Bridge To Brisbane Fun Run. 10km.

by Vashte on September 10, 2013

Bridge To Brisbane

It was another seemingly unsuspecting Sunday morning with a difference! Two things marked this Sunday a little different from the outset than other Sundays. The first was Fathers Day Down Under– so one might expect many Dads to be enjoying breakfast in bed made by their doting kiddy winks, and yet a crowd of over 41,000 people gathered at the foot of Brisbane’s Gateway Bridge- many of whom likely fathers! I suspect some fathers had chosen to get up well before their little ones could surprise them with such an idea this year- but why?!

On the 1st Sept 2013, 41,000 people give or take, joined together with a common goal: to run, walk, push prams, wheel themselves, or somehow transport  themselves on foot 10km over the Gateway Bridge and beyond.. for fun! I was one of those 41,000 people!!

I know that many people shudder at the thought of getting up while it is still pitch black to voluntarily throw on lycra of any description for whatever reason. Add to that  the absolutely preposterous concept of actually opting to run such a distance at their own free run. All before breakfast! But then again, it would seem many people think it something different and fun to do.. 41,000 of us!

Until you join in and try it, you cannot bag it. The buzz in energy 41,000 people creates is something else. Whilst the thought of running such a distance may make your heart flutter slightly, and send your mind into a spin telling the story you keep playing to yourself that ”you could never do that”.. giving it a go just once would enable you to know once and for all if you would make it! Most people don’t race. In fact, it is pretty hard to race unless you put yourself in the elite category, and get off first. These guys and girls are usually racing for money, time and/or somewhat professional. Thes guys and girls are the minority.

The rest of us choose a category we think we fit. If it is your first attempt at a run/walk like this.. go easy on yourself and put yourself in the group that sets off last! They give you oodles of time to finish so even if you walk the entire thing, you do it!

Everyone is very supportive! Many people dress up for the fun of it or as a team. We are all there with the knoweldge that the great majority of Australians are still sleeping in bed, warm and rugged up. We may indeed be slightly crazy but we know that after this is done.. we can all enjoy a shower, and head off for a well deserved breakfast with a metabolism burning like a fire in the knowledge we did what most people can’t be bothered even trying!

Bridge To Brisbane

Watching the sun rise on the first offiicial day of Spring whislt running along roads that are very rarely closed is something special. Promo girls are dotted along the track holding banners and calling out encouragement, as are specatators holding personal placards for their friends and family members, and then there are the dj’s!! Yes dj’s- I remember at least two officially set up, pumping out tunes to keep us going! All fun and all very cool.

The bridge itself  is a gradients of 5%. It is at the start so many people choose to walk it. I found it easier than I expected, likely as the adrenalin kicked in passing the start line :) The killer for me was the sneaky little bridge at the 8km mark.. it was a little one but I was not expecting it. Youch! Having very little running training behind me, and what running I have been doing this year is all very flat, any increment is a move up for this long distance, flat line runner! At that little bridge I almost stopped, but the mind is a great thing when also exercised well. I decided to dig in just when I wanted to stop the most and push through. No stopping allowed I had a Personal Best time to make!

I would have been so disappointed with myself had I stopped. Having run two ½ marathons this year already, this 10km should be in the bag – 1km 5% incline on the bridge aside 😉

With the crowd pumping, I nailed this run in 53 minutes and 7 secs; a personal best for me including hills! I was aiming for 50 mins, so that will be for the next 10km I run then.

Bridge To Brisbane

Challenge yourself. Do stuff that scares you. Book yourself in for events and get amongst it. Give life a go! Some people say that running is not good for the joints, and yet, neither is sitting on the couch stuffing your face with chocolate watching movies on a regular basis!! If something has to give, I would prefer that it gives through me being active as opposed to being a sloth whist giving out unsolicited advise to people who like to get amongst it!

So come on and join me! You don’t have to be the world’s fastest runner. You don’t have to be incredibly fit. You don’t have to have spent the last 3 months running 5 days a week to have some fun in an organised run. You CAN walk part, if not all of it! Come on down to get involved in the atmosphere, feel the sense of achievement in crossing the finish line walking or running. Come and see the plethora of people all ages, all abilities, all shapes, all sizes..all just giving life a go!

Come out from behind those four walls you call home and breathe the fresh air, watch the sun rise, and enjoy the excitement as people, just like you, line up and wonder if they can cross the finish line as well!

While you have all your facilites about you, why don’t you do something crazy like this consciously?? Heaven knows what you will do later in life! There is nothing more heart wrenching than coming to the end of your life and wishing you had given it more of a go.

We only regret the things we wanted to do, but didn’t. Not the things we ‘failed’. If you try, and I mean really try, and find things don’t work out the way you imagined- at least you found that out for yourself.

Quit giving advise on stuff you havent tried!! We all do it!! Just get out there and try it for yourself! It really is surprising what we can do. Our minds tell us we can’t. But.. there is no such thing as can’t… unless you believe it.


Think you can or think you cant- either way- you will be right.

So think you can and start Living a Life OutLoud!!!

Are we there yet??

Are we there yet…????

xx Vashte xx


Get Your Sweat On!

by Vashte on July 22, 2013

Bikram Funnies

It’s hot. Boiling hot. The humidity is more stifling than a packed Turkish bathhouse. I’m drenched in my own sweat. Yes Sweat. Not perspiration. There is no way on God’s green earth you could say this is perspiration. Not even in your wildest dreams. I’m dripping, literally drenched in my own sweat.. its running up my nose and into my eyes. And I’m not supposed to wipe it off… just let it drip onto my towel beneath me, or up my nose…. or pour. Whatever the case may be. And now I am supposed to try to get myself out of the entanglement I have put myself in.. remembering to breathe. Apparently some people forget to do that… in this situation. So I make some feeble attempt to unravel myself with decorum, remembering to breathe, oh and to relax my even!! Actually it helps to laugh :) That does initially appear a little difficult as I’m heating up from the inside out; marinating in my own rivers of sweat and have managed to twist my body into something short of an ”upside down Japanese ham sandwich”. Well – at least that’s what my yoga teacher says I am supposed to look like.. whatever that looks like- I am pretty sure I am a long way off remotely appearing that way! And here is where you just absolutely cannot take yourself too seriously. Let it go, and have a giggle. And remember to breathe 😉

I have just started Bikram Yoga. Have you ever tried it? It is that stretching yoga where it has been decided stretching was not hard enough so they heat the room up to the 40C mark or so. :) Wow alright :) I decided to get back into it after my half marathon. I figured it would help with the inflammation my body was walking through after running that distance with little training. And in all honesty, I had lost my mojo for running as well as any form of ‘usual’ training I had been engaged in for the past 12 months. This year has been a series of 2 steps forward and 3 steps back. Joy. I knew there was a high chance of  losing  my sanity completely if I allowed this present stage of non anything to continue, so I took the reigns and made the necessary changes. It is paying off..and I’m only just looking into the start of my third week!!

The penny is dropping again, results are starting and we’re off once again. phew :)

Once you get your head around the heat of Bikram yoga, the fact you do marinate in your own river of sweat; understand no one is looking at you, nor cares what you are doing unless you are just plain distracting; get that all participants in bikram are working on healing themselves, changing themselves, bettering themselves without the need for competition or comparison, it becomes  quite addictive. Well has done for me at least :) So far I have made it to one class every day for six out of seven days. I didn’t make it yesterday so I went for a run instead.. the difference in my strength and lightness on my feet was amazing- in just two weeks. I am chomping at the bit to get back to class today for my hit!bikram

Now this little graph is interesting- don’t think by the third or fourth class you are ”enlightened” and breezing through class no trouble.. ooohhhh big mistake to think this way. Each class will be different- I was chatting to one lady who had been coming for 7 months and she was agreeing with me on how hard the week had been! So it would appear it all depends on what is going on in your world at the time. Just keep coming and keep practicing. What do I consistently say about sport?…BE consistent!

There is much to be said about calming the mind. The majority of my coaching in personal training and life coaching revolves around this very topic. When we become aware of the thoughts and the words we speak over ourselves, as well as how often the chitter chatter is blathering on in the background; it can at first be quite a shock at a. how often we chat and b. the amount of disempowerment we tell ourselves..on a daily basis! So that being said- when you opt to place yourself in a room, with a little yoga mat and towel (designed to soak up the sweat but lets not kid ourselves.. we need at least 3 ..on top of each other to absorb the vast quantities of human sweat about to be unleashed) – … you are either incredibly insane.. or making some attempt to preventing this from taking hold 😉 I’m working on the later, please don’t contradict me on this and allow me my fantasy of being somewhat sane :)

So in this 40C room, in this situation, wearing next to nothing (what is the point- you would only want to rip excess clothing off within 5 minutes WITHOUT caring what anyone else thought…) in this heat, attempting to balance on one leg, and twist your rigid body into strange peculiar positions then “hold it, hold it, hold it”.. whilst you drip, drip, drip… you very quickly learn to still your mind and focus on the task at hand: which is surviving!- Yes, remember to breath!!! ..Slowing your heartrate down… Or just breathing in to the space in your body that you didn’t actually know existed, but … through finding them you may ache, yet in that ache and in that place you find some welcome relief AT finding those places. Because somehow, someway you do know these places are all parts of your body and they DO need stretching, gently. 

Beginner Bikram Yoga is a practice, one form of exercise I connect with so far through the challenge, through the slight pain, through the discipline, and through the mind control. I see quite a number of athletes from other sports enjoying this form of yoga. Perhaps it is the challenge, perhaps it is the discipline. It is certainly different to other more gentle forms of yoga out there. There is a time and place for any sport. We are all unique so that is why we all like different things. I like the intensity of Bikram yoga.  I like the fact I come out of class like a new person- a drowned rat. Devoid of any pretence or pompous attitude.

I like that Bikram Yoga does not have a lot of traditional meditation. I don’t subscribe to the belief of yoga and its origins as a religion.  I am very obviously Christian; through Bikram Yoga I can enjoy the medical, mental and physical benefits of this sport without it encroaching on my beliefs, nor I encroach on its. Every human being needs stretching and we in the modern day world, just don’t do much as a rule! Well not in my definition of modern day life  that is for sure! I participate to enjoy the benefits I have not been able to get lately from my other favourite forms of sports. I have lost the buzz, the thrill, my mojo and ….any quantifiable results! Bikram Yoga is allowing me to challenge myself without the physical stress, nor the emotional stress, and is helping me to overcome the inertia I was walking though coming out of illness.

I love the way the teachers are not all ”into” themselves. Previously my personal experience of yoga lead me to students and teachers who own attitudes I associate with carrots in places the sun rarely sees.. gross generalisation yes, and my own observation only, but definitely my observation. (There is enough of that on the Gold Coast without me going off and looking for it :) ) However, at Bikram Yoga Southport there is a tonne of laughter, the teachers encourage us not to take life too seriously, let alone the practice; and entice you to relax and have fun with it. They welcome new people and explain clearly the postures. They slow you down as a newby as we tend to be eager to get into pose (but can’t off the bat) and let you know it is no race, it is not competition. Just BE. All the things I teach and speak on every day. Lighten up! Its friendly. Its fun. Its a challenge.

Every time this drowned rat emerges from another sweltering hot Bikram Yoga class, I feel lighter physically and emotionally. Detoxing from the inside out and definitely helping me in my flexibility which has never been my forte given my choice of training to date!

I highly recommend giving Bikram Yoga a go if you are looking to recharge your mojo, if you like a challenge, and want to try something completely out of the current box you live in! Each day is different at Bikram Yoga.. in my two weeks so far, it hasn’t become easy, and it hasn’t become hard. What HAS happened is a dramatic increase in my flexibility, my mind, my thoughts, and more physical change than I have seen all year.. and that is only after two weeks. Touch base with me in three months on this topic! That’s when we can gauge what change have occurred. I love it! You may too?! One word of warning though – don’t just try Bikram Yoga for one class. You need to give it at least a week to figure out if you can handle it, how it affects you, and whether or not you enjoy it.  Lets get real- you are in a room set at 40C, you sweat,and then some; you are trying to get your body into unusual positions, in this heat- (well I had never voluntarily just sat in front of the TV and tried it at home personally)… so you will feel strange, you ought to be wearing less than you would normally choose to wear! It will seem weird. It won’t be easy. But isn’t anything you do for the first time this way? You need to give new situations, leanings, experiences a chance. A chance for you to understand them, and your body to get with the programme before passing judgement.

Bikram Yoga is changing my life at this moment in time. I love it. You could too. Try it on for size :) I dare you! HERE is the link for Bikram Southport. Google for your closest studio and get your sweat on!

xx Vashte xx



Want to Run With Me?

by Vashte on July 15, 2013


Half Marathon 5 July13

What do you do for exercise?! What is your chosen form of training to keep you fit? What gives you that happy high feeling when you finished? What gives you that sense of achievement, knowing that, although you may not have ‘felt’ like it today; maybe it was cold; or you were incredibly busy all day…but you made that decision and commitment to just get out and ‘do it’. What was it? What is it that keeps you feeling alive? Grounded? High?

Find something in the form of exercise that you enjoy. If you don’t enjoy it, you wont keep it up and it will be a fad. If you don’t think you enjoy any exercise, find something that you think you may enjoy one day, once you understand it, and get fitter. Do it for the sake of your own body. If’ that doesn’t motivate you, perhaps getting fit for the sake of your children is a good start. Wouldn’t it be great to be able to play with them without falling in a heap 5 minutes into it? Wouldn’t it be great to improve your chances of living to see and enjoy their 21st birthday? 30th? 40th?

I love to run. I have always run. I have trained my body so that it is designed to run. I trained at a very high level throughout school for track and field, and competed for the North Island of NZ in the 100 +200 meters sprint, triple and long jump. The again it seems I have always been gifted in the sporting arena. I competitively swam and trained 2-3 hours every day for both these events throughout high school, as well as played state netball from the age of 13 years. (Interesting that when I hit high school the netball coach for 13years choose not to like me so placed me in the Ç’ team. I found this intriguing and after speaking with the right people, and having the watch me play, I was taken from the C team for 13years, and placed in the Senior A team, remaining there until the end of high school whilst being selected to represent the state. My point being- just because ONE person puts you down, or says you cant- doesn’t mean it is true. PROVE THEM WRONG not in words, but in ACTION. You can’t beat that revenge ‘- and the only form of ”getting even” I condone 😉

Question: Are a person gifted or are you lead in a specific direction? Probably a bit of both; but being encouraged and lead in a specific direction helps and often has a profound impact in the life of a child. “Train up a child in the way he should go, And when he is old he will not depart from it.” Proverbs 22:6 Whether you study psychology, NLP, or any mind set strategy you will understand this to be true.  We more often than not to go back to unconscious behaviours naturally and easily if we do not make a conscious effort to change them. And even then it can be concerted effort and determination to break those habits learnt from childhood. So it is wise to be prudent in how and what you teach your children. I know I will be if that ever happens.

I have lived all over the world; a large part was spent in semi rural New Zealand- to run around the block meant just an 8km run.. probably more than the average city slicker :) My step father bred short-hair-German-pointer dogs -which are bird dogs – tall, lean, sleek, intelligent dogs that needed to run otherwise they would jump the fence and chase the horses and cows- so I would run with one. They kept the pace up, and deterred predators!  This is interesting as I was a sprinter, but could run the longer distances, with training.  I have both short twitch and long twitch fibred  muscles meaning I can do both if I want comfortably. Some people are designed for sprints and high impact exercise and dread the thought of endurance, and vice versa. This generally means they have what is called short twitch muscles – they usually choose fast acting, explosive, impact style, for short distance and short term. Things like Sprints, Body Building, Boom Boom Boom stuff. Long twitch muscular people are your marathon runners- anything for long distance-  the lean, beanpoles generally speaking.  Then there are people like me who have both- the danger here is to be good at many things and not great at anything! It doesn’t matter if it doesn’t matter to you. All that matters is you do something that you get your kicks from, that you can fall in love with and that you can maintain.

!!!!Find SOMETHING!!!!

GC Marathon July 13

I recently did something scary for me, yet easy for some… I entered the Gold Coast Half Marathon at the beginning of July! A couple of years back I was running distances of 10-20kms 5 days a week. Loving it. And couldn’t get enough of it. I was as surprised as the next person when I was doing this, as I absolutely, never in my wildest dreams, would have thought I could run like that before it happened! The thing is, I was driven by something else. An emotional event that caused me to ramp my life up and enable me to push like I had never before. This I OK short term, but it went on for …too long. So at the beginning of this year I finally crumbled.. in a heap… I couldn’t run, I couldn’t even walk.. getting out of bed was a huge effort. Yes, I crashed and burned baby. I wasn’t sure I could ever run again!

But the thing about us humans is, with the right nurturing; the right nutrition; the right rest and understanding of self and events- we come back! And if managed correctly, we can come back stronger, with more learning and more understanding and much more wisdom. Without beating yourself up, or wishing we could do things differently or hating on ourselves.. just get up, put one step in front of the other and breathe. Take it easy and know that you are walking the road designed by you and for you. Learn, comprehend and come back strong. Don’t expect life to be roses every single day. Deal with the thorns, and know they will keep coming along the way. Prepare and arm yourself for them so they don’t dig in so much.

You can do it!

I can do it- so you can to. There is no difference between you and I- we are all human, we all make mistakes, we all soar like eagles- the choice is yours as to how you tackle and reign in this life!

So- I hadn’t run a distance like this in hmmm probably one year.. maybe a year and a half. One week out I was seriously doubting I could do it, but I had entered, and I had it on my goal board, so my decision was final. My goals can change but it would mean I would have to run it at a later date. Why not get it over and done with now?! I felt in my heart that if I faced this fear head on, I would break some chains I felt heavy laden over me in this first 6 months of 2013. I don’t recommend you run that distance without training; I could as although I am not as fit as I usually keep myself, I am a Personal Trainer, and I do exercise twice daily- once if I’m in a poop. And only this year did I go days without anything- which almost killed me as a person. I generally I come in fitter and many.

I reasoned that they give you 3 hours to complete the course, so even if I walked it I would get it done as I can walk 7km an hour- average pace. So if I ran some and walked some, Id be safe.

What a buzz. The energy with so many people gathered together for a sports event is electric. I recommend you participate on some funruns this year!!! There are fun walks too if running is not your thing, but get involved. Click HERE for the Link to see what is coming up in QLD. All you need is VERY good shoes, and ladies- get a hard core sports bra to protect those things!!! Your shoes are best bought from overseas- they are far too expensive in Australia- averaging 3 x the price of the USA even with the weaker dollar. HERE is your link for shoes. :)

The pump of all the people, having fun; all nervous and most wondering if they can do it rocks!!!  There are groups of businesses; people running ‘for’ someone they love but perhaps can’t; the costumes; some raising money;  the markets and stalls; the organisation- its all brilliant! It is actually even easy to get out of bed at 4am to make the start time, because of the nervous energy you create for yourself! Really I woke before my alarm! I hadn’t done that in ….6 months!!! I didn’t want anyone coming down to watch me run- I didn’t tell too many people about it and conveniently organised my man to have a boys night watching the rugby the night before :) )I didn’t know how I would finish and this girl has some pride 😉 But not so much that I can’t post my sweaty post -run pictures for you all to see. ppfff Life isn’t photoshoped with perfect makeup every day, in fact VERY RARELY and certainly NOT if you TRAIN HARD!!!

As it turned out, I ran well. Surprisingly well and smoked it,!!! Coming in with a time of 2 hours flat (started 6 minutes after 6). I felt great! High on life! Looked a mess as you can see, but running is no glamour sport. Well, not for me. I get hot. I get sweaty. I get read in the face. if you don’t like it, look away!! I did it!! I finished strong!!

Vashte Half Marathon July 13

I broke those invisible chains I felt hanging over me by committing and completing this goal. The time or how fast I ran is irrelevant in the big picture. The fact I did it is the relevant aspect. And now, I’m thinking about the BNE half marathon next month and some fun runs at night with glow sticks!! I love to run. It may not be ‘the best’ form of exercise to ‘lose weight, which I want. It may not be good for the body long term. But you know what- you can find fault in anything in life. If you do more of what you love and less of what you think you are ‘supposed to’, you may find the dreams you have come to fruition as you empower yourself to a stronger, better you, whilst doing the things you love. The things that make you tick. The things that excite you to the core- from the inside out. The things that give you joy- that are good for you.

Nothing- nothing gives me the same buzz as running. I don’t know why, and I don’t care. I know walking is better for ‘fat burning’; so is HIIT. But I dig running so I will run forever! My hardcore, mixed with drum and base, mixed with classical music in my ears; the freedom; the alone time; the beating my lazy body time; the conquering aspect of just doing it. I love it. I don’t run to race. I run for me- so I let go of my head issues, and I am a much nicer person to be around!!

I recommend you find an exercise form that you can start to enjoy. Start with one thing. Something you can do, master it- then find something else. I mix my training up as yes, I do get ‘bored’ doing the same thing day in day out. So add a few new things to training to keep the momentum up.  I started with this mammoth run so I have decided to stay up.  It can be hard to pick yourself up once you fall! I know!!! From personal experience. I’m still picking myself up- want to join me? We are all human, we all fall- what matters is how many times you pick yourelf up –

-so come on and join me and start over again!! –

Such is life!!!

Everyone does it, time and time again.

Suck it up Princess 😉 –

xx Vashte xx



Working Out With Vashte

by Vashte on August 23, 2012

So I am back in the gym again lifting weights!! Admittedly I haven’t lifted weights in some time. Although I manage Anytime Fitness Robina, there is a huge difference to working there, as opposed to working out!!! Someone has to make the gym run smoothly!! That’s where I step in!!

I love to run more than anything so after a long day, going for a run along the beach is such an awesome way to wind down. Besides, it is very hard to stay longer in the establishment you work at every day once the day is done!!

However, spurred on by of my amazing gym members; Rachel Clarke, I am now lifting weights 3 times a week with her. It is important to continue with your strength training, no matter what sport you love. You must engage those muscles to stop atrophy. – Muscle shrinkage- this is what happens to us as we get older if we do not use our bodies in their correct manner. The correct manner is not sitting in front of the television or computer day in and day out.

I have heard so many people say “oh I have such a slow metabolism” , “it runs in my family”. This is such a pile of crock, don’t believe it. Your metabolism is directly proportionate to the amount of muscle mass you have in your body. And no girls and ladies, this does not mean you have to be a bodybuilder, nor does it mean you have to be bulging with grotesque muscles.

Females cannot build the same muscle mass as men unless they are taking a significant amount of (usually) illegal stimulants and drugs. Lifting weights, strength training and or plyometric training (lifting your own body weight) is amazing for your posture, will help you create a lean sexy toned body with no wobbly bits, and help make you feel more alive than you ever have before. The body releases natural endorphins after training sessions like these and you absolutely DO NOT need pre workout supplements!! Pre workout supplements will only dampen your body’s natural ability to release these endorphins (the happy feeling you get after training and that’s not just because you are finished!!). Pre Workout supplements can actually stop your body from being able to regulate your weight, and result in you feeling tired ALL THE TIME for no reason at all (adrenal fatigue) as well as cause you to GAIN WEIGHT long term.
That has to be bad!! -It is for me!!

Coupled with a good nutrition programme, sensible training will help you utilise your muscles to help increase your metabolism -meaning you CAN actually eat food without gaining FAT. There is is huge difference between fat loss and weight loss.

If you monitor your progress through weight alone, you will quickly grow disheartened as the scales do not reflect an accurate representation of what is actually going on in the body. We need a number of different measures to even begin to ascertain what the body is doing.

If you have a good strength conditioning programme coupled with a good nutrition plan, some weeks your weight may actually increase, whilst your measurements in cms decreases. If you were monitoring your progress by the scales alone- you would think you are on the wrong path when in fact, you are on the perfect path is you goal is to lose fat, increase metabolism and become a leaner more sexier version of you!.

If you are significantly overweight, do not use this as an excuse when the scales do not reflect weight loss. It is ‘easier’ for people who are more overweight to show weight loss than those who are not. Think about it, the more overweight you are, the more you have to lose- the body does not ‘want’ to be overweight, so will help you shed fat and weight at a faster rate.

Once the body gets to a more ‘normal’ range the weight loss slows down and this is where the work begins, again!

Today I am leaner than I have ever been, with a lower fat percentage than I have ever recorded. How have I done it and how am I doing it? Through very sensible and calculated nutrition mainly. No I do not spend hours in the gym- I used to though. I used to over train and under eat like so many. It has taken me a long time to release this mentality and in doing so, I have released the excess fat storage. Stop buying those trashy magazines with those ridiculous diets. Diets DO NOT WORK. Not long term, no short term.

I power walk most days first thing on rising – this stirs the metabolism for the rest of the day. And I use little 1kg dumbbells as I walk. People are constantly commenting on my arms.. try that on for size. No I do not bicep curl!!! Just walk with straight arms, moderately fast for about 40 minutes – awesome way to wake up. Don’t have the time? Then get up earlier.

I don’t have the time to sit on front of the TV. Ever. How about that? Your IQ drops more than 25% watching the TV.. now thats SCARY considering many peoples IQ’s!!!

Now I have added weights as Rachel wanted a training buddy, nothing too intense, and boom.. more size is being lost – fat is being lost. There is not too much to lose now!! Got problem to have!!

Mix your training up a little! Make it fun!! I did a pole dancing course a while back- that was hard!! Awesome core work!!!; and I like a bit of Bikram Yoga every now and then- strength training in a very hot room. Cross training was a blast- love the hard core training; as well as urban training to fatigue. If you mix your training up and keep it interesting, you will not get bored.

Results stop you from getting bored. Well they stop me that’s for sure! Want results? Email me at and I may be able to help you achieve them! I am not qualified in nutrition but …have researched this topic for many years and get amazing results for people who follow my guidance; I am a Personal Trainer and have a BA in Psychology along with being a Master Neuro Linguistic Practitioner. So in short- can coach you very well through many aspects of this journey to health.
Health is my passion, for many reasons- personal and global. And I DO care about your results. Every single one of us is different, and there are no two people walking the same journey- which is why each of us needs a different approach. Accept no excuses, especially from yourself.

Love the skin you are in and make the most of your body. Your body is rented, so you have the responsibility to care for it. It has to house you for as long as you live on is earth. Why treat it like a theme park so that it gives way too early. I can’t imagine what it is like for people who are able mentally able, but not physically able. When we create this situation ourselves.. it is our own fault. Challenge yourself!!! Make it a goal to get in the best shape possible! Not for the aesthetics primarily- that is pure vanity; but for your own health, and the enjoyment of this awesome life!!

If you would like to know more about how I could coach you, please feel free to email me and drop me a line:
I dont bite 😉 Often…


Protein, Muscle and Weight Loss

by Vashte on January 2, 2012

1.Your muscles are made up of protein. That is why you need protein in your diet to keep them strong.

2. Building muscle is not easy. It takes a lot of effort, dedication and TIME.

**GIRLS: lifting weights and eating protein WILL NOT MAKE YOU LOOK LIKE A BODY BUILDER.  It takes HOURS AND HOURS of dedication and education to look even remotely like that.

3. Your abs are found in the kitchen. THATS RIGHT. Your results are dependant on 80% NUTRITION, 20% exercise. Dont get it mixed up.

4. Train hard with focus, be consistant, eat well –this may include a NATURAL protein supplement.

5. Have patience.

6. Stop looking for wonder products – there are NONE.

7.Starving the body of calories may work for the first few times you do it. This is a very temporary fix. What you are doing is teaching your body how to store FAT, and slowing down your metabolism. The more often you start a fad diet, the more efficient your body will become in knowing how to hold on to and store FAT.  You are doing yourself a HUGE dis-service entering ANY type of ‘diet’.

Examples of what I consider to be a CRAZY fad diet include but are not limited to:

  • Allowing only 500 Calories per day;
  • No carbs;
  • Protein shake ONLY breakfast and lunch diets;
  • NO excerise..and more

If you enter into a diet where they stop you from exercising, be VERY AWARE that you are HIGHLY LIKELY to be about to teach your body how to burn muscle and store your fat.

BIG FAT NO NO if you want to be slim, lean and toned.

When you come off this starvation period, your body will hold AS MUCH FOOD AS POSSIBLE as FAT, even the good food you put in, in preparation for the next famine. You WILL gain all that ‘weight’ back, plus MORE. The body is only trying to protect you and keep you alive by doing this.

  • By training consistently, eating 5-6 snacks each day with a balance of carbs and protein, you WILL lose fat and build muscle.
  • When losing fat, the scales may not move as fast as you think you want them to; however, watch those cms drop and the clothing become looser and looser. Isn’t that what you really want? To change shape, increase your metabolism, eat more and feel energetic?
  • It is vitally important that when you supplement your snacks with a protein shake, or any other supplement for that matter- you do so with a product that is 100% natural. Your body is a temple and understand that what you put in, your organs must process to get out.
  •  Eating CLEAN is vital to long term health. Always check the labels of any food you put in your mouth and ask yourself- can you read the ingredients or do you need to be a bio chemist to even begin to decipher them?

100% clean, 100% natural. Your body will love you for it and the fat will fall off.