Blogged Health

My First Full Day At The New Me

Ray Kelly — Mon, 21 Jul 2008 09:25:00 GMT

I've just finished my first full day at Adro's weight loss retreat, The New Me. It really is a great place and it's so inspiring working alongside people who have really bitten the bullet and are ready to do whatever it takes to change their lives. I took 1 full session today, and also took 2 of the fitter girls for a session as well. Training the 2 girls was great as they were telling me beforehand that they are now much fitter (after being there for 6 weeks) and are having trouble getting their heart rates up enough to burn sufficient calories. I love a challenge so did a bit of an interval session and almost doubled what they'd usually been burning.

The group session was good as well, and the training comprised of a medicine ball circuit in our big sandpit (it's the size of a tennis court!). The group worked really hard. I'm looking forward to seeing the changes in them over the coming weeks.

Ray

Blacktown Hit Squad

Ray Kelly — Wed, 09 Jul 2008 09:56:00 GMT

I've been working with a number of professional boxers at Blacktown Hit Squad. These guys have shown that they are truly a bunch of professionals: listening, asking questions, and putting what they've learnt into practice.

If you get a chance to get to one of their promotions do it. I've been to 2 so far and they are great nights. The highlight of the last one for me was sitting ringside with rugby legend Jonah Lomu.

Keep an eye out for these fighter at Blacktown Hit Squad:

Laurence Tauasa

Pradeep Singh

Will Tomlinson

Kariz (Peter) Kariuki

The New Me - Weight Loss Retreat

Ray Kelly — Wed, 09 Jul 2008 09:48:00 GMT

Next week I'll be moving down to Melbourne and taking on a role at Adro's The New Me weight loss retreat. I went down on the Easter long weekend and really enjoyed myself. The guys they had staying there were really motivated to make a change and their results showed that too.

Since starting back at Easter, the guys who have visited The New Me have lost an average of 3kg each week. The systems have shown that they are successful so far and we'll looking to build on those to make a better experience for all.

Hope to see you there!

Books In Homes

Ray Kelly — Sun, 06 Apr 2008 03:55:00 GMT

I've mentioned before that I am involved with a great charity called 'Books In Homes'. It's a program where children at a disadvantaged school recieve 9 books of their choice each year. It all stems from the findings that the majority of those in prison come from disadvantaged areas, and have poor reading and writing skills. Books In Homes is all about getting thee kids interested in education, so they can make a better future for themselves.

Part of the program is the book giving ceremony, where the corporate sponsor, and a role model go out to the school and present the kids with their new books.

Well last week I was invited to be the role model at Doonside Public School. To be asked to do this was humbling to say the least, given that last year they had Michael O'Loughlan (Sydney Swans), and the Govenor General!

The coorporate sponsors for Doonside Public School are MainFreight, and they had 2 representitives from their company in attendance. It must be said that Mainfreight not only provide books at Doonside, but also at many other schools across Australia and New Zealand.

The assembly was formed and there I was standing in front of all those gazing eyes. The excitement in these kids were unbelieveable! I told them my story, about my achievements and how important education has been in my life. I explained how cool physics and biomechanics can be (Did I just say that!), and gave examples of how these subjects relate to the sports they enjoy playing. I then asked around the room, to see what they dreamt of being when they are older: teachers, archiologists, marine biologists, and captaining the Australian Rugby Team, were just a few. I remember being that old, and attending a school very similar. I really didn't want to sit back down!

The assembly finished and I was given a series of 'hi fives' as I left the assembly. We went back for some morning tea with the teachers in the staff room and I hadn't had a sip of my tea, when I was challenged to a game of handball by a group of students. I was warned that they were pretty good (and that the rules change very regularly :), but I remember being pretty good back in the day so took my suit jacket off and headed down to the 'arena'. There were 6 squares, with a line up of about 15 reserves, and apparently this is what it is like at every break. Well I held my own, but was certainly given a lesson by a couple of the older boys (Lol, 11 years old!).

The kids really seemed to love the interaction and I always had at least on standing next to me telling me their story, about where they're from, what they'd like to do in the future, or why they chose the books they did. We even had one of the more troubled students following the principal around asking a series of jokes from the joke book he had just recieved (yes, they were sick jokes, and yes I laughed at every one of them!)

I am being totally honest when I say it one of the best things I've done in years. I walked into that school thinking that I had few stressful situations to deal with during that week, but left with a whole new perspective. I couldn't get the smile off my face, and there was no event in my life at the moment that was even the slightest challenge. How could I think otherwise after seeing these kids, and the joy they had at just recieving these books?

Now I know these kids will go back to their normal lives, some probably have minimal love and supervision, or not even the essential 3 meals a day. But now they have these books, and I have no doubt that there will be some in that group that will one day look back on the Books In Homes program, and wonder where their life might've ended up without it!

I can't wait to go back!

The Best Tattooist in Sydney

Ray Kelly — Thu, 06 Mar 2008 09:37:00 GMT

Les Rice, the best tattooist in Sydney. Well I think so anyway!

I'd been looking to get a short sleeve on my arm for the past 2 years but had found it hard to find a good tattooist. Eventually I emailed Paul Braniff who is quite well known in the Australian tattoo scene. The only problem was he is based on the Gold Coast. Anyway, I was willing to travel if he could fit me in.

A few weeks after I sent the email I heard back from him telling me about Les and how he was just kicking off again in Sydney. You may have heard of the Rice name in tattooing as his father, sister, and brothers are all in the trade.

I would later learn that Les is also an award winning artist, last year winning the world's richest portrait prize, and this being a finalist in the Archibald Prize.

I had my first 3 hour sitting on Wednesday where I got the outline and shading done, and I'll be back in 10 days for the next stage. It's looking awesome so far and can't wait to see it with a bit of colour!

You can check out Les' work at: http://www.artintimidatinglife.com

So You Think You Can't Run?

Ray Kelly — Mon, 04 Feb 2008 10:02:00 GMT

The next time you use the excuse that you can't do something, have a thought about an old friend of mine.....

A few years back he was riding his bike training for a triathlon when he was hit by a semi-trailer. He went right under it and he was pretty f***ed up. He broke many bones and was in a coma.

When he came around there was little hope of him ever being able to get out of a wheelchair.

Well recently he completed his first triathlon since the accident. He still doesn't have great use of both legs but he rode his bike with one leg, swam using his upper body, and did the run using crutches.

Just think about that for a second. Completing a run (well, kind of run..) using crutches, after a long ride and a swim. Imagine how much discomfort, pain, or negative thoughts must have gone through his head during training. How many excuses do you think he would have come up with over the past few years? Who would've blamed him if he ever gave up?

It's a pretty awesome achievement but I know this is not where his story will end.

Anyway, something to think about next time your mind tries to sabotage you!

Ray

Caroline Porter's Song!

Ray Kelly — Mon, 28 Jan 2008 01:48:00 GMT

Happy New Year to all!

This is my first post of the year and wanted to show everyone a song my 15 year old niece wrote.

She learnt to play the guitar only a year ago! She had never performed it in front of anyone before that night.

I apologise in advance for the background noise in the first 1:28, but it's wiped out after that.

Check it out here: http://myspacetv.com/index.cfm?fuseaction=vids.individual&videoid=27076214

Ray

Books In Homes - Great charity!

Ray Kelly — Thu, 13 Dec 2007 20:05:00 GMT

A program to help disadvantaged children has been brought to my attention over the past week and it's something I think deserves greater support and awareness throughout the community. 'Books in Homes' was initially started in New Zealand by Alan Duff (author of 'Once Were Warriors') and is now being promoted by Brett Kingston here in Australia.

So what is it?

Basically, these guys have seen that most inmates in jail have poor literacy skills, and usually came from a family with the same problems. So what they are trying to do is break this cycle and instill a love of learning into kids whilst they're still young. Book in Homes send a load of catalogues out to a school, then EVERY child in that school gets to choose 3 books. These books are then ordered and are returned to the school with a famous role model to hand them out (sports star, media personality, etc). Each book also has the name of the student printed inside (Yes, the kids now own the books!).

And it doesn't stop there.

The kids also recieve rewards for good behaviour throughout the year, in the form of books, donated by Books in Homes. They also get to choose another 3 books each year!

Since the inception of the program teachers have reported:

increased reading ability
better behaviour at school
increased attendance

They are always looking for support as they are totally funded by donations. If you know any famous people who would be interested in helping out get them to contact Brett through this website: http://www.biha.com.au/ or if you're a business that wants to help out a wonderful program then I'm sure they'd love to hear from you as well.

Ray

Weight Loss and The Holiday Season

Ray Kelly — Wed, 12 Dec 2007 10:31:00 GMT

Christmas and New Year doesn't have to mean non-stop partying and the excess weight that goes with it. It also doesn't mean you have to stay at home and have no fun. Instead, try to choose 2-3 events over that time and have a really good time at them. Then stay focused on your exercise and diet on all the other days.

The one thing you really need to commit to is exercise each and every day. Knowing that you HAVE TO exercise will reduce your desire to have too many big nights so you'll get through this period alot lighter and healthier!

Relaxation Techniques for High Blood Pressure

Ray Kelly — Mon, 10 Dec 2007 02:33:00 GMT

When it comes to dealing with high blood pressure, stress can be an important variable. Reducing stress can be as simple as removing yourself from potentially stressful situations or even just sitting down, closing your eyes, and taking 10-20 deep breathes. Alternatively you could join a meditation group or purchase a CD or DVD as a relaxation guide.

Hypertension medications are great for getting things started but sooner or later you're going to have to make some lifestyle changes.

So get started!

New 'Omega-3 Index' to Help Fight Heart Attacks

Ray Kelly — Tue, 04 Dec 2007 06:50:00 GMT

A scientist in the US has provided doctors with a new tool in fighting heart disease. Patients tested and measured against the Omega-3 Index can have there risk determined, and then an appropriate course of action taken.

I guess the only problem is getting people to the doctors in the first place!

The federal government came up with a new initiative last year that provided benefits for those undergoing a health check at 45yrs. As a result many more people are being diagnosed early with potentially life-threatening illnesses. This gives them a much greater chance of overcoming it.

So I guess, if you won't make the time to go to the doctor at least eat more Omega-3!!!

7 Rules For a Life Worth Living

Ray Kelly — Sun, 02 Dec 2007 20:53:00 GMT

Scott Young has written an article that I think many readers will relate to. His 7 rules are very simple, yet very effective:

Are you writing the story of your life, or are you letting other people and circumstances write it for you? You might not consider yourself a follower, but here are a few signs you aren’t in control:

You don’t like your job - Maybe you picked something because it was easier or safer than your ideal career. Worse, maybe you’re just doing what your family pressured you to do.

You’re living paycheck to paycheck - The problem usually isn’t money, but your priorities. It isn’t hard for the stuff you own to turn around and own you.

You feel obligated to do things you don’t want to do. Your first duty is to yourself. You can’t save the world while you’re miserable.

Leading your life isn’t easy. It means freeing yourself from many different assumptions. That freedom can be initially terrifying and painful, which is why so few people do it. It is far easier to just follow the assumptions of society, even if it leaves you unfulfilled.

Here are 7 rules that can help you start building a life worth living: The 7 Rules

For Diabetes Patients, Meal Planning Is Key To Success

Ray Kelly — Tue, 27 Nov 2007 07:50:00 GMT

ScienceDaily (Nov. 27, 2007) — When people with diabetes are asked about the most difficult part of daily diabetes management, the answer is usually the same. People can check their blood sugar and give multiple insulin shots each day, but the greatest challenge is following a meal plan.

A person with diabetes must make food decisions quickly and accurately to maintain blood sugar control. Research has shown that those who follow a meal plan more than half the time have fewer blood sugars above the target range.

So what can people with diabetes do? Begin by setting up a daily meal plan as a guide for meals on typical days. This is beneficial in a number of ways. First, it will assure that the more than 40 different necessary nutrients your body needs are included. Have you ever gone on a vacation and made a list of things to pack? Most times, the items forgotten are always those items that were not on the list. The same is true with a meal plan. Without a meal plan, many nutrients can easily be overlooked. A balanced meal plan should include high fiber grains, lean meats, fruit and vegetables, and low-fat dairy products.

A good meal plan will provide a strategy to prevent heart disease. The risk of heart disease is a concern for all Americans because it is the leading cause of death in the United States, but it is particularly important for people with diabetes. They are two to four times more likely to develop heart disease than people without diabetes.

The foods you eat can prevent or promote the development of atherosclerosis -- a build-up of plaque, a fatty-like substance that narrows the inner walls of heart arteries. Foods to prevent heart disease are those rich in fiber, especially soluble fiber, found in legumes and soybeans, oats, brown rice, barley, fruit and vegetables. Research consistently supports the health benefits of consuming more soluble fiber. Mounting evidence has influenced the marketplace as we find many new foods manufactured with added fiber, like pastas.

Foods that promote the development of heart disease are those high in saturated fat and trans fatty acids. Most often, the fat contained in food is not obvious because you can’t see it. Some of the foods high in saturated fat include cheese, hot dogs, sausage, bacon, bologna, chicken nuggets, macaroni and cheese, French fries, doughnuts, cookies, snack cakes, potato chips, cheese crackers, mayonnaise, creamy salad dressings, cream sauces, gravy, ice cream and whole milk.

A meal plan will help establish consistency of eating habits and balance the amount of carbohydrates consumed throughout each day. This is essential in determining the amount of insulin required to keep blood glucose levels within range each day.

Studies reveal better metabolic control is directly related to regular meals. Irregular meals are the No. 1 contributor to poor metabolic control resulting in higher glycohemoglobin A1c levels. What, when and how much you eat directly affects blood sugar levels. Learning to balance food, insulin and activity helps keep the blood sugar stable and within target ranges and lowers the risk for long-term complications.

In general, a meal plan will include three meals and a bedtime snack. Some meals are higher in carbohydrates than others. In general, breakfast is the highest carbohydrate meal, and dinner has the least amount of carbohydrates. Carbohydrates consumed at meals provide the energy the body needs each day to be active, to grow (in children and youth) and maintain health.

Most of us need more energy to start our day, and much less energy after dinner. Eating too much at dinner will result in the body storing energy for the future in fat cells, thus causing weight gain. It is especially important for the bedtime snack to be consistent.

Excessive snacking is eating large amounts of food frequently. This practice will directly contribute to a higher glycohemoglobin A1c. A snack should not be the same size as a meal. General guidelines for a snack include keeping the portion under 30 grams of carbohydrates and less than 200 calories. Allow two hours between eating a snack and the next meal.

A meal plan will also serve as a map or guideline to maintain healthy weight. Over time, people with diabetes often narrow their focus of meal planning to only high carbohydrate foods. Although only some protein and very little fat turns into blood glucose following a meal, these can contribute to higher blood sugar levels. If your regular diet includes a considerable amount of protein and fat, this may require insulin doses to be increased. The practice of focusing only on foods' carbohydrate content neglects the fact that total caloric or energy intake is responsible for managing weight. All calories count. It is necessary for everyone to be mindful of all of the foods consumed, not only those that “count” as carbohydrate. A personalized meal plan provides a guideline of how much food is the right amount for each individual so excessive weight gain can be prevented.

A person cannot succeed without a plan. Unfortunately, it is impossible to maintain blood sugars within normal ranges and prevent long-term complications without a meal plan. Meal planning is the main element necessary for success. If you are striving to succeed in any area of life, you know there is a greater likelihood of achieving a goal when you have a written plan. For the person who says, “Well, one day I will...” success will always be “one day” away.

Make today that “one day.” Begin to write out a meal plan and meet with a registered dietitian. Dietitians are nutrition experts and can help develop a personalized meal plan to fit individual needs. After an initial plan is developed, meeting with a dietician two or three times a year is essential to ensure the meal plan is the best plan for success.

I have diabetes. How can eating more fiber help?

Blood Glucose Control: Fiber can slow the absorption of foods, preventing peaks in blood sugar after a meal.

Weight Control: Fiber adds bulk to foods and can help you feel full longer.

Reduces risk of heart disease: Fiber helps lower cholesterol levels, leading to a reduced risk of heart disease, a major complication of diabetes.

What can I do to include more fiber?

Add beans and legumes to your diet.

Beans and legumes can be a great addition to soups, salads or main dishes.

Choose fresh or frozen fruit and vegetables first.

Fruits and veggies in cans have less fiber.

Eat the skin of cleaned fruits and vegetables.

Include bran and whole grain breads daily.

Start the day with a high fiber cereal.

Choose fiber-rich snacks.

Popcorn, nuts, or fruits and vegetables are excellent choices.

Remember:

Drink more water to accommodate your increased fiber intake to reduce constipation.

Eat more whole foods and less processed foods.

Try to meet your fiber requirements with foods rather than supplements.

A large increase in fiber over a short period of time could result in bloating, diarrhea, gas and all-around discomfort. It is better to add fiber to your diet gradually over a period of about three weeks.

Adapted from materials provided by Pennsylvania State University.

Recipe: Thai Beef Salad with Mint and Coriander

Ray Kelly — Tue, 27 Nov 2007 06:26:00 GMT

Ingredients
24 Prawns, small
125g English Spinach
1 Tablespoon Sesame oil
Beef, rump steak 500 g
1 cup (90g) Bean sprouts
1 red Onion, small, finely sliced
1 red Capsicum, small, cut into thin strips
1 Lebanese Cucumber, small, cut into thin strips
200g Radish, daikon, peeled and cut into thin strips
1 Tomato, small, halved, seeded, thinly sliced
1/4 cup (5g) Mint leaves
1/2 cup (15 g) Coriander leaves
2 cloves Garlic, finely chopped
2 Chillis, red, small, chopped
2 Chillis, green, small, chopped

Dressing
1/4 cup (60ml) Lime juice
1/4 cup (60ml) Fish sauce
1 Tablespoon Lemon grass, finely chopped
1 teaspoon Sugar

Description
1 Chop the prawns up finely. Wash the English spinach and drain well. Trim the thick stalks and coarsely shred the leaves.
2 Heat the oil in a frying pan, add the steak and cook over high heat until medium rare, for about 1 1/2 - 2 minutes on each side. Remove from the pan and allow to cool slightly. Slice the steak thinly.
3 To make the dressing, combine the lime juice, fish sauce, lemon grass and sugar in a small jug. Whisk until the ingredients are well combined.
4 To assemble the salad, combine the prawns, sliced beef, bean sprouts, onion, capsicum, cucumber, radish, tomato, mint, coriander, garlic and chillies in a large bowl. Place the spinach on a serving plate, top with the combined beef and vegetables,

Calories          231
Total Fat         6
Saturated Fat   2
Cholesterol     222
Salt              1159
Carb               7
Sugars           5
Protein          36

Who Is Winning Your Internal Fight?

Ray Kelly — Tue, 20 Nov 2007 03:25:00 GMT

We all have an internal struggle and we each have ultimate control over the outcome, it's just that sometimes we forget.

I think this story explains it best:

_______________________________________________________________________

An elder Cherokee Native American was teaching his grandchildren about life. He said to them...

“A fight is going on inside me... it is a terrible fight and it is between two wolves. One wolf represents fear, anger, envy, sorrow, regret, greed, arrogance, self pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.

The other stands for joy, peace, love, hope, sharing, serenity, humility, kindness, benevolence, friendship, empathy, generosity, truth, compassion and faith.

This same fight is going on inside you and every other person, too.”

They thought about this for a minute, and then one child asked his grandfather... “Which wolf will win?”

The old Cherokee simply replied... “The one you feed.”