Why Fitness Magazine Issue 4 by Why Fitness

WHY

ISSUE

Publication date 5 August | Next issue 9 September

TOP 10 WAYS TO ACHIEVE AND MAINTAIN BALANCE

WORK/LIFE BALANCE ON THE SUNSHINE COAST

YOUR SUNSHINE COAST FITNESS MAGAZINE

Read about Peta Rogerson - voted Sunshine Coast’s athlete of the decade

www.whyfitness.com.au

2013

creating health... one habit at a time with Howard and Cyndi O’Meara from Changing Habits Inca InchI - The AmAzoniAn seed wiTh poTenT nuTriTion. For 1000s oF yeArs The incA inchi plAnT hAs grown wild in The AmAzon. locAl And world renowned nuTriTionisT And AuThor cyndi o’meArA discovers The hidden heAlTh beneFiTs oF The peruviAn AncienT seed. The inca inchi plant produces a large seed that is extremely rich in high quality essential oils and easily digested protein, as well as a plethora of vitamins and minerals. cyndi shares, “my husband and i came across the inca inchi seed when we were looking for an alternative to protein powders. many commercial protein powders are made from isolates, concentrates and hydrolysates of animal and plant origin, some genetically modified and non-organic. There is also the addition of flavourings, preservatives, artificial sweeteners and other dubious ingredients. when i smelled these protein powders they would assault my senses with an artificial and chemical odour. even walking into the stores selling this product was warning enough. howard and i were not prepared for our athletic son, daughters and family members to be consuming foods that in our opinion were straight from a chemical laboratory. soy protein was of particular concern due to the high oestrogenic properties, anti-nutrients and the chance it was genetically modified. we had been looking for a better alternative to fish oil as we were upset with the ethics of much of the supplements that were on the market. To produce one litre of fish oil, five kilograms of fish is required. This was upsetting enough but when i found that many supplement companies were adding soy oil and synthetic fat soluble vitamins to the mix, we went looking for an alternative.

our search began for something wholesome and real but high in protein. Finding the inca inchi seed was a blessing. when the oil is extracted from the inca inchi seed by cold press and without chemicals, a soft powder is left that is 64% digestible, low irritant, with high quality amino acids (protein) and supportive nutrients to help with the absorption and utilisation of the protein. The oil that is left after separation from the protein is also an amazing super food. it contains 48% omega 3 and has 86% essential fats; these are fats that the body cannot make but must be consumed in order to make dhA, epA, glA and many other important functioning fats. We love the fact that the Inca Inchi seed filled two requirements. on the one hand, it is a perfect substitute for the additive laced protein powders and on the other hand it is a plant based, ethical, sustainable source of omega 3.” The changing habits inca inchi protein powder is pure as nature provided. it has nothing added and can be used in many ways. protein bars are easily prepared as well as smoothies filled with nutrition to help support the growth of muscle tissue. changing habits brings to your table these super foods that can help build muscle, repair injuries and nourish a body for more health and energy. cyndi O’Meara International Speaker, Best Selling author, TV and Radio Presenter. www.changinghabits.com.au

Inca InchI

PROTEIn BaRS 2 cups almond meal 4 tablespoons Inca Inchi Protein Powder ½ cup unsweetened shredded coconut ½ teaspoon seaweed salt ½ cup coconut oil 2-4 tablespoons of honey or rapadura sugar syrup (add more if you like it sweeter) 1 vanilla bean, scraped cacao Topping 1/2 cup cacao wafers 2 tablespoons coconut oil 2 tablespoons honey or rapadura sugar syrup (add more if you like it sweeter) Pinch of seaweed salt 1/2 cup activated almonds, chopped* 1. Mix almond meal, shredded coconut, Inca Inchi protein powder and salt together 2. In a small saucepan, melt coconut oil over very low heat 3. Remove coconut oil from stove, add the honey or rapadura syrup and vanilla into oil 4. Add coconut oil mixture to dry ingredients until a coarse mixture forms 5. Press mixture into a lined baking tray and chill 6. In the meantime, use the same saucepan to melt cacao, coconut oil, honey or rapadura syrup and seaweed salt over low heat 7. Once completely melted, spread cacao mix on top of the base and sprinkle with almonds, return to fridge until chocolate hardens 8. Remove from refrigerator, cut into bars, serve, eat and enjoy! *To activate nuts soak overnight and drain.

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PROTEIn POWDER changing habits brings you one of nature’s most amazing and nutritious foods, the incA inchi All natural proTein powder. inca inchi is an incredible, natural, chemical-free source of protein, amino acids, omegas plus vitamins and minerals. The natural proteins and nutrients in inca inchi are easy to digest providing your body with a fast and efficient natural rich food source. Great for persons of all ages (sedentary or athletic), body builders and vegans.

www.changinghabits.com.au

editor’s note What an amazing month August is shaping up to be here on our beautiful Sunshine Coast! Tough Mudder, The Sunshine Coast Marathon (I’m backing up, are you?), as well the Mudjimba Island Charity Swim and many other events too.

EDITOR’S NOTE with Jen Forster

I am very excited to share my recent participation, along with ninety nine other brave, courageous, and some might say crazy competitors at the King of the Mountain event at Pomona. This is without doubt one of the toughest events I have been a part of and I applaud every single person that has ever taken on Mt Cooroora. Pomona simply comes alive on the last Sunday in July, a terrific day out this is for the whole family. A huge congratulations must go to both Ben Duffus, who crossed the line to win, in a time of 24 mins 15 secs, to take the men’s title and Helen Roundtree (winner of the open women’s category) with a time of 28 mins 41 secs. Congratulations also to Neil Labinsky (third place 2013 and seven time winner), local legend Matt Golinski and first amputee to ever compete in the event, Marc Burton. On with Issue Four! In this Issue, we take on the subject of ‘work/life balance’. With the busy-ness that is our lives, we believe the pages ahead will offer some insights, inspiration and motivation for everyone.

If you’re interested in ‘balancing’ work and pleasure, stop trying to balance them. Instead make your work more pleasurable. Donald Trump

So what is it? What is work/life balance? Some suggest it is a myth, others say that if you are doing what you love, then that’s it, and really, at the end of the day it’s about choice. For me, on some days work/life balance is as elusive as the holy grail (does anyone else think that they can survive on four hours sleep?) and yet on other days it is like a Kodak moment… my life is in sync and total bliss, calm and peace flows (like I’m channelling the Dalai Lama himself!). Which has me ask the question “Is this it”? Is this work/life balance? I once heard a story about a professor who filled a glass jar with rocks and asked his students if the jar was full, to which they replied, yes. He then proceeded to pour gravel in over the rocks and again asked if the jar was full? The students nodded and agreed that it was now full. The professor picked up sand and began pouring this in to the jar to fill the cracks between the gravel and rocks. Again the students agreed that now the jar was finally full. And then the professor poured water into the jar until it over-flowed. The moral of the story is to always put the big rocks in first. There will always be space for everything else. We simply need to decide what the big rocks are for us. For me, my big rocks are my partner, my family and my friends and though sometimes it’s not perfectly balanced, knowing what they are, helps me to regain my ‘balance’. And that’s perfect!

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Contents

Published by Matters Magazine ABN 95 131 837 833 P. 5444 4456, F. 5302 6609 Noel Burns House 18/21 Nicklin Way, Minyama Editor/Advertising Enquiries Jen Forster 0403 236 783 or 5444 4456 jen@whyfitness.com.au

Publisher Vickie Magic 5444 4456 or 0433 198 868 vmagic@bmmag.com.au

6 Top 10 ways to achieve

Distribution Dranko Magic, 0408 751 863 magic@bmmag.com.au

22 FIT AND FAMOUS with

and maintain balance

Richard Fogarty.

by Henry the Health Hound.

23 Why B Fresh with Rebecca Mugridge.

8 Sky Sister Susie! LOCAL

Creative Director Amanda Opanubi, Proof Designs amanda@proofdesigns.com.au

SUCCESS Susie McEvoy.

24 ADVANCED FITNESS PERFORMANCE with

12 Vickie Magic shares her

Writers, Columnists and Sub-editors this issue: Alex Mitchell, The Health Hound, Vickie Magic, Craig Harper, Richard Fogarty, Jennifer Forster, Shivam Joshi, Gary Martin, Cassie Westerman, Carren Smith, Kim Morrison, Cyndi O’Meara, Martine Kropkowski, Rebecca Mugridge, Jason Greenhalgh, Jodi Chapman, Toni-Louise Forsyth

Jodi Chapman.

FITNESS MAGIC. 13 WORK, REST AND TRAIN five

MATTERS PAGES 26 to 40. 41 WHY AWAKEN WITHIN with

minutes with Ben Williams.

Carren Smith, Cyndi O’meara

14 WHY SPICE with Shivam Joshi. 18 A TOUCH OF BALANCE! Local

and Kim Morrison. 42 WHY CHANGE with the sledge

Success Peta Rogerson.

Distributed from Beerwah to Noosa

hammer of self help Craig Harper.

20 BALANCED NUTRITON

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26 SPORT EDUCATION MATTERS Sunshine Coast Grammar 27 OSTEOPATHY MATTERS Pure Osteopathy 33 WATER SPORTS MATTER Adventure Sports 36 CYCLING MATTERS Spin City Cycles 39 ADVENTURE MATTERS MAB Personal Training and Adventures 38 GOLFING MATTERS Pelican Waters Golf Club 37 MUD MATTERS MuDDRunners

48 Ask us why? 50 WORK/LIFE BALANCE What’s it all about? 51 why fit2date with Erica French. 52 why q fit with Jason Greenhalgh 52 Calendar. 53 FIT AND WELL with Cassandra Westerman, LifeSpark. 54 m.a.d. for you. 46 Find out WHY THIS AND THAT – check out the ‘must haves’something for every fitness enthusiast.

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46 Why this and that.

why fitness 5

feature

Top 10

Ways to Achieve and Maintain Balance

by Henry the Health Hound Anyone reading a fitness magazine has undoubtedly heard a lot about balance. Having good physical balance will improve your performance at any sport. You need to eat a balanced diet, balance your work life with your home life, balance your workouts, balance your body with your mind, and even balance your budget! But what is balance really? What does it mean to be balanced, or live a balanced life? The answer is elusive, and different for each of us, but what is certain is that we all know what it is like to feel ‘off’ and out of sync. Another way to understand balance is equilibrium. Our bodies try very hard to maintain equilibrium; physiologically it is called homeostasis. If we are cold we shiver, when we are too hot we sweat to return to optimal temperature, or equilibrium. We live in an environment that constantly changes. As human beings, our bodies are very good at adapting to those changes, and returning to that state of homeostasis, or equilibrium. Living a life in balance really means finding ways to deal with the constant changes all around us that are disrupting our physical, emotional and spiritual equilibrium. While balance can and does mean different things to different people, here are ten ways to help anybody, or any body, maintain and achieve balance in a chaotic world.

1. Get Fit, Stay Fit

It is impossible to be balanced in any way without starting with a healthy lifestyle. What makes for overall wellness and living healthy for one may differ for another, but regular readers of The Hound here and elsewhere know the basics by now. Eat right and include some kind of exercise every week. Don’t smoke, don’t drink to excess, get enough sleep, drink clean water, and get out in the fresh air, and you will be building a strong enough base to help keep the scales in balance.

2. Learn to Manage Your Time

The work/life balance is one of the hardest to achieve, and puts stress on most of us. You can improve your work/life balance by allocating time efficiently. Delegate when you can. Do not be afraid to say ‘no’ when you are maxed out work-wise, or with social commitments. Learn to prioritise your work assignments and leisure activities. Explore work/life options with your employer such as flextime and telecommuting.

3. Take Control of The Tech

Take control of your technology, instead of letting it control you. Technology is supposed to be used to make your life easier, not more stressful. Put the phone down, and create some ‘screen-free’ time every week so you can focus on your friends or family.

4. Lose the Guilt

It is OK to be passionate about everything you do. It is OK to want it all. But, you need to understand that Superman and Wonder Woman are fictional characters. No one can do it all. Real people just cannot be everywhere for everybody, 100 per cent of the time. So, stop feeling guilty if you have to miss an 6 ISSUE 4

feature occasional date night with your spouse, or decline an extra assignment at work.

5. Me Time Make time for yourself. You are entitled to a break when you need one. Make time to watch TV, read a book, take a walk, or anything that you personally enjoy. Be creative, find a hobby, try your hand at painting, photography, etc. You can’t be in balance if you do not feed your inner muse.

6. Connect With People While ‘me time’ is important, so is the time you spend with others. Take the time to really connect with people in the real world. Social networking is fine, and a great way to stay in touch with people; however you also need to have a support system of real friends or family you can count on in a crisis. It also helps keep you balanced and feeling good about yourself if you know there are others out there that count on you as well. Always be sure to let the people you care about know that you care about them.

7. Simplify There is a lot to be said for achieving balance by simplifying and downsizing.

The first baby humpback whale of the season has been spotted frolicking with its mother just 6kms off the Sunshine Coast. Whale One skipper John Matterson said passengers were delighted to see the light grey calf last week, with five or more calves having been seen since. We had a one week old swimming around our vessel showing off while its mother

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the romantic kind. He meant that simple acts of love, kindness and compassion are needed to balance the negativity we face in today’s world. So hug a child, pat a dog or scratch a cat. Help someone to the car with their groceries the next time you go shopping. Smile more – be the light you would like to see in the world.

8. Be Grateful Count your blessings. Focus on the things that you have, instead of the things that you do not have, and think you want! Each day take the time to write down at least three things that you are thankful for, and you will probably be surprised at how blessed you really are.

Always remember that finding a sense of balance and equilibrium means understanding that things change constantly. If there is an ultimate truth about balance, it is that it is an ongoing process. You will never be able to say, “There, that’s it, today I am balanced and my work here is done!” The only constant in the world is change. Balance requires constant adjustment, like trying to keep a canoe dead centre on a river. You need to go with the flow when you can, but you also have to keep both oars in the water, and paddle a little left or right to avoid the rocks and rough spots ahead.

9. Live in the Now Start living in the moment, instead of for the moment. There is no other time like right now. Embrace it for its uniqueness. Do not compare the present with the past. Learn to silence your inner dialogue, and be mindful of the world around you.

10. Be Kind and Loving As John Lennon so eloquently sang, “All you need is love.” But he didn’t only mean

About the Author Henry The Health Hound is the pseudonym of an internationally recognised expert on health and fitness. He often debunks diet myths, exposes scams, and barks at Big Pharma and food and drug regulatory agencies on his website www.healthhound.org. He must stay undercover to be able to investigate with impunity crooked, unethical, immoral and downright dangerous health offers.

was hovering close by. They are very inquisitive and we are very careful when they come over near the vessel, to stop or move away so we don’t distress the mother. It’s the right thing to do. Due to our balmy 22 degree water, it’s common for calves to be born during migration. The next six weeks will hold many more baby whale surprises. Pods will start

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localsuccess

When it comes to work/life balance,

Susie McEvoy

could write the book! Skydive Ramblers is one of Australia’s leading skydiving businesses, established in 1972. It has been proudly family owned and operated by two generations of the McEvoy family. Between Susie, her chief instructor dad and her husband Wayne, they have over 30,000 jumps and 80 years’ skydiving experience. Wayne and Susie own and operate Ramblers’ two coastal tandem drop zones, at Coolum Beach and Rainbow Beach. Susie is also the editor and publisher of the Australian Skydiver Magazine, which is the flagship publication of the Australian Parachute Federation. She’s also the organiser of female skydiving convention ‘Skysisters’ and is mum to little five-year-old Charlee, who Susie says is the real boss! We caught up with Susie and asked her to share her secrets to juggling work, family, love and life.

How did you and your family become involved in skydiving?

My father was one of the pioneers of sport parachuting back in the ’60s. He has dedicated his life to jumping and teaching people. He’s an absolute legend! 8 ISSUE 4

My mum braved a couple of jumps before she discovered she was pregnant with me, so I guess it was truly in the blood. As a kid I used to love telling people that I made two jumps in my mum’s belly and I have a giggle every time I hear Charlee saying the same thing.

What different areas do you have to juggle and how do you make that happen?

The two tandem drop zones are like baby animals that need constant food, love and attention. It’s taken me quite a while to learn how to let go, to delegate and to be the boss. I understand more and more how important each of these aspects is to the smooth running of the business operations. With or without me present, I couldn’t do it without my fabulous staff. My greatest asset in the skydiving businesses is my talented husband. Our skill sets are completely different, so together we are the perfect team and a united front. My father is also there every step of the way. He has a wealth of information and is incredibly supportive, so we feed off each other constantly.

The magazine I still do largely by myself. I liken each issue to doing a thesis. The digital era has rocked my world, enabling me to the do the mag on the move. I never leave home without my laptop, mobile and hard drives. I’ve always liked to attend as many skydiving events as possible, so often it’s hard to distinguish between work and play in this regard. I have been blessed with a beautiful little girl. All the skydiving is easy compared to dealing with a five year old! New for us this year is school. We’ve never done the routine thing, so stepping into the reality of school runs and early bed times has been a huge adjustment. I thank my lucky stars every day for such an incredible husband, a beautiful and recently retired mum, and a business culture that can support the flexibility required. There is no doubt that I have bitten off more than I can chew, but I wouldn’t have it any other way. My version of time management is ‘power-working’. I power work at every opportunity, plus I have nocturnal tendencies and am the ultimate

localsuccess in multi-tasking. I’ve learnt to balance it, not always well, but thanks to a fabulous yoga teacher, I am now mindful of ‘being present’ in the quality time I spend with those who matter most.

really nervous get the most out of

What are your top three work/life balance tips?

When you are not skydiving, what do you do for fun?

Work hard, play hard.

Don’t worry about things that haven’t happened. Be real, black and white, no faking.

What would you say to somebody who wants to skydive but is too frightened?

a jump because it is such a major achievement. Going skydiving is not a death wish, it’s a life wish. It’s a cliché, but there’s truth in “You only live once.”

The beach is number one. I couldn’t imagine life without it or bringing up my daughter without it. Coral islands and

to me. He says they are the worst malfunctions that he’s NEVER had.

What is your why? Why do you do what you do?

It all comes down to creativity. I’m an ideas girl. I love making things happen. Skydiving continues to give me so many creative outlets, in the air and on the ground. www.ramblers.com.au

snorkelling with Charlee rate very highly and most recently I’ve been enjoying rainforest walks, hiking and climbing with her.

I’ve used many different tactics on many different people over the years. Once I told a big tough bikie dude to, “Toughen up princess.” Needless to say it didn’t go down well, but when I showed him the branding I had done on my body we bonded. I reckon if I can get branded then anybody can go skydiving!

We have all heard one of those skydiving stories. Do you have one to share?

Skydiving is scary for most people, but it’s not scary like being chased by an axe murderer. People who are

well except for my husband

I’ve had five malfunctions, which are much more fun than anyone can imagine, who’s watched two of them while flying right next

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by Suzi le Fanue anxieTy, DepreSSion, nervouSneSS, pMS, MenopauSe, CHroniC FaTigue, poST TrauMaTiC STreSS, low libiDo, irriTabiliTy, Cranky panTS, Snappy ToM... Call iT wHaT you like, THere iS alwayS a CauSe beHinD Feeling THiS way. ask yourself these questions to help you get to the bottom of it: iS THe probleM STeMMing FroM your DigeSTive SySTeM? Bloating, reflux, indigestion, constipation and loose bowels are all signs that something is out of balance in your digestive system; perhaps a nutrient absorption problem. The digestive system is like the roots of a tree; it absorbs your nutrients and helps you to flourish. So addressing any digestive imbalance is imperative to happiness, vitality, motivation and good health. Did you know you carry trillions of bacteria? Some help digestion, others impede digestion. But what if you carried bacteria that released neuro-toxins, affecting the way your brain works and at the same time robbed you of your nutrients? Researchers at McMaster University have supportive evidence that bacteria residing in the gut influence brain chemistry and behaviour.

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tired and unmotivated? When there was a change in the gut flora of the test subjects, increased anxiety and behaviour change was noted. For years these bacteria have been thought to be harmless, but the negative impact of specific strains of bacteria on the brain are now documented. For years scientists have called your digestive system your ‘second brain’, so perhaps the problem stems from there? CoulD you be Carrying Too Many Heavy MeTalS? Do you have amalgam dental fillings? Have you worked in the mines or in close contact with metals, for instance an electrician using copper wiring? Do you use copper cookware? Or drink from copper pipes? I check every patient’s heavy metal levels as routine, because excess levels can be detrimental to good health. The most toxic are considered to be lead, mercury and cadmium. Heavy metals can cause depression, fatigue, erratic moods, digestive problems and many other neurological issues. HRT and use of the pill can cause copper levels to increase, because of the high levels of oestrogen. Symptoms could be unexplained headaches, PMS, depression and mood swings.

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fitnessmagic to produce what I believed to be an awesome magazine, however, I was not healthy in any way, shape or form. I realised this during the second 12 months and added in a little bit of exercise, not too much, just enough to see if it made a difference. I still ate pretty well nothing but crap and wondered why I couldn’t lose weight. Towards the end of last year, I went to the heath retreat Living Valley Springs and from then everything changed for me. I learnt all about healthy eating and the why behind everything. I now eat a much healthier diet, I don’t actually diet - I have finally given them up (thank goodness) - because I sincerely believe that they are one of the things that made me fatter each year. The more I dieted the fatter I got.

fitness magic

with Vickie Magic

I believe health and fitness is the key, catalyst and secret to work/life balance. Does work/life balance exist? Only when health and fitness is a part of it. I have owned Business Matters Magazine with my husband for three-and-a-half years and have now owned Why Fitness with Jen for six months. For the first 12 months I worked and worked and worked, pretty much the only thing I did when I wasn’t working was sleep. I was able

Now, while I am not ‘there’, wherever there is, I am well on my way to balance. Work, eating, exercise… every one of those things is now more in balance. I now understand that too much of any of them is not good for me. I know we can exercise too much; I can’t actually run a million miles (who knew? My mind was all for it). I have learnt that working too much means that I drop the ball with my health and/or exercising. I have

learnt that if I don’t exercise in the morning then it pretty well isn’t going to happen. I just had my 53rd birthday and I feel better now than I have done for ten years. I am the lowest weight I have been for ten years (still not my ideal weight, but getting there), my businesses are in the best shape that they have been in for ten years and I am most happy with the person I see in the mirror than I have been for ten years. Am I there yet? No I am not, but I can tell you that I now only worry about today. I can’t do anything about yesterday, and have no idea about tomorrow, but today I am going to eat healthily, today I am going to do some kind of exercise and today I won’t work too much. What if I only had to worry about today and didn’t have to think about how long I could sustain it? What if I did this all, just one day at a time, and then everything else just was? Oh I can, and it is. Vickie Magic is the owner/publisher of both Why Fitness and Business Matters Magazine. She has recently taken on a fitness regime and shares the ups and downs of the journey with you each issue. Follow Vickie’s fitness blog on Facebook – Mellie Magic The Weigh Down

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MINUTES WITH...

Ben williams,

work, rest and train

“I didn’t even know where Kona was at the time”, says Ben. “I just knew I wanted to take on this event.” In October 2011 Ben got his chance to put his first time up on the board. Happy to have done that, he then set about changing his focus of just ‘giving it a go’ to ‘training to race’. The decision definitely paid off. In 2012 Ben recorded an outstanding result, finishing fifth in his category, and was in the top 20 amateurs. No one was more surprised than Ben by this outstanding result and his decision to go from amateur to professional now seemed possible. This decision is what bought Ben to the sparkling training ground that is our beloved Sunshine Coast. We asked Ben for his top three tips for athletes wanting to make the transition from amateur to professional or elite status. He said: 1. Live in the moment. Enjoy your surroundings and smell the roses as you train 2. Set realistic goals and realise the commitment – be honest with yourself about the time and sacrifices that it takes to be a professional athlete. 3. Perpetuate your sport by giving back to it. The Sunshine Coast has everything an up and coming Triathlete needs; perfect weather year round, temperate waters, plenty of running paths and an abundance of flat roads and hills to test out your bike legs. But the clincher for any triathlete, especially if transitioning from amateur to elite, is the two world class triathlons, Noosa and Mooloolaba, as well as our very own 70.3 Ironman Event being held in September for the first time. We recently caught up with Florida born triathlete Ben Williams, who was drawn to the area specifically for this event. It is no surprise that when we asked Ben about work/life balance, he simply stated, “It just doesn’t get better than this, does it?” Ben grew up in the world of sailing, which led to coaching and working in the industry. It made sense at the time to go to university to take up a degree in Ocean Engineering. Dabbling for fun in triathlon events, the balance began to shift until, during a one year sabbatical from university, Ben decided to pack up and head to Kona, Hawaii, the home of The Ironman World Championship (The Hawaiian Ironman).

When we asked Ben to describe what work/life balance meant to him, he replied “Deciding what you want and then make it happen. I lost my dad ten years ago; he worked his butt off and although he had a lot of work to show for his life, there wasn’t much else. Prioritise what’s important and then you will always find a way to fit everything in around it. Balance comes back to living in the moment”. Why Fitness is all about the ‘Why’. We asked Ben, “What’s your ‘why’?” “This morning it was dark and cold when I set out to ride, but within 45 minutes I got to witness the sun rising – there is no more spiritual moment. There is no other way I would choose to spend my time” said Ben. We asked Ben what the craziest thing was he had done and he told us it was running with bulls in Pamplona, Spain, “I was not nearly as scared as I should have been!” he exclaimed. In preparation for the Sunshine Coast Ironman in September, Ben will be doing a warm up run, the half marathon event at the Sunshine Coast Marathon.

why fitness 13

whyspice

Ayurvedic medicine

why spice with Shivam Joshi

Ayurvedic medicine is a system of traditional medicine native to India and a form of alternative medicine. The earliest literature on Indian medical practice appeared during the Vedic period in India, that is, in the mid-second millennium BCE. According to Ayurveda, Prakriti or the characteristic personality of an individual is determined by a combination of the three doshas - Vata, Pitta and Kapha. An individual’s health, diseases, cure for any disease etc. are governed by these three doshas. It is the combination of these three doshas that makes a person different and peculiar from others.

“You are what you eat,” is a saying that you have probably heard before. It holds true not only on the physical but also on the psychological level.

how to eat out. Just by recognising

So how to eat healthy The most important principle in the Ayurvedic diet is that your food is fresh (without pesticides, additives and other chemicals), seasonal and as often as possible local. Fresh doesn’t, however, mean raw. The best are freshly cooked, whole meals.

For example, for Vata warm soup is a

When you want to know how to eat healthy this is a great start. Cook more with fresh produce and start playing with some basic Ayurvedic spices such as turmeric, ginger, cumin and coriander. No matter what you cook, you can almost always add these spices to your dish. Not only are they excellent flavour and digestion enhancers but they also have many medicinal properties.

predominant Pitta dosha you will

How to eat out The first (and often the most important) answer to how to eat out is always asking for room temperature or warm water instead of ice cold water. There is nothing that kills the digestive fire (agni) faster than ice cold water on an empty stomach.

which tastes and qualities are balancing for your Ayurveda body type will help you to make the right decisions.

better choice than an ice cold salad (Vata is balanced with warm quality and aggravated with cold). When eating out stay away from raw cold foods and focus on well cooked warm dishes. On the other hand, if you have a do much better with raw food and salad bars as well as vegetarian dishes. They are great options for you. Stay away from deep fried, garlicky and tomato dishes (anything hot/spicy aggravates Pitta). If Kapha is your dominant dosha you will do best with light choices. Lightly steamed/cooked veggies as well as light vegetarian dishes are a great choice for you. Stay away from dishes that are heavy/oily with lots of cheese or sour cream and meals that are fried.

Always keep the tastes and quality of food in mind when you want to know

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Join our ‘Fitter • Up to 3 times a week • Balance/Strength Training • Stretching/Nutrition • It’s so much fun to be involved with a group of people who love to keep fit and have a laugh. All our ‘Fitter Fifties’ members are just here for a fun, fitness experience with their friends. We catch up three times a week for some exercise, some great conversation and a coffee! Why not come on down and join us and enjoy getting fit with friends! Matt, Owner of Fatburners

Meet Wendy “I am a super busy woman and my health was being affected. I was scared about the way my health was going but I was more scared about joining a gym. Matt and the team at Fatburners aren’t like any other gym! I love my sessions at Fatburners, I love my new friends, I love my new look and I love the extra energy I now have!”

after Wendy looking fabulous Wendy before starting ‘fitter fifties’

Wendy enjoying working out

To find out more call Matt on 5441 7771 You can find Fatburners at 120 Currie Street, Nambour (three shops down from the library) 16 ISSUE 4

Fifties’! • Get your youth back • Lose Weight • Get Results • Accountability •

Meet Pippa “I started with Fatburners because I was sick and tired of being fat and inactive with my back issues getting worse and worse. Matt seemed passionate about what he did, and HE IS. Thanks to Fatburners, over the past three years, my body is fitter, leaner, younger and in better shape than ever. I am happier and more positive and can even out train my son!”

after Pippa looking fabulous Pippa before her f itness journey

Pippa working hard

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localsuccess In March 2013 Peta Rogerson was unanimously voted by the public as the Sunshine Coast Athlete of the Decade. She is the Australian Women’s touch football Vice-Captain and was a representative in the Australian Women’s touch World Cup winning squad. Why Fitness recently caught up with Peta to find out how she has balanced her sporting career with her role as Head of HPE at Tullawong High School as well as her long-term relationship with husband Lucas. 31-year-old Peta has always been a ‘Sunny Coast girl’. She was born in Nambour and went to school at Nambour High. Sport was her life from a young age. Growing up, Peta and her younger

Peta Rogerson

Sunshine Coast’s athlete of the decade

sister were involved in lots of sporting groups and competed in sports like gymnastics, swimming and athletics. Both sisters even represented Australia in water skiing. It helped to have a very supportive family. “Poor mum was run off her feet,” Peta says. It was Peta’s dad who first introduced her to touch football. Peta says, “When I was 11, my dad’s team social touch team was short so he put me in!”

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Peta could’ve chosen any of these sports to excel in but it was touch footy that she was drawn to. Peta remembers one occasion when she had a water skiing tournament and a touch tournament on the same day. She chose to play in the touch tournament and has never looked back. Peta’s journey to Vice-Captain of the national team has been a long one. She wasn’t an instant ‘hit’ with the selectors, even at high school level. In fact, she was denied a spot in her high school rep team. Peta says, “I didn’t get picked in the high school team, I cried…it was my dream.” But when it comes to someone with this much determination and drive to reach their goal, success is inevitable. “I have to be the best, even when it comes to scrabble,” says Peta.

The fact touch football isn’t a professional sport (players aren’t paid to play) means Peta has to balance her training with her position as Head of HPE at Tullawong High School. She explains, “I’m a good saver, and I get a lot of ‘hand-medowns’ from my sister.” Along with family, Peta’s very supportive husband, Lucas (also a representative touch football player), is acknowledged with helping Peta juggle all her commitments. Peta loves being active and is excited about the next Touch Football World Cup: however, she is looking forward to the next stage in her life, motherhood. Following are Peta’s top three work/life balance tips: 1. Stay grounded - family has helped me stay grounded.

2. Focus on a goal - set small goals and don’t bombard yourself with massive, unrealistic goals. 3. Be true to yourself - I really wanted to do the things in life that I have achieved. I didn’t do it for anyone except for me. Peta loves the social aspect of touch football. She respects all elite touch footy players because of the necessity to still work full time whilst having to train like a professional athlete. It’s a great sport that the whole family can play and it’s taken Peta all over the world. Finally, when it comes to fitness, what’s Peta’s Why? “Fitness for me is important. It allows me to stay competitive in my sport. It allows me to continue to enjoy the sport. I love the feeling of being fit, healthy and strong.”

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why fitness 19

feature

Meal Planning

for Maximum Nutrition

By Gary Martin ND. AFAIM. Founder, Living Valley Springs Health Retreat Itâ&#x20AC;&#x2122;s a busy life! We generally work hard, play hard and tax our bodies to the max. The days when mum had time to spend preparing at least two wholesome meals per day are mostly a thing of the past. As a result, many today suffer the consequences of nutritional deficiency. Modern farming techniques, chemicals, irradiation, long-term storage, refining, processing and standardisation have all contributed to a significant drop in the nutrient levels in most foods. Fast food has also taken its toll. In order to sustain good health we need to maximise nutrition and minimise exposure to toxins. With proper meal planning this can be achieved. Effective meal planning requires knowledge of basic nutrition, some good cook books and time. It is helpful to use a weekly meal plan chart and notebook to record ideas, 20 ISSUE 4

successes and failures on a day to day basis. In no time you can be a Master Chef in your own kitchen. Use organically grown produce wherever possible. The nutrient levels are generally much higher and there are no chemicals. The next most important part of the plan is to cater for all the essentials, making sure that the ratio between protein, fat and carbohydrate is in optimal range. PROTEIN is the most important of all. It provides over 20 amino acids that are all individual nutrients in their own right. Together, they contribute to just about every physical and mental function. Excessive protein can cause a range of sub-clinical defects including inflammation; however, insufficient protein can initiate depression, iron deficiency, fatigue, poor growth in children, muscle wastage, cognitive dysfunction and sleep disorders, to name just a few. There is a protein window that is right for each individual, depending on body size, lifestyle and activity levels. A

simple formula is to take oneâ&#x20AC;&#x2122;s height in centimetres minus 100. This will give the minimum grams of protein required each day by a relatively sedentary person. Another proven formula is to eat one gram of protein per day for every kilogram of oneâ&#x20AC;&#x2122;s ideal body weight. Both these formulas usually arrive at the same answer. These are not huge amounts of protein. A physically active person, a pregnant woman or one with certain health issues would require more. Vegetable based proteins rarely provide all the essential amino acids and are generally very low on the protein efficiency ratio scale. Most meats, however, yield around 25% protein, which is complete, having all the essential amino acids. A medium sized egg has seven grams of perfect protein. Get to know how much complete protein is available in all the foods you use. Protein gram counters are accessible on the internet.

feature FATS are also vital for good health and longevity. The highly respected Dr Weston Price travelled to hundreds of cities in 14 countries over ten years in search of the secret to optimal health and longevity. Instead of looking at people who were afflicted by disease, he focused on healthy individuals and challenged himself to understand how they achieved such amazing health and long life. He observed perfect dental arches, the absence of tooth decay, high immunity to disease, faultless physical structure and facial symmetry, easy birthing and overall excellent health in those groups who ate their indigenous foods. He found when these people were introduced to white flour, white sugar, refined oils and canned or processed foods, signs of degeneration quickly became evident. He also documented that those groups that enjoyed abundant health and an extra long life consumed a diet that consisted of 50-65% fat, the majority of which were saturated. Dr Price recorded this ancestral wisdom in his book Nutrition and Physical Degeneration. This book is a must read for the knowledge base essential for the best possible meal planning. It is available locally from Living Valley Springs.

Another advocate of the high fat diet is Dr Jan Kwasniewski of Poland, a medical doctor who focuses on nutrition as the prime form of medicine. Author of six books and nominee for the Nobel Prize in Medicine in 1999, Dr Kwasniewski has achieved world prominence for his Optimal Diet Plan, which has restored health to thousands who were considered incurable by contemporary medicine. He recommends three basic guidelines for daily meal planning: 1. Eat one gram of protein per day for every kilogram of your ideal body weight 2. Eat 2.5-3.5 grams of fat for every gram of protein. 3. Eat 0.8 grams of carbohydrate for every gram of protein. These guidelines are consistent with many traditional diets in countries where heart disease, stroke and obesity were unknown. As a successful meal planner, it is crucial to avoid the bad fats such as trans fats, margarine, refined or heat pressed oils and polyunsaturated fats. CARBOHYDRATES are necessary for energy, but should be controlled. Through digestion they break down into simple sugars, which in turn produce an insulin response. Insulin then stimulates receptors in the muscle and fat tissue so that the sugars can be used for energy or stored as fat. Excessive consumption will obviously create a weight problem in many people; however it can do much worse. When carbohydrate is the prime dietary constituent over a long period, the receptor sites become resistant to insulin, creating a situation where the

Nutrient Rich, Carbohydrate Controlled Food Pyramid

Whole grain foods properly prepared - oats, rice and if not sensitive to gluten, Whole grain breads and sprouted versions

nuts, seeds and legumes properly prepared fruits - paW paW, berries, pineapple, kiWifruit, apples, coconut and other fruits in moderation vegetables - salad greens, broccoli, caulifloWer, asparagus, avocado, spinach, cabbage and other brightly coloured vegetables protein & fats – lamb, beef, poultry, eggs, cultured dairy products, butter, sour cream, coconut oil, olive and other cold pressed oils. limit fish to smaller species due to methyl mercury.

sugars cannot all be used for energy or stored as fat. The result is diabetes - too much sugar in the blood. For long-term health, therefore, it is best to control carbohydrate consumption, keeping it to 80% of protein intake. Vegetables (cooked and raw) should constitute the prime source of carbohydrate with moderate amounts of fruit and minimal grain foods, nuts and seeds. There is a mechanism in the brain that tells us when we have consumed adequate protein and fat. We know when we have had enough. However, carbohydrates stimulate that part of the brain that creates desire for more carbohydrates. At Christmas dinner, for example, we can be totally full on protein and fat, until Grandma brings out the sweets. Other proven keys to successful meal planning include: 1. Respect your body clock. Eat meals at the same time every day 2. Eat a king’s breakfast high protein and fat 3. Lunch like a prince and dinner like a pauper 4. Space meals at five hour intervals and don’t snack in between 5. Be adventurous and try new things. A king’s breakfast might include a Greek salad with an olive oil and lemon juice dressing accompanied by two or three organic eggs and an organic lamb chop. Include feta, avocado and olives to increase the fat. Try plain yoghurt as an alternate dressing. This type of breakfast is ideal for the diabetic or those trying to lose weight. Occasionally and sparingly include berries, pineapple, pawpaw or kiwi fruit. Experiment and evaluate your increase in sustained energy and mental clarity. For busy people, lunch can be prepared the night before. Try a simple salad with organic chicken or slices of roast lamb. Dinner should be light and may include a small helping of chicken, lamb, beef, etc with a few buttered vegetables. Soups are an excellent dinner option. These are just a few ideas. The subject of meal planning really has no limits. Use your imagination. Experiment. Set aside half an hour each week to plan nutrient-rich meals and a shopping list. “While we may not be able to control all that happens to us, we can control what happens inside us.” Benjamin Franklin. www.lvs.com.au why fitness 21

fitandfamous

realised I had forgotten my running suit. I was left there in my underwear. What is a surprise factor about you? I don’t sweat on small stuff. How would someone close to you describe you? As a perfectionist. What is the one thing you are good

Fit and Famous

with Richard Fogarty

at (apart from sport)? Cooking. Dream girl/boy? I already have that and that’s my wifey. What can’t you stand? Fake people. Best sporting memory you have? Winning the Commonwealth Games.

It was great catching up with my good

The biggest/best break

friend John Steffensen, champion

you ever got? Getting out

athlete, Celebrity Apprentice finalist,

of my last engagement.

businessman and all-round champion bloke over dinner in Sydney and ask what it takes to be successful. Here’s what he had to say. What would you be doing if you didn’t get into fitness? Be a race car driver. Do you have any superstitions? When competing, I always wear the same lucky underwear, eat sweet

What is the best advice you have received? Always believe in yourself. What advice would you give to an up-and-coming sportsman or woman? Reach for the sky and you will get off the ground. Most people don’t know? How hard I work.

potato before my race, write a timetable

Your most annoying habit?

that I have to stick to by the minute

I’m a neat freak.

and put on my right spike first.

WHY Fitness? It’s a great way to be

What is the most embarrassing thing

the best you can be, not just physically

you’ve done during competition?

but mentally and emotionally. When

Taken my tracksuit off on the track and

you look good you feel good.

Richard Fogarty is a Business Owner/ Youth and Family Mentor/Inspirational Speaker/Fitness Trainer/ Life Coach. M. 0414 429 562 www.richardfogarty.com Follow Richard on Twitter @rjfogarty73 and Facebook at www.facebook.com/RichardFogarty

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22 ISSUE 4

whybfresh

Avocado and Coconut Muffins These healthy, nutty flavoured muffins are packed full of goodness.

why with Rebecca Mugridge About Rebecca Mugridge Rebecca is a passionate horticulturalist and organic edible gardening advocate. She’s also a professional recipe creator, food stylist and food photographer, experienced speaker, presenter, freelance writer and the award-winning author of The Pram Diet (Random House). Rebecca loves to promote healthy living and home cooking as well as supporting local producers on the Sunshine Coast. Recipe and photography © RebeccaMugridge2013 www.authorrebeccamugridge.com

Method Pre heat oven to 200c. Line a muffin tray with muffin cases. Blend avocado, coconut oil and honey together until smooth. Pour into a bowl and add in LSA, chia seeds, hazelnut meal, desiccated coconut, milk and egg, mix together.

advocados Easy dairy free recipe You can add almond, walnut or macadamia pieces for a really scrumptious muffin When losing weight make these into mini muffins using a miniature muffin tray Great to have for afternoon tea Avocados are a great natural source of vitamin C, are high in fibre, wonderful for skin and eye health, are a source of vitamin E and powerful antioxidants, are very beneficial during pregnancy and an important part of a healthy, balanced diet.

Healthy.

2 avocados ½ cup coconut oil, softened 1 free range egg ¼ cup LSA mix ¼ cup hazelnut meal ¼ cup desiccated coconut ¼ cup honey 1 teaspoon chia seeds 1 cup soy, dairy, almond or rice milk 1½ cups organic self raising flour ¼ cup shredded coconut ¼ cup dark coconut sugar muffin cases

. Local. Active. Quality. Friends.

Gently mix flour through avocado mixture, being very careful not to over mix it, add a little extra milk if needed. Fill muffin cases approximately ¾ full of muffin mix. In a separate small bowl combine the shredded coconut and coconut sugar. Top each muffin with a little of the coconut/sugar mix. Bake for approximately 15 minutes or until golden on top and springs back lightly to the touch.

Kind. Happy. . Family.

vourite’ is the Kellee’s ‘cafe fa Salad. “I love it Harissa Chicken rk hard and we because we wo our body with need to nourish n proteins, ea cl a balance of and greens.” carbohydrates n urite’ is our Gree Jane’s ‘cafe favo e on ve ha “I . ie Machine Smooth get my day to ng ni or m y er ev es me happy.” started - it mak Cafe. tchelor from the son and Jane Ba Meet Kellee Robin

You.

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advancedfitnessperformance Jodi Chapman will be answering your sports/athletic/nutrition performance questions over coming issues. If you would like to ask Jodi a question, please email info@advancedwellness.com.au and put ‘Ask Jodi at Why Fitness’, in the subject line. through the evening, only to crash again around 8pm each night. All of this was happening even though she had reduced her training schedule to less than half. Each day felt like a marathon with the most basic of daily tasks becoming a massive effort.

Advanced fitness performance with Jodi Chapman

Is Adrenal Burnout Diminishing Your Training and Race Performance? As athletes, you’re warned of the risks of overtraining, so you know to schedule in rest days and taper training leading into an event. What you may not know is that overtraining is not the only way to cause adrenal burnout, which could be inhibiting your training and adversely affecting your performance without you knowing it until it’s too late. You may find yourself putting in the time and the effort required to achieve your training goals, yet you seem to show little to no improvements. You notice your heart rate is increasing over time, rather than decreasing during your training sessions, your speed is diminishing, even ever so slightly. A patient described to me that, though she had trained for a number of triathlons and events in the past, recently she had felt more tired after events. Considering this normal, she thought nothing of it until a month had passed and she continued to sleep longer hours - up to nine to ten hours per night - and was still tired on waking. Her sleep was broken and she experienced bouts of sweating through the night. Her memory had diminished, her concentration levels were dramatically reduced and she was needing to sleep in the afternoon almost daily in order to get 24 ISSUE 4

Continuing her training, she found each training session felt like such an effort compared to the past. Her heart rate had dramatically increased and her stamina, endurance and muscle strength had decreased. She put it down to a lack of or a plateau in fitness. Realising something was very wrong, and after running a few blood tests we found that she had severely depleted an essential hormone, known as the ‘mother’ adrenal hormone or DHEA. This hormone goes on to make your testosterone, oestrogen and progesterone through your adrenal glands, so depletion can also cause hormonal imbalances. Long-term physical or emotional stress, lack of sleep or chronic insomnia (regardless of the cause), a depleted immune system, chronic inflammation and poor nutrition all have the ability to create the same condition in your body as overtraining can, often suddenly causing an adrenal crash when you least expect it. Adrenal burnout like this can take from months up to years to recover from, with careful rebuilding of the adrenal and hormonal system, but the consequences of this condition are

far worse than the initial fatigue that you can suffer. DHEA plays a major role in so many functions of your body that it can cause a dramatic aging effect if depleted. DHEA deficiency is often the cause of muscle wastage, decreased muscle and bone strength and excess fat deposition and can eventually lead to osteoporosis. Low DHEA has also been known to be a common factor amongst patients diagnosed with a wide range of cancers, Alzheimer’s or dementia. Other symptoms can be low mood, depression, anxiety, low libido, low motivation and feelings of sadness or lack of joy in daily life. Repairing this situation requires a balanced nutritious diet with plenty of good fats and proteins, as these are the building blocks of corticosteroids, which go on to make your adrenal hormones. Stress management, specific nutrients and plenty of rest are also essential in regaining your adrenal function. The right care, a sound knowledge of how your body functions and what your body needs along with knowing how much rest you as an individual require is essential to maintain peak levels of energy and strength for optimal performance long term. Jodi Chapman BHSc Naturopath & Nutritionist at Advanced Wellness & Behavioural Centre, 44 Baden Powell St, Maroochydore. P. 5443 1987, www.advancedwellness.com.au

Improve your lung function naturally. Himalayan Salt Therapy, a natural, drug free treatment has been scientifically proven to enhance not only sports performance but recovery also, by increasing the efficiency of the respiratory system. Himalayan salt has long been known for its anti-inflammatory and antibacterial properties, as well as helping loosen mucous and phlegm build up. Studies have shown that people with chronic upper respiratory conditions, seasonal allergies, sinusitis, bronchitis, asthma and skin disorders can derive significant benefits from salt therapy. Salt therapy is widely used throughout Europe and salt rooms have even been built into hospitals and specially constructed sports arenas. A man-made Himalayan salt cave (halo chamber) reproduces the natural microclimate of a Himalayan salt cave, by dispersing a dry salt aerosol in high concentrations into the halo chamber (salt room) whose surfaces are covered in Himalayan salt. All parameters are controlled by high tech equipment from Germany, such as humidity, salt concentration, temperature and air purity.

HOW DOES HIMALAYAN SALT HELP YOU THE ATHLETE?

The lungs are lined with cilia hairs that work in a waving motion to move mucous towards the throat to be either swallowed and broken down through the digestive system or coughed out. This is the lungs natural way of removing impurities such as dust mites and pollens which are lodged in the mucous. A build-up of thick excess mucous occurs when the lungs are not in full health, removing the mucus results in a more efficient gaseous exchange, therefore improved lung function, ultimately enhancing performance. As the Halite Himalayan salt is inhaled, it travels through the sinuses and respiratory tract, attracted to the mucous, the excess of which is liquefied enabling it be removed, reducing inflammation and killing bacteria. DIAGRAMS COURTESY OF TAIMMA COMMUNICATIONS INC.

Figure 1 depicts a healthy lining of mucous on the lungs.

Himalayan Salt Therapy

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Figure 2 shows a thick layer of mucous sitting on top of the cilia hairs, making it almost impossible for the cilia to remove the mucous on its own causing a breading ground for bacteria and infection and reducing gaseous exchange.

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matters Of course the perfect equilibrium of work and personal time is a noble goal to strive for, but the reality is that few can achieve and sustain it.

Sport Education Matters with Megan Meineke from Sunshine Coast Grammar School

Finding the elusive work/life balance

We spend an incredible amount of energy discussing, debating and chasing the ideal but often elusive concept of work/ life balance. In circles of professional women, it’s hard to be in a room without this issue being raised. In recent years, working professionals have placed an increased emphasis on establishing a work/life balance - effectively juggling a career, family, health and personal responsibilities in order to reduce stress and increase productivity and job satisfaction.

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Along with the surge in online communications and technology, we’ve made ourselves constantly available, checking and responding to emails, voicemail and the internet via our smartphones keeping us connected to our work 24 hours a day, blurring the very fine line between work and life. While balance becomes even harder to attain during this time when we’re always reachable, we need to be thinking about how we can effectively integrate technology in an effort to be more productive with our time so that we enjoy more time doing the things outside of work that we love - in essence working smarter not harder. But this has brought me to think, is work/ life balance the goal, or is it enjoying the various aspects of your life and can we have it all? What does work/life balance look like or is it something that’s so individual that we can’t put a label on it? Although plenty is still being written and debated about the perfect work/life balance, the conversation is beginning to shift toward concepts such as energy management and flexibility. Happiness is still the ultimate goal – but happiness and work/life balance aren’t necessarily the same thing. You can have perfect work/life balance and a dead-end job that leaves you exhausted. Those who are able to lead inspired, engaging lives in various spheres – from work to family,

to personal well-being – have something greater than balance. They have fulfillment. Seeking perfect balance between your personal and professional life may be senseless. Instead we might be better off considering whether we are fulfilled, both personally and professionally, by asking ourselves the following questions: 1. Do I have energy for things that are important to me? 2. What gives me energy and engages me? How often am I doing those things? 3. If I could have more hours in a day, what would I do with the time? 4. If I could craft a perfect day, what would those 24 hours look like? 5. Do I have mental space to think? How able am I to take a step back periodically and assess what’s working and what’s not? 6. What are the three to five things I need in my life to be happy and healthy? What can I do to ensure these? You may find that your ‘out-of-balance’ life is very rewarding. Or that you need to create some control over your time to be calmer or boost energy levels. Here are five ways that I try to maintain balance for my own health and happiness: 1. 2. 3. 4. 5.

Make time to exercise Plan meals ahead Remember my passions Make time for family and friends Make time for me

matters Interestingly, roughly the same amount of us complains about back pain. There is an overwhelming level of evidence suggesting that prolonged sitting is simply killing us. A recent Australian study suggests that prolonged sitting is even worse than smoking. Reportedly, prolonged sitting contributes to an array of health issues including obesity, high blood pressure and cholesterol and diabetes. Predictably, there is also a very close relationship between sitting and back/neck and shoulder pain.

Osteopathy Matters with Damian Kacperski from Pure Osteopathy

Therefore it’s not surprising that one of the most common presentations in my clinic is computer related back/neck and shoulder pain. PRESENTATION Often people complain of:

Is your job a pain in the neck?

In our current economic climate many people experience some level of discomfort when thinking about their future. Stress and anxiety are the natural companions of our everyday life and in the fast paced world it is not easy to find work/life balance. We tend to spend more and more time at work. It has been reported that the majority of us spend about 80 per cent of the working day in a seated position.

A constant dull ache and perception of stiffness, later also a burning sensation Headaches (back of the head, just above the eye and ‘behind’ the eye) Pain in the neck, shoulders and between the shoulder blades, for ladies also in the mid back/bra line, and often worse on the dominant side Pain worsening towards the end of the working day (driving home is not fun) Being very stiff and sore in the morning and dramatically better after a hot shower (unfortunately only for a short period of time) Not being able to find a comfortable position in bed (ache), usually blaming the pillow (another story) CAUSES (few to mention) Poor sitting posture (no brainer). This is the most misunderstood one. Holding yourself perfectly straight during prolonged sitting IS NOT GOOD POSTURE! There is no

muscle in our body that can maintain a contraction for six to eight hours. As a result, muscles fatigue and the body moves to a slouching posture. Muscular imbalance. The result of chronically bad posture. Muscles around the neck and shoulders tend to get weaker and longer and chest muscles (pecs) get shorter and stronger. Altered proprioception (awareness of movement and spatial orientation of our body; arms, legs, head etc). After sitting poorly for many years, your brain assumes that the current posture is ‘normal or correct’ but in reality it is not. Very often patients are surprised when I show them a picture of themselves in a seated position. Stress. Stress increases muscular tone and leads to prolonged muscular activation, specifically neck and shoulder musculature. I am sure everyone wonders sometimes: What are my shoulders doing next to my ears? The majority of these patients are very frustrated because they usually have been receiving treatment and, for a short period of time, feel better but unfortunately the problem returns within a few days. Why? I think Albert Einstein answers this question quite succinctly with one of my favourite quotes, the definition of insanity: Doing the same thing over and over again and expecting different results. In other words, if we sit exactly the same way (poorly) every day and therefore rely on exactly the same muscles to work overtime, then we will get sore in exactly the same places. On top of that, we will be called insane - only according to Albert Einstein of course.

Introductory offer 50% off your first consultation It’s not just the pain, it is how it affects your life! neck back shoulder knee ankle hip elbow sport and spinal injuries active aging headaches Safe and gentle treatment for all ages We address the causes of your injury, not just the symptoms

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24 Duke Street, Sunshine Beach Ph: (07) 5455 3311 info@pureosteopathynoosa.com.au www.pureosteopathynoosa.com.au why fitness 27

matters Most people strive for balance in the various facets of their life: work commitments, family, health, maintaining relationships and friendships. Throw in time for rest and downtime and the balancing act for many is too hard. For the most part balance is healthy, but perhaps balancing your running and work is one area where balance is not always the best thing to strive for in some shortterm and some long-term instances.

Running Matters

Consider these scenarios:

with David Chick from Allez Sport Mooloolaba

Long Term If you have neglected your health for a long time, put on weight, are in no shape to do anything and have generally let work life be the master, then serious changes are required and your focus needs to change.

Run and work balance

Let’s face it - health and quality of life is everything. It’s better to have a small bank balance and a rich life full of experiences and adventures than die of a heart attack rich at 40 or, perhaps worse, have such poor health later in life that there is no opportunity to enjoy even the simplest things in life.

Let’s face it, health and quality of life is everything. In these circumstances balance needs to be thrown out the window, priorities need to change and you need to make running (or whatever exercise it is that you do) the number one focus. It is literally life or death. Short Term During marathon preparation, six weeks out from the event, there is benefit to raising the mileage, conducting a month of ‘overload block training’ and lengthening your long run. Finding time in a busy schedule for a long run of two to four hours each week and other additional mileage may have to alter some priorities, but these runs are critical to being ready for the marathon and will pay off on race day. Plan time in your work schedule for the preceeding and proceeding month of the ‘overload block’ because, in this case, getting a bit ‘unbalanced’ is the recipe for results.

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matters

Indoor Sports Matters with Shaun Blackman & Todd Forrest from Sunshine Coast Indoor Sports

“Life is like riding a bicycle. To keep your balance, you must keep moving.” Albert Einstein

Every day we are consumed by finding the perfect balance in our lives emotionally, spiritually, physically and with work versus family life. How do we create a state of equilibrium when there are so many demands placed on us continually? Are we working longer hours just to survive in hard economic times? Is the cost of living forcing us to make work our number one priority? Do we run to balance out the calories of the brownies we shouldn’t have eaten? These are questions that are often posed when it comes to work/life balance. Finding the perfect balance for some comes easier than others; it’s all about quality of life and finding a happy medium. The very essence of a well-balanced life is one that weighs evenly on the life scales of achievement and enjoyment. When you find something that you love it’s important to prioritise time for it; these moments of joy are what keep us connected on the rollercoaster of life. Sport is a great avenue to help achieve a better balance in our lives; a healthy body means a healthy, fresh mind and the ability to function better. It’s essential to our core being to feel fulfilled in all areas of our life, not just work.

At our centre we are surrounded by those who are trying to get the balance right. They make the time every week to commit to something they enjoy, which in turn helps create a better, healthier life not only for themselves but also their families. We often see the pressures work places on individuals when they race in the door before their game with a frown, multi-skilling (getting dressed, answering emails and updating their status on Facebook), only to leave in a pool of sweat and a much happier place! Being active and participating in something you love leaves you feeling satisfied. Taking the time to do something for you on the way home from work has a ripple effect. Surely, it’s more beneficial for all to have somebody walk in the door that can focus on enjoyment as opposed to achievement. Participating in sport gives them the opportunity to leave work behind for the day and come home and be fully present in the moment; unquestionably exercising is worthy of our time. Taking care of our wellbeing is crucial to a well-balanced life that encompasses achievement and enjoyment.

why fitness 29

matters To become good at something you need to dedicate time and energy to that one thing. Is it possible to balance work, family, friends and health?

Triathlon Matters with Jason and Lisa Crowther from Atlas Multisports

Is there such a thing as work/ life balance?

In one year Jason and I became new parents and started two new businesses. Very quickly we learnt the value of organisation, routine, flexibility and understanding. During busy times our own training was the first thing to go and we soon realised how important this aspect of our life was to us. We sat down and worked out when we had family time, work time and training time. It is amazing how much more we valued our time and appreciated when it was well spent. Here are some of our tips to help you find some sort of work/life balance in an increasingly busy society:

Sit down weekly and work out when you can dedicate time to work, family, friends, training and yourself (even just half an hour!).

3. Get plenty of sleep. Get off the computer and social media sites late at night and go to bed. Then get up early to fit in exercise. ‘Early to bed and early to rise makes a man healthy, wealthy and wise!’ 4. Pack your bike/running shoes/swim bag in the car the night before. 5. Be flexible. If the little ones are sick, you miss out.

1. Sit down weekly and work out when you can dedicate time to work, family, friends, training and yourself (even just half an hour!). 2. Book races/events in advance. Give yourself plenty of time to train for them. It helps to set goals and focus.

6. Friends are amazing. If they offer babysitting or help, say yes and thank you! 7. Multitask. Run with the dog and pram (all three of you will love it).

Beginner Women’s Squad Fulfil your triathlon dream with the next Atlas Multisports Women’s Beginner Course. Learn new skills, meet new friends, lose weight, get fit and gain confidence. Train with fun, experienced coaches while you swim, ride and run around the beautiful Sunshine Coast, home of triathlon. Spots are limited. To reserve your place email info@atlasmultisports.com.au

Package includes: ● Six weeks of triathlon specific coaching. ● Female coaching staff. ● Friendly, non-intimidating training environment with like-minded women. ● Technique, skills and fitness training at the Sunshine Coast’s premier sports facilities. ● Valuable sport-specific tips and tricks. ● Minimum of four training sessions a week with experienced and qualified coaches.

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$399 ● Transition and bike-handling skills. ● Triathlon Queensland Membership (valued at $120). ● Health and triathlon nutrition information. ● Atlas Multisports Membership (valued at $55). ● Women’s specific bike mechanic workshop. ● Cycle Zone Mooloolaba Starter Kit (RRP $65). ● Great discounts from Atlas Multisports squad sponsors.

“It has been a year since I got off the couch and did the beginner’s course. I could barely run and could only swim halfway across a 25m pool. A year later I can swim 3 km in a pool or open water without stopping and I just ran a half marathon (running all the way and finishing well within the cut off time). Being part of Atlas has added a richness to my life and helped me achieve what I thought was impossible.” Shannon Dodd

matters Both client and therapist have a role during a massage session, however, the therapist is there for you, not the other way around. Each massage should be tailor-made for your specific needs. As a client, there are a few things that you can do to get the most from your session and to help your therapist provide the best treatment possible. Before the Massage

Sporting Massage Matters with Deane Everson from Vitality Options

Arrive ten minutes prior to your scheduled time so that you can complete the client questionnaire; that way your massage can begin promptly and you will receive the full time allocated. Answer every question on the client information sheet so that your therapist is fully informed of your

Getting the most from your massage therapist

health history prior to your treatment. Your therapist should go through the information you have provided to get a clear picture of what you require as well as address any potential risk factors. They may also assess your posture and mobility. The therapist should explain how they are going to massage you before you get on the table.

During the Massage Your therapist may ask you to offer feedback about the depth of pressure of the massage and your comfort level. Do not be afraid to tell your massage therapist if they are too hard or soft at any time during your session. You may ask them to stop at any time. Remember, this is your massage and you are paying the therapist to help you. In short, do not be afraid to speak up during the massage. After the Massage Let your therapist know how you are feeling as a result of your massage and whether you have the relief you expected at the start. Ask what you should be doing after the massage to maintain the result. Stretches, heat packs, magnesium application, light training and/or rest and recovery may be recommended. Schedule a follow up massage if required. Your therapist will advise you how often is optimal for your specific condition and training regime. Should a second or third visit not fully rectify your problem, request a recommendation to another treatment that may help.

are you serious about sport? Massage to suit your specific sporting needs The team at ViTaliTy OpTiOns is committed to maximum recovery in minimum time. For the first time in forever I slept without the front of my shoulders aching and woke up feeling amazing and more mobile... we are starting a new program on Monday that involves heavy lifting and a lot of two sessions a day so expect to see me regularly. Youâ&#x20AC;&#x2122;re worth your weight in gold! Kristie Williams, National CrossFIT Competitor from CrossFIT COG

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matters Foxtel IQ box to record your favourite shows, so why wouldn’t you do this with every other aspect of your own life.

Balance Matters with Chris Nelson from Anytime Fitness

Plan and prioritise There is no special ingredient to motivation or keeping a good work life balance, but if there was, I believe it’s called preparation. Think about it; you prepare for a driving test, you prepare your lunch, you prepare or set your

Everyone should have a diary, hard copy or in your phone. This will help you prioritise everything like family time, work, play etc. When setting out your week, make appointments and tasks at a realistic time, i.e. if you aren’t a morning person then you wouldn’t plan a workout in the morning; get me? This is your weekly plan, not anyone else’s so plan for you. Once you have your week set out, now comes the hardest part – doing it. If you’re not into diaries, try making a simple list on an A4 sheet. Write down everything you want to achieve; shopping lists, training plans, appointments, dates with friends and work commitments. If you’re prepared, then you’ll have the time. If you’re not, you’ll have to find the time. So let’s check off our Checklist. For the upcoming week, we have; cooked our meals (or bought the ingredients), have an exercise plan, washed all our clothes, filled the car up with fuel, organised time for ourself, organised time with friends and

1300 ANYTIME

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family and this is all written in your diary or on your check list. If you can do this, your week will run a lot smoother and you will, without question, enjoy life a lot more. If you do find yourself feeling less motivated and the idea of making time means cancelling your exercise appointment, try these simple steps: Bring a friend/workout partner along to add a social element to training and help motivate each other to work out. Mix up your routine. Do something you don’t normally do and add something new to your exercise regime. Design your routine around variety and reward yourself for effort, not just weight loss. Most of all, give yourself a goal and something to work towards. When you achieve your goal it will give you a sense of satisfaction and inspire you to aim even higher next time. Competing with yourself can sometimes be all the inspiration you need.

matters We are all lucky enough to live on the Sunshine Coast and many of us can enjoy some work/life balance, yet how many of us are really making the most of what is on offer? Having a fitness option that helps you restore balance is crucial to your long-term health, stress management and family life. So what type of fitness suits you? Do you find routine fitness exasperating for your stress levels? If the answer is yes then you are not alone. Why not combine your fitness with fun and family or friends through some imaginative recreational fitness options that take in all the region has to offer?

Water Sports Matters with Fiona Tarr from Adventure Sports

Life’s too short to not have work/life balance

You could try stand up paddle boarding or kayaking. Anyone can do it and it’s suitable for the whole family. However, if you really want to forget about your work and stress, then try something a little more challenging like kite surfing. Kite surfing is quite unique with no down time waiting for waves. The action is constant, keeping your mind in the zone and not on those pesky work issues. Whatever activity you decide on, don’t let it be a burden. It should free you from your work life stresses so you can be

When I have overloaded myself with work commitments my ‘note to self’ as an avid kite surfer is, “The work will still be here tomorrow but the wind might not be.”

at your best for your family, friends and, surprisingly, your work productivity. When I have overloaded myself with work commitments my ‘note to self’ as an avid kite surfer is, “The work will still be here tomorrow but the wind might not be.” There are only so many windy, big swell or sunny days and none of us knows what is around the corner healthwise. Don’t neglect your responsibilities, yet life is too short not to find your work/ life balance, whenever you can.

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matters While we battle the quest for more energy, clearer mindset and happier days, why not consider a smoother and more youthful skin? I’ll bet those deep-set wrinkles, or first tell-tale signs of ageing are a mighty annoying hurdle and most likely your busy lifestyle is contributing to them! Sex is definitely not the perogative of younger people and nor should it be. The pleasure involved in love making is one key to preserving youth. Your

Your Skin Matters

biology also plays an important role,

with Donna Gordon from Skin House

referred to as ‘feel-good chemicals.’

with sex releasing endorphins commonly

Get yourself a healthy active sex life. As we know there is no magic in a jar,

The benefits of sex... for your skin

but magic can happen in the bedroom and lessen those stress hormones and those few extra wrinkles! Finding a way to achieve the perceived nirvana of work/life balance can be challenging and confronting. Just taking the first step can be a huge barrier; admitting there is a problem, especially with personal issues, workload stress and conflicting priorities. This unbalanced

lifestyle will definitely start to make you feel old and non-energetic. Remember that a little relaxation goes a long way. Take 30 minutes to do something that will recharge your batteries. Have sex, read a trashy novel, go for a walk or listen to music. You have to make a little time for the things that ignite you. Focus your time and attention on you for a change! Research shows that non-invasive treatment just might be the answer to having you feel you again. A study on sexual satisfaction shows that it is a major contributor to quality of life. This release helps boost circulation, eases anxiety and makes it easier to fall asleep, clears our mind and helps burn fat which boosts the immune system. Also with human growth hormone (HGH) being released during sex, it helps to keep the skin elastic and less prone to wrinkling. Perhaps this is the magic treatment for anti-ageing! Slow down. Life is simply too short, so don’t let things pass you in a blur. Take steps to look after you.

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matters BALANCE. The word has many meanings in the world of Pilates. It is so much more than just standing on one leg. First of all, it’s one of ten fundamental principles we teach to students of the Method. These principles are encouraged and designed to be present in every Pilates exercise.

Pilates Matters with Joleen Watson from Centre for Studio Pilates

Pilates looks at a balance of mind–body–spirit

We strive for balance of musculature. If you play a one-sided sport, such as golf or tennis, you have probably developed one side of your body more than the other. This lack of balance can lead to injury. Pilates works to restore that balance. We look at unbalanced posture. All sorts of problems can be caused by postural imbalance. We live in a world where we are constantly bent forward with our arms in front of us and our chin thrust forward. Think about how you are sitting as you read this. The chest muscles shorten and opposing muscles (mid to upper back) become weak and forget to switch on causing a rounded/slouched position; even playing sport can contribute to this position. Think of tennis players waiting for a serve or a golfer addressing the

ball. Think about the position you are in when driving your car, eating breakfast or watching television. Re-balancing musculature will revive and restore correct functional movement. Pilates is incredibly effective at doing exactly this. We look at the balance of strength with flexibility. Muscles that are strong AND inflexible are not efficient. The same is true with muscles that are very flexible, but don’t provide adequate joint stability. Both strength and flexibility are necessary for the body to work best. Pilates also looks at a balance of mind– body–spirit. Joseph Pilates believed that this method should involve awareness or presence of mind during every movement. He stated, “The mind and the body must be coordinated, in order not only to accomplish the maximum results with the minimum expenditure of mental and physical energy, but also to live as long as possible in normal health and enjoy the benefits of a useful and happy life.” This work cannot be done mindlessly. By balancing the three aspects of mind–body-spirit we reeducate the body to move with joy.

Are you out of balance?

Q. What is Pilates?

Q. Will I get results?

Q. Why would I need it?

A. Pilates is an intelligent exercise that will put you in command of moving your body.

A. Pilates is results driven with a focus on a gentle step-by-step progression.

A. Pilates will have you doing all the things you love that you had given up on.

Phone 5479 5767 2/12 Norval Court, Maroochydore info@centre4studiopilates.com

www.centre4studiopilates.com

why fitness 35

matters Whether you’re cycling for fun or training for an event, riding in a group is much more rewarding than riding alone and is a great way to meet new people, socialise and even business network. The idea of bunch riding can be intimidating but with practice and a little training there is nothing to be afraid of. Just ask your local bike shop if they run or know of any group rides suitable for beginners where you can learn some basic group riding skills. Here are a couple: 1. Always let your fellow riders know what you are doing. It is critical for all riders to communicate, whatever their experience level.

Cycling Matters with Ian Vant from Spin City Cycles

2. Be smooth when riding in a bunch, maintain a steady line and avoid sudden braking or erratic direction changes.

Join the Peloton

3. Point and/or call out hazards. There are specific hand signals to warn other riders of hazards but if in doubt, call it out! 4. Leave a wheel size gap between your bike and the rider in front. The purpose of riding in a group is to allow

Ride Today.

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exclusive offer book your bike in for a basic service and mention this advert to get a free wash and degrease (worth $30)* *offer ends 31/8/13

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A cyclist can save up to 30 per cent of their energy by following a wheel.

everyone to maintain a higher speed with less effort – a cyclist can save up to 30 per cent of their energy by following a wheel. It can take time to become confident in this, but the benefits are instantly noticeable. 5. Make sure you ride at the same pace and with your handlebars level to the person next to you. You should avoid overlapping your wheels, known as ‘half wheeling’, as this will flow back through the group and can be dangerous. If you swerve and bump into your neighbour when riding level you may bump elbows or bars but if you’re half wheeling you could tangle handlebars and wheels and are more likely to tumble. Remember, safe group riding is a fun and social experience.

matters When you make the decision to enter an obstacle event or mud run, things happen. From your decision on, your life starts to be a little different. You are now facing some fear, some unknown, some “Oh my God I have just signed up to run 16 kilometres through mud, barbed wire, over walls and through water! HELP ME!”

Mud Matters with Jason Palmada from MuDDRunners and Tribal Training

How the decision to run in mud will help you lose weight, make you stronger and get you super fit

Rather than a nebulous agenda like ‘get in shape’, millions understand that a more specific, goal oriented approach is called for, and choose to train for a particular race or physical event. Once you’ve signed up, you are now training for something and this something is going to kick your butt if you do not prepare. You start making ‘healthy choices’ because you need to get fit. You join a boot camp and get up one hour earlier three times a week before work and go for a run. You start cleaning up some eating habits and cut out the chocolate at night. After all, you have signed up to do the biggest thing in fitness you ever have and it scares the proverbial out of you.

Decisions, they get results - not the event, not any event – but the one decision to go way out of your comfort zone for once in your life because you know, deep down, it is what you MUST do. It’s the challenge in front of you that now influences your behaviour. And it’s your behaviour that influences your results and in the end, your ultimate success. Getting yourself a BHAG (big hairy audacious goal) like a mud obstacle run, is the very reason why most people sign up. It’s not the mud, obstacles, wire or electric shocks, it’s this: what you will become along the way. It’s the dress or pants size you are going to lose getting into obstacle-fit shape. It’s the excitement that, for once, your regular training sessions have meaning. The meaning in all this is simple. Obstacle racing is dirty, fun, exciting and new. Losing weight, doing hard training and watching what you eat is tough and often boring. Do yourself a favour - make the critical decision that is compelling enough to move you, not just physically but emotionally enough to precipitate behaviour changes in your everyday life. This is what gets you the goals we know you all want; just like the rest of us.

t en Ev s es tn Fi le ac st Ob ly th on M ly Australia’s On Right Here On Our Sunshine Coast!

rning, it’s awesome!!! Cromwell S: Went this mo tacle course. It’s a must do...10/10 obs ugh mud. :) And you also can’t get eno

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why fitness 37

matters Work hard, play hard; work/life balance; they are both clichĂŠs, right? Who actually achieves this? Anyone that does, knows how invigorated and in control they feel and generally works effectively.

Golfing Matters with Tim Gall from Pelican Waters Golf Club

Work/life balance

To gain balance requires some sort of healthy activity and why not golf? Golf is a form of relaxation where you can walk six to eight kilometres at your own pace, enjoy natural surroundings with wildlife, good friends and the odd swing of the club, all while giving your body a workout. If you play golf like me you probably give your body a very hard workout regularly. While golf can take a while to play, you could play three, six, nine or more holes, depending on whether you are a member of a club or if you pay green fees. Another way to enjoy the course, even if you donâ&#x20AC;&#x2122;t play, is to walk around the paths. Most clubs will allow you to walk the course before golfers are on it or late in the afternoon when they have left. With wide open spaces, green grass and wildlife, a golf course is a great environment to get some exercise. Make sure you check with your local club before venturing out. I hope that you will be playing the course but if not, enjoy.

38 ISSUE 4

Golf is a form of relaxation where you can walk six to eight kilometres at your own pace, enjoy natural surroundings with wildlife, good friends and the odd swing of the club, all while giving your body a workout.

matters Have you ever had the experience where you get to Sunday and all you have done is work, work, work - no play? You feel mentally exhausted, stressed and can’t believe it is Monday tomorrow or you feel physically shattered because you have not stopped! Or do you get to Monday and realise all you did all weekend was laze around and do nothing; you feel lazy and lethargic? It is because the biggest challenge is finding that balance; finding that lifestyle that allows you to have a healthy work life, balanced with social and adventure time.

Adventure Matters with Melinda Bingley from MAB Personal Training & Adventures

Social time Solo time (stop, sit in nature on your own and breathe to reconnect with yourself) Some of the many benefits: Feel happier Be healthier mentally/ physically/emotionally Reduce stress and depression Be more productive at work Enjoy healthier relationships (first with yourself and then with your partner/friends/family) Be more balanced and content in each moment

A great way to keep you balanced is checking in with yourself. If you keep going, going, going, the universe tends to tell you to stop and breathe by an injury or sickness, which many can relate to.

Check in with yourself and keep balanced

Remember new habits take time, give your week planner a month’s trial and see how much more balance you create in your life. You will notice how much happier you feel, which will show in all areas of your life.

A weekly planner will create more balance with work, life and adventure. Include in your weekly planner: Work schedule Adventure time Training time Relaxation time Pet time

MAB ADVEntURE SPECIAl!!! Bring a friend for FREE. Been thinking about an adventure for you and a friend? THIS IS YOUR BIG CHANCE! For the month of August we are offering BUY ONE GET ONE FREE on Kayak or Mountain/Hike Adventures.

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matters Balancing your work and private life can seem overwhelming. Recent studies reporting that 14 per cent of Australians work more than 50 hours a week, compared to other countries where only two per cent of the population work more than 50 hours in a standard week, show that not all Australians are achieving this balance. So what is work/ life balance and how do we achieve it?

Industry Education Matters with Annie Smith from Tafe

Find the work/ life balance that fits for you

The fitness industry is one of the few industries that can give you the flexibility to combine harmony between professional and personal happiness. Some trainers work towards events like Mudfest and Tough Mudder to challenge both their clients and themselves at the same time. One of my colleagues told me she takes her clients on fitness adventures (there are plenty of walks varying in difficulty close to the coast to explore). Even though she is technically working, she gets to enjoy all the benefits of the outdoor environment and also the great company shared with like-minded people. I think that work/life balance is different for everybody. The balance of a single,

40 ISSUE 4

The fitness industry is one of the few industries that can give you the flexibility to combine harmony between professional and personal happiness. childless worker is different to those who have a family. My balance is making the most of my day, including work and fun. I am lucky that in my industry these two things are often interconnected. When trying to find your balance why not keep the following simple points in mind? Learn to say no, especially to the things that are non-essential Give your clients options that allow you to have personal time for your own training Make time to do the other things that bring you joy Enjoy the training alongside your client Remember, if you burn out you may not have a choice and end up having personal time out without remuneration!

whyawakenwithin

Stress is simply a perverted relationship with time.

why awaken within with Kim Morrison, Carren Smith and Cyndi O’Meara

Cyndi: Is there such a thing as work/life balance? Isn’t work life? If we are not living when we are working then what are we doing? Are we living someone else’s life? If you love what you do at work then you are living and loving what you do all the time. Who needs balance in that? In my opinion it’s not about having work/life balance but loving every moment of work, play, leisure and family. That, to me, is work/life balance. Kim: If work/life balance is not happening, chances are you are stressed and time poor. Stress is simply a perverted relationship with time. How you choose to spend that time is what helps to master the elusive balancing act. Write a list. Prioritise. Delegate if possible. Breathe! Ask for help if you can and accept that everything is subject to change. Use lavender essential oil or Twenty8 De-stress & Revive blend. Inhaling a couple of

drops in a spritzer or on a tissue can make all the difference to how one feels! Carren: Ahhhh…. Balance, the ultimate illusion!!! We work too much, we eat too much, we give too much and buy We struggle too much, we suffer too much, we fight until we die Why not: move, run, jump, try laugh, love, hug and cry What if: Balance were right here, right now And we weren’t looking cause we didn’t know how! Wake up world we’re missing the point Our purpose is only to enjoy this joint! Kim Morrison, www.twenty8.com Carren Smith, www.carrensmith.com Cyndi O’Meara, www.changinghabits.com.au

Meet

Katrina Egan Sports & Manipulative Physiotherapist

 First Aid trAining  CPr Manual Handling (Back Care) Fire & Evac Courses can be customised to meet the requirements of your industry and specific to your needs. All trainers are nursing educators, paramedics or registered nurses. Allability Training is owned by the Sunshine Butterflies Charity. 100% of profits support kids and their families living with disability on the Sunshine Coast.

Please contact us for availability at our premises or your location for group training. Phone: 54702830 WWW.ALLABiLitYtrAining.COM.AU Allability Training delivers nationally recognised training in partnership with, and under the auspices of Allens Training Pty Ltd RTO 90909

Katrina is committed to delivering the Physiotherapy service you deserve! Diagnosis and treatment is by Katrina herself with manual therapy and education paramount. Katrina has extensive qualifications, 22 years’ experience and a lifetime of fitness including a World Surf Ski Title and coaching at an international level. . Katrina is your key to becoming injury free and getting back to your peak performance!

Phone 5444 0394 Suite 3/16 Walan St, Mooloolaba info@rehabphysio.com.au

why fitness 41

2013 BrisBane Fitness and HealtH expo

whychange

Get set and Go!Chew Slower Bite Less, 12TH aNd 13TH OcTOBEr 2013 traction? No progress? No shift? Are Brisbane convention and Exhibition centre there times when you feel like you’ve

got fifty balls in the air and you’re about

collapse Expo in a heap? Do you ever The 2013 Brisbane Fitness and to Health arrive at the end of the week (month, brings together ‘everything fitness’ under year, decade), only to look back and one roof for two days! wonder, “What did all that effort, energy and exhaustion actually produce?” • Want exposure to around 10,000 fitness enthusiasts & industry professionals? Me too. • Want to generate quality sales leads? If you said yes to any of the above • Keen to network with other fitness and questions then maybe it’s time to health organisations? prioritise. Focus on doing a few things • What about developing massive qualified databases? well rather than fifty things poorly.

why change with Craig Harper Do you ever feel like you’ve been very busy achieving not much at all? Flat

Less chaos, more productivity. And this is something I should know a little about; I was once the king of overcommitment. If there was a way to squeeze something else into my already overcrowded schedule, I would find it.

out going nowhere in particular? Like a

I never said I was smart.

bogged car desperately trying to escape

Over the years there were times when I would feel negligent, lazy and pathetic if I wasn’t doing fifty things at once and

the mud? Lots of wheel-spinning, noise, effort and smoke but no actual

milking every minute of my day and every ounce of my energy. Fortunately for me, I’m done with that not-veryclever phase of my journey. Done with the guilt. And done with the bite-offI was amazed at the crowds more-than-I-can-chew mindset. As it and enthusiasm of the Expo happened, the only A results I produced visitors. great opportunity consistently fatigue,and frustration, forwere exposure sales for disappointment and de-motivation. any fitness or health based That is, I business. ended up doing a lot of this Don’t miss opportunity! things badly and almost nothing well. Overall, aMichelle terrible result. Bridges If you’re currently like I was for a long time then perhaps it’s time for you to stop (there’s a thought), be still for a moment (another thought), step back from your life (metaphorically or maybe even, literally), gain some perspective and space, make some tough but necessary decisions - the ones you’ve been avoiding since 1997 - and commit to prioritising your responsibilities, goals, time, energy, talent and even your relationships.

VISIT brisbanefitnessexpo.com.au or contact us at jason@majorleague.com.au or 07 3217 9347 NOW!

WHY NOT EDUCATE IN THE

SUNSHINE STATE? QUeensLand Fitness ConFerenCe satUrday 12th & sUnday 13th oCtoBer 2013

QUEENSLAND FITNESS CONFERENCE

BrisBane Convention and exhiBition Centre Presentations will include: • Cardiovascular Disease, Blood Pressure and Exercise (Suzanne Cox) • Yoga Energy & Mindfulness for Core Cultivation (Tammy Williams) • 20 Ways to Gain and Regain Customers (Amanda Bracks) • Eating for Optimal Energy (Susie Burrell) • The Neurology of Fitness (Chris Van Hoof)

visit QFitConFerenCe.Com.aU For aLL the detaiLs

42 ISSUE 4

QUEENSLAND FITNESS CONFERENCE

That is, either cross a few things off your to-do list completely, or put them on your ‘to-do-much-later’ list. In my time as a teacher and coach, it’s been my observation that many of us invest far too much time, energy, skill and talent where we shouldn’t; under-achieving, wasting what we have and invariably ending up back in the same place mentally, physically, emotionally, financially and practically, back at the place we don’t want to be. It seems that we confuse working hard with working smart. Sometimes, our idea of working hard is actually working stupid. So, is your current approach proving to be effective? Be honest. If not, change it because if nothing changes (behaviours), nothing changes (results). For some of us, it’s time to stop being the martyr, the workaholic and the robot and start being the conscious thinker, chooser and creator of our ideal life. Just an idea. Sometimes it’s difficult to find real perspective and clarity about our life when we’re right in the middle of it; just as it’s hard for a player to have the perspective of a coach who isn’t in the

middle of the action. Sometimes we need to get away from our world to be able to see it clearly. By this, I mean physically away; a different environment. Even if it’s only for a day or two.

put a few things on hold or in the bin, invest your energy, time and talent in the right place where you’ll get the best return and do different to create different.

Have you ever noticed how different life seems when you’re away on holidays, doing different things and functioning in a different environment? Invariably we have a different perspective when we take a break from our day-to-day routine. We often see things more clearly and find it easier to make significant decisions when we’re not up to our elbows in our day-to-day stuff.

Here are some questions to help get you started with this:

If you feel like you’re currently doing a lot of things poorly or if you’re simply not happy with the quality of results you’re producing in your world, then maybe it’s time for you to narrow your focus a little or maybe a lot,

1. What’s the best use of my time, energy and ability today? 2. What do I need to achieve today? 3. Am I the best person to do this job/task? 4. Can this wait? 5. In the context of my goals and priorities, is this important? 6. Is there a more effective way to get the job done?

ABOUT Craig Harper Craig Harper is one of Australia’s leading presenters, educators, coaches and commentators in the areas of health, fitness, high performance and change. *With thanks to Penguin Publishing, this article is an extract from Craig’s new ‘Pull Your Finger Out’ - 101 ways to stop wasting time and start living your best life (out 24 April). This, and Craig’s regular blog and other books are available at www.craigharper.com.au

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why fitness 43

foundationadvertisers

There’s something very special about being

fir st!

Matt Collins, Fatburners Gym & Personal Training

Fatburners has been a popular fitness business of choice for Nambour locals for over ten years.

Fiona Tarr, Adventure Sports

Adventure Sports are all about fun! We specialise in providing quality advice, products and ongoing customer support so our customers can enjoy the unique sports we have on offer. We are confident in our products and services, so much so we offer our customers a satisfaction guarantee.

We took over Adventure Sports in 2007 because we were totally addicted kitesurfers. The idea of working and living the lifestyle of a kitesurfing school and shop was pretty irresistible. Since then we have also become stand up paddlers (SUP) and now enjoy the best the ocean has to offer all year around as both sports are totally complementary. When the wind is up, we kite, when there is no wind, we SUP. You can’t ask for more than that. Sharing our passion for these sports is what makes the work part fun!

I am a self confessed workaholic, so finding a work/life balance has never been easy for me. The great thing about the sports we do is that they rely on the natural elements like wind and waves. This has taught me to take advantage of every chance I get to kitesurf or SUP, rather than put it off for work. Work will still be there tomorrow, but the wind or waves might not. With modern technology I can always work after hours when I can’t be on the water.

44 ISSUE 4

We only accept 100 members and we love the small community that this has allowed us to create. We are less about cheap deals and rows of treadmills and more about challenging our members to get out of their comfort zones both physically and behaviourally.

Health is one area of someone’s life where they can’t ‘fake it’. You can fake being rich.

You can fake being smart. But you can’t fake having six pack abs! I respect the ‘realness’ of that. It is a great reminder that you have to work at something to make a change. Nothing comes from nothing.

Work/life balance? I don’t know if I agree with the term.

If your work isn’t enjoyable it’s time to change jobs. I see too many people killing themselves because of their job. They come to me and ask for help to lose weight. My answer is ‘quit this job, it’s killing you’. It shouldn’t have to be about balancing the two (work and life). If they don’t gel naturally, change it!

foundationadvertisers

We asked our foundation ADVERTISERS these

Tell us what your business is about. What is your mission statement or USP

Why do you do what you do?

3 questions...

Our theme this issue is ‘Work Life Balance’. How do you maintain ‘work/life balance’ and

(Unique Selling Point)?

why is it important to you?

Ian Vant, Spin City Cycles

Spin City Cycles has been selling and servicing bikes on the Sunshine Coast for over ten tears. We cover the whole range from bikes for the family to high performance race machines. Above all else, we pride ourselves on providing exceptional customer service and always exceeding expectations; either helping a customer choose their new bike or when we service or repair their current bike. The level of skill and technical knowledge required to sell and service modern bikes is extensive, and part of our job is to help educate our customers about their prospective purchases in a friendly and non-intimidating way. I’m very happy that our shop has become a social environment where customers soon become friends of the shop and want to spend time here, and this goodwill just grows.

I’ve had jobs in the past for which I had little passion, and it can make every day a struggle. I cannot believe how lucky I am now to be doing something I love. I work in such a positive environment with an enthusiastic team who are as passionate about bikes and customer service as I am. Every day is upbeat and I meet new people who share our love of cycling. Watching the business grow has been very rewarding.

To be honest it’s always a challenge to maintain a work/ life balance when running your own business, but it’s made a lot easier by having a fantastic team of staff and my business partner Ross, who I can always rely on. It also helps now working with my wife Louise, as while we do spend a lot of time working, it’s spent together and when you love what you do, it does not really feel like work.

Chris nelson, anytime fitness currimundi

Let’s start with some facts. Anytime Fitness is the largest fitness club on the planet. We have over 2000 clubs worldwide and 280+ in Australia alone. We have over one million happy members with 250 thousand here in Australia, and that’s why we’re number one. We are a 24 hour health club, all decked out with Hammer Strength, Life Fitness and Precor equipment, giving you a great workout no matter which Anytime you go to. What separates us from other health clubs is that we’re ALWAYS open; one membership, thousands of clubs, affordable memberships, the best personal trainers, safe atmosphere, online tools and it’s a great community to be a part of.

I became a fitness professional in 2005 and have never looked back. I think everyone who is involved in fitness is in a battle together to decrease our obesity count. I consider myself so fortunate to be able to call this my job. Helping people achieve their goals and seeing that smile when they do so, makes the early mornings and late nights all worth it. How many people can say that they love their job? I sure do. I’ll never be not involved in fitness, put it that way.

I like things done in order, so it’s all about preparation for me. So Sunday is my prep day. I cook all my meals, write all my programs, wash all my clothes; the list is normally an A4 sheet. If you’re prepared then you’ll have the time. If you’re not, you’ll have to find the time. I’d rather have time on my side. why fitness 45

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Scene @

Bellingham Maze

Thanks to Sophy at Bellingham Maze for providing some great fun for our issue three launch. Have you seen the new timber maze? Visit www.bellmaze.com Photos courtesy of Dranko Magic

Vickie Magic, Lisa Crowther and Melinda Bingley

Deane Everson and Melinda Bingley

46 ISSUE 4

Issy and Alex Forster

Melissa Maher and family

Vickie Magic, Clint Robinson, Jen Forster

Amanda Opanubi and Bernard Kasteel

Deane Everson and Damian Kasperski

Vickie Magic, Jen Forster and some of our wonderful advertisers

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why fitness 47

askuswhy

Why... GREEN TEA?

Diabetes Green tea has been known to help regulate glucose levels, slowing the rise of blood sugar after eating. This can prevent high insulin spikes which can sometimes be felt as ‘sweet cravings’. Try a cup of green tea after dinner, before you inspect the desert menu.

Green tea is loaded with antioxidants, in particular EGCG (epigallocatechin gallate) and polyphenol. There are many claims and studies around green tea, one of which suggests that these powerful antioxidants can inhibit the action of an enzyme that can cause cancer.

Good for your Skin The catechins found in green tea help to fight against damage caused by free radicals. The antioxidants in green tea slow down ageing by neutralising these free radicals.

Green tea is definitely an acquired taste and some people find it bitter. However it may be a taste worth pursuing when consideration is given to the following health benefits: Heart Disease Studies suggest green tea strengthens the lining of blood vessels which in turn allows them to be better able to withstand changes in blood pressure. This may also protect against the formation of clots, which are the primary cause of heart attacks.

Why... RELAX? There is no question that our lives are busier than ever. The world, it seems, has become a world of ‘instant’. Even the speed of a microwave oven has become testing for some of us. Not to mention how our stress levels rise when the internet slows down!

Ask us

why?

It’s easy to just go along with the speed of life, but did you ever feel that you are doing hundreds of tasks and not one of those exceptionally well. It may be possible that the very thing you need to do is to stop. Take a break. Relax. Sometimes, the most beneficial time to take a break is when we least have time to do so. Some of the benefits of scheduling in regular breaks are increased productivity, increased alertness, increased happiness, decreased stress levels, decreased illness, improved overall health in skin, hair and nails, ability to communicate effectively; the list truly could go on and on. Even if you only have five minutes, relaxing can be of enormous benefit. Here are a few ideas to get you started:

Helps to Burn Fat EGCG works to stimulate the central nervous system which releases fat into the blood stream. Through the process of thermogenesis, the body is then able to utilise fat as fuel.

Go for a walk Get a massage Light some candles and take a bath Read a book or magazine like this one! Go to a movie Do a puzzle Meditate Take a drive along the coast roads or in the hinterland

Resist watching television and if you can, schedule in a regular weekend away. The benefits of regular relaxation will absolutely promote a happier, healthier, more productive YOU!

Why... WEIGHTS?

When it comes to weight loss, one of the first ports of call is often an excessive amount of cardio training. Because let’s face it, if you are not working up a sweat and your heart rate is not booming out of your chest, you cannot possibly be burning calories, right? Wrong! Now we are not suggesting that cardio is not a useful part of your training. What we would like you to consider are the amazing benefits of weight training. And before the female readers cry out in unison, “I don’t want to bulk up”, read on. By adding some strength training into your week you will begin to increase muscle mass. However, increased muscle mass doesn’t mean that your body will bulk up, which is a very popular myth among women! What it does mean is that the body requires more energy to maintain this new muscle, resulting in burning more calories, even while you are resting! You will also: Reduce body fat; Tone and shape your muscles; Reverse the natural decline in your metabolism which begins around age 30; Develop strong bones, thereby reducing the risk of osteoporosis; Have more energy; Improve balance and flexibility. What are you ‘weighting’ for – grab some weights today!

48 ISSUE 4

localbusiness

Local Business

Beach weather is just around the corner

Local Business is a free write-up for businesses that are new, have moved, or just doing or have done something worth a mention. If you know one, or are one, drop us a line at jen@whyfitness.com.au and let us know.

one month for

Watersafe Pool Care Watersafe Pool Care is your Sunshine Coast premier, one stop, mobile pool and spa maintenance provider. We provide casual, one-off and regular servicing as well as equipment supply, installation and repairs. When it comes to the safety and well-being of your family and friends, you can rely on Watersafe Pool Care to keep your pool water and equipment in tip top condition.

.95

$29

when You join in auGu

Servicing a large area from Pelican Waters to Tewantin, we offer the best combination: a professional and friendly business coupled with competitive pricing and great service. Call Paul on 0407 815 331 paul@watersafepoolcare.com.au www.watersafepoolcare.com.au

BOD Studios BOD Studios was founded in April 2010 by Tania Davey with the purpose of assisting women regain their self-esteem, through beauty, waxing, tanning and the latest unique affordable clothing. At BOD Studios we are very excited to have extended our line of clothing to include ROCKWEAR Australia. In fact Bod Studios is the only distributor of ROCKWEAR Australia on the Sunshine Coast! The ROCKWEAR Australia range was created in 1991 and is mainly manufactured in Australia. Not only does ROCKWEAR look and feel good to wear, it is made out of quality fabrics, is very affordable and designed to withstand the rigours of the hardest workout. P. 5442 3733, Blackall Street, Wooombye

Tough Mudder If you haven’t heard of the 20 plus kilometre, hardcore obstacle event known as Tough Mudder, then you have probably been living under a rock. The Sunshine Coast has been abuzz with ‘Mudders’ lining up to register since it was announced that our beloved Coast will play host to this crazy event.

Kawana 5 Lutana Street Ph: 0427 117 410 Buderim 96 Burnett Street Ph: 0408 162 780

24/7 Gym. no contracts. world class Facilities.

What shape are your books in? Need help?  Qualified accountant specialising in bookkeeping  Registered BAS agent  Payroll & PAYG  Xero Certified Partner MYOB & QuickBooks  Accounting software setups  Mobile service John Pickering, the accountant who is passionate about bookkeeping.

And now it’s finally here! But the question is “Are you tough enough?” Tough Mudder Sunshine Coast, which will be held over the weekend of 17 and 18 August, is expected to attract more than 25,000 participants and thousands more spectators. It will also generate worldwide exposure for the region. Register as a competitor or spectator at: www.toughmudder.com.au

BOOKKEEPING AND ACCOUNTING SERVICES

The accountant specialising in bookkeeping

Call John Pickering on

0401 717 630 why fitness 49

Work/life balance the Sunshine Coast way. We know that lots of you moved here for it, but are you getting it? Read some tips from some local Sunshine Coaster’s that may give you some ideas on achieving it.

1. What is your work/life balance tip? If work hours are fairly inflexible, schedule into your free time some fun leisure and family activities you can look forward to. 2. Why do you do what you do? It’s satisfying to be able to assist people to get well or to enhance their natural beauty non-surgically. 3. What is your favourite place on the Coast? Peregian beaches – kilometres of sand dunes and surf for a variety of relaxation and physical activities. WHY FITNESS OFFER First three people to call before 8 September who mention Why Fitness will receive a free consultation, please call 1300 698 346.

Sunshine Vein Clinic 1300 698 346, www.sunshineveinclinic.com.au

1. What is your work/life balance tip? Do the job that you love, be passionate and not greedy, love your family, find time for you and take an annual holiday. 2. Why do you do what you do? As the founder of Sunshine Butterflies and Allability Training, I was chosen for the 2013/14 Yellow Pages cover for the “keeping our communities healthy” theme for raising awareness to improve the health of our Sunshine Coast communities. Allability Training has allowed us to continue supporting those living with disability. 3. What is your favourite place on the Sunshine Coast? Walking along the Noosa River is my favourite place. WHY FITNESS OFFER By choosing Allability Training for your first aid, you are helping to support kids with disabilities and their families living on the Sunshine Coast. 100% of profits support the sunshine butterflies charity and our many programs that includes, providing specialised swim lessons to kids with disabilities, a family care program, support groups and early intervention therapy programs.

Sunshine Butterflies 5470 2830, www.allabilitytraining.com.au 50 ISSUE 4

1. What is your work/life balance tip? I’ve learnt over time with juggling business, home life and busy teenagers, to simply say NO! Difficult... but I’ve learnt that NO is not a way of being offensive but simply providing calm balance and better management for all. 2. Why do you do what you do? I have been practicing Paramedical Skin therapies for about 20 years now… why? Because I still have my passion for this work. I love making a difference to people and how they feel about themselves. 3. What is your favourite place on the Sunshine Coast? I have to say Coolum and the beautiful boardwalk that meanders alongside the ocean’s edge. WHY FITNESS OFFER My absolute favourite treatment right now is ‘Dermal Skin Needling’. It proliferates the skin at a deeper level and the results with a course are brilliant! Treatments are painless. Results are beautiful new skin, hydrated and plump. Purchase four sessions for $600 and receive a bonus session (a total of five sessions).

Skin House 0438 531 876, e.skinhouse6@gmail.com

1. What is your work/life balance tip? You have to work to live, not live to work..... 2. Why do you do what you do? We are both people who enjoy helping other people. We both have a lot of knowledge and personal experience that makes us good at what we do and also excel at what we do. Seeing the results of our contribution to someone else’s happiness means a lot. 3. What is your favourite place on the Sunshine Coast? There are just so many places to choose from but I would have to say anywhere by the beach. Noosa National Park is pretty amazing; the walk is incredible. WHY FITNESS OFFER We are offering ten Personal Training Sessions for only $225.00. Yes that’s right, ten PT sessions, one Fitness Assessment, Healthy Eating Program and a Food Diary, all with a fully qualified Personal Trainer. Offer is inclusive and not available with any other offers. Tone Zone Noosa 5474 0692, www.tonezone.com.au

Why fit2date? 1. What is your work/life balance tip? Work hard and relax easy! Plan your holidays in advance - it keeps you motivated and gives you something to look forward to! 2. Why do you do what you do? It is simple – I just love to travel! Explore new destinations, learn new cultures, try new things and meet new people. I love infecting clients with ‘The Travel Bug’ so they become as passionate about travelling as I am. 3. What is your favourite place on the Sunshine Coast? Sunset at Bulcock Beach, followed by dinner and drinks with friends at Channel Bar or La Dolce Vita. WHY FITNESS OFFER Guided Walking Tour of Tasmania February 2014 7 days: Hobart, Freycinet National Park, Tamar Valley Harvey World Travel 5491 9111, caloundra@harveyworld.com.au

CAN A WORKOUT TURN TO LOVE? Have you tried lots of options to meet the love of your life and nothing has worked? Well then we have good news. Fit2date, Australia’s best way to meet your fit match, is launching on the Sunshine Coast in September! Here is the run down for you: Fit2date started in Australia in 2007 after Founder, Erica French, thought there had to be a better way to meet people who were into fitness and looking after themselves. Fast forward to 2013 and fit2date offers training sessions around Australia (as well as in New York and London) and has 14 weddings and six babies under its belt. But as Erica is quick to point out, “We in no way try to set anyone up. We bring everyone together for a fun yet challenging training session and we leave the rest to you”. It seems that bringing people together in an environment where the focus is on fitness and working together with your team-mates to complete physical challenges is perfect for a relaxed, non-forced approach to ‘dating’, which seems to be working wonders. And now it’s our turn to give it a try and get amongst the action. Why do fit2date? At the very least you walk away having done a great workout even if you don’t meet Mr or Mrs Right. You could also meet some great, fun, new training buddies. Tips for the girls: Don’t wear makeup (or if you must, keep it minimal) as guys prefer natural

1. What is your work/life balance tip? There is no success in business without success in life.

Show who you are as soon as possible into the session – guys don’t like to guess

Set your personal and business goals and develop good routines to help you to be organised and disciplined.

Smile even if you are feeling nervous and unsure – a man will fall in love with your smile

2. Why do you do what you do? We provide a simple online solution for bookkeeping, GST compliance and tax returns that is affordable, quick and straightforward.

Tips for the guys: Most women like men to smell nice so think about what cologne you might wear (but not too much)

We know that business owners in the fitness industry have better things to do than to work on their books. Leave the numbers up to us, so you can get back to working with your clients.

Avoid the black sock look

3. What is your favourite place on the Sunshine Coast? Parklands – some of the best MTB trails right here on the Coast. WHY FITNESS OFFER Don’t sweat the figures! Let us do the hard work and keep track of your finances. Whether you are registered for GST or not, we will take care of your bookkeeping, tax returns and BAS. You even get monthly reports to track your business’s performance, all for a fixed fee price starting from $25 per week.

Fit Accounting Solutions 5443 8880, www.fitaccounting.com.au

Women want a man who is interested in THEM so if there is someone you like, ask her questions – avoid talking about yourself only How fit do I need to be to go to fit2date? Let’s be clear, fit2date is not a place where you go to get fit. It’s for those people who are already fit and training and want to train with others who are the same. It is recommended that you be training at least three times a week. You definitely don’t have to be an elite athlete by any means but if you are going to the gym or running three times a week then you fit the bill. For launch details go to www.fit2date.com.au why fitness 51

Why

FITNESS DATES

By Jason Greenhalgh Managing Director Queensland Fitness Conference What is it? Queensland Fitness Conference 12-13 October 2013 Brisbane Convention & Exhibition Centre Who should attend? The Queensland Fitness Conference (QFit) is for all fitness professionals, particularly personal trainers. It is an industry event that began last year. What’s included? We have pulled together around 20 of Australia’s top fitness presenters under one roof for two days. It is the only event of its kind in Queensland and through its accreditation with Fitness Australia, it will provide each industry professional with the opportunity to earn a massive 13 CECs. Also included in the conference fee is free entry to the Brisbane Fitness and Health Expo (being staged at the same time and location as the Conference), a free 3-month subscription of Oxygen or UltraFit magazine PLUS all meals throughout the event. It will also provide a great opportunity for members of the fitness industry to network and share ideas and thoughts. Tell us about the speakers QFit will kick off with a welcome and introduction by Lauretta Stace, the CEO of Fitness Australia. This will be followed by an amazing presentation by Sydneybased Craig Harper who is one of Australia’s leading presenters, educators, coaches and commentators in the areas of health, fitness and personal development. Other presenters will include Susie Burrell (The Science, Psychology and Art of Weight Loss), Matt Forman (How To Make Social Media Work for You), Andrew Boyle (The Fundamentals of Kettlebell Training), Suzanne Cox (Maximum Results for Metabolic Conditioning), Amanda Bracks (20 Ways to Gain and Regain Clients), Tristan Hill (Conducting Outdoor PT Sessions) and Josh Pullman (Periodisation in the Fitness Industry). Why was QFit created? QFit was a natural progression from the Brisbane Fitness and Health Expo. We wanted to provide all Queensland fitness professionals with their own Fitness Conference. Queensland, in particular the Sunshine Coast is perfect for an active lifestyle. We wanted to encourage the industry to be proactive and educate themselves through knowledge and movement. What’s your work/life balance tip? My tip is prioritising your life. What is more important – to watch the next episode of your favourite TV show or go for a 20 minute run and get your body moving? We all have choices to make – let’s make the right ones! www.qfitconference.com.au

52 ISSUE 4

Kawana Parkrun - Weekly Free 5km Timed Run Every Saturday at 7am www.parkrun.com.au/kawana/ Spin City Cycles Mountain bike ride Every Saturday 6am Location varies check Facebook for updates www.facebook.com/spincitycycles Liv/Giant Ladies only road ride 1st Wednesday of each month 5.30am Starts at Spin City Cycles www.spincitycycles.com.au Business Cycles road ride Every Wednesday 6am Starts at Spin City Cycles www.businesscycles.com.au 6 August Why Fitness Magazine New Issue Launch Amart Sports Kawana 5.30 – 7.30pm, RSVP essential $18 + gst jen@whyfitness.com.au 10 August Wild Horse Mountain Night Run 10km, 16.5km and 27km distances www.runqueensland.com 10 August Mudjimba Island Charity Swim 11km swim from Mudjimba Beach, around Old Woman Island to Mooloolaba Main Beach to raise money for Nambour and Currimundi special schools. Commencing from Mudjimba Beach at 6am and concluding at Mooloolaba Beach at 10am www.islandchrityswim.com.au 17-18 August Tough Mudder! Caloundra Downs, End of Racecourse Rd Sunshine Coast QLD 4551 www.toughmuddder.com.au 25 August 7 Sunshine Coast Marathon and Community Run Festival 2km, 5km, 10km, half (21.1km) or full marathon (42.2km) Alexandra Headlands www.sunshinecoastmarathon.com.au August 31 Wishlist Row for Cancer Kayaks, dragon boats, outriggers, skis, surfboats, standup paddles, junior ironmen and ironwomen, corporate outrigger challenge and 000 emergency services bonanza Cotton Tree Park, races on Maroochy River www.wishlist.org.au 7 September Fit2Date Sunshine Coast Launch 2hour Mega Meet Coolum Beach 9am

fitandwell

There are 1440 minutes in every day. Thanks to Tone Zone and Power Plate training you only need 20 of these minutes a day to stay healthy and beat premature aging.

fit and well with Cassandra Westerman

What do Madonna, Elle Macpherson, Kylie Minogue, Danii Minogue and Gwyneth Paltrow have in common besides having no cellulite, looking very youthful and Ashlea and Kasey from Tone Zone Noosa all have amazing bodies? Yes that is right... they all use Power Plates.  Beat

cellulite aging  Fast track weight loss  Improve bone density  Reduce

What if you completed a Sustainability Declaration on yourself? How would you fare? Teeth in working order, tick; bones in reasonable condition, tick; girth measures within acceptable range, tick (well maybe not after Christmas). That’s physicality covered, but how would you score on other measures of wellbeing such as stress management, life satisfaction and mental and emotional fitness? Could these do with a little tweaking to boost your sustainability?

Being a sustainable person means looking after yourself so you can be around for a long time and enjoy life with your loved ones. Sustainable wellness – now that deserves a big tick. Personal sustainability tips: Find a way to express issues that come up and need to be resolved (these often manifest in different ways like a sore back or muddled head). Take note of ‘inklings’ that you have, this could be your intuition telling you something. Writing in a daily journal really does work to bring out insights. Ask yourself how you might improve your sustainability score. Are you putting in too much time at work at the expense of your fitness? Is your lack of confidence holding you back? What would it be like to be a more sustainable you? Eliminating a bad habit can turn around poor wellness. Once you identify the bad habit or routine and pull it apart in terms of the trigger or cue, the reward and also the craving for that reward, you can begin to create a new healthy pattern of behaviour – one that becomes automatic.

Cassandra Westerman is a certified Wellness Coach with Cassandra Westerman LifeSpark. M. 0410 456 966, www.facebook.com/ cassandrawestermanlifespark

20 Mary Street Noosaville Qld 4565 Phone: 07 5474 0692

www.tonezone.com.au

is there balance in your relationshiP? PerhaPs it’s time: to do a relationship audit or an intimacy makeover if you want to maintain a happy and loving relationship, it’s important to keep the communication and the spark going. then you create balance in all areas of life.

itness sP e

al ci

While some of us aren’t comfortable delving into the nitty-gritty of our needs and feelings, it’s likely that at some stage we will have inner issues that will bubble to the surface looking to be released. That’s where wellness comes in. Practicing wellness – scheduling time to check-in on areas of wellbeing – will identify hot spots (those little bubbles) that need attention. It’s a great way to send stress packing before it takes hold.

Tone Zone, the fastest way to fitness.

Sustainability is a term we are all familiar with. We do our bit to look after the planet by reducing, recycling and replenishing – with the environment squarely in mind. And who can forget the Sustainability Declaration required when selling a property?

minute Free consult by phone or skype

Changing mindsets to empower positive intimate & sexual relationships Pauline ryeland 0411 701 594 pauline@healthypassionateliving.com www.healthypassionateliving.com

Is your onlIne presence as fIt as you are? Your own easy-to-manage Wordpress website and blog ‘Website in a Week’ from

595

0458 639 559

www.healthymarketing.com.au facebook.com/HealthyMarketing why fitness 53

Local Businesses that are M.A.D. for you (Making A Difference)

What do you do and why? BOD Studios is the only distributor of the women’s workout

clothing range, Rockwear Australia, right here on the Sunshine Coast. Previously the only way to get this fantastic clothing meant travelling to Brisbane but not anymore! The highest quality, generous cut and sassy designs. Larger sizes also available. BOD studios also takes care of your beauty needs and women’s fashion and accessories too. BOD Studios… Dare to be dangerously different! Tell us your work/life balance tip. My tip is to simply love the work that you do and life will always fall into place! BOD Studios 1/25 Blackall Street, Woombye, 5442 3733

What do you do and why? We are the only proven, progressive, post-baby exercise system. When a client tells me that her ‘quality of life’ has changed because I have given her the tools and helped her every step of the way to believe that she can achieve what she didn’t think would be possible again, it reminds me that I do what I do because I love being a LIFE CHANGER! In three words, tell us what ‘work/life balance’ means to you? Time Management. Scheduling. Multi-tasking. Nadine Hoffman 0429 958 830, nadine.h@leanmumma.com.au www.pureenergytz.com

What do you do and why? Burma In Ya Belly is a professional, friendly, top notch outfit that brings you Burmese and South East Asian exotic cuisine. Their goal is to take your next function from boring to amazing. I am passionate about sharing my cultural background, introducing wonderful new flavors while providing healthy food and a professional package that will alleviate the stress and headache from your next function. In three words, tell us what ‘work/life balance’ means to you. Creating. Appreciating. Celebrating. Trish Davison 0407 143 173, www.burmainyabelly.com.au

What do you do and why? I gather information, develop strategies and implement solutions to grow and improve businesses. I love working with people, working in a learning environment and meeting the challenge of providing innovative options to promote continuous learning and growth. In three words, tell us what ‘work/life balance’ means to you. CPR = Community, Passion and Relationships 5452 7722 www.facebook.com/targettraining sunshinecoastwidebay

MuDDRunners

The Sunshine Coast and Australia’s ONLY Monthly Obstacle Course Event!

What do you do and why? Women Reborne assists women on a journey to better themselves and their life; women who are looking for ways to increase their value and change in their lives. We want women to be motivated to break out of the ordinary ‘less than’ life they may be currently living. In three words, tell us what ‘work/life balance’ means to you. Coordination. Peace. Structure. 0402 116 024, www.facebook.com/womenreborne www.womenreborne.com

What do you do and why? I am a beautician who offers all aspects of beauty; I also specialise in eyelash extensions. Luv Struck lashes is a relaxed and elegantly appointed salon located in Cotton Tree. My ‘why’ is the gratification that I get from seeing people feel fantastic about themselves after their treatment. In three words, tell us what ‘work/life balance’ means to you. Organisation. Priorities. Equanimity. Sheileen Forster 5443 9424 www.luvstrucklashes.com

What do you do and why? Managing Director and Founder of Yin Health, I provide a personalised, holistic approach to wellbeing and continuity of care where Eastern and Western Medicine meet.

What do you do and why? It is my mission, and why I do what I do, to show people that true fitness and optimal health can be achieved in much less time than you think and with much less equipment than you think!

To make a positive difference, one life at a time, believing that by changing a woman’s life for the better, the lives of her family and local community will improve.

In three words, tell us what ‘work/life balance’ means to you. Recovery. Reward. Reassess.

In three words, tell us what ‘work/life balance’ means to you. Fulfillment in life. 5438 8387, Lake Kawana Blvd, Birtinya www.yinhealth.com

What do you do and why? your family nutritionist I ask you - do your kids eat the ‘right foods’? If not why not? Of course their health is important to you? I get it, I understand there are challenges. But I want YOU and your family to experience ‘real food’ and good health. Creating healthy families across the Sunshine Coast. In three words, tell us what ‘work/life balance’ means to you.Health. Family. Fun. Melanie Cameron, Colour Free Kids 0412 102 276

0450 695 379 mudd@muddrunners.com.au www.muddrunners.com.au www.tribaltraining.com.au

What do you do and why? Hair salon owner/operator at Sara’s Sizza Hands, “hair stylists that listens”. I love to make people feel fantastic about themselves, if you look good you feel fantastic . In three words, tell us what ‘work/life balance’ means to you. Hardwork. Happiness. Relaxation. 5452 7191 Centrepoint Arcade, 9 Ocean St, Maroochydore www.facebook.com./sarassizzahands www.sarassizzahands.com.au

This new page in Why Fitness gives opportunity to any business that believes they too are ‘Making A Difference’ on the Sunshine Coast. Ask us how you can be here next issue. Email jen@whyfitness.com.au

ADVERTISERS WHO MATTER TO US!

This list of our advertisers can help save you some valuable time when looking for one of these industry specialists.

BUSINESS

CONTACT

WHAT THEY DO

Advanced Wellness and Behavioural Centre Adventure Sports Adjust to Life Allez Sport Amart Kawana Anytime Fitness Atlas Multisports B Fresh Blue Dog Web Designs BOD Studios Burma In Ya Belly Caloundra Bulk Billing Clinic Cassandra Westerman Lifespark Centre for Studio Pilates Changing Habits Fatburners Gym and Personal Training Fit Accounting Solutions Fit2Date Harvey World Travel Caloundra Healthy Marketing Healthy Passionate Living Integrated Wellness Clinic Kansha Natural Therapies Lazy Runner Sunshine Coast Lean Mumma Peregian Coolum Learn2Live Living Valley Springs Luvstruck Lashes MAB Personal Training & Adventures Melanie Cameron MuDDRunners Palmer Coolum Resort Pelican Waters Golf Club Performance Physio & Rehab Pickering Bookkeeping & Accounting Services Pure Osteopathy Pursuit Fitness QFit Rasoi Indian Restaurant Reborne Beauty Rebel Maroochydore Rise Grind Conquer Salt Caves Mooloolaba Sara’s Sizza Hands Skin House Skin Surveillance Snap Fitness Spin City Cycles Sunshine Butterﬂies Sunshine Coast Grammar Sunshine Coast Indoor Sports Sunshine Coast Tafe Sunshine Coast Vein Clinic Target Training Tone Zone Vitality Options Whale One Women Reborne Yin Health

5443 1987 5455 6677 5443 4545 5477 5246 5444 7777 1300 ANYTIME 5351 1286 5493 2839 0487 395 745 5442 3733 0407 143 743 5438 1488 0410 456 966 5479 5767 5493 7135 5441 7771 5443 8880 0424 173 083 5491 9111 0458 639 559 0411 701 594 5474 1424 5473 0724 0419 796 684 0429 958 830 5438 8387 1800 644 733 5443 9424 0401 286 200 0412 102 276 0450 695 379 5446 1234 5437 5000 5444 0394 0401 717 630 5455 3311 0421 486 448 3217 9347 5444 8337 5492 8613 5479 2518 0424 305 075 5444 1339 5452 7191 0438 531 876 5438 8889 0410 456 966 5444 3811 54702830 5445 4444 5479 1913 5457 1000 1300 698 346 5452 7722 5474 0692 5450 5729 1300 942 531 0402 116 024 5438 8387

Natural Therapies www.advancedwellness.com.au Water Sports Specialist www.kitesurfaustralia.com.au Chiropractor www.adjusttolife.com.au Running Specialist www.allezsport.com.au Sporting and Leisure Equipment www.amartsports.com.au 24 Hour Health Club www.anytimefitness.com.au Triathlon Coaching www.atlasmultisports.com.au Café, Deli and Fresh Produce Web Designers www.bluedogwebdesign.com Rockwear Stockist Burmese & Asian Event Catering www.burmainyabelly.com.au Bulk Billing Medical Centre www.cbbc.com.au Certified Wellness Coach www.facebook.com/cassandrawestermanlifespark Certified Pilates Practitioner & Coach www.centre4studiopilates.com Healthy Living www.changinghabits.com.au Personal Fitness Training www.fatburners.com.au Fitness Industry Accounting www.fitaccounting.com.au Fun Flirty Fitness www.fit2date.com Travel Agency www.caloundra.harveyworld.com.au Wordpress Website and Blog www.healthymarketing..com.au Intimacy & Sexuality Coach, Educator & Healer www.healthypassionateliving.com Natural Therapies www.integratedwellnessclinic.com.au Natural Therapies www.kansha.com.au Running Club www.lazyrunner.com/sunshine-coast-running-clubs Specialised Fitness Training for Mums www.leanmumma.com.au/peregian-coolum Psycologist www.learn2live.com.au Absolute Health Retreat www.lvs.com.au Eyelash extensions and all aspects of beauty www.luvstrucklashes.com Personal Training and Adventure www.mabpersonaltraining.com.au Family Nutritionist Mud and Obstacle Training www.muddrunners.com.au Resort and Spa www.palmercoolumresort.com.au Golf/Weddings/Functions www.pelicangolf.com.au Physiotherapists www.rehabphysio.com.au Bookkeeping Services www.pickeringaccountaingservices.myob.net Osteopath www.pureosteopathynoosa.com.au Group Fitness & Personal Training www.pursuitfitness.com.au Queensland Fitness Conference www.qfitconference.com.au Indian Cuisine www.rasoi.com.au All things beauty www.rebornebeauty.com Sporting and Leisure Equipment www.rebelsport.com.au Womens Fitness Clothing www.facebook.com/risegrindconquer www.saltcaves.com.au/himalayan-salt-cave-sushine-coast-mooloolaba.htm Salt Therapy The Stylist That Listens www.sarassizzahands.com.au Skin Health Therapy www.thermage.com.au Early Skin Cancer Detection www.skinsurveillance.com 24 Hour Health Club www.snapfitness.com.au/kawana Everything Cycles www.spincitycycles.com.au Disability Support Service www.sunshinebutterflies.com.au Independent-Educational School www.scgs.qld.edu.au Indoor Sports Centre www.sunshinecoastindoorsports.com.au Industry Education Training Providers www.sunshinecoast.tafe.qld.gov.au non-surgical cosmetic treatments www.sunshineveinclinic.com.au Training Service Providers www.facebook.com/targettrainingsunshinecoastwidebay Personal Training Studio www.tonezone.com.au Sports Massage Specialists www.vitalityoptions.com.au Whale Watching Cruise Specialists www.whaleone.com.au Skin Surveillance Fitness AD Jun 28-06-13.pdf 1 3/07/13 8:56 PM Women Empowerment www.womenreborne.com Natural Therapies www.yinhealth

WEBSITE

S u n S h i n e

C o a S t

Healthy Mind, Healthy Body

Psychologist, Dr Barbara Haddon, is a firmCM believer in taking an integrated approach MY to supporting strong emotional, mental and physical health. Her approach is CY solution-focused and practical, including CMY a blend of psycho-education, skills K training and cognitive behaviour therapy.

Phone 5438 8387 (Yin Health) www.learn2live.com.au

Lazy Runner Sunshine Coast

The Fun, Friendly Running Club for Everyone Beginners Program commencing Tuesdays 6am Check www.lazyrunner.com

Contact Cath Gardener on 0419 796 684 or email: lazyrunnerscoast@gmail.com

• Massage • Pregnancy Massage • Chiropractic • Reflexology • Acupuncture • Ayurvedic Medicine • Health Fund Rebates • Gift Vouchers Available