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April 2014

Healthy Heart | How To Take Care Of Yours

By | Articles and Tips, HEALTH & NUTRITION, Healthy Living | No Comments


It’s the symbol of love but also the symbol of life. We all need to take care of our hearts to lead long, healthy and happy lives. Here’s how you can find out if you’re as healthy as you should be, and mitigate your own risk of heart disease.

Warning signs

More than 55,000 Australians had a heart attack last year, with one occurring every ten minutes in  Australia. Sadly, almost 10,000 people died, half of these before reaching hospital.

Better awareness of the warning signs is critical for everyone. They very from person to person, and despite what you may see on TV, they’re not always sudden and severe. According to the Heart Foundation of Australia:

“Symptoms may include pain, pressure, heaviness or tightness in one or more parts of the upper body including chest, neck, jaw, arm(s), shoulder(s) or back in combination with other symptoms such as nausea, shortness of breath, dizziness or a cold sweat.”

Their advice: call Triple Zero (000) immediately.

Reduce your risk

Prevention is always better than cure, so consider the key risk factors and what you can do to mitigate them. They including smoking, high blood cholesterol, high blood pressure, diabetes, being physically inactive, being overweight, and depression.

While many of these can be improved through more exercise and a healthier diet, some have genetic roots and re- quire medical management.

What to test

From as early as your twenties and thirties – even if you think you’re in good health – it’s wise to get the following checks:

• Blood pressure – every couple of years

• Cholesterol and glucose levels – every couple of years

• Dental check (poor oral health is linked with heart disease) – at least every couple of years

From your forties, you should add:

• Chronic  disease check – once

• Type 2 diabetes risk – every three years

Remember that a bad result isn’t disaster, it’s merely a warning sign. Most problems can be fixed with changes to your diet, exercise, and medication where appropriate. And thanks to modern  medical science, even serious issues can usually be treated, allowing people to live many more decades.

If you’re initially unsure about visiting your GP, you can always contact the Heart Foundation. They’re happy to offer more information and advice, and it’s a free service.

Being prepared – learn CPR

CPR combines mouth-to-mouth breathing and chest compressions to keep blood and oxygen circulating to the heart and brain of someone whose heart has stopped beating.  It is literally a lifesaver.

Note that CPR doesn’t suddenly restart the person’s heart (unlike some movies misleadingly  represent).  It keeps things going until paramedics arrive with a defibrillator. Keep doing it until help arrives – there are people whose lives have still been saved after over an hour of CPR.

The best thing to do is go on a proper first aid course, but there is detailed information online, as well as many videos.

Heart disease is the leading cause of death in Australia, responsible for 15% of all deaths in 2011. So show yourself – and your family – some extra love and get a heart health check.


About Chloe

Chloe Quin is a qualified yoga instructor and wellness expert with www.health.com.au. Chloe is passionate  about empowering women to boost their health and fitness in fun, family-friendly ways.

The 4 Pillars To Mindset

By | Articles, Mindset | No Comments

by : Sean Kolders

At Ultimate You Fitness you’re provided with the revolutionary and game changing concept of the 3 Pillars for health and fitness. Mindset is one of these Pillars, and within this pillar there are another 4 pillars used to creating an empowering mindset for success. The 4 Pillars of mindset are your Psychology, Physiology, History and Philosophy.

Psychology is the pillar that connects all the other 3 pillars together, it’s the thoughts that run through your mind that stems from your history which is your past experiences and your philosophy which is how you view the world. Your physiology is about your body and how you hold yourself which then goes into creating your emotions. You have tens of thousands of thoughts every day and a very high percentage of the thoughts you have today are the same as you had yesterday and the same thoughts you will have tomorrow. The way you use your language is very powerful in creating your reality, simply by changing the words you use to articulate your experience externally and in your mind has a profound effect on your life. Instead of saying “I hope…” or “I wish…” you now say “I wonder…” as it evokes curiosity into what is possible. You now say “I could…” instead of  “I should…” as it feels free and allows more choice. “It’s a problem…” turns into “It’s an opportunity to….”

I hurt my shoulder at the start of 2013 which annoyed me at first, but then I realised it was just a great opportunity to focus on developing greater core strength and work out my legs. It’s as easy as just asking yourself “what is great about this situation?” Nothing has meaning except for the meaning you give it! Creating new levels of thinking and building new neurological pathways enables you to get bigger, better and faster results in any field you wish to excel in. What the mind can conceive and believe, the body can achieve. You’ve probably heard the saying “fake it until you make it” I personally prefer saying “fake it until you become it.” The lesson is to stop choosing to go by how you feel and start to choose to act accordingly with how you want to feel. You can’t smile and be sad at the same time, so smile more and get on with it!

Your Physiology is created in your brain which is influenced by your thoughts and emotions. As a mixed martial arts fighter, I watch carefully as a fighter moves towards and into the cage, I can gage how the fighter is feeling and how confident they are simply by ob- serving their physiology and facial expressions. You can tell the difference between how someone is feeling by observing the posture between someone with slumped shoulders, walking with their head down kicking their feet compared to the relaxed and smooth stride of someone with their chin up and shoulder blades down and back.

The mind and body are a part of the same system and affect each other, so calibrating and adjusting your physiology by the way you hold yourself creates a huge shift in how you feel and think. Also the use of breathing techniques is a very powerful tool to assist you in your training and creating a powerful mindset. Studies have proven that by putting yourself in a pow- er pose position for just 2 minutes creates higher levels of testosterone and lowers the cortisol levels in your body which is your stress hormone. This exercise is highly beneficial for working out and for general well being, it can be used to change your state of mind be- fore important meetings or before a date. Tiny tweaks have big changes!

Let’s try it! Take a few deep breathes and relax, stand up tall with your feet shoulder width apart, pull your shoulder blades down and back as far as possible, chin up and look straight ahead and smile. Put your hands in the air as a champion does after winning, this is just one of many power poses you can use. You can also take it to another level by adding your affirmations to it, “I am… (insert positive affirmation)” or simply by saying “YES!”. The key to this is intensity and saying it as if it’s TRUE and like you REALLY mean it.

“Nothing in life has any meaning except the meaning you give it” – Tony Robbins

Your life history plays a role in your mindset because your past experiences affect your beliefs and how you make decisions. In life you experience ups and downs, the good and bad times, however what matters most is the meaning you create when you experience the tough times or have an intense emotional event. The meaning you give an event or moment can change the whole direction of your life if you decide to empower or dis-empower yourself with whatever comes your way. Most of the beliefs and values you hold for yourself are created in your imprint period which is the ages between 0 to 7 years old. During this window of development you’re accepting much without question about what you see and the emotions coming from around you. Between the ages of 8-13 years old you model people, you copy your parents, teachers and the people you admire and look up to. During this period is where you can develop certain behaviors based on observation of the people around you.

Coaching and NLP makes it is possible to create rapid change, release negative emotions, collapse past emotional events and remove limiting beliefs that are holding you back and allow you to move forwards into creating and building the life you desire.

Philosophy is the way you view your world and how you believe the world to be. Your philosophy is important because not only do you need to understand yourself, but also you need to understand the world in which you live. It’s like trying to play a game you don’t know the rules to, you’ve got a very slim chances of winning. If you believe it’s hard to be lean and healthy, it’s going to be difficult to eat healthy foods. If you believe it’s important to eat fresh, clean and healthy foods, you will in return have a healthy body which will be a simple and easy lifestyle choice.

“Whether you think you can, or you think you can’t — you’re right.” – Henry Ford

If it is humanly possible and within the realm of your strengths, it’s within your reach. Adopting and creating a belief system and mindset that aligns with your purpose and with what you want to achieve is crucial in manifesting your desired outcome. Take a moment and think very clearly about what you want to achieve. Close your eyes, see what you would see, hear what you would hear, feel what it would feel and tell yourself whatever is empowering in that moment. Whilst visualising yourself after the completion of what you want to achieve, notice what beliefs are present of yourself in this vision?”

The power of the mind and what you believe is possible for you will be a direct reflection on your results. Before you start your workout you’ll be focused on how many reps you will do, this is actually telling your mind and body the limit for yourself. It is very powerful to remember that what you focus on is what you will get.

Getting to know what’s inside your 4 pillars is vital to changing and developing new results. If you understand what’s going on inside of your mind and why, you’re able to create the right mindset and discover new things about yourself you never knew. This is the key to unlocking your full potential!

Run a Marathon. Yes You Can.

By | Cardio & Endurance, GET LEAN, TRAINING & WORKOUT | No Comments

Many of us have had the fleeting thought as we see the Olympic marathon runners cross the finish line, that running a marathon is on our bucket list! Just as quickly we dismiss the idea that we could never do it. However, this dream is definitely achievable if you are willing to make the commitment.

Okay, you may not want to run a marathon but there may be something you really want to achieve. I hope my story and the suggestions made will encourage you to go for whatever you want.

I am now 56 years old and up until 5 years ago my fitness regime was erratic. I started running 6 years ago and had competed in my first half marathon when I turned 50. If you had said in the beginning that I would be able to run I would have laughed at the idea. I was working in an office with 5 women all much younger than me. The decision was made to run in a 10km fun run and at that time I couldn’t even run from one lamp post to the next.
Reluctantly I purchased some running shoes and donned the t-shirt and shorts and joined them for runs (or should I say a fast walk) after work a couple of times a week.

At first, I struggled as I was not fit. Running is defi- nitely a mind game that you play and I certainly didn’t want to play this game. However, I stuck at it and the short jogs became longer each week until I could run a distance without requiring paramedic assistance!

We achieved the first goal of starting and then con- tinued until we all completed the 10km Fun Run. Receiving the finishers’ medal was a great feeling even though every finisher received one.

I must have been delirious at the time, however, as I suggested to the girls that we aim for a half mara- thon and although they agreed that my mental state was not sound at the time, we set the goal for the following year. I would run a half marathon before I turned 50!

Once that goal was achieved (and of course another finishers’ medal to prove it), I thought I had achieved it all. But there was a voice that popped up every now and then asking why I didn’t try to achieve the final goal of a marathon.

I had joined a gym with my husband in September 2011. He joined for health reasons and it made it easier to go with someone else as you are more likely to stick with it because you don’t want to let the other person down.We love travelling and wanted to be healthy and fit to enjoy life to the full and the many wonders that the world has to offer.

During a Saturday morning social run with my friends in early 2012, I blurted out that I was going to run a marathon – 42.2kms! Well, that was it, I had spoken the words out loud to others and so my pride kicked in to ensure that I at least gave it a shot. My goal was to complete the marathon before my 55th birthday later that year. My husband was very supportive and encouraged me to ‘go for it’ and what was the worst that could happen?

And so began the many months of training and ed- ucation. Having never run a marathon before I re- searched training programs from the internet and found one that would be suitable.

I needed to educate myself on what foods to eat to provide me with enough energy during the training runs and also the marathon itself. To be totally fit you need to exercise and watch what you eat in or- der for your body to perform at its optimum level. Again, my husband was great and made sure I had everything I needed to keep up the energy levels.

Keeping focused and committed to my goal was im- portant and that meant not missing any training ses- sions. The gym was great as I had to fit in training sessions around work and home, sometimes going to the gym at 4:30am!! With the gym being open
24/7 I would always make a training session even if I couldn’t run outside. Improving core strength was important so I made sure that I did some gym work revolving around that. Exercises like the plank, tummy crunches, squats and light weights all helped to improve my overall strength in addition to the running.

It wasn’t easy to leave a nice warm bed on cold, dark mornings but it is so worth it in the end when you achieve your goal.

I managed to convince my friend who had been training me to enter the run and also a colleague from work. They were both just as nervous as I but were so elated when they had achieved the goal. It made my day when they both said that if it wasn’t for me they would not have done it. That was a special feeling for me to know I had inspired others.

The months flew by and suddenly the day had ar- rived. I felt good because I had put the work in. I felt relaxed because let’s face it I wasn’t going to be leading the pack so was content to run my own race. I achieved the time I wanted and ran the whole
42km. The feeling of achievement coming over that finish line is fantastic and now I had the finishers’ medal to prove it!!! Two weeks later I celebrated my
55th birthday.

Since then I have completed bootcamp 3 mornings a week and had two wonderful overseas holidays. I have now retired from full time work but haven’t re- tired from life! I try to surround myself with posi- tive people who can inspire me.

As I mentioned earlier, running a marathon may not be your thing but any goal you want to achieve has the same components to running a marathon.

Here are a few tips to help you get started:
Commit – Think about what you want to achieve and commit to that. Don’t just commit mentally but commit publicly. Share with your partner a few close friends what you want to achieve and you will be surprised at the support you receive. Remember though only you can achieve your goal – no-one can do it for you. Write your goal down and put it ina prominent place that you will see every day. This will be your mantra.
Set up a plan of action – it is one thing to say ‘yes I want to achieve this’ but totally another thing to do it. It won’t happen overnight and you need to have a plan of action to keep you on track. Write down the plan and set mini goals along the way. This way you can tick off the sub goals and the more ticks show the closer you are to achieving your ultimate goal.
Educate yourself – research the internet, talk to others have achieved what you want.
Start – once you committed and you have set your plan of action, START! ‘Walk the talk’ as they say and don’t procrastinate. You will feel great once you have taken that first step towards your goal.
Mind games – If the goal is important it may not be easy all the time and it does require effort on your part. But if you feel it is worth it then you can do it! Of course you will have days when you fall off track or the voice in your head is telling you that it is too hard. Don’t beat yourself up about it just get back on track as soon as you can. Don’t forget your support network either if you need extra encouragement. It is surprising how strong we can be mentally if we really want to achieve what we are working towards.
Motivation – It is not always easy to keep motivated however there are many tools you can utilise to keep that motivation going. Set up to receive daily motivational quotes through social media. Join a group of like-minded people. Reward yourself along the way you have achieved a milestone in the journey to your goal.
Keep the eye on the prize – Sometimes you need to be a little selfish to achieve your goal. Ask any athlete or successful business person and they will tell you that total commitment is required for success. This is where you need the support of your partner, family and friends. Once they realise you are serious they will be happy to support you and understand that you need to focus on the end goal.

Remember, You can do anything if you set your mind to it. Just believe in yourself and keep focused on your goal and you will achieve it

Be happy and healthy!


Sue Loncaric – sue_loncaric@hotmail.com

Thai-inspired Beef and Melon Salad

By | Beef, FOOD & RECIPES | No Comments


2 lbs grass-fed round steak

1/2 tsp sea salt

1/2 tsp black pepper juice of 2 limes

3 tbsp fish sauce (we use the lowest sodium one we can find)

2 tsp raw local honey

3 cloves garlic, peeled and pressed

1/2 tsp crushed red pepper flakes

1/2 medium melon (cantaloupe happens to be what we had), seeded and sliced into “match- sticks” about 1-1/2″ long

1 green bell pepper, cut into 1-1/2″ long match- sticks

1 red bell pepper, cut into 1-1/2″ long matchsticks

8 cups baby spinach

1/2 red onion, slivered

1/2 cup fresh cilantro  leaves, roughly chopped

1/3 cup fresh mint leaves, roughly chopped


  1. Heat the grill to medium-high heat (about 400 degrees).
  2. Sprinkle both sides of the steaks with the salt and pepper, then grill to achieve medium-rare (about 8 minutes per side on indirect heat). Transfer to a cutting board when done grilling and let rest for at least five minutes.
  3. While the steaks are grilling, you can work on getting the melon, peppers, onion, cilantro,
  4. and mint all cut up and added to an extra-large mixing bowl.
  5. Combine the lime juice, fish sauce, honey, garlic, and crushed red pepper in a small prep bowl. Whisk with a fork to mix and make sure the hon- ey is fully dissolved. Set aside.
  6. Using a sharp knife, slice the now-rested steaks across the grain at a slight angle (from top to bottom) into roughly 1/8″ thick slices (that’s pretty thin)
  7. If your steaks are huge, you can also cut them in half lengthwise to keep the pieces of steak down to about 2″ or so long.
  8. Add the steak to the mixing bowl.
  9. Give the dressing another stir, then pour over the top and toss everything to mix well.
  10. Let sit for a few minutes, then toss one more time.
  11. Serve.

Andy Anderson Interviews WBFF Pro Tom Brazier

By | featured : magazine, Interviews, Ultimate : Podcast | No Comments

Andy Anderson interviews WBFF Pro Tom Brazier, a well known and accredited Fitness Model and Bodybuilding coach with an impressive portfolio of clients. He works with competitors competing in all categories both in the UK and Internationally via his online services.


tom_brazierTom’s impressive knowledge about dieting and training has shown numerous of times proving that if you strictly stick to it, it works! With 10 years of personal training experience, Tom has developed a wide range of tried and tested methods and techniques that he uses with his clients to make sure they achieve their maximal potential. Learn more at www.tbconditioning.co.uk.

Tom, together with Coach Ben Lee are heading to Sydney and Brisbane in April. They will be hosting a full day workshop aimed at personal trainers, competitors and anybody else looking to gain some valuable knowledge. For more information and if you want to register, just click on this link.

Brisbane Workshop Sydney Workshop
Saturday 19 April 2014 Saturday 26 April 2014
Think24 Fitness Maximum Results Training
11 Stratton Street 40A O’dea Avenue
Newstead QLD 4006 Waterloo NSW 2017


Know More About Tom Brazier’s Total Body Conditioning in social media:


twitter: www.twitter.com/TBconditioning

instagram: www.instagram.com/tbconditioning