Be the change you wish to see in the world
Wednesday saw my family and I down at the White Ribbon breakfast, always an important day in our community as it is when we all stand together to say no to violence in our community.
It is also close to my families heart as it is the day that 'the Paul Myatt award' is given to a member of the community who has shown the same commitment and passion to this issue in their lives as Paul.
Each year, the recipient of Paul"s award has inspired me with stories, their dedication, their passion to making a change in our community especially when it comes to saying no to violence.
This year the award was extra special for the kids and I as the recipient was a family friend, who knew Paul, but had also been a support and friend to my family over the last few years. I also have the privilege to kick his butt into fitness each week in the gym.
Peter Rookas was a wonderful choice for the award this year; he is a role model to our community, a loving husband and father, and a man who takes every opportunity to never be silent about violence.
My family and I are so grateful that Paul is remembered each year in our community - my children and I remember his special qualities that inspired and changed our lives every day, but for us to have the opportunity to do this at the White Ribbon event each year - is truly a special gift given by the Toowoomba community to us.
The Benefits of Circuit training
This week I would like to look at one of my most favourite types of fitness training, one that I have been doing for years- circuit training. Even now, I like to do at least one or two circuit style workouts a week, one I always do in a circuit class with a group of friends I have been training with for years and the second workout can be a full body conditioning session with weights.
Circuit training has been around for a long time and it is one of the most effective forms of high intensity training. You can use it to achieve many goals in your training, whether you are looking for conditioning, strength, endurance or just to get started on the road to fitness.
An exercise circuit usually consists of a set of exercises in which you work through until complete. You can perform the exercises using a set number of repetition or time and you can do as many round as you which according to how much time you have available for a workout.
Traditionally the time between exercises in circuit training is short, to ensure that the intensity and your heart rate is maintained at maximum level to increase the effectiveness of your results.
There are many reasons to inject circuit training into your routine and the best part about it is it suits any fitness level and you can create a workout to do almost anywhere, at home, in the park or at the gym.
You can get maximum results in minimum time – these days most of us are incredibly time poor and we do not have endless hours to be training. I find with being in the fitness industry that I have to be wise about my training time and fit it in around work and my family. On the days when I am limited with time I can set up a quick 15 min circuit to do using 4 exercises, on the days when I have more time I can create a full body circuit to last an hour.
A circuit training session can be designed to target whatever you want it achieve - the choices and combination of exercise are limitless making it impossible to get bored and the outcomes gained at a faster rate.
Your metabolism will be sent soaring with circuit training – in fact in 20 minutes of circuit training you can burn more calories than if you spent 1 hr on an elliptical trainer reading a magazine.
There is also the added advantage of an after burn of calories for up to 48 hours after doing a high intensity circuit session – how good is that!
You can also incorporate all the latest fitness tools – One of the things I love most about teaching circuit class and using it for my own training is that I can try out different pieces of equipment to add variety and achieve different goals, I often use, kettlebells, sandbags, TRX, bosu, Vipr and fitballs.
Lastly which I have already mentioned and probably the reason I most like to use this style of training – is you can never get bored with circuit training as you can mix it and change it up whenever you need to and the more proficient and fitter you become the harder and more challenging you can make the exercises.
Here is two of my most favourite full body conditioning circuits that I love to do. One is for the gym and one is to do at home
You can do 3 to 5 rounds depending on what time you have available.
I do these workouts using 10 repetitions per exercise
Workout 1 – Studio
This circuit is designed for light to moderate weight
Workout 2 – home
This workout is all body weight
I was looking for a little quote to finish this week with and Is saw this by Jason Moskovitz
“We are born and bred for movement. Regularly moving our bodies should be right up there with eating, breathing, sleeping”
So let’s get moving by adding some circuit training into our lives and start to feel the benefits of what our bodies our meant to be doing!
Whispering words of encouragement
Paul always encouraged me to reach for my dreams and whenever those dreams felt impossible or I was struggling - he would always whisper to me 'you've got this Shel' or 'I believe in you'.
Whenever he said this to me suddenly the world changed and I could do anything and I was super Shelley. I guess that is the beauty of partnership.
When Paul and Imogen died and I was left to try and reassemble our broken lives again in grief - the very thought of it was overwhelming, every day was a struggle, but I was determined to show my children a way forward. I wanted to be their strength, their rock.
Each day was a huge step and without Paul there to whisper his words of encouragement - I had to learn to whisper to myself.
But most of all I had to learn to listen to my whisper.
Learn techniques for strengthening and protecting the pelvic floor during exercise.
Each week I talk to you all about staying fit and healthy, I try my best to motivate you all into taking steps to look after your entire body both inside and out. This includes our nutrition choices and the way that we exercise.
We all come from different life experiences which can often take its toll on the conditioning of the body. Over a lifetime of living, our body can start to develop imbalances, weakness and injuries and we often find the things we could do when we were younger we no longer can push ourselves the same way.
This by no means should be the reason to give up on exercise and your fitness goals. In fact, it can be used as the motivation to make some positive changes.
What it does mean is that we need to become more aware, recognise our limitations and learn to listen to what our bodies can and can’t do.
There are so many options for better fitness and health - it is a matter of finding the right way to exercise so that you improve and make progress with your goals and not hinder the results you are looking for.
Talking with your doctor, physiotherapist, and exercise professional may be the best way to start to explore options, especially if you have a health, medical condition or an ongoing injury.
One of the most common issues I find for women, after child birth and as we age, is pelvic floor weakness (men can also have pelvic floor weakness after prostrate surgery). It is one of those sensitive topics that can be difficult to bring up and discuss, but it is extremely important to find the right ways to exercise if you are experiencing pelvic floor weakness.
Some exercises put increased downward pressure on the pelvic floor, which can weaken the muscles and connective tissues these – especially with repetition and over time. A weak or damaged pelvic floor can contribute to disorders like incontinence and pelvic organ prolapse, so making sure it is not strained during exercise is important.
Moderate exercise and being healthy is beneficial for the pelvic floor, but you need to be aware of the risks and learn techniques for strengthening and protecting the pelvic floor during exercise.
Here are some examples of ways you can help take care of your pelvic floor:
Remember ‘Rome was not built in a day’ – so make sure you start off slowly and build your strength and fitness over time. It is better to set up the correct exercise routine for your body, one that considers your health, conditioning and end goal - then you can enjoy the results!
Do you remember our school yard days when we filled our lunch hours with loads of fun playing skipping games? In those days we were naturally active, busy socialising with our friends on the play ground and this meant that exercise was a part of our daily routine but we had no idea that we were doing it. We never seemed to struggle with our fitness and we never seemed to put on any weight.
This week I thought we could pull out our skipping ropes out from the kids toy box or from the back of our cupboards and have some fun by revisiting our childhood and get fit and healthy while we are doing it!
There are so many reasons to give skipping a go and it’s not just because we had fun with as a child.
But what I love most about using skipping as part of your fitness program is that you don’t have to be fit to start to skip - but if you are just heading back into fitness it is important to start small and build your training sessions.
Skipping is not a complicated exercise but there are a few tips to consider in preparation:
You know that I always enjoy a 30 day challenge as I find it is the perfect amount of time to commit and kick start a new fitness regime and by the end you can start to see the results.
Here is a 30 day skipping challenge to get you fighting fit and ready for summer!
Day 1 - 1 x sec
Day 2 - 2 x sec
Day 3 - 1 min
Day 4 rest
Day 5 - 1 min
Day 6 - 2 x 1 min
Day 7 - 2 x 1 min
Day 8 rest
Day 9 - 2 x 1.5 min
Day 10 - 2 x 1.5 min
Day 11 - 3 x 1.5 min
Day 12 rest
Day 13 - 1 x 2 min
Day 14 - 2 x 2 min
Day 15 - 3 x 2 min
Day 16 rest
Day 17 - 2 x 2.5 min
Day 18 - 3 x 2.5 min
Day 19 - 1 x 3 min
Day 20 - rest
Day 21 - 2 x 3 min
Day 22 - 3 x 3 min
Day 23 - 3 x 3 min
Day 24 - rest
Day 25 - 4 x 3 min
Day 26 - 4 x 3 min
Day 27 - 5 x 3 min
Day 28 - rest
Day 29 - 5 x 3 min
Day 30 - 6 x 3 min
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.