Do you take a fish oil supplement? Me too. It’s my insurance policy for my joints and my brain function for that matter! Recently I had the opportunity to trial a new fish oil on the market called Omega Gen Neptune Krill Oil and here are my findings.

What is the Benefit of Taking a Fish Oil Supplement?

It is known that less than 10% of Australians have the daily recommended amount of Omega 3 Essential Fatty Acids (EFAs) which is approx 1500-2000mg per day. Yet it has been scientifically proven that EFAs have the following benefits:

• Less Pain and Inflammation especially joint pain
• Improved Cardiovascular Health
• Protection from Stroke and Heart Attack
• Better Brain Function and Higher Intelligence.
• Less Depression and Psychosis.
• Lower Incidence of Childhood Disorders.
• Reduction of Breast, Colon and Prostate Cancer

What I Like About Omega Gen Neptune Krill Oil

Powerful Antioxidant Protection: Unique antioxidants – including astaxanthin and a novel marine flavonoid – may protect you from damaging free radicals. There is 47 times more anti-oxidant protection in OmegaGen NKO than in most fish oils.

No Contaminants: As Krill are at the bottom of the food chain and harvested in the pristine Antarctic Ocean you don’t have to worry about unsafe accumulations of mercury, heavy metals or other toxins.

Sustainable Resource: Krill are a highly renewable source. They are the largest biomass in the ocean and there is minimal risk of causing them to perish from over-harvesting.

Stability: Omega Gen NKO is more stable than most fish oils due to the high anti-oxidant level. This means it won’t oxidize in your body due to rancidity.

Easy to Swallow: Sometimes I have trouble with swallowing capsules but I didn’t with these.

What I Didn’t Like

They smell fishy! This is probably a good thing as it shows they are the real deal, but I must say the first time I opened the container and inhaled, I thought I was at Sea world!

Conclusion

As a fish oil supplement I highly recommend Omega Gen Neptune Krill Oil. I am going to continue using this brand and recommend it to clients.

Click here for more information

NOTE: If you would like to do a Detox please contact me here for more information.

You know those times in your life when you’ve partied a bit hard? Maybe you’ve been working long hours and eating crap? You feel exhausted, lethargic yet anxious and frankly not on top of your game. It’s time like these that you need to Detox. There are a plethora of Detoxes to chose from, lasting from one day up to three months. But before you go launching into the first brand you come across be warned, choosing the program can mean the difference between having a Detox that rocks or having Detox Disaster.

The Benefits of a Detox

Besides the usual benefits of increased energy, clear eyes, skin and regulated moods, Detoxing has many other benefits:

• Improves our Immune Function
• Reduce the amount of toxins and pollution into our body to lessen the burden against the detoxification organs
• Promote healthy eating, nutrition and supplementation to help our body effectively clear the toxins
• Scavenge free radicals and eliminate toxins
• Strengthen body’s fight against cancer cells and generate healthy cells in our body
• Cleanse mucous, congestion, fermentation, inflammation in our digestive tract
• Purify our blood
• Reform our lifestyle addictions for sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc

Things to be Aware Of

Consult our Doctor if you are:

• Under 18yo
• Pregnant or breast feeding
• Sick or highly stressed
• Have diabetes

Some Popular Detoxes

Lemon Detox Diet: Lasting from 1 – 7 days this detox is a liquid diet whereby all meals are replaced with a lemon, Madal Bal Syrup, and Cayenne Pepper drink. They have spent a lot of money marketing this product but I question it’s effectiveness.

Martha’s Vinyard Diet Detox: This is a 21 day Detox that also replaces all meals with either fruit or vegetable juices, protein shakes or herbal teas. No solid food is recommended. Colonics, massages and other supplements sold by the company are encouraged.

The Fruit Flush: A three day Detox. However it is encouraged to do it once per week for twelve weeks. The first day Detoxers have a special protein shake every two hours. On the following two days they have 100cal of fruit every two hours in addition to a salad for lunch and protein shake for dinner.

Dr Joshi: Is all about returning your body back to it’s natural Alkaline state. According to Joshi our bodies function better if we are slightly alkaline because it improves digestion and disease resilience. Lasting for 21 days Detoxers are asked to avoid acidic, toxic and refined foods including red meat, dairy, fruit (except bananas), wheat, nuts, sugar and sweets, potatoes, coffee and tea. Instead they are told to eat from a list of acceptable meats, brown rice, fish, produce and grains.

The Detox I like to Follow

I do not advocate liquid diets which rules out three of the above four detoxes. I also feel that the best Detoxes are one’s that you can adapt into your life even when the Detox is over. Therefore I do a  fourteen day Detox using  Detox Recipes written by Nicola Graimes Combined with a Metagenics supplement called Thermo Phase. I have done this Detox over five times myself and put hundreds of clients on it with great health results as well as weight loss (the best being 11kg/24lb loss in 14 days).

How It Works

Day one: Fast day. One type of fruit or vegetable is to be eaten and only water drunk

Day two – seven: Every morning you take Thermophase (a Metagenics detox supplement) mixed with water. Follow the diet plan and recipes using the best fruits, vegetables and superfoods. Please be aware that the following foods are not allowed and the only drinks allowed are water and decaffeinated herbal teas:

• No caffeine
• No alcohol
• No meat
• No dairy
• No added sugar
• No wheat (bread pasta etc)
• Nothing processed
• Basically it’s fruits and vegetables for the week and not much else

Day eight – fourteen: Same as above but introduce yoghurt and starchy vegetables such as potato

Lifestyle Factors to Accelerate the Detox

Epsom Salt baths: One of the fastest ways to absorb Magnesium is through the skin, so an Magnesium Sulfate (aka Epsom salts) is a relaxing, effective way to improve your magnesium levels.

Dry Skin Brushing: Fot those of you struggling with cellulite or dull skin, dry skin brushing stimulates blood circulation to the surface of the skin which not only clears out toxins that are stored in subcutaneous tissue,  but it also stimulates your endocrine system which is crucial for detoxing.

Herbal Tea’s: As good as Green Tea is, it contains caffeine so avoid it during this Detox. My favourite Detox teas are Rooibos, Roasted dandelion, chamomile, peppermint and Ginger tea. There are many to choose from so try a few and use them to curb your appetite.

Gentle Exercise: Being a  fitness nut I know how hard it is to hear the dreaded ‘R’ word – Rest. But throughout this Detox it is what I recommend, or at least slowing right down. You will be eating less food than normal and the aim is to keep stress on the body to a minimum so adjust your routine to match how you are feeling. If you are feeling energetic and strong then partaking in a class such as Body Pump, Yoga, Pilates, or Body Balance is fine. If you are feeling weak, then some gentle walks and stretches at home will suffice. Try to do something gentle for 20-30 minutes every day.

Mediation: To distress the mind and feel emotionally centred You may want to meditate. If you don’t know where to begin I suggest downloading some meditation podcasts. My favorite is Meditation Oasis in Itunes. You can watch my video blog about it.

Choosing The Best Time to Detox

In an ideal world, you would take time off work and do your Detox in a relaxed state. That isn’t always possible so make sure you choose a time when you can do the following:

• Get 8 hrs sleep every night
• Make some time for meal preparation and food shopping
• Make some time for gentle exercise and meditation
• Cancel as many social engagements as possible and buy a good book
• Be prepared to feel lethargic in the first few days
• If you can tie your Detox in with some self reflection activities such as Goal Setting, you will feel even more invigorated by the end of your Detox

If you would like to do my Detox please email me ab@ameliaburton.com.au and I will send you more information.

Choosing the right snacks for low calorie diets can be really tricky. They need to be tasty, nutritious, filling, and easy to prepare. Here are my favourite 150 cal snacks (600kj). Please note to convert KJs into Cals divide by 4.

Nutrient Dense Whole Foods

• Fruit:
  • One banana and a peach,
  • small-med mango,
  • large orange
  • 15 x medium strawberries, ½ cup blueberries and a dollop of LF yoghurt
• Nuts: Note nuts are a risk. They are VERY high in fat and more-ish. I don’t recommend them unless it’s a sprinkle in salad.
  • 20 almonds
  • 12 walnuts (1/2 nut shaped like a beetle)
  • 15 cashew nuts
  • 40 pistachios.
• Vegetables:
  • 3 medium carrots,
  • 3 x 15cm celery sticks filled with cottage/cream cheese or ricotta + a few raisins.
  • Capsicum with cottage/cream cheese,  ricotta or a low fat dip.

Protein Rich Snacks

Protein Shakes

My Favorite protein powder is Complete as it is also a multivitamin derived solely from whole foods. Order here.  Most companies suggest two scoops but for calorie counting purposes, stick with one scoop. Be sure to measure your ingredients the first time you make it to make sure you don’t go over 150 cal.

Cherry Ripe Bomb (protein shake)

• 1 scoop protein powder,
• 1/3 cup frozen mixed berries (frozen raspberries better but can be expensive)
• ½ cup LF soy/ricemilk/ LF milk
• Water as needed
• Pinch of nutmeg (optional)

Mix with a stick blender. Should be thick like a thick shake and if your protein powder is chocolate it will taste like a cherry ripe!

Banana Smoothie (protein shake)

• 1 scoop protein powder,
• ½ banana
• Dollop of LF yoghurt
• ½ cup LF soy/ricemilk/ LF milk
• Water as needed
• Pinch of nutmeg (optional)

Mix with a stick blender. Serve with ice cubes on a hot day

Protein Bars

My favorite is Aussie Bodies Protein FX (choc cherry). However I only eat half a bar as a whole bar is 377 cal. Order Here (although sometimes it’s out of stock and wont appear). Protein FX Low carb is lower in Cal (209) so either have a smaller snack for your other or give someone a bite! Order here

Yoghurt

• Valia Low fat (LF):
• Jalna LF
• Yoplait LF
• Ski Delight

Tip, choose lower sugar such as Jalna and choose the individual tubs for convenience and portion control.

Tinned foods

• Tinned Tuna: There are lots of low fat (ie tuna in brine/springwater) tuna varieties out there. My favs are lemon and cracked pepper or sun dried tomatoes. Just don’t scoff one before a one-on-one meeting!
• Baked beans: Not only an awesome snack but also a great breakfast. Be aware that they can be high in salt so if you suffer from high blood pressure steer clear.
• Be Natural Trail bars: Museli bars
• Tinned spaghetti
• Fruit (see nutrient dense whole foods)
• Toast with jam (no butter) or cottage cheese, or sliced tomato, scraping of avocado.

Carbohydrate Rich

• Be Natural Trail bars: Museli bars
• Tinned spaghetti
• Fruit (see nutrient dense whole foods)
• Toast with jam (no butter) or cottage cheese, or sliced tomato, scraping of avocado.

There are plenty more out there. What are your favorite low calorie snacks and which ones fill you up for longer?

Protein intake is a passionate topic. Read any body building website and you will be bamboozled by the latest and greatest protein supplements. Then there are the other punters who cry that we are eating too much protein and our health will suffer. So how do you sort through the contradicting press and how much protein do we really need to look great, and feel healthy?

Recently I came across a comprehensive article written by The Fitness Spotlight on Protein intake per day. If you are looking for some more detailed insights, read their article. It details techniques such as protein pulsing and intermittent fasting as well as analysing some recent data.

Why is Protein Important?

It is literally the building blocks for your entire body, from your hair to your toenails, muscles, tendons, ligaments organs, the list goes on. If you aren’t getting enough protein, your body will not rebuilt itself effectively, leading to muscle atrophy, depleated immune system, and potentially Sarcopenia. Many people train extremely hard to build muscle or get faster, however if their protein intake is inadequate they will not see the results their hard training warrents.

According to the Australian Institute of Sport (AIS);

“Protein is an essential nutrient in the diet, being used to manufacture body proteins that have important structural and functional roles. Structural proteins are needed to build connective tissue, cell membranes and muscle cells. Regulatory proteins act as enzymes or transport vehicles. Proteins are made up of various sequences of about 20 different amino acids. Eight of these amino acids are essential and must come from the diet. Some amino acids are used as a minor fuel source during exercise.”

How much protein do we need?

The following table gives you the current guidelines for daily protein intake. Research for this table is taken from the AIS and CSIRO.  They are the current guidelines to help you determine your optimal daily intake of protein. It is calculated in total grams per kilo of body weight per day. Simply multiply the below figures by your body weight or click on this calculator for an easy estimation:  Note if you use imperial measurements the calculator will accommodate you.

Source: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006 via Australian Institute of Sport (AIS)

Best sources of protein:

The ideal sources of protein comes from organic, whole foods. These are some moderate to low fat foods containing the best sources of protein. Each item/quantity contains 10g protein. Try to have something on this list in every meal:

Sample Nutrition Plan – High Protein

So how does all this look in the kitchen? Is it really that hard to ramp up your protein intake? Below is a sample diet for a 75kg person on a 1500cal/day diet. It represents 1.7g protein/kg/day. This would be ideal for someone exercising hard, trying to lose fat whilst build muscle.

As you can see it is not hard to increase your protein intake whilst keeping your calories down. But be warned many high protein products come with a higher fat content so don’t fall into the calorie trap in your quest to harden up!

Do you sometimes feel uninspired to train? Even with a goal or event in mind, you still find yourself training without gusto or skipping sessions. One way to snap you out of this very vanilla phase is to land yourself a training buddy. Like any healthy relationship there can be ups and downs, but the journey is always much more fulfilling when you are sharing it with someone.

Recently I ran the Melbourne Marathon. I had the most incredible weekend, not just because I scored a PB of 3hr 16min but because I shared the experience with my new training buddy Michelle Bridges. Although we’ve been friends for many years, becoming training buddies was quite left field.

Mish and I had a long lunch one day, and after a few cheeky wines, she started heckling me about running marathons. “Put your money where your mouth is girlfriend!” I said. “You think you’re pretty fit? Lets see you run 42km..! In fact come and run 22km on Sunday with me and the STaRs. That’ll sort you out!” The conversation continued along that path for quite some time until other patrons were clearly disturbed by our rowdy behaviour.  I got a sheepish phone call the next day asking if she really had to come running at 6am on Sunday? I insisted that she join us and thank God she did!

What is a training buddy?

Most people think of a training buddy as someone that you actually train with, but this isn’t always the case. A true training buddy is anyone who is committed to your journey to the same degree (sometimes even greater) than you are. This could be a running partner but it could also be a family member, a trainer, your twitter followers, or a website forum buddy. Many people think their training buddy should be fitter or more experienced than them, but I argue that it can be even more fulfilling to mentor a newby who will gain so much from your experience.

The best training buddies:

• Need you just as much as you need them
• Are reliable
• Always encouraging
• There for support when you need it
• Tell you to harden up when you are wimping out (in a caring way of course!)
• Assist you with programming and advice
• Competitive but in a healthy, sportsman-like way
• Hold you accountable for your sessions
• Make workouts much more enjoyable

How to get the most out of each other:

Woody Allen once summed it up saying “eighty percent of success is showing up.” For exercise this is also true. One of the biggest benefits of your training buddy is committing to your training sessions. If you tell someone you are going to do it, then you really have to do it. Whether they are physically with you or not, if you’ve committed to your sessions that week, you don’t want to let them down. Besides commitment training buddies should also;

• Hold each other accountable for training sessions
• Phone/email/text after each training session. Not only will you try harder knowing you are relaying your workout, but it will inspire them to get up and do the same.
• Send motivating/educational material over when you stumble across it.
• Don’t let injuries/illnesses affect the relationship, you can still assist each other, even on the bench
• Be training for the same or a similar event.

How to find your training buddy

If you belong to a gym or a running group you are already halfway there. I am sure many of the people you chat to at the various events would make perfect training buddies. Start by swapping email addresses or phone numbers, drop them a line a few days before a session to see if they are coming, send them some interesting running info such as websites or articles. If you both sign up for a similar event, get busy getting involved in each other’s training. Before you know it, you have ‘buddied-up’ and are well on the way to receiving the benefits that follow. Fitness level, age, gender, all that jazz can be thrown out the window. Are you both keen? Do you get on well? Who cares if you aren’t actually running together, you can still support each other! Twitter is a great medium for this. When I ran Boston Marathon on my own last April, I searched “Boston Marathon” in twitter and started following lots of people who were tweeting about it. I got so much support and help that way.

Michelle and I buddy up for Melbourne Marathon

After two Sunday’s with my running group the Sydney Striders, one 22km (13.7mi) and one 30km (18.6mi), Mish had been bitten by the striders bug. I double checked she wanted to run the marathon. Yes. We shook on it. Melbourne here we come. With only 6 weeks to prepare, it was straight into the heavy stuff. I set Mish a training program of 80kms (50mi) per week broken up into one sprint session at the oval, one 30km run, and various other tempo sessions. Usually my marathon programs start 16 weeks out so it was pretty heavy going on both of us at first.

The only time we trained together was the Sunday runs, the rest of the time we trained alone but would be calling or texting most days. I remember one morning when I was seriously thinking of ditching my sprint session, then I received a funny text from Mish, something along the lines of “Faaarrrrk those sprints. I’ve coughed up a lung! I can’t believe you’ve made me do this – but I love it!” How could I have slept in? So off I went to cough up the other lung and hold up my end of the bargain!

We had our moments, never with each other but certainly with training. Mish missed an all important ½ marathon one day, miscalculating the traffic. I completely forgot about daylight saving and left her high and dry (actually wet) on our last (rainy) 30ks before Melbourne. We had dust storms and bad weather, Celebrity Masterchef and all sorts of distractions but with the support of each other, we remained focussed on the race. The beauty of the Sydney Striders is that when one buddy can’t be around, there are others to lean on.

When it came to marathon weekend that’s when a buddy really comes in handy. From carb loading to laying out our clothes. From bib collection to bag drop off, having a buddy to help navigate the complexities of race day is very comforting. The only thing we weren’t able to help each other with was attempting to walk down stairs after the race. There were no pillars of strength when it came to tackling those stairs! Before the race, Mish said she only ever wanted to do one marathon, but since then she tells me she has actually been missing her Sunday runs and all the great (she may have said insane) people who make up the Sydney Striders.

So for anyone out there who suffers from the dreaded de-motivation virus, inject some fun back into your workouts by finding yourself a training buddy. Who knows what they’ll inspire you to do or could it be the other way around!

Do you have any good training buddy stories? Have you ever mentored anyone?

Editors Note: This post is written by our elite performance specialist Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. He is currently completing a Post Grad Diploma in Applied Science (Elite Sports Training) and will go on to do a Masters in Recovery.

The well known “30 minutes a day” exercise guidelines were released back in 1995. These guidelines have recently been updated and new guidelines for physical activity  were released by the ACSM.

The ACSM is the American College of Sports Medicine. It is the peak body for sports medicine in the world and is the  largest sports medicine and exercise science organization in the world with more than 20,000 members.

The new guidelines for health adults under 65 years are:

• The basic recommendations are:
• Do 30 mins 5 days a week of  MODERATE intensity cardio or
• Do 20 minutes a day of VIGOROUS intensity cardio, and
• Complete STRENGTH training twice per week

Quite an update- and keep in mind these are the minimum  levels recommended for an average adult to  maintain health and reduce the risk for chronic disease. If your goal is weight loss then they expand these basic levels out to 60-90 minutes of activity per day.

Definitions:

Moderate intensity- this is hard enough to raise a sweat and increase your hear rate but you can still talk. As a guide your hear rate would be 100-130 bpm

Vigorous intensity -  this is an intense cardio session. Your hear rate would be higher than a moderate session and you could NOT hold a conversation. As a general guide your heart rate would be 140 bpm plus.

Strength training - the ACSM  defines as 8-10 different exercises with 8-12 repetitions completed of each.

Changes to the 1995 guidelines:

1. Moderate intensity exercise has been clarified to set a recommended minimum- ie 5 days per week.
2. Vigorous exercise has been specifically incorporated as crucial
3. The light  daily activities of routine life are not intense enough
4. More is better- the fact is emphasised that these are the minimum levels. Exceeding the minimum levels further reduces the risk of chronic disease and improves health. There is a clear dose – response relationship.
5. Strength training is now included and recommended to be completed twice per week as a minimum.

Tips to meet these guidelines:

• Short bouts - You can accumulate 30 mins in short bouts
• Mix it up – combine moderate and vigorous intensity into the one cardio session. Eg you can walk and jog together in one session or walk and climb hills or stairs to increase  the intensity
• Get organised – Set a schedule to set aside a specific day and time to exercise each week.
• A gym is not a necessity- all they suggest you need is a good quality pair of shoes, a plan, some guidance and motivation!
• Get the whole family involved- parents, spouse, kids and friends can all make good exercise partners.
• Variety - Higher intensity physical activity can be accumulated through a variety of activities- do not fall into the trap of thinking you have to run to get your heart rate up. Think outside the trap of the boring “I have to go for a jog.”

As an exercise coach I am happy to see the levels of intensity be specified very clearly as well as the introduction of a strength training recommendation. I believe most people live their lives in 1st or 2nd gear to use a car analogy. You need to get your engine into 3^rd, 4^th or 5^th gear occasionally too. Your body uses different energy systems and different chemical processes at different intensities and all should be used across a week.

I am very strict with all my clients to get some strength training in their week. I have seen some great results from strength training on a variety of clients from teenagers to several clients in their 70’s and 80’s. strength is crucial at all stages of life. It leads to good posture, stability and  independence as we age as well as stimulate healthy lean body mass and tissue for many positive health benefits.

So what does this mean for the average person?

Most people I consult with or talk to are active – vey few people are not aware of the health benefits of regular activity BUT these new recommendations define clearly WHAT  and well as HOW OFTEN we should be active. The minimum is 5 days per week up from 3 days and the type and intensity of the activity have  also been specified. What will surprise some people who go for a brisk half hour walk three times per week is they are NOT meeting the MINIMUM levels of exercise.

How many people do you know who meet the minimum requirements?

This post is written by our elite performance specialist Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. Should you have any questions for Andrew, please direct them to the ‘Ask Me’ section of www.ameliaburton.com.au

Editors Note: This post is written by contributor Gina Ryan. Gina is a licensed nutritionist and Wellness coach from Hawaii. Read her Bio on the About page or visit her blog Lunch Without Ed.

Depending where you live in the world you may be swimming in tomatoes right now. Traditionally the overabundance of tomatoes leads to the process of cooking sauce and canning it for the months to come. When the more intricate process of canning is not available it is perfectly fine to freeze your sauce and enjoy it just the same. This post explores the health benefits of tomatoes and shows you how to make your own tomato based sauce from scratch.

If you don’t have a favorite sauce recipe or if this is the first time you may be considering this delightful kitchen project here is a great marina sauce recipe. It even has instructions on how to take out the seeds if this is your first attempt.

Cooked Tomatoes Powerful Benefits

There is something really special about your own homemade sauce and there is something even more special about the cooked tomato!

We have been aware of the wonderful health giving properties of the tom as it contains lycopene, the photochemical which makes them red but which also has significant antioxidant properties.

Lycopene is know as a  carotenoid with some other nutrients in this group like beta-carotene and retinol, which are both found in carrots. Lycopene, in certain foods, is the coloring agent. It also does not have the vitamin A characteristics that beta-carotene and retinol do, but is fat-soluble (so be sure you have some olive oil in  your sauce or your body won’t be able to absorb the lycopene as well) similar to vitamin A. The power of this antioxidant, lycopene is made even more powerful through cooking.

Tomatoes contain 3.1 grams per 100g and watermelon 4.1 grams per 100g of lycopene. Tomatoes also contain amounts of Beta Carotene (which can be converted to A-Carotene) and vitamin C, which fight free radicals in the system. For cancer protection and overall health benefits, tomatoes are a powerful and easy to incorporate into your meals.

What do Tomatoes contain that makes them so good for us?

• Lycopene: Powerful antioxidant that has been linked to preventing skin damage, CV disease, cancer, osteoporosis, diabetes and male infertility.
• Beta Carotene: helps prevent night blindness, skin disorders, enhances immunity, slows the ageing process.
• Vitamin C: Another powerful antioxidant. Increases immune strength, repairs damaged tissues including blood vessels, scar tissue and cartilage.

Lycopene has been considered to be helpful in preventing cancers and specifically prostrate cancer. With Italian men having a low instance of prostate cancer we can see for ourselves how helpful the cooked tomato has been for them.

Promoting health with foods containing lycopene can be easy and delightful if combined with other foods containing antioxidants to make delicious meals that help fight cancer. Garlic and onions, both containing powerful antioxidants, can be cooked with tomatoes to make a healthful sauce. You can add some red peppers to a sauce to increase the antioxidant benefit.

Making your own sauce is a healthy, fun and delicious alternative to bottled/tinned sauces when many contain preservatives and excess salt. Click here for a basic  marina sauce recipe. Or do you have another sauce recipe you love???

You can read Gina’s full bio on the About page or visit her blog http://www.lunchwithouted.wordpress.com.

Here is a hysterical clip of what not to do in the weights room. The obnoxious spotter is my personal favorite!

Don’t be ‘that’ guy!

1. The Show off
2. The Grunter
3. The Sight seer
4. The Machine Lurker
5. The Mirror Flexor
6. The Obnoxious Spotter
7. The No-Towel Guy

My Personal additions;

• The Stinky Guy
• The I’m-too-good-to-put-my-weights-away Guy
• The Shorter than short shorts Guy (doing stiff legged dead lifts)

Have you got any funny gym stories to tell? I used to work at a gym that had ’shirts off Fridays.’ It was usually only the boys who partook!

Editors Note: This post is written by contributor Gina Ryan. Gina is a licensed nutritionist and Wellness coach from Hawaii. Read her Bio on the About page or visit her blog Lunch Without Ed.

Fat. The word itself will bring up some emotion for most people and for many it isn’t pretty!  Love it or hate it we find it back in the news, now with the scientific community saying the science was not really there all along.

Take for example this quote from a recent article;

“For more than three decades, we’ve been told that fatty foods are deadly, to blame for a full menu of health hazards, from heart disease to obesity to cancer. Regularly described as the nutritional equivalent of cigarettes, fat has been the target of public-service campaigns and municipal bans aimed at keeping us slender and healthy. But a growing body of international research suggests our obsessive fear of fat may be misplaced. A high-fat diet won’t necessarily make us sick or fat; a low-fat diet may not make us healthy or slim.” from Janet Paskin | June/July Ode Magazine.

This is enough to make one think there’s a conspiracy theory out there! The reality is that things are often simply taken to the extreme. If a little is good then a lot must be great type of thinking has gotten the nutrition community into a lot of hot water.

The low fat craze began with the best of intentions and for those who were overindulging in the macro nutrient (Proteins, carbohydrates, fats), lowering their fat intake was probably a good idea. The trouble began when people began to cut the entire nutrient out of their diets. Going from low fat to no fat and fake fat -all the while the population got heavier and yes fatter. Not everyone- just those caught in the cracks. By cracks I am speaking of people who listen to the advertisers.

Reading a no fat box of cookies made one feel they could enjoy the treat free of concern of the impact it may have on their health, because low fat or non fat was the new way to be eating for weight loss and heart health. That is what the makers of the no fat cookie wanted you to believe. Yet it was not true. That box of cookies gave no satisfaction and hence the entire box could have been eaten to try to get the sense that something yummy and satisfying was just eaten and it was full of sugar.  Food consists of micro and macro nutrients and the fact is fat is one of the three macro nutrients and the health and well-being of the human body depends on a regular amount of it, the real thing.

How much fat do we need?

Guidelines suggest that 10-30% of your daily calories should come from fat. The World Health Organization recommends a maximum of 30%, whilst other health organizations recommend only 10%. A guideline is around 40g (1.5 ounces) fat per day for women and 60g (2 ounces) fat per day for men.

Nine fat payoffs

Besides making your bum look big, here are nine more productive ways your body utilizes fat.

• Brain Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development.

• Cells Fatty acids help your cells stay flexible, as well as building cell membranes.

• Digestion Fats slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present.

• Eyes Fats are essential to eye function

• Heart 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.

• Immune System Some fats ease inflammation, helping your metabolism and immune system stay healthy and functioning.

• Lungs Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.

• Nerves Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.

• Vital Organs Fats cushion and protect your internal organs.

So take another look at your fat intake and let it be from the most natural state possible, this will help eliminate the trans fats without even trying! Look at using butter, ghee, cold water fish, avocado, nuts, eggs with the yolks, coconut oil and olive oil to name a few. Using fat in a balanced manner is the key to a healthy and satisfying diet for life.

You can read Gina’s full bio on the About page or visit her blog http://www.lunchwithouted.wordpress.com.

What’s your training program like? Do you focus on increasing your miles each week, maybe a bit of speed work here and there, and of course a token stretch at the end of each session? Well hats off to you because unlike 85% of the population at least you are doing something! But whether you are an amateur runner or a competitive athlete, adding a resistance session each week might just be the thing you need to take your further, faster and with fewer injuries.  This article looks at the reasoning behind resistance training for runners and identifies the top resistance training exercises all runners should do.

What is Resistance training for distance running?

Conventionally we think of resistance training as weights machines, dumbbells, slow movements and heavy weights (with lots of grunting).  Resistance training for runners is quite different. It’s about loading the muscles in a manner that replicates running to improve their strength power, endurance and most importantly coordination. It’s about identifying the weaker muscles in the body and developing them to prevent injury. It is NOT about building unnecessary bulk or damaging already fatigued tissue and I must stress that incorrect resistance training can tighten you up and slow you down.

What purpose does it serve?

There are four key areas that resistance training will help you with: Speed, muscular endurance, efficiency of running technique, and injury prevention.

• Increase strength of your prime movers for speed and distance: The stronger your quads, glutes and hamstrings are the faster your will go and the longer you will be able to maintain your pace. Obviously nothing beats running to strengthen these,  but resistance work involving sprints, uphill and downhill running improve their strength much faster.
• Prevents injury by Increase strength of your stabilisers: Your prime movers can only work as hard as your stabilisers will allow. It doesn’t matter how strong/fit you are, if you have poor hip knee and ankle stability, you will never reach your full potential in both speed and endurance.
• Increase coordination: Similar to stability, the faster you fatigue the sooner your coordination goes. Look at a distance athlete and how smooth their running style is. That is good coordination. All muscles, tendons, ligaments and joint actions are working in smooth unison to create effortless strides. The more fatigued you get the worse these actions interrelate creating a less economical stride which slows you down and increases your chance of injury.
• Increase stride length: As you fatigue, your stride naturally shortens, your muscles tighten and you slow down. By increasing your stride length (within reason) you can maintain a faster pace and waste less energy through excessive foot strikes.

Two Training Programs for Runners

Click here for a printable program you can take to the park/oval for your resistance session. Ideally you will need a stop watch and a skipping rope, but exercises can be performed without them.

Click here for a printable program for Core Stability and VMO/Glute Activation. You will need a swiss ball and leg extension machine for these.

The below animations will help you understand the exercises in the programs. Familiarize yourself with these exercises before printing out your workout sheets:

Skipping/Hopping

Bounding

Jumping on/off step

Plyometric Lunges

Burpees

1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position. Bring your knees back in towards chest and explosively jump in the air.
3. This should be a continuous motion and be fluid.

Walking Lunges (Hand weights optional)

Single Leg Squat (Try not to hold on and I prefer foot to balance in air not across other leg)

What are the best muscle balancing exercises for injury prone runners?

Leg Extension: from 15-30degrees, toes turned out slightly, focusing on VMO activation. Light weight. 3 x 15-20 reps.

Lunges: Focus on the VMO of the front leg and glutes of the front leg. Keep your knees tracking straight and don’t let them internally rotate as you lower.

Core Stability exercises: Click here for a printable program

1. Alternating Single Leg Bridge

3 x 15 reps

2.Double Leg Pike:

2 x 2 min

3. Alternate Arm Swings and Single Leg Raises

3 x 15 reps

4. Side Raises on Ball

3 x 12 each side

Click here for Printable resistance program. Click here for printable Core and VMO/Glute activation program

For more detailed core stability exercises,  click on my core stability four part series linked here.

• Core Stability Part 1- A Remedy For Back Pain
• Core Stability Part 2: The spinal neutral test
• Core Stability Part 3: Challenging your core muscles
• Core Stability Part 4: Functional Exercises -the plank and its wacky variations
• Abdominal Exercises: Exercise Your Oblique Muscles to Get Rid of the Love Handles

Have you got any other Resistance training exercises that would be good for runners? Link to them in your comments below.