Sunshine Coast Personal Training – Rapid Fat Loss !

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How Much Fat do you Want to Lose in the next 4 weeks ?

After seeing some great results last time round we have decided to run our Rapid Fat Loss program again !

If you want to get you best body in 4 weeks, then this is your answer…

 

Plus…it’s safe and doctor recommended.
NO crash diets. NO dangerous drugs and NO gimmicks!
Just the fastest fat burning fitness program you’ve ever seen…and it’s perfect for beginners!

 You get $499 Value for only $199. It includes 4 weeks of Training, Nutritional analysis, testing and Done-For-You Meal Plans.

There are now only 7 spots left in our Rapid Fat Loss Program, so don’t miss out, make sure you book your spot today ! 

Go to : http://www.suncoastfatloss.com/

 

 

Personal Trainer’s Marathon

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Sorry if this seems long but I ran 42.2 kms and that is a lot to write about!

Last Sunday the 3rd of July I ran my first full marathon at the Gold Coast….. 42.2kms! Most people have been saying I am stupid or crazy….well I probably am. But I didn’t just go out there and run it I trained a lot and worked my way up to the distance.
I was thinking about running a marathon last year after I ran the half I wanted to run a few more half marathons first, but that didn’t really end up happening. In January I started setting goals for clients and decided I should also set one for myself. The best thing I did was tell everyone that I was going to run the marathon; this meant they could hold me accountable by reminding me of my goal! It wasn’t until a few months out from the marathon that I realised I needed to really get in some more kms. Every time I considered not going for a run I thought how many people I had told I was doing it and how embarrassed I would be to have to make up an excuse as to why I didn’t make it, and how many times I would have to repeat that poor excuse!
The most important run when training for a marathon is getting in at least one long run a week, some of these runs I did with the running group “Lazy Runners” which made it so much easier and more enjoyable to have someone to talk to when running for over 2 hours. Some runs I had to do myself which was pretty challenging. Once I ran from Alexandra Headlands to Bullock Beach in Caloundra-it was hard when my iphone battery died – I had no music and couldn’t call my friend to pick me up , I ended up catching the bus all the way back! I have also run all along the coast from Caloundra to Noosa, lucky the Sunshine Coast is a great place to run.

Shannan and I at the Running expo

Talking to my mum a few days before the event – I think she was more nervous than I was. She was upset that she couldn’t be there “So proud that you are about to achieve a life-goal, so many people set them and then forget …”. The event was very well organised – if you were running you could register to a site called “run with me” where my timing chip would detect where I was at different points in the race and automatically update my Facebook status. My friends and family could see where I was in the race and leave a message that would come up on the big screens set up at different points during the race. I registered for the site at the expo on the Saturday before the race. While i was typing away at the computer someone familiar started recording video messages for the same site……… IT WAS SHANNAN Ponton! (celebrity personal trainer from the Biggest Loser). I said to him “You could just do a message for me if you like”, I am sure I sounded like an excited little school girl, so I was glad when he said “Yeah of course I will and good on you for asking, what are you doing the half or full?” Me- “The full marathon, I figured if the biggest loser people could do it so could I”

I then went on to tell him that I was a Personal trainer too and he was a bit of an inspiration to me and asked if I could get a photo with him. He was very nice! I couldn’t stop smiling all day and forgot The message he recorded for me went like this “ C’mon Sam keep going, dig deep, remember what you said yesterday if the Biggest Loser people could do it you can to!” – great motivation for me when I was hitting the wall at 39km.
After drinking about 6 L of water and a lot of carbs including a big bowl of fried rice for dinner I was fuelled up for the race. I had a surprisingly good night’s sleep and woke up on race day feeling great!
I was up at 5am and walked to the start line with the other “Lazy Runners”. The Half Marathon started at 6am so we were there to cheer them on. The next hour we went by so fast the next thing I knew I was at the starting line ready to start at 7:10am, with over 5000 other CRAZY people. I was with the 4-hour pace runner , pace runners have balloons attached to their backs with different times on them. They are in the race give you an idea of what speed you should be running to make the time on their balloon.
I knew not to get too excited and go out too hard, I tried to check out the scenery and enjoy the atmosphere. The first 10km was pretty crowded as I ran down south towards Burleigh. I saw the elite runners pass us going the other way – they are incredible, they are pretty much at sprinting pace but look so efficient and comfortable. Before I knew it I was at the halfway mark – my time was 1:54 which is only 2 minutes slower than my half Marathon last year. I was on my way back towards the start line where I had left a drink with my running coach. She was surprised to see me so soon I was still with the 4 hour pacer! I had a sip of my drink and kept going – I saw Nick cheering which gave me another boost. The crowd was also great! I then started running north past Southport – the crowd started to get thinner and it was getting HOT! I made sure I stopped at every drink station and aloud myself to walk for 12 steps, mainly so I wouldn’t choke on my water.
The frustrating thing about training for a marathon is that I didn’t ever run the distance of the race before the actual race. The 42km distance is such a strain on your body and the recovery time so long that the furthest run I did was probably about 32-33kms. At the 32km mark it felt like my body just didn’t want to go anymore, the 4 hour pacer started getting further and further away, the faster I would try and run the slower I seemed to go. That’s when I had to change my mindset – I decided to not worry about keeping up with the the pacer and just keep running and finish. There was so many people stopping and walking and it would have been the easiest thing to do. But I kept telling myself if I stop and walk then I am not going to be able to say I ran a marathon!

The Photo nick took as he was yelling out to me to Sprint

I was really counting down the kms now I kept skipping through my ipod to try find a really motivational song. Other racers were cramping and throwing up on the sidewalks, I tried my hardest to just ignore them. I talked to myself a lot a when I felt a pain in my foot or hip or knee or pretty much everywhere I would have to say “ignore it and it will go away” it kinda worked. I came to the last turnaround and there were a few more dedicated spectators, they read my name on my race number all started yelling out “Go Sam” and I managed to force out a smile. One guy said “C’mon Sam you looking good”, I knew he was just straight out lying, but good on him for trying.
4 kms to go I was this time I was trying to trick myself “just going on a 4km run down at Mooloolaba I have done that before easy”. Just past the 38km point I say another checkpoint, there was a big screen. I ran over the mat and looked up to the screen, there was Shannan.
“ C’mon Sam keep going, dig deep, remember what you said yesterday if the Biggest Loser people could do it you can too!” My own little personal trainer motivation!! I got another big smile I looked around to see if anyone else had seen but the other racers were either too far away or looking to the ground in deep concentration. I got another burst of energy after that and realised it was nearly over, my clients have all heard me say when they are running “the quicker you go the quicker it will be over”. As I came closer to the finish the crowd started to get bigger again. I think marathon spectators have to be the most dedicated people to stand there for hours. At about 1km to go I saw Nick at the fence yelling “Sprint Sam SPRINT”. I was glad to hear after that the people standing beside him “gee give her a break she just ran 41kms”.
I then saw my running coach and all the Half marathon lazy runners i gave them all high 5’s. There was so many people and only one more turn then I saw the sign “270m to go and you will have the amazing feeling of crossing the line”. The guy next to me started to walk “NO C’mon” I said “270m you can make that”. I started striding out, I would like to say sprinting but I don’t think it was a sprint at that stage. I overtook all the others who had decided to walk the last bit and crossed the line! It was the best feeling. I was even happier to see that I wasn’t too far off the 4 hour mark the time crossing the finish line was 4:06 making my official time 4:04:34, and 28th (from 85 finishers) in my age group.

Thank you again to everyone for all their support couldn’t have done it without you!

Samantha Swanson

High 5'ing the other "Crazy" Lazy Runners with 1km to GO!

Sunshine Coast Personal Trainer Gives You Some Great Recipes to Freeze

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Below are some recipes that Sam, one of our Sunshine Coast Personal Trainer reccomends.

They are great to cook up and freeze for lunches or dinners !

Chicken Cacciatore

Ingredients:

700g Chicken Breast
2Tbs Corn flour
1 onion
2 Cloves Garlic
2 carrots
250g mushrooms
2 Zucchinii
3 Tbs Tomato Paste
1 Chicken Stock cube(mixed with 1 cup of water) or 1 cup stock
1 tin tomatoes

  1. Coat chicken fillets in cornflour
  2. Spray a non stick frying pan with cooking sprayand cook chicken until brown
  3. Add onions and garlic
  4. Add carrots mushrooms, carrot, zucchini, tomato paste, mushrooms, zucchini,stock and bring to boil
  5. Add tined tomatos and let simmer 5-10 mins for sauce to thicken

Zucchini slice

Ingredients:

4-5 Zucchinis
1 carrot
1 large onion
1 can of corn Kernels
2-3 slices low fat ham
4 eggs lightly beaten eggs
2 egg whites
½ wholemeal self raising flour
½ cup low fat cheese

  1. Preheat oven to 200 degrees C
  2. Lightly greese a 20×30 cm oven proof dish
  3. Grate vegetables
  4. Spread vegetables ham on the bottom of the oven proof dish
  5. Beat eggs an pour over the vegetables sprinkle cheese over the top
  6. Bake for 45 min- 1 hr or until set in middle

No Cook protein bars

Ingredients:

1 ½ cup oats
2 scoops whey protein powder
2 tbs flaxseed oil
1 cup skim milk powder
¼ cup natural penut butter
¼ water
1 tbs vanilla
½ cup rasins or dried fruit

  1. Lightly spray a 20 cm pan with cooking spray
  2. Mix dry ingredients in a large mixing bowl
  3. In a separate bowl mix peanut butter water and vanilla, add to dry mix stir to form a dough, knead in rasins/dried fruit
  4. Using wet hands or a spatula press mixture into pan and freeze overnight
  5. Cut into squares ( approx 9) and wrap individually in fridge ready to grap when you need a quick snack

 Lemon pepper baked chicken

Ingredients:

140 gms chicken breast
2tsp lemon juice
Black pepper
Garlic powder or clove garlic

In an oven proof dish pour lemon juice and seasoning over chicken.
Cover in foil and bake25-30 mins. 
This is approx 1 serving but it is a great idea to bake some extra to use during the week to add to salads ect.

Kangaroo and mint salad with char grilled zucchini and capsicum

Ingredients:

220g kangaroo fillet cut into strips
2 cloves of garlic
¼ mint leaves torn
1 tbs extra virgin olive oil
Black pepper
Olive oil spray
1 large red capsicum
3 zucchini
2 tbs white whine vinegar

Combine kangaroo garlic and 1 tbs of mint and oil in a bowl and marinate for 20 mins.
Meanwhile lightly spray char grill pan/ electric grill with olive oil and heat on high.
Cook the capsicum shiny side down. Remove and cut into strips.

Chargrill the zucchini in strips until tender but now sloppy.
Combing remaining mint and oil with zucchini capsicum
vinegar and oil in a  shallow dish. Heat a frying pan or gill
on high and cook the kangaroo in batches for 1-2 mins and toss through salad.

Sunshine Coast Personal Trainer is Sculpting A Top Business – Kawana Weekly Sep 2010

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Sunshine Coast Fitness

The Secret to Sticking to Your Sunshine Coast Fitness Program

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Mental toughness is an attribute everyone needs when embarking on a fitness and weight loss regime. Whether its to push through those last ten crunches when your abs are burning like fire; or that last hill sprint when your body is screaming at you and your tired and sweaty or  pumping out the last 5 reps when your muscles have totally turned to jelly. Training your body and your mind is something I consider really important for success and I’ve found that two simple words have an astounding effect on your mindset when you’re at this point…

“Strong mind” are the words I use for myself and my clients,  the looks of discomfort and strain on their faces instantly replaced with an expression of steely resolve and determination to finish the set. It’s a really cool thing to see. It’s the ‘mind over matter’ mentality that pushes you through those last 30 seconds you were so sure you couldn’t finish – but then before you know it, it’s over and you did it! It’s a great feeling.

A lot of people don’t realise that mentally they are ready to give up long before their body is, as soon as it starts to feel uncomfortable or as soon as that burn just starts to set in, already they’re thinking ‘ok that’s enough’ or ‘ouch that hurts’ and they give up. A word of advice  - unfortunately exercise is not supposed to be comfortable! Not if you’re looking for great results! And I don’t mean that you need to flog yourself within an inch of your life to get results, what I do mean is that you need to push yourself beyond your comfort zone. That’s what achieving results is all about –  in any area of life.

Before I was a trainer, some years ago, I was participating in a bootcamp where we given 100 squat jumps to complete at the end of a gruelling hour session dragging tyres, hauling logs, carrying sand bags, backwards tiger crawling and many, many sprints up a hill that was literally at a 60 degree angle from the ground. If the squat jumps weren’t low enough or we didn’t keep in time the count went back to zero.
The second time we got to 50 only to be told the count was back at zero I was feeling like I’d never be able to finish it, the more I focused on the numbers the more I felt aggravated, discouraged and tired and just wanted to give up.
It was at these sessions that I developed the trick of focusing my mind outside of the physical discomfort and diverted my thoughts elsewhere. I’d think about what else I had to do that day, take in the scenery around me or think about how much stronger I’d be the next time we had to do squat jumps. Since I am still able to walk today its clear that my trick worked and I got to the end of those never-ending squat jumps!
( However, I was very sore over the next few days! Click here to find out more about injuries, strains and sore muscles)

It’s great to share with other like-minded people the mental toughness that has inspired you to keep going even when you were sure you couldn’t. So I’d love to hear about the times you’ve thought you couldn’t finish the set or make it to the end. What were you doing? What were you thinking? And what got you through it?

Yours In Health & Fitness
Sascha Aiono
SculptLife Personal Trainer

PS –  For our clients I promise that the above session wont appear in our group training sessions!! Way too hard just for the sake of being hard! Here at Sculptlife we’re about getting results that are achievable and maintainable without being flogged within an inch of your life!
If you’re not already a client, why not give us a try to see how we can help you achieve your ultimate health, fitness and figure goals. Click here to arrange your free fitness consultation – we’d love to help!

Sunshine Coast Fitness & Time Management Tips from Wildly Wealthy Women

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On the Sunshine Coast, there is an absolute plethora of inspiring and amazing women that I come into contact with. One of them is Sandy Forster, International Mentor of the Year 2008, Bestselling Author, Speaker & Prosperity Coach . You can read more about her here : http://www.wildlywealthy.com/

I have recently enrolled in Sandys Inspired Spirit Coaching Academy ( you can check it out here www.inspiredspiritcoachingacademy.com) and in one of her calls she said some great things about time management and making sure that she includes fitness  into her day. I thought it was a really good tip, so I wanted to share it with you Sandy Forster speaking on Sunshine Coast Fitness and Time Management

“When working out your weekly schedule, book in the big things first and write them in your diary straight away. I’m not one of these people that’s in love with fitness and exercise. But I do love how it makes me feel afterwards . I know it affects everything when I exercise; I make better choices with my eating; I feel better; I make better decisions at work; I feel more inspired, I feel more balanced; I have more patience, everything is better.

Therefore I know it’s a big thing, even though I’m probably one of the laziest people on earth and I do not enjoy it at all and I moan and groan the whole time – my daughter says “Mum, you sound like you’re having a baby! “ But really, it is fun, I go down to the mfirst thing in the morning and when it’s done I feel great. I feel amazing. I feel good and so I know I have to write it down and book it into my schedule. I set the alarm and make sure it happens. It’s 5 o’clock, it’s dark, I could so easily go “ I don’t feel like it today” but because it’s written in my diary and I checked it the night before, my mind was already committed and my body just has to follow through “

How Highly Successful Business Women Commit To Their Sunshine Coast Fitness Programs.

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As a Sunshine Coast Personal Trainer, I have been working closely with some of the Coast’s most high profile business women, I am in absolute awe of these inspirational powerhouses and how they commit to their Sunshine Coast fitness programs. Their constant desire to better themselves has shown me that to really be successful in business; a woman can’t just be a good negotiator. She has to juggle all of her roles; manager, mother, wife, friend, on top of a very demanding work schedule and still find time to commit to a Sunshine Coast Fitness program. I have been eagerly learning off these women and their juggling acts and here are some of the gems of wisdom they’ve shared with me.

To be a successful business woman you must ;

1. Always, always, always put yourself and your health first, no matter how busy you are. Poor Energy = Poor Perfomance = Poor Profits. .

2. Understand that your personal presentation has a direct correlation to your income. You know that how you feel about how you look gives you the confidence to tackle projects head on.

3. Clearly define your goals and your Sunshine Coast Fitness Program in order to get the best health and fitness results. There’s no time for wishy washy goals, your time is valuable and you need maximum results in the minimum amount of time.

4. Forget about will power, this isn’t about punishing commando style bootcamps and and eating rabbit food. You need to make sustainable lifestyle changes for the long term for a long illustrious career.

5. Create a Sunshine Coast Fitness workout schedule and stick to it religiously, your fitness appointments are amongst the most important in your very full diary.

6. Always be prepared, simply taking 15 minutes the night before to prepare quick and healthy meals for the next day will make an impact on your bottom line, as well as your waist line.

7. Seek the help of a Sunshine Coast Personal Trainer to tailor a Sunshine Coast Fitness program to your needs. Your trainer will provide you with the accountability and motivation to achieve your goals. The last thing you need is an injury, or to waste time on an inappropriate exercise routine that doesn’t inspire you or deliver you the results you demand.

Vanilla & Blueberry Protein Packed Porridge

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Vanilla & Blueberry Protein Packed Porridge 

60grams of oats  (¾ cup )

30grams of frozen Blueberries

3 Tablespoons of Vanilla Protein Powder

¾ cup of water

Chuck all ingredients except the powder in together and zap in the microwave for 1 minute

 Stir through protein powder and add a dash of milk or any additional water as required.

 Enjoy!

Sunshine Coast Outdoor Personal Training !

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Ros and Kerry Smerdon, Avocado & Custard Apple Farmers in the Glass House Mountains have been training with us for almost six months now and the have been making some amazing lifestyle changes ! I am really impressed with how much their fitness levels have improved, as well as their tone and shape. They are an absolute pleasure to train but you gotta watch out for these guys competitive streak -  and I think Ros’s interpretations of the rules on our “Games Day” are always… hmmm a little “lateral” but Kerry puts up a good fight too !

Ros was named Rural Business Woman of the Year ’08, hear what she has to say : “While we had a physically active lifestyle through our work, Bianca and her team have showed us to eat well and exercise for strength and our health.  Their encouragement and interest in our health and wellbeing is not just as trainers but as friends also. Choosing healthy meals, not simply quick meals well has now become a positive habit for us. We have a lot more energy as well as losing weight and toning up.”

Kerry and Ros training at home with panoramic Glasshouse views

Ros & Sash laughing at Kerry's boxing jig drills

Kerry shows he's multi talented and displays his highland jig skills

Kerry & Ros Training

Sunshine Coast Personal Trainer Says " You Can Melt Fat With Your Mind "

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All too often I have heard clients downplay their achievements and results when it comes time to re-assess their figure and fitness results. Sadly, its not uncommon for me to see someone to drop 10cm from their waist in 4 weeks and then say, ‘oh but my thighs are still too big’, or for someone to decrease their bodyfat percentage by 8% in 12 weeks and then say ‘oh but I’m still not a size 8 yet’.

When it comes to fat loss and fitness, there are several pieces of the puzzle you need for success; a healthy and balanced nutritional plan; an exercise regime that includes cardiovasulcar exercise and resistance training; and finally accountability for your actions (a SculptLife Personal Trainer is perfect for this as well as all of the above!). But there is one other component that you may not realise you need to address, but is vital to your success…

…Your mental approach to your training and weight loss regime…

Have you ever heard the saying ‘it’s like watching paint dry/grass grow?’ Or have you ever been waiting for something and watching the seconds tick by on the clock and each minute feels like an age? In my opinion, these are comparitive to changes in your figure when trying to reduce fat/tone up. It becomes far too stressful and discouraging when you focus too much on what your body is doing.

It is better to simply be aware of your exercise/healthy eating regime, and focus on the “process” but not to focus too much on your progress. Set yourself in your daily routine and let your body do the rest. Just relax, let it happen and enjoy it.  Check out the article “Setting Fitness & Health Goals with a Sunshine Coast Personal Trainer” for advice on how to turn your dreams into reality .

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