Even Though My Days Are Tough....

When I have worked 14 hours, when its gone dark and I am the only fool still in the office, when everyone has gone home, it is hard to stop and think "how could I have given up the freedom and independence of travel for this??".

I remember Scotland, the fun I had, the travel through France, the wonderful days in Sweden, and its usually just as I am climbing out of bed to go to work at ungodly hours of the morning, that I cant help but experience a tiny bit of sadness.

Sure, my quality of life is pretty dismal at the moment. I wake up at 6am, and I am home by 9pm. I'm living a life of continuous meetings, endless cups of coffee and uncomfortably high heels. I feel as though I havent seen hardly any of my friends in weeks, and there hasnt been a night that I havent fallen into bed with mentla and physical exhaustion.
But not once have i ever regretted coming home.

I am witnessing my little baby neice grow up to become a gorgeous little girl. A little bundle of fearless, energetic joy. I dont think I have ever come across a child that has so much personality, and so much enthusiasm for discovery. She makes every hard day at work seem worth it, because I am here in Australia now, instead of being so far away. I know I babble on about her a lot, but when life is so full of complexity (even more so now with the new job), Charlotte simplifies everything. When your day is filled with a bunch of adults fighting over stupid legal issues, coming home to see that gummy smile the instant she recognises you, melts my heart and makes everything worth it.

When I see her playing with other children, I cant help but feel proud of her. My sister has done a wonderful job at making her into an outgoing, fiesty little girl who wants to be friends with everyone (even when they dont neccesarily want to be friends with her!). She walks up to kids randomly and just smiles at them, with her toothy little smile.

From this entry, you all must think I dont like my job. You're wrong. I love it. I've always loved the profession, the challenge of it. I am right for the job. I am handling the work, the responsibility and everyday I'm thrilled by whatever comes my way. But my love for the job was partly the reason why I gave it up way back in January 2006 for what I thought would be a few years. Now, it appears that the profession has lured me back after only nine months. Is that a sign that this is my fate? That this is what I am truly meant to be doing in life?

Frustratingly though, when I work, I love it so much and I am so passionate about it that I give 110%. Which means that I dont necessarily get that work/life balance that is required to remain healthy and happy. Circumstances have meant that since starting work, its been so busy that any hope of a work/life balance has disappeared temporarily. The highs that come with being in an executive role lasts right up until you get to late at night, when you are still churning out the work, when everyone is at home with their family and friends.

However, once I settle in, I am determined to get my life back on track again!


(pictures above are of charlotte and my sister, Annie).

She Loves Books

She's going to be a lawyer, like her Aunty.

I'm Alive and Well

You will all be pleased to know that I have survived my first two weeks of work..... barely. Three days into the job and a sudden legal crisis hit and ever since then, I've been pulling 14 hour days and this weekend was spent at the office. I'm enjoying the job, but being back into the corporate world, its long days, its office politics, etc, its been a bit of a culture shock!

All is well. Thanks for coming back and checking my blog still, even though i havent been such a regular blogger of late!

I'm A Motivator!

I am so glad to hear that some of you are a little inspired by my fitness information.

Did you know that within four weeks of an established fitness regime, you begin to notice a real difference in your level of fitness?

Did you know that within twelve weeks, your body shape can begin to change dramatically?

My problem (and every one elses) is that I start a fitness regime and a few weeks later, i lose the motivation to work hard. I still exercise, but I dont do it as regularly, or as intensly as what I had done at the beginning. I begin not to do the right stretches, I get lazy with weights, and my eating isnt as healthy.

But the key to it is (apparently, so I have read) that you have to change your mindset along with your body.

Its no use going and saying "I'm going to go on a diet for two months" or "I am going to stay on a diet until I get down to a size ---".

I've said it before - FITNESS IS FOR LIFE!

So I am focusing on getting into a routine at the gym, and keeping it. Fitness HAS to remain a part of my every day life because my health depends on it. I will die if I dont look after my body. People DIE if they dont look after their bodies. Scary, huh!

Keep up the exercise everyone and I promise to as well!

Beat Those Myths!

Fitness Tips - 10 Exercise Myths

Although some old fitness fictions, such as "no pain, no gain" and "spot reducing" are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths as well as the not-so-common facts based on current exercise research.

1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity.
   
   The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.
   
   
2. If You're Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.
   
   This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
   
   
3. Yoga Is a Completely Gentle and Safe Exercise.
   
   Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.
   
   
4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.
   
   In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.
   
   
5. Exercise Is One Sure Way to Lose All the Weight You Desire.
   
   As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.
   
   
6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.
   
   Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.
   
   
7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.
   
   Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.
   
   
8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.
   
   In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.
   
   
9. Overweight People Are Unlikely to Benefit Much From Exercise.
   
   Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.
   
   
10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.
    
    Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the "best" program for you is the one you will participate in consistently.

http://www.femail.com.au/exercisemyths.htm

Cardio Training - Get Your Heart Rate Up!

http://www.free-online-health.com/cardiovascular-fitness-programs.htm

Sample Cardio Fitness Programs

*Always consult your Doctor before starting an exercise program!

Program 1

• Warm up and stretch for 5-10 minutes.
• Jog for 100m, walk for 200m.
• Repeat 5 times.
• Always complete a warm down before finishing the session.

Program 2

• Choose a piece of cardiovascular equipment (eg, Bike, Rower, etc.)
• Warm up and stretch for 5-10 minutes.
• Complete 2 minutes at 85%, then 2 minutes at 60%.
• Repeat 4 times.
• Increase the high intensity section and keep the low intensity section the same as it becomes easier.
• Always complete a warm down before finishing the session.

Program 3

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 4 times: 1 minute at 90%, 2 minutes at 60%.
• Increase the high intensity section and keep the low intensity section the same as it becomes easier.
• Always complete a warm down before finishing the session.

Program 4

Indoor Cardio Circuit:

• Warm up and stretch for 5-10 minutes.
• Choose 3 pieces of Cardio equipment (eg, Bike, Treadmill, Rower).
• Complete 2 circuits of the machines spending 5 minutes on each machine, each time. (eg. 5min on bike, then treadmill, then rower, at the first intensity. Then go through again at the second intensity).
• Spend first circuit at 60%-70% HRmax.
• Spend second circuit at 70%-80% HRmax.
• Always complete a warm down before finishing the session.

Cardio Programs For the Fit Only

Program 1

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 4 minute at 90%, 2 minutes at 60%.
• Always complete a warm down before finishing the session.

Program 2

Indoor Cardio Circuit:

• Warm up and stretch for 5-10 minutes.
• Choose 3-4 pieces of Cardio equipment (eg, Stepper, Bike, Treadmill, Rower).
• Complete 3 circuits of the machines spending 5 minutes on each machine, each time (eg. 5min on bike, then stepper, then treadmill, then rower, at the first intensity. Then go through again at the next intensity, and so on).
• Spend first circuit at 60%-70% HRmax.
• Spend second circuit at 70%-80% HRmax.
• Spend third circuit at 80%-90% HRmax.
• Always complete a warm down before finishing the session.

Program 3

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 400m at 90%, 400m at 60%.
• Always complete a warm down before finishing the session.

Program 4

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 2min at 85%, 2min at 75%.
• Walk for 10 minutes.
• Complete intervals again.
• Always complete a warm down before finishing the session.

Program 5

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: Sprint 400m then jog until heart rate reaches 70% HRmax.
• After the 5 intervals, walk for 5 minutes.
• Repeat intervals.
• Always complete a warm down before finishing the session.

Fitness Is My New Priority

The Biggest Loser, one of my favourite television shows, is back on as of Sunday. It shows several very very overweight people and their quest for weight loss - the proper way. No gimmicks, no medication, just plain old hard work.

Channelling My Inner Madonna

I blame the champagne.