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Teenage Boys & Laundry

What is it with teenage boys & laundry?

Ladies I’m curious…is this the same at your place?

Have you found that at a certain age, the male child who was once verbal, communicative and fairly compliant with daily chores, completely disappears. In his place is someone who looks familiar but has sprouted hair in a few new places, a deeper voice (when its used) and who likes to spend a lot of time in his bedroom with the door closed.

On venturing into said bedroom (once male child has left the building), my first reaction is to pull open blinds & windows and let fresh air IN and THAT stench OUT! Holy mother of…what is THAT!

Next is to try and work out what needs to be washed which isn’t as straight forward as you would think. What has been worn obviously need a trip to the washing machine. BUT – here’s what gets to me – clothes that haven’t been put away, let alone worn, need to be washed too just because they have been sitting underneath what has been worn so it STINKS TOO!

This expedition into said bedroom doesn’t happen all that often as I leave the kids responsible for putting their washing down the laundry chute – you want clean clothes, you put them out to be washed. But, when you haven’t seen any washing come down the chute from teenage son#1 in some time, and the dog can’t even stand the smell wafting out from under the door, then you know it’s time for action and the expedition.

Try as I do, there just seems to be a disconnect between teenage son #1’s intelligent brain and practical ability. I sometimes wonder at what point he’d crack (if I didn’t crack first) and see how long it would be before he thinks it’s time to remove the upper layer of floor covering and put it down the laundry chute to get washed? After he’s worn jocks more than once? When someone mentions he’s a bit on the nose? I shudder to think!

So, I’ve decided to go back to the daily “has anyone got any washing” question. With a little prompt, the practical ability kicks in and sure enough, I get a chute full of stinky laundry – just the way to start the day!

How do you get your teenagers to look after themselves? Any tips?

 

 

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Metafit for the midlife mumma?

Are you a 40+ female and looking for a new way to exercise that is short on time but big on results? If yes…read on!

If you’ve clicked on this post I’m going to presume you meet the following criteria:

  • Female
  • 40+
  • Currently exercising but not seeing results for the time or money you are devoting to it OR
  • Not exercising but would love to/need to start, but you don’t like gyms, and yoga and/or pilates don’t float your boat either OR
  • You feel a little intimidated to sign up to boot camp run by a 20 year old male trainer alongside his footy team-mates, but you love the idea of working hard and feeling the buzz after a tough session

If any of the above sound like you, then please read on…

OK, so I’m no stranger to pushing my body (& mind) to do heavy-duty physical things…in fact I met my hubby whilst sharing the chin-up bar at the gym!…so when I was introduced to METAFIT it was love at first sight! But doing old-school bodyweight exercises in short, intense bursts for 20 minutes until your legs are burning and you’re gasping for breath isn’t for everyone…or is it?

For the past 18 months I’ve been taking 7 metafit sessions a week. The overwhelming majority of my clients are women, and most of them would be north of 40 (or pretty close to). So why is metafit so attractive/addictive to the 40+ woman?

Here’s what I think:

It’s the RIGHT type of exercise for this age group (and I fit into this age bracket too). What do I mean by RIGHT type of exercise? Its INTENSE but SHORT, you feel ENERGISED afterwards and you GET RESULTS.

HOW? Because you:

  • Get HOT
  • Get SWEATY
  • Get OUT OF BREATH
  • Feel the LACTATE BURN in your muscles
  • Work in SHORT BURSTS
  • Work until you FEEL TRULY CHALLENGED and NEED TO REST
  • Use your own BODYWEIGHT – yep, the same weight that you drag around each day so you may as well use it!
  • FEEL yourself getting STRONGER and FITTER as you master exercises you thought a 40+ woman can’t/couldn’t/shouldn’t do! (Floor to sky tuck jump anyone?)

WHY should a 40+ woman do metafit or HIIT?

  1. BONE HEALTH – weight bearing and impact exercise are essential for bone health and maintaining bone mass at this critical phase of life. After the age of about 30, bone loss starts to outpace bone gain. In addition, the decline in oestrogen production that also occurs as we age has a negative impact on bone remodelling activity. Bone mass is reactive, not proactive. Bone must experience stress ie. load and impact, in order to remodel. Less stress = less remodelling = loss of bone mass.
  1. To build LEAN MUSCLE MASS (notice I say mass and not size) and therefore INCREASE YOUR METABOLISM – muscle tissue = metabolic tissue. The more (dense) muscle you have the higher your metabolic requirements – your body needs & will use more energy whilst at rest compared to someone who has less lean muscle.
  1. The high intensity of metafit promotes EPOC (excess post-exercise oxygen consumption) or the afterburn effect. Our bodies want to return to their resting state, but after being worked so hard during high intensity exercise, it takes considerable energy (calories) to do this. Even though the actual workout is only 30 minutes, the after effects are felt for many hours (up to 48hrs) afterwards.
  1. To MAINTAIN or INCREASE MOBILITY, BALANCE & POSTURE – the whole body functional nature of the exercises used in metafit see you getting up and down from the floor, moving forwards, backwards, sideways, using your arms and legs to push, pull, bend, lift, jump, hold etc through a full range of movement in all joints. At the same time your core & postural muscles are working to stabilise your torso and maintain posture. And the resistance is your own body – the same weight you drag around all day – nothing more, nothing less.
  1. Check the strength and integrity of your CORE & PELVIC FLOOR. If you find when you do burpees, sprints or jumps and pee your pants at ANY level…fantastic! This is 100% proof that your core/pelvic floor isn’t up to par for this type of training…yet. If this is you, please seek assistance from a specialised women’s health physiotherapist or your GP ASAP. Just like any muscles, these muscles can be trained to increase their strength and tone and your ability to control them. (Sometimes we need to experience a little of what we don’t want to do something about it!)

Are you a metafit or HIIT convert? How do you find it?

Curious to try? Come and join me at Heart Body & Soul in Glen Iris. You’ll find the timetable here. If you live a little too far away to visit me, search the Metafit Australia website for a coach near you.

 

 

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Metafit for mums to be

Ok, so you’ve heard that Metafit is suitable for all thanks to the adaptability of the exercises – but what about for the pregnant client? A qualified Metafit coach can regress or progress each exercise to suit their client’s level of fitness, range of mobility – particularly if limited due to pre-existing conditions, and strength. The normal path is that we start with the regression and then progress as the client’s fitness and strength improves, but with a pregnant client this moves in the opposite direction.

“Pregnancy and Metafit- you wouldn’t think that they go together, but after support from my obstetrician and trainer Jacqui I have found metafit to be something that I look forward to as part of my regular routine.

Initially I was sceptical in thinking that I would be able to continue as I started to grow; thinking that Metafit would become less effective.  But as I am nearing the end of my pregnancy I have actually found my strength to increase and my control of each exercise improve as I strive to have the correct technique. My favourite part of Metafit is the endorphin rush after the final countdown on the finisher from Mr Metafit!

Thank you to Jacqui for reigniting my passion for exercise and I know if this baby can’t sleep it will be because it is missing the feel of burpees and squats!” Marie, Glen Iris

Let’s consider exercise during pregnancy. Physical activity and reproduction are normal parts of life. Pregnancy is a normal physiological state – ok so not all women have “normal” pregnancies (me being one of them!) – but the female species has been designed to conceive, grow and deliver a baby. Combining regular exercise and pregnancy for normal healthy women appears to benefit both the mother and baby in many ways:

  • Improve maternal fitness
  • Restrict weight gain without compromising fetal growth
  • Hasten postpartum recovery
  • Reduce risk of developing gestational diabetes
  • Improve self esteem and mental well being

Risks? Currently there are no known adverse risks to a pregnant woman or the developing fetus that are linked with participating in physical activity. However, as pregnancy progresses, the body goes through significant changes such as increased looseness of joints, changes in centre of gravity and an increased resting heart rate. Therefore, modifications to any exercise program need to be considered as the pregnancy continues.

Considerations – while most forms of exercise are safe, there are some general cautions:

  • Avoid raising body temp too high – interestingly adequate hydration, regular exercise and pregnancy combined can all improve a woman’s capacity to dissipate heat.
  • Don’t exercise to the point of exhaustion
  • Avoid exercise if ill or you really don’t have the energy – listen to your body to avoid depleting precious energy reserves
  • Don’t increase the intensity of your exercise whilst pregnant – pregnancy is not a time to try and set a new PB or reach peak fitness!
  • PELVIC FLOOR health is vital. As pregnancy progresses and the pelvic floor muscles come under greater load and stretch, reduce impact to reduce strain on pelvic floor.

METAFIT & the mum to be

In its purest form, Metafit is high intesntiy interval training (HIIT) – pushing yourself to work at 85% max heart rate. It is also bodyweight training, using functional whole body exercises that work joints and muscles through their full range of mobility.

So for a pregnant client, we regress Metafit – reduce the intensity, reduce the impact, modify exercises to accommodate the changes in centre of gravity and of course being prone/supine. Although not really a HIIT session in later pregnancy, Metafit is still a very useful program for the pregnant client as she is completing weight-bearing exercises, working aerobically, and exercising under the supervision of a qualified fitness professional. Effective, efficient, functional training.

Ultimately, exercising whilst pregnant is a personal choice often determined by the health of mother, baby and progression of the pregnancy. Doing any physical activity is better than none. Listen to your body – if it likes what you are doing, keep doing it. If it tells you to slow down, slow down. When in doubt, seek the help of a professional. The goal is for a healthy mum to deliver a healthy bub!

Putting the spring in your step…..and a smile on your face – a little physical activity each day is good for your Heart Body & Soul.

 

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Make time to exercise and make time for #1 – YOU

“How do I make time to exercise when I’m so busy”?

Life is BUSY, and being BUSY is IN –  who has time to exercise? Running from one appointment to the next, working longer hours, being switched on 24/7 via social media and smartphones, cramming more into each day. It’s not surprising then that the number one reason (excuse) given for not exercising is lack of time – exercise is usually the first thing given away to make more time for being BUSY.

You can still be busy AND make time to exercise. All it takes is a little PLANNING, a change in your MINDSET to make EXERCISE A PRIORITY, and a COMMITMENT to do it. It’s really important that mum’s (and I’m one who struggled with this, even being an endorphin junkie) let go of the guilt associated with devoting and investing time in yourself. If you don’t look out for #1, no-one else will. Set an example, be a role model, make time for YOU.

Here are a few tips on how to make time to exercise and look after #1.

  1. PLAN YOUR WEEK – we all run to a daily timetable. Alarm goes, morning routine, work/kids/errands, meals, and evening routine, bed. Just as we timetable in appointments with doctors, tradesmen, hairdressers, etc, make a daily appointment with YOURSELF to exercise. Add it to your daily/weekly schedule FIRST and build your day/week around that time.

HINT: Book all your METAFIT sessions for the week on a Sunday night, put them in the diary and work around them. (Sneaky link HERE to book)

  1. WAKE UP & WORK-OUT – I’m an early bird so getting up before the family to exercise has never been too hard (although in mid winter when its dark and cold it can be a challenge). But when my 3 kids were young and all at home, early was the only chance I had to exercise without little people in tow. If you’re not a morning person, getting up early can be a challenge but you can retrain your body clock – just persist.

HINT: Heart Body & Soul has 6am sessions Mon, Wed, Fri. You’ll be back home by 6.45!

  1. EXERCISE ON MOST DAYS OF THE WEEK – I love MEATFIT and the whole HIIT principle, but its NOT something that should be done more than 3 times a week, BUT that doesn’t mean do nothing the other days of the week! On your off days try an activity that gets your heart rate elevated, gets your body moving, lifting, and stretching. Tennis, swimming, running, a strength training session, or one of my favourites yoga – all great options that get you moving.
  2. LISTEN TO YOUR BODY – Some weeks you’ll be more tired, sore, maybe feel a head-cold coming on. Learn to listen to the messages your body is giving you and modify the planned exercise session accordingly. Maybe you had planned to do METAFIT but you aren’t feeling 100%, go for a walk instead and try METAIT the next day. Still plan for time to exercise, just change the activity to fit with your body’s message.
  3. SLEEP – probably THE most important part of your day. Without quality sleep we fail to function and thrive. Whilst the body is at rest it works to repair, restore, regenerate and absorb all that you have put it through whilst awake. Without rest the body is in a constant state of stress, and we all know what too much stress can do. Set a regular bedtime, SWITCH OFF mentally, electronically, and physically and rest. (Just set the alarm to wake up early before you fall asleep!!)

Do you have any tips on how to fit exercise and time for you into a busy schedule?

 

 

 

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13 Unexpected Benefits of Exercise

Why name a fitness business “Heart Body & Soul”? Because to me, exercise is more than skin deep, it is a way of nourishing your physical body, emotional well-being, and mental health, whilst energising and enlivening your “Heart Body & Soul”.

Most people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course work towards a trim, taut body, but working out has above-the-neck benefits, too. Regardless of age or fitness level studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress. Had a rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals. Huffing & puffing through a 30 minute METAFIT session can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of exercise. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.

4. Enjoy the great outdoors. For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s cycling, tennis, or just a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book an expensive beauty treatment when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline. It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the brain actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety. Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Moderate-to-high intensity aerobic exercise (METAFIT, anyone?) can reduce anxiety sensitivity. And we thought HIIT was just a good way to burn calories!

7. Boost brainpower. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8. Sharpen memory. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in the hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (more reason to get kids off iDevices & playing outdoors!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Dodgeball, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help control addiction. The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation. Ever been guilty of a nanna nap after a long run or metafit session? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get more done. Feeling uninspired at work? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity. Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to 2 hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, lace up the runners for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others. Whether it’s a lunch-time game of soccer, a group metafit session, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Be it inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Exercise can have positive effects far beyond the gym (or metafit session). Gaining self-confidence, getting out of a rut, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

 

 

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Add pelvic floor exercises to your daily “To Do” List – Not TENA to your shopping list!

This is a workout with a difference – this is one workout that ALL women should do DAILY. Please don’t resign yourself to adding a pack or two of “TENA” to your shopping list – act now!

Urinary incontinence (poor bladder control) is a common condition (up to 37% of Australian women*) that is commonly associated with pregnancy, childbirth, menopause or a range of conditions such as asthma, diabetes or arthritis.

Poor bladder control can range from the occasional leak when you laugh, cough or exercise to the complete inability to control your bladder. Other symptoms you may experience include the constant need to urgently or frequently visit the toilet, associated with “accidents”.

The most common problem and cause of poor bladder control are weak or too loose pelvic floor muscles, largely due to pregnancy and childbirth. However, they can be successfully strengthened with pelvic floor muscle training.

What can make these muscles too loose?

  • Pregnancy and childbirth – evidence suggests that problems can start during pregnancy, not just after birth. Do you tick any of these boxes? Women who have had multiple births, instrumental births (eg. Forceps delivery), severe tearing or large babies (4kg+) are at greater risk of pelvic floor muscle damage
  • Straining on the toilet
  • Chronic coughing – asthma, bronchitis or smokers cough
  • Heavy lifting – can create pressure on the pelvic floor and ultimately lead to prolapse
  • High impact exercise
  • Age – pelvic floor muscles tend to get weaker with increasing age
  • Obesity

In almost all cases it is possible to gain control over the pelvic floor muscles and train them to do their job well.

THE Daily Workout

The Continence Foundation of Australia provides lots of excellent information relating to Pelvic Floor exercises. Here is their description of how to activate your pelvic floor muscles and perform a muscular contraction. You can do this whilst sitting, lying or standing.

“Imagine letting go like you would to pass urine or to pass wind. Let your tummy muscles hang loose too. See if you can squeeze in and hold the muscles inside the pelvis while you breathe. Nothing above the belly button should tighten or tense. Some tensing and flattening of the lower part of the abdominal wall will happen. This is not a problem, as this part of the tummy works together with the pelvic floor muscles.

After a contraction it is important to relax the muscles. This will allow your muscles to recover from the previous contraction and prepare for the next contraction.

It is common to try too hard and have too many outside muscles tighten. This is an internal exercise and correct technique is vital.

If you have mastered the art of contracting your pelvic floor muscles correctly, you can try holding the inward squeeze for longer (up to 10 seconds) before relaxing. Make sure you can breathe easily while you squeeze.

If you can do this exercise, repeat it up to 10 times, but only as long as you can do it with perfect technique while breathing quietly and keeping everything above the belly button relaxed. This can be done more often during the day to improve control.“

If you are or have experienced bladder problems and a DIY approach to exercises hasn’t helped, I would highly recommend seeing a specialist Women’s Health Physiotherapist. For further information on this topic and a listing of Physio’s in your area, please have a look at the Continence Foundation of Australia website.

 

* Australian Institute of Health and Welfare, 2006

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