What if I was to tell you that… there was a place that you can send your kids for a day of these school holidays where they will get a life changing experience that will have them enjoying the freedom and fun of movement, preparing healthy snacks for themselves, and learn the value and importance of eating real food for the rest of their lives?

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In fact, I wolfed it down. And I loved every guilt free bite. The smell. The taste. OMG!

For the past few years, our family has been on a nutrition roller coaster. Everything we thought we knew about the science of food has been flipped on its head, spun around, whipped the other way, looped and spiralled in opposite directions. At times, it’s been confusing, frustrating and even a bit annoying. We’ve hopped off the roller coaster, and now taken our seats on the ferris wheel – we know where we’re going and can sit back, relax and enjoy the ride. With the correct information and knowledge comes more power of choice.

Through Vicky’s exhaustive research and study for the past several years, as a family we’re armed with more of an intimate understanding of what we should be eating most of the time, some of the time and not at all. My father has told me on several occasions that his grandmother used to say, “A little bit of poison is not poisonous.” I think that’s true, however it depends on the environment that you’re introducing that poison to. As an example, let’s call this poison carbohydrates. Ingesting carbohydrate rich foods into an environment that is insulin resistant (such as an individual with obesity, diabetes, metabolic syndrome) is a recipe for disaster. However, an elite athlete with no underlying pathology may ingest this “poison” with no harm, and dare I say it, may even benefit.

Recently, one of our FaceBook posts (recipe for Raw cacao bliss balls) was shared on another page. There were several judgemental comments in relation to this recipe from the “low carb community.” One being disappointed that we would include dates into a recipe. Another likening dates to dried fruit and horrified that we would feed them to our kids. And another questioning why one would ever consume such a high carbohydrate food. I make these bite size snacks each week from fresh, raw ingredients and they go into the kids lunch boxes as a daily “treat.” Heck, on the odd occasion I’ll even indulge in one after an early morning mid-week 2 hour bike ride. My kids are always active, full of energy and are both at a very healthy weight range. Following a recent body composition analysis, my results were as close to a professional athlete that you could get… low superficial fat mass, low visceral fat mass, high muscle mass, high bone density and good total body fluid content. Vicky’s recent blood results are “metabolically perfect” according to her GP (who is also on board with LCHF). I’m not gloating here (ok, maybe a little – I’m extremely proud of the health choices that we make as a family). I’m demonstrating that the choices you have made previously have determined where you are right now. So if you’re like the “judgementals” on that FaceBook page, then the reason why you cannot tolerate even a morsel of a carbohydrate rich food, is a direct reflection of the choices that you have made in the past.

I guess I’m lucky. Lucky enough to have been given a choice. You can read about that choice I made 24 years ago in a previous blog that I wrote (click here). That choice is what has lead me to where I am today. That choice determined who I married, my friends, social groups, business and lifestyle. That choice determines the actions that I make today and how I choose to live my life. Although I find it difficult, I use this as one of my mottos… “I have no right to judge others, and how others judge me is none of my business.”

Everyone is in a daily struggle to survive/live/thrive. I think it’s important to be mindful of that. And as my good friend Rusty always reminds me, “Choose your hard.”

The post A little bit of perspective… appeared first on Pilates & Group Training.

During my mid-teenage years I had always considered myself to be one of the “cool jocks.” Prior to that is a story for another day (here is the blog that I wrote a while ago about that). I ran, I lifted weights, I played rugby and soccer, I ate clean and I was popular amongst my peers. Back then, if you had asked me to describe who and what a nerd is, I would have used Hedley as the perfect nerd avatar. Hedley was a nice enough guy. He was average height, plump physique, had bushy red/brown hair, freckles, knock-kneed and wore reading glasses. Hedley was the first to captain the technology room at our school… I remember watching him single handedly installing this new software platform thingy called “Windows” onto the computers. Hedley used to drink Coca Cola and eat a chocolate bar during lunch break. I once told him that perhaps he should cut out the chocolate and rather drink diet soft drinks so as to not gain any more unwanted kilograms. His response was that diet soft drinks are fattening because you only see fat people drinking them… Fair enough. Hedley was definitely a nerd!

So how could I now be part of that exclusive nerd club? I’ve never heard the words “fitness” and “nerd” coupled together and roll off the tongue as easily as Amanda made it sound. At first I was little insulted. I laughed a fake laugh, mostly because the others in the room were amused by her bold, outrageous statement. Instead of retaliating with a witty comeback, I channelled my emotions and harnessed all of my Pilates knowledge and skills to deliver an amazing workout. From reverse knee stretch series, to kneeling one leg pull and a continuously flowing preparation series, I made sure there was no body part left untrained. With perfect posture, I stood tall and proud as the conductor of this beautifully orchestrated performance and watched in self admiration at my masterpiece. It was like the Pilates version of a gold medal performance of synchronized swimming. I watched with heartfelt satisfaction at Amanda and the others as they walked away from the session appearing to be floating with every step. And it was then that I realised that just like Hedley, I am a nerd… a Fitness Nerd.

The post I’ve been called lots of things, but never this… appeared first on Pilates & Group Training.

Every morning when my alarm wakes me between 4.15am and 4.30am I need to make a conscious decision to get my butt out of bed, boil the kettle for tea, put my gear on and get out the door for my daily dose of exercise. Some days its easy, and some days it requires more effort. Over the past 24 years of doing this I’ve learnt that there is a secret ingredient to being successful at whatever it is that you’re working towards – fitness, wealth creation, relationships, world domination (ok, not yet). And that is consistency. Every day, every week, every month, for the rest of your life. I’ve also realized that there is one main obstacle that prevents consistency. And that’s fear. Fear is like pain. It is a subjective perception of a stimulus which evokes a response that is based on various aspects of personality, past experiences, age, culture, society, and current state of health (remember that health is a representation of physical, emotional, psychological and social wellbeing).

Fear avoidance is like burying your head in the sand and wishing time away. At some point you’ll have to face your “demons” by identifying and acknowledging your fears, rationalising them (i.e. making them real; more than your perception of reality) and either eliminating them, or developing coping mechanisms on how to best control them. So what fears are holding you back from being better than you were yesterday?

I love training with my son, Elijah. He’s recently had his 8th birthday, and he’s a fit, strong, happy kid. We always discuss the exercises that we’re putting in our routine for that session, and then agree on the number of rounds that we will complete. He’ll always say a ridiculous amount… “Let’s do a thousand rounds.” Then I’ll say, “No that’s too much – we’ll be here until next week.” “Ok, how about 75 rounds?” he might say. We usually settle on 5 to 10 rounds. I think part of his way too ambitious answer comes from the fact that he loves a joke. However, there is a part of that answer that may be a true belief in himself without any self imposed restrictions, boundaries and doubt that may arise from fear.

As adults we tend to slowly lose the ability to play, imagine and believe in ourselves. When I’m with my kids its always about games and having fun. As “grown-ups” it may not be socially acceptable to “behave like a kid,” however I think its still permissible to at least “think like a kid.”

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I’m sure you would agree that lying down and sitting require none to minimal balance. However, once you are standing that’s when you really start to use your bodies balancing system. In a recent blog post I highlighted the need for “perpetual movement” throughout the day. I included a copy of an email that I had recently sent to a client that I was concerned about purely because of his lack of movement and chronic sitting. On my recommendation, he purchased a “stand-up” work desk. After a few days of standing for more hours than sitting, he remarked that his butt was so sore – like he had done a thousand squats! I was ecstatic. That’s exactly what I wanted to hear. The gluteal group of muscles should really be our strongest and most powerful muscles that we possess. They are responsible for maintaining balance and stability when we stand, and also act as our “propulsion” muscles when walking, running, jumping, etc. However, the more time you spend sitting the less conditioned these muscles get. With the support and stability that your pelvis and hips get from the chair, the gluteal muscles simply “switch off!” Look at the side profile of your typical office worker (who spends 10+ hours per day sitting on their backside) and you’ll commonly see a straight line from their lower back to back of hips to back of thighs – i.e. no “butt bump.” You want the “butt bump.” The “butt bump” is good – it means that your gluteal muscles are well conditioned, and in turn you have good stability, balance and movement. Now, excuse my bluntness, but I just need to be clear that the “butt bump” I’m referring to is built from muscle, and not that other body tissue called fat. It’s the rear bump that you see in people who have firm, strong gluteals from habitual standing, consistent movement and dare I say it, working out.

Balance is not only achieved by having a rock solid butt. There are several sensory inputs and motor outputs that are combined, integrated and sequenced to achieve and maintain balance. These are listed below… (click on the links if you’re keen to know more).

• Vestibular system (located within the ear)
• Proprioception (body position sense)
• Visual and Motion Perception
• Sensory-Motor Coupling
• Head position

For now, lets just concentrate on how you can live longer by improving your balance. What?!? Yes – you can really live longer simply by standing on one leg! In a recent study, subjects were asked to stand for as long as possible on one leg with their eyes closed. They were timed using a stopwatch. The healthiest men and women managed to stand on one leg for longer than 10 seconds while those with the highest risk of early death could only manage to balance for three seconds.

Your essential balance how to guide…

• stand with your eyes closed
• balance on one leg
• now try it with your eyes closed (in the arch of a door is best in case you need to reach out for support).
• have some fun with it – see videos below for a couple of ideas…

Include balance drills into your every day routine, and you’ll have more days to enjoy your balance.

The post Follow these steps to get your life in balance… appeared first on Pilates & Group Training.

(Genesis – Land Of Confusion Lyrics)

This is a true story…

My bodies ability to “run on fat” was once again put to the test this past weekend. According to my “calendar of events for 2015” I was due to be self indulging by competing in the Run Forest Half Marathon Trail Run on Sunday 07 June. However on Saturday night my kids asked if we could rather go for a bike ride to the city, do indoor rock climbing, and then ride to meet mum in St Kilda after her Low Carb Down Under Conference. How could I say no to that? So I put my aspirations, ego and selfish pursuits aside, and told the kids that was a great idea!

It’s an absolute pleasure cycling the 15km journey from my house into the city. At the bottom of our street there is a bike path that meanders along the Yarra River all the way to Melbourne CBD. There are no traffic lights, no roads, no cars – just a continuous snaking track nestled amongst inner suburban areas. Following a home made percolated black coffee and a handful of macadamia nuts, the kids and I saddled up on our trusty freedom machines and gleefully pushed our pedals. We arrived in the city around mid-morning, locked up our bikes and prepared ourselves for a couple of hours of rock climbing. I almost sensed it as I walked out of the building – and my sixth sense suspicions were confirmed when we approached our bicycles. The lock was cut and my bicycle gone! My first thought was, “You f@#k*n low life scumbag!” But before the words came out of my mouth, I looked at my innocent kids, shrugged my shoulders and explained to them that a desperate person who is very selfish has stolen my bicycle. Looking back I applaud myself for keeping calm in the face of this potential anger storm.

As luck would have it, my mobile phone battery life was just about dead. I quickly sent Vicky a text message to let her know that my bike is gone and that I would meet her in St Kilda at the conference venue. So the kids looked up at me and said “what now dad?” I said, “Now I run!” The city was packed so we took all the side streets weaving our way onto another bike track that runs from the city to Port Melbourne. From there it joins another bike track that runs alongside the beach. My running felt effortless – I was feeling great! With each foot strike to the ground I was crushing those anger demons, and enjoying the raw splendour of running with my two best little mates cycling on either side of me. Vicky was waiting for us when we arrived in St Kilda – she had seen the message and approached me with caution (obviously not aware that the “happy hormones” enduced from my run having calmed me down considerably). I loaded the kids bikes onto the roof racks, and Vicky did not need to ask me if I was joining them for the 10km drive home. She obviously saw that look on my face or perhaps it was my body language – my run was not done. I needed a little more “run therapy.”

I arrived home with a spring in my step and a positive mindset. It was only when we sat down at a cafe for a late lunch/early dinner (at ~4pm) that I realised that I had not consumed anything since I had left home at 9am. There is no way that the old “me” who relied heavily on carbohydrates for fuel would have been able to endure a 1 hour bike ride, 2 hours of rock climbing and 2 hours of running on a black coffee and a handful of macadamia nuts. The ability to utilize fat for fuel gives you more freedom, less restrictions (not having to worry about continually replenishing and topping up fuel stores with carbs) and enhanced performance (sugar free diet = reduced systemic inflammation = greater recovery potential/capacity).

I did take to social media to vent my frustrations and assist with my “healing process.”

So yet again, my “n=1” research continues with more anecdotal evidence to confirm that based on what we know physiologically I can successfully apply practically.

If you’re curious about how to get started, here is a very basic guide…

1. Eat SLOW (Seasonal Local Organic Wholefoods)
2. Cut the CRAP (Carbonated drinks, Refined sugars, Artificial foods, Processed foods)
3. Shop at the local farmers market
4. Keep more food in your fridge (i.e. real whole foods), and less food in your pantry (i.e. packaged, processed foods).
5. Get your macronutrient balance right (Carbs:Fats:Proteins) – this is where you would need to get more inout/advice/consultation from a trusted reliable source… click here.
6. Give it time – it can take as little as 4 weeks to become “fat adapted” or as long as 12 months. This is a lifestyle choice – it’s not a transient diet.

The post Run on Fat… appeared first on Pilates & Group Training.

Every 24 hour cycle is made up of a series of sequential movements. It happens from the time you open your eyelids to welcome in the morning light, to attending to personal hygiene, scheduled exercise, “waking up” your digestive system with your first meal of the day, activities of daily living, commuting, socialising and “tossing and turning” whilst you sleep (on average we change sleep position 17 times per night). We tend to think about our workout sessions as a set event that is scheduled at a particular time of day and for a predetermined duration and intensity. We follow training programs that consist of “x” number of sessions per week with specific rest days. We have been led to believe that this is what is required to successfully complete an upcoming event.

I would like to challenge that belief…

There is a Primal movement school of thought whereby we should have the ability of sustained movements and activities throughout the day with short, explosive bursts of speed, strength and power when we “feel the need/urge.” This does make sense to me, however if you do have that training goal in mind there needs to be a more directed/structured approach to your daily workouts.

There is a hierarchy of physical conditioning, that spans a spectrum from “least to most.” The diagram below this paragraph explains this in summary. At one end of the spectrum, you have “movement” – this is a non-negotiable. All of your body’s systems and processes depend upon and require movement. This baseline of physical conditioning ensures your survival. Activity is movement with purpose. To get you from the start of your day all the way through to the end, you’ll need to step up your physical conditioning so that you can complete all your activities of daily living – brushing your teeth, walking to/from the train station, occupational duties, house work/chores, etc. The more activity you can pack in your day the better (i.e. “incidental exercise”). In this space your are transitioning from merely surviving to beginning to live. My definition of exercise is scheduled activity. By this I mean that you take an activity (such as walking, swimming, cycling, or any sport) and you engage in it several times per week for a set amount of time. After a period of weeks/months, you become more proficient in this activity to the point where you develop a specific conditioning to it (ever noticed how difficult it is to climb up flights of stairs if you don’t regularly do it, even if you’re running/cycling/generally fit?). Lastly, training is goal directed exercise – such as entering an Obstacle Race event and then doing what is necessary to be able to complete the event. This is the “gold standard” of the physical conditioning spectrum as it is here that you will begin to thrive.

My point from all of this… your day is made up of essential movements, necessary and voluntary activities, chosen exercises and specific training. The further along the spectrum you position yourself, the greater the effect of physical conditioning, and that in turn will have a more positive effect on your overall wellbeing. You’re changing your belief system from one of daily survival to that of a lifetime of thriving. So, in this way of thinking, there are no rest days – you’re simply moving along your physical conditioning spectrum at various points throughout your 24 hour cycle.

Problems… We sit way too much, we move to little, we eat more CRAP than our bodies can cope with and we sweat too often about the small stuff (i.e. stress about “first world problems”).

CRAP = Carbonated drinks, Refined sugars, Artificial foods, Processed foods

My simple solution to this…

• Stand up!… get a standing work desk, switch off your TV’s and iPads (and go for a walk instead)
• Get a pedometer and track your steps (10 000+ per day)
• “Drop and gimme 20!”… at several points throughout the day (unplanned and not predetermined; so when you feel like it) do a series of body weight exercises (push-ups, squats, dips, lunges, pull-ups) to push yourself further along your physical conditioning spectrum.
• Eat SLOW… Seasonal Local Organic Wholefood
• Be thankful… take a little bit of time out on a daily basis to be grateful of everything that is good in your life.

Sometimes its good to move just for the sake of movement..

The post Obstacle race training – There are no rest days… appeared first on Pilates & Group Training.

1. Cement the deal… in a recent blog post I wrote about the importance of making the event “real” by paying your entry fee. This gives you the bigger picture to focus on. So on those cold, wet mornings when your bed feels just way too warm, you know that you have a purpose to get up and train.

2. Recruit your friends… more are better than one. Training in a group has several benefits that far outweigh the lone wolf. If it weren’t for my training buddies, I would probably do 50% less training. They are my accountability buddies, my competition, my therapists and my post-training coffee dates.

3. “I love it when a plan comes together.” – Hannibal (A Team)… a training program is a must have tool to keep you on track to meet your daily/weekly/monthly targets. Think of it as a “budget forecast” that businesses use to ensure they are remaining profitable. Each training session is like a cash deposit that you put in your training bank. When you get to race day, how healthy will your bank balance be? I have included my weekly training program as a guide/template.

Get out there and have some fun!

The post The Essential “No-Brainer” Training Guide for Your Next Obstacle Race… appeared first on Pilates & Group Training.

For every positive article about Obstacle racing, there are the ones that highlight the negatives – most commonly referring to the likelihood of acquiring injuries. Do a search for “obstacle race injuries” and you find headlines that read, “… obstacle races causing more injuries,” “The dangers of attempting… Obstacle course race,” “Medical toll at Obstacle Race,” and the list goes on. The injury statistics are out there and they need to be recognised, considered and addressed if you’re planning on training for and racing in an upcoming event – this linked article highlights the most common injuries associated with Obstacle racing. The demands of the training required may be just as potentially harmful. CrossFit has also attracted this same criticism over recent years. The concerns for safe participation, competition and racing is reasonable and should apply to all forms of sports and exercise (and to the event companies that profit from promoting and staging these competitions). Mandatory governance to regulate the quality of personal trainers is also important to ensure a base minimum professional requirement exists. To be fair to Obstacle Racing and CrossFit, when the number of people participating in a sport increases so do the injuries. As little as a decade ago the exercise that caused the most reported injuries was Yoga. You wouldn’t believe it would you? That’s for the simple reason that over the 90’s and early 2000’s there was a massive Yoga boom, leading to mass participation = increased reported injuries.

There’s 5 action steps you can take to give yourself the best possible chance to train and compete injury FREE for your next Obstacle Race.

1. Run on dirt… trail running is an excellent way to build up the strength, balance, proprioception (i.e. joint position sense) and endurance required to get you from one obstacle to the next. Ankle sprains are a very common injury amongst Obstacle racers. Trail running will give you the conditioning you need for your lower limb joints, tendons, ligaments and muscles to reduce the likelihood of these types of trips and falls.

2. Play like a child… if you’ve got kids you may know what I’m on about here. Kids play in the moment. They don’t use training programs to schedule in their games – they do what they enjoy and when they’ve had enough they move on. Kids don’t like to jog. They love to sprint! Ask your child/niece/nephew to jog with you around the local oval and you’ll get a big fat “No.” Tell them that you want to play a game of “tiggy” and you’re on! Kids sprint, jump, crawl, climb, lift, push, pull, bend, squat and lunge (maintaining a big fat smile the entire time) – all movements that are essential to having a strong foundation. At least once per week schedule in some unstructured training (i.e. play) and you’ll reap the rewards with a body that feels younger and performs better. It is good to have a structured approach to your training so that you can meet your Obstacle Race goal, however it’s also important to keep your activities fun and filled with variety.

3. Eat like a champion… getting in the correct ratios of macronutrients is essential to your immediate and long term health. Nutrition is often understated. Your potential for injury and recovery from injury can be largely determined by what your choose to eat and drink. You may have noticed that the “food pyramid” has had a slight revamp. Although this is somewhat heading in the right direction there is still a lot that is wrong with it. The diagram below is more congruent with an ethically researched ideal of what our split of macronutrients should look like.

4. Sleep like a baby… overtraining can and mostly does lead to injury and illness. The most common cause of overtraining is not too much training. That sounds bizarre. The most common cause of overtraining is not getting enough recovery in to allow your body to adapt to the stress load of exercise and to subsequently get stronger and fitter. For a working adult, 7-8 hours of uninterrupted, quality sleep is required. Sleep should follow a predictable pattern with the same “to bed” and “waking” times everyday. The reason for this is the hormone, melatonin that governs our day-night wake-sleep cycles.

5. Treat your body like a temple… I wrote a blog about this a couple of years ago – click here to read it. There is adequate anecdotal evidence, science and research to prove that regular maintenance of your body through manual therapy (Chiropractic and Massage are my preferences – a little bias I know) plays a significant role in reducing the likelihood of acquiring injuries and faster recovery if injured.

Remember to… “Train insane, or remain the same.”

The post Obstacle Racing – Your guide to injury FREE training and racing … appeared first on Pilates & Group Training.

Most of us are pretty smart and have an in-built intelligence system that operates as an instinctual survival mechanism. We have the ability to procreate for survival of our species, think rationally for conflict resolution and move freely to avoid potential life threatening dangers – perhaps being chased by a wild beast several thousand years ago; whereas now “chronic sitting” and sedentary lifestyles are a legitimate threat to our survival as a species (evidenced by the fact that sitting is now recognised as an independent risk factor for developing chronic lifestyle diseases).

Fact… we would not be here today if it weren’t for stress. As a species, humans can be regarded as the “best of the rest” when it comes to adapting, surviving and thriving. The daily stresses that we are subjected to actually help us to evolve and ensure our ongoing survival within our chosen environment. However, we’ve successfully managed to test these boundaries to the point where we’re experiencing a negative trend in our evolution – i.e. we’re on a path towards extinction!

Think about it… with fertility rates on the decline and lifestyle diseases on the rise, we’re finding it harder to procreate on one end of the spectrum and shortening our lifespans on the other. In other words, we’re burning the candle at both ends. Eventually those 2 flames will meet and burn out – i.e. extinction.

So, getting back to the topic on stress. We’re constantly finding ways to make our lives “easier” by reducing the amount of physical stress that is required to get from the start of your day to the end. Barely a step is required to go about your daily activities such as commuting, working, communicating, playing, eating and shopping. If you don’t use it, you lose it – without adequate/required amounts of stress (physical, emotional, nutritional, chemical, environmental) placed on your body, the associated parts/areas/organ systems will become useless. A great analogy here is kindly brought to you by Julius Wolff (1836 – 1902), a German anatomist and surgeon. He came up with the theory (Wolff’s Law)that states that “bone in a healthy person or animal will adapt to the loads under which it is placed.” If you have ever broken a bone you may be able to relate to this. Let’s say you have a broken forearm that requires a cast for several weeks. During that time you are unable to use the muscles in your forearm. This means that there is less stimulation (and stress) to those muscles, and less load/force on the bones onto which the muscles connect. The nerves and blood vessels that supply the muscles and overlying fat and skin are also demanded of much less than before. When the cast is taken off, you notice that the size of your forearm has decreased (i.e. the muscle bulk has been reduced), the forearm feels brittle (the bone is weaker because of less load on it), the skin is pale (decreased nerve and blood supply) and the forearm has a numb feel to it (diminished nerve supply). This is the part of Wolff’s law that states that “if the loading on a bone decreases, the bone will become weaker due to turnover, it is less metabolically costly to maintain and there is no stimulus for continued remodeling that is required to maintain bone mass.” However, after several weeks of use, all/most of normal functioning, shape and form comes back to your forearm. This is the stress and adaptation response that has allowed us to evolve into the species that we are today.

So, how do you ensure that you continue with positive evolution? Let’s go back to the daily activities from the last paragraph…

• Commuting – ditch the car/train/bus/tram. Walk, ride, run, scooter, or skip to work, social outings, etc.
• Work – get a stand up work desk
• Communicating – make time to speak face to face with people. Schedule a walk meeting.
• Playing – you can also call it exercising or training. It needs to be fun, engaging and something that you will continue to do for the rest of your life.
• Eating – prepare your meals from scratch, using whole food ingredients. Make your grocery shopping a weekly experience – go to your local farmers market and get the whole family involved in the process.
• Shopping – Go offline. Walk to your local shopping centre or shopping strip, try stuff on – again, make it an experience.

I “get my stress on” with a daily workout to challenge my mobility, strength, power, flexibility, endurance and balance. Here’s one from a couple of days ago…

To end this blog, I’ll share this email below that I sent to a client last week who is on the path to negative evolution. Hopefully with the right mindset shift and support, he can get back on track to not only survive, but thrive in his environment.

The post How to get your “stress on” – Stress is good for you… appeared first on Pilates & Group Training.