tag:blogger.com,1999:blog-35746985720764153482024-03-13T10:54:10.859+06:30Health and FitnessMy time on Cocos Keeling Islands leading fitness activities and enjoying all the islands had to offerTiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-3574698572076415348.post-91139590166764761532012-11-23T07:40:00.007+06:302024-02-08T09:01:14.000+06:30Last Post for this blogAlthough this is the last post for this blog I hope you look through this blog for inspiration on your fitness journey.<br />
See My Blog List > > >Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-11962131602617126662012-11-12T15:31:00.002+06:302012-11-12T15:31:29.314+06:30Cocos Lagoon SwimThe lagoon swim is this Saturday already.<br />
<br />
It's been heartening to see the local swimmers training for the last few months (unlike last year!) and most have been tapering their program and getting pre-swim massages and training advice.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLAaa8dYPnp_BAR8xx2iusHl8L_bxsCFgaVXhlQe_vQTvwwzH5CbfkWGn5ryqC5kQBeLnAAU-BN2KN0zMIMDJYMBIkmcAubIG45rM55ZBgb9G3SHGHPRIhwcXVgUmrVMEwyR2e3ZkO/s1600/annual+lagoon+swim.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLAaa8dYPnp_BAR8xx2iusHl8L_bxsCFgaVXhlQe_vQTvwwzH5CbfkWGn5ryqC5kQBeLnAAU-BN2KN0zMIMDJYMBIkmcAubIG45rM55ZBgb9G3SHGHPRIhwcXVgUmrVMEwyR2e3ZkO/s1600/annual+lagoon+swim.JPG" height="240" width="320" /></a></div>
Let's hope that the conditions are perfect for the weekend.<br />
<br />
<br />
<br />Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-34021098493040443942012-07-08T12:00:00.000+06:302012-07-08T12:00:19.497+06:30Be Kind 2 UR Body - A Health Initiative Program for Teenage GirlsThis school holidays started with a four day health initiative and promotion program for teenage girls living in the beautiful Cocos (Keeling) Islands. 13 girls (12-15 years old), me, the Doctor, three Nurses, and two wonderful young women from the Cocos (Keeling) Islands Shire office got together to help the girls get into the habit of healthy eating and regular exercise.<br />
<br />
We covered girl stuff like training in the menstrual cycle, how to fit a bra and which bras to use for different types of physical activity and pelvic floor exercises, stuff which we couldn't have covered if there were any boys or men around.<br />
<br />The girls came up with awesome programs to do over the rest of the school holidays - they're great programs which is why I'm posting them, yet to be seen if the girls actually do them.<br />
<br />
<b>The Homie's program</b> (they're meeting every afternoon at 3.30pm):<br />
Mondays: Squat jumps and resistance band lat pull downs<br />
Tuesdays: Push ups (from knees) and tricep dips - <i>I was impressed that the girls came up with this great superset!</i><br />
Wednesdays: 30 minutes on the treadmill, 1 min walk/1 min run<br />
Thursdays: Tabatas on the treadmills and spin bikes<br />
Fridays: 10 minute walk followed by an hour of volleyball<br />
Saturdays: 10 minute walk followed by an hour of tennis<br />
Sundays: 10 minute walk followed by an hour of t-ball<br />
<b><br /></b><br />
<b>The West Side's program</b> (they're calling each other in the morning to arrange the time and place to meet in the afternoon):<br />
Deciding day to day from selection of:<br />
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8Sar5kwa2hJ-E5tK1Cv8aiUPll_78mMGGew4znxiXZmK6reCF7nGuLvdi7eGuOuuHAw_0dZ-tEsET8kKcBNn7G7WBl-j5R5jPIGaolTjuoQctnRXY1i27TDyGKKVcAPjecczBl9Np/s1600/wave-action-34-sm.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8Sar5kwa2hJ-E5tK1Cv8aiUPll_78mMGGew4znxiXZmK6reCF7nGuLvdi7eGuOuuHAw_0dZ-tEsET8kKcBNn7G7WBl-j5R5jPIGaolTjuoQctnRXY1i27TDyGKKVcAPjecczBl9Np/s200/wave-action-34-sm.jpg" width="200" /></a>
<li>7km run</li>
<li>14km bike ride</li>
<li>Run/walk (high intensity)</li>
<li>Sit ups, squats, resistance band rows, push ups (from knees)</li>
<li>Tricep dips, prone hold, tabatas, squat press with weights, waist rotations with weights, bicep curls</li>
<li>Sailing - <i>how awesome is that!</i></li>
</ul>
This was an exceptional group of girls - I've met trained exercise professionals who couldn't put together a program as varied in type and intensity as these girls have!Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-79616612423024013502012-07-04T06:43:00.002+06:302012-07-04T06:43:27.642+06:30Half Way Point for New Year’s Resolutions<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:RelyOnVML/>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-AU</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-fareast-language:EN-US;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Okay, so you made your New Year’s Resolutions at the
beginning of the year so now it’s time to reflect on those resolutions.</div>
<div class="MsoNormal">
Have you achieved your resolutions? Are you well on the way
to achieving them?</div>
<div class="MsoNormal">
If your response was ‘no’ to either of these questions then
it’s time to refocus.</div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyzEC-JLqV2I9Cviao5KM2L4n2ldmmJKjA2Dkob-sCSLkl9f2BFctA4NoY_mzF-ffJJ9YE9kWt0SO1SFoq506AsdXnrDBJ9bBw0DnTmeNqc5yV_HIX6jHWPwHwxTFxRC03Qm_P104Q/s1600/aban68l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyzEC-JLqV2I9Cviao5KM2L4n2ldmmJKjA2Dkob-sCSLkl9f2BFctA4NoY_mzF-ffJJ9YE9kWt0SO1SFoq506AsdXnrDBJ9bBw0DnTmeNqc5yV_HIX6jHWPwHwxTFxRC03Qm_P104Q/s200/aban68l.jpg" width="180" /></a></div>
<div class="MsoNormal">
Do this exercise:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>List your resolutions (goals)</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Apply the SMART goal setting technique. See my
previous blog on SMART goal setting</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Have a close look at the ‘R’ in SMART. Is your
goal realistic? If yes, that’s great, get back on track and get to it! If no,
reconsider your goal.</div>
<div class="MsoNormal">
For help to achieve your goals employ the services of a
Coach or Personal Trainer. Exercise professionals such as coaches and PT’s have
the training to help you find and maintain motivation. To achieve any goals in
life the drive needs to come from you, not from anyone else.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Next blog post: Review of Be Kind 2UR Body - a 4 day wellness program for Cocos-Malay teenage girls </b></div>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-35242981410649973032012-06-01T07:46:00.003+06:302012-06-01T07:46:53.069+06:30Rules, Ritual and Routine<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:RelyOnVML/>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-AU</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
The three R's to help you
stick to your fitness program - Rules, Ritual and Routine</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There’s no need to struggle in keeping up a new fitness
program. The biggest hurdle was starting (see one of my earlier blog posts on goal setting)<b style="mso-bidi-font-weight: normal;"> </b>so here’s some tips to help you keep
going:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
RULES</div>
<div class="MsoNormal">
Give yourself a rule, something you must do no matter what. <span style="mso-spacerun: yes;"> </span>What Bevan
James Eyles<span style="mso-spacerun: yes;"></span><span></span><b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span></b>calls<a href="http://www.bevanjameseyles.com/display/Search?searchQuery=black+and+white+rules&moduleId=7048968"> black and white rules</a>: no
excuses. For example, I have 2 rules. </div>
<div class="MsoNormal">
Rule 1 - Drink 2 litres of water every day</div>
<div class="MsoNormal">
Rule 2 – I can drink alcohol only after I’ve drunk 2 litres
of water</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One rule is enough. The rule relates to your heatlh and
fitness goals. If you’re quitting smoking then the rule would be to engage in a healthy activity (like taking 10 deep breaths or going for a 10 minute walk) every time you felt like lighting up. If your goal is to manage your weight then your rule would be to record everything you eat and drink in a food diary. If your
goal is to run a marathon then your rulewould be to run every day. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI-IpWwrVWjwPT83qvwPf4ksODqOXFlrkjFzzGhLBMo9xmQ3oCgQg0mFInKwfiNxn0nvglQBVNSQnkUWMMDDY6c_SjEtJheZJF1t81NuwMw8AowO_3-VpXt26wTlRzbJMwWczCiSPf/s1600/IS719-006.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI-IpWwrVWjwPT83qvwPf4ksODqOXFlrkjFzzGhLBMo9xmQ3oCgQg0mFInKwfiNxn0nvglQBVNSQnkUWMMDDY6c_SjEtJheZJF1t81NuwMw8AowO_3-VpXt26wTlRzbJMwWczCiSPf/s320/IS719-006.jpg" width="320" /></a>RITUAL</div>
<div class="MsoNormal">
Ritual is where you exercise some self discipline.<span style="mso-spacerun: yes;"> </span>Something you do regularly and at the same
time. Something that relates to your health and fitness goals.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For example, my ritual is to stretch every morning,<span style="mso-spacerun: yes;"> </span>what Kit
Laughlin<b style="mso-bidi-font-weight: normal;"> </b>taught
me as the <a href="http://www.pandf.com.au/">Daily Six</a> (many years ago). <b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span></b>I’m quite lazy when it comes to
flexibility, which I need to improve for running, swimming and power lifts, so
this ritual works great for me.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Your ritual will be something that you want to become
routine.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Maybe you’ve heard the saying ‘practice makes perfect’ or even
of Malcolm Gladwell’s <span style="mso-spacerun: yes;"></span><a href="http://en.wikipedia.org/wiki/Outliers_%28book%29">10,000 Hour Rule</a>?
Repeating an action instils it in you; repeat something often enough it becomes
routine.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
ROUTINE</div>
<div class="MsoNormal">
A routine is simply something you do, like brushing your
teeth or washing your hands. Again, it should relate to your health and fitness
goals.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My routine is to get up every morning at 5.30am. I had to
train for this: The initial RULE was to get up out of bed at 5.30am no matter
what (I could always go back to bed if I was overly tired or sick) then; I made
it a RITUAL to bounce (be exuberant, like Tigger in Winnie the Pooh) out of bed at 5.30am every morning; so now
it’s normal to get up at 5.30am every morning (and be in bed by 9.00pm every
night).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Your routine might be to eat breakfast every morning, or go for
a morning walk, or to take a half hour lunch break away from your work place,
you get the idea.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next blog post:<span style="mso-spacerun: yes;"> </span>The
half way point for your New Year’s Resolution</div>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-73375020714076969832012-05-26T08:40:00.000+06:302012-05-26T08:40:16.987+06:30Exercise more, on your terms<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:RelyOnVML/>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-AU</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"></b>I so much enjoy helping people on their fitness journey and
want to share with you how easy it can be to exercise more on your own term, that is, the way <u>you</u> want to
exercise.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Sbyqh5Wl7VP81bKijo6KCngo7GpebzCoMXzVGLNtA2wlSW3acrY2KVcLNEwJJl10Ffr2CLfTofl0khfa20xdMbuJ_FOH3u_dK5lyheP0tH63fNzL8KOsAvsfFTsVpppuDWTQX0QR/s1600/tt0153083.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Sbyqh5Wl7VP81bKijo6KCngo7GpebzCoMXzVGLNtA2wlSW3acrY2KVcLNEwJJl10Ffr2CLfTofl0khfa20xdMbuJ_FOH3u_dK5lyheP0tH63fNzL8KOsAvsfFTsVpppuDWTQX0QR/s1600/tt0153083.jpg" /></a>Eat less, exercise more (ELEM) is the key to lose excess
body fat and there are countless books, articles and web pages on the ELEM
principle. It’s usually dressed up to be really complicated but it’s quite
simple: <b style="mso-bidi-font-weight: normal;">Eat less, exercise more</b>.
It’s really not that hard. See my last post for Eat Less.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Exercise more</b> than
you do now. <span style="mso-spacerun: yes;"> </span>That’s it. That’s how easy
it is. Not exercise strenuously or hard or by doing something you hate doing, just do
more than you do now and do it regularly. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Try this exercise on paper: Write down the exercise you do
every week. Read what you’ve written. How can you do more of the type of exercising you enjoy?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrNnK8idcHFtuJU1S-fQpXbmRbJYpBSZQcnEikhK_Ey6_TydXfGaRDGegrQLf58mgT6lwKcd9rQY2SuESplwXmNpWQUBQxwYs1gu-Hqo8pdhOaHqdQiNukZ8i3Mflrfo3ougIU-sG3/s1600/th_people_dancing.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrNnK8idcHFtuJU1S-fQpXbmRbJYpBSZQcnEikhK_Ey6_TydXfGaRDGegrQLf58mgT6lwKcd9rQY2SuESplwXmNpWQUBQxwYs1gu-Hqo8pdhOaHqdQiNukZ8i3Mflrfo3ougIU-sG3/s1600/th_people_dancing.jpg" /></a>To give you an example, one of my clients wanted to shed
some excess body fat. She said that she wasn’t doing any exercise at all but
liked cycling, so I asked her if she could cycle the 1km from her home to work
and back every work day. Yep, no problems, and that was enough to get her going.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The trick to <b style="mso-bidi-font-weight: normal;">exercise
more</b> is to choose something you enjoy doing.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next post: Three R's to help you stick to your fitness program - Rules, Ritual and Routine</div>
<div class="MsoNormal">
</div>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-49035971443178351042012-05-16T19:26:00.001+06:302012-05-16T19:27:40.385+06:30Eat Less: eat what you like and never mind the food snobs<br />
I love eating so I want to share some of my ideas about food and nutrition.<br />
<br />
<div class="MsoNormal">
I use <a href="http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n29.pdf">The Australian Dietary Guidelines</a> to inform my food
decisions so that I get the right balance and amount of nutrition. The key here
is that they are <u>guidelines</u>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Everyone has their own eating preferences, food dislikes and
likes and habits. Some people eat for reasons other than nutrition, sometimes
these reasons can be self-defeating and other times these reasons are celebratory and
life-affirming. Some people choose to eat soley for nutrition.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I like to eat lots of grains and vegies and am very picky
what kind of fat I eat. As a child I refused to put margarine or butter on my
bread, I still don’t butter my bread or toast and can happily snack on a thick
piece of black rye bread just like that, or maybe with a nice cheese. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikFQecqay6z_9wFJchE7ia1YpMg2uA8Zftkr3tFpvrGGPwORJ2Z25IasPBNe35GBll_lAJwUnkZXKEXw7pYbrbY2XC0PqvpMN7YhdqbBRTRl0U2ZGZ7K1bQj5UtZNNwVhgx2Zt7QTV/s1600/energy_foods_s1_apple_peanut_butter.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikFQecqay6z_9wFJchE7ia1YpMg2uA8Zftkr3tFpvrGGPwORJ2Z25IasPBNe35GBll_lAJwUnkZXKEXw7pYbrbY2XC0PqvpMN7YhdqbBRTRl0U2ZGZ7K1bQj5UtZNNwVhgx2Zt7QTV/s200/energy_foods_s1_apple_peanut_butter.jpg" width="200" /></a>I know a 30 something year old woman who thrives on grilled
crispy bacon and scrambled eggs for breakfast, eats fresh fruit all day and has
a small meal in the evening. She’s slim and fit.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A middle aged man I know is happy to eat a large meal
mid-morning and not eat again until dinner. He trains hard to put weight on and
loses weight when he stops training.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Eating well is about getting the right balance of foods that
suit you; <b style="mso-bidi-font-weight: normal;">eat less</b> of the foods you
don’t want and don’t need and more of the
foods that are good for you. To do this you can employ a dietician or
nutritionist (ask your GP to refer you, you may be eligible for a reduced rate)
or use the Guidelines.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I ask my clients to do a 24 hour recall. We write down absolutely
everything they’ve eaten and drunk in the last 24 hours and tally up how many
portions of cereals, vegetables, fruit, dairy, meat and extras they’ve had. We
then compare this to the Guidelines (4-6 portions of cereals, 5 veg, 2 fruit, 2
dairy, 1 meat and 0-3 extras). This is
also a handy exercise to do whenever you think your nutritional intake is
lacking (or excessive!). Give it a go and tell me if you don’t find it quite
the eye-opener.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It's easy to eat less as long as you're getting the right nutritional balance for you. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next post – Exercise more, on <u>your</u> terms. </div>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-4549768423950869952012-05-08T09:57:00.000+06:302012-05-08T09:57:29.835+06:30Eat Less Exercise More (ELEM) : I lost 2.6 kilos in 8 days<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-AU</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
I had put on 4 kilos in 4 weeks of holidaying, a pretty good
effort except it was all water and fat and I think I may have lost a bit of
muscle mass as well.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, to shed those unnecessary kilos I needed to get rid of my
fluid retention, boost my metabolic rate and burn calories. This is what I did
to lose 2.6 kilos in 8 days:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGPvTZcysVG-f12Y2hvC44rfxpMFwrHhnokP_0Lo734WaueIVEI6BynAfabrCWqtGn8ZxhVKKZgKxkzea5ydhZfBH-FbC2yoZdG0hj55w6vNjDy4joAibfE-W3rnjmgr8ztU1-Xw1s/s1600/sprint.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGPvTZcysVG-f12Y2hvC44rfxpMFwrHhnokP_0Lo734WaueIVEI6BynAfabrCWqtGn8ZxhVKKZgKxkzea5ydhZfBH-FbC2yoZdG0hj55w6vNjDy4joAibfE-W3rnjmgr8ztU1-Xw1s/s200/sprint.jpg" width="149" /></a>Every morning* – warm up 400m jog, 10 x 50m sprint intervals
with 50m active rest (walking), cool down 400m jog, half an hour of stretching.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
HIGH INTENSTIY CARDIO-VASCULAR TRAINING HELPS BURN FAT
THROUGHOUT THE DAY – THIS PHENOMENOM IS CALLED EPOC (Excess Post-exercise
Oxygen Consumption)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast half cup untoasted home-made muesli with ¼ cup
natural plain yoghurt and a cup of plunger black coffee with a splash of skim
milk.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Every day* – 5km easy bike ride, 30 minute easy freestyle
swim, 5km easy bike ride</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
LOW TO MODERATE INTENSITY CARDIO-VASCULAR TRAINING FOR AN
HOUR TO TOP UP THE MORNING’S EFFORT</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch 150g fish (wahoo seasoned with salt and pepper and
grilled, or raw slices of tuna with wasabi and soy sauce), 1 cup boiled basmati
rice, 2 cups steamed broccoli.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
FISH HAS OILS GOOD FOR YOUR HEART AND PROTEIN TO BUILD
MUSCLE, YOUR BODY CONVERTS RICE TO SUGARS FOR ENERGY AND BROCCOLI HAS FIBRE,
VITAMINS AND ANTI-OXIDANTS</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack of either fresh coconut water or half a piece of fruit.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Every evening* - CrossFit, well a modified Crossfit Work Out
of the Day (WOD), and if it was rest day I hit the punching bag for 5 rounds of
2 minutes each with a 30 second rest. This type of training is high intensity,
either a heavy weights session of just 10 minutes or not so heavy weights with
lots and lots of reps, should be just on the edge of impossibly hard.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
HIGH INTENSTIY RESISTANCE (WEIGHT) TRAINING TO BUILD MUSCLE </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner of vegetable soup – I base my recipe on the <a href="http://www.kickstartdiet.com.au/thediet.html">QuickStart Diet Soup recipe</a>; it’s simple and yummy made with garlic, ginger, <span style="mso-spacerun: yes;"> </span>tomatoes, carrots, broccoli, green capsicum,
green beans, shallots, fresh parsley, beef stock and whole pimento.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
VEGETABLES GIVE YOU VITAMINS, MINERALS, FIBRE AND
ANTI-OXIDANTS AND ALL IMPORTANT CARBOHYDRATES (CARBS OR CHO) FOR ENERGY</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In addition to all that I drank 2L of water every day and
had as much green tea (cold, no sugar or sweeteners) to drink as I wanted.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
TO GET RID OF FLUID RETENTION DRINK LOTS OF WATER.</div>
<div class="MsoNormal">
GREEN TEA GIVES YOU A LIFT AND HELPS ENERGISE YOU DURING
WORKOUTS.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
* I had two lay (rest) days. One on day 5 when I stretched
and walked everywhere during the day; the second on day 7 when I still did
sprint intervals in the morning but then spent the day snorkelling. </div>
<div class="MsoNormal">
The first 5 days went well, on days 6 & 8 I had a blow
out eating two mini Reese’s peanut butter cups and a couple of Corona beers,
that probably made the 400g difference to losing 3 kilos!</div>
<div class="MsoNormal">
This kind of stringent meal plan is not sustainable long
term but it, along with 3 bouts of exercise most days, did the job (I'm at 66.4kg, in the normal weight range for me) so now I’m
back to eating normally.</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Next post - Eat Less: eat what you like and never mind the
food snobs</div>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-9402013807352465152012-05-05T16:03:00.000+06:302012-05-05T16:03:27.268+06:30Exercise is fun!No matter where you are or where you travel there's always opportunity to have fun exercising.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy2A5Xqd3f7NfhdZaj1Hxi1ye0-UPegfs89c5TK6fBbnkYaIkhnJIR-U67uqK46b6xdxUxhCQtSZwmh_M4qGp5Xy-appCb7nQh2UB4ZlZrEnwCREvGAqaiJoz1leSlyQEOsOx-CHWX/s1600/fort.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy2A5Xqd3f7NfhdZaj1Hxi1ye0-UPegfs89c5TK6fBbnkYaIkhnJIR-U67uqK46b6xdxUxhCQtSZwmh_M4qGp5Xy-appCb7nQh2UB4ZlZrEnwCREvGAqaiJoz1leSlyQEOsOx-CHWX/s200/fort.jpg" width="200" /></a><br />
Singapore has Fort Canning. Lots and lots of steps, nice undulating paths and a exercise station where you can do a few chin ups to break it up.<br />
<br />
<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij2AukkUsE0emeRnvCKILIRYkYueMEHV6Lz-dW5KFU9KaBAdhf8cZ2tqkeb4twL246aqTS81mflrZJUlrlSjRg16Fb71UJOLS3IPYMIcCcunVkQeIjTIancKwSiGP6inbiLXk3S_mR/s1600/KLCC_Park_jogging_track_2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij2AukkUsE0emeRnvCKILIRYkYueMEHV6Lz-dW5KFU9KaBAdhf8cZ2tqkeb4twL246aqTS81mflrZJUlrlSjRg16Fb71UJOLS3IPYMIcCcunVkQeIjTIancKwSiGP6inbiLXk3S_mR/s200/KLCC_Park_jogging_track_2.jpg" width="119" /></a><br />
<br />
Kuala Lumpur has the city central park. A 1.3km running track, mostly rubberised but with some pavement (great for intervals) circles the park. The track is marked at 100m intervals and there are two drinking fountains on the run.<br />
<br />
<br />
Running, walking and playing in cities' public places is a lot more fun than sweating it out on a treadmill gym!<br />
<br />
<br />Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-22942343348105473952012-03-27T12:06:00.000+06:302012-03-27T12:06:57.591+06:30My Holiday ProgramEvery time I go on holidays I pack a resistance band and an exercise plan that I can do every day and that I can do in a hotel room. Here's this holiday's exercise plan:<br />
<br />
WARM UP (about 10 minutes)<br />
Range of Movement hip and shoulders (limbering up exercises)<br />
30 squats (butt to ground and at a fast tempo)<br />
15 'YTWL' each side with no weights - (lots of different ways to do YTWL. I do one arm at a time and load up by stepping forward into a deep lunge, sweeping my arm out in front; then in a flowing movement stepping the foot behind to stand up and bringing the arm up to form the letter) - very aerobic.<br />
<br />
CIRCUIT (3 - 15 minutes, depending on how many rounds completed)<br />
1 minute rounds of:<br />
Burpees (with push-ups. I always do my burpees with a push up)<br />
Inverted rows or resistance band seated rows<br />
Bicycle crunches<br />
<br />
COOL DOWN (5-20 minutes, depending on how much I want to stretch)<br />
Stretching of tight muscle groups (for me it's usually piriformis, hamstrings, calves, ITB, pecs, delts, levator scap and upper traps) <br />
I start with dynamic stretches then do static stretches for any muscles that haven't released.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdPZ_b5ujsm1MzmNLSOZheSeUjTVQ50hCC0hDsLSJWDL7_PWICz3zJzplpE_7MfJoGb9PPcDBhBAjA6IDaiNtEM-ilz7KoC_jseTwNXt-0GXitaXRvmp29dEsEu5lVK7F7pWUHlKqk/s1600/jacobsup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdPZ_b5ujsm1MzmNLSOZheSeUjTVQ50hCC0hDsLSJWDL7_PWICz3zJzplpE_7MfJoGb9PPcDBhBAjA6IDaiNtEM-ilz7KoC_jseTwNXt-0GXitaXRvmp29dEsEu5lVK7F7pWUHlKqk/s320/jacobsup.jpg" width="240" /></a>I never skimp on the warm up even if I only do 3 minutes of circuit and I always stretch for at least 5 minutes afterwards.<br />
<br />
I'll also try to fit in a few runs (Jacob's ladder in Perth is a fantastic stair run), walk everywhere, go for a swim, fit in a few saunas (a proper hot and steamy Finnish sauna around 70-80 degrees C), get a massage, eat well, sleep well and have lots of fun!Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-66195300197543479682012-03-10T11:59:00.000+06:302012-03-10T11:59:13.941+06:30What's your excuse?I've heard quite a few excuses from my clients as why they didn't show up for a training session, why they didn't do or only did part of their program of exercises, why they're not keeping a food diary ...<br />
I know an excuse when I hear it, but often when you're the one making the excuse you believe that it's the reason.<br />
I tore a calf muscle several weeks ago and used that as an excuse to have a week of lay days. The reason I didn't do any exercise at all (I could have worked on upper body flexbility or strength) was because the injury put me into a funk - I had built up my barefoot running distance to 6km since the beginning of the year with no problems and then could barely walk. So the excuse 'I'm injured' was not the real reason; the real reason was that I needed some time to get to the doctor's for diagnosis and treatment and put a recovery plan in place. Three weeks later I'm running again.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVUSegr8VnhCEfKMnRO8oBFW0gTdvbYKYqnwXcHA2KPTZHmtyf9MolWDcj0UoOSjdFBKlxmWh51gE2oTkmpu0PhxXrI40Yktw1RPwDsamsSme4dltoX9NWV_lmy_jObh_3FQbR7ctB/s1600/no_excuse_thumb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVUSegr8VnhCEfKMnRO8oBFW0gTdvbYKYqnwXcHA2KPTZHmtyf9MolWDcj0UoOSjdFBKlxmWh51gE2oTkmpu0PhxXrI40Yktw1RPwDsamsSme4dltoX9NWV_lmy_jObh_3FQbR7ctB/s320/no_excuse_thumb.jpg" width="320" /></a></div>Excuses are just that, excuses. Rather than come up with an excuse, come up with the reason. If you can't come up with the reason, 'the dog ate my homework' is as good an excuse as any :)Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-4648124446286568842012-01-31T10:31:00.001+06:302012-01-31T10:32:23.151+06:30Your Health and Fitness Routine check-upBy now you should be into your health and fitness routine for the year.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGM0dZJsqMYT1-xj-aJNoDLTLbPPDM1MLPCQPAK5RdF5rGvA4c7zMHEDgJJnWyoxEPcAhKVv1srZ3e2UKdjWiD3vkhfeK2ZWWuMblZOcuBeL4dK3_ZImxXzYw4-UgbXbguiHR2GD9T/s1600/u22043781.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGM0dZJsqMYT1-xj-aJNoDLTLbPPDM1MLPCQPAK5RdF5rGvA4c7zMHEDgJJnWyoxEPcAhKVv1srZ3e2UKdjWiD3vkhfeK2ZWWuMblZOcuBeL4dK3_ZImxXzYw4-UgbXbguiHR2GD9T/s1600/u22043781.jpg" /></a>Pay attention to any niggles, pain and injuries no matter how slight you think they are - get them checked out now by your trainer, coach or GP and make good use of any specialists they refer you on to and listen to your trainer's, coach's or gym instructor's exercise instruction.<br />
Are you making progress? Progress can be as simple as looking forward to and enjoying your training sessions, feeling happier, sleeping well. Progress can even be re-learning and re-training your exercise technique, or taking some rest days to allow you to recover so you can continue to train.<br />
If you're not making any progress or feel that you're going backwards then it's time to review your program and your goals.<br />
Haven't started yet? - well now's a good time to get moving!Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-61286913309345135932012-01-15T09:04:00.001+06:302012-01-15T09:11:56.730+06:30New Year's Resolutions - 4 point planInto the third week of 2012 so those health and fitness resolutions should be taking shape as training plans and if you're well motivated you'll already be back into your training routine.<br />
<br />
To help you get started and keep you going, have a think about these four points:<br />
<ul><li>Get rid of excess body fat gained over the holiday period</li>
<ul><li>A few days of strict <b>eating</b> (cut out all unnecessary carbs like soft drinks, alcohol, sugar, cakes, biscuits, chocolate; cut out as much fat as possible) followed by sensible eating -<a href="http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf"> Dietary Guidelines for Australians</a> is easy to follow.</li>
<li>High intensity <b>cardio-vascular training</b> for two weeks. Sprints and fartleks (running and cycling), PHA (peripheral heart action) circuit training (that's a circuit that alternates between lower body and upper body, eg 2 minutes of step ups followed by 2 minutes of push ups followed by 2 minutes of lunges etc) </li>
</ul><li>Build on base fitness and functional movement for upcoming events (The Cocos Lagoon Swim is 10 months away so now is the time to build up swim fitness and get some stroke correction; if your event is 6 months away work on increasing fitness and building up endurance; 3 months away is the time to work on power, speed and strength; 2 months away practice partial distance of event and get used to the course; a month away you should be tapering off.)</li>
<li>Stay focused on your goals. What do you really want? Do only those things that help you achieve your goals.</li>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGAW34cEtH_HAiaRiICU7z5ozDdxugCr0JKKjORijy2jeGsgKTGejJZZHqH1q94ITt7QZAogANlMj9FSN6z6a1o5o7YVMr0yoJGcylXzeJKHJ6FBkSzwMrNtvThgX7-gAW3BrKfFYT/s1600/for0514l.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGAW34cEtH_HAiaRiICU7z5ozDdxugCr0JKKjORijy2jeGsgKTGejJZZHqH1q94ITt7QZAogANlMj9FSN6z6a1o5o7YVMr0yoJGcylXzeJKHJ6FBkSzwMrNtvThgX7-gAW3BrKfFYT/s320/for0514l.jpg" width="224" /></a></div><ul><li> Acknowledge those actions that inhibit your goals (if your goal is to stop smoking, having a cigarette is not going to help!).</li>
</ul><li>Employ your fitness and health professionals to get you going in the right direction and keep you on track.</li>
<ul><li>Annual blood tests and ECG's, regular weight checks, height measurements (particularly for children and older adults), girth measurements are all good indicators of health and you should be able to access these through your GP or health clinic.</li>
<li>Body work in form of regular massage or chiropractic or physio for optimum biomechanics.</li>
<li>Personal trainer, sports trainer and sports coaches for exercise prescription and motivation to make sure your program is effective.</li>
</ul></ul>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-43245723558991147452011-12-19T16:17:00.000+06:302011-12-19T16:17:56.174+06:30Keeping trim over the holiday seasonYes you can enjoy great food over the holidays.<br />
Travel, dinner parties, picnics and holiday feasts are all opportunities to try new foods, savour your favourites and indulge a little.<br />
Fill your plate a third full of meats, nuts and cheeses; a third with bread, pasta and rice and; a third of fruit and vegetables. Choose a variety of colours as you're building up your festive plate, enjoy the visual display, the aromas, the tastes and textures of the food you've chosen. One plate will be more than enough so you don't need to have seconds!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUAwTYRvOkXejKWhBqovRvJ4V73hxosjDYVw6zdvu0dZAhvbTg-iFat7WzoM1GTuaJISpzgqIZZfNGfcGxmaeZTic7Lx617btnK-G2UyMfWNhBWOKG3KS0JP8qxdbDud3CSJoBNNf1/s1600/IMG_3092-1024x682.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUAwTYRvOkXejKWhBqovRvJ4V73hxosjDYVw6zdvu0dZAhvbTg-iFat7WzoM1GTuaJISpzgqIZZfNGfcGxmaeZTic7Lx617btnK-G2UyMfWNhBWOKG3KS0JP8qxdbDud3CSJoBNNf1/s320/IMG_3092-1024x682.jpg" width="320" /></a>If you're having a special drink, whether it's alcohol or a soft drink, have just one or two and sip slowly to make them last - fill a glass with ice then pour your favourite soft drink over it; indulge in a boutique beer; sip on a fancy umbrella cocktail; buy the best bottle of wine. When you get thirsty, have a glass of water.<br />
Get outdoors and active with friends and family - backyard cricket, frisbees, go for a walk, kick a ball around, play tag or stuck in the mud or leapfrog.<br />
Get a good night's sleep to let those fat burning hormones kick in and to recharge your body so you can do it all again the next day.<br />
The holidays are a great time to enjoy a variety of food, be active and get plenty of rest.Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-4637946418546280212011-12-04T16:16:00.005+06:302011-12-04T16:39:46.425+06:30Coconut Water - the new health drink?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUYJao85VlCxIc_ak5p1c9_UmOsa_p2OwlPA5DXD2UXbZliMRywloRU4QSRRrz8m_cKHJie0cQsXHTnolVDSYU1l6KlAFOQEugzkIy07KK8n1n548MZ0INzkLmSOvE_XyAdpidvl3N/s1600/coconuts.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 75px; height: 75px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUYJao85VlCxIc_ak5p1c9_UmOsa_p2OwlPA5DXD2UXbZliMRywloRU4QSRRrz8m_cKHJie0cQsXHTnolVDSYU1l6KlAFOQEugzkIy07KK8n1n548MZ0INzkLmSOvE_XyAdpidvl3N/s320/coconuts.jpg" alt="" id="BLOGGER_PHOTO_ID_5682211653655381586" border="0" /></a>Word has reached Cocos that coconut water is the new health drink fad.<br />Here on Cocos we have 5 distinct varieties of coconut, kelapa puyu being the most popular coconut for drinking (it's the orangy-yellow one). I personally like the low growing green ones because you can pick them when they're very green and the water has a fizz to it. <span style="font-style: italic;">Pictured are kelapa gading and kelapa puyu</span>.<br />I drink water from one coconut a day, well most days, mostly from the palms that drop the coconuts into my front yard. It's wonderfully sweet and best of all it's free!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieIc3df9jkHLamJs5g5aDA7EHEVb7aj4YUBB-H3nl_nRxSXwEaJ28nVKQ1osK7QjyMmlv3tJcS69X6kBpLdBzOabpC0eEFbz9i7gnGNNt8zxRy6B4AntzN1q5Vxu9TSJ09la-HVyON/s1600/noni+fruit.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 75px; height: 75px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieIc3df9jkHLamJs5g5aDA7EHEVb7aj4YUBB-H3nl_nRxSXwEaJ28nVKQ1osK7QjyMmlv3tJcS69X6kBpLdBzOabpC0eEFbz9i7gnGNNt8zxRy6B4AntzN1q5Vxu9TSJ09la-HVyON/s320/noni+fruit.jpg" alt="" id="BLOGGER_PHOTO_ID_5682211655332309906" border="0" /></a>Another health fad we've heard about is the noni fruit. Good to help get rid of colds and flu. Great if you can cope with the texture and taste and all the seeds in them.<br /><br />Probably the best foods to eat and drink for health are the ones that are grown locally and naturally - at least you know they're fresh.Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-39225057538136640702011-11-26T14:03:00.004+06:302011-11-26T14:46:35.965+06:30Health Expo at Home Island Wednesday 30 November<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTOA8GgAwFsgqPdmEuxHA0cK-XKD4MKEqkcVt5H0OFvatb9M28pBvfC0zmgoJvELpqqbUMdRVhcniWO_MJ3aUQAicJ5mWIzNAtuNLXTo8r7sCdHNEewj6A3XVGUh1ziNoI3vtvA-Se/s1600/Home+Island.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5679209310971921458" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTOA8GgAwFsgqPdmEuxHA0cK-XKD4MKEqkcVt5H0OFvatb9M28pBvfC0zmgoJvELpqqbUMdRVhcniWO_MJ3aUQAicJ5mWIzNAtuNLXTo8r7sCdHNEewj6A3XVGUh1ziNoI3vtvA-Se/s320/Home+Island.jpg" /></a>There will be a Health Expo at Home Island this Wednesday 30 November from 8.30am to 2pm.<br /><br /><div>This is a community event with the Health Clinic staff, Home Island Sport and Rec, Home Island Seniors group, the Shire, Australian Federal Police, Water Corp and Category 3 Design providing information, activities and of course plenty of healthy food choices for the day.</div><br /><br /><div>I'll be doing Heartmoves demonstrations and be available for a chat about personal training -I have heaps of Safety in Sport and other brochures to hand out and will also have resistance bands with instructions packs for sale.</div><br /><br /><div>Pick up your Passport to Health at the cyclone shelter and travel the wonderful and diverse world of healthy living!</div>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-44772871383942420572011-10-01T15:42:00.004+06:302011-10-01T16:08:08.044+06:30October is Health Awareness Month<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9uUV2KvEXLOnOdxPsJPApvF93Ybmt8A1IYG91aBG9DLb2sMvMzAmUolJ-wogEo9_2dqDVAjrDqnD9HFphSz0qLwjBoL0t8cEz6vYzxGfJ8eWVsDbXKnmNDtljiE5s1rGB9yV4Kj3Y/s1600/NHA_MONTH-_png1_no_SCMABD.png"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 174px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9uUV2KvEXLOnOdxPsJPApvF93Ybmt8A1IYG91aBG9DLb2sMvMzAmUolJ-wogEo9_2dqDVAjrDqnD9HFphSz0qLwjBoL0t8cEz6vYzxGfJ8eWVsDbXKnmNDtljiE5s1rGB9yV4Kj3Y/s320/NHA_MONTH-_png1_no_SCMABD.png" alt="" id="BLOGGER_PHOTO_ID_5658451745310547794" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkWbASKMRi50IVW-7PBe-AaOmJGRi3-RcsFEVwBC-94_4q-pHKtoZdSm6PSS7BU0x4fVmXxku-gpS-aAnIyfnbU8vqCewC7fvC_XW9DANJpDhf6otDOsqhHkiXXFCeK4r8znd2qE7P/s1600/OPA_SUPPORTER.png"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 278px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkWbASKMRi50IVW-7PBe-AaOmJGRi3-RcsFEVwBC-94_4q-pHKtoZdSm6PSS7BU0x4fVmXxku-gpS-aAnIyfnbU8vqCewC7fvC_XW9DANJpDhf6otDOsqhHkiXXFCeK4r8znd2qE7P/s320/OPA_SUPPORTER.png" alt="" id="BLOGGER_PHOTO_ID_5658451749972159650" border="0" /></a><br />For Health Awareness month Category 3 Design will be looking at breakfast for school kids at West Island Cocos (Keeling) Islands school campus. At the recent Loud Shirt and Jeans for Genes day I baked 3 dozen delicious coconut orange jam muffins (made with West Island coconut) for the students to enjoy along with fresh coconut, fruit, muesli and yoghurt.<br /><br />For Health Awareness month why not make sure that you start your day right with a good breakfast. A good breakfast can be small or big - it depends on your eating preferences - make sure it has some good quality cereal like wholemeal bread or rolled oats, some fruit or vegies (juice, a piece of fruit or grilled vegies) and dairy or lean meat or nuts.<br /><br />A quick on-the-go breakfast I take for an early morning commute across the lagoon is peanut butter on a thick piece of home-baked wholemeal bread and a guava.<br /><br />Eating breakfast will help stop you overeating later in the day.Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-23598284480578353422011-08-31T16:23:00.003+06:302011-08-31T16:40:15.115+06:30Spring into action!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgILB0tb2vHu8t5ee0cw10usO9S0aa3cniq0fJTXmE-fvVNWjYh0eSG-iNaDXzTXbGW1XIMiKiOzroOfpE4hR0RhIXiiH9tZK92MJmYFJ-REuC3GkN0LIJ4ObOT20OP5VhUsvtlH4CW/s1600/images.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 193px; height: 262px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgILB0tb2vHu8t5ee0cw10usO9S0aa3cniq0fJTXmE-fvVNWjYh0eSG-iNaDXzTXbGW1XIMiKiOzroOfpE4hR0RhIXiiH9tZK92MJmYFJ-REuC3GkN0LIJ4ObOT20OP5VhUsvtlH4CW/s320/images.jpg" alt="" id="BLOGGER_PHOTO_ID_5646960144737821858" border="0" /></a>
<br />Spring is here so why not renew and revive your health and fitness goals?
<br />
<br />Remember to be SMART setting goals.
<br />
<br />Depending on what your overall goal is you could set milestones like:
<br />Bench press a tonne in one session - sure you can do it, lots of reps and lots of sets!
<br />Walk 10km in a week - that's only a bit more than 1km a day.
<br />Skip (with a skipping rope) for 5 minutes without stopping.
<br />
<br />My goals for September? Every week I plan to run 10km, cycle 30 km and swim 1km to increase my cardio-vascular fitness :)
<br />
<br />
<br />Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-30594113607695103762011-07-31T14:14:00.004+06:302011-07-31T16:01:18.377+06:30Training and Ramadan<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ742y-rIuAi_1zJPyhIB3gTdfxCfDQ1QaONmhRwHweClifdBgEbcgMiqAd-ofDblETOF-DErixcAzxaGCvpQdMlKxhVceHL8yedahdaqR9YbtG_cM7CFcYmSWoNnWlGrQpIH6j-jC/s1600/hypertrophy-training.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 213px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5635446155426919266" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ742y-rIuAi_1zJPyhIB3gTdfxCfDQ1QaONmhRwHweClifdBgEbcgMiqAd-ofDblETOF-DErixcAzxaGCvpQdMlKxhVceHL8yedahdaqR9YbtG_cM7CFcYmSWoNnWlGrQpIH6j-jC/s320/hypertrophy-training.jpg" /></a> Ramadan starts Monday 1 August and I have heard that here on Cocos all exercise stops. Although I haven't developed an exercise program around Ramadan this year (I am working on something for next year: pre, during and post Ramadan), it is possible to exercise.<br /><br /><br /><br />Some points:<br /><br /><ul><br /><li>Retain muscle mass and avoid putting on fat</li><br /><li>Exercise late in the day, about an hour or two before sunset, so that you can replenish your body</li><br /><li>Work on maintaining strength and flexibility</li><br /><li>Work on any remedial exercises to correct imbalances</li><br /><li>Work at a lower level than you would normally (reduce number of sets, or number of reps, or the weight you would normally lift)</li><br /><li>Eat well, keep a healthy balance in your night-time and pre-dawn meals</li><br /><li>Eat calorie (energy) rich food to make sure you eat enough</li><br /><li>Nap during the day to alleviate fatigue</li></ul>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-18854943385924042432011-07-03T20:51:00.009+06:302011-07-03T21:30:08.916+06:30Do you want to be Fighting Fit?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5HGnOYOTHfr9TV6swR2O_W2HENhEe0KUZjwnja8v9DvIsfnb0Ahxq2dvhFRPhI2HcUd4xSliqQ3iGpCrVWRiKjU9aESaUmS4dTOoSeZJl80Uyte3CNBC8zFYruDaY4gZEj76aZHBk/s1600/PE0074637.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 188px; height: 151px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5HGnOYOTHfr9TV6swR2O_W2HENhEe0KUZjwnja8v9DvIsfnb0Ahxq2dvhFRPhI2HcUd4xSliqQ3iGpCrVWRiKjU9aESaUmS4dTOoSeZJl80Uyte3CNBC8zFYruDaY4gZEj76aZHBk/s320/PE0074637.JPG" alt="" id="BLOGGER_PHOTO_ID_5625139880738577346" border="0" /></a>Of course you do! Cardio-vascular fitness, agility, endurance, power, strength, coordination and flexibility are all components of boxing fitness (these will sound familiar to CrossFit enthusiasts). The great news is that you don't need to train to be a fighter to get the fitness benefits!<br />There are a number of boxing fitness group exercise classes and trainers on the mainland and many commercial gyms offer group exercise classes.<br />Here on Cocos I'm looking for at least 10 people to participate in Fighting Fit exercise program in Term 3 (11 weeks from 21 July).<br />Let me know if you'd like to get Fighting Fit - I'll be doing a flyer drop around the island in the next couple of weeks.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCsvNXM5DxYVFSbVXGQt7VpW0UuhgwIKK9e4UOK5rPFLqQRzyEJnq-FJ22tgYAKBZ1_tcPZ5tgovBzrgIQmJoTI3rsVOU6yN4Cxu-FWHGNmdMUhIZPomxldiwKQv7LAR01dk2PGvHj/s1600/logo_punchfit_contactus.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 181px; height: 94px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCsvNXM5DxYVFSbVXGQt7VpW0UuhgwIKK9e4UOK5rPFLqQRzyEJnq-FJ22tgYAKBZ1_tcPZ5tgovBzrgIQmJoTI3rsVOU6yN4Cxu-FWHGNmdMUhIZPomxldiwKQv7LAR01dk2PGvHj/s320/logo_punchfit_contactus.jpg" alt="" id="BLOGGER_PHOTO_ID_5625133872527809954" border="0" /></a>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-87139464555424309392011-07-03T20:50:00.003+06:302011-07-06T15:16:15.849+06:30Heartmoves on Home Island<span style="font-size:100%;">I'm very excited about starting <a href="http://www.heartfoundation.org.au/">The National Heart Foundation</a>'s Heartmoves exercise program on Home Island this Friday 8 July at 8.15am.<br />This will be a free information session about <a href="http://heartmoves.heartfoundation.org.au/">Heartmoves</a> and subsequent weeks it will only be $2 per person.<br /></span> <p class="MsoNormal"><span lang="EN-US" style="font-size:100%;">Heart Foundation Heartmoves adalah rancangan activitas physical yang lembut.</span></p> <p class="MsoNormal"><span lang="EN-US" style="font-size:100%;">Mengikut selalu akan membantu untuk:</span></p> <p class="MsoNormal" style="margin-left:36.0pt;text-indent:-18.0pt;mso-list:l0 level1 lfo1"><span style="font-family:Symbol;mso-fareast-font-family: Symbol;mso-bidi-font-family:Symbol;font-size:100%;" lang="EN-US" ><span style="mso-list:Ignore">·<span style="font:7.0pt "Times New Roman""> </span></span></span><span lang="EN-US" style="font-size:100%;">Penjagahan bagus pada berat badan, darah manis,darah tinggi dan darah gemuk</span></p> <p class="MsoNormal" style="margin-left:36.0pt;text-indent:-18.0pt;mso-list:l0 level1 lfo1"><span style="font-family:Symbol;mso-fareast-font-family: Symbol;mso-bidi-font-family:Symbol;font-size:100%;" lang="EN-US" ><span style="mso-list:Ignore">·<span style="font:7.0pt "Times New Roman""> </span></span></span><span lang="EN-US" style="font-size:100%;">Memajukan latihan, menimbang, keurusan dan kelemasan</span></p> <p class="MsoNormal" style="margin-left:36.0pt;text-indent:-18.0pt;mso-list:l0 level1 lfo1"><span style="font-family:Symbol;mso-fareast-font-family: Symbol;mso-bidi-font-family:Symbol;font-size:100%;" lang="EN-US" ><span style="mso-list:Ignore">·<span style="font:7.0pt "Times New Roman""> </span></span></span><span lang="EN-US" style="font-size:100%;">Menambah kualiti kehidupan anda dan bertemuh orang lain</span></p>Tiinahttp://www.blogger.com/profile/08146357297080061802noreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-39614315881970918502011-05-08T11:03:00.002+06:302011-05-08T11:17:48.255+06:30Go Red for Women challenge starts 1 June 2011<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibXYnEVR7_ibwFkXtI3nc_ncZ7KqtVyX4Lm0yrdG4RukNuNSuuIrDkB1mm_39x45dgU3RpEw54VnwsaqK6BKfhBXh9VLBxSAuG70jeff0kV2hIjZUkTphwqxcvfSkF80nnOb_NQz4CjGGL/s1600/red.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 53px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibXYnEVR7_ibwFkXtI3nc_ncZ7KqtVyX4Lm0yrdG4RukNuNSuuIrDkB1mm_39x45dgU3RpEw54VnwsaqK6BKfhBXh9VLBxSAuG70jeff0kV2hIjZUkTphwqxcvfSkF80nnOb_NQz4CjGGL/s320/red.jpg" alt="" id="BLOGGER_PHOTO_ID_5604202096014302434" border="0" /></a><br />Go Red for Women is a National Heart Foundation campaign focussing on improving women's cardio-vascular health.<br />There's lots of informationa and great tools - including goal setting <a href="http://www.eiseverywhere.com/ehome/healthyheartchallenge/home/">on their website</a><br />I've already registered, it takes a little time and is free so why not? There are a range of goals to choose from including nutrition and physical activity, so you can choose goals specific to you.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-5144399542109520752011-04-03T09:10:00.004+06:302011-04-03T09:25:30.016+06:30Cocos vs Christmas Islands Sports Long Weekend<div style="text-align: left;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6nc1tN8urBt7RIpQDD3uOF50edBQYugwi64FHEFqWffnwQM69bxu5XZhWTf8_PqtPzHD-JbvL6wRg3_16Y904-h-MzPRoe-W9i_jgYw87f0Mnq961TK0cIMCDs_c91fQ4QaitMs2usxhL/s1600/index.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 247px; height: 186px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6nc1tN8urBt7RIpQDD3uOF50edBQYugwi64FHEFqWffnwQM69bxu5XZhWTf8_PqtPzHD-JbvL6wRg3_16Y904-h-MzPRoe-W9i_jgYw87f0Mnq961TK0cIMCDs_c91fQ4QaitMs2usxhL/s320/index.jpg" alt="" id="BLOGGER_PHOTO_ID_5591184714093035666" border="0" /></a><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-AU</w:LidThemeOther> <w:lidthemeasian>X-NONE</w:LidThemeAsian> <w:lidthemecomplexscript>X-NONE</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> <w:splitpgbreakandparamark/> <w:dontvertaligncellwithsp/> <w:dontbreakconstrainedforcedtables/> <w:dontvertalignintxbx/> <w:word11kerningpairs/> <w:cachedcolbalance/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathpr> <m:mathfont val="Cambria Math"> <m:brkbin val="before"> <m:brkbinsub val="--"> <m:smallfrac val="off"> <m:dispdef/> <m:lmargin val="0"> <m:rmargin val="0"> <m:defjc val="centerGroup"> <m:wrapindent val="1440"> <m:intlim val="subSup"> <m:narylim val="undOvr"> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" defunhidewhenused="true" defsemihidden="true" defqformat="false" defpriority="99" latentstylecount="267"> <w:lsdexception locked="false" priority="0" semihidden="false" unhidewhenused="false" qformat="true" name="Normal"> <w:lsdexception locked="false" priority="9" semihidden="false" unhidewhenused="false" qformat="true" name="heading 1"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 2"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 3"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 4"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 5"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 6"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 7"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 8"> <w:lsdexception locked="false" priority="9" qformat="true" name="heading 9"> <w:lsdexception locked="false" priority="39" name="toc 1"> <w:lsdexception locked="false" priority="39" name="toc 2"> <w:lsdexception locked="false" priority="39" name="toc 3"> <w:lsdexception locked="false" priority="39" name="toc 4"> <w:lsdexception locked="false" priority="39" name="toc 5"> <w:lsdexception locked="false" priority="39" name="toc 6"> <w:lsdexception locked="false" priority="39" name="toc 7"> <w:lsdexception locked="false" priority="39" name="toc 8"> <w:lsdexception locked="false" priority="39" name="toc 9"> <w:lsdexception locked="false" priority="35" qformat="true" name="caption"> <w:lsdexception locked="false" priority="10" semihidden="false" unhidewhenused="false" qformat="true" name="Title"> <w:lsdexception locked="false" priority="1" name="Default Paragraph Font"> <w:lsdexception locked="false" priority="11" semihidden="false" unhidewhenused="false" qformat="true" name="Subtitle"> <w:lsdexception locked="false" priority="22" semihidden="false" unhidewhenused="false" qformat="true" name="Strong"> <w:lsdexception locked="false" priority="20" semihidden="false" unhidewhenused="false" qformat="true" name="Emphasis"> <w:lsdexception locked="false" priority="59" semihidden="false" unhidewhenused="false" name="Table Grid"> <w:lsdexception locked="false" unhidewhenused="false" name="Placeholder Text"> <w:lsdexception locked="false" priority="1" semihidden="false" unhidewhenused="false" qformat="true" name="No Spacing"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading Accent 1"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List Accent 1"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid Accent 1"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1 Accent 1"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2 Accent 1"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1 Accent 1"> <w:lsdexception locked="false" unhidewhenused="false" name="Revision"> <w:lsdexception locked="false" priority="34" semihidden="false" unhidewhenused="false" qformat="true" name="List Paragraph"> <w:lsdexception locked="false" priority="29" semihidden="false" unhidewhenused="false" qformat="true" name="Quote"> <w:lsdexception locked="false" priority="30" semihidden="false" unhidewhenused="false" qformat="true" name="Intense Quote"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2 Accent 1"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1 Accent 1"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2 Accent 1"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3 Accent 1"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List Accent 1"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading Accent 1"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List Accent 1"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid Accent 1"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading Accent 2"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List Accent 2"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid Accent 2"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1 Accent 2"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2 Accent 2"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1 Accent 2"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2 Accent 2"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1 Accent 2"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2 Accent 2"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3 Accent 2"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List Accent 2"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading Accent 2"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List Accent 2"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid Accent 2"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading Accent 3"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List Accent 3"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid Accent 3"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1 Accent 3"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2 Accent 3"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1 Accent 3"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2 Accent 3"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1 Accent 3"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2 Accent 3"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3 Accent 3"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List Accent 3"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading Accent 3"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List Accent 3"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid Accent 3"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading Accent 4"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List Accent 4"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid Accent 4"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1 Accent 4"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2 Accent 4"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1 Accent 4"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2 Accent 4"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1 Accent 4"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2 Accent 4"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3 Accent 4"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List Accent 4"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading Accent 4"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List Accent 4"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid Accent 4"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading Accent 5"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List Accent 5"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid Accent 5"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1 Accent 5"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2 Accent 5"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1 Accent 5"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2 Accent 5"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1 Accent 5"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2 Accent 5"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3 Accent 5"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List Accent 5"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading Accent 5"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List Accent 5"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid Accent 5"> <w:lsdexception locked="false" priority="60" semihidden="false" unhidewhenused="false" name="Light Shading Accent 6"> <w:lsdexception locked="false" priority="61" semihidden="false" unhidewhenused="false" name="Light List Accent 6"> <w:lsdexception locked="false" priority="62" semihidden="false" unhidewhenused="false" name="Light Grid Accent 6"> <w:lsdexception locked="false" priority="63" semihidden="false" unhidewhenused="false" name="Medium Shading 1 Accent 6"> <w:lsdexception locked="false" priority="64" semihidden="false" unhidewhenused="false" name="Medium Shading 2 Accent 6"> <w:lsdexception locked="false" priority="65" semihidden="false" unhidewhenused="false" name="Medium List 1 Accent 6"> <w:lsdexception locked="false" priority="66" semihidden="false" unhidewhenused="false" name="Medium List 2 Accent 6"> <w:lsdexception locked="false" priority="67" semihidden="false" unhidewhenused="false" name="Medium Grid 1 Accent 6"> <w:lsdexception locked="false" priority="68" semihidden="false" unhidewhenused="false" name="Medium Grid 2 Accent 6"> <w:lsdexception locked="false" priority="69" semihidden="false" unhidewhenused="false" name="Medium Grid 3 Accent 6"> <w:lsdexception locked="false" priority="70" semihidden="false" unhidewhenused="false" name="Dark List Accent 6"> <w:lsdexception locked="false" priority="71" semihidden="false" unhidewhenused="false" name="Colorful Shading Accent 6"> <w:lsdexception locked="false" priority="72" semihidden="false" unhidewhenused="false" name="Colorful List Accent 6"> <w:lsdexception locked="false" priority="73" semihidden="false" unhidewhenused="false" name="Colorful Grid Accent 6"> <w:lsdexception locked="false" priority="19" semihidden="false" unhidewhenused="false" qformat="true" name="Subtle Emphasis"> <w:lsdexception locked="false" priority="21" semihidden="false" unhidewhenused="false" qformat="true" name="Intense Emphasis"> <w:lsdexception locked="false" priority="31" semihidden="false" unhidewhenused="false" qformat="true" name="Subtle Reference"> <w:lsdexception locked="false" priority="32" semihidden="false" unhidewhenused="false" qformat="true" name="Intense Reference"> <w:lsdexception locked="false" priority="33" semihidden="false" unhidewhenused="false" qformat="true" name="Book Title"> <w:lsdexception locked="false" priority="37" name="Bibliography"> <w:lsdexception locked="false" priority="39" qformat="true" name="TOC Heading"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--><span style="line-height: 115%;font-family:";font-size:12pt;" >The <span style="font-weight: bold;">Christmas Island Cricket and Sporting Club</span> are organising</span></div><p class="MsoNormal" style="text-align: center;"><span style="line-height: 115%;font-family:";font-size:12pt;" >Christmas Island v Cocos (Keeling) Islands Sports weekend Sat 23/4 – Tues 26/4 2011</span><b style=""><span style="line-height: 115%;font-family:";font-size:12pt;" ><br /></span></b></p> <p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" >Following the success of the Cocos (Keeling) Islands long weekend of sports in 2010 the rivalry between the two Islands will continue over the 2011 ANZAC / Easter long weekend this year.</span></p> <p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" >The program which is being developed including social functions and sports:</span></p> <p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" >Saturday 23/4 arrive and Touch Football game on West Island (then to the Club for a BBQ dinner)</span></p> <p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" >Sunday 24/4 Soccer challenge, cultural day and lunch on Home Island – or those who stay behind West Island Scroungers Golf – Fishing – Surfing </span></p> <p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" >Monday 25/4 following the Dawn Service, Lunch at the Club may be some Two Up with the Cricket game to follow on West Island </span></p> <p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" >Plus you could play a game of golf and enjoy the beaches do some fishing, surfing or just take a day off!</span></p><p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" ><span style="font-family:arial;font-size:100%;"><span style="color: rgb(0, 0, 102);">This is a great opportunity to join in and have fun - I was disappointed to hear that there's no mixed or women's Cocos (Keeling) Islands soccer teams because the men's teams are too good :( Where's the fun in that? Anyway, if I'm not on the pitch (playing for the Christmas Island Golden Old Bosuns) I'll definitely be leading warm ups and cool downs and helping out with sports massage for all the athletes.</span></span></span></p><p class="MsoNormal" style="text-align: justify; font-style: italic;"><span style="line-height: 115%;font-family:";font-size:12pt;" ><span style="font-family:arial;font-size:100%;"><span style="color: rgb(0, 0, 102);">The opportunities to be fit and active are everywhere!</span></span><br /></span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-64464406047362704632011-03-25T13:22:00.004+06:302011-04-01T10:27:24.388+06:30Do-Try-Athlons<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://i51.photobucket.com/albums/f377/HappyEnglishClub/toonTriathlon.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 345px; height: 300px;" src="http://i51.photobucket.com/albums/f377/HappyEnglishClub/toonTriathlon.jpg" alt="" border="0" /></a>Do- and Try-Athlons have been running regularly around the high tide - ask me when the next one's on!<br /><br />These Do-Athlons and Try-Athlons are suitable for all fitness levels - you just need a bicycle and a helmet and swim goggles and allow an hour to an hour and a half. And they're fun!<br /><br />We ride 5km, swim for as long as you like, then there's the option of a 2km run before riding back to make it a Try-Athlon. Or if you have a running buddy one of you can ride the 5km in and then swap to run the 5km back.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574698572076415348.post-45142225904952452242011-03-10T10:35:00.005+06:302011-03-10T11:31:00.579+06:30Losing weight<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpLUUtmsHrev__MCdpKHT1_wLmFS9YlydJBX1_zKmgP11-AOfo8gFxlS8vPGve2qaYjL_-nZozKudRAavYO6vmT3lpbOI0r51jOZ0d3R9dZsMMtYPzwtPla4Iu-tpHED_dRG3OGQur8U1f/s1600/index.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 120px; height: 80px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpLUUtmsHrev__MCdpKHT1_wLmFS9YlydJBX1_zKmgP11-AOfo8gFxlS8vPGve2qaYjL_-nZozKudRAavYO6vmT3lpbOI0r51jOZ0d3R9dZsMMtYPzwtPla4Iu-tpHED_dRG3OGQur8U1f/s200/index.jpg" alt="" id="BLOGGER_PHOTO_ID_5582311627517087138" border="0" /></a>Losing weight is a common goal for many of my PT clients. Of course what clients mean is that they want to lose excess body fat, fit into last year's clothes and look better.<br /><br />How do you shed excess body fat? It should be as easy as Eat Less, Exercise More but we are bombarded with all sorts of diets and exercise tips which confuse the matter.<br /><br /><span style="font-weight: bold;">1. Eat Less</span><br />Have less, or cut out altogether these high energy foods: alcohol, soft drinks (even the sugar-free ones - ask me why!), cakes, biscuits, chocolate, icecream, deep fried food; and use less salt, sugar and animal fats in your food preparation.<br />Have a look at <a href="http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm">The Dietary Guidelines for all Australians</a> for how to eat well. These guidelines have been developed from research done by the National Health and Medical Research Council to give you an idea about how much of what types of food to eat for good nutrtion. Both West Island and Home Island Health Clinics have easy to follow brochures.<br />The National Heart Foundation's campaign <a href="http://www.drawthelinewa.com.au/">Draw the Line</a> has some great resources about eating less too.<br /><br /><span style="font-weight: bold;">2. Exercise More<span style="font-weight: bold;"><br /></span></span>Basically, cardio-vascular (aerobic) exercise will burn fat and resistance (weight) training will build lean muscle which will help keep the fat off, so you should do both regularly. And try and do something active every day, even household chores like cleaning and gardening count.<br />If you drive everywhere get a bicycle or walk instead. If you already walk or ride, either go further or longer or faster or add another walk or ride in to the week.<br />Start a weight training regime. You don't need any equipment other than yourself and the ground. <a href="http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.html">Push ups</a> and <a href="http://www.exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html">squats</a> (you don't need to use extra weights) are two great basic exercises to start with. If you have a bar then you can also try <a href="http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html">chin ups</a>. All these exercises use your own body weight so you don't need to add extra weights. Get a PT session with me if you're not sure about technique or for modifications on these exercises.<br />For more ideas have a look at The National Heart Foundation's campaign <a href="http://www.findthirty.com.au/">Find Thirty</a><span style="font-weight: bold;"><br /></span>Unknownnoreply@blogger.com0