Bruny Island, just southeast of Hobart, is the land of spectacular unspoilt scenery, pristine beaches, vertiginous Dolorite cliffs, abundant wildlife (including white wallabies) and a night sky to take your breath away. It is a foodie fantasy land with sumptuous cheeses, oysters, honey, chocolate, whiskey and Australia’s most southern vineyard. What better place for our 2019 Tour – WE ARE ON!

DATE: March 23-25, 2019

PRICE: Budget for about $1300, including domestic flights, 2 nights accommodation at Bruny Island Lodge & cruises, excluding meals, Hobart accommodation and share hire cars

Bruny Island, just southeast of Hobart, is the land of spectacular unspoilt scenery, pristine beaches, vertiginous Dolorite cliffs, abundant wildlife (including white wallabies) and a night sky to take your breath away. It is a foodie fantasy land with sumptuous cheeses, oysters, honey, chocolate, whiskey and Australia’s most southern vineyard. What better place for our 2019 Tour.

DATE: March 23 - March 25, 2019

PRICE: $700 Kayak Tour (includes lunch)

3 Hour Bruny Island boat cruise

Accommodation 2 nights at Bruny Island Lodge

2 x Breakfasts (Gourmet organic muesli and Yoghurt, Bruny Berries, coffee,

assorted bagels and fillings)

Snacks (muesli bars, crackers and cheeses, Bruny Island produce and fruit….and

maybe some fudge)

Excludes Flights @ approx $380

Bruny Island Hotel dinner approx $50 pp

Cheese and Beer Factory Lunch @ approx $30 pp

Lunch at Penguin and Pardelote approx $25 pp

Barbecue dinner, platters and wine tasting at the Lodge approx $80 pp

Car hire and petrol @ approx $50 pp (we will work this out when flights are

confirmed)

Car ferry @ $33 per car, pedestrians free

Total: Approx $625

STAYING AT : Bruny Island Lodge: There are 6 rooms including 3 x rooms with Queen Beds (one with 2 x singles as well) and 2 x bunk rooms each with 8 beds and one room with a single (the snorer’s room). The lodge is divine with pool table, views and is set in a true wilderness.

ITINERARY (USUAL STYLE, FAIRLY PACKED)

Saturday March 23

11:00am Kayaking: After driving 1 ½ hours from Hobart Airport (or 1 hour from Hobart for those staying Friday night), we meet at Tinderbox Nature Reserve where we pick up our kayaks for our 4-5 hour paddle of the cliff tops, beaches and caves with lunch included along the way.

40 minute drive to Kettering (ferry departure)

5:00 pm ferry to Bruny Island (ferries run every 30 minutes and take 30 minutes)

6:00 Oyster dinner at Bruny Hotel

7:30 pm arrive at Bruny Island Lodge

Sunday, March 24

9:00-12:00 3 hour Boat trip around Bruny Island

45 minute drive to Cheese and Beer Factory for lunch

2:00-4:30 Cape Queen Elizabeth and visit The Neck

Mountain Loop Road return to Bruny Lodge (looking for white wallabies)

5:30 BBQ Dinner at Lodge, Bruny Premium Wines tasting and platters @ $80 pp (tbc)

Monday, March 25

Morning explore of Bruny Lodge, Lighthouse & Cloudy Bay area

12:00 Early Lunch at Adventure Bay, Penguin and Pardalote @ $25 pp (tbc)

1:00-3:00 Fluted Cape Walk (2 hours)

3:30 Distillery tasting (gin and whiskey, 10 minutes from ferry)

4:30/4:30 pm ferry

6:00/6:30 pm Airport

8:00 pm flight return to Sydney/overnight in Hobart

January 2019 NEWSLETTER

January of 2019 and by the look of Facebook, everyone seems to be frollicking in snow somewhere! So, in keeping with the Year of the Pig (Pig was a good bloke but he woke up late for the Emperor's Feast), I hope you don't mind if we keep January sessions infrequent, social and relaxed. But all will change when Feb begins....:

Schedule for Term 1, Feb 4:

Mondays 9:30-10:30 HIIT & Water, Clontarf (there will always be water options when temps are high)

Wednesdays 9:15-10:45 Kayak Fitness

Thursdays 9:30-10:30 HIIT at the Shed

Friday 9:30-10:30 Continuing with renegade circuit at Little Manly

Saturday 8:30 -10:00 Kayak Fitness

Other:

Monday 6:15 - 7:15am Chocolate Balgowlah Running Club, meeting at North Harbour Reserve, including stretching, hill desensitization and some bodyweight exercises, need a minimum of 4, prepaid for 10 week term @ $150 A great start to the week, pull a group together and let's get running!

Tuesdays, once per month 9:30 -11:30am Off the Grid in the Hood, to be advised

A walk on the wild side, a little bit of danger, maybe a wee bit of trespassing...

Moving onto the Chocolate FIRST QUARTER CALENDAR for 2019

(I am super excited about all of the events below, so please consider them!:

Inaugural Bold and Beautiful Cameo Swim - I am no swimmer, so please come and join me on Sunday February 3, at 7:00am - it's a promise Cam and Paulina!Bridge to Beach Race, supporting Fragile X - Feb 24, https://oceanpaddler.com/events/bridge-to-beach/. Kayak hire available @ $50Off the Grid, In the Hood Adventure: Walk to North Head via the Cliffs, Gourmet Picnic and Foundry Bronze Pour February 21 (tbc)Chocolate Bruny Island Tour March 2-5Manly Fun Run: Sunday May 5

New Prices for 2019

Land Sessions $18

Kayak Fitness Sessions - 10 Pass $320, Casual $37

HSC FREE FOR 2019

I really want to continue this offer because exercise is crucial for our teens. Don't ask me why, I think it is insane, but so many schools stop offerring sport in years 11 and 12, right when the kids need it the most Without banging on about it, outdoor exercise for the kids will tick all the required boxes for a healthy and happy HSC including mental health, stress, fatigue, weight gain, focus and social. We've just been through all this, I know! So get them to pull together their friends and accompany you to free sessions all 2019

Happy and safe holidays everyone, Pig says 2019 will be a crackling cracker!

Plogging is getting a lot of traction at the moment! A simple concept out of Sweden is becoming a worldwide viral rubbish cleanup movement: working out and picking up! Pull on the workout gear, grab a plog bag and get out there.

On the job, most days are spent marvelling at our incredible environment, but there have been a few exceptions. Whilst paddling, I have come across a dead turtle covered in red algae, floating near Fairlight. It had apparently ingested a plastic bag, been unable to dive, and died a slow death on the surface. Another heart wrenching case was a lifeless Cormorant in the 40 Baskets pool. He had obviously dived into a plastic bag and been unable to reverse out of it, drowning. I have also observed far too many birds with fishing line dangling from their feet, which tightens until blood flow stops and the foot becomes swollen and useless….

But how is this carnage happening? Why is there so much litter on our beautiful beaches and waterways when we know it is strangling our oceans and will eventually kill us too? We know better right? The stats tell us who is to blame:

Young people are more likely to litter when they are in a group. As the group dwindles leaving their litter, the last person is left “holding the baby” (just look at Manly after a sunny Sunday afternoon)Older people are more likely to litter when alone.Men litter more than women. Women use bins more than men (oh really?)In a group of ten people in a public place, three will litter and seven will do the right thing.More smokers will litter their butts than use a bin.People are more likely to litter in an already littered or unkempt location.

My own additions to this list are:

Fishermen: so many bait bags, hooks, floats, fishing line always washing up or floating. Come on guys, you clearly love fish, you love the ocean, what are you thinking of??Maccers eaters: self explanatory

Ironically, people often go to a bit of effort with their littering. Melbourne based social psychologists Community Change came up with the following strategies:

Wedging - Stuffing pieces of litter into gaps, such as between seatsGrinding - Smokers who grind their cigarettes into the ground.Inching - Litter is left behind as the culprit slowly moves away from it.Undertaking - Litter is buried, often under beach sand.Foul Shooting - Litter is thrown at but misses the bin - the person walks away.Clean Sweeping - Litter left behind by others on the table gets swept onto the ground.Flagrant Flinging - Without any apparent concern, litter is through into the air or simply dropped.90%ing / Dual Depositing - Most rubbish is put into a bin, but some is left behind.

So we know who does it and how they do it, but it appears that littering is so endemic, so sneaky, so planned, so wilful, so under rated, that no amount of education is making an impact. Rangers have the power to issue on-the-spot fines but in reality enforcing is almost impossible. Other suggested tactics are shaming, persuading, dobbing, paying rubbish collectors (in Hong Kong, I saw little old ladies bent over with osteoporosis picking up the beach garbage), recycling machines, but all seem pathetic really.

And mostly the cleanup task just seems too huge. How can an individual make any kind of impact when the beach is a rubbish tip and there is a sea of micro plastics?

On a less dismal note, I have recently spotted several beautiful turtles in our North Harbour Bay. Their square heads pop up in front of the kayak and they surface just long enough to make eye contact. They are one of the only creatures in the ocean that make a meal of blue bottles. These local residents need our help.

So….my pledge is that I will carry a Plog bag to each and every Chocolate Fitness Land or Kayak Session and if anyone feels like it, they can deposit. If the harbour has taken a southerly wind blasting, and uber ocean has delivered on our doorstep, I will fill the plog bag with or without help.

We are an army of energised coastal walkers, dog walkers, joggers, renegade trainers and paddlers. There are thousands of us. We won’t make a fuss, we can pick it up in our stride, there will be no rewards or accolades but the difference may just be noticeable.

At this time of the year, it is a rite of passage for Year 12 students to be stuck inside with their books and pens whilst the rest of the world enjoys spring. It can seem like a long, lonely journey, but it can also be a time of huge personal gain. Maybe that awesome ATAR doesn't happen, but in trying, it is possible to see that with a bit of work, anything is indeed possible . Perceived limitations can be overcome, and by looking after yourself as much as possible at this time, some great results can happen to both body and mind.

It is a given that exercise plays a key role in not only mental sharpness and emotional wellbeing but is also the foundation for all health. All Chocolate Fitness sessions are therefore free for anyone studying for HSC in 2018.

In addition, here is a compilation of the 10 HSC BOOTCAMP TIPS OF THE DAY, as promised:

TIP NO 1: BRAIN FOOD CHOCOLATE

Melt tog 1C coconut oil, 1/2 C peanut butter, maple syrup and cacao. Pour into baking tin lined with baking paper and place in freezer. Snap off as desired! Can also add: Banana chips, coconut, trail mix, nuts, rice bubbles.....use yr imagination!

TIP NO. 2: Rosemary the Memory Herb

Rosemary is the memory herb. Study with it in a vase next to you then take a sprig into the exam and sniff for recall.

TIP NO. 3: Sunshine

Get 20 minutes of early morning sun on your skin to activate cortisol, your wake up hormone.

TIP NO. 4: Walnuts as Brainfood

'

Eat walnuts! They look like a brain and their high concentration of DHA, a type of Omega 3 fatty acid, has been shown to improve cognitive performance in adults. If you hate them, try roasting them with soy and maple syrup, then sprinkle with smoky paprika. Keep them in a jar close by for when the munchies strike.

TIP NO. 5: Brain Food c/o Proactive Health Network

Brain foods for breakfast! Get the pre exam ritual happening now so that you are sure that your breakfast will sustain you for the 3 hours of the exam. Also plan what time you will wake up on exam day and start doing it now.

Exam time is quickly approaching for HSC and university students. While study is at the forefront, nutrition is often the furthest thing from students’ minds. However, a healthy diet plays a vital role in attaining optimal academic performance during the rigours and challenges of exam time. Key foods and their components have been found to enhance cognitive function, improve mental alertness and enable sustained concentration to help students learn and remember the themes, concepts or formulas for their final exam.

TIP NO. 6: Sight for Sore Eyes

The fridge is stocked with salmon, eggs, nuts and blueberries, the alarm clock is set for 7 am each day in time for a quick morning run and all is good! Now there is an end in sight, but if your eyes are sore from all that reading, try the following: Tired Eyes Exercises - Every 30 minutes on the computer, or while reading, look as far off into the distance as possible for one to two minutes. - Imagine a clock directly in front of you. Focus on the center point, then look at an hour mark without moving your head. Look back at the center of the clock, and then focus your eyes on another hour mark. Try this 10 times. - Use your eyes to write letters on a distant wall—but keep your head still. - Blink often! Especially while on the computer or if you wear contact lenses. - Lie down on your bed with sliced cucumber or potato and you can even rub banana peel under the eye for dark circles

TIP NO. 7: How to Calm Yourself

c/o YogiSpirit, yogispirit.com.au

If you need to control a physical reaction and reduce anxiety—for example, if you start to get nervous during an exam—you can “reset” yourself by applying pressure to a point between your second and third knuckles (near where your finger and hand meets). Melnick tells us that if you move your thumb down your middle finger toward your palm, you will be able to feel a soft, slightly indented spot, which is on the inside of your finger if your palm is facing up, and if you apply medium pressure here, “it activates a nerve that loosens the area around the heart, so any of that fluttery feeling you feel when you’re nervous will end up going away.”

Instructions: Tip of pinky finger (Mercury) touches the tip of the thumb. The rest of fingers gently extended.

Meaning: This hand Mudra is also known as the “seal of mental clarity and clear communication.” The little finger represents water and communication. When the pinky and thumb are placed together it is meant to symbolize and encourage open communication. It helps balance the water element in the body, activating the salivary glands and moistening dry eyes and skin. This Mudra also helps with gaining higher understanding and discerning intuitive messages to gain knowledge.

HOW TO USE THE MUDRAS TO BALANCE YOUR ENERGY Here is a simplified Kundalini yoga meditation to help balance your energy that you can incorporate into your modern and busy lifestyle. Do it while sitting, standing, walking or lying down.

In a sequence, touch the finger with the tip of your thumb. Do this with both hands simultaneously and keep each connected for a few seconds. Put enough pressure so that you feel the tips touch. The mantra we either speak out loud or mentally vibrate is SA-TA-NA-MA, as each finger touches the thumb. You want to keep your mental focus on your 3rd eye point. This can be done with your eyes open or closed.

TIP NO.8: Some Pens are Mightier than Others

Pens are a very individual choice but the 3 main criteria to consider are: Smoothness, Endurance and Comfort. Apparently a bad pen can cost you as much as 3 minutes in a 3 hour exam so it is well worth a bit of consideration. From a google scan, it appears that the following are the most recommended: 1. Uniball Jetstream Retractable 2. Papermate Inkjoy .7 3. BIC Atlantis Retractable 4. Frixions - these are erasable but can be smudgy and don't last as long. Whatever your choice, remember they have to be black! FYI the pen in the pic is worth $1.47 million, now that's a pen to aspire to!

TIP NO. 9: Stress Stretches

c/o Back To Basics Physiotherapy, Sydney Road

Stretches to relieve study muscle tightness from long periods of sitting and studying. The 4 tightest areas to focus on are: hamstrings, hip flexors, chest and back. Jump up, have a stretch and grab a quick cup of green tea.

TIP NO. 10: Don't Sweat It

On the eve of HSC, Your pen is poised for action, But the mark you make tomorrow, Is only but a fraction, It won't define you, nor restrict you, And if it doesn't go as planned, An ATAR's just a number, And your future's well in hand. So good luck to all you year 12s, We'll be sweating for you all, And when it is all over, You can have a big bad ball!

Blossoms, baby birds, slushy snow, early sunrises.....the signs are everywhere!

This season of renewal and energy deserves a full Immersion Spring Fitness Deal:

September 1-28, $200

Each week: 1 x kayak fitness sessions PLUS as many land sessions as you would like!

Timetable:

Monday 6:15-7:10 Run & bodyweight, meeting at North Harbour Reserve

9:30-10:30 HIIT/Barre/Boot camp, North Harbour Sailing Club

Wednesday 9:15-10:45 Kayak Fitness, Oceanworld site

Thursday 9:30-10:30 HIIT/Barre/Boot camp, North Harbour Sailing Club

Friday 9:30-10:30 Circuit, location varies in Manly area

Saturday 8:30-10:00 Kayak Fitness, Oceanworld site

PLUS: for an additional $150, Spring Detox Package by Proactive Health Network, including all supplements, 30 minute consult, recipes, hints & tricks and weigh ins, normally valued at $320.

HSC Students: All land sessions are free so drop in anytime.

For further information and bookings, please call Belinda 0413 120 768

Our Friday workouts will never be the same! Karen Smith from the Aboriginal Heritage Office teleported us back in time to a Little Manly before the first fleet arrived. Through her story telling, she magically allowed us to see the boats in the bays as bark canoes, the sealife as plentiful and supersized, the plant life as perfectly adapted and full of wisdom, the animals and the original Aboriginal inhabitants cohabiting and thriving, totally in harmony with nature and the environment. We are so lucky to have the AHO here in Manly, such a valuable resource for us all. Thank you Karen.

And at the same time, we made $280 for the Biala Girls' Hostel.

The differences between Physiotherapists, Chiropractors and Osteopaths go right to the heart of many fundamental well-being questions including the causes of injury and disease, ancient wisdom vs modern research-based evidence and even hysteria-inducing “fake news” vs well-funded “real news”. All three practices appear to have their strengths and limitations, and individuals will swear their undying support for each. Their objectives however are much the same, so it would appear that is difficult to go too far wrong.

Similarities

All are highly educated in their practice: Physiotherapy is a minimum 4 year degree and both Osteopathy and Chiropractic are 5 year degreesIn Australia, all are regulated by Australian Health Practitioner Registration AgencyAll utilize spinal manipulation and manual therapyAll charge similar feesNone require a doctor’s referralAll support a basic premise of movement being the foundation of health and well-beingAll will give you homework and expect you to comply for results

PHYSIOS – Considered Mainstream

Physiotherapists specialise in the diagnosis, management and prevention of movement disorders and their practice is evidence based. They are the soft tissue and joint mobility experts and their general philosophy is to loosen then strengthen.

Physios use a combination of manual therapy, movement training and physical and electro-physical agents as well as dry needling.

Physios are the most frequented therapists for sports teams and are the first port-of -call for doctors’ referrals. Like all Western medicine however, the limitation of their practice is the availability of good research based evidence.

CHIROS – Considered Complementary or Alternative

A Chiropractors' focus is the diagnosis, correction and prevention of disorders of the musculoskeletal system (spine, pelvis, muscles, ligaments and joints).

Their practice is nearly always associated with spinal and neck manipulations, but it involves a combination of hands-on care, physical therapy modalities (ultrasounds) and exercise.

They claim they can cure a host of health issues by locating and "correcting" spinal misalignments, so as to unblock so-called nerve flow and eliminate disease, infection and childhood illness. Their anti-vaccination stance has put them at odds with traditional views on the causes and prevention of diseases.

Although evidence based results are more difficult to find, there is strong, often-cited evidence for the relief of lower back pain — and a review of spinal manipulation found that it could alleviate back pain. The question is whether this is more effective than other therapies.

OSTEOS- Considered Complementary or Alternative

Osteopaths focus on how the skeleton, joints, muscles, nerves, circulation, connective tissue and internal organs function as a holistic unit. They see pain as a sign the body’s compensation mechanisms are not coping well.

Osteopaths work on the premise that posture, injury, or negative lifestyle patterns compromise anatomical structure and lead to poor health. As practitioners, they look at the relationship between the structure of the body and the way it functions.

Osteopaths adopt gentle and effective treatment techniques aimed at addressing any bio-mechanical dysfunction, including stretching, joint mobilisation, massage and sometimes manipulation.

Similar to chiropractors, there is underwhelming research based evidence of results. However their holistic approach which includes nutrition and lifestyle analysis, can be a goldmine of good advice in itself.

Conclusion:

When choosing a practitioner, it seems that the individual may be more important than the practice. Their aim should be to educate, find strategies to maximize well-being and day-to-day management of pain. Ideally the practitioner should provide a holistic approach, basing their treatment on as much evidence as possible, taking into consideration an individual’s own physical goals and lifestyle. At the end of the day however, you are your own treatment and results depend largely on your own compliance.

Adding my 2 cents worth, it would be great if the practitioner is also willing to work with trainers – I can be their wing man, incorporating prescribed stretches and strength work into workouts.

High time we found out a bit more about our favourite workout spot at Little Manly. Although we hope to gain insights into the female version of the Aboriginal story, blokes, you are more than welcome to come along, however be prepared to swear that "what goes on tour, stays on tour."

Prepaid donations of $20 pp are requested for the Biala Aboriginal Girls' Hostel in Allambie Heights. https://www.dailytelegraph.com.au/…/a7cfdc201b005dffefc92d5…

Our Wednesday paddle started off just the same, Blue skies, clear water, Q station the aim, But when we arrived at the end of wharf, A friend who had followed popped up for a talk, Southern Right or Humpback, he seemed so alone, We quickly pursued, me with my phone, He left the harbour, heading north to find love, (His love apparatus 7 foot or above!) Perhaps it was really a recalcitrant girl, Looking for kinship whilst eating her krill, If you missed today’s session, for any excuse,

I guess you're now feeling a bit of a goose!

Catch some sun, socialize, exercise, destress: HSC students FREE BOOTCAMP these school holidays. Mondays and Fridays, 9:30-10:30 in the Manly/Balgowlah Area. All welcome, Non HSC $16, BOOKINGS ESSENTIAL on 0413 120 768

7 Day Run Down Challenge

The Classic Run Down Scenario: Can’t shift that niggly cold, got mouth ulcers and a slightly sore throat, eyes scratchy, black shadows, constantly tired and you can’t remember the last good night’s sleep. Feeling down in the dumps. Constant fantasies about lying by on a deck chair around a pool in the tropics.

It would be hard to feel any worse really. You are not alone! What you need is an Actionable Action Plan.

So here’s a challenge with 7 Rules for 7 Days (all the rules apply every day) and I am interested to hear the results. This is not about weight loss, this is about reclaiming gut health, exposure to nature, living by natural rhythms and giving yourself a wee bit of focus:

Rules: 1. Kombucha daily (home made or bought) and at least 7 glasses of water.

2. No booze – 7 days won’t kill you

3. Make an early lunch the big meal of the day and include a decent plate full of bitter greens (spinach, rocket, chrysanthemum leaves), if you can eat minimally before then or fast, all the better. (coffee is the exception)

4. Get outside just after sunrise and get into nature for 30 minutes with no screens (not saying it’s exercise, not calling it meditation, just an adventure on foot/bike/water. Explore, see who’s selling, renovating, what flowers are in season, get into the bush and find a gorgeous view). Get active again at least once in your day – sneak it in. The sunshine will get you that illusive Vitamin D and activate your wake up hormone, cortisol,

5. Get rid of the screens by 8 pm and into bed by 9:30. Remove all devices from your bedroom, I'm talking about the telecommunicative ones!

6. Drop the sugar to 5 teaspoons per day or under per day (beware of juices sweetened yoghurt, chai lattes, tomato sauce – the teaspoons add up)

7. All home cooked meals for this week, nothing processed, no takeaways, healthy oils, organic ingredients if you can afford it. If you do eat out, choose the simple options, no fries. Remember, half the workers in the cafes and restaurants are coughing and spluttering at the moment too.

8. I’ve added in a sneaky optional no. 8. Start growing some lettuce/rocket near the clothesline or on the window sill. Get your hands in the dirt and forget the manicure. Each day, just pluck a couple of leaves, shake and eat - your gut bacteria and your mood will love it.

This is not a no. 9 and it is probably a topic for a series of blogs but attempt to get rid of some of the toxins around your house. e.g wrap the lunches in paper, no hand sanitizers, no anti bacterial cleaners, no weed killers, use natural toothpaste (in Coles), use coconut oil as a body lotion, go fragrance free and deodorant free (I have a policy that BO is beautiful – hey at Chocolate Fitness we are in the great outdoors and who cares. Same goes for hairy underarms too btw)

Let me know how you go!

It seems a shame that although it is right on our doorstep, very few people are aware of the existence of Red Hill. Shrouded in mysteries, this gorgeous expanse of bushland is tucked in behind Beacon Hill and Oxford Falls and has been the subject of controversy for the last few decades.

It is also a shame that in the 1990s, developers rubbed their hands together with glee when they realized the elevated position of Red Hill offered spectacular 360 degree views extending up the Northern Beaches Peninsula and looking the other way, into the city. The Red Hill Preservation Society attempted to stop the development with limited success.

What remains today is a bushland with a myriad of wild dirt trails. Much of it is Crown Land managed and administered by Northern Beaches Council, but the majority of the vast expanse is owned by Metropolitan Aboriginal Land Council.

When researching Red Hill, it is striking how little is known about the area, it is as if it has fallen off google. Mountain and Dirt Bike and horse riders keep tight lipped about its existence in order to keep it to themselves but more likely because the existence of the rich Aboriginal heritage could bring unwanted attention.

It appears that there are no longer any initiated Aboriginal descendants left to explain the history and significance of Red Hill – could it remain an unsolved mystery forever? Undaunted, last Friday we ventured into the area with Uncle Jimmy from the Aboriginal Land Council.

As we picked our way along the muddy trail, the bush (tucker) literally came to life around us. Casuarina nuts for skin beautification, but more importantly, a tree that was a safe place to leave a baby as snakes will not crawl over the sharp nuts – it seems hundreds of years ago, it was literally crawling with snakes and even then, they commanded respect.

Gadi grass, after which the Gadigal people were named, was a source of spears and tools. Paper from the paper bark when infused with teatree made an effective antiseptic bandage. And who knew how good eucalyptus gum could taste when mixed with honey? This was a favourite children’s lolly and possibly the first ever Fisherman’s Friend. Similarly blossoms provided sweet nectar straight from the flower.

Contrary to the popular belief that the Aboriginal diet pre empted the Paleo movement, it seems grains did play a role in their diet and were obtained from a number of sources. The spiky Lomandra seeds were ground into a flour and then made into bread. Could this be the original Aussie damper? Lomandra always exists in swampy areas which were also rich food sources. They were also great hiding places - the famous warrior Pemulwuy evaded his armed British pursuers in the swamps in 1790 after spearing McIntyre- a fascinating story of early encounters, guerilla warfare and mass murders. (https://en.wikipedia.org/wiki/Pemulwuy).

As we walked, Uncle Jimmy captivated us with the Dreamtime Story of the Seven Sisters (also known as the constellation Orion or Pleiades). The ultimate story of unrequited love, Wati Nyiru (Venus - a male in Aboriginal astronomy) is forever chasing the Seven Sisters stars across the universe, getting achingly close and then the Seven Sisters darting away to safety. This story is incorporated into women’s ceremonies and when they tell it, no man is allowed within 15 kms…the x rated version perhaps? (Uncle Jimmy didn't tell us this bit but some say that the problem arose with Wati Nyiru's 'special companion' – a super-sized penis wrapped around his waist). Beware of Subaru drivers, their logo is also based on this constellation.

Our discovery of flat rocks literally covered in engravings was incredible, but our real reward was Uncle Jimmy’s delight. His experienced eye dated the engravings, which depicted humans, whales, a kangaroo, a sugar glider, stingrays and other, at about 8,000-10,000 years old. The adjoining ochre pits were equally important – multi coloured reds, yellows and whites with a beautiful fine texture. Perfect for so many uses including ceremonies, cosmetics and sunscreen.

So why was this spot chosen for such prolific rock embellishment? Our feeling of being on top of the world would have been the same for the locals in Aboriginal times. Red Hill is the highest peak in the area and, similar to Moon Rock, it sits on energy gridlines, a concept common in many religions (the location of the nearby Bahai Temple also chosen carefully to maximize the energy flows). Nearby Moon Rock is well known as a sacred Aboriginal astronomy location, and it could be speculated that Red Hill was used for similar purposes. Understanding astronomy was imperative for survival. Constellations signalled seasons, fishing periods, the migration of whales, another major food source – who doesn’t love a feast sometimes? Governor Phillip got speared at Collins when he came too close one such celebration.

So we finished our walk buzzing with information but more importantly, with a sense of belonging. What a privilege to have such a personal glimpse of this amazing culture. Our next Off the Grid in the Hood Adventure with Uncle will be confirmed sometime soon when the Seven Sisters are on the move, the whales are migrating, the snakes are hibernating and the temperatures are still nice and cool.

Imagine a world with where fitness, health and well being is the result of living harmoniously in nature, a world where everyone is equal, a world where the wisdom of elders is valued, a world where restorative justice presides, a world of lifelong education, a world with simple stories told to the children explaining their origins and giving a them sense of purpose and identity, a world where money is meaningless and yet you feast like a king every day, a world with no devices where communication is easy, even when no common language is spoken.

This human world is managed cleverly and precisely, in tune with the environment and the cosmos.

The moon and sun are the symbols of man and woman. Marriages are “promised” ensuring the purity of the gene pool and avoidance of disease, but at the same time with the objective of happiness and fulfillment.

Rules are obeyed or else there are consequences: the circle must be faced, the perpetrator and victim brought together in the company of elders to decide a mutual punishment. Dispensed quickly, all is then forgotten, forgiven and everyone moves on.

No one goes hungry. Food is plentiful and sharing is key. A philosophy of fresh, seasonal and never more than required, guarantees a not only a balanced diet but also the survival of the prey with the added bonus of the fitness and mobility required to acquire it.

This was the incredible world of the Guringai people, evident right on our doorstep at Oxford Falls, and we were so lucky to have a glimpse into it today.Our guide, Uncle Jimmy escorted 15 of us (an exclusively middle aged female group, a first for him – potentially his most challenging group ever) to Moon Rock, which is in the heart of Oxford Falls, land owned by the Metropolitan Aboriginal Land Council. Within minutes, we were all transfixed by Jimmy’s every word, our own chatter forgotten. As we removed our shoes to protect the ancient 10,000 year old engravings of Moon Rock, the anticipation of was palpable. The energy of the songlines began to work its magic.

Moon Rock is situated along a powerful energy grid. The engravings depict a spiritual way of life which existed in quite recent history. Two hundred odd years ago, the eels were enormous, superhumans existed and eclipses signalled love making.

Poor Uncle Jimmy. We asked him everything from Dreamtime stories and history to menopausal remedies, politics and tick solutions - I get the feeling we only just scratched the surface (sorry)! Jimmy even shed light on some common misconceptions: apparently Governor Phillip was speared after inadvertently busting in on a ceremony and was not lured to his fate, as previously believed….blame the media for that piece of fake news!

We can now recognise string bark trees used to make rope and for weaving, Banksia flowers which were gathered, covered in emu fat and used as torches to attract fish whilst fishing, ochre for body painting and nuts for cosmetics.

We were all appalled to see tyre marks crossing the engravings – surely an $8000 fine and 7 years in jail is a suitable punishment for this after the precedent of Captain Cook’s statue defacement? That statue can be cleaned, but these precious engravings will be lost forever. Similarly, someone had chopped down 3 mature and prominent Xanteria plants – these grow 2 cm per year. Another sign of indiscriminate council land management was the scars of the recent Red Hill burn off across the valley. The spring timing for these burn offs goes against all Aboriginal wisdom and defies logic. Why burn off when the winds are their most ferocious, the new growth has commenced and the baby birds and animals have no chance of escape?

We farewelled Uncle Jimmy after our scheduled 2 hours, but are unanimously hungry for more. There are over 4500 documented sites over Sydney, however our next tour will be to explore the Red Hill area and then onto Allambie Heights. I can’t wait to pass on every bit of my learning onto my kids, however I know I will never be a match for the incredible wisdom of Uncle Jimmy. Please join us, and some truancy for the kids will be well justified.

3 Days on Tour in Auckland, the concept: Kayak/Hike/Art/Food/Wine/Cheese. Who said it couldn't be done?

Day 1: Rangitoto sunset summit, torchlight dinner and return kayak to Karaka Bay

Day 2: AM Brown's Island breakfast by kayak and hiking (no snakes, ticks or leeches)

PM Water taxi to Waiheke for wine tasting and Mudbrick Dinner

Day 3: French Market for cheese and breakfast

Gibbs Sculpture Farm

Riverhead Tavern for iconic Kiwi shandy and band

Grand Finale Spa with a view

Each year, hundreds of kayakers, ocean skis of every description and SUPs take to Sydney Harbour in what is a veritable pilgrimage from the Harbour Bridge to Manly. The race takes the paddlers under the Harbour Bridge, past Government House around Cruise ships and ferries. circumnavigates gorgeous little bays as well as passes the two dramatically beautiful headlands of Middle and Dobroyd. Its 11.5 km distance is achievable for all levels of paddler, the fastest finishing in about 35 minutes and the slowest in about 2 hours (to roaring applause).

As the sub 45 minute fibreglass fleet of 300 plus vessels flashed past us yesterday, it was suddenly evident that there were only a handful of paddlers left in their chiselled wake, all of us battling our rudderless way through the residual chop but all with huge smiles on our faces.

We are the paddlers of the plastics, the unsinkable, the un-capsizeable, the turtles, the sloggers, the very seagrass roots of kayaking. Our journeys may take 3 times as long as our streamlined co-competitors, but we will burn 3 times as many calories, have 3 times the cardio vascular benefits and have 3 times the amount of fun (and our kayaks will cost about 90 per cent less than that of our so-called sexier counterparts). We may sometimes be unsure which way our paddles face or which is the bow and which the stern, but our abs and upper bodies will ache more in the morning and from a plastics perspective, all those flying fibreglasses are verging on cheating!

So we plastics will stand our ground (float on our flotsam), paddle our bath tubs into 2019, remaining smiling and unintimidated all the way to that lovely finish line at the Bavarian Beer Café, where we will truly deserve our free beer.

If you would like to join us next year, I run kayak fitness classes on Manly Harbour, in conjunction with Manly Kayak Centre, twice a week, all year round, proudly plastic!

Bookings essential, 0413 120 768

PS $20,000 was raised for the Fragile X charity this year

The doors of

Manly Oceanworld may now be officially closed, but the action is only just beginning. The biggest question on everyone’s lips has been what will become of our beloved inhabitants of Manly’s once iconic aquarium?

As the giant forklifts rolled along the paths of Manly and the enormous truck was strategically positioned along East Esplanade, the stage was being set for a move of monstrous proportions.

A team of animal behavioural experts working beside logistical professionals and security worthy of Nicole Kidman was assembled and the great rehearsal began. No paparazzi, no media, no prying locals….except for us – we had just finished our Kayak Fitness session and were exempt from the exclusion zone!

From the cover of the Pavillion Restaurant, we peeped as a secret trapdoor was opened to the side of Oceanworld and a giant blue sling lowered into its watery depths, lifted, then inched its way under the palm trees, up the near vertical slope and on to the awaiting trick. Several times this was performed as a dry (or rather wet) run.

The tone suddenly changed and seriousness descended. With a perfect view into the bowels of Oceanworld, we could see divers, then the very large dark shape of a 3 metre Great White following almost like a tame dog, the diver ever so gently stroking from nose to tail, a loving and trusting gesture on both parts, a final tender moment.

Once in positon, the sling was again lowered and without any drama, the gentle giant swum in, was gently hoisted and painstakingly shifted, from tank to truck taking about 90 minutes with all traffic halted in both directions.

According to emotional onlooking Oceanworld staff, (who would not divulge the name of Jaws?/Tartare?/Sushi?), he/she is the first of 7 great whites, who have been conditioned and trained for months for this move, then sedated and accompanied by 3 specialist shark experts on the journey to the Sunshine Coast.

So it is with great relief, that we can now conclude a very happy ending for our old finned friends in the greener depths of better funded aquariums around the country.

12 of us are booked and on the way! It's not too late to join us, but will be very soon. Let me know asap if you would like to come along for an intensive 3 days of paddling, hiking, art, wine and cheese .

Here we are again at the beginning of another year. Those lovely holidays suddenly feel like some kind of time warp occurred and we have been dumped unceremoniously back into the land of Big Little Lies ( just finishedthat great book.)

Much as I have enjoyed the sleep ins, surfs, the reading, the casual cappuccinos, and even the kids, my waistline is demanding some HIIT!

This is the Chinese Year of the Dog, so apparently those yogis will be rejoicing in all things downward. It is also good news for us. According to the Chinese horoscope 2018, the Year of the Earth Dog 2018 is a good time for lifestyle changes (time to quit smoking, move house, start exercising, run a half marathon) and for the start of new business ventures.

This is the week, we r ready for action, bring on Chocolate 2018!

Chocolate Fitness is now officially taking a break but please feel free to join me any morning for bush run, or a bike ride to the Heads or an afternoon paddle to Manly for a gelato or a surf on a hot steamy day, or a hike to a cliff edge picnic or….I’d love to join you on your adventure!

It’s been such a pleasure working with everyone throughout this year. We’ve braved the storms, the heat, the winds, the HSCs and still the workout comes second to the the fantastic company and the gorgeous surroundings. Again, a very heartfelt thank you all for your support during this challenging year – I am looking forward to a quiet and non eventful 2018.

It’s been lovely seeing so many mothers and daughters recently! Next year, feel free to bring the whole fandamily whanau: $16 for one, $26 for 2, $35 for 3, $42 for 4, the more you bring (or breed), the cheaper it gets. Go Kerry, no 6 is free!

Have a wonderful and safe break everyone and see you in Feb! Here’s the plan:

Chocolate FITNESS 2018

All sessions recommencing Week 1 of February – I can’t wait! New concepts are promised in the New Year.

Full Schedule:

Mondays: 9:30, HIIT Clontarf Area

Wednesdays: 9:15 Kayak Fitness, Oceanworld

Thursdays: 9:30, HIIT and Barre, North Harbour Sailing Club

Fridays: 9:30, Circuit, Little Manly

Saturdays: 8:30, Kayak Fitness, Oceanworld

NEW PRICE FOR LAND SESSIONS: $16 cash or transfer

Chocolate Kayak FITNESS 2018

Price: $35 casual visits. $30 for a 10 pass, BYO Kayak $20

Payments: cash or money transfer

In the Pipeline:

Early Morning Paddle/Run

Departing from Oceanworld at 6:30am and returning at 7:35

The Concept – After a brief beach warm up and stretch, one person runs/walks to a beach destination whilst another paddles. You then swap for the return journey. By sharing one kayak, I can keep the cost to $24 pp.

Paddle/Hike Tour - AUCKLAND

Incorporating the concepts of paddling, hiking, art, wine, cheese and food, our mid March 2018 tour proposed itinery will include the following (here’s a taster):

Gibbs Farm sculptures http://gibbsfarm.org.nz/Pah Homestead art gallery and restaurant http://pahhomestead.company/Waiheke vineyards, hikes and sculptures https://www.newzealand.com/au/waiheke-island/Sunset paddle and dinner on Rangitoto Island https://www.aucklandseakayaks.co.nz/auckland-kayak-tours/sunset-kayak-tour-rangitoto-island/

RACES:

Although running season doesn’t officially start until the cooler months, on the horizon are the following:

Sun Run: February 3

Bridge to Beach Kayak Race 2018: Sunday February 25

Manly Fun Run: June 3

You are doing brilliantly on your pre-Christmas diet and are looking hot and beach ready. Then along comes festive mince pies, the brandy custard and the endless flow of bubbles and in what seems like the blink of an eye (or a second on the lips), on pile those shed kilos - plus a few extras.

It's that dreaded cycle of the metabolic cycle. As we deprive ourselves of energy, the metabolism slows and we shed muscle mass. At the first sign of a feast our bodies anticipation the next period of starvation and just like our caveman forefathers did for survival, our bodies immediately store the energy as fat.

Thankfully and perfectly timed for Christmas, the latest research shows that exercise after weight loss will give your metabolism that extra boost, saving you from metabolic slump and waistline frump.

Researchers from the University of Alabama applied the concept of HIIT to a calorie restricted diet in mice and found that it both preserved muscle mass and positively impacted the way the body uses glucose for energy (or Christmas custard for a festive run or other fun).

Another trending metabolic booster is cinnamon which will be lavishly included in all future Chocolate Nights - it's a promise!

Whilst trawling the web the other day, I came across this gem of a chart. It clearly illustrates the idea of how to pay for our culinary sins, the cost being the time necessary to walk or run away the calories. That old law of Fat Management: energy in and energy out - it all looks so simple!

As you can see, it’s pretty easy to put a figure on the energy we gain from any type of food and it seems easy to see how to burn it off. But what really happens if, after eating that delicious mud cake, you choose that dreaded sedentary option?

It is great that through exercise you can have your cake and eat it too. Exercise turns up your food burning thermostat which is conveniently known as EAT or Exercise Related Activity Thermogenisis. That HIIT session will help you manage any positive energy, or surplus consumption beyond your energy needs that would otherwise turn into fat.

This however is not the only way we burn calories and that second on the lips doesn’t actually become a year on our hips unless we just sit on them. Our clever bodies do keep burning that food in other ways.

Firstly, when we eat, it takes energy to digest, absorb and store this and some foods such as proteins have higher thermic (or burning) requirements.

Secondly, when we rest, our metabolic rate dictates the amount of energy that the body burns at any given time to maintain our bodily functions. This is affected by many factors including age, gender, muscle to fat ratio, and of course physical activity.

Finally and most significantly, there is the energy it takes just to move us around- those spontaneous activities that comprise the major part of our day. These are known as NEAT (Non Exercise Activity Thermogenis) and this is huge variations between individuals occur. Kilocalorie consumption can vary by as much as 2000 in individuals of a similar size and gender depending on what they do in your day.

It’s easy to see why our device addicted, processed food eating kids who are no longer climbing trees, walking to their mates houses, surfing, bashing each other or running away from school are fatter than they have ever been.

Similarly, when everyone leaves their houses for work in the big smoke, an army of slim and healthy cleaners, gardeners and pool people appear in the suburbs. For those sitting all day in the office, your ADHD colleagues, annoying as they may be, will have far greater NEAT through their endless fidgeting.

So it seems that this concept of increasing daily NEAT might be the solution to all of our obesity problems! The challenge is how to put it into practice in our time poor, technological lives. As with any lifestyle changes, being realistic is key. A few tips for starters:

Do don’t askWalk those stairsClean the houseGet off the bus a stop earlyPark further awayCook: Make bread, whip cream by hand, cream the butter with a wooden spoonWalk at lunchtimeDon’t sit still for more than an hourGet a pedometerDo walks instead of coffeesMultitask while watching TV (ironing, folding washing etc)

And finally:

Sing And Dance – Life’s too short not to.

CHOCOLATE FITNESS SESSIONS COVERS ALL THE ABOVE

Turning 50 is a big deal! It innocently sneaks up on you like an animal of prey and suddenly it’s upon you, stopping you in your tracks and throwing you quite off balance, forcing you to contemplate your life. After attending the recent Fitness Expo as an official representative of the “ageing population” and attending some inspirational workshops, I have however had an epiphany and I hope you don’t mind if I share it. Believe it or not, for women of a certain age, there are wonderful possibilities and plenty of solutions for issues that many of us may face.

Similar to inequality in the workplace, there appears to also be inequality of aging. Men do it well, become silver foxes, have love handles and become distinguished. They slip seemingly effortlessly into their later middle years, their world unfettered by their reproductive ability. Women however fight tooth and nail to maintain the allure of youth and fertility, spending fortunes on anti aging remedies, subjecting themselves to painful treatments and constantly being stressed by their muffin tops and greying coiffs.

I propose that we must emulate that blokey, mojo-charged, self confident attitude and celebrate our new found freedom! That bogie of the female fifties called menopause which most of us are contemplating or experiencing, is not an apocalyptic sign. It is instead a wonderful event which must be celebrated. Our lives are liberated, unrestricted by monthly cycles, lunar phases and no longer slaves to our hormones. No more periods, no more PMS, no more menstrual pain, no more pregnancy. Let’s face, being reproductive was really no bed of roses. But let’s move on (or down) and address some reported issues of menopause.

After menopause, do we really just shrivel up - I believe the official word is ‘atrophy”? At the risk of making this X rated, we are in a use it or lose it situation. Like any tissue in the body, blood flow to the area is the key to keeping everything as it should be. As the oestrogen in our bodies diminishes, adrenaline kicks in and takes over. With the help of a little testosterone, we should officially be sex machines. Make sure you are having fun in this area, invest in plenty of batteries if need be, make sure this is the climax of a lifetime! Any other issues can easily be dealt with using over the counter (or online purchased) run of the mill products – just make sure they are water based. Phew, I managed to avoid mentioning VJ even once in that paragraph!

Still not convinced that there is fun after menopause? Then the issue is most probably related to your self esteem and perceptions of aging. Luckily we have science as our friend. On a cellular level, aging is the heart’s capacity decreasing and our mitochondria taking a bit of strain. The mitochondria are the energy producing power houses of our cells responsible for their repair. If, however, we can keep these mitochondria oxygenated and functioning efficiently, we can keep our biological age in check and with it, many of the physical signs of ageing. And how do we best oxygenate the mitochondria? That’s where I puff out my chest and offer you a good, old HIIT Chocolate session.

Alternatively find an intense activity or sport that puts you in your happy place. Whilst doing so, discover some new possibilities, adventures and friends as you have probably got a bit more time now. Mix it up, keep it functional, make sure it’s intense and performed it at least three times per week. Three times per week HIIT and resistance and an additional 4 days of other activity. We probably need considerably more than the 10,000 steps per day that is currently being recommended so sneak it in during your day wherever possible. Research shows that one hour’s hard physical workout is completely cancelled out if you spend the rest of the day seated.

One proviso, make sure that your chosen activity does not add to your stress levels. Your workout should be the highlight of your day and at the end, you should feel taller not crippled. If you are stressed or unwell, opt for lighter options such as yoga, meditation or a scenic walk.

Managing stress levels is the ticket. Stress increases cortisol levels, fatiguing our adrenal glands and encouraging our bodies to store fat around the abs. You might choose to call them love handles, but if you burn out your adrenals, there won’t be any of the good stuff left to take over from the oestrogen, and the love part (mentioned previously) sure won’t happen!

Increased cortisol won’t help your sleep patterns either. Elevated cortisol and hot flushes can combine to bring out the insomniac in all of us. Take off that extra blanket, buy a decent fan and use some meditation or foam rolling if you find yourself wide awake and sweltering. A good bout of exercise and some well directed blood flow will have you will be sleeping like a baby.

Finally, I hear a regularly recited cliché “there appears to be this new layer of padding that I just can’t shift”. It’s time to look at what you eat, without letting the very thought of self denial create more stress. So don’t go into a gastronomic panic. There are so many delicious and exciting new options around. Ancient grains were never heard of when I was at uni – does that make me sound even more ancient? Superfoods are buzzing around our food vocabulary and are so easy to source. Plus there is an article on gut health in every magazine at the hair dresser. Reducing your sugar and starch intake, focussing on low GI carbs will not only manage the padding, but will keep many diseases at bay. As will loads of water consumption-most of us don’t drink nearly enough of the stuff.

Great nutrition, full body exercise and stress management are our keys to an easy transition through menopause and an enhanced lifestyle. Menopause is a wonderful sign to women to literally pause, take stock of any unresolved issues, and go forth into your fifties in great health. It is the sign of so much future fun!

The suntan is fading fast but lovely Autumn temperatures for Term 2 training! Schedule and pricing will remain the same:

Monday: 9:30-10:30 Balgowlah/Clontarf area, HIIT

Tuesday: 9:30-11:00, Random off the grid adventures, $20

Wednesday: 9:00-10:30, Kayak Fitness, Oceanworld

Thursday: 9:30-10:30, Boatshed, Balgowlah, HIIT

Friday: 9:30-10:30, Little Manly, Circuit

Saturday: 8:30-10:00, Kayak Fitness, Oceanworld

Please note, for land sessions, prices are $20 per session unless 4 or more people and a gold coin donation is appreciated for sessions at the boatshed.

Apologies, but I will be away at FILEX (Fitness Leaders Expo) from Friday, April 28-30 so no session next Friday (28/4). I'm really looking forward to checking out all the latest and greatest trends in the world of fitness. It's also quite an entertaining freak show of fitness excesses: over trained, over botoxed, over siliconed, over fake tanned, over dieted, over supplemented etc so if you would like to come along, please let me know and you can be a Chocolate Fitness employee for free

Of course, the most exciting event on the schedule this term is our Tassie Taster. I didn't think words could adequately describe our itinerary so here it is in pics:

It's not too late to join us! Thirteen of the A team already booked and more welcome.

A Chocolate Night is also on the way this term so I will keep you posted, but in the meantime, really looking forward to seeing everyone again starting next Wednesday at Kayak Fitness.

B

Chocolate Fitness 2017

Welcome back everyone! It looks like the official routines have been launched, the kids are officially packed off to school and we can officially focus on foregone fitness again! So here’s a quick rundown of current chocolate housekeeping:

Schedule:

Monday 9:30 – 10:30 Beach HIIT Balgowlah area

Tuesday 9:15 – 10:45 Off the Grid, 1st Tuesday of each month beginning

March 7 @ $20 (4 people minimum)

6:20 – 7:10 Unofficial run and swim from 69 Bungaloe starting this

week, Feb 14

Wednesday 9:00- 10:30 Kayak Fitness, Oceanworld

Thursday 9:30-10:30 Beach HIIT, Boatshed Balgowlah

Friday 9:30-10:30 Circuit, Balgowlah Area

Saturday 8:30-10:00 Kayak Fitness, Oceanworld

Prices:

$20 per session, or $15 if 4 or more people. I will endeavour to warn everyone if

numbers look low.

Kayak Fitness: $30 for 10 pass or $35 casual

A gold coin donation for boat shed sessions is appreciated as I pay rent on a per head

basis.

Heat Wave Fitness:

Well, we created these temperatures and now be have to learn to exercise in them! In

extreme temperatures, I will keep cardio to a minimum and attempt to keep sessions

in the shade. Please bring loads of water and wear swimmers if you would like a mid

session water cool down.

Heat wave Tuesdays: This is an unofficial session leaving 69 Bungaloe at 6:20, bush

run to 40 Baskets by 6:45 (with a few exercises along the way), swim 10 laps, and

return to 69 Bungaloe by 7:10. Please join me for it all or join me for a swim (this is

my secret training for the Old & Bold & Beautiful and the Balgowlah Bolt).

Chocolatey Etiquette:

I am attempting a new year of punctuality! How long this will last, I

cannot imagine, however I am trying to begin each session on time. When we

finish is anyone’s guess.

I am loving the social culture we have created! There are a few of us however who are

more serious about creating chocolate eating credits from our sessions. If this is you, please

make sure you are close to the exercise action and if you find that your exercise is moving more

into the muscles of your jaw, if would be much appreciated if you could move to the side/back of the group.

Goals:

Upcoming local races:

Bridge to beach paddle 11 km February 26

Balgowlah Bolt (new event) 2.75/5.3 km March 19

Spartan 7/15 km May 6/7

Manly Fun Run 5/10 km May 21

Mini Mos Marathon 5/10 km June 18

Please let me know if you are interested in any of the above.

Other Chocolatey Adventures :

I am investigating a 3 day mini paddling/hiking budget trip to Tasmania in mid May:

Arrive Friday, Mona, lunch and drive to Freixinet

Saturday: 6 hour hike around wine glass bay etc

Sunday morning: Kayak the bay, drive to Hobart and evening return to Sydney

It’s a germ of an idea but let me know if it tickles your fancy!

Chocolate Night:

Current liquifying temperatures not very condusive to any solid chocolate creations!

Stay tuned, I will set a date when the mercury drops.

That’s all for now I think! Please let me know if you have any questions/comments/ ideas/concepts etc.

B

It looks like the next couple of weeks will be sizzling, which normally comes with northerly winds i.e. perfect paddling conditions. In my absence, I thought you might like some self guided guidance, so here’s a nice basic program. I am sure you will hear my voice. reminding you to suck up your abs and squeeze your bum at the appropriate moments such as all the time!

Here tis – have fun, don’t let Jeff get lost and don’t let Jenny get too close to those ferries!

Paddle to Reef Beach via North Harbour Reserve

Warm Up Beach Run

Stretches:

Calves, Hamstrings, Hip Flexors and Quads

Plank 30

Side Plank 30

Plank 30

Side Plank 30

Lunges 15 each leg

Run to 40 Baskets and Return

Repeat

4 laps of Reef Beach stairs and 10 calf raisers on stairs per lap

Leg lowers on Sand (lying on back) 20

Standing Side lunges 20

Run to seating lookout

Tricep dips on step 20

Repeat

Swim

Stretches:

Gluts on edge of seat

Inner thigh and shoulder

Hip Flexor

Upper back with arms crossed pulling back on knees

Chest stretch

Return Paddle

I’ll be back for Wed, Feb 1

It is officially the season to eat chocolate! Unfortunately for us all, the diet demon of the decade appears to sugar. Being a trainer with a notoriously sweet tooth (and a business name to match), I am trying to navigate my way through all the nutritional information in the hope of finding some holes in the information, instead of my teeth. This time however, it looks like Dr Google might just be conspiring against me!

In an effort to analyse what can only be described as my primal urge for chocolate, I have researched far back into history. It seems that early man first discovered the joys of sugar by eating ripe fruit. As fructose is easily converted into fat, those that ate the most fruit became the fattest and during extended periods of starvation, the fattest were the survivors and the reproducers. Cellulite was the new sexy.

In those days, there was nothing specialized about diet. You ate whatever was available to you, similar to a bear or a pig. Modern marketers have called this clever pig and bear diet the “Paleo” or caveman diet. Diet in those days also differed by season and geographical location and a hive of honey was about as close as it got to chocolate bars growing on trees.

Luckily for us, we were gifted with a long gut to make it easier to digest poor quality food and large liver to process any nasty chemicals.

Jumping forward a few Millenium, early evidence of sugar was found in Papua New Guinea where they fattened their pigs with sugar cane. The first processed sugar came from India and by the Middle Ages, sugar was considered a rare and expensive spice. Sugar plantations quickly sprung up with the help of the slave trade and the sugar craze officially went global. It was about this time, that they discovered the magic combination of cacao seeds, seen then as a healthy cognitive enhancer and aphrodisiac, and sugar. A culinary genius of the time invented a heavenly drink called the “hot chocolate” which was consumed by the aristocracy. It was only a matter of time before this evolved into today’s chocolate bar.

Nowadays, Australians eat the equivalent of 14 teaspoons of sugar per day, only to be outeaten by the Americans who consume a staggering 22 teaspoons. Today’s sugar has come a long way from a piece of ripe fruit on the Savannah. The sugar has been concentrated by refining it through multiple processes. It is the daily consumption habit which even our adaptable guts and livers cannot hope to deal with, that is causing a pandemic of health issues.

Chocolate consumption however, is much lower – just over half of us consume chocolate once per month, although anecdotally this statistic seems hard to believe! Chocolate is a substance worthy of worship and chocolate of 70% cacao or higher has been proven to hold antioxidant benefits to rival any superfood on the current list.

My humble conclusion to the current banned food information overload is to look at our prehistoric ancestors, call it twisted Paleo if you like. Yes, they ate sugar, loved it and became addicted to it. Those that were addicted were the fattest and the survivors. However in order to eat, they had to walk massive distances often sprinting after prey or sprinting even faster to avoid being the prey.

Although today our hunting and gathering is more limited to hunting in Coles aisles for the right brand of chocolate and gathering the children from afternoon activities by car, there is a way that we can sometimes allow a guiltless piece of chocolate amongst friends or even a mild overdose of sugar. The antidote is High Intensity Interval Training.

The trick is to exercise at high intensity straight after consumption so that the body will use the glucose circulating in the blood stream as its first preference for fuel, before storing it as fat. Your HIIT post exercise burn will also assist if you want to reverse the sequence. A word of warning however is that exercise is not the substitute for a poor diet and chronic overeating of sugar will most probably result in weight gain, or worse still diabetes.

But overall, my Christmas message of hope is eat chocolate and be merry. There is always a Chocolate HIIT session just around the corner!

Is striving for wellbeing wearing you out? There is nutritional and fitness advice buzzing around us at every turn: instagrams full of disgustingly pretty girls touting Bootie Tours, F45s, 38X, Biggest Loser, Crossfit to name but a few. Then there are exclusion diets, starvation diets, cleansing diets, paleo diets….It’s all too darn daunting, most probably unsustainable and worse still, off-putting and demotivating.

As our kids move into their teen years, we all thought we’d have more time for ourselves, however from what I can see, the reverse is occurring. More time can mean more pressure for hours at work, new jobs, expanded jobs, higher paid jobs, higher status jobs…we’ve all got to prove ourselves, pay those school fees, buy that investment property and there is no retirement in sight! That dream of becoming a grey nomad will never eventuate.

And crikey, to add to the list, aren’t we supposed to be reducing our stress levels with mindfulness, meditation and yoga? And oops how about working on our relationships and communication strategies in our hormone charged households?

How can we have the time to commit to hugely expensive exercise programs, source those organic products we know we should be eating, prepare multiple meals for all those food intolerances/fads/new regimes?

I reckon it’s much less stressful to bury the head in the sand, and hope it all just disappears!

So I have concluded that instead of hitting it all with a big stick and battling “old dog” habits which will more than likely lead to nothing but self flagellation, perhaps a more moderate and functional approach might work for many.

Yes, we all need to exercise daily (20 minutes minimum), but don’t worry about a big time and money investment. Instead find ways to sneak it into your day. How long does it take to find your keys, get in your car, find a car park and buy the milk? It might take 5 minutes longer to don your runners and walk up the hill, but you’ve just had a workout instead of stressful drive.

Recycle those leggings and shirt and have them ready in a pile for next time, don’t worry about taking a shower, and don’t let your hairdo become and excuse (I call it a hair injury).

Turn down that lift to the bus stop and walk, walk the stairs and NEVER take the lift/escalator. The 20 minutes of required exercise is fine divided into 2 x 10 minute zones.

Feeling foul and exhausted? – “exercise” those demons and energize with a quick 10 minute adventure on foot in the spring air. Two birds killed with one stone because there’s your active meditation at the same time. Take your partner or your teenager and you’ve ticked your communication box and killed a further bird. Do it in the sunshine and there’s your vitamin D dose as well.

What about those diets….unless you have a medically diagnosed intolerance or allergy, my humble view is to take it easy, reduce the levels of bad stuff you consume whilst increasing the levels of good stuff. All the extreme advice at the moment may well be turned on its head shortly anyway – look what happened to low fat diet, better known as the biggest nutritional disaster of the last century. If in doubt, see a qualified Nutritionist.

Starting with the most minimum pantry and fridge, the ditch list is as follows: white sugar (replace with honey, muscovado sugar, natural sweeteners such a coconut sugar), the bad canola oils and marg (replace with good old fashioned butter and coconut oils), ditch the packets of biscuits and chips and replace with jars of nuts mixed with craisins.

Easy pantry and fridge additions: fermented foods - cider vinegar (with the “mother” – have a tablespoon each day 15 minutes before dinner), sauerkraut (maybe not a crowd pleaser), Kombucha (a carbonated drink from the register at Harris Farm, can be used to replace a glass of wine? Might be asking too much – just scull it as you walk home!). Greens and plenty of the leafy sort – add to everything including toasted sandwiches.

At the end of the day, life’s short so let’s make exercise a friend, not an obligatory acquaintance and let’s not make food our enemy. Much less stress that way!

It’s fairly conclusive that exercise makes us feel great whatever our age, sex, state of mind or hormonal situation. Why this happens is quite fascinating, but a lot less conclusive. And it could have a lot to do with our heroic gut bacteria.

Recent scientific studies have revealed that gut health has huge implications on mental health, in particular depression and anxiety.

The friendly bacteria that live in our guts process what we eat and the bi-products from this processing protect the intestinal wall. Signals from the bacteria travel up the vagus nerve directly to the brain, sometimes causing inflammation and a stress response. Not enough of the right bacteria in the gut and the wrong signals can be a good reason for a bad mood.

The gut bacteria are a veritable army of different strains, collectively known as the microbiome. They are now being described as the forgotten organ and they outnumber all the cells in our bodies by 10 to 1. A healthy, diverse and varied community is crucial to our physical and mental health.

Microbiome can be enhanced in a number of ways: prebiotics (commonly nondigestible dietary fibres, often from plants, which help the body’s healthy bacteria flourish) and probiotics, fermented and organic foods. Sleep and stress are also key influencers. Antibiotics and the contraceptive pill are to be avoided for gut health.

A very exciting new found hero for our microbiome is also exercise.

Studies have only recently begun in this area, but already it is evident that regular exercise is beneficial to our bacterial friends, although exercise prior to adulthood has been shown to provide the greatest benefits. Women have also been shown to have a more pronounced response to exercise than men (University of Colorado, Boulder).

Researchers at the University College of Cork (part of the National University of Ireland) compared bacteria in the stools of the National Rugby Team of Ireland with sedentary adults and found that the elite athletes had far healthier guts. Makes me wonder who might have the superior stools – the All Blacks or the Wallabies?

Further studies in mice found that those that exercised had raised levels of several helpful bacteria by as much as 40 per cent including those that protect against colon cancer (butyrate). Other human studies included a four-fold increase in bifidobacterium, which boosts the immune system.

In conclusion, it seems that when we combine our exercise induced endorphins and monoamine hormones with good gut health, we may have discovered the secret for eternal happiness!

During those moments when you are feeling elated, genuinely happy, the world around you is in technicolour and your mood has skyrocketed, have you ever thought it would be great if there was some magic pill to maintain that sensation forever. Conversely, when your mood sinks to the bottom of a muddy mire, you feel possessed by demons and your world is in sepia tones, have you wondered what it will take to lift you again? Is it simply a different chemical circulating in your body that dictates your mood?

There are obviously so many reasons for these different states of mind and I am no psychologist, however there is one variable that has conclusively been shown to make a difference to mood across the board. No matter if you are male or female, young or old, athletic or non athletic, menopausal or pubescent or even pregnant, exercise has proven benefits, showing both increases in vigour, self esteem and well being as well as decreases in anxiety and depression.

Another study shows that if doesn’t matter what is going on you life with problems big or small, or what type of personality you may have, exercise still improves mood for up to 5 hours after exercising. This has been proven scientifically through objective quantification using psychometric testing, cardiovascular monitoring and neurophysiological data.

What isn’t so clear is exactly why we feel so good both during and after exercise. Could it simply be distraction? Could it be Endorphin release or Monamine metabolism?

Distraction from personal issues is a huge relief however it only seems to paint part of the picture. Endorphins are those wonderful feel good hormones which are a response to vigorous exercise – and even laughing. They are produced in the Central Nervous System and Pituitary Gland as pain inhibitors and produce euphoria similar to Opioids.

Another contributing compound is Monamine whose metabolism is related to the production of Dopamine, another feel good chemical and neurotransmitter which is produced when we are rewarded. Dopamine is also associated with addictive drugs.

Sadly I have discovered one exception to the mood enhancement pattern. If you are working in a physically active job, there are no apparent mood benefits. Of course I beg to differ, as I always feel wonderful after a session, so it must just be due to my wonderful clients!

We have all been talking about the wonderful merits of High Intensity Interval Training for quite a while now. I have loudly proclaimed it as a feature of my sessions, but I have a nagging suspicion that I have never fully explained its implications or its objectives.

HIIT in a nutshell is intense bursts of exercise (can be anything cardio) followed by rest or less strenuous exercise. The catch is that during those bursts of exercise, we should be pushing ourselves to the point where we feel like our heart will burst from our chest, we are exhausted and we cannot speak….

Before you all decide to trade in your Chocolate sessions for (dare I say it) a yoga studio, I’d love to tell what the research is saying about the benefits of HIIT:

Extreme Results: 2 weeks of HIIT can give better results than 6-8 weeks of plain endurance training. After 8 weeks, one group of cyclists was able to cycle twice as far at the same pace as they had before trainingMetabolism: Muscle mass is preserved with HIIT unlike steady state cardio. That nice high metabolism is therefore maintained.Anti ageing: HIIT participants showed 450% (that’s a lot) increase in Human Growth Hormone in the 24 hours after a session. HGH regulates the ageing process and has huge fat burning implicationsPerfect for peri menopausal and menopausal women: many women may find themselves putting on weight during this time despite continuing their usual walk/low intensity workout. HIIT has been found to be far more effective in controlling menopausal weight gainPost Exercise: More fat burning for longer following HIIT. You may feel noticeably warmer for a long time afterwards, so huge power bit savings!Short (but not sweet) : You can achieve noticeable results from just 15 minute sessions, 3 times per week. More benefit than running for 1 hour on the treadmill. Truth be known, you don’t need me to do this workout!You get to chat (and rest) - after each burst! There is a ratio of 1:2 or 1:1 exercise/restPost session, you will feel invigorated instead of exhausted!

So you may have noticed that a lot of the above revolves around cardiovascular and fat burning benefits that yes, we all love. However we still need our strength, flexibility and toning components. So don’t worry, I won’t be trading in our beloved blue balls for a stopwatch just yet!

One last proviso: those with cardio vascular issues should not participate to the speechless level! Also, if you are ill, full permission to visit your yoga studio or take that long slow walk.

And finally, my favourite quote/mantra for HIIT sessions: “That, that doesn’t kill me, will make my gluts bodacious”.

You roll out of bed with the best of exercising intentions and a day of paddling fitness in your plan. But, as your toes hit the icy floorboards and shivers race up your spine, all thoughts of chilly harbour waters diminish as you head instead for the comfort of the hot shower – you’re resigned to a day of hibernation, but what a waste…

Down at Manly Oceanworld, the water is glassy, almost jelly like in it smoothness. The water clarity is amazing and alive. Although the air temperature is sub 15, the water is a spa-like 19 degrees or more.

The daily ferry commuters head off to the stress of the city whilst you smugly don lifejacket, grab a paddle and feel your cortisol levels beginning to drop immediately. Instead of an icy shock, the water feels warm to the toes and before you know it, you’re whole body is pleasantly warm as toast. Manly Kayak’s Centre’s fitness classes are a great way to fire up the body’s thermostat, guaranteeing you will save on energy by switching off your home heater for the rest of the day.

Other great reasons to brave the cold:

- Burn more calories: The cooler air temperature encourages greater calorie burning as your body must expend more energy to stay warm.

- Immunity Boost: Research shows that athletes who exercise in cooler temperatures experience less downturns in their immune system than those exposed to cooler temperatures only sporadically. They suffered half the colds and upper respiratory infections.

- Feeling good: the colder temperature stimulates the parasympathetic system responsible for rest and recovery leading to the release of dopamine and serotonin, both of which keep us feeling happy. Couple this with the endorphin rush of exercise, and you’re ecstatic!

Manly Kayak Centre is well equipped for all-season paddling and has a wonderful range of thermal pants and tops to keep you snug and motivated. Reef shoes from target or Big W are all that are needed to avoid frosty toes and a spray jacket will protect you from the Southerly breezes. Remember to always take water as hydration is still an issue.

So resist that morning shower and join the fun on the Harbour!

I just spent a sweltering Sunday at Homebush completing a Level 2 Running coach qualification, with a view to training teenage boys. But there was quite a lot I thought would be useful for everyone. So here's a bit of a summary on what we learned:

Purposeful Training

A little bit of no pain, no gain On a cellular level, fitness gains are quite an amazing thing! All cells have the ability to adapt and will happen in response to loading/training the body. After loading with exercise/weight, the muscles fatigue and the body adapts to an improved level of fitness.

A probable side effect is sore muscles which occur because lactic acid is a by-product of muscle loading. The idea is to load progressively with small increments to minimize the discomfort but maximize the results.

If you don’t use it, you will lose it No loading means there is no need for the muscles to adapt and regression will begin with training gains lost.

If you are taking some time away from running and fitness, realize that you will lose a significant portion of your fitness fairly quickly, but your losses will taper off after several weeks, and you retain a portion of your initial fitness levels for a long time. When you return to your program, you will increase to the same level more quickly

Style You only need to watch Olympic marathon runners to see that everyone is built differently and there are many different running styles. Like our ideas on nutrition, the advice on style seems to have changed quite dramatically but the latest is there is no set perfect style. Some people are heel runners, some are toe runners and changing your style, particularly a lifelong habit, can lead to injuries. However a few fundamentals can still apply:

• Leaning back is like applying a hand brake so angle the body forward slightly • Arms crossing midline will lead to over rotated shoulder movement and loss of efficiency so keep this cross over movement minimal • Foot strike should always be under your centre of mass, not striding way in front or behind • Some foot pronation (inward rolling of the foot) is necessary for shock absorption • When running uphill, lean forward, don’t look up, run on forefoot, low knee lift, use arms • When running downhill, lean forward, lengthen stride, land quietly on flat foot. Use arms for balance, run like a 3 year old! • Wanting to run but getting injuries? You may need to see a bio mechanical physiotherapy (I am working on finding a new one after my guru left the country!) • Getting niggles? Get a massage or do it yourself with a foam roller - I have plenty!

Energy Systems and fitness gains It’s great to understand these systems so that you can understand why you are feeling a certain way when you begin to run (can’t breathe, can’t talk) and know that there is a light at the end of the tunnel (i.e. a comfortable aerobic state!)

There are 3 energy systems which we utilize depending on our levels of activity requirements, the first 2 being anaerobic (not requiring oxygen). 1. ATP/Phosphate for quick burst energy lasting less than 20 seconds or when we first accelerate into an exercise. Your body uses glycogen as its energy source. You have difficulty speaking when utilizing this system 2. Lactate System: Our back up burst system that can last up to 2 mins. Lactic acid is the by product of this system i.e. sore muscles. You can blurt out 3 words when utilizing this system 3. Aerobic System: used for sustained period of lower level exercise, the body is efficiently using oxygen for energy and can maintain this state almost indefinitely. In this system, you can hold a conversation easily

We utilize all 3 systems all of the time, but for improvements in speed and stamina, we need to try to lengthen the time we can tolerate the first level, hence longer short burst periods

Flexibility - how important is it? Important for range of movement but can be counterproductive to power

How does this translate to our HIIT sessions? The aim of sessions will remain the same: to condition the body, improve coordination (you may notice new and increased drills), improve core strength (for injury prevention, balance) and improve flexibility and range of movement

Let me know if a running/endurance event is your goal and we will together design a program to suit your needs

To our current Bountiful Heart participants and my current exercise buddies, congratulations on sweating it out in these record breaking and incessantly sweltering conditions that we have been experiencing. Like extreme cold, the opposite can be very demotivating and draining, so well done with your perseverance. Those lovely Autumn morning look like they are just around the corner, so we promise that term 2 will be optimal fitness season.

If you are a newcomer to fitness, for a new regime to be sustainable and for new habits to be cemented, it potentially requires a commitment of at least 3 months - by this we mean creating a daily habit which, if missed, feels similar to forgetting to brush your teeth. Quite simply, you feel worse it you don't do it!

If weight loss is your goal, we are all aware of that 80-20 rule (Food/Exercise). Food is King, but should never be the enemy - it's just too enjoyable and too much of a cornerstone of our lives. If you would like inspiration for new food concepts whereby you can still achieve that food enjoyment whilst achieving better wellbeing, Krys Lojek Nutrition is a great place to start. Her number is:0415 111 331.

That 20% exercise portion of the statistic however is more significant than it suggests. Exercise, especially first thing in the morning, provides you with feel-good motivation - why spoil all the hard work with lousy nutrition? That first grab of food in the morning when you return from your session, can set the tone for the whole day, so if nothing else, choose this well. Exercise also provides so many other health benefits which I won't reiterate except to say: We evolved because we moved! So savour that break from your screen and plug into nature instead!

I think I am experiencing a re lapse of my previous mid life crisis, but the following quotes from a parenting course the other night really hit home!:

20 years from now you will be more disappointed by the things you didn't do than the ones you did do so throw off your bowlines, leave the safe harbour, catch the trade winds in your sail. Explore, dream, discover.

Mark Twain

We don't stop playing because we get old, we get old because we stop playing.

George Bernard Shaw

I think both of these quotes will resonate with everyone who has signed up for Spartan on April 2 - BRING IT ON!

For a number of reasons, I have the feeling this is going to be one of those momentous years, hopefully all about making the most of every single opportunity (or most of them), pushing the boundaries just a little bit, experiencing new horizons and enjoying everything this gorgeous environment has to offer- Sounding like fun? Here's the official news:

Spartan - April 2 So far for 2016, we have 10 enrolled for the Spartan Race on April 2 in Picton. Plenty of Mother and Son/Daughter combos - why should the Dads always have all the filthy good fun? In preparation for this great race, we will be sneaking a few new exercises into our session, but it's all good functional stuff such as grip and upper body strength. I have created an 8 week training program for the event, including visits to Stunt Gym and Flying Trapeze so let me know if you are interested.

Kayaking - Feb 28 For the paddlers amongst us, the Bridge to Beach Race is scheduled for Sunday, Feb 28th. This is such a great opportunity to experience the Harbour in all its glory, push yourself just a little, and do really well - there are not many plastic kayak competitors. Let me know if you are interested as Manly Kayak Centre will rent for the day.

Bountiful Heart - Feb 22 Bountiful Heart, our fitness fundraising program, is set to launch again 22/2. Again I will be working with Krys Lojek Nutrition and Louise Mavor, Key Fitness and we will be donating 33% of takings from our sessions to the West Papuan Children's Health and Education Initiative. Please let me know if you would like further information on the program.

I would like to mention that Kry's meal plans received rave reviews - fantastic new family friendly food "concepts" that are great for the time poor of us. She is always available to talk about food - a subject so very close to all our hearts! Louise Mavor is not only lovely, but she has a decade of PT experience and I would love to introduce you all to her as she will be helping to take over classes in my absence.

From our involvement in this charity, it looks to be such a fascinating country complete with 5% of the world's biodiversity, magnificent surfing and diving, incredible hiking and resorts, but abject poverty. Tony McMullen (Stockland Medical Centre GP and founder of the charity) mentioned that 10% of children under 5 had died of Rotavirus only a couple of years ago - a horrific statistic which brings home how under developed and remote this area really is. With Tony's help I will be looking at a family friendly trip to the area at the end of this year if anyone is interested

Japan - Jan 9-19 My lovely husband is whisking me away to powdery slopes of Japan from Feb 9-18. Louise Mavor has offerred to stand in for me in my absence so we will discuss everyone's exercise plans for that week that I'm away as I may not be able to arrange the groups remotely.

Housekeeping - URGENT! I have audited myself and failed!! I realized that I am missing a one pager disclaimer sheet from most of you.Please can you make sure to remind me to get you to fill one in asap. You can get your BP tested for free at any pharmacy and it's good to know anyway! Thanks all.

2016 Schedule So many FB photos of first days at new schools - I have invested in so much Kleenex! It looks like alot of things have changed for many people. I would love to stick to last year's classes: daily fitness/ kayaking at 9:30, Sat paddling at 8:30.

Pricing - 2016 Same as 2015: $20 per session or $15 if 4 or more people. I would also like to offer a 10 pass, valid for 6 months to lock in the $15 price ($150) so that you are never feeling like you need to be paying more. Obviously there will be alot of flexibility involved.

One request: Please let me know if you are coming or if you can't attend at the last minute so we don't wait for you! For latecomers, I will always try to leave a chalk message!

Sad News - Constantly! Finally, during my stay in NZ, my beloved part human Chocolate Mobile Mini found itself traded in. It was sadly on death row with a leaky radiator, dodgy clutch, leaky roof and pretty much everything else, but it was quite a shock so RIP little car (and David Bowie who apparently stayed in Kylie's house - that's the rumour and I'm sticking to it!).

Wow, sorry this was so long...looking forward to seeing y'all soon!

Sweating it out while working out in the heat can feel amazing, however your body needs to replenish with liquids to operate optimally, prevent heat exhaustion or worse, heat stroke.

As the mercury rises in Sydney, it is important to hydrate before, during and after exercise. Our body's are comprised of 60% water, 10% of that is contained in the bloodstream and when we sweat, and lose water from the bloodstream, the body takes the required replenishing fluid from our tissues, if it doesn't receive it from hydration. It's quite mind blowing that we can lose up to 3L of water during a workout.

Symptoms of dehydration include: thirst, sticky dry mouth, fatigue and dizzyness, headache, and if your wee looks like apple juice, you are definitely dehydrated! If you've got high blood pressure, be even more cautious and aware of symptoms.

As a general rule in the heat, adhere to the following: 500ml 15 minutes prior to exercise, 150-250 mls every 15 mins during exercise, then regular drinking to produce clear or pale yellow urine.

Water is fine for rehydrating if exercising for less than 1 1/2 hours, but after this time, some carbohydrate and electrolyte replacement is also required. Electroytes are basically the ions in salts and are instrumental in the electonic exchanges in our cells.

There is the question of what products rehydrate the best. Of course there are highly coloured and sweet gatorades etc, but milk and coconut water are also highly effective.

Try this yummy sounding recipe: 1/2 C OJ, 1/2 C lemon juice, 2 C water/coconut water, 2 TBSP raw honey, 1/8 t Himilayan salt.

Congratulations on completing Week 1 of Bountiful Heart! We hope you are really enjoying the fabulous food and that the fitness component isn’t too easy!

We may not have adequately warned you, but with all of the fitness fun comes a little muscle soreness. The good news is, you shouldn’t stop exercising! On the contrary, more of the same will feel so much better.

The soreness is a platform for new muscle growth and you are not alone. We all experience it from trying any new activity. It might be off putting, but it is simply about some waste products hanging around.

Soreness usually kicks in 12-24 hours after exercise and peaks 24-72 hours later. There are a few tricks of the trade for reducing its effects:

Rehydrate – lots of water to wash away the wasteMassage, foam roller, massage ball – the latter 2 are always at my sessions and who knows, the first might be offered from another sourceSleep – great for recovery in general and immunitySnacks – try high protein between mealsHeat – try a hot bath with some quality Epsom Salts (I have a great source if you would like some)Spice it up! Tumeric, ginger and watermelon juice (not altogether of course!)Compression clothing – might be a big ask in 30 plus degrees, but it can work wondersMore exercise

Keep up the good work and we will keep dreaming up new ways of challenging you!

Belinda

by Kry Lojek, Nutrionist for Bountiful Heart

For any body transformation to work it requires a level of desire and commitment to make those changes happen. Eating a whole food based diet does take a little getting used to. But soon you will be noticing differences in the way you feel, your skin, how you react to situations, your focus and concentration, and most of all your energy levels.

Here are my Top 5 tips to help you to wellness.

1. Get rid of processed foods We don't realise how dependent we are on processed foods: It could be a muesli bar after a work out, or a muffin with a cup of tea. Its about changing our mindsets, so we reach out for a handful of nuts instead of a muesli bar, or we opt for an orange rather than a muffin. The choice has always been there, but we are choosing the addictive, unhealthy, easy options. Its about having something always on hand. Be prepared, carry fruit with you, or even keep a jar of nuts in the car for times when your blood sugar drops to below zero and you are fading from hypoglycaemia. Our bodies are temples, and when we are fuelling our bodies it is important that we choose nourishing foods with every mouthful. 2. Its not a diet. Its a way of life This is not an 8 week program that lasts only 8 weeks. The goal of the menu plan is to change the way you think and feel about foods for a lifetime of change. There are no processed foods. Just real, whole foods. It is a misconception that eating a real food diet is time consuming. Its about becoming organised. You put effort into cleaning your house, walking the dog, organising the kids - so what about putting time into looking after yourself. Don't put yourself last. Plan your meals, put together a shopping list, order online, have a substantial pantry with back ups, have spare meals in the freezer. Its worth it. You and your partner and family will be thanking you for it. 3. Keep a food Journal When we are making changes initially to our lifestyle, it is difficult and we can get discouraged. It is not uncommon to complain of headaches or aches and pains during the first week or two of any diet change, but hang in there. It will get better and in no time you will be feeling recharged, with energy to spare. Journal what you eat, drink, go to the bathroom, how you are feeling, what you are craving and the changes you are noticing. Writing down can help us understand the patterns that we fall into. How often do you snack? Discover the associations that you have with food, and try to avoid or divert these habits by creating new ones. 4. The kilojoule confusion No two foods are alike, and not all foods are absorbed the same, and every person has a unique digestive system that decides how many kilojoules and nourishment, they receive from the foods they eat. Processed foods such as bread and pasta are foods that are easy for the body to digest. It takes little work, therefore raising blood sugar levels quickly, which can lead to over eating and cravings. Think about leafy greens and avocado. It takes the body longer to digest. These are complex carbohydrates, which are difficult to breakdown, blood sugar levels are not spiked, and gives us sustained energy and nourishment. 5. If you slip up, just keep going They say it takes up to 8 weeks for a new habit to take hold. So to slip up now and again is totally understandable. Just keep going. Don't punish yourself, just reaffirm your commitment to yourself that you will keep on trying. Reach out, talk with others. Revisit your goals. Never look back, just stay focused in the present. Not all changes have to be made at once, change is embraced by people differently. Just keep the end goal insight and you will get there especially when you use these recommendations. Eating a whole food based diet does take getting used to. You begin to think differently about your food choices, you shop differently and you will be cooking differently. Quickly you will become an expert at reading labels and going to great lengths to avoid foods that have been processed in a plant, rather than from a plant. Like all diets, if you are unsure or have any questions, check with your GP or nutritionist first. Really the bottom line is as simple as just eating real foods.

Bountiful Heart

Today we launched Bountiful Heart!

We are a fundraising fitness group

You achieve your health and fitness goals

while under-privileged children achieve healthier lives.

Bountiful Heart, in conjunction with our local GP, Dr Tony McMullen and the Papuan Children’s Health and Education Initiative, has designed an 8 week weight loss and well-being program which includes:

2 group fitness sessions per week with Louise Mavor or Belinda Eady

Louise: Monday 6am/Wednesday 6am/Friday 6am/Saturday 8am, Balgowlah

Belinda: Monday 9:30/Tuesday 9:30/Thursday 9:30. Balgowlah/Queenscliff

a nutritionist approved 8 week food plan, with flexibility for your needsa weekly exercise plan designed for your requirements24hr on-line support and encouragementan optional pre and post program health check by Dr McMullentax benefits for your charitable donationand a great group support network

The cost of the program is $400 for 8 weeks

50% will go to the Papuan Children's Health and Education Initiative.

Sign up now for the ultimate spring cleanse this October

The Papuan Children’s Health Initiative

This non-profit group was originally established to raise funds to help underprivileged children in Papua obtain surgery to remedy life-threatening conditions, and this continues to be part of the organization's mission. Its capability and reach have also extended considerably over time.

ASP's current programs include a community health initiative that has greatly enhanced the well-being of people living and working in the Bird's Head region of Papua. In addition, Dr. McMullen's group has pioneered health microenterprise development approaches to control malaria and provide health services in remote regions; reduced children's death rate from seasonal diarrhoea epidemics; improved maternal and child health; and provided basic health services in many remote communities.

Moreover, the organization also works in conjunction with business, community, government and other entities to address the HIV epidemic in the region. It also employs and trains Papua-based health staff within a social business model in order to build sustainable health care.

Dr. McMullen was employed by BP as a health adviser and medical director between 2002 and 2009, and won a Helios Award, the company's highest employee recognition award, in 2006.

Go to www.drtonymcmullen.com for more information.

What a beautiful start to the training year! Gorgeous weather, loads of enthusiasm, I love it!

I have been attending the most fascinating video conference on none other than The Female Hormone Solution, through the CHEK Institute. It's very title implies that there is a problem to address, and I am sure most of us would agree those mischievous hormones can sure wreck your day! I am full of new ideas on the subject so just ask! Or ask the real experts, Krys Lojek or Maxine up at Healthy Heights.

I may have been successfully brainwashed, but I have also come away with a few key changes to implement into our sessions. In addition, I haven't formally launched my new Barre Attack credentials, so here goes... drum roll - you will have already noticed some of the new sequences creeping into the classes, which are set to continue because they are safe, fun and produce results, especially for hip stability.

In summary, 2015 will see the following tweaks to all sessions:

New Look Chocolate Fitness

Barre Attack sequences - hailing from ballet strength drills and pilates, your butt is going to love it! I think I am currently the only trainer in Sydney incorporating these into outdoor trainingMyofascial rollers/balls - available at all classes - come early and have a roll! You need at least a couple of minutes for each creaky body partBreathing! I'm not going to call it "meditation" because that sounds too much like masochism to me, but the big exhale is the best known way of reducing the heart rate and stress. Goodness knows we have enough stress from so many sources. So this will occur during our final stretchesBalance - you will have noticed these moves also creeping in! Less sprained ankles, twisted knees and sore backsPosture - there will be dots, there will be stretches, there will be strengthening, there will be constant cues! Posture is the fountain of youth in so many ways.Functional training - everyday life movements, one part of the body is one direction, the other in the opposite direction. Great for the brain too!

Schedule :

Monday: 930, 40 Baskets

Tuesday: 9:30, 40 Baskets

Wednesday: 8:00 Mums, Bubs and Buggies, Manly Oceanworld

9:30 Kayakfitness

Thursday: 9:30, 40 Baskets

Friday: 930, Little Manly Old Gasworks, beneath the playground

Saturday: 8:30 Kayakfitness

Fun Races on the Horizon:

- Let's do them as a team

Raw Challenge, March 21/22, Doyalson (1 1/4 hours drive north): 6 km, 40 obstacles, $69 - Filthy good fun, Jaz and I will do this one (and maybe Rory)Colour Neon Run (Glow in the Dark Colour Run): May 16, 5km, inner city venue tbc, $69Manly Fun Run: Sunday May 25, 2/5/10km $35

Final Housekeeping:

Birthdays: please text through to meInjuries and conditions: please keep me updatedStress level: let me know if you don't want to be pushed for any reason, be it hormones to heat (not including hair injuries Chris!). Resistance can be substituted.Feedback: all comments/concerns/criticisms apprecitated I'll let you know a date for the next Chocolate Evening shortly.

That's all for now!

I look forward to seeing you all real soon.

Bx

Confession: I have not had a proper breakfast for many years! The proverbial coffee and banana has been my chosen sustenance, although I am fully aware that this goes against all popular advice.

It has taken a week of brainwashing and 20 hours of video conferencing (The Female Hormone Solution), but I have finally seen the light - the humble boiled egg is now my best friend! Specifically the egg, consumed within one hour of waking, boiled for exactly 200 seconds with lashings of butter, salt and pepper (I'm not a total masocist!).

Like a good Mother, I first experimented on my children. I was greeted with the predictable "no way", and "what the" and "that's totally dog", but they could not onlast my tenacity, and finally succumbed to the egg. Totally surprisingly, it received rave reviews - Rorz the human hoover stated that he "didn't feel hungry until lunchtime" and Jasper the energizer bunny said he was jumping out of his skin with new found zealousness (is that a word?).

So, the inevitable happened, and I sat with teaspoon and knife poised to dive into this small miracle from a chicken's bottom.

Result: After 3 days, I think there maybe something in this! I have even experimented in reducing my usual 4 shots of coffee to 2, and I seem to be delighfully satisfied!

There are of course many scientific explanations for this, from the protein aiding blood sugar regulation, through to reduced cortisol (the fight or flight hormone which contributes to many of our hormonal and weight woes). The lovely saturated fat of the yolk is just what the doctor ordered for brain and hormone function as well.

So why not have a go - it's so quick and easy. No waste - you can grind the shells and add to your yoghurt and boom, there's all your calcium needs taken care of. There's only the question of what to do with all those empty egg cartons. I just googled they can be used to sound proof rooms, so I know which of our walls will be adorned first. Or maybe we should consider some new feathered family members?

This is truly a food for thought!