Understanding what we eat: Aspartame

Many of you are slowly learning what eating healthy really means. What is food? What is a carbohydrate, what is a protein, what is fats and oils? What is macronutrients and micronutrients? What are minerals and vitamins?

I had an interesting conversation with a client the other day, it was to do with the MT results, what they may be based on the work done so far (more tweaking to do). This is how the conversation went:

I said to her "You're a carb type based on your results". 

She looked at me quite upset and astounded, "What do you mean? I've just spent the last few weeks cutting out carbs and feeling much better and now you say I'm a Carb type??"

I then replied "No no, I know you haven't been eating rice, pasta, bread etc. which is good, especially the white/processed stuff. We're talking about eating good carbs, such as your vegetables (and some legumes and fruitsJ. I'm talking about the good carbs, not the bad carbs."

She relaxed and nodded, she knew what I mean. 

This incident made me realise that many still needed some clarification and help in understanding all this, what food is and how we identify what is good for us and what isn't so good. While putting packs together, it did occur to me to create some info around this, which will happen very soon. This really reminded that I need to better educate my clients to help them along their journey!

ASPARTAME

So in saying that, we are starting with something that is quite dangerous to our bodies. Unfortunately due too advertising and misinterpretation of information, people have been mis-informed that DIET soft drink is a better alternative to the standard soft drink. As much as soft drinks in general are no good and contain high amounts of sugar and other artificial flavouring etc. We also have a specific look at ASPARTAME, which is in our DIET SOFT DRINKS. 

A quick read of "The Hard Truth About Soft Drinks" is a great lead way into more about aspartame and how this non-calorie artificial sweetener is doing us damage. Also, another "study that links soda/soft drinks to another health problem".

Also read the following:

- 5 Reason Aspartame is bad for you

- Aspartame Side effects

- Aspartame: By far the most dangerous substance added to most food today

So next time you pick up that diet soft drink, have a think if it's really worth it. 

Train Hard, Eat Well, Rest Up

Website Revamped & Launched!

As I finish up all the work that is required for tomorrow's launch, finalising all the packs, ensuring the website is working and I have all the things I need to bring to the get together tomorrow, I thought I'd update the blog and add a new post!

Welcome to the new guys!

Welcome on board - Kathy & Misha. There are quite a few already away on holiday and will be back soon, I'm hoping when you return, you will be delighted by the work we have done!

Don't forget to send through your xmas and new year away dates so I can sort that out, it's only around the corner!!

Website Revamped!

I am so excited that the website has finally been revamped, it's now looking much more stylish, easy to navigate and loaded with new function to help you guys reach your goals!

I want to say a big thank-you to everyone who has helped, Gina with her help on my profile, you guys for your testimonials, the guys who helped out with the photos and those who allowed me to put them on my website. Without Cazz, my web designer, the website would have never been so good so I thank her for her patience and help. I'm sure we'll be thinking of ways to improve the site later down the track. Last but not least, Louise for putting up with my workaholic attitude, the late nights and arguments on the work to be done. The tantrums that I had. Thank-you for being there whenever I need you, you are my rock and has helped me when I thought I would fail. Without her hard work, this launch may not have happened!

We have also updated some of the challenges (12 Weeks to the New YOU & two step challenges) on offer to you so jump on and take a look. You'll never know, there might just be something there for you that you didn't realise!

Spring 12 Week Challenge (group training)

We are now in the middle of the group training Spring 12 week challenge. We have seen some great changes so far with Trudi loosing around 2.5kg already. So it'll be interesting to see what the guys can achieve in the following 6 weeks!

Who will win themselves a "Kikki K - Food & Exercise Journal"???

10,000 Challenge

One challenger stepped up against me for two weeks to see who could step out the most steps. Renee eagerly put her hands up to take me on! And yep, she won! Renee completed 171, 068 while I completed 138,737 steps in the two weeks. Despite the circumstances and excuses we have had, we both tried our little hearts out based on what we could do and still managed to achieve great numbers. Renee, has won herself a Kikki K. Weekly goals pad.

Keep an eye out for when the next 'Step Off' challenge is against me!

That is all for now. Better get some sleep so I'm ready for the launch and get together!
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Train Hard, Eat Well, Rest Up

Spring is here..... Summer is around the corner!

I've realised I haven't been on top of my blog, getting distracted by Facebook, I haven't really written a blog for a while (a  very long while...). And since we've just hit Spring and Summer is just around the corner, what better time to update you guys on what's been happening!

If you have been following our Facebook page, you'll realise the Hopscotch Team has been busy with a few things, we've been working hard in the backend to try and get some new systems into place. 

Welcome to the new guys!

Welcome on board - Vanida, Lisa, Nick, Kelly and welcome back Brendan, Trendy, Darcy, Havlin and Louise.
We also have a few guys away on holidays so safe trip - Gina, Josh, Mary and Rach! Can't wait to have you guys back!

New Logo and Website to be launched

The website itself is getting a massive make over and so too is our favourite Hopscotch Fitness Logo! My lovely web designer, Cazz is working hard to get all that I want into the system so we can make the website more user friendly and allow you guys to jump in, logon and record your details and also access resources and material to help you live a healthier life!

At this stage, we are looking at launching the new website at the end of Oct 2013/start of Nov 2013! We've very excited and hopefully you will be too!

Spring 12 Week Challenge

Last Friday we finished up our last round of the 12 week challenge and although the numbers were smaller than our first, the atmosphere was still electrifying and participants never walked away bored or not sore! As summer approaches, we are looking at starting a new 12 week program for spring, to prep for that beach body! We will be looking at starting our program Friday 27th Sept, there maybe weeks were we will do two sessions to ensure we finish up before the December holidays. 

Numbers are limited so if you are interested in joining this, email me for more details!

I'm also going to throw in an incentive, for the person who has made the greatest change (judged by myself and two other objective judges) will win themselves a "Kikki K - Food & Exercise Journal"

10,000 Challenge

About a week ago, I posted up a challenge, the 10,000 step challenge. What better way to get you moving before summer! Many of you think you are quite active but when you actually record it, are you doing as much as you think? How about Mon-Fri 9 - 5pm? Do you think you are even close to hitting that 10,000 steps?

I throw it back to you guys, if you are up for a challenge... you can either purchase your very own FitBit Flex or Zip, become my friend and record your steps and activity so we can track and compete. Or you can purchase a slightly cheaper version for $5, a pedometer to wear and see how your week goes. 
Depending on the interest, I may purchase a FitBit for the team, the challenger can wear. These are great tools to have to encourage you to do more everyday. I've had very positive feedback from those who are using it. We have  5/6 people already wearing these daily!

The Challenge

I have two "Kikki K - Weekly goals pad" up for grabs. The first two people who can out-step me based on a 14 day defined period will win themselves the prize.


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Train Hard, Eat Well, Rest Up

Preparation is Key

I find another common issue is preparation especially in regards to meals. Preparation is key whether it be your schedule or what you plan to cook and eat, when you exercise and when you have some 'me' time. Spend that extra hour or two a week planning your meals, go to the markets, get your hands on some fresh produce and get rid of your process food in the pantry. This is such a vital part to living healthy.

"By failing to prepare, you are preparing to fail."

Benjamin Franklin

The year goes very quickly, let alone the day; with a blink of an eye, we're already in August. No matter what your goals are in life or work, you must seize the day. Life is too short to be sitting around wondering and wishing. No one ever got any results wishing and wondering so get of your arse and take some responsibility for your own health. 

Get cracking and start planning!

Train Hard, Eat Well, Rest Up

Change

Have you ever wondered how you got the way you are?

Is this something that concerns you?

What have you done in the last day, week, year about it?

A handful of you are struggling to get into a good routine, to start looking after yourself, to put you first and start taking action. 'Exercising on a regular basis is too hard', 'Cooking for one is too hard', 'I don't know what to cook', 'Work is too busy', 'I just can't be bothered'.

These are some reasons or what I call excuses to being proactive about changing your life. YOU are the only person that can change the way you are. No one said change is easy, if you don't like change or don't know how to deal with change, then go grab yourself 'Who moved my Cheese' by Dr Spencer Johnson. Change is what will give you results to some degree (this will depend on what changes are made of course!). If you keep doing exactly the same thing day in day out, how then do you expect anything different? Whether it be food or exercise, you can't expect that one day of change or a week to change what you have done your whole life do you? Isn't that being a little unrealistic to think that 2-4 weeks will undo all the damage you may have caused your health or life? 

Be patient, work hard, introduce new positive habits, one at a time if that's what works for you. No matter what the method is, you must change what you do now to change the outcome for later.

Remember, your body needs change and variety, once your body gets used to what it needs to do, it will choose the most efficient way to do it with minimal energy expenditure. So if you are wondering why your 5 days a week, 20 - 30mins on the cross trainer hasn't changed your body, I can tell you why...

Train Hard, Eat Well, Rest Up

It's June already!

Hi Guys,

Can you believe it's June already and winter has hit us hard this year, with some horrible weather thus far! But don't be despair, this is probably the best time to hit the gym and do a workout. While Summer looks long way away, I'm sure we were all thinking the same thing about Winter during Jan and Feb! So it's the perfect time to get indoors and do some training in your lunch times and keep chipping away for the summer and lifetime body that you want! Get your friends in, do some 2-on-1 training or get them to join the group training. Take charge of your schedule and your life. Each day is important!

Be Proactive, Not Reactive!

I'm also so very proud to welcome on board to the team, Narelle, Agata, Maria, Jess and potentially even other new clients looking for some help to find a balanced healthy routine. Some of these guys have been training on their own or just found themselves in a little bit of a 'hole' and needed a helping hand to re-ignite their training and eating and two of these guys in particular are taking on the '84 Day Challenge' so good luck girls! Hard work will pay off!

I've been doing a bit of studying the last few weeks in particular and have come across quite a few great topics and information that I will be hoping to share with you all in the next few weeks. Most of these will be in regards to looking at a healthy lifestyle in a more holistic view. Getting the body and mind right for the real change.

Remember if you aren't mind ready, your body won't be either. Will power is extremely strong and staying focused and committed will provide results. 

As much as we need routine and habit with our training, if work or something else in your life is stressing you out and if you are one who doesn't like change in those aspects of your life. Then grab 'Who moved my cheese'. a simple book to read but a great way to get you thinking of change as a good thing, rather than to resist it. Everything changes, they change for a reason. You just have to learn how to react to it and deal with it.

'Life is 10% what happens to us and 90% how we react to it' Dennis P Kimbro

Watch this space for more informative blogs!

Train Hard, Eat Well, Rest Up

Commit. Stay Committed

Hi Team,

Welcome on board, Tammy & Suzanne! Another two bright and eager members ready to work hard and see results. These ladies have already been smashing it out on the gym floor with myself and feeling the effects while having fun. So welcome to the team. Check out the website/blogs and facebook page once in a while to see what's happening and what's new.

Welcome back Stephanie her lovely sunny holiday and have fun and a safe trip/holiday to Belinda! We miss you Gina as you are away on your long break as well!

Group Sessions

These have been up and running again and have been quite hit. Lots of high intensity work in that 30mins in a fun, exciting yet challenging environment.  

So keep an eye out on these and join in the fun!

Active Feet Sale

If you have had your shoes for over 6 months, tend to use them quite a bit on a daily basis, I would suggest you look into getting a new pair. Remember, they are what supports your feet and thus your body, if you do quite of bit of high intensity work on them and often, then it's definitely time to change after 6 months to a year. You will feel amazing in newly fitted shoes. Active feet are great as they will fit you properly (better than Athletic Foot) as they are generally podiatrist and not just a sales person reeling off the basic stuff they've learned from a handout.

So make use of the 20% off and go in store to see what you find. 

Amazing transformations

Congrats to some of the guys on again doing some great training with me and on their own. We are seeing maintainable results and lifestyle changes in many of you, Trudi, Andrew M, Renee, Aleana, Marg, Agata, Tamie. Amazing transformations but there is still work to do. No stopping until we reach our goals! But it is great to see some of you in training on your own and really taking on board the suggestions. Keep up the fantastic work, I'm extremely proud of you all.

For those who are still finding it the changes are just not there - ask yourself, have you really done everything you can to make get the changes and results you want? Or are you still catching yourself out making up excuses, ending the week wishing you had done better and starting the week promising the world? Commit. Stay Committed.

Speak to me when you are serious about making those changes; talk to some of the guys currently getting results, they know it all pays off when you put the hard yard.

That's all folks, have a wonderful weekend! Keep up the great work.

Train Hard, Eat Well, Rest Up