Important things to remember when exercising alone...

Unfortunately our beautiful world isn't always safe. I don’t have the words to express my profound sadness the recent news of the women attacked in Melbournes Kings Domain. It’s shocking and heart breaking that there is such ugliness in the world. As a frequent Tan runner it hit quite close to home and I wanted to remind everybody to stay safe if you do choose to exercise outdoors, especially in winter when it's dark so early.

Sometimes we do feel vulnerable and a bit nervous when we’re on our own and there aren't many people around. Although being out running makes me feel strong and empowered, I’m guilty of staring people down suspiciously and planning my attack/ escape tactic in my head until I realize that they are another completely harmless jogger. We do make ourselves more vulnerable when we are out running by already being fatigued and distracted by our own thoughts and our music if we wear headphones. It’s so important to stay safe and be aware, whether you’re the only one in the gym, walking back to your car after a spin class or running in the evening.  

Here are some things to keep in mind

Turn it down- I love running to music, but having headphones in takes away one of your senses.  If your music is drowning out what is going on around you, it’s easy to be distracted and not fully aware of your surroundings. Try having the volume low enough so you can still hear your footsteps and remain alert.

Tell a friend- If you are running on your own ALWAYS make sure somebody knows where you’ll be, especially if it is dark. I’ll always let my roomie know roughly how long I’ll be. It’s often as a half joking ‘send out a search party if I’m not back in an hour’ as I’m heading out the door, but if that hour was to pass and I wasn’t back she’d be worried and come looking for me. Even a quick text to a mate or family member ‘Running along the beach, will text you when I’m home in 30mins' will give you and your loved ones peace of mind. 

Be seen, be safe- Especially when running along a road at night or early morning! If you’re wearing dark clothes you are almost invisibly to passing cars which is dangerous if you need to cross the road or are running close to the edge. You can get lights for night running and it’s always good to wear something bright or hi vis.

Get a dog. A really really big one- Ok, so my little mutt won’t exactly scare anybody off but it’s nice to have the company and I do always feel a bit safer when he’s by my side.

Self Defense Classes- It’s so important for women (and men for that matter) to know how to protect themselves if, god forbid, anything did actually happen. I hate even talking about the possibility but unfortunately these things do happen and you need to know how to fight back.

Some gyms run helpful classes, such as Port Melbourne Anytime Fitness that has boxing and kickboxing free for members. For something defense specific, an internet search will bring up plenty of options in your area. Not only will you learn a new skill and keep fit but you can feel like a bit of a bad ass too!

 We want our workouts to be empowering, not nerve racking!  

So please remember to be mindful wherever you are, it's great to keep fit and get outdoors no matter what but there is a safe way to do it and a silly way to do it.

Lets run away...

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."

-Paul Tergat, Kenyan professional marathoner

Because running is so convenient most fitness journeys start with this simple exercise. You don't need any special equipment, it costs nothing and you can do it anytime, anywhere.


After spending a day running around Melbourne filming a fitness commercial I had that familiar ache in my body the next day as a sign of a good work out. Even though I run several times a week, it's amazing to see the difference that a change in your routine can make. I find running a great way to unwind and reflect on things so usually I'll do a comfortable pace for 5-10ks. However the director had us really sprinting and pushing ourselves so it was a great challenge for my body.


It doesn't matter what your fitness level is or how slow you go to start; it really is the best way to get in shape, burn extra calories, and improve your overall health and fitness. By adding sprints and stairs you can really mix it up to get great results.


According to Runners World.com you can burn an average of 190 calories per 30mins of running.

You can get a more personalised calculation here:

http://www.runnersworld.com/tools/daily-calories-calculator

I love convenient exercise that fits into your lifestyle, which is why I always keep running shoes and shorts in my car just in case! Even if you only have a spare 20 or 30 minutes, you are always going to feel better if you get moving rather than kill time playing on your phone and checking Facebook!

It's such a social way to keep fit! I often run with friends and we reward ourselves with a nice breakfast or smoothie afterwards to catch up on gossip.

We are so lucky that Melbourne has an active culture and you can make your own track through the city or along the beach. Some of my favourite runs in Melbourne are the Tan (3.8km) and Albert Park Lake (4.7kms) and I love running along the Foreshore Track.

Apps and wristbands are a great way to track your progress, in the past I've used Nike app and Run Keeper to track my distances but the Body Wise App is my favourite because you can upload data straight from your wristbands like a FitBit or Jawbone and it will keep track of your activity. It's also great for comparing times and setting challenges with friends.

Using Apps is a great way to stay motivated. My brain tries all kinds of tricks for me to slow down but knowing that you're trying to beat your PB or race against a friend means that you keep pushing a little further.

Even if you start by walking with short bursts of jogging, eventually you will see results if you set achievable goals each week.

When it comes to running the only thing that will ever hold you back is your own excuses... 

*meanwhile I'm writing this blog in bed with my cup of tea, moaning about my sore muscles. So now I'm taking my own advice and getting up to put on my runners. Let's do this.

Health with a twist…

When Life Hands You Lemons...

 

Get REALLY excited!! Lemons are a great health and mood booster and one of my favourite ways to cleanse the body! 

The best bits…
 

Lemons are great for your immune system! As well as lots of vitamin C to help fight off colds and infection they also contain calcium, magnesium, bioflavonoids, potassium pectin and limonene … All goodies that work to keep you healthy.

Anti Ageing! As we get older we need a little more help protecting against free radicals. Vitamin C will fight these nasties and the potassium in lemons helps stimulate brain and nerve function as well as control blood pressure. Look young. Be smart.

Balancing Act! Lemons are alkalizing for the body, which mean they help to restore the PH balance in your body.

Improves Digestion! Adding lemon to your daily diet is a great way to kick start your digestion and help your liver and kidneys flush out any unwanted materials and toxins. It aids in weight loss and boosts your metabolism.

Energy! The sour zing just gives you a nice little boost, try swapping a coffee for a lemon drink every now and then and see how you go! 

The yummy bits…

My favourite way to enjoy lemons is a few slices in warm water with a pinch of cayanne pepper to give it a kick! I’ll often replace my morning tea with a lemon drink as it helps with cravings and gets me through my morning slump.

A lemon blend is also a refreshing and light way to enjoy pasta. Instead of a thick tomato sauce that can be high in salt and hidden calories try this quick and easy lemon and leek recipe to go with any kind of pasta (especially delicious with zucchini pasta)

3 Tablespoons olive oil

2 cups well rinsed sliced leeks

1 tablespoon lemon zest

Juice of 1 lemon

¾ cup walnuts, coarsely chopped and lightly toasted

Salt and pepper to taste

(You can add lots of other things to this dish to fill it out; In the past I’ve also used kale, fennel,  flaxseeds, cherry tomatoes, chili, olives, mushrooms and more!)

In a frying pan, heat the olive oil and add the leeks and a little salt. Cook, stirring until leeks are coated with oil. Cover and cook until tender but not browned-about ten minutes. (This is the bit where you add any extra ingredients too!)

Add your cooked pasta to the pan along with 1 cup of water. Stir in the lemon zest and juice and add lots of black pepper. Heat gently for a few minutes, adding more water if needed. Add walnuts, salt and pepper (can never have too much pepper) to taste and serve!

Oh so Sweet!

I literally came across this dessert because I had no other food in the house and felt like something sweet. So easy and so delicious. Great as a morning tea snack or after dinner.

Puff pastry

Thinly sliced lemon rounds (skin on is fine.)

Raw sugar 1 teaspoon

Honey, 1 teaspoon

Lay the pastry flat on a lined baking tray, fold over the edges to form a little square. Place the lemon slices in the middle of the square so that it’s not overlapping. Sprinkle with sugar and drizzle with honey.

Pop it into a preheated oven for about 15- 20 minutes until the pastry has risen and is golden brown and the lemons have caramelized. The skin of the lemon should be delicate and crispy.

 Just remember that everything isn’t always as it seems, even the most sour little fruit can be abundant with hidden delights!!

If you have ANY questions (especially about the recipes… I can be a bit vague whilst cooking and tend make things up as I go) then please feel free to leave some love here, or to send me a tweet!

Ready, Set, Squat

Squat this, squat that... 

We've all seen enough booty memes to know that squats are meant to be good for us. But what exactly are the benefits of this butt busting move? How and why do we do it and what are some variations to keep the squat working for you?

Some great benefits of SQUATS include…

• Tones hips, butt, abs & thighs
• Increases flexibility
• Aids Weight Loss
• Builds Muscle
• Increases core strength
• Improves Stability and Balance

If you’re still not convinced then here are some other reasons that squats are an IDEAL workout!

• You can do them ANYWHERE!
• No equipment needed
• Easy to measure your progress
• So many variations- so you won’t get bored!

Doing squats is especially convenient if you’re in an office job and don’t get to move much during the day and great for busy mums, you can bust out a few reps in between clients, reports, chores or feeding times!

They are my go to exercise when I’m having a really busy day. I’ve been known to kick my shoes off and do them at my desk!

Monique de Dios of Dizzy Fitness recommends squats for any level of fitness. “It's important to build strength in your legs for day to day life. A healthy body has strong legs! It's also a great way to burn calories, boost your metabolism and have more muscle mass which means you can consume more calories in the day.”

Monique tells us how to mix up your squats...

"Start by getting the right form for body weight squats first, then you can add weight when you feel comfortable. 
 

You can turn the squat into a cardio workout by doing jumping squats, box jump and frog jumps (traveling jumping squats). Pulse squats are a great way to really feel the burn!

To target your quads try front squats where you use the weight in front of you. And sumo squats with a wider stance will work the inner thighs.” 

Her main tip for this all round exercise is to remember your form-

 

“Make sure you get the full range of motion on the exercise, go deep enough and don’t let your toes track over your knees. The best way to think of the right form is "pushing your booty back" like you’re about to sit down.”

For those who aren’t sure about the correct form for a squat then here is a short video I found to help out newbies.

http://youtu.be/UXJrBgI2RxA

For Moniques meal plans and programs check out www.dizzyfitness.com.au

For more great health inspiration check out her Facebook and Instagram

@dizzy_fitness
https://www.facebook.com/Dizzymonique
 

Remember to mix up your workouts and find what works for you! I'm all about easy exercises that fit your lifestyle!

Love JH 
xxx