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January 2011

HAPPY NEW YEAR to you all.

Hope you enjoyed the time spent with your family and friends, have recovered from your Christmas and New Year's celebrations and are ready to get back into a healthy routine of eating well and exercising consistently.

Just remember that most people are worried about what they eat between Christmas and the New Year, but they should really be worried about what they eat between the New Year and Christmas.

New Year's Resolution

Some of the most common resolutions people often make at the beginning of a year are to spend more time with family and friends, get fit, lose weight, quit smoking and get out of debt. But many resolutions go unachieved and are often broken fairly shortly after they are set.

Here are a few tips for making good New Year's resolutions:

• Create A Plan: Setting a goal without formulating a plan is merely wishful thinking. A good plan will tell you (i) what to do next; and (ii) what are all of the steps required to complete the goal.

• Create Your Plan IMMEDIATELY: If you're like most people, then you'll to create your plan during the first few days of January to harness your motivation. After that, most people forget their resolutions completely.

• Write Down Your Resolution and Plan: Once you have written your resolution and plan, put it on the fridge next to your kids' drawings to remind you everyday.

• Think "Year Round," Not Just New Year's: Nothing big gets accomplished in one day. Resolutions are set in one day, but accomplished with a hundred tiny steps that happen throughout the year. New Year's resolutions should be nothing more than a starting point. You must develop a ritual or habit for revisiting your plan.

• Just Do It: You can plan all you like, write a fantastic outline of how it all works, but unless you actually DO IT you can't expect anything to happen.

Shoes For Planet Earth

If you got new running shoes from Santa, don't throw away your old ones.

Shoes for Planet Earth is a non-profit organisation started in 2009 by people who love to run and want to give something back.

Working together with local and international communities and companies Shoes for Planet Earth provide recycled running shoes to those in need around the world.

Their ‘soul journey’ is to help mankind by improving his well-being whilst minimising his consumption of non-renewable earth resources. Shoes for Planet Earth aim to encourage exercising and a healthy lifestyle, to improve hygiene and disease control and facilitate the ‘feel good’ intangible benefits of giving and receiving.

For more information about Shoes for Planet Earth or the locations where you can drop off your old shoes, please visit their website at www.shoesforplanetearth.com.

Portion Control

Most people have problems trying to work out the correct portion size of their meals. However, you can use your hands as a rough guide:

Vegetables - Use two open hands to guide you or have half your plate filled with vegetables.

Pasta/Bread/Rice/Potatoes - Use a clenched fist.

Meat - Use the palm of your hand (excluding your fingers) and the thickness of your index finger.

Other tips to keep your portions under control:

• Use a smaller plate - the bigger the plate, the more likely we are to fill it up and then eat everything on it.

• Read the food labels and use the recommended serve sizes - if a box of cereal says it contains 20 serves, it should in theory last you about three weeks. If you run out of cereal before this, it means you are over-eating.

• Fill your plate with vegetables first - make sure half the plate is filled with vegetables.

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Nothing contained in this Newsletter is intended to be used as medical advice and is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Our mobile personal trainers/fitness coaches can come to you in the following areas of Sydney: Lower North Shore (Artarmon, Balmoral, Beauty Point, Cammeray, Castlecrag, Chatswood, Clifton Gardens, Cremorne, Crows Nest, Greenwich, Kirribilli, Lane Cove, Lavender Bay, Linley Point, Longueville, McMahons Point, Middle Cove, Middle Harbour, Milsons Point, Mosman, Naremburn, Neutral Bay, North Sydney, Northbridge, Northwood, Riverview, Spit Junction, St Leonards, Waverton, Willoughby and Wollstonecraft). Upper North Shore (Castle Cove, Gordon, Lindfield, Pymble, Roseville, St Ives, Turramurra, Wahroonga, Warrawee and West Pymble). Northern Suburbs (East Ryde, Eastwood, Epping, Gladesville, Henley, Hunters Hill, Huntleys Cove, Huntleys Point, Macquarie Park, Marsfield, North Ryde and Woolwich). If you want to engage our services at a location we have not listed above, please contact us as we may be able to cater to your request.