Just as we were about to shoot, Ciaren ran off to be sick. We had just finished our session with some Peak Lactic Sprints. . . He was fine a few minutes later and it all added to the fun :)
Just as we were about to shoot, Ciaren ran off to be sick. We had just finished our session with some Peak Lactic Sprints. . . He was fine a few minutes later and it all added to the fun :)
WHY? Because it is winter and cold. This is my commitment to keep you motivated and guarantee you achieve your personal goals!
Programs will be emailed through this week, but if there is anything you want to discuss, please call.
Elite level performances happen across many sporting disciplines at major championship events regularly as you can see in the video. But how and is there a secret training formula? Not really, it is all about consistently executing an accumulation of high quality and well thought out training sessions. You need to have a vision of what you want to achieve and a clear process driven program from your trusted coach. You must maximize every Continue reading
When children are exposed to a routine that works, they learn it, understand it and when done regularly it is locked into the memory.
These two solutions presented to children by parents offer very different outcomes, with one starting a emotional connection to Continue reading
In the picture above you see my youngest child and me. She actually watches most of training sessions as all my children have, and in this article I suggest that our lifestyle choices are passed on to our children. If you have children then you know they are like sponges absorbing information, both good and bad.
On any sporting field on a Saturday morning you will see many super keen parents that are overweight and unfit, clearly pushing their kids hard into sport in the hope they will take to it better than they did. This is admirable, but if sport is so important why is the parent not making time to exercise themselves? In my experience it is inevitable that the child will follow many of the same lifestyle choices as their parent.
“When did it become normal for Saturday morning sport to get linked to fast food as a participation reward? Seriously, what lifestyle choices are we teaching our children?”
Now for my pet hate… If those brief moments on the sports field are not completely undone for a child by the post match team visit to the ‘golden arches’, then it will be from eating the same poor diet as their parents. Although I applaud the effort to get children active in sport for the physical and mental ability to learn how to work as part of a team, sport is not an excuse to Continue reading
Another great recipe from Julie Montagu!
If you don’t know the name, you best remember it!!! She has lots of really tasty veggie based meals and most are quick and simple… I hope you enjoy this and her other recipes as much as I do.
Originally posted on The Flexi Foodie:
I am all about dark, green, leafy vegetables these days. I want to somehow always try to incorporate them into my day and if I can at every single meal! This salad came to me as I was staring at my broccoli in the fridge wondering what I would do with it rather than the same ol’ boring steaming and without having to make a dressing as well. I wanted something quick for lunch but then realised that this recipe makes a great side salad for supper too!
But seriously, where do I even begin with the health benefits of eating broccoli. There are SO many! So, I’ll hone in on a few to truly convince you that broccoli truly is a SUPERFOOD! Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth. Along with a…
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As the sun sets and the Oceania Open closes, and yet another National Team selection race concludes I am emotionally exhausted. As a coach I believe and feel for all athletes I work with past and present.
Photo: Oceania Open at Penrith Whitewater Stadium.
As an ex-athlete I understand the necessity for emotional detachment when racing to be clinical in decision making and handle the controlled physical aggression needed to perform at one’s best….BUT, I also understand it’s absolutely necessity for the emotional ‘drive & need’ to win. Continue reading
Fantastic recipe from Lea Hogg – truly good food every day.
Originally posted on Good Food Everyday:
Back to the weekday routine and a quick easy meal for today. This pasta is so simple yet delicious and I use a mix of cooked and uncooked ingredients. I like using farfalle with this dish as they do not become soggy and this pasta is also wonderful as a salad if you have left overs.
Zucchini are in season on the island and very cheap in the market and I used arugula that mum grows. The local variety has a stronger taste and aroma that what you are probably used to. The leaves are larger and tougher but I chop it and stir it into the pasta at the very end and it has a ‘bite’ both in texture and flavor !
With 10 minutes start to finish prep time and ready to eat, you will need
Farfalle 1 pkt of 1 lb or 454g, I use Barilla
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Over the last 2 days I have been coaching Canoe Slalom Athletes competing in the Australian Schools Championship at Penrith Whitewater Stadium. Schools from all over Australia brought their best athletes which delivered some excellent racing, possibly spurred on by New Zealand bringing their best U18 athletes to race.
I must say there is some great new talent coming up the ranks in both New Zealand and Australia and when you bring them all together like this it creates an electric competitive environment. It also attracts coaches like Nick Smith (who coached 2012 Olympic gold medalists) who is nurturing future Olympic gold medalists for the Australian Team.
The young athletes competing have spent hours, days, weeks and years of training to getting where they are today. . . And lets say a quick thanks to the committed parents that support them!
Back in September I was head coach for a Talent Identification training camp that brought together the best U18 Canoe Slalom athletes in Australia. The initiative lead by Australian Canoeing and Australian Sports Commission is designed to give young athletes exposure to a competitive training environment and an insight into what is like to be an athlete. Their training camps offer support & guidance and create a Continue reading
For me the key to weight loss is ‘keep it simple’ and these 5 tips are ‘tick boxes’ to keep you on track. BUT you cannot simply read this article and go ‘yep I do that’. It is not just about doing each tip, it is about doing them well and striving to do them better.
Often the reason for not losing weight is because we believe that we are already doing enough of the right things and we overlook the obvious. It is good to get an outside perspective to hold us accountable and sometimes all the advice you need is ‘do MORE of what you are doing and give yourself MORE time’.
It is important to have someone confirm that you are not just ticking the boxes and that you are actually making enough of an ongoing/evolving change to see the weight loss results you want.
So please read this article and then read it again in a few weeks… and keep working on the tips every day!
Originally posted on Beauty & Fitness:
July 31, 2013 | Marie Spano
Have you ever been frustrated by your weight? You cut your calories, log your food intake and diligently work out, sweating through spin classes and hammering it the weight room. But your fat isn’t budging, and the mirror doesn’t lie. Maybe it’s your thyroid or one of those obesity hormones? Nah. Chances are you can’t blame your hormones or even a sluggish metabolism (sorry).
The majority of people who are frustrated with their progress are making one or more of the following five nutrition mistakes.
If you are slashing calories and eating “clean” (healthy, less processed foods) five or six days per week, shouldn’t you be allowed one cheat day? No! Aside from the fact that I hate the term “cheat day” (because it implies an allowed eating binge after days of dietary deprivation), cheat days (and even cheat…
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If you have vision, a plan, strong influences from the right people, mixed with a bucket load of discipline and willingness to work then you are on track to achieve the success you deserve in 2014. Continue reading
I overindulged on Christmas day and now feeling suitably bloated. My fridge is full of left overs so this my Boxing day lunch, followed by a brisk walk with family to say ‘Merry Christmas’ to neighbours… (Although I am sure many were woken by the kids going crazy Christmas Day morning :))
Turkey & Brie Cranwich
This recipe is from Jason & Shawanda and their homemade cranberry-apricot chutney is the star of this turkey and brie panini and worth taking the time to make it (however as the shops are closed you may need to improvise :) ) Continue reading
Yvette has some awesome inspiring recipes that will keep you lean and handle a decent training work load. This is one of my favorites but check out her blog for more.
Originally posted on Yvette's Gourmet Kitchen:
This dish has a very mild taste that is nicely complimented with the garlic mashed potatoes and topped with some peppery arugula.
Wild salmon is high in omega 3, it is low in saturated fat and calories but high in protein. Eating salmon helps prevent high cholesterol, high blood pressure, aids in the prevention of cancer, and it also is an excellent source of niacin, vitamin B 12, vitamin B 6, selenium, phosphorus and magnesium.
Ingredients: Serves 2
Garlic Mashed Potatoes:
1/2 cup baby arugula
In a small cup mix together the mustard…
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If you don’t have a training partner and you need to push yourself music is a great motivator, but it can also have the opposite effect. I don’t want to listen to Justin Bieber or Barry Manalow during a training session!!! Not having the right music can be a deal breaker, especially for people who train alone. A question asked in every gym around the world is ‘who gets to choose the music?’
Recently in my local gym there has been a discussion on the genre of music played, but it didn’t stop there. The volume and even if there should be music was thrown into the mix. No music at all !!!!!! SERIOUSLY!!!! Who wants to train in a gym with no music?! When I walk into a gym I want to be uplifted and motivated for my session, I don’t want to feel like I have walked into a library. The atmosphere set by the staff and the music is paramount. Continue reading
This diary shares my personal fitness challenges as I strive to stay lean, fit and strong without getting bored.
My whole body has a lingering dull ache, especially my lower abs and legs. Simply sitting down to write is a mission. What I need now is water, fuel and sleep.
Eight weeks with little or no exercise has left me feeling lethargic with brain strain due to being deeply focused on studying (masters pathway in Urban Planning). After spending hours in front of the computer barely moving not only has my fitness level dropped but I have been very successful in slowing my metabolism and my weight has crept up.
I made the classic mistake of ‘not’ modifying my diet enough and letting my ‘appetite’ take over. My mind was telling me I was hungry through habit, rather than my body telling me it needed fuel. At the time Continue reading
I am privileged that I have many friends around the world that are truly great athletes across many sports and yes some are Olympic medalists. They all have very different personalities but they do have similar attitudes built on key personality traits. I believe these personality traits are developed through years of reaction to social & cultural experiences, but these athletes are not just a product of their environment, they have learnt to control and shape it. These key personality traits help athletes make decisions, react to people and situations to create the outcome they want . . . which is to win.
These are 10 personality traits I see in successful athletes. Do you have them Continue reading
Originally posted on My Fitness Mentor ~ Olympian Stuart McIntosh:
It seems I have been ‘talking the talk and not walking the walk’! Yep, even trainers can lose track from time to time, we are human too! (Did you know most Personal Trainers burn out in less than 5 years due to unsustainable lifestyles!)
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It is common for people to work hard on their diet during the week when training and ‘treat’ themselves on a rest day… This explains why you should not do that!
Originally posted on Sykose Extreme Sports News:
Carbohydrates, like electricity, provide energy. But, as with electricity, if you stick your fork in with reckless abandon, you’re setting yourself up for failure. With carbs, it’s all about timing. Housing a giant serving of pasta, for example, at the wrong time of day won’t get you electrocuted, but it could short-circuit your weight-loss efforts. Time it right, on the other hand, and the results will shock you.
First popularized in the 1970s and ’80s by competitive bodybuilders, “carb cycling” is one of the simplest and fastest ways to get ripped while maintaining lean muscle mass. “It just makes sense,” says nutritionist and IFBBpro bodybuilder Shelby Starnes. “You need more carbs on heavy training days, and fewer on light or rest days.” The United States Department of Agriculture recommends that adults consume 45–65% of their total caloric intake in the form of carbohydrates. However, by…
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Last night in Melbourne, Australia a fierce competition was fought for bragging rights to ‘the fastest boat on the river‘. It was a very tight race and you can watch the video clip to see who won! (and now you know the difference between kayaking a rowing :) )
Kayaking and Rowing are great ways to stay in shape. Both push aerobic development and especially Vo2 max. This strengthens your heart, increases lung capacity and great for core strength which is very important throughout your whole life as it makes daily activities easier. Simply by taking part regularly you will stay lean, fit, strong and mentally sharp! Continue reading
If your partner is drinking too much beer and growing a beer belly, give him the subtle hint by filling his favorite beer glass with silverbeet (aka Spinach) and his ‘keg’ will turn into a ‘6-pack’.
A stein of silverbeet is around 80 calories and eaten regularly its guaranteed to help you stay lean. It is high in fiber and vitamins (A, K). Has anti-oxidants believed to help sun damage, heart disease and cancer. However, too much Continue reading
These are great tips – plan ahead & keep it simple!
Exercise is proven to reduce stress and improve focus.
Originally posted on Personal Training in Miami:
1. Schedule ‘workout’
Make exercise an important commitment and schedule it like a meeting so that you are more likely to keep the “appointment”. It is also a good idea to keep tabs on your workout progress so that you are motivated to continue exercising.
2. Include both cardiovascular exercise and strength training
Adding a well programmed strength training exercise routine and a regular cardiovascular workout (such as walking, cycling, swimming) will work wonders for you. You will burn calories, boost your metabolic rate and shape up. You might consider hiring a qualified trainer to plan your exercise routine based on your goals.
3. Take exercise breaks
Take exercise breaks, regularly. You could stretch mid-morning, or take a walk at lunchtime, or climb up the stairs when you are stressed.
4. Take breaks to deep breathe.
Do you binge eat when you are bored, angry or tense? Relax, deep breathe…
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For most men it is expected that ‘they know what to do’, but all too often I find out that their knowledge base is built on rumor or very dated information. Sit ups before bed and a couple of laps of the oval will simply not cut it.
Most men gauge them self against their circle of friends or work colleges and often don’t even realise there is a problem, especially if they are the slimmest & fittest of that group.
If your body was a business, you would be continually updating new technology, seeking new information and cutting the Continue reading
The first step is to meet and discuss how we combine the following options to help you achieve you goals. I use my knowledge base to create & design a program tailored for you! I am not pushing a product…
If you want to get fit, lose weight, build muscle bulk, run a marathon, need rehab after an injury or want specific sports conditioning..
I WILL GIVE YOU ADVICE, THE SUPPORT AND THE KNOWLEDGE BASE TO GUARANTEE YOU DO IT! Continue reading
CONGRATULATIONS GIRLS now the World Team Champions and to Jess Fox the individual World Champion.
When I reflect back on my training sessions with Jess Fox, Ali Borrows and Ros Lawrence all I remember is laughter… There was soo much fun in those session and some big challenges too. Each was focused and really wanted to be training.
I have watched Jess grow up through the later part of my own career. She was always at races, always smiling with her Continue reading
Olympic lifts are great for core stability and work a large number of muscles at the same time. They are very common exercises with most athletes and currently ‘trendy’ in the mainstream fitness industry due to Crossfit. Anyone can learn how to do Olympic Lifts and correct technique is extremely important which can make learning a little frustrating but at the same time extremely rewarding. This clip shows an athlete slowly progressing in technique Continue reading
If the only time you catch up with your mates is to have a beer and you wonder why you have a beer belly, then you need to change what you do when you hang out with mates.
A couple of months ago I was showing my son where our house is on google earth and noticed a trail, not far away called Cripple Creek. I messaged a couple of mates and asked if they fancied coming for a run later that day. Paul and Nick were up for it so with MapMyRun GPS to guide us through the bush we set off on a run that was Continue reading
In my experience many athletes are unable to correctly identify & exploit their own strengths. They are very good at critiquing peers and often focus too much attention on their own perceived weakness. A good training plan/ log shows individual development patterns & rates of improvement, highlights strengths, identifies when fresh ‘input’ is needed, builds self-belief and improves performance in competition.
I have recently had a flurry of clients from different sports all with aspirations to be athletes with a restless desire to launch into heavy training and follow a steep development curve. Which is great, but unfortunately many young athletes Continue reading
Many men feel too tired after work for exercise, instead reaching for a cold beer at the end of a busy day. This habit forming routine creates long term health issues that quickly has your stomach sticking out further than your chest…
The objective is to find a routine that suites your lifestyle and keeps you healthy. I give sound advice to modify your diet, a tailored personal program to get you back to the gym and show you the correct intensity to get your fitness back. The report below states that social economic factors contribute to Continue reading
Its such a awesome feeling when you start something new, suddenly it opens up to a whole new world of possibilities!…….. Dare to DREAM BIG and get Continue reading
Programs are ideal for those that want a structure to achieve a goal or hit a target. I write programs for clients who want to get back their fitness, improve their body shape (weight loss or build muscle bulk), if you are a club athlete that needs a change or young athlete trying to make the jump to full time training. I am passionate about the importance of core stability Continue reading
When and how much should I use?
Chilli is natural appetite suppressant and many studies say that a small amount of cayenne chilli will induce metabolism-revving. “We found that consuming red pepper can help manage appetite and burn more calories after a meal, especially for Continue reading
Definition of a Mentor = A mentor does not tell someone what to do… They share personal ‘experience & knowledge’ to ‘help & inspire’ others to achieve their goals. (Stuart McIntosh, 2013)
Click to see ‘My Mission Statement’
… Continued from previous post – My wife said… ‘Your stomach is sticking out further than your chest’.
The carrot and the stick – A combination of rewards and punishment to induce behavioral change
In my experience in order to succeed you have to want to do it and what you choose as ‘the carrot and the stick’ is personal motivation. I have a huge passion for fine food & wine and take Continue reading
It seems I have been ‘talking the talk and not walking the walk’! Yep, even trainers can lose track from time to time, we are human too! (Did you know most Personal Trainers burn out in less than 5 years due to unsustainable lifestyles!) Continue reading
In November 2012 I started a 5 month coaching contract for the Australian Institute of Sport (AIS) with the National Canoe Slalom Team, working with the senior, under 22 and junior teams. They are a great bunch of young athletes and I want to share with you why they are successful, using Robin Jeffery as an example.
The clip shows Robin attempting a difficult new exercise.
I cant believe it is nearly 13 years ago since I raced the Sydney 2000 Olympic games. In a way it feels like yesterday, but also a lifetime ago.
This is just one of the many interviews I gave that I found in the achieves written by BBC Sport.
Gold hopes for waterboys
McIntosh is in bullish mood.
He has every reason to think the world is smiling Continue reading
I am no Master Chef and my photography may not be pretty, but this is a salad for men! (ingredients are listed below)
I know I should eat salad regularly but buying all the ingredients (without them going off) and making it can be a pain and to be honest I cringe at the thought of a salad Continue reading
If you want to stay fit & healthy pick yourself a fun challenge…
In September 2012 I attempted the Sydney marathon…. It was a personal challenge and the training sessions were hard, I won’t deny it but I achieved much more. Continue reading
Beer and wine should be enjoyed on occasion. If you drink regularly and Continue reading
Can you remember your parents forcing you to eat your ‘greens’… This article explains why you should do the same for yourself and your family. Briefly explaining the benefits for muscle recovery, weight loss and mental health
Image from Article in the link above
As your fitness mentor, I have over 20 years of experience to advise you on the steps you must take to create a fitter, stronger healthier you.
Once you tell me what you want to achieve we agree a number of targets or goals and formulate a clear plan on how you will achieve. At this stage you can be confident that it will happen. But you have to do the work! I believe honesty is the best policy and I don’t hold back when it comes to holding you accountable to your plan.
I will get the best from you!
How do we know what we can achieve…?
This image of an incredible first ever car backflip was taken in February 2013 at Tignes Ski resort. The driver, Guerlain Chicherit, spent years of preparation in order to create the vision of what he believed possible.
As I finish a current coaching contract with the Australian Canoe Slalom team I realise why the most successful Olympic athletes are as successful as Continue reading
James Bond Diet = no carbs after 4pm and exercise lots!
An amusing short interview :)
WHY DOES THIS WORK?
Exercise will speed up your Continue reading
This is not easy, it took me years! I didn’t even get in a boat until I was 12!
It’s a tricky process that takes Continue reading
I am a town planning professional based in Rockhampton, QLD. My particular interest is in planning law, statutory planning, strategic planning and comparative planning. You are welcome to my blog and please feel free to leave any comments or to contact me for further discussions.
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