Archive for the ‘Boot Camp Lane Cove’ Category

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WOW!!!  For the first time in my life I had my period without pain… The first time ever I haven’t had to take pain killers or get the hot water bottle out! AMAZING!  I honestly can’t believe it… This is one massive achievement for me! And I can’t believe I reached my goal within the first 3 weeks of going Paleo. I really didn’t expect it to happen so soon. I had at least 6 months in my head. I guess the fact that I already eat a close to paleo diet probably meant I was almost there anyway. It’s now been a little over 2 months since going Paleo and both times I’ve been without pain…. Whoo Hoo!!!

That photo there is me with Wheat Belly – this is what happens to me when I eat wheat… Nope I’m not pregnant and I’m not sticking it out either…

Anyway, so if you remember from my previous blog post I decided to go Paleo to reach my health goals – my main one being to get rid of my endometriosis. I was already eating a close to Paleo diet without all the wheat & grains and stuff but just hadn’t upped my fat intake. So the biggest changes I have made have been the increase in saturated fats by introducing coconut oil, macadamia oil, more olive oil, nut butter, more eggs and a slight increase in my meat intake. I don’t have a strict 100% paleo rule as I still like to enjoy the odd drink or 5, and a bacon & egg roll on the weekend doesn’t go astray either! So even with not being “Paleo Perfect” it has obviously been enough to make a difference as not only have I reached a massive milestone I have also noticed a bunch of other stuff with this way of eating too, like…

I feel fuller for longer
I don’t need to eat as much at mealtimes
I don’t get cravings during the day
I don’t need or want for processed and refined carbs or sugars
I only need to eat 3 – 3.5 times a day (breakfast seems to fill me up forever)
I never feel like snacking
I have more energy (didn’t think this was possible for me)
I have more mental focus/clarity
I’ve even dropped a dress size

So as you can imagine I’m pretty impressed with these results and I’m now on a mission to reach my next goal which is to get my cycle to 28 days.  At the moment I think it’s at about 20-23 days. So sucky!! I’m on such a mission to get rid of this endometriosis once and for all. I really want to have kids one day and having had miscarriages in the past I really don’t want to go through the heartache of all that ever again. I was told I lost the babies because my womb wasn’t strong & healthy enough to hold onto the pregnancies because of my “out of whack” hormones but who knows right?! It could’ve been anything. Either way I’m not taking any chances I just want my body to be super healthy. Babies or no babies.

So to get to my next goal I’m going to give the Whole30 Program a go. It’s going to be 100% Paleo for 30 days. No 80/20 rules this time *YIKES!!* Yep, 30 days of no processed or refined carbs or sugars at all. No grains. No dairy. No legumes. No alcohol. No white potatoes. Nothing processed whatsoever. Bring on that 28 day cycle and all the other changes I’m sure I’ll see along the way. The Whole30 starts for me in early Jan so will keep you posted on the results.

Ciao for now!
Dicko Xxx

It’s that time of the year when everyone starts to think about their New Year’s Resolutions. Every year we write out a list of things we’d like to achieve, have or do and every year some of us seem to have the same thing appear on said list… Lose 5kg, run 5km, save $5k…. Thats a lot of K’s!! Sound familiar? Do you get to the end of the year and wonder why you haven’t achieved all those things you set out to do at the beginning of the year. I know I have been guilty of setting the same goals time and time again.

I must admit I get a bit confused about this whole Goal Setting business. On one hand I’ve been told that my goals must be  S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, Timed) and then on the other I’ve been told to dream big and think the impossible. WTF?! So which one is it – nice & conservative or big & hairy?? Who friggin knows…

Well I’ve come to the conclusion that it’s both… or neither.

When it comes down to it there’s really only one thing that matters when it comes to setting goals which is summed up quite nicely in this little quote I once heard…

“The difference between the goals that we achieve and the ones that we don’t is that they weren’t our true hearts desires in the first place”.

So I’ve decided to kick S.M.A.R.T’s arse and come up with a few goal setting rules of my own. These will not only help you to set “Real Goals” but will also help you achieve them. Something S.M.A.R.T. forgot to mention.

Set Goals From The Heart

Someone once said that real success is to spend your life in your own way. When you follow your heart and do the things that you want to do you get to live a life of purpose aligned with who you really are, being true to your own values and beliefs. So many of us set our goals driven from our egos!  Especially when it comes to health & fitness. Most people set weight loss goals right? BUT they’re not actually doing it for themselves.  I was following a particular weight loss group on FaceBook recently and noticed how many of these women whinge & moan because their friend, collegues, partner, whoever hadn’t commented on their progress. I mean I even hear people complaining that their friends didn’t comment on their new house, car, shoes blah blah blah!! Get a friggin life PLEASE! Do stuff because it’s important to you, not to seek approval from others. This will never make you happy. If you’re not really doing it for you, you will never make it and if you do you won’t stay there. Stop! Let go of your ego. Put your hand on your heart and ask yourself “Is this really what I want?” And when you achieve your goal will you be so happy on the inside you won’t even think about seeking approval from others. Look into yourself and know the difference between looking for support and looking for approval.

Get Busy Planning & Organising

I know you’ve heard it before but it’s true when they say it’s all in the planning and preparation. When you plan for success  it makes all of the other steps so much easier. So write out your goals, put together an action plan and get yourself organised. Yes this stuff takes time and yes there will be times when you just can’t be arsed doing things like cooking your meals the night before but if you don’t you’ll be caught out and stressed out!

Be Disciplined

I’m going to blunt here (ha! not like me at all right ) but if there is something you really want to achieve you need to toughen up and just do it!  As Napolean Hill put it – don’t give in to negative influences, without doubt, the most common weakness of all human beings is the habit of leaving their minds open to the negative influence of other people. So suck it up and don’t expect people to take on your goals just to make it easier for you. These are YOUR GOALS. No one elses. End of story!

Discipline really is one of the greatest strengths you could ever master.

Practice Persistence

Or as I like to say create momentum and keep on moving forward. Someone once told me that momentum is like trying to push a boulder up a hill. If you take small steps and never stop you begin to create momentum, yeah it’s really hard to begin with but once you get it up that hill it’s all downhill from there. But if you stop even for a second that big arse boulder is going to send you right back to the bottom of the hill where you have to start all over again. This metaphor just made so much sense to me so I hope it works for you too. Just remember small steps people!

Be Mindful

We all rush around with our busy lifestyles, stuck in our heads and doing most things on auto pilot these days. I mean when was the last time you stopped and really “felt” your way through a situation? Lets take eating for example – do you smell your food before you put it in your mouth, feel the texture on your tongue, actually chew your food properly and savour all the flavours from that one mouthful? Or are you so focused on just shoving that next spoonful into your mouth you completely missed the whole event? When you start living in the present moment you get to enjoy life a whole lot more and you may even find a few things that you actually don’t enjoy that you do on a regular basis purely because it’s now just a habit… This one is pretty powerful and may just help you get rid of your vices.

Surround Yourself with Love & Support

Unfortunately we don’t always get the love and support we need from the people closest to us. A lot of the time they are the ones who say we’ll never make it. Sad but true! So get out and find yourself an amazing support network. Find a bunch of people who will cheer you on and be there for you no matter what. This is so easy now with the internet – we can connect with people anywhere and everywhere. When I first started my business I had no one – even those closest to me beat me down and told me to go get a real job! So I surrounded myself with like minded people – I got myself a business coach, I had a life coach and I conntected with other personal trainers, mentors and fitness professionals and I found most of these people on FaceBook. I owe FaceBook big time because without these people I would never have made it.

Make 2012 the year that you make shit happen because you decided to live your life on your terms. Enjoy & good luck!

Lots of love
Dicko Xxx

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Hey guys!

I have put together a list of fun & challenging things for us to do next year so here is a quick look at what you have to look forward to for 2012. Please pencil these dates into your diary, invite your friends and family of choice – the more the merrier!! But please note these may change due to weather conditions or any other unforeseen circumstances. Full information for each event will be provided at least 3-4 weeks prior to the event.

For those of you who are keen to join me in the SMH Half Marathon in May I will be training for this pretty much every Sunday from end Jan/early Feb. I will provide you with full information of when & where I’ll be training so be sure to come and join me as we progressively increase our distance & intensity from week to week. I will also be looking at swimming training for the Triathlon in October so will let you know as soon as I’ve figured something out.

It is going to be a FUN year ahead and I look forward to sharing it with you all!!

Fun Stuff for 2012

Sun 22nd Jan – Lawn Bowls

Sat 4th Feb – Real Life Fitness “Resolution Party”

Sat 11th Feb – Warrior Dash, Glenworth Valley, Peats Ridge

Sun 4th Mar – Kayaking, Spit Bridge

Sat 31st Mar – Surprise Social Event

Sun 29th Apr – Blue Mountains Walk

Sun 20th May – SMH Half Marathon (21.1km)

Sat 7th Jul – Surprise Social Event

Sat 28th Jul – Indoor Rock Climbing

Sun 12th Aug – City To Surf

Sun 16th Sep – Sydney Running Festival

Oct – Team Pinkie Women’s Triathlon

Tues 6th Nov – Melbourne Cup Luncheon

24th Nov – Real Life Fitness “Christmas Party”

Ok Sexy Chicks!!

It’s time to get your fun boots on with our all new Fitness Fun Adventure Days! From Rock Climbing and Adventure Racing to Flying Trapeze Lessons and Mud Races we will be organising a monthly Adventure Day from now on with a few social outings thrown in for extra measure.

Now I know quite a few of you are ready to really challenge yourselves so it’s time to ramp things up and get our arses ready for next year’s runs, triathlons and whatever else comes our way. 2012 is going to be HUGE!

So for now I have listed the events for the last few months of the year and will also be organising an end of year/Christmas Party. Just finalising dates/location for this.

If you could please give me an idea of which ones you’d be interested in that would be great. Or if you would like any more info please feel free to give me a buzz. I will be sending out an official booking form in the next couple of days.

Sunday 16th October

Indoor Rock Climbing at Climb Fit in St Leonards
$22 per person for 2 hours of Climbing FUN!
Includes equipment
Need to book this one ASAP so please let me know if you’re keen!
www.climbfit.com.au

Tuesday 1st November

Melbourne Cup Lunch
Let’s get frocked up and hit the town!
Thinking 3 course luncheon at the Cargo Bar Darling Harbour.
Cost is $99 per person
(if you have any other suggestions for where to go please let me know)
www.cargobar.com.au

Saturday 3rd December

Mud Run! Horsley Park (Western Sydney)
A 6km run/walk/scramble/mud wrestle that looks an absolute scream!
They have starting waves every half hour from 12.30pm (all morning waves are already fully booked).  I’m thinking 12.30pm would be good.
Cost is $60 per person when paying before 4th November
www.mudrun.com.au

Click Here to View Full Details

Whoo Hoo – let’s end this year with a bang!!

Rache x

Hey guys

Just letting you know I have updated our Boot Camp Timetable with the brand new Cardio Fit class. This class will be run 2 days a week on Thursday evenings at 6.30pm and Saturday mornings at 10am from the week beginning 6th June 2011. Unfortunately I can’t do any earlier on Sunday’s as I have a prior commitment however this will only last for the next 10 or so weeks. I will then revisit the Sunday time to see if you’d prefer an earlier session.

So if you’re keen to boost your cardio fitness and maybe even enter the City to Surf come and join in on our new classes. We will be including short distance running, interval training, sprints, hill runs and continuous running. We will concentrate on improving both speed and distance. Don’t worry if your cardio fitness is low as you can work at your own pace. You will be surprised at how quickly your fitness levels will pick up.

You will need to bring along a watch that includes a timer and stopwatch so that you can record your own scores.

Sessions will be held at the same place – Pottery Green Lane Cove. We may even venture out and take in some of the sites of Sydney while we hit the ground running.

Full details are on our Boot Camp page so check it out!

Rache
Your Personal Trainer in Lane Cove

Now that winter is almost here and the weather is getting colder & wetter I have organised us a nice, warm indoor location that we can use as back up. Kicktactics in Lane Cove has kindly let us hire their huge space which is currently empty between the hours of 6am and 5pm. So, all of our morning Boot Camp sessions can now be taken indoors should it be too cold & wet for us to train outside.

All of our evening sessions though will still be outside as Kicktactics have their own group training sessions in the evenings at their studio. So no room for us for our evening sessions. If the weather is horrible at night there is a small undercover area at Lane Cove that we can use otherwise if it all gets too bad the session will be cancelled or rescheduled to another night. You will be notified in advance if this happens.

All Boot Campers will be notified in advance via SMS if you training session is changed from outdoors to indoors.

So rain, hail or big fat storms ALL of our morning Boot Camp sessions will go on.

Our new indoor location can be found at…

Kicktactics Lane Cove
Suite 102, 79-83 Longueville Rd
Lane Cove NSW 2066

Which is in the arcade behind Subway right opposite Block Buster Video.

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Our Fitness FUN! Boot Camp in Lane Cove & North Sydney has only been running for 2 weeks now and things have got off to a flying start. With so many sessions to choose from our campers have the flexibility to pick and choose from morning, lunchtime & evening sessions in both Lane Cove & North Sydney.

So, if you’re thinking of signing up for Boot Camp but you’re not quite sure what to expect just keep reading and find out what our Happy Campers have to say…

Good News! I have lost 2kg in 1st week! Yay! I am also finding myself doing arm curls as I carry the groceries home & lunges/squats when I need to bend down – I am seeing opportunities to exercise & using them – now that’s a big change!!! My body feels stronger just getting around and that’s only after one week. Thanks so much!

Karli, Naremburn

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We are loving boot camp.  A little sore today!!  I am enjoying the weights exercise because this is what I have been missing in my workouts.

Cathy & Rachel (mother & daughter) Lane Cove

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I really enjoyed this morning’s Boot Camp session. Lots of variety which is always good, and it was such a boost to have a lot of other people there. Really drives you to work harder, just being part of a group. Dani did a great job today keeping us motivated and honest.

David, 42, works in North Sydney

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Did my first class today after my illness last week. OMG hard work but rewarding now I am back at my desk in the aircon!!!  Dani was great! Also thank you for your weekly recipes, I made the one from last week and my husband loved it.

Natalie, mother of 2, St Leonards

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Our Fitness FUN! Boot Camps are currently operating in Lane Cove & North Sydney with over 15 sessions a week to choose from. They are fun full of variety and very different to other Boot Camps. Click Here to find out more.

Our Fitness FUN! Boot Camp in Lane Cove & North Sydney starts on Monday 7th February 2011. We have a Special Introductory offer of $29 for 6 weeks of unlimited access to all of our Boot Camp sessions which will be available for sale on Tuesday 1st February for 24 hours only!

Our Fitness FUN! Boot Camp is all about fun, variety and flexibility. We don’t yell or scream, we don’t punish and we certainly don’t run for miles and miles. There are no set sessions so you never know what you’ll be up for – we love surprises!

The other good thing about our Boot Camps is we have over 20 sessions across Lane Cove & North Sydney. You can choose to come to either or both locations. If you work in North Sydney you can choose from early morning sessions, lunchtime session or after work sessions. Each week you can rock up to any session you want. It’s so easy! Lane Cove is the same although we don’t have lunchtime sessions there.

For more information on our Lane Cove & North Sydney Boot Camp just click on the link.

Yours in health & happiness!
Rache