I know it sounds super cheesy, but there really is no better time than now to start working on the body you always wanted... It's a great way get in shape and meet new people while you're doing it...

Call me if you're interested in coming to this Saturday's session so I can get a better idea of numbers. Mobile: 0407 900 795

If you can make it to any of our sessions: either Wednesday lunchtimes (Bulletproof you body: $5 Lennox Gardens @ 12.20pm Wednesday) or Saturday morning session: Unleash the beast: same place @ 8am on Saturdays ($10)

Saturday's workout will be posted up soon...

This is what I wrote:

------------------------------ 

I've had a tonne of excuses from guys that could have made it to last weeks session but didn't. So if you can't make it to tomorrow's workout because you need to organise your matchbox collection, or it interferes with your daily ritual of a bucket-o-hot-chips-&-sauce... I guess we'll understand...

It's probably won't be much of an excuse next time you put your back out packing groceries into the back of the car though... Or having to prematurely end playtime with the kids because you're turning into puff, puff, puff the magic dragon...?

They guys who come to Wednesday WODs aren't iron men
They come to workout with mates. To get fitter, faster & stronger with other mates trying to do the same. They come to feel better about themselves and they do - Winners do what losers don't (cliché - perhaps...?)

Sweating's actually OK - more guys should do it more often...

------------------------------

warm up

• walk/run to Lennox Gardens
• mixed run downs (down: front. down: back...etc.)
• 50x seal jacks
• 3x shoulder charge, drop, pushup and roll
  

work out

• part 1: upper body
  • 10 countdown for log push ups, jumping jacks (eg. 10 push ups, 10 jumping jacks, 9 push ups... etc.)
  • partner assist lat pull downs
• Part 2: legs (pelvic stabilization)
  • 2 rounds @ 60secs working:20secs recovery (each side) of:
    • static lunges (5/leg and swap)
    • lying side leg raises
    • dirty dog (pissing on a tree)
    • lying hip adduction (groin)
    • donkey kick (abs then butt)
• Part 3: Abs
  • 2 rounds @ 60secs working:20secs recovery of:
    • full body v-ups
    • bicycle crunches
    • partner assist ab throw downs
      

cool down

• Turkish get-up workshop (key movements, proper technique)
  full body stretching
  

homework

• If you feel sore tomorrow make sure you continue to flush your body out with lots of water and stretches (You've stretched enough with us now tbe able tdmost of the stretches on your own...)
• If you really wanna see some strength tbe gained from doing Turkish get-ups check this out!
• for an excellent step by step break down see this tutorial over at Art of Strength...
  

Last Wednesday () After a solid warmup consisting of suicide runs, burpees, some med-ball ab work and a bit of agility ladder, I ran a mate: Chris Lilley through the following workout:

NOTE: We did do some ab work afterwards but for the purpose of a completely structured WOD we'll just count the main bit...

3 rounds of:

• 1km on C2
• 20x olympic ring push ups
• 20x kettle bell swings (shoulder height)
• 20x 20kg bar bell push press
• 20x jumping pull ups

By the end of the first rounds I think Chris was thinking that it wasn't all that, but by the end of the third round - I knew he was feeling it - excellent!

I smashed my brother: Robbo through the same workout this morning and he slept all afternoon - He's not quite as fit as Chris - but he now know's what the 'Chrisco' feels like...

UPDATE: Having run everyone but myself through it I decided that I should probably give it a go and had a decent crack at it tonight: So Chris, next time you wanna have a go at this the number to beat is 21:45 :)

• mixed shuttles inc. side, forwards, backwards, tapioca with 5,4,3,2,1 burpee countdown

Workout:

• 2 rounds 40secs:15sec rec/trans (should have made it 3 - oh well next time then) of:
  • bosu ball push up (feet on ball)
  • 2kg med ball box squats (milk crate)
  • Abs:
    • 4kg med ball toe touch crunches (start behind head)
    • plank: center
    • plank: left
    • plank: right
    • v-ups
  • ropes gone wild (kneeling to standing); or
  • tyre drag row
  • farmer walk (2 x 20 litre jerry cans)

cool down:

• full body stretching

Homework (stays the same - always):

• If you're hurting anywhere tomorrow make sure you stretch it out
• drink lots of water: it's great for flushing your body out.
• Eat well and you'll recover well too.

Like I mentioned earlier we probably could have gone for that extra round to make it 3 - but we're still all getting the hang of it - so next time boys... next time... At least I remembered the abs today :)

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - The ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

I totally apologize for forgetting our abs station (I did have in in my original set up - but for some reason I just left it out - doh!)- Thanks Keith for pointing that out at the end of the session - My bad - but don't worry - I'll make double sure I remember it for our next WOD :)

Warmup:

• walk/jog to Lennox gardens
• 5x suicide runs with 5, 4, 3, 2, 1 burpees after each + 20 jumping jacks

Circuit:

• 3 rounds @ 30sec working:15sec shuttle run/recovery of:
  • push ups
  • med ball squats
  • kettle bell swings
  • tricep dips (on flat bench)
  • ropes

Cool down:

• Walk it out + stretching
• Walk/jog back to library
  • -- Keith mentioned that it might be worthwhile saving our abs until the end of the workout and then taking some time to focus on and isolate the abs to finish it off - so we might try that next session...

Homework:

• If you're hurting anywhere tomorrow make sure you stretch it out
• drink lots of water: it's great for flushing your body out.
• Eat well and you'll recover well too.

Awesome work today boys!
You all worked hard and with great technique too!

Thanks Jase for the pics:

nice.

from Crossfit Sydney

"The economic downturn is forcing people to re-evaluate priorities.  The age of materialism is coming under increasing scrutiny, if by nothing else than necessity.  People simply don’t have the means to fund excessive indulgences the way they once may have.  So what now?

Evidence shows that a growing number of people are now putting more value on health and physical well being. (OK, maybe not hard evidence, but I asked a couple of friends and that is what they told me.)  If the rising number of participants in athletic events such as 10-Ks and marathons is any indication, some might say this trend started a while ago.  No doubt the economic crisis is forcing the issue.  Maybe this is just the type of rescue plan (er…stimulus package) the country needs.  Anything that gets Joe Plumber off the couch and exercising is a good thing, right..."

Read the whole article on Dean's blog ->

Well go grab yourself a copy of October's Australian Men's Health and check out page 46 (in the Compass section...) because yours truly's in it. Yay!

Unfortunately it's got a pic of Craig Lowndes on the Front (I was actually really hoping for someone like Eric Bana... but I guess you can't have it all? WT?)

With photos and everything it's pretty much got the original letter that I sent in it's entirety. For the original letter check out an older post: Gutless Wonder

I've managed to drop a couple of kilos since then and I'm now hovering around 82KG. The combination of consistent running and a vego diet has seen an additional reduction in abdominal fat - So if you really want to loose it - start running and get in control of your eating habits :) 

We warmed up and started the race together but about 20 metres from the finish line he he went into cardiac arrest and died.

I had the opportunity to speak at his memorial and this is what I said:

You better believe this guy loved running - he was a natural

When I first approached Geoff to start running I was like "OK Geoff, you wanna get fit? - Start running with me... Let's do it..." and he did.
He totally backed it up - I haven't seen that level of commitment from any mate, to so absolutely hook in and to come out at 5.30am in the morning, 3 times a week, in the middle of winter. Incredible.

There was one particular morning that I remember vividly.
We'd successfully completed our Monday and Wednesday 7K sessions (both under 37 minutes). On Friday, after we got out the car, and there was just this 'vibe' in the air - that something special was possible - we both picked up on it. The possibility of beating his previous best time - we were wired - it was kind of electric...? I explained to Geoff that if we pushed hard I thought we could blow his previous 36min time out of the water - He agreed and you should have seen this guy, he was super confident. We were gonna push it the whole way to see just how fast we could go. We set out hard and half way round he was still a man on a mission. A mission to smash his PB which seriously wouldn't have been set more than a couple of days previously - we stuck to our game plan just about the whole way around and it wasn't until about the last K that he started to flag - I kept on his back though, encouraging him, telling him not to give up and that "seconds were at stake..." - I was like: "cmon mate, you can do it, keep pushing - sure you hate me now (for hassling him) - but in five minutes you're gonna love me..." Well he did keep pushing and sure enough when we raced past hungry jacks (the finish line) with a time of 34.30 - he was ecstatic! Between both of us huffing and puffing there were heaps of high fives, air punches and back slaps - he was so juiced! he'd done it! After a bit of cool down we walked back to the car. As we started stretching he said to me "Ben, thanks for that... thanks for pushing me - I love running..." I swear on the day it brought tears to my eyes but I laughed it off with "Oh my little Geoffy's growing up...."

I know he called his dad to keep him up to date with his running - he always wanted to make his dad proud. He'd always let me know when he'd called his dad to let him know about his latest running feat or best time - I'm sure Keith is proud and you should be - your son was a true champion!

On the way back home the gold just kept on coming...
Earlier in the week, Kerryn had instructed Becca to pass on the message that she was going to get Geoff to beat me up if I didn't show up to a BBQ scheduled over their place on the weekend. She had no idea what had subconciously just occured - but as Geoff relayed the story it was hard for him to contain his pure delight. It made him so proud - he felt that for the first time in their relationship she was talking about him like a man, "Kerryn said that I was gonna beat you up...." he was so juiced. He was becoming "the man of the house" and it was easy to see. As his self confidence grew, Geoff started to act like the man he really was. He started to own it. At the time I don't think Kerryn had any idea just how much something like this actually meant to Geoff. It was massive - I was so stoked and this time, the tears came - everything that I'd be trying to build into this guy - was coming to fruition. He was unstoppable. It had kind of became a mission of mine to build him up. Not just physically but emotionally too. I believed in this guy and when he started believing in himself - he just took off... He went from strength to strength both physically and emotionally.

In the last 4 weeks we trained, we swapped out our Wednesday morning runs with strength sessions and Geoff absolutely loved it. We weren't training for anything in particular - we were just working out to get fitter and stronger. He pushed himself so hard (yeah I pushed him a little too) and if he was totally exhausted after a session - he was stoked, because he knew he'd given it his all. Geoff was the real deal - If you ever wanted to see someone fulfilling their potential - he was the guy.

We use to joke about using our winter runs and workouts to buff up for summer time so we could bust out the red speedos and run down the beach to the BayWatch theme song "I'll be ready..." Kerryn was originally mortified at the thought - but as Geoff's fitness level grew and his physique improved I know for a fact that the only reason Kerryn wouldn't have let it happen was just so she didn't have to fight off all the girls perving on he hubby.

Spending time with Geoff has been one of the best things in my life. I loved that guy and I'll miss him like crazy - I keep waiting for his next SMS confirming whether or not I'm gonna show for tomorrows frosty, 5.30am lake gininderra run. It still doesn't feel real. The last time I saw this guy was on the start line for the Canberra Times Fun Run - I was going over my mental race plans, sorting out "power" songs on my iPod when he tapped me on the shoulder, reached out and shook my hand "Good luck" he said. "You too buddy..." I replied "you go hard man..."

He's been a massive part of my life - he was there for my wife and kids when I wasn't and he readily accepted me as a mate when I finally sorted my shit out. You'd better believe that Becca and I'll be there for Kerryn and the kids now he's gone - and I'm sure Kerryn & Zach know that.

Over the last few weeks, the combination of having to move house, a new fitness course and freelance commitments have pushed all the fun stuff to the side (eg. blogging) While I have managed to keep running (bring on the Canberra Times Fun Run this weekend...), I've also managed to stick to (apart from a couple of minor deviations) my lacto-ovo (as i now know) vegetarian diet. As a matter of fact, as busy as things in my life have been of late, I'm actually feeling better than ever.

To the mates I've been swearing black and blue to: about a great new post in the works - here it finally is:

My wife and I recently flew up to the gold coast for a 3 day get away. We stayed smack bang in the center of Surfers Paradise and while the view from our hotel room was fantastic, the food and coffee was, well pretty average. The Gold Coast is over rated (every one I spoken to since has been like: "yeah what exactly were you expecting, didn't you know that...") I guess next time we want to escape and experience nice food and coffee we'll go to Melbourne.

While we were waiting for our flight in Sydney airport we stepped into the Virgin bookstore for a quick gander. Now when I go into a bookstore I'll always head for the fitness/health/wellbeing section (yes, this is generally where you'll find self help books... and no, I'm not someone who shrinks to avoid getting seen there by someone I know...some of the books are actually pretty awesome and there's certainly a few I'd recommend to different people I know...) I love looking at 'healthy food' recipe books as well as books on the human body. I also like to have a giggle at the 'shiny' books and mags offering the latest and greatest sure fire, super-quick ways to loose weight... One such book (or at least it looked like it at the time) caught my attention - It was pretty hard to miss. It was entitled 'skinny bitch', and the blurb on the front cover read:

"A no-nonsense, tough-love guide for savvy girls who want to stop eating crap and start looking fabulous!"

I thought to myself (probably even out loud): "Oh here we go again... Let's see what crazy new diet these chicks are peddling...?!" and I was convinced that going to be able to have a laugh on them. As it turned out I couldn't have been more wrong. After flicking through the first couple of pages I was in shock - I mean, I totally expected some weak-arse, fluffy 10 day diet book for ignorant, stuck up women... Damn was I wrong - The first couple of pages of this book were filled with the most refreshing tell-it-like-it-really-is, punch-you-in-the-face call to action I've ever come across - After reading the smallest amount it I realised I've been searching for it for ages...

I just have to share the first couple of paragraphs from the first chapter (entitled 'Give It Up') I'm not sure of the legal ramifications but I swear if you hear this - you'll want to go out and buy it... So I guess I'm doing the authors a favor right...?

Now I can only assume when the refer to alcohol, they're referring to spirits. But regardless of the fact, you've just got to admit that that was super refreshing! Save all the fluffy bullshit and just come right out and say it: "Healthy = skinny. Unhealthy = fat." Bang! In your face. This delivery style runs throughout the entire book and I fricken loved it! I love the way the authors of the book try to get their message across. They talk to you like they're your best friend, not ashamed to tell you how it is. If you don't mind a bit of potty-mouth language (my wife has her reservations...) - and once you've regained your composure after the inital verbal assault, the inner pages of this book give way to substantial, statistical and scientific content supporting the claims and recommendations of the authors.

I'm not going to summarize the key points outlined in the book but I will say that it's a hilariously entertaining read that offers a truly refreshing take on the concept of 'what you put in is what you get out'. Go out there. Buy a copy, read it and than pass it on to a mate. Or email me and I'll stick you on the my waiting list for it.

I met up for a coffee with my dad the other day and I guess he caught the full brunt of one of my rants...

Per capita, Australia rates as the second most obese country in the world (after the US) and shockingly this is a well known fact for Australians. We know it because it's on the evening news and in the papers. We know it yet do nothing about it. People just keep getting fatter? I remember back when I was in primary school, in high school even... when at most there might have been one or two fat kids in class.

My 7 year old daughter's in year 2 and every time I drop her at school I'm shocked and horrified to see her classmates - easily two thirds of these kids are overweight. Right now kids are getting massive! Clothing sizes are even starting to change to allow for this - That's right - just so a child doesn't experience any negative feelings over not fitting into their school uniform they super-size them - WTF?! Maybe, just maybe, there's another problem that we're not addressing here? Hmmm - let's think about that for a while.... It's hard to get angry at the kids though - it's not their fault - It's not like they're responsible for going out and getting the weekly groceries... Cmon parents! For god's sake stop feeding your kids shit and set a good example! If you eat right they'll eat right. If you exercise regularly they will too. Get outside and play with them! Don't get an xbox, get a fricken trampoline or a bike! and get on it and show them how to use it!

You better believe I'm keen to get into schools to educate and inspire kids to eat right and exercise regularly but how I am I supposed to have any impact when their parents (who it would seem don't care... I mean they just mustn't?) have had a 5 year head start in teaching kids how not to eat and that exercise doesn't really matter. It totally get's me all twisted up inside, I get so frustrated - I mean seriously, I want to help but what can one guy do? I want to change the world. I want everyone I know to experience just how fantastic life can be when you're feeling fit and healthy. I want to inspire thousands to make that decision to step up and take physical responsibility for themselves, starting by setting a positive example for their children. But it all seems impossible when you look at the sheer scale of the problem... Where am I even supposed to start? How is this little fishy supposed to convince the rest of the ocean to wake up?! Sometimes I feel like giving up!

Enter dad

After ranting on for a while and working myself up into a frenzy, dad decided to finally step in.

He explained that as overwhelming as the problem might seem, it wasn't worth giving up, that I should continue in my fitness crusade reaching one person at a time and that while it was very possible that I could become the next fitness guru to change the world, it was equally also very possible one of my existing or future clients might become a that fitness and health world changer.

Dad's recently spent some time reading the biography of Anne Sullivan: Her horrific childhood and the eventual personal triumphs that lead her to become the teacher of one of history's most influential and inspiring women; Helen Keller (and if you don't know who Helen Keller is - tsk, tsk... google it!) When you remember the great people through history that helped shape and change humanity it's easy to forget that at one point or another these people actually received training and/or were inspired by someone else who wasn't famous. It certainly made me think for a while - and finally, I got my juice back again... Hey, I might inspire or train the next fitness and health world revolutionary... Yeah I could deal with that :) Crisis averted. Running on all cylinders again:)

So if you're out to change the world here's a couple of points to remember:

• keep believing in yourself and your cause.
• keep practicing what you preach - set the example!
• go have a chat with someone that's been around longer than you (wiser) - they might be able to offer another point of view
• be content to change the world one person at a time - you just never know what can happen...?!

I've been listening to Anthony Robbins recently and for anyone that doesn't know: he's fricken awesome! He gives you real, no BS tips and techniques to achieve more in life - It's great to start a course where the instructors back up everything he's saying - it's hard not to get excited about hanging out with the guys who run this place! I know without a doubt that I have so made the right decision to start this course and the next challenge is going to be finishing it...

Obviously I'm not going to give you all the juicy details - but by sharing some of the key points covered in last night's session, it's going to reinforce my learning - Tony Robbins said that if you listen to something and don't write it down, you can forget up to 80% in less than 3 days. The stuff that Danny (instructor) spoke on last night isn't just applicable to the course but it's massively important in life! so of course I'm going to write it down - here goes:

The 4 steps to success

1. Inspiration - you don't have to be the best to inspire people - but you do have to care - what is your inspiration?
2. Motivation - surround yourself with the right tools - others who are heading in the same direction
3. Perspiration - It isn't going to be easy, you're gonna have to work hard for it
4. Dedication - Never give up - it's way too important!
   

Re: Inspiration:
A personal trainer needs to be able to inspire people, and I know I'm able to do this. I've had mates who struggled to run 500 metres now punching out solid 10Ks and thanking me for getting them into it. Another mate who's been watching my weightloss progress (he knew how fat I used to be) has been inspired to do the same. I've seen a close friend achieve greater self confidence and this continues to develop as we continue to run/workout together.

extras:

• be professional - This includes being punctual and well presented. First impressions count.
  

3 types of people

• climbers
• campers
• pullers
  

Climbers
goals = mountains - climbers climb mountains (achieve goals)

• climbers always look up - they're driven
• climbers are always proud of what they've done - these guys write books about it alll the time
• climbers help others to achieve their goals - when you help others to achieve their goals you achieve yours
  

extras:

• next time you greet someone say something positive - say something positive everytime (be sincere - don't fake it though...)
  

Campers

• camp because they're comfortable with where they are
• campers don't take risks - so they don't learn and grow
• they get bored
• campers live in regret - the spend a lot of time saying "what if...." and "if only I had of...."
  

Pullers

• Pullers look up - but they're jealous
• rubbish others to make themselves feel better
• do not surround yourselves with these types of people - they will pull you down!
  

Questions

• Who do you surround yourself with?
  

One things for sure: I'm gonna love this course. After the first session - I've already checked half the boxes! This is what I was meant to do! I'm going to learn a shitload and share as much as I have time right here on this blog. Get excited people - this is going to be fricken awesome!

Why the change?

There’s been a more than a couple of reasons for the change to a vegetarian diet but probably the biggest reason is the fact that I love trying new things . I’m a big believer in “You can’t knock it until you’ve tried it...” So I’m trying it and I’ll see how it goes. I’m interested to see how my body's going to react when I don’t eat meat and cut out milk. Do I need it? How do I feel without it? I have friends who are vegetarians and they seem to be doing alright...don’t they?

Perhaps it’s part of my ever increasing curiosity to find out how to make my body function better. I have a genuine interest in anything that makes you healthier and happier and it would seem that based on knowledge recently gained from nutrition professionals, friends and mentors, the benefits offered by a predominantly plant based diet are real and certainly at least, worth a closer look.

Professional advice

Before I decided to become a vegetarian I made an appointment with a sports nutritionist: Kate Pumpa. Apart from take all my measurements for a a skin fold test, she gave me some excellent real life tips on how to eat better as well as what to look for in the supermarket (more specifically: how to read labels on food packaging...)

One of the things she got me to do was to track everything I ate for a week with a food diary. It was quite surprising, even disturbing when I was able to review the amount of food, drinks and snacks that I had on a daily basis. Kate thought my food diary was very comprehensive and that generally my diet was pretty good. One thing that wasn’t so good was the amount of snacks I had, especially after 9pm.

You see I’m usually hooking into freelance at this time of night and when energy levels start to dip I do quite fancy a piece of chocolate (lindt excellence of course!)... A piece usually turned into a row. A row into a couple of rows, rows into a block and so forth and so on - you get the picture... Mars Pods on movie nights were a killer too. Whenever I sat down to watch a movie I could easily go through a full packet before the movie was even half over!

Kate got me to replace the chocolate fiesta with other items that would address my sugar cravings without hitting me with a days worth of energy in 15 mins. She recommended snacks like crumpets and bagels with honey and light cream cheese. Anything in Nestle’s diet range of deserts was considered OK and with an average energy serving of only 300Kj compared to a packet of Pods @ 4500Kj - that was definitely going to be an improvement.

Since seeing Kate and reading a number of killer books I’ve progressed past Kate’s list of approved snacks anyway as I now snack on fruit. A lot of that has to do with the fact that I’m hyper aware of just how bad sugar is for you and as I ween myself off it I don’t find myself getting the cravings as much. In regards to snacking on fruit, I know I can eat as much as I want whenever I want. I find fruit gives you the sugar fix without the crash. It doesn’t leave you feeling bloated or shitty afterwards...nice.

If you’ve never kept a food diary before I totally recommend it, although you’ve got to be real honest with yourself - you’ll either be amazed or shocked or both, but just being aware of what you eat on a daily basis can sometimes be enough to want to make you change things.

Friends

Apart from some professional advice, having a friend or two that really know how to look after themselves through good food is fantastic! One of my mates Chris Lilley: All round nice guy, Tae kwon Do killer, landscaper and movie director in training is one such person.  He’s been a vego for as long as I can remember - I probably even gave him shit for it once upon a time (sorry bro) He’s a really fit and healthy guy that I’ve got mass respect for. He has a great mind for good food - He knows what to cook and how to cook it. He’s given me some of the freshest, most delicious recipes ever as well as some handy hints on how to make it in the kitchen. I’m now eating better than ever and my wife Becca’s appreciating it too.

It hasn’t just been about changing the food I eat, watching Chris has made me aware it’s also about changing the amount of food I eat. knowing when I’m full and learning to control myself when it come to serving sizes - I’m not an elephant, so I don’t need to eat like one even though that can be quite hard at times, especially when I’m eating something I love... I just want to wolf down as much as I can as fast as I can (because I love the taste and I don’t want to feel like I’ll miss out...?)

Eating vegetarian has helped to control that urge to get ravenous at dinner time because I’m still in the process of trying out new dishes. I’m sure I’ll have to watch myself though as I get a base list of favourite dinners together.

Mentors

I currently subscribe to  a number of different fitness and health podcasts and blogs, one of which is totalwellnessconsulting.ca The guy who runs it: Yuri Elkaim is the head strength & conditioning coach for the men’s soccer program at the University of Toronto as well as a certified kinesiologist and holistic nutritionist.

It doesn’t matter whether Yuri’s taking you through one of his killer ab workouts, explaining how to get motivated or recommending his latest plant super food, I just love listening to this guy!

As I’m about to embark on a 16 week course to become a qualified personal trainer, it’s great to have someone like that to look up to. I get totally inspired by Yuri - He knows his shit and even more than that, practices what he preaches. You can see it in his video podcasts. He’s not some fat, insincere doctor sitting behind a desk telling you what to eat and that you should exercise for better health... He’s out there living it! He’s eating right, exercising right and staying motivated!

Along with his blog and podcasts he has a number of outstanding programs available online - one of which is an eBook(PDF) called ‘Eating for Energy’ This book recommends a completely vegan diet of raw food to alkalize your body. 1. Too much acid in the body is bad - both meat and dairy create a highly acidic environment (and that’s why most people wake up feeling like they just got run over my a truck...) 2. You need to alkalize your body and this is done by consuming a plant based diet (yep you heard it, lots of fruit and vegetables all raw!) this translates into increase levels of energy and well being helping you to feel fresh and alive all day, every day...

While going completely raw vegan is still way too much for me to take on at this point in my life I’ve definitely become more aware of the benefits offered by incorporating raw fruit and veg into my daily life and now that I’m eating better I’m having to buy fresh fruit and veg about 3-4 times a week - I’m finding out that in order to enjoy a vegetarian diet you’ve got to eat fresh!

At time’s it's felt like a bit of a struggle but after convincing Becca that the change wouldn’t really impact her and the girls too much she’s been absolutely fantastic and supportive by cooking vego meals through out the week and always having fruit around for snacks - She makes the best fruit salad too - I try but Bec’s is always better...

My tips for getting healthier through food

• Cut the sugar - Tis the devil. Ween yourself off that shit and you’ll start to crave it less.
• Drink heaps of water - You need to flush all the toxins out of your body - so “if it’s clear than you’re in the clear...”
• Eat heaps of green, leafy vegies - smart choice. nuff said.
• Keep a journal - It can feel like a hard slog at times but it’s inspiring to be able look back and see how much you’ve progressed and achieved (even back over a single day to start with...)
• Find a role model - Hang out with or listen to someone that’s fitter and healthier than you are - Make sure  it’s someone that you look up to, someone who’s done it before. Find out what worked for them and get inspired!
• Don’t give up - Give yourself a chance to make mistakes and don’t feel guilty when you do slip - just pick yourself up and get back on the horse remembering the harder you have to work for something the more rewarding it will be when you get it.

Generally, I'm able to keep it together mentally (or at least convince others that I am) Although lately it's been ever increasing struggle as I try to balance out the growing list of things I have to do, want to do and so forth, etc.

With so much on my mind I've been getting a little anxious (hello: who doesn't?) and although I wasn't a total caffeine junkie, you could easily catch me down in bookplate (fave cafe @ work) twice a day with Brendon getting our 9.30am and 3pm pick-me-ups.

I an effort to replace my anxiety with a sense of calm I recently decided to give up coffee, while not totally, I've gone from 2-3 a day to about 1 a week. After I got over the initial 3 day headache I started to feel OK. I feel fricken awesome now and damn good about myself for the sheer fact that I can go into a cafe and not totally need to get a coffee - I might order a herbal tea instead - who'd have thunk it?...

In my quest to become a fitter and healthier guy I'm finding that my mind is more open than ever to learning new things. I'm opening up to all the possibilities and benefits offered by alternate exercise like yoga and great nutrition.

Before you go "Oh, oh! Ben's getting all hippy on us..." I'd encourage you to actually have a go at giving up a bad habit and replacing it with a positive one. Yeah it might be hard, even painful at first but when you finally do - You'll feel like a champion!

Last time I hurt my knee my physio (David Kennard) gave me some knee strengthening exercises, one of which was an incline single leg squat. Not only are these exercises great for strengthening the muscles that support and stabilize your knees - but seriously, If you want to tone up you butt, nothing's better!

You'll need a stability/balance board (a phone book or decent block of wood will work too...)

Before you get started:

• Practice a couple of standard squats (off the phone book) first - Remember to keep your back straight as you lower yourself and make sure you stick your butt out as far as you can (like you're going to sit down on something)
• To keep from falling over on you butt, stretch your arms out in front of you to act as a counter balance. 
• By keeping your knee inline with your big toe (but never in front of it) as you lower yourself,  you make sure you don't place any unnecessary and unnatural pressure on your knee/s

If you think you've nailed standard squats and you've mastered a perfect set of 10 it's time to amp it up with a single leg squat.

The move:

• Place the phone book under your right heel
• stretch out your hands to counter balance. Also you might want to stand near a wall just in you still have trouble balancing yourself.
  
• stick out your left leg out (straightened to about 45 degrees)
• stick your butt out and lower yourself making sure you engage your core - and more specifically your left hip flexor (to keep your left leg of the ground)
  
• go as low as you can (but make sure you're able to return to your original starting position - The lower you go, the higher you'll have to raise your left leg, increasing the static workout on your hip flexor. If you can get you thigh horizontal and then back to your starting position - you're fricken awesome!
• remember to keep your right knee inline with (but never in front of) your right big toe.
• Really take your time with this, making sure you maintain good posture and balance. If you can only do 3 squats with perfect form - only do 3 and build on it from there... 
• after a set on your right - swap to your left leg.
  

I managed to pump out 2 sets of 10 on each leg with a 10 minute rest between sets (and yes, I know 10 mins is a long rest but I thought my quads were going to snap and my arse was going to fall off!)  I've started to incorporate this workout into my morning routine at least twice a week now as I want to make sure I can blast through my hill runs, cause I've got glutes made of steel.

Have a go and see how you pull up. I guarantee that you'll feel it. You may not feel it tomorrow, maybe not even the next day - but it's only a matter of time...

I'll post up some photos soon.

Running too much?

I hate to admit it but when I look at the mileage I've covered over the last month or so - I've come to the realisation that I've probably been over training.

I've been cramming in as many runs as I can, sometimes twice daily, and on the days where I only get to make it out once, it's generally a solidly paced 10k or more. Yeah I run, I run until it hurts (and I always thought that it was a good hurt?...) Although running back to back with no recovery seems to have finally caught up with me.

Don't get me wrong, I've got friends that could make my weekly mileage look like a lap around the backyard - I'm just saying that for me: I've over done it.

While I was searching the net for some more information on runners knee I came across a useful article over at about.com:sports medicine

It stated that some of the symptoms of over training included:

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Headaches
• Moodiness and irritability
• Decreased appetite
• Increased incidence of injuries
• A compulsive need to exercise

I can easily identify with at least 5 of those symptoms although I wish my symptoms included 'loss of appetite' (yep, eating still doesn't seem to be a problem for me...)

All run and no recovery makes Ben a cranky person.

I've been a little scattered of late and if you thought I also seemed a little moody (what's this 'of late' business? I hear you say...) It's probably because I've been pushing myself too hard and not getting enough recovery, although I recently gave up coffee, so the headaches are still inconclusive.

Obviously I've decided to have a rest for the next little while to give myself a decent chance to recover. Even after taking today off - my legs have tightened up so much that I'm walking around like a wooden soldier although I've been stretching like crazy to make sure I wont be limping around like a lame horse over the weekend. Perhaps I'll focus on some extra upper body work (so I'm still doing something) and as much as I hate it, I might even go for a swim and ride into work a couple of times next week to offset no running :(

If you are experiencing any of the symptoms above you might be over training too?! By all means run as hard as you can but make sure you give yourself enough time to recover so you come back even stronger.

Reference

• Runners knee - the big 5
  
• Preventing Overtraining - When Less Is More
• YouTube - Cloud9Fitness Runner's Knee
  

When asked why he did the extraordinary things he did he responded by saying: "western society has built every creature comfort imaginable, thinking in the absence and avoidance of pain we'd find happiness..." "There is no pain, there is now struggle in our life, everything comes easy..." "and that's not the recipe for happiness..." "If you look at what's going on in our country... it's clearly the case... Obesity is at epidemic proportions... You see news about increase in mental depression..." "I think it's because physically we're not pushing ourselves...like we used to... like we evolved to.. " He finished the interview by stating "when you have reached the end of your limit (physically), is when you really grow as a person and learn about yourself..."

When I run, I run hard. Sometimes I wonder why I want to hurt myself so much... But I'm inspired by Dean's words. I swear I've heard it in a dozen times in as many movies: "Pain is you friend...You need to learn to love pain...." On a side note: Pain ends. And when it does that's when you feel it: An overwhelming sense of satisfaction, knowing that as the day progresses you've already done the work, You've given yourself that life advantage! - and damn, it's a great feeling!

That's why I run.

It's actually a lot of hard work to become a fitter, healthier person. In fact, Tim and I, both agreed that it takes hard work to get great results in any area of your life. That's right folks: want that six pack for summer? well get ready for some hard work. To become fitter and healthier, you're going to need to exercise daily and eat right. To become a rich, you'll need to monitor your spending and invest your money wisely. To have a successful career, you'll need to apply yourself daily and gain new skills (loving what you do is also highly recommended) I don't think there's one area to which this concept (hard work) doesn't apply.

Everybody's looking for that next shortcut to become fitter, healthier, richer... When it comes to life it seems we're all looking for a shortcut. From get rich quick schemes, to the latest supplement and/or protein shake to get you ripped. Even Men's Health advertises "The easy way to Hard abs..." everyone wants the reward without the work. Newsflash: There is no easy way to hard abs, it actually takes a combination of diet, exercise and dedication. If you work hard for something don't you think the reward or result will be so much more satisfying? I do...

If you stopped to take a closer look at the people who are fitter, healthier and wealthier than the majority of us, you will find that they've worked their arses off to get to that point and that the work never stops.

Don't get me wrong, some days I get up and I just couldn't be bothered working out or going for a run - It just seems all too hard or it's too cold, or too hot, you get my point... I find myself searching for excuses not to get out and active. I also know that's especially on those days that I need to suck it up, agree that it's gonna be hard and do it anyway.

I actually find that on the days where I didn't make it out to do something physical I end up feeling like shit by the end of the day. It really does clear your head to get out and get active, even if only for 30mins a day.

I used to be 107kg and now I'm closer to where I should be @ 85kg but it sure has been a lot of hard work and it's taken over three years to get to this point - I guess my next challenge will be maintaining my current level of fitness and building on it.

So stop whinging and make an effort to get out and exercise. Make an effort to eat right (and yes, this is always a battle for me...) Make an effort to better yourself in every arena!

Hi guys,

I've read a tonne of your 'gutless wonder' stories and thought - "that it was probably about time i should send something in about myself..."

It all started around the end of 2004. I thought at the time that my weight was OK (107kg) I mean life was OK and I felt content to keep rolling on...

A friend from work had a blood pressure tester at her desk and I had asked for a go - she reckoned the reading was pretty high and that it might be worth going to see my GP to get a full check up - So i did and sure enough i did have high blood pressure... I got the whole BMI lecture and was told to lose twenty kilos! This came as a total shock as I'd always convinced myself that i was heavier than the average only because muscle weighs more than fat... I couldn't believe it - but after reviewing photos taken of me at a 04 work xmas party - it finally sunk in... Yeah, I was fricken massive and it wasn't the muscle - something had to change...

I started by cutting out the shocking amount of chocolate bars and strawberry milk that I consumed on a daily basis. I also embarked on a training regime that consisted of riding to work and walking at lunch. I guess because I hadn't done of lot of exercise before, the results came early, which in turn motivated me to keep going and in late 2006 I completely dropped riding and walking in favor of running only. I started running all the time - 5ks, 10ks and a weekly long runs of up to 15ks - I went in a 10k fun run with a mate and it dawned on me that I just might even be able to run a half marathon. I started training for the 07 Canberra half marathon but pulled out due to a knee injury 2 weeks before the race - After my knee got better I continued to train and went in this year's race - and ended up doing it in under 100 mins! (1:37:35) It was so totally worth it... Who knows, I might even be able to have a go at a full marathon next...

I can finally look at Men'sHealth without cursing the cover model and now, instead of thinking "I wish i had abs like that...", I think "Nice work - I'll have to send in a photo and get on the cover too..."

Instead of my life being 'just OK' and rolling on, I'm driven - I get up excited and look forward to my next big run or workout. My mate's can see that I'm excited and it motivates them to get into exercise too, whether that be running or surfing or whatever - The momentum just keeps on building and when I see mates progressing (and they see it too) I get so juiced! It's fricken awesome! That is, I think, what makes me tick...

My family's getting into it too - My wife's hitting the gym and looking fantastic and my kids are getting excited about just getting outside more...

No it hasn't really been a 'biggest loser', 'lose it in 12 weeks' approach to get to where I am but more of a 3 and a half year journey to get from the disgusting 107kg I used to be, down to what I should be, now at 85kg. I look better and I feel better and it's also nice to get compliments every now and then when I catch up with friends I haven't seen for a while because they can't believe how much better the new Ben looks compared to the old one.

my advice to some one else who wants to lose the lard:

• Get motivated. Find out what motivates you and use it to work towards a goal like entering a race or just looking better for your partner, etc.
• Get a training partner. Find a mate who also wants to get fit. You'll automatically push each other as well as keep each other motivated when one of you is having an 'off' day...
• And finally, stay with it. That' whole "it won't happen over night..." is true - It won't happen over night but it will happen if you work your arse off!

Before

After

Well I finally pulled out the finger and on Tuesday night, I decided to have a go. I was pretty wrecked at the end of the session, and including the 10min warm up and cool down probably covered about 9km. Yeah, I was pretty satisfied with my effort "my first intervals ever - I got it down..."

Well I found out yesterday just how fricken painful interval training can be. and officially, had my arse handed to me...

There wasn't anything particularly hard about the 3.5km run over to the oval where the session was to take place but I certainly hadn't prepared mentally for what was about to take place.

I joined about 5 other guys and we all set out around the pitch (400mtrs) placing markers at 100, 200 and 300mtrs.

A guy called Simo, who was running the session, came up with the following 'brilliant' concept:

• 2 x 100m on, 100m recovery;
• 2 x 200m on, 100m recovery; 
• 3 x 400m on, 200m recovery; 
• 2 x 200m on, 100m recovery; 
• 2 x 100m on, 100m recovery.

Now to clarifiy, the iTunes 'Increase you speed' workout consisted of the following:

• 10min warm up;
• 4min@70% ,3min recovery; 
• 3min@80%, 2min recovery; 
• 2min@90%, 1min recovery; 
• 1min@100%; 
• 10min cool down.

Yes: It is intervals. It does get you stuffed and I'm sure if you really push yourself (and seriously, I really thought that i did...) you'll increase your speed...

Now for Simo's take on intervals:

EVERY INTERVAL@100%.

At the end of this session people weren't stuffed - they were completely f**ked and to be brutally honest I was after the 2nd 400mtr... When I finally did make it to the last cool down lap, I was somewhere in between a full blown asthma attack and vomiting my guts up, although I didn't. I also managed to stay standing up.

We ran the 3.5km back to work and hit the showers - I generally have a pretty quick shower - but this time around, made the most of the free hot water and had a really good soak (for better or worse...)

Lesson
If you really want to get the best out of intervals and yourself: Don't do it by yourself. Do it with a group!
You wont want to come last or get caught whinging.

After you've been collecting magazines for a while, eg Men's Health, you start to notice that there's a recurring theme and that for the most part, each magazine repeats content that was covered 6 - 12 months ago, sometimes even on a monthly basis. For example:

'The easy way to hard abs, 'Build a better body', 'Get the woman of your dreams', etc.

The main stories and articles in Australian's Men's Health generally appeared in the previous month's US Men's Health (although the ads have been tuned to the Australian Market)

Although these magazines say the same thing every month - they generally do so in a different and interesting ways and I think it's totally what's needed. You need to keep repeating to people how to lose weight and get fit, how to improve their finances, what's in fashion at the moment, how to cook nice food, etc. because let's be honest, some guys don't have a clue.

No I'm not claiming to have it all sorted out or that I have the perfect life - far from it to be exact. I'm currently in the process of getting back together with my wife after almost wrecking my marriage. I'm learning on a daily basis how to be a better father to my girls. My finances are far from in order and it will probably be a while before I'm debt free and I'll endeavor to keep improving my fitness - I've got a long way to go in just about every area...

Everyone, especially men, need to know how to better themselves. Whether that be in the areas of health and fitness, finance, fathering, fashion, technology or just general life skills, having an awareness definitely gives you an edge.

The magazines I collect help me to build that awareness via focusing on tips and techniques in each specific area. The varied and fresh monthly delivery of articles and stories reinforce the underlying key message to become a better man! So that's pretty much why I get them.

Disclaimer
No, I don't go out and do everything as directed by Men's Health, because at times I've seen some pretty laughable stuff eg. 'Ask the office girls...' For the guys that get the mags just for tips on sex, etc. What you really need to do is take your woman for a romantic dinner and talk to her. I mean really talk, talk honestly and find out what she really wants by asking her... If she's for real, she'll let you know.