It's A Wrap: 2013 Fitness Show

Men's Fitness Fit Bloke Challenge

Over the weekend the inaugural Perth Fitness Show transformed our Convention Centre into a craze of exercise, nutrition, fitness and well-being. The convention centre was packed with industry representatives and members of the public on both days, enjoying the latest and greatest in exercise equipment and apparel, supplements, and training technique.

Michelle Bridges

The main stage was constantly abuzz with presentations from industry leaders, with the keynote presentation each day from the Biggest Loser's Michelle Bridges. Michelle's motivational speech was on the concept of having a plan but remembering to put that plan into action, with her trademark "JFDI" - Just Freakin' Do It! She finished off with her three secrets of success:

1. Consistency

2. Consistency

3. Consistency

Fitness Modelling

For the majority of Saturday the main stage hosted a number of fitness modelling and bodybuilding competitions, which definitely kept the crowds entertained. It is extraordinary to see where these people get their bodies after lots and lots of hardcore training and disciplined eating. 

The other major highlight were the fitness challenges, male and female. The grand final of the Men's Fit Bloke Challenge was absolutely intense, as the final two from hundreds battled it out for bragging rights and a few thousand dollars worth of prizes. 

There were MMA demonstrations, Zumba classes, interactive "indoor walking" (resembles a cross trainer) demonstrations, and more protein samples than you could stomach!

Definitely left feeling inspired and motivated. with bags full of goodies and a head full of knowledge! Looking forward to the show coming back bigger and better next year!

Did you go the show? Comment below and let us know your thoughts! Things you liked, things you didn't. And...go!

Zumba and MMA Demonstrations

Perth Fitness Show

The Perth Fitness Show 2013 is on this weekend at the Perth Convention and Exhibition Centre.

Head down to the Show and explore all things health, fitness, nutrition and wellbeing. With inspiring speeches from Michelle Bridges, cooking demonstrations from Teresa Cutter, fitness modelling competitions, and all the latest and greatest in training, there is something at the show for everyone!

For the uber-keen amongst you, you can even participate in a training session with either Michelle Bridges or the Commando. May need to work some over time though it's not cheap...a one hour session (in what we would assume is going to be a pretty large group) is going to set you back $150.

Get down there, soak up some atmosphere, and get some new tips and tricks! You can buy tickets here or at the event. Doors open 9.30am-5.00pm.

Have a great time, see you there!

Who Says You Can't? Cool Runnings v2.0

Sometimes a challenge can just seem to difficult. You can laugh yourself out of doing something by calling it "impossible" or "ridiculous". But every now and then we hear a story of human perseverance, of somebody wanting something so much that they will stop at nothing to get it.

Meet Luger Banani, a Tongan man with a dream of being the first Tongan to participate at a winter olympics, aiming for Sochi 2014. Whilst his story isn't controversy free (he changed his name to that of a German underwear company "Bruno Banani" in exchange for a sponsorship deal), it is an incredible story of human desire and perseverance.

Check out the clip!

So next time you find yourself staring at a seemingly impossible challenge, remember "The Flying Coconut", and remember that if the mind can believe it, the body can achieve it!

Perth's New Healthy Eating Option: Health Freak Cafe

Perth is buzzing with excitement about the much anticipated opening of Health Freak Cafe. With two cafes in Subiaco and Scarborough set to open before the end of the year, Perth is set to have a new, healthier dining alternative. 

Health Freak Cafe brands itself as 100% clean eating, gluten free, sugar free, whole, unprocessed, unrefined and organic.

The breakfast menu has our tastebuds going into overdrive, lots of delicious sounding options to suit everyone. All the regular menu items you would expect to see, but with a healthy twist. No doubt the sugar free, low carb, high protein pancakes will be a huge hit!

Protein pancakes

Quinoa cakes

Health Freak Cafe will also be open for lunch. The lunch menu is comprehensive, it's definitely going to take a few visits to try everything that sounds good. The gluten free oven baked goats cheese arancini catches my eye, and the layered vegie stack looks delicious!

Layered vegie stack

And the only bad news? We're going to have to wait! According to their website the two flagship cafes will be ready to go in December. 

Until then, follow Health Freak Cafe on their Facebook page for all the latest updates, and more teasing photos!

Which menu item has you salivating? Know of any other healthy dining options in Perth? Let us know below!

Start Your Summer Health Kick With Ocsober!

Summer is just around the corner and what better way to kickstart your summer health kick than by getting involved with OCSOBER. If you haven't heard of Ocsober (or, sober october) before, think Dry July but at a better time! 

The pledge is to go alcohol free for the month of October. You can get a double-hit of feel good by also using the opportunity to raise funds for drug and alcohol education programs for Aussie kids.

If you're trying to lose weight, cutting alcohol will help you reach your goals faster. Alcoholic beverages are high in calories and have negligible nutritional value, making them "empty calories". Did you know that two glasses of wine takes about an hour of walking to burn off? How much walking would you need to do the day after a big night out?

And for anybody trying to gain lean muscle, alcohol is also going to be letting you down. Alcohol inhibits protein synthesis and is bad for testosterone production. 

Then there are the other consequences. How often do you go for a big night out and then go home and have a steak with steamed veggies? I'd put money on the answer being never. You end up crawling home past maccas or the kebab shop, am I right? And then the next day when you wake up you just can't be bothered cooking, so you end up fuelling your body with more high fat high carb takeaways. Alcohol throws your entire diet out of whack.

So...take the challenge this October and go sober! 

Are you doing Ocsober this year? 

Happiness is Health

There is a good old saying which goes like this:

Happiness is health and a short memory!

It's no secret that a healthier you will lead to a happier you, and that's why regular exercise, good nutrition, recreation and sleep are so important for you.

But this saying can be challenged in a typical "chicken vs egg" debate: does good health lead to happiness, or does happiness lead to good health?

A number of studies have shown that people who are happy generally live longer and have better health than their unhappy peers. 

But the question remains: are they happy because they're healthy, or are they healthy because they're happy?

Food for thought! But we think finding happiness is an important part of your wellbeing. 

Whatever it is that makes you happy, find time for it! We will have more on "work/life balance" later this week!

But what is it that makes you happy? Think about it...then go do it! You never know, you just might live longer....

What Do You Desire?

What is it that makes you smile? What is it that makes you feel fulfilled? What do you do where you look back and think, I made a great contribution to the lives of others?

What do you desire?

What would you do if money was no object?

Watch this inspiring Alan Watts video to get you thinking.

Healthy Paleo Peppermint Slice

Healthy snacks can be difficult to determine. This is owed largely to product branding and marketing, with often misleading labels for "health bars", "fat free" this, and "sugar free" that. Sometimes it's easy to workout. All the lolly brands that are "99% fat free" - most people still realise chomping down on a bag of lollies for an afternoon treat isn't exactly good for you. But what about when the lines are more blurred? Be cautious of "healthy snacks" and always check the label for nutritional values.

Our advice - freshly prepared is always going to be better for you than pre-packaged.

We all enjoy a sweet treat now and then. Here's a great one that reader Bridget has recommended!

A couple of weeks ago we talked about Eating Paleo: A Prehistoric Diet for the Modern Day. Here is an awesome paleo recipe for Peppermint Slice from Samantha Gowing. So easy to make, so delicious, and healthy!

Ingredients:

• ¾ cup currants
• ¾ cup dried apricots
• ¾ cup hazelnuts
• ¾ cup Brazil nuts
• ¾ cup sunflower seeds – activated if possible
• ¾ cup cacao
• ¾ cup shredded coconut
• 2 teaspoons vanilla
• 3 drops peppermint oil (food grade)
• 2 teaspoons agave syrup
• ¾ cup coconut oil, melted – plus a little extra for greasing
• 2 tablespoons goji berries for topping
• Extra coconut for topping

Instructions

1. Line a rectangular or square cake tin with baking paper. Brush with coconut oil
2. In a food processor, blitz currants, apricots nut and seeds until they resemble coarse breadcrumbs
3. Add cacao, ½ cup shredded coconut, vanilla, peppermint and agave
4. Fold through melted coconut oil
5. Press into the lined tin, scatter extra shredded coconut and goji berries on top
6. Refrigerate for at least 4 hours to allow to set
7. Turn out onto a board when hard and cut into squares
8. Keep chilled and use within 5 days

If you give it a go - let us know your thoughts and post us a picture below!

Swim Your Way To Fitness and Escape this Wet Weather

Training with clients at the Supreme Court Gardens last week, one of them referred to it as the Supreme Court Swimming Pool. Perth has been inundated with rain these last few weeks, and it doesn't look to be over yet!

If you're a lover of functional, outdoor training, the bad weather can often become an easy excuse for getting out of training. 

But when it starts to sprinkle, dive in with a splash! Head down to your local swimming pool and get in some laps. Swimming is a great all over body workout, and training in the water can provide new benefits that you wouldn't get in your outdoor park session. Swimming has all of these amazing benefits:

• Increases muscle tone and strength

• Improves VO2 max

• Improves flexibility

• Burns calories

• Increases heart health

• Builds endurance and cardiovascular fitness

So quit making excuses in the rain - find your nearest swimming pool and head there for a swim after work. Best of all, swimming is actually good FUN! If it isn't a part of your usual fitness regime, give it a crack, you might just find that you love it. 

The Power of Selfless Giving

Yesterday we told you how to start your day the right way. We came across this moving video that we wanted to share with you to keep you on that positive path.

Never underestimate the power of karma! 

What will you do today to make a positive contribution to the life of someone else?

Why You Need To Be Eating Kale

First there was spinach. Then came broccoli. Now, say hello to your new best food-friend...Kale!

We all know if it's leafy and it's green, it's guaranteed good! But kale may just be the best thing since Popeye first came on to our screens smashing down cans of spinach-y good stuff. 

What kale is currently lacking by way of cartoon endorsement, it more than makes up for in nutritious goodness. If you're not on the kale band wagon yet, here are our top five reasons why you should be!

1) Kale is rich in powerful antioxidant Vitamin K. Vitamin K has been linked to reducing risk of cancer according to scientific studies. 

2) Kale is full of fibre and sulphur, which makes it great for detoxifying your body and improving your liver health.

3) Kale is rich in Vitamin A and Vitamin C. These vitamins are important for your vision, healthy skin, immune system function, hydration and metabolism. 

4) Kale contains omega-3 fatty oils (good fats) which protect against asthma, arthritis and autoimmune disorders. 

5) Kale is low in calories and has zero fat!

By this stage we know what you're thinking: wow, sounds great, but what do I do with it?!!?

Don't worry, we have you covered! Head over to Daily Bites for 52 Ways To Eat Kale for some great recipe ideas to get you started! Here is one of our favourites for you to have a go at:

This Recipe for Roasted Salmon with Kale Tahini and Cranberries from Cara's Cravings is PACKED with goodness, is easy and quick to make, and tastes absolutely delicious!

Ingredients:

2 6oz filets of salmon, preferably wild Alaskan sockeye

1-2 teaspoons lemon zest

salt & freshly ground pepper

2 tablespoons (20gm) dried cranberries

1/3 cup thinly sliced red onion

1/2 lb chopped kale

1 tablespoon tahini

1/2 tablespoon lemon juice

2 tablespoons water

freshly ground pepper

Directions:

Preheat oven to 375ºF.

Place salmon on a foil-lined baking sheet. (If the salmon has its skin on, you will not need to grease the foil, and you can easily slide a spatula between the meat and skin when the salmon is done cooking, leaving the skin behind. If the skin has already been removed, spray the foil with nonstick cooking spray.

Sprinkle salmon with lemon zest, salt and pepper. Bake in preheated oven for 10 minutes, or until just opaque in the center.

Meanwhile, place cranberries in a small bowl and cover with hot water. Heat a large nonstick skillet over medium heat. Add onions with a splash of water, and cook until softened, about 5 minutes. Add the kale (a few handfuls at a time if it doesn't all fit) and cook, turning with tongs, for about 10 minutes, or until all the kale is wilted. Season with a pinch of salt. Stir together tahini, lemon juice and water, and add freshly ground pepper to taste. Pour the tahini sauce over the kale. Drain the cranberries and add to the pan. Stir until everything is coated and heated through.

Plate the salmon with the warm kale, and serve immediately.

Do you cook with kale? Share your favourite recipes with us below!

Start Your Day The Right Way!

It's easy to underestimate the important of starting your day the right way. In our fast-paced world, it's easy to fall into a routine of working long hours during the day, eating late then staying up all night sitting on Facebook or watching reality TV. But how does this affect you the next morning? And what can you do to make sure that you start your day the right way?

1. Get a good night's sleep

Making sure you start the day the right way begins the night before! It is so important to get a good night's sleep, no exceptions. If you are weight training, sleep is crucial for allowing your muscles to repair and regenerate. If you are working, sleep is crucial for mental alertness. How many times have you got to work on little sleep and felt really unproductive all day? 

You will know how much sleep is right for your body, but generally eight hours of solid sleep is recommended. To make sure you get the best sleep, keep technology out of the bedroom! No facebooking in bed. In fact, research suggests that you should turn off technology an hour before going to sleep to allow the brain to wind down. 

2. Get out of eternal snoozing

Do you set 16 alarms at ten minute intervals? Are you a chronic snoozer? STOP IT! When that alarm goes off, it's time to get out of bed. Sure, it's going to be hard at first. But humans are naturally programmed for repetition. Get into the habit of getting out of bed when the alarm goes off and over time it will become second nature.

Snoozing does nothing for you. That first alarm breaks your sleep and your body is ready to go. Crawling back under the covers for ten minutes achieves nothing, in fact it will most likely make you feel more tired and lethargic when the second alarm goes off because your body will become confused. 

3. Exercise!

Look, winter is gone so now is the perfect time to get back into that morning exercise regime. The warmer mornings mean its a great time to lace up the runners and get out there for an early morning jog. Morning exercise is a great way to wake yourself up, turn on the brain and start the metabolism kicking over.

5. Eat positive

Your mum probably always told you that "breakfast is the most important meal of the day". Well, it's true! Make sure you fuel your body with something nutritious and sustaining before you leave the house. This will increase your energy levels and productivity, and kickstart your metabolism for the day after fasting during sleep. We will have more information on good breakfast fuel later this week!

And most importantly: THINK POSITIVE. Starting the day the right way means waking up and going into whatever you're doing with a positive attitude. So start the day with a smile, be ready to tackle the day's challenges, and make your day rewarding and productive!

How do you start your day? Leave us a comment below!

Healthy Dinner Ideas: Marjoram & Tomato Chicken Skewers

So earlier in the week we discussed the Paleo Diet in our article Eating Paleo: A Prehistoric Diet for the Modern Day. Keeping with that theme, we want to share with you a great easy, healthy paleo recipe. This recipe is great for whipping up nice and quick tonight before heading out.

The recipe is Marjoram & Tomato Chicken Skewers from Eat Drink Paleo.

Ingredients

• 1 tbsp dried marjoram (or freshly chopped)
• 1 tbsp tomato paste
• 1 garlic clove, finely chopped
• 1 tsp sea salt
• 2/3 tsp ground black pepper
• 3 tbsp virgin olive oil
• 8 chicken tenderloins + bamboo skewers
• ghee for cooking (coconut oil or duck fat can be used instead)
• 4 cups rocket or other green leaf salad + lemon and olive oil
• 2 cups broccoli
• 1 tsp butter or olive oil

Instructions

1. 0-10 mins: Combine dried marjoram with chopped garlic, tomato paste, olive oil, salt and pepper and rub over chicken tenderloins skewered on bamboo sticks. The sticks are optional, you can simply marinate chicken strips. Set aside for for a few minutes. Place a saucepan of water to boil.
2. 10-20 mins: Heat a little ghee or coconut oil in a large frying or grill pan. Cook chicken skewers or strips for 3-4 minutes on each side. At the same, cook broccoli in boiling water for 2-3 minutes and mix rocket salad leaves with lemon juice and extra-virgin olive oil. Toss cooked broccoli with some butter or ghee and a little sea salt.

Preparation time: 10 minutes

Cooking time: 10 minutes

Number of servings: 2

Enjoy! If you like this recipe, there are many more on the website and you can also order the Eat Drink Paleo Cookbook! 

Got a favourite Paleo recipe? Share it with us below!

Wake Up With Determination

Good morning and happy Friday - the weekend is just around the corner! 

What will you achieve today? It's no secret that for a lot of people just like you, health regimes begin to collapse before you even wake up on Friday morning. Why? Excuses!

So wake up determined today and commit to some exercise and maintain those healthy eating habits. If you're going out tonight, prepare yourself a healthy meal of lean proteins and vegetables before you go out and avoid at all costs that late night kebab and chips. Think how hard you've worked this week and how much it would suck to undo it tonight. If you want a great read to make you think twice about your actions tonight, check out this hilarious article How To Undo a Healthy Week in One Friday Night!

Enjoy your Friday night, just remember: moderation! Have a glass of wine, but maybe not twelve. Go out for the fun with friends, not the hangover tomorrow. Try drinking a glass of water in between drinks. This will slow down your alcohol (and calorie) consumption, and ensure you remain hydrated, reducing the chance of a nasty (gym stopping) headache tomorrow morning.

What are your plans for the weekend? Will you be fitting in a gym session before heading out tonight? We always love to hear from you, so let us know by leaving a comment below!

Have a great weekend guys!

Running Revolution: Are Barefoot Runners Better For You?

If you have run in the City to Surf over the past few years, you've probably noticed that more and more runners are ditching their conventional running shoes in favour of "barefoot" or "minimalist" runners. 

So what's all the hype? As we discussed in our article Love Your Feet: Choosing the Right Running Shoes For You earlier today, it is important that you find the right runners for you. In this article we take a look at some of the pros and cons of barefoot runners. 

The science behind minimalist runners is still relatively new, and the professional opinions range from "best thing ever" to "put these on at your peril", and everything in between. At this stage, there haven't been enough studies conducted to provide any conclusive evidence as to whether the barefoot runners are better for you than the conventional runners. 

We think the most important thing is to find the runners that you think best compliment your running style, make you feel the most comfortable, and have the lowest risk of injury. Here's what the experts have to say: 

Pros 

Minimalist runners can strengthen muscles, tendons and ligaments in the foot that are not worked as hard using conventional runners. 

Allows the runner to develop a more natural running style. Barefoot running styles remove the unnatural heel lift of a conventional runner. This stretches the Achilles tendon and the calf muscles, which may prevent common strain type injuries. 

Removing the cushioned heel also encourages the runner to strike on the forefoot rather than the heel. Research shows that this is a more efficient running style and may reduce risk of injury. 

Barefoot running may improve balance and coordination. 

Cons 

Transitioning from a cushioned shoe to a minimalist shoe can cause pain and discomfort and be a shock to the body. This can lead to strain type injuries, particularly if the Achilles tendon or calf muscles feel overworked. 

Minimalist runners over little protection. This can lead to injuries, particularly when being used on uneven surfaces or on trails. 

Repetitive ground striking without cushion support can put a lot of pressure on your joints, which could have a long term negative impact. 

We would say that choosing minimalist or conventional runners is a matter of personal preference. But consider what we wrote in our article Love Your Feet: Choosing The Right Running Shoes For You, as they are better suited for different types of people. For example, if you have pronation issues, you may be better suited to a more supportive style of runner. 

Some of the personal trainers at Switched On Personal Training opt for minimalist runners, whilst others stick with the more conventional runners.  Our favourite minimalist runner brands are Vibram Five Fingers and Merrell, particularly for trail running. Check out Barefoot Running Australia to keep up to date with all things minimal.

If you are comfortable with your current runners, maybe ask yourself is it worth swapping? If you are going to make the swap, we would recommend transitioning slowly. Don't jump straight into a 10km run the first time you wear your new minimalist runners. Break them in slowly with a bit of walking and then some short distance runs, integrated with runs in your conventional sneakers. 

Do you run in minimalist runners? We would love to hear your view! Conventional vs minimalist: let us know your thoughts by leaving a comment below!

Love Your Feet: Choosing the Right Running Shoes For You

These days a trip to the sports store for a new pair of runners can be an overwhelming experience. The walls are lined with runners and it can be difficult to know the differences, and more importantly, which shoes are best suited for your feet.

What's your usual approach? Do you make your decision based on the pretty colours or funky designs? Do you have a particular brand that you always choose? Do you dabble in the latest "technology"? 

Choosing the right pair of runners in incredibly important. Wearing runners that aren't suited to your feet can cause discomfort and pain, injure your joints and muscles, and lead to long term damage to your body.

So how do you choose the right shoes for you? The best thing to do is to speak to a professional. In Perth, the team at The Running Centre in West Perth are our top choice for professional fitting. 

If you are going to a generic sports store, it is miss-and-hit in terms of getting a staff member who knows what they are talking about. Here is our quick guide for selecting runners if you are going in without professional support!

Cushioned shoes: these shoes are ideal for runners who require maximum midsole cushioning and minimum medial arch support. These shoes are generally appropriate for most runners that don't have pronation issues. They are particularly good for runners with moderate to high arches.

Motion control shoes: better for runners who overpronate as they will give maximum rear foot control and extra support on the medial arch side. Suited for big or heavy runners who need that extra support.

Performance training shoes: for experienced runners looking for light, well balanced shoes suitable for racing. These types of shoes are good for training extensively over long distances.

These are the basic types of runners. This is a good, in-depth Dummies Guide to Finding the Right Running Shoes that is worth checking out. Stay tuned for a specific feature on "barefoot" runners this afternoon!

Forget the Gym and Hit the Park!

It's 6.30am. You wake up and its still dark. You get dressed and run for the bus. You spend an hour sardined into a packed train. You get off the train and your feet take you to the office without you even thinking. You arrive at your desk before the sun has risen. You spend the day sitting under the bright lights in your office glaring at a computer screen. You count down the hours until its leaving time. You take the lift down to the basement gym where you receive free membership under your firm's corporate arrangement. You jog out the day on the treadmill and then do some isolated movements on the machines (not even sure what half of them are for). You hit the showers before leaving, once more under the cover of darkness.

Sound too familiar?

More and more Australians are discovering the benefits of outdoor exercise and we encourage you to do the same! It's time to forget the gym and hit the park!

A number of recents studies have found that exercising in the great outdoors has huge benefits compared to indoor gym exercising. Anyone that has changed to an outdoor exercise regime will know for themselves first and foremost how much it improves your mood!

That's just six great points from a list that goes on and on. Studies have also shown that outdoor exercise is more physically challenging, provides a more balanced training regime, and promotes healthy bones and joints.

So take up the challenge and forget the gym and hit the park!

We live in a stunning part of the world and we are blessed with great weather all year round for outdoor training. 

Kings Park, Lake Monger, the Swan River Foreshore and the Supreme Court Gardens are all great spots for outdoor training. If you prefer to get out of the city and hit the bush for a walk or run, check out Top Trails for information on all of WA's walking tracks.

Where is your favourite place to train outdoors?

Perth Fun Run Calendar

Each year the Perth City To Surf marks the end of winter and the start of the fun run calendar. A stunning road race taking runners from the heart of Perth's CBD to the beautiful City Beach, the Perth City to Surf attracts everyone from international athletes, local amateur runners, mums with prams and fundraisers with a cause. 2013 saw a record number of competitors running in the event across the 4km, 12km, half marathon and marathon courses. 

Did you run in the City to Surf this year? Leave us a comment below and let us know how you went!

With the City to Surf behind us, and our legs recovered, its time to look ahead at the 2013 fun run calendar! Here are some interesting events on the horizon:

Run For Gold 5km or 10km, Sunday 15 September

Glow Run 5km, Saturday 21 September (night time glow in the dark!)

Run A Muck 5km, Sunday 22 September (fun obstacle race)

Fremantle Half Marathon 21km, Sunday 6 October

Oxfam Trailwalker 100km, 18-20 October (ultra endurance bushwalk)

Tough Mudder 19km, Saturday 26 October (endurance obstacle course)

The Color Run 5km, Sunday 3 November (get splashed with paint!)

Neon Run 5km, Saturday 9 November (night time neon and music!)

These are just some of the exciting opportunities coming up for fun-runners in Perth over the next few months.

There are many more races listed at the West Australian Marathon Club website. You can keep up to date with upcoming events at The Australian Running Calendar. This website features events across the country, so its great if you live in another state or for West Aussies wanting a running adventure over east!

So lace up your sneakers and get signing up. We look forward to seeing you out there at one of the events!