Monthly Archive for September, 2009

Introducing Hilary…

Published on September 30, 2009 in personal best and Staff. 2 Comments

Well, introducing and farewelling for a short time all at once – as Hilary is about to take maternity leave in the very near future! We wish you well Hils.

Hils - pregnant

Hi, my name is Hilary and I’m very proud to be part of the Ideal Bodies Online team as a Feedback Coach!

Some of you may know that I’m currently embarking on a very exciting journey – I am pregnant with our first child, which is due on the 22nd of December. My husband and I are very excited, especially because it took us 18 months to fall pregnant (I suffer from polycystic ovaries). Once bubs is born I am really looking forward to training hard again (you should only lift light weights when pregnant) and pushing myself to my limits – I miss getting my heart rate up!

My goals for this pregnancy have been to maintain a level of fitness, and to continue to eat 5 small healthy meals per day. I’ve had to incorporate a few different things, such as getting in more dairy for calcium, and removing things like protein powders and L-glutamine for the duration, but its been fairly easy to stick to and I still get hungry every 3 hours or so, so I know that my metabolism is still humming along! It has been very strange to watch the number on the scales go in the opposite direction though!

I thought I would share with you some of my favourite motivational quotes which I have written in my goal books and training diaries.

Today will be an amazing day because that’s what I choose…
and today I will recognise and consider every opportunity that presents itself.
I will be more aware, more conscious, more proactive and more open to what comes my way.
I will not be handicapped by laziness, apathy, ignorance, fear or selective blindness
and I will step up to the plate every day. EVERY day.
I will not wait for gifts or luck,
I will find opportunities and I will squeeze every ounce of potential out of every cell of my body.
I will not make excuses; I will find a way and I will not die with my music still in me.” ~ Craig Harper

Obstacles are the things we see when we take our eyes off our goals. Zig Ziglar

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Keep working hard towards those fitness goals, and never lose sight of your dreams!

Hilary

Now, what’s been happening with me…I PB’d on DB Snatches today, pretty happy with my effort. I managed 2 sets of 6 with a 20kg dumbbell, not bad for one arm. I am going to try and get some video on my camera and see if I can put it up on site, with me attempting another pb.

This time next week I’ll be in sunny (surely it’s going to be this time??) Qld. Spending the day after I arrive in Brissie, meeting with my web guys and also with Jason of Bodizone, and Kristin and I will even do a workout at his studio. Jason will be in the throes of organizing the Olympia, to be held on the Gold Coast the week after I leave (bad timing). Will catch up with the pregnant Hils while in Brissie too.

Will be meeting Sharna and helping Kristin train her up on the Thursday and Friday. As well as that, I hope to get quite a bit of R&R.

Things have been pretty hectic workwise, lots of projects on the go, and not getting too far with them so far!

Actually watching a Seinfeld episode that I’ve never seen before – didn’t think it was possible!

Introducing Maxine…

Published on September 22, 2009 in competition, food and Staff. 0 Comments

Maxine Greenwood 2Time to introduce Maxine, another of our wonderful feedback coaches.  Maxine shares some words of wisdom, and one of her favourite vegetarian recipes.

Hi, I’m Maxine, and I am a feedback coach here at IBO.  I really enjoy my work and love being part of a very special team of people who are here to help you succeed whatever your goals, big or small.

 

 

How Long is 12 Weeks?

Silly question Maxine, the answer is 12 weeks, you are quite correct!!  I could be really silly and work out how many minutes or seconds that is but I would have to use a calculator and I hate Maths!!!  If you think about it 12 weeks is like dipping the end of your big toe in the ocean of life, it isn’t a long time at all.  In that short space of time you can make some huge changes to your fitness and health. 

Anyone can make changes in 12 weeks it is just what you choose to do with that 12 weeks and also if you choose to make the most of it.  We, here at IBO ask that you do some structured exercise as well as eating lovely, healthy food 5 times a day – no, that isn’t a misprint, 5 times a day - and let’s face it most of us enjoy eating!!!    You also get to include a free choice meal at various times in your program, so you can definitely still enjoy social occasions and the like.

So never think that 12 weeks is a huge amount of time - in the grander scheme of things it isn’t, and who wouldn’t want to invest in their health for the future and be fitter and stronger than they ever have been?  

A famous Canadian athletic coach, Ace Percival says that most people are ‘holdouts’ that is to say they always keep something in reserve.  Because of that they never achieve what they are really capable of.  So don’t be a holdout, give your all to your program and as Norman Vincent Peale says “Go all out. Do this, and life will not hold out on you”.

Here is a recipe that I enjoy very much and hope you will too, it is for the vegetarians out there (like me) or meat eaters wanting to try something different.

Tofu Stir Fry

150g Firm Tofu chopped into cubes

1 cup Red Capsicum sliced

½ cup Mushrooms sliced

½ Onion sliced

1/2 Zucchini sliced thinly (I chop them Julienne style)

5 raw cashews chopped

¼-½ cup cooked brown rice

1tbsp Minced Garlic

1 tbsp Minced Ginger

½ tsp mustard

2tbsp Soy Sauce

1tbsp sugar free maple syrup (can use stevia instead)

Spray fry pan or wok with olive oil spray.  Toss all ingredients except rice into the pan.  Stir and cook briskly on medium heat until veggies are cooked to your taste (I like mine still crunchy).  Serve mixture over brown rice and enjoy!

Thanks Maxine!

Here is an Article by Tom Venuto about The Biggest Loser pros and cons.  It’s a really interesting article, thought you may enjoy it.

We’ve had some ripper transformations coming through of late, and, this coming month we have a Body Blitz winner!  I knew we couldn’t go a whole year without at least one winner :)   Congratulations to Anna.  You can see her in next month’s edition.

Just a short note about Kristin’s comp, I want to let her write about it herself but life is just a little too full on for her at the moment.  I have seen a few photos and she looked absolutely gorgeous, and towered above everyone else.  I heard she posed beautifully and looked extremely graceful and elegant and that she did herself very proud.  You will get to see photos when Kristin posts them :)

Go Kristin!

Published on September 20, 2009 in competition. 2 Comments

As many of you may know, Kristin, Ideal Bodies Online’s Program Co-ordinator is competing in her first figure competition today.  In fact she is probably on stage right at this very moment!  I spoke to Kristin earlier and she sounded very excited and happy, a little nervous, but I think that’s more excitement than anything.

Kristin, thank you for your kind words on your blog – it has been a pleasure to help and guide you and offer my experience when able.  You have been a wonderful ‘student’ and I am so impressed with your desire and committment.  You have come a long, long way and I applaud you for everything you have accomplished.  I know you aren’t finished, by a long shot.  Enjoy today, no matter what happens now, you MADE IT!!

My sister called me from Adelaide last night to say my nephew won his state title in boxing and will be representing Australia in Canberra in December.  They were all pretty happy.

Just helped cook up a big chow mein dish – portioned it all out for Damien to take to work with him for lunches.  Not enough left for me, bugger.  Maybe I will steal one for dinner tonight, though I still have pre cooked salmon and chicken I need to eat.

I did a PB yesterday!  Been some time since I’ve trained hard enough for that!  My current fave exercise being DB Snatches, thought I would try the 20kg dumbbell, not expecting to actually be able to lift it.  But, I did, and quite well, for 5 reps!   When you consider 12.5kg is about my max for reps without a spot (for db presses), lifting an extra 7.25kg with one shoulder is not bad.  Surely my shoulders will have to grow some more with that :)   Lifting that sort of weight with a db press would be impossible, which is why I love this exercise.  Plus it gets my heart rate soaring, and I feel buggered after just 3 sets.

Something I’ve realised lately is that I cannot bring myself to have a post workout shake.  I used to LOVE my PWO shake, but I can’t stomach it of late so have been having MRM Low Carb protein mixed to a smooth paste, some raspberries, topped with natural yoghurt and a handful of bran cereal.

Have been asked by Good Health magazine to contribute an article on Sand Training for their January edition, so have been working on that today, as well as chatting to Marcella (a client) on Skype.

It’s hair week this week, which always manages to make me feel better (after the 3.5 painstaking hours it actually takes).  Time I booked in to see my chiro too, I am starting to have more trouble with my hamstring again.

My email inbox is chockas again, I just have to go through and file stuff.  Filing is rather time consuming.

Oh something I wanted to ask previous clients who had some great results that are not yet featured on our Success Story page, if you would like to submit your photos and story, I have a little giveaway for you.  Please email me to enquire re the format and what is needed. 

I have noticed a lot of procrastination going on lately.  Getting lots of enquiries, everyone keen to start yesterday, and then I never hear from them again!  People, you need to bite the bullet and make a start!  Don’t wait for things to be perfect, the planets to align, and all that stuff.  Make a committment and go after it with everything you have!

On that note, am packing up and enjoying the rest of my Sunday.  Hope you all had a good one.

A few issues with the site (fixed now!)

Published on September 15, 2009 in Uncategorized. 0 Comments

Please accept our apologies as we work through some teething problems with the new site.  The gallery doesn’t appear to be working as it should and the Member’s button has disappeared.  I’ll be onto it first thing…

All fixed now.

Introducing Sharna…

Published on September 15, 2009 in Staff. 0 Comments

Sharna's family

Catherine, thanks for you comment, and that is precisely what we recommend to our clients at that time of the month.  Additional good fats will help with cravings, absolutely.

Sandra, I like your grandmother – and I like you too of course :)   Yes, it’s very flattering to be the benchmark in the online training industry, for sure!

Well today I’d like to introduce you to one of our staff members, Sharna.  Sharna is a feedback coach, soon to be program writer as well.  She is qualified cert 3 & 4 and loves helping our clients towards their goals.  She has just coached a client to a Body Blitz win, so keep your eye out for that story in next month’s Women’s Health & Fitness mag.

Challenges When you are a Parent

My name is Sharna and I work with Sue and the team as a feedback coach with Ideal Bodies Online.  I absolutely love my job!  It is so amazing to see wonderful people achieve amazing things, both physically and emotionally in just 12 short weeks :)

I see many people come across all sorts of hurdles and challenges during their programs.  One of the most common hurdles I have seen people overcome during their IBO program is fitting in a consistent exercise and nutrition routine with children. 

Let’s face it, kids wreak havoc with your day to day schedule. Your priorities change, the focus isn’t just on you but on your children and family. It is hard and tiring work being a parent- believe me I understand as I have 3 young boys of my own and they definitely keep me on my toes, however, I have come to realise that I do need to make time for myself!  I need to look after myself in order to look after them.  Happy mum – happy kids!

I thought I would take this opportunity to share a couple of strategies I use to overcome this issue:

Schedule!! I always schedule each workout and most meals for the week.  It doesn’t always go to plan, as things pop up, kids get sick or it’s my turn for reading groups or canteen duty!  I still aim to stick to the schedule as close as I can to ensure I get every workout in and I am not caught out with meals.
I begin to motivate myself each day, I lay in bed in the morning and visualise how my day will go and how I am going to feel at the end of a successful day!  Proud, healthy, happy and strong! 

What do you do when something pops up like the kids are home from school sick?  I am still going to complete this session no matter what – it may just take a bit of juggling.  I either do it before my husband leaves for work, or after he gets home in the evening.  I have also been known to set up a little cardio circuit in the backyard using a skipping rope, trampoline and body weight exercises.  No excuses!

I also like to keep my husband and kids involved; we walk the dog together or practise our push ups or boxing together.

Many people feel that you need to cook two meals to cater for the family and yourself!  Personally I add a couple of additions to the family meals, and keep mine clean and simple.  I like to ensure my family are also eating healthy, wholesome foods. If I am cooking chicken and vegetables I might add some sauce or mayonnaise and usually add rice, potato or pasta to the family meal (and I will eat the left over rice or potato for lunch the next day).  I have not had any complaints yet :)

Exercise, motivation and good nutrition can be a challenge no matter what stage of life you are at – the benefits are certainly worth it!  There is always a way – do the best you can with the time you got!

Sharna

I’m feeling summer coming on

Published on September 13, 2009 in Binge eating. 3 Comments

Hi folks, how’s it all going?  Enjoying the warmer weather?  I am, even though it’s a bit windy and dusty here. 

We didn’t progress to the finals of the Business Awards unfortunately – apparently they felt my business wasn’t innovative enough, as the concept has been around for about 5 years.   That’s when I started (6 years ago actually) and was very innovative before every man, dog (and friend) started to copy everything I do!  Never mind, I got over it pretty quickly and moving on to continue pushing Ideal Bodies Online to new heights.

I’ve booked my next trip to the Gold Coast, unfortunately I will miss Kristin’s comp next weekend and the following one :(   But I know she’s going to be fabulous, we worked together very well on her comp prep and she has done a marvellous job.  So, the reason I’ll be up this time is for some one on one training with one of our Feedback Coaches, Sharna.  She will be learning the ‘art’ of program writing, IBO style :)   We are getting so busy we need extra hands in this department.  

We are also looking for another Feedback Coach too – if you fit the description and you are interested, let me know!  You need your cert 3 (minimum), preferably cert 4 as well, a lap top computer, a fast typing speed as well as being computer savvy, with excellent communication skills.  You need to be able to respond to emails over the period of Fridays to Monday, and preferably be able to check emails every day.  Now, the kicker probably is, that you need to have completed (or be in the process) of completing a program with Ideal Bodies Online.  I find this makes it much easier for us to teach, and the coach to learn and provide advice to clients.

I booked a week at Belle Maison in Broadbeach.  A bit of luxury never goes astray.  In fact it was the cheapest option anyway, there must be something going on that week I’m there.  I booked my flights on my FF points, I have a few racked up so may as well use them.  So, if there is anyone around the Brissie, Sunshine Coast, Gold Coast area, I wouldn’t mind organising another little get together.  Let me know if you are interested.  Time frame is 6th to 13th October.

Just for something a bit different, I often receive emails from ladies who have issues with binge eating.  It’s all too common unfortunately, but here is a little advice.

Firstly, a great book I recommend is called “Overcoming Binge Eating” by Dr Christopher Fairburn.  

Something you need to be aware of is that it takes time, and you must not be so hard on yourself.  Enjoy the good feelings when you eat well and feel healthy and remember them.  I always think about how I will feel the next morning if I am tempted to binge.  Often that is enough to stop me as I don’t want to wake up with the feelings of guilt and shame that accompany that.    When you feel like bingeing it’s better to actually prepare yourself a meal/snack, even if it’s not the healthiest one, and sit down, savour every mouthful and actually enjoy it.  Finish it off with a big glass of water as your ‘full stop’ to that meal, and then continue on with your usual healthy meal plan.  The fact that you have allowed yourself something, and not gone on to a full blown binge is a HUGE step and one you will feel proud of and be keen to continue. 

One other really important thing is that you have a plan to follow as far as training and diet goes – when I say diet, I don’t mean a fad weight loss diet, I mean a plan that allows you to eat a proper amount of food to fuel your training, and one that you do not feel deprived on.  This in turn will level out your blood sugar so you are less inclined to binge eat, as well as increase your metabolism and allow you to burn fat at a rate that is achievable and sustainable. 

Ok, well I have a bit more work to do today, organising advertising contracts, adding some more FAQ’s to our site and we also have to do some grocery shopping as the folks are here for dinner tonight.

Have a lovely Sunday.

Published on September 9, 2009 in Uncategorized. 3 Comments

Well the interview is all over.  Have no idea how I went, I actually think I rambled on too much.  You know how you are asked a fairly in depth question and in your mind you are considering how to answer it while they are still asking.  You start talking then when you finish you wonder what the question actually was and if you really answered it!!   Anyway, was good experience, I haven’t actually had an interview for about 20 years, LOL!!

Yesterday we met with the lovely Kirsten from WH&F to discuss advertising for the coming 12 months.  She’s just lovely and a pleasure to deal with, makes a nice change from the early days.

This morning I have another meeting with a media pr/marketing company, just an informal chat to see what that’s all about.  That’s in half an hour.  We got a late check out til 2pm for $40 so that works in well with our flight at 4.30pm. 

I did a spot of shopping yesterday, nothing too major but of course LJ was in my list of shops to visit and as usual managed to pick up a couple of items.

My training is non existent :(   My eating is terrible.  I was going to get serious.  It hasn’t happened.  Yet.   See I experience the same issues as everyone else does!  I can actually FEEL the fat accumlating – seriously – has anyone else experienced this?  I know Lis V and I discussed it not that long ago, and she can feel it too.  It’s a tingly sort of feeling, you really can feel yourself expanding, literally.  When I start to feel that I know it’s TIME to GMST (get my shit together).

Ok, time to put my face on.  Have a great Tuesday people.

If you are having member area/forum trouble…

Published on September 6, 2009 in Uncategorized. 1 Comment

You will need to reset your password in order for your account to work.

If you are still having trouble please email me with the specifics and any error messages you are receiving.

The Library and Fit Bits section in the Member Forum – help please!

Published on September 5, 2009 in Uncategorized. 7 Comments

Can I ask if anyone is having trouble getting into these areas?

New Website!

Published on September 5, 2009 in Uncategorized. 1 Comment

So not happy, I just wrote a post and because I have no idea how to work this version of wordpress, I managed to somehow delete it. Bugger.

Anyway, consensus thus far is the new site is ‘fresh and modern’ – which is what we were going for so that’s a good sign!

Training today will be legs. It’s been a bit haphazard with the traveling and my net connection not behaving itself, meaning that I had to spend a lot longer working that I intended. Still playing a bit of catch up today. Next week I’m off to Melbourne for my Business Awards interview which I am very excited about as you can imagine. That’s on Monday, Tuesday I have a meeting with Women’s Health & Fitness, and Wednesday with Croc Media.

Kerry, we finally found Jilarty and went there every day. The yukky coffee place was “Bessie’s” – even the name just screams “we don’t do good coffee here”.

Anyway, this is just a short post as I want to hit submit and see what happens.

Well guess what, there is no submit button. I’m totally lost. The screen looks like Japanese to me, the last one was so easy to use.