Rachel's 8wk Journey of Fatloss & Fun!

What can be achieved in 8wks? Well Rachel's agreed to share her journey! Stay tuned for weekly updates of the good, the bad ;-) & the results!

Profile:
Name: Rachael
Age: 32
Occupation: Medical Herbalist
Measurements: Dress size: 14 - 16

First Impressions:I feel that it is the right time for me to take on the next challenge of my health and fitness journey, I love where I am at now and I am excited to see where this path can take my body and mind. I am open to change and co-creating a more healthier and slender me, along with my goal to maintain my gorgeous feminine curves.

Something is better then Nothing, right?!

Last week the local paper (The Press) has been running a life style series. They covered food, fizzy drinks, take aways, exercise and the effects on kiwi's from a health and $$ perspective!

If we cover just exercise only today, they put a lot of emphasis on WALKING and Something is better then NOTHING!

I sent in my thoughts around "walking" vs resistance training in terms of results towards fatloss and health! I didn't get published :-)

Doesn't mean I'm not going to enlighten you about the REALITY of walking vs resistance training!

The saying "Something is Better then Nothing" is just a justification you give yourself to make you FEEL better without actually committing to your health!!

Strikes a cord doesn't it?! Just to put those that are about to send me hate mail at rest with what I mean!

- If you are struggling to walk to your letterbox and collect the mail due to lack of oxygen from your lungs to your heart, brain & muscles, then guess what. SOMETHING IS BETTER THEN NOTHING!

However 80% of the population doesn't fall into the above therefore don't belong to the "something is better then nothing" mentality! After all, we all know people that turn up to work everyday but only work 2hrs of it! 2hrs is better then nothing right? Wrong get rid of them they are a rotten apple looking to manifest more rotten apples!

Walking does not provide the BEST results for fatloss, anaerobic training does and there is 'science' now to justify it.

Excess post-exercise consumption (EPOC) is the calories burned post exercise!

The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. One Experiment, specifically designed to test if the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effect existed up to the 38 hour post-exercise measurement. (Shuenke 2002)

The study goes on to say that aerobic training may burn more calories during but very little after a high intensity anaerobic session! So let me ask you, what's more important the hour you workout and burn X amount of calories or the other 23hrs left in the day that you will burn X amount of calories?!

So to everyone who read the press and thought they were doing something "good" for themselves, think again! If fatloss is your goal then ensure you are doing more then walking or running aerobically!

Reflections of Touch World Cup 2007!

So many people have asked How Leana and the NZ team got on in results and performance at the world cup in South Africa. Well here it is!! If you missed the first interview click on the title Awesome Leana which is on the right side and you will get the first part of the interview!

Leana Hoani Feb 2007- Reflections
NZ Woman’s touch Captain
World Cup South Africa 2007 Silver Medalist.

EHP: Welcome back Leana after your world cup in South Africa, tell the readers the result of the NZ woman’s team?
We played 10 games in total. A round robin, quarter final, semi final then final.
Beat Singapore 18-0
Beat England 9-0
Beat Wales 16-0
Beat South Africa 15-0
Lost Australia 3-6
Beat Scotland 20-1
Beat Japan 15-3
(quarterfinal) Beat Wales 22-0
(semifinal) Beat England 11-0
(final)Lost Australia 3-9

EHP: Okay now they know the result let’s talk about the journey. Reflecting back over the 6wks prior to world cup and now 4wks later, how did you feel you performed, what did you notice about your performances on the world stage compared to other performances for NZ?
This is very hard to explain but to get to the point, although I was totally gutted and disappointed at the end of our final, I was very proud of the work I had done beforehand in my training and the changes I made to my personal life. I did take my time to get into full stride at the start of the tournament, however as explained to Spida I felt due to the easy nature of those early games, I was only really doing what was required at the time and conserving energy for the tougher games.

This was the first time I had been involved in a New Zealand team and tournament where I had no injuries and no pains in my knee. I was recovering quicker than most (which in the conditions over there, was pretty good). I was much calmer and was making better decisions on the field because I was fitter and could still think fast even in the 40^th minute. I have always been an intense person on the field and demanding at times, which by some of the younger players is quite intimidating. However since being with Spida I have found other more calmer ways of talking and encouraging my teammates.

Even now that I am back from the tournament, my knee is still strong and I’m off to the Nationals in a week.

EHP: Describe playing in the South African heat, you told me it was 42degres!
Never having been in that sort of heat before, let alone playing in it, was an experience. The heat affected not only your body, but your mind as well. There would be times where you thought you just couldn’t escape it. On the day of the final, yes it was a recorded 42 degrees. Next time I think we could have been smarter (like the aussies) they actually had cooling vests under their tops and in their subbox…..We had good old towels soaked in cold water….he he

EHP: How did your body and mind hold up in such extreme conditions? So the treadmill sessions (among other “challenging” protocols) were worth it :-)
I considered myself the fittest I had ever been going into the world cup thanks to those bloody treadmill sessions. Those treadmill intervals was what kept popping into my mind during the hard times in a game where I felt physically drained. I told Spida it was like running hard out on a treadmill while in a sauna. It was extreme!

But I also kept thinking ‘man I have done a lot of work to get to where I am, and I know others in the team hadn’t, so how the hell were they feeling’?. I think in the end that is what pushed me to keep going in the games, because I knew I was one of the fittest out there and I needed to step up when others obviously couldn’t.

EHP: Now that you have come out the other end and had time to reflect, what has been some of the memories you have from such a great experience with the whole world cup? Again apart from the finals result, it was the best tour I had ever been a part of. The team was extremely young with an age range of 16 to 26, and I have nothing but great memories of all of them.

We got to be a part of a World Cup and the whole atmosphere that entails, from meeting different people from different nations, to joining in on impromptu songs from the island teams and welsh…

We visited Table mountain which our whole team found to be a very spiritual place. I will never forget the night we got presented our playing gear. It was very emotional and special, and something not everyone gets the chance to experience.

I of course won’t forget those times I was bent over with my head in the rubbish bin after those treadmill sessions, funny now but definitely not at the time…he he.

It was something I actually had been working towards for 4 years and had trained specifically for, for the last year. So that was an experience in itself.

EHP: You stayed on after the world cup what was some of the highlights/experiences you had post world cup for your holiday?
So grateful that I could participate at the world cup especially because it was held in Stellenbosch, South Africa. My husband and I took the opportunity to stay longer after the tournament and visited some amazing places.

We traveled to Johannesburg and the Kruger National Park where we camped for 3 days and took part in a safari. What an awesome experience, to be that close to those animals in their natural environment. Meet some amazing people along the way from different countries. We got to try some of the game for dinner one night. ‘Impala’ which is like a springbok type deer.

We also traveled to Zambia where we visited Mukuni village. This was by far the highlight of my trip. Mukuni, was a small tribal village with mud huts and the very bare of necessities. One water tap for 120 people, mud huts, and poverty was what meet us.

I was very teary while I was there as I got to see first hand everything that you see on television but don’t think applies to you so don’t always notice. These children were so poor that I felt so bad carrying around my bottle of water because it’s so precious to them.

We ended up giving the kids our bottle; they guzzled the water then filled it up with sand and started kicking it around like a soccer ball. That one day spent with those kids changed something in me, and how I want to approach certain areas in my life.

Anyway they appreciated the time we spent with them and we traded a few items we had, with some crafts they had made.

We got to visit the Victoria falls and cruise the Zambezi river. We also crossed the border and went into Zimbabwe to participate in a lion encounter. For 2 hours we got to walk and play with 16month old cubs (although they looked as big as adult lions).

We then flew back to JoBurg and on to Singapore for a few days of being in the city. Visted Sentosa island and did some shopping before coming home.

Really it was great to get away with my husband and devote time to him and be alone together for a change. He had allowed me to give everything to my training, especially my time, and it was a chance for us both to refocus now on new goals and dreams for the year ahead.

EHP: Thanks Leana for taking the time to give the readers an insight into the mind of someone representing NZ in a sport that you DON’T get paid to do!! Any last thoughts you would like to share….

I really just want people to know that YES I was upset after the loss (and shed a few tears) but I also felt satisfaction and pride at the way I performed and the commitment and drive I showed towards my training. I love playing Touch, it is my passion and I didn’t think that I could go on after this world cup, however I’ve recharged myself and have set new goals for the coming years of continuing to play for my country.

Spida has definitely made a difference to my beliefs around training and nutrition, but also helped with my personal development outside of my sport. From now on I will be going straight to him for whatever I need in terms of fitness so that I continue to train smarter and more efficiently.

Thanks Spida, and we will keep in TOUCH….

Enjoy the nationals in 2wks time and I’m sure you will do your best to make it 3 MVP’s in 3yrs!

No excuses!

Found a great read for every person who's needing a bit of 'giddy up' in their life! This little man is just what I love, no such thing as CAN'T in this boy! Yes, that's him boxing with 1 arm!!

http://sports.espn.go.com/sports/boxing/news/story?id=2188598

You don't have to be an athlete in the ring, but you are a athlete in life 24/7!!

What's your ACTUAL Potential?

My son Kayleb lifting 24kg Kettlebell on the 12th of Jan 07 2wks before his 4th birthday at a massive bodyweight of 19kg!!

REALIZING OUR POTENTIAL--ELIMINATING BOUNDARIES

In theory we may recognize that our potential is unlimited. But in actuality, we have subconsciously set definite limits that confine our lives. While we may sometimes fantasize about having great accomplishments, or exciting adventures, we 'know' in our heart of heart that these are just dreams, and in fact beyond our reach. So they remain just unfulfilled dreams. We may have experienced brief times of awareness and excitement when we expanded and operated beyond these limits, but we didn't sustain the state.
Paragraph from
"No thy Self"! Sent to me from one of my best bro's Jay Harrison who was runner up in Personal Trainer of the Year in 2006 for New Zealand!!

What boundaries have you created around you for you not to have what is rightfully your's? Nelson Mandela said it in his speech "We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be?"

Right now you have a boundary around you that limits what you can and won't do?! What is it that's limiting you from greater happiness?

Someone may have created that boundary around you as early on as a child or you may have had misfortune placed upon you, however as a ADULT reading this you have a choice!

A choice to stay in the boundaries that you are CHOOSING to live in or go to a place that you may not know anything about except that is what you believe to bring greater happiness!!

Do what you NEED to do to make it happen, if you are unable to "see" yourself accomplishing your goal then visualize it or do anything to create the "feelings" of someone who WILL succeed in their goal!!

Today's the Day, you can make a difference for YOU! If you lose the "feeling" of a successful you then go back to what makes you feel like a success!

Kayleb lifted more then his bodyweight, why not you? What ever you goal(s) are ensure that you 100% think and belief with feeling you will attain it!

You like me are a living product of what we think and believe about our selfs, man up and take ownership of that and that you have the CHOICE to change it!

Don't tell me you CAN'T tell yourself with believe you WILL, if you believe in the WILL you WILL find a way HOW!! If the HOW does not show, you are not having enough belief that you WILL attain what it is you want!!

You can stick your V02

You can Stick your VO2!

What do I mean?

I’ve been doing a series of presentations at the moment and one of the 3 things I’ve been discussing is Cardio Training i.e. Aerobic Training!

You know, where you pound the pavement 4-6x per week for 40 to 60mins for health, fitness, fatloss etc…

I’m sorry but you can stick that kind of training!

Why?

1) Who’s got 4-6hrs to train per week?

2) You work on your aerobic system only! What about resistance training or your anaerobic fitness?

3) It’s a very inefficient way to burn calories!

4) Slow and steady is boring!

Let me define exactly what I mean! If you are currently doing NOTHING except watching the idiot box then I don’t care what you do just MOVE! In fact stop reading and start moving this email is not for you!

If you are exercising as if it’s a habit then let me enlighten you to be more productive in your exercise habit!

Aerobic training is one of the most long winded ways to get results! If you do events such as marathons and Triathlon’s then stop reading because you need some time in the saddle i.e. clock up the miles baby!! However the 99% of us that are not competitive in those events need not to clock up the miles!

Here’s an easy e.g. without getting all science and geeky on ya! Although the principles I present here are all backed up by the latest research :-)

My nana drives her car around her home town sticking to the speed limit she burns 20ltrs of fuel in a week!

A boy racer (someone who speeds everywhere) burns 40ltrs of fuel in a week when traveling the same distance as my nana in the same car!

Why? The boy racer speeding around town all the time uses more fuel, right?!

Well the human body is no different; if you run and then walk you will burn more calories in less time then just running at an economical state! This is what we call interval training.

So rather then run for 40-60mins do interval training for 20mins but be a boy racer run or power walk as fast as you can then walk, triple the time you ran or power walked before you repeat this process! You will ramp up your metabolism to create a fuel burning machine and in less time!

Plus you will burn calories after you have finished because you are still trying to recover!

Yes, you will have "cardio withdrawals" from doing less, however we are talking greater results of fat loss and fitness! When you improve your anaerobic threshold you improve your aerobic fitness as a by product of trying to recover or cleanse the body of lactate!

Therefore you kill 2 birds with 1 stone and you have just become more efficient in your training!

Enjoy the benefits of interval training :-)

p.s. None of my fighters do Aerobic training because if you know your stuff you can work everything (strength, fitness, flexiability, power etc..) in 1 session so they never have to run again, unless they get "cardio withdrawals"!

p.p.s The above is "relevant" to everyone i.e. if you have a bike/rowing machine/skipping rope then use that instead of running, if you are unable to run due to X then power walk. Don't tell me you CAN'T because it's all relevant to the individual! And there's no such a word in the England language! :-)

A New Beginning!

If you are combat person then you need to Check out the DVD set of Jason "Psycho" Suttie!

How would you like to be part of one of NZ's best K1 fighters first ever training session with me?

Ever wondered what it would take to reach the top?

What would you do if you have very limited gym equipment but still are elite?

Would you like to be stronger, fitter and more powerful then your opponent and do it with just bodyweight, strength bands, medicine ball and Swiss ball?

I've had trainers tell me it CAN'T be done, these DVD's are proof I've done it!!

In this 2 DVD set I will give the exact routine that I did with Jason on his first ever session with me! You will be live watching him sweet, bugger it up and love it!

http://www.ehpfitness.com/newbeginning.htm