehab & Fitness | Phone 5443 7778 16/23 Rovera Building, Cotton Tree Parade, Cotton Tree
f
LIKE US!
8. Print it/post it: print or write a few words only of what your goal is and hang it in a visible place.
WHY WHYFITNESS FITNESS 39
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2014 - YOUR PLAN OF ATTACK
Natural Earth Health Products
Plan of Attack Tip:
Natural Earth Health Products is all about real, whole food ingredients, developed to nourish, cleanse and energise the body.
1. Drink lots of pure, filtered water. 2. Try to buy organic produce. It increases the nutrient density and reduces the pesticide toll.
The original, flagship product – known as Gen 1:29 was created over 26 years ago here on the Sunshine Coast and has been incorporated into many people’s journeys of healing, health and wellness both here in Australia and overseas. Sarah Clarke took the business on nearly three years ago and has created new product lines, rebranded, set up an online webstore and has a Healthy Living Store on site in Woombye. Sarah is keen to share the importance and ease of a wholesome balanced diet, the necessity of a healthy digestive system and share the awareness of the effects chemicals, additives, flavours and preservatives can have.
3. Choose food as close to its natural state as possible. 4. Look at the labels - check the ingredient list. Note the sugar content. 5. Exercise your amazing machine ... get it moving! 6. Get good quality sleep. Turn off all the lights. 7. Eat detox-promoting foods. Keep your system moving and clean. 9. Don’t be afraid to ask questions! SCAN HERE TO GO TO WEBSITE
Sharing her building with Natural Earth Health and Fitness Centre and Twenty 8 Chemical Free Skincare, they have a healthy little vibe going on in the township of Woombye.
10. Read. Knowledge is power. What we’re now told is good for us has changed a lot since the good old food pyramid was created. 11. Laugh, sing, forgive and love!
To order call 1300 659 578 or shop online at www.naturalearthhealthproducts.com.au, or come visit us in our Healthy Living Store, 10 Blackall St (Main St), Woombye
UNLOCHED POTENTIAL Most of the world’s problems are created inside our heads, as are the solutions! Imagine waking up each morning excited and greeting tomorrow with anticipation because you love your life and live your passion. Imagine having purpose and clarity and ticking off your goals as easily as you tick off tasks on your to-do list. Now, envisage going to work and having a team or being part of a team of people who don’t just go to work but love their work. People, who don’t just do their job, but live their job as an expression of themselves. People who aren’t just effective, but extraordinary. How different would your life be? How much more productive and profitable would your business be? At UnLOCHed Potential we help leading companies, entrepreneurs, teams and individuals understand and optimise their brains, create the right attitudes and behaviours, and apply the findings of neuroscience to real world situations to increase their personal, professional and organisational success.
Plan of Attack Tip: How many goals or New Year’s resolutions have you set for yourself? 1…10…100! Our brains are designed to avoid change and can become easily overwhelmed when dealing with too much change. Try listing your 2014 goals and resolutions and have someone else read them back to you. What do you hear? What is your ‘big picture theme’? Create a word or phrase that represents YOUR theme for 2014. Now focus your efforts on looking for and making decisions around opportunities that fit with your theme. One theme is much easier for your brain to deal with and allows for much more creativity in achieving success. Happy theme-ing!
SCAN HERE TO WATCH VIDEO
UnLOCHed Potential | Phone 0412 380 124 info@unloched.com | www.unloched.com 40 ISSUE 9
feature
2014 - YOUR PLAN OF ATTACK JAZZERCISE NAMBOUR When it comes to exercise, Jazzercise is a one-stop shop for fun and fitness. Jazzercise has been around for over 40 years. We provide group fitness classes that are fun and effective, which is why Jazzercise is so popular. Each class has a combination of jazz dance, resistance training, Pilates, yoga, cardio box and Latin style movements, choreographed to today’s current hit music. Jazzercise is the ultimate 60 minute workout for people of all fitness levels. You can burn up to 600 calories in one fun and powerfully effective 60 minute total body workout.
Plan of Attack Tip: For some people, a new year means a fresh start and starting a new goal. Analysing the previous year can help shed insight into what you would like the coming year to look like. Some tips that will help achieve a goal in life are: 1. You need to have the correct mind set – you want to achieve, don’t give up. 2. Find an exercise program that you will enjoy and have fun with it!!!!! 3. Take each day as it comes, reward yourself when you have achieved something, set a new goal and move forward. Research shows that you will need to engage in an alternative behaviour or thought pattern consistently for an average of 66 days in order for it to become a habit.
SCAN HERE TO VIEW VIDEO
NAMBOUR FITNESS STUDIO Jazzercise Nambour Fitness Studio | Phone 0409 629 911 131 Currie St, Nambour (Behind Suncoast Care, Howard St) OR go to jazzercise.com for class times
ADVANCED WELLNESS Advanced Wellness & Behavioural Centre was established in 2006 on the Sunshine Coast when the demand for answers for the cause and treatment of depression, anxiety, ADHD and other mental health disorders was so high in the community. By far the most common complaints from my patients were chronic fatigue, depressive, anxious or angry mood states, poor focus and memory, and children with behavioural problems. So the clinic developed into an optimal energy and behavioural centre over time with the focus on thorough, comprehensive medical testing to determine the triggers and underlying causes of these conditions for each patient. Biochemical pathways are identified and repaired to rebuild the systems producing these chemicals. Complete recovery can be achieved without the need for ongoing medication or supplement support. Having completed extensive training in Neurotherapy (retraining of brainwave patterns) and research in mental health, the support Jodi can offer mental health patients is well beyond what you could expect in current medical models.
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Plan of Attack Tip: Get organised! Set aside a day to plan your year. Get your diet right for your individual needs. See a nutritionist who can test to see what foods suit you best to give you optimal energy and health. Once you know this, do a shopping list, find your favourite recipes and plan your weekly food. Be prepared, so you have no excuse to break your diet and to increase your chances of success. Plan your fitness and set goals for the year. Are there events you want to enter? Mark them in your diary and plan your training schedule to help you get there. Unsure what to do? Join a group or get a coach. Triathlon clubs, surf clubs or fitness groups are all fantastic for teaching you everything you need to know about new sports or getting you motivated to start back at it again, not to mention the SCAN HERE TO friendships you’ll develop along GO TO WEBSITE the way. Then all you need to do is get out of bed and enjoy it. You’ll never look back!
WHY FITNESS 41
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The Pelvic Floor Therapy System works by creating a pulsed magnetic field which easily reaches all nerves and muscles controlling urinary function. It is a non-surgical therapeutical treatment Perfect for: Women who suffer from incontinence and or prolapse Women who have had a natural birth Men who have had prostate surgery Children from 5 years and older who suffer from bed wetting
Please discuss this therapy with one of our GP’s to access whether this therapy is appropriate for you or your child. Call them today and one of the friendly team will assist you with your appointment. They are open seven days and Thursday 8am to 8pm Phone 5438 1488, ecalbb@bipnd.net.au, www.calbbs.com.au
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42 ISSUE 9
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2014 - Plan for Success was my planning. Not just planning what my intentions were, but also outlining what actions I needed to put in place to make them happen. We wanted to buy property locally, we wanted to enter some awards, and I personally wanted to lose some weight and get fitter. Actually sitting down and putting pen to
Be/do/have. This is how I do it. I be the person I want to be (size twelve). I act as though I already am that. I do the actions of someone who is. I don’t have to wait for anything whatsoever to be happy; I can have that NOW!
paper and writing out a few SMARTER goals made me really think about the
FITNESS MAGIC with Vickie Magic
Taking the action of sitting down and thinking about planning for my success this year is important and feels just great for me. Last year, I achieved so many of the intentions that I set, both personally and business-wise. I honestly believe that one of the reasons for my success
process, really consider exactly what it was that I wanted. What Specifically did I want to achieve? Was it Measureable? Were the goals Realistic? By what Time did I want to achieve them? What was my level of Enthusiasm to achieve them? How would I Reward myself when I achieved them? I firmly believe that it was all the planning and setting of my intentions that helped
Choice of ten sessions.
0403 743 746 www.sarahpagept.com.au
Vickie Magic is the owner/publisher of both Why Fitness and Business Matters Magazine. She has recently taken on a fitness regime and shares the ups and downs of the journey with you each issue. Follow Vickie’s fitness blog on Facebook – Mellie Magic The Weigh Down
me achieve almost all of them.
eat more not less
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never diet again e onlin cess able c a il sy • Ea ram ava g o r p rie calo • No nting cou g cuttin ps o N • grou food ly e on ercis four x E • to three per week s time nd loss a stem t a f n sy ven • Pro sformatio n tra
So this year, I am going to do that again and set myself up for success. Having just travelled to Europe for the holidays, I can tell you I did put on a little weight over the break, but now I am excited about getting back on board with my health and fitness. This is my year for getting off the rest of the weight.
a Don’t have ’s ok, at Th ? le yc unic ne of o e us you can first ur ours for yo ee! fr r fo n o less
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Local Business is a free write-up for businesses that are new, have moved, or just doing or have done something worth a mention. If you know one, or are one, drop us a line at jen@whyfitness.com.au and let us know.
KineticsCorrect Move away from pain! Don’t accept the fact that your shoulder hurts when you’re hanging the washing or reaching up high. Your knee isn’t supposed to hurt every time you climb stairs or go for a run. Your neck pain might be the result of muscle tightness and weakness occurring at the same time.
International Fitness Holidays At International Fitness Holidays, our goal is for you to enjoy a healthy, fun and adventurous fitness vacation. The best part is that you get to relax and get fit at the same time. International Fitness Holidays are fitness getaways held in some of the most extraordinary and adventurous places on Earth. From beach training sessions in Bali, trekking to Everest Base Camp, relaxing in paradise in the Maldives or training at your own island getaway in Thailand. We have a trip for everybody. 0409 287 707, www.internationalfitnessholidays.com info@internationalfitnessholidays.com
Incorrect movement stresses our body and pain is our body’s way of telling us we need to correct our movement, positioning and imbalances. Our trainers hold a combination of fitness, rehabilitation and massage qualifications that allow us to combine rehabilitation specific drills and fitness based movements with hands on release work to reduce pain and movement dysfunction. 0414 942 940, www.kineticscorrect.com
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BEACH FIT with Kaitlyn Akers
I have never been particularly receptive to feedback, especially from myself about me. I avoid what I know to be true with excuses, oversimplification, denial, avoidance and a justification-fest. Last year I subscribed to a phone app that tracked my progress on learning to run distance again. It logged feedback to myself on how far, long and often I ran and self-reflection on progress. I started strong with a goal, reached it and then got busy, lazy and tired and stopped. I can see where the cracks started; cold, dark mornings in winter and weeks when I was away for work. The weird thing is I love to run (always have). It gives me energy to do more and it feels great to move, so why did I stop doing it? Feedback can be uncomfortable and often hits a raw nerve, but when it is given by someone who wants you to succeed it can be trusted. So I gave myself some tough, caring feedback because I want myself to succeed: Keep: the app and running works for my health; it is fun and feels good. Change: instead of setting goals that end the activity when reached, replace them with goals of continuous growth. Chuck: throw out unrealistic expectations to stick to a rigid schedule which eventually become the excuse that stops me from going at all. In their new book Thanks for the Feedback: The Science and the Art of Receiving Feedback Well, Harvard professors Sheila Heen and Douglas Stone state: “you are the most important factor in your own development, if you are determined to learn from whatever feedback you get no one can stop you.� So this year the plan of attack is to reflect and give myself lots of feedback, to learn from it and continue to grow with it. Kaitlyn Akers is the Deputy President, Sunshine Coast Branch SLSQ Qld, and Lifesaver of the Year 2011 P. 5444 1919 ssbranch@lifesaving.com.au WHY FITNESS 45
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Scene @ Thanks to Ferre De Deyne and his team at The Big Kart Track for an action packed launch of Issue 8 and our end of year celebrations. Thanks also to Hungry Feel Eating House for the delicious refreshments.
Brad Teys, Wellsure, Tim Gall, Pelican Waters Golf Club, Jen Forster
Clark Marshall, Blue Dog Web Design
Jason and David Chick, Allez Sport, Jen Forster, Richard Fogarty, RJF Group
David Hendrey, Hendrey Chiropractic
Photos courtesy of Tegan Matthews
Izzy, Alex and Jen Forster
Fun at the track
46 ISSUE 9
On your marks... Get Set, GO!.JPG
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Who, What, Why, Where and When... Social Run, Nambour Parklands
Kawana Parkrun
Jayne, Jess, Mel and Cherie and friends
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Trevor
Cameron
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The vets from l to r - Norman Phillips 90, John Taylor 80 & Graham Rose 70
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WHY FITNESS 47
whychange
Is it time to change your relationship with exercise?
WHY CHANGE with Craig Harper
But I Hate Exercise When it comes to the matter of exercising consistently (for like, ever), one of the biggest challenges for many of us is boredom and discomfort. Okay, that’s two challenges. Good point. It’s no major revelation for me to share that some of us simply don’t enjoy the whole getting sweaty, stinky and out-of-breath thing. Not to mention our aversion to track pants, lycra (but enough about my wardrobe) or any activity requiring a modicum of coordination. Latest Research Neither is it groundbreaking to reveal that human bodies live longer and function more efficiently when they don’t spend the majority of their days in a fixed position, as many of us currently do. Latest research suggests that having a chair permanently attached to one’s arse is detrimental to one’s health. But I’m sure one knows that. The likelihood is that if we don’t enjoy exercise (at least a little), many of us will not make the second week of any fitness program. So, the relevant question for those of us wanting to be a little ‘leaner, lighter, stronger and sexier’ is: How do we make the exercise journey a more tolerable, productive and possibly even enjoyable one?
48 ISSUE 9
The Boredom Factor One of the biggest complaints from chronic exercise-avoiders is that they find the whole process mindlessly boring, which suggests that the challenge for them is more of a mental one than it is a physical one. We also know that we humans are not always inclined to put ourselves in uncomfortable situations, which can see us procrastinate, avoid and ignore our declining health and increasing weight for years on end. Then one day we wake up with diabetes, high cholesterol, high blood pressure, hardened arteries and more fat than a fur seal and curiously, wonder what happened to our young, trim body. Like we somehow magically got fat and unhealthy. Sigh. Curious creatures. So, is it possible to make the exercise experience a more enjoyable and more regular one for the less-thanenthusiastic exerciser? Thankfully, yes. Phew.
article in a magazine (like this one, for instance) addressing this very issue. She discovers that her mind is getting in the way of her physical potential and her long-term health. By reading this incredible magazine article she learns that by manipulating her psychological experience of the exercise process she can make the physical experience more tolerable. Possibly even enjoyable. Freaky, huh? Who knew? A Hairy Distraction In an attempt to make the process less horrible, on the next day of her walking regime (day four) Sally borrows Sam, the neighbour’s Golden Retriever, for her early morning outing. Sally loves Sam and, much to her surprise, the time seems to pass more quickly with her hairy, happy four-legged distraction in tow. She’s back home before she knows it and, interestingly, day four’s walking experience has rated a three on the enjoyment scale. That is, not altogether horrible.
A Story Of course I have a story.
Music Being the crazy kid that she is, the next day sees Sally add another variable into her exercise experiment: music. She loves music too. It has the capacity to take her to another place, to transform her mood and to calm her often-chaotic mind. So, outing number five sees Sally, complete with earphones and Sam, traversing the ‘burbs with what appears to be a degree of enthusiasm! With the music, her hairy, loveable companion and a slightly fitter and trimmer body, Sally is almost enjoying the experience. Her enjoyment score has risen to a five.
One day Sally is told by her doctor that she needs to start walking to drop some weight, to increase her fitness and to improve her overall health. As a result, she walks for the following three mornings but hates it. A lot. On the totally unknown Harper Enjoyment Scale, her enjoyment score is one out of ten. Then by some stroke of luck, Sally happens across an amazing
Eye Candy On day six of her new exercise regime, Sally decides to add a final (for the time being) ingredient into the fitness recipe: scenery; a little eye candy. Another enjoyable distraction from the physical reality of her exercise experience. As she lives near the beach, Sally decides to add some sun, surf, sand and coastal smells to the musical and canine
In the relatively small world of exercisepsychology, we exercise professionals (trainers, coaches, exercise scientists and physiologists) are always taking advantage of a concept called Cognitive Dissociation. Which kind of means taking our mind off the physical experience or, if you want me to be a little more sciencey, mentally disconnecting from the sensory feedback we typically receive from our body.
whychange
distractions. She and Sam walk along the water’s edge, kick the sand, throw and chase sticks and lose themselves in the process. Sally walks for twice as long as normal and, to her own amazement, loves every minute of it. The experience rates a nine. In one week, her thinking, attitude, beliefs and, most importantly, her literal experience of exercise – the one she created – have all totally shifted. Cognitive Dissociation Cognitive dissociation - in relation to exercise - is a technique that will ‘work’ for all of us when we are prepared to experiment and persevere a little. I’ve trained blokes (for example) who
absolutely hated going for a thirtyminute run but would happily kick and chase a football for the same amount of time – while actually covering more ground, running faster, expending more energy and gaining more physiological benefit – all because they found a way to disconnect psychologically in the middle of their physical experience. It’s amazing how effectively we can change not only our perception, but our literal experience when we do the same thing in a different way. Picture yourself riding an exercise bike for forty-five minutes alone in your garage while staring at a blank wall in total silence. No company. No music. Nothing interesting to look at.
I’m bored just thinking about it. Now, relocate the same bike to a bright room with lots of inspirational posters on the walls, a few flatscreen TVs, a great view out of the numerous windows, some awesome music pumping through the place, a room full of motivated people peddling beside you and a hotlooking teacher up the front inspiring you through a great workout. Some people call this scenario a Spinning class. I call it cognitive dissociation. It’s the same but different.
ABOUT THE AUTHOR Craig Harper is one of Australia’s leading presenters, educators, coaches and commentators in the areas of health, fitness, high performance and change. With thanks to Penguin Publishing, this article is an extract from Craig’s new book Pull Your Finger Out - 101 ways to stop wasting time and start living your best life. This, Craig’s regular blog and other books are available at www.craigharper.com.au
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