By Lisa Marshall
I see trees of green, red roses too
I see them bloom for me and you
And I think to myself what a wonderful world.
I see skies of blue and clouds of white
The bright blessed day, the dark sacred night
And I think to myself what a wonderful world.
(Thiele and Weiss)
Recently I’ve taken to waking up with a smile on my face. It might sound strange, as most of us tend to roll over and grumble at the alarm clock as we whack it off and hope for a few more minutes of solace before facing the day, the kids, work etc. But my one year old wakes me up each morning with cooing and baby chatter and giggles and smiles, and it really has made me appreciate that if you wake up determined to be happy and grateful that you have the strength and ability to bound out of bed, then the day ahead is so much brighter.
It’s amazing how infectious a toddler’s delight and excitement can be, as they discover the world for the first time. I watched in amazement at the sheer joy and delight that Noah expressed when I gave him his first juicy mango to devour. Sure, there was juice everywhere and his clothes were ruined, but the look on his face is something I’ll never forget. I’m learning to take time to delight in the amazing world around us. It’s like re discovering life again! I no longer take for granted the stunning beaches and clean blue sea at our doorstep. Instead I relish the chance to jump in to the cold water and marvel at how lucky we are to have all this beauty around us.
Wild Women On Top has taught me to seek out beautiful places in nature and to enjoy the opportunity to build fitness, strength, mental toughness and longevity in the amazing outdoors. I want to pass this opportunity on to as many women as possible. It’s a chance to rediscover the world around you. How often I have heard someone say, as we explore a new rock walk or hidden trail - “Wow, I never knew this place existed and I live just round the corner!” Australia is a treasure chest of beautiful, wild and secret locations, and the best part is you don’t have to leave Sydney to find some of them!
So this term I encourage you not to miss a single session of Trek Training, and if you do – take the chance to do a make up session in a group you’ve never been to, in a location you haven’t visited, because you’ll be amazed at how invigorating and exciting it is to discover yet more beautiful places in your own city, whilst Wild Walking.
Monday, October 25, 2010
Monday, October 18, 2010
Listen to your body!
ROZ WARNE, on WHY DIDN’T I LISTEN...............
to my body that is!!!
I had a huge physically active year in 2009, 2 x 100km team events and 3 x marathons, this meant I was training at a hard level all year as well as living the busy lifestyle I lead as a WWOT coach and personal trainer. Towards the end of last year I started to feel a niggle in both my left hamstring and right foot, I ignored them both thinking just a niggle it will be ok.........
As my big goal for this year was Tibet and Everest Base Camp, I didn’t plan to enter any big events would just train to stay fit and healthy, don’t want to injure myself I thought totally refusing to think that the niggles were in fact already injuries!!!!! In April I went trekking in Tibet, 5 weeks later Jatbula. I noticed getting in and out of the water holes and walking on rocks in Jatbula caused me a lot of pain in the foot but I was happy that my hammie seemed to have settled.
Then suddenly, during a regular training session, I accelerated into a sprint, and BANG went my hamstring. Ouch! I knew I’d done some serious damage. Trips to physios and sports doctors, MRI’s and ultra sounds revealed a partial tear in my hamstring and a tear in my plantar plate!!! Ok so now I am broken and discovering that my body needed to be listened to when it first started talking to me.
Why don’t we listen? For some of us, we think we’re invincible. For others, we just love that feeling we get when we exercise, or the endorphins we get afterwards and we just don’t like to stop. But, we need to listen to our bodies, stretch and rest when needed.
Initially I was annoyed at getting injured until I read somewhere “use an injury as a gift”! Use the time to get yourself into an even better physical state. I am taking this on board it is helping me deal with my time out. I am seeing a physio who is helping me get my body in correct alignment. I probably haven’t been in alignment for years I’ve been told! I have changed my training doing lots of strength training, found alternative cardio workouts and my body probably looks and feels stronger than ever! I am following a rehabilitation program. I stop if my body twinges, for the first time I am listening to my sensible inner voice!! I have been told that it could take me 3 to 6 months to get back into the endurance events that I love! That’s ok I haven’t been told that I’ll never be able to do them again so I am running with the positive.........
A lot of you have signed up to our Coastrek event in March 2011, an awesome challenge. You should be starting to get your training programs together; you actually need to start training now. You need to look at your current training and build on it. If you are only able to manage a 10k walk comfortably now don’t launch straight into a 20k walk. Ideally you will add 10% per week to your distance walks. You need also to take the time for cross training such as swimming, cycling and yoga, to have regular massages and stretch A LOT!! Make sure your diet is healthy and you stay hydrated and well fueled.
We all enjoy the benefits that exercise gives, so we need to make sure we remember to LISTEN TO OUR BODIES!!
to my body that is!!!
I had a huge physically active year in 2009, 2 x 100km team events and 3 x marathons, this meant I was training at a hard level all year as well as living the busy lifestyle I lead as a WWOT coach and personal trainer. Towards the end of last year I started to feel a niggle in both my left hamstring and right foot, I ignored them both thinking just a niggle it will be ok.........
As my big goal for this year was Tibet and Everest Base Camp, I didn’t plan to enter any big events would just train to stay fit and healthy, don’t want to injure myself I thought totally refusing to think that the niggles were in fact already injuries!!!!! In April I went trekking in Tibet, 5 weeks later Jatbula. I noticed getting in and out of the water holes and walking on rocks in Jatbula caused me a lot of pain in the foot but I was happy that my hammie seemed to have settled.
Then suddenly, during a regular training session, I accelerated into a sprint, and BANG went my hamstring. Ouch! I knew I’d done some serious damage. Trips to physios and sports doctors, MRI’s and ultra sounds revealed a partial tear in my hamstring and a tear in my plantar plate!!! Ok so now I am broken and discovering that my body needed to be listened to when it first started talking to me.
Why don’t we listen? For some of us, we think we’re invincible. For others, we just love that feeling we get when we exercise, or the endorphins we get afterwards and we just don’t like to stop. But, we need to listen to our bodies, stretch and rest when needed.
Initially I was annoyed at getting injured until I read somewhere “use an injury as a gift”! Use the time to get yourself into an even better physical state. I am taking this on board it is helping me deal with my time out. I am seeing a physio who is helping me get my body in correct alignment. I probably haven’t been in alignment for years I’ve been told! I have changed my training doing lots of strength training, found alternative cardio workouts and my body probably looks and feels stronger than ever! I am following a rehabilitation program. I stop if my body twinges, for the first time I am listening to my sensible inner voice!! I have been told that it could take me 3 to 6 months to get back into the endurance events that I love! That’s ok I haven’t been told that I’ll never be able to do them again so I am running with the positive.........
A lot of you have signed up to our Coastrek event in March 2011, an awesome challenge. You should be starting to get your training programs together; you actually need to start training now. You need to look at your current training and build on it. If you are only able to manage a 10k walk comfortably now don’t launch straight into a 20k walk. Ideally you will add 10% per week to your distance walks. You need also to take the time for cross training such as swimming, cycling and yoga, to have regular massages and stretch A LOT!! Make sure your diet is healthy and you stay hydrated and well fueled.
We all enjoy the benefits that exercise gives, so we need to make sure we remember to LISTEN TO OUR BODIES!!
Monday, October 11, 2010
10 steps to change your life!
By Lisa Marshall
Welcome back, we hope you had a great break from Trek Training and are looking forward to another adventure packed term of fitness and fun with Wild Women On Top. We’re passionate about committing to goals and so we are very excited to see that there are at least 20 Wild Women On Top teams registered for Coastrek 2011, and many of you have taken on the Historic Passes, the Brooklyn Burn and the Freda Kozi Weekender as your goals for this term – congratulations!
Your Wild Women On Top coach is there to inspire you, motivate you to achieve things you never though possible, and give you tips and training on how to get fit for adventure! I’d like to ask you to take on one more challenge this term – I’ve put together a list of ten things I think will change your life over the next ten weeks if you commit to doing them every day. They aren’t big, they don’t take up a lot of your time, but if you do them they will become a habit and you will feel the benefits in body, mind and spirit..
To really commit we also know the importance of being accountable, so we're asking you to commit to sending us your daily log on our blog at at http://www.wildwomenontop.com/culture/blog
The best entry will feature in the Wild Women Weekly and win a free Wild Women On Top cap and t shirt.
This weekend I ran my first marathon ever, on a fire trail in the Southern Highlands. The route was stunningly steep and I felt totally out of my comfort zone for at least 21 kms of the run, but I finished in 4 hours and marvelled at the 61 year old man that ran along side me for much of the way and how amazing it is that human beings of all ages can be inspired to commit to big goals and achieve them. The only way I got there was to focus every day on things I could do to get me fitter and stronger and healthier. I have ticked it off my list of things to do in my life, but my passion still lies in walking and adventure. It’s much kinder on your body and it’s much more fun doing it in a team!
So get ready to print out these ten steps to wellness and paste them on your fridge, your bathroom mirror, the dashboard in your car, save it to your desktop, your iPhone and iPad, your mac, but whatever you do, don’t be tempted to skip it!
10 things to do every day for 10 weeks:
1. Wake up and spend ten minutes stretching and breathing, focussing only on the moment and keeping your mind clear of all thoughts.
2. 10 push ups, 10 crunches, 10 squats (knees over toes), x 2 rounds.
3. Drink 10 glasses of purified water a day.
4. Do not eat/drink these ten things: sugar, white flour, preservatives, bottled sauces, take aways, margarine, fizzy drinks, anything with a number in the ingredients, processed meats, anything containing thickeners.
5. Eat a selection of the following power foods: blueberries, oranges, almonds, plain yoghurt, spinach, tomatoes, fish, celery, cacao, coconut.
6. Write down your most important goals for the next ten weeks and read them every day – stick them somewhere you can’t miss them!
7. Give someone you love a hug – for at least ten seconds!
8. Exercise every day and make it count.
9. Wake up and commit to ten hours of being positive – avoid telling yourself you feel tired, angry or lazy – because that’s how your day will turn out!
10. Read something inspiring for ten minutes a day.
Welcome back, we hope you had a great break from Trek Training and are looking forward to another adventure packed term of fitness and fun with Wild Women On Top. We’re passionate about committing to goals and so we are very excited to see that there are at least 20 Wild Women On Top teams registered for Coastrek 2011, and many of you have taken on the Historic Passes, the Brooklyn Burn and the Freda Kozi Weekender as your goals for this term – congratulations!
Your Wild Women On Top coach is there to inspire you, motivate you to achieve things you never though possible, and give you tips and training on how to get fit for adventure! I’d like to ask you to take on one more challenge this term – I’ve put together a list of ten things I think will change your life over the next ten weeks if you commit to doing them every day. They aren’t big, they don’t take up a lot of your time, but if you do them they will become a habit and you will feel the benefits in body, mind and spirit..
To really commit we also know the importance of being accountable, so we're asking you to commit to sending us your daily log on our blog at at http://www.wildwomenontop.com/culture/blog
The best entry will feature in the Wild Women Weekly and win a free Wild Women On Top cap and t shirt.
This weekend I ran my first marathon ever, on a fire trail in the Southern Highlands. The route was stunningly steep and I felt totally out of my comfort zone for at least 21 kms of the run, but I finished in 4 hours and marvelled at the 61 year old man that ran along side me for much of the way and how amazing it is that human beings of all ages can be inspired to commit to big goals and achieve them. The only way I got there was to focus every day on things I could do to get me fitter and stronger and healthier. I have ticked it off my list of things to do in my life, but my passion still lies in walking and adventure. It’s much kinder on your body and it’s much more fun doing it in a team!
So get ready to print out these ten steps to wellness and paste them on your fridge, your bathroom mirror, the dashboard in your car, save it to your desktop, your iPhone and iPad, your mac, but whatever you do, don’t be tempted to skip it!
10 things to do every day for 10 weeks:
1. Wake up and spend ten minutes stretching and breathing, focussing only on the moment and keeping your mind clear of all thoughts.
2. 10 push ups, 10 crunches, 10 squats (knees over toes), x 2 rounds.
3. Drink 10 glasses of purified water a day.
4. Do not eat/drink these ten things: sugar, white flour, preservatives, bottled sauces, take aways, margarine, fizzy drinks, anything with a number in the ingredients, processed meats, anything containing thickeners.
5. Eat a selection of the following power foods: blueberries, oranges, almonds, plain yoghurt, spinach, tomatoes, fish, celery, cacao, coconut.
6. Write down your most important goals for the next ten weeks and read them every day – stick them somewhere you can’t miss them!
7. Give someone you love a hug – for at least ten seconds!
8. Exercise every day and make it count.
9. Wake up and commit to ten hours of being positive – avoid telling yourself you feel tired, angry or lazy – because that’s how your day will turn out!
10. Read something inspiring for ten minutes a day.
Monday, September 20, 2010
ADVENTURE PHILANTHROPY – WIN, WIN, WIN
By Di Westaway
“Happiness is not something ready made. It comes from your own actions.” Dalai Lama
“Be the change you wish to see in the world.” St Augustine
“Doing interesting things with interesting people while adding value.” David Moffatt
I recently had the great privilege of meeting Adventure Philanthropist, David Moffatt. David is the former 2IC of Telstra, a super fit man who trekked Kokoda in 2.5 days, and an inspirational philanthropist, having raised over $50 million for a variety of different charities.
David shared his vision and some of the amazing adventures he’s done, and how he’s used these experiences to help others. I realized that Wild Women On Top share many of his core values, as we seek to keep ourselves fit and healthy, while also changing lives. The Wild Women On Top Sydney Coastrek, which keeps us fit on stunning coastal tracks, raises funds for The Fred Hollows Foundation to restore sight in third world countries. This event has become a major focus of our energy. Entries open this week and we expect it to be booked out by Friday, so don’t miss out!
Our Freda Du Faur Kosi climb is filling up fast, and this also provides our members with an opportunity to get strong and fit AND raise funds for charity. The Australian Himalayan Foundation is passionate about providing education to the children of the Himalaya in some of the poorest regions on earth. In addition to taking on the personal challenge of climbing Mt Kosciuszko and camping out on top, our teams are invited to raise funds for this amazing cause.
And all these projects are made so simple and easy through online fundraising. All we have to do is spend 5 minutes setting up our own team fundraising page, and then we simply invite all our friends in our address book to make a small donation, and together we really make a difference.
Last year, I trekked in two charity events: Wild Endurance, for the Wilderness Society and Trailwalker for Oxfam. I had to raise $400 for the Wilderness Society and $1000 for Oxfam to participate in the events. At first I thought I couldn’t do it. I thought, wow, my friends will be sick of me asking for money all the time and I felt uncomfortable about asking them. But, then I reflected on the wonderful opportunity we had to make a difference, and figured my friends could always say no.
So, I emailed A-K in my address book for Wild Endurance, and L-Z for Oxfam, and my friends rallied to the cause. They thought that if I was going to commit to the suffering of walking 100k, then the least they could do was to put their hands in their pockets to support an amazing cause.
This is what we call a win, win, win. We win because we improve our health and fitness, the charity wins because they raise much needed funds for changing lives, and our families win because we’re happy. The Dalai Lama says “Happiness is not something ready made. It comes from your own actions.”
So, if you’re looking for a win, win, win, I recommend you commit now to joining David Moffatt and hundreds of others on the planet who are really making a difference through Adventure Philanthropy. St Augustine said, “Be the change you wish to see in the world.” Wild Women On Top are sharing two great opportunities for us to find happiness through helping others, so join us today!
“Happiness is not something ready made. It comes from your own actions.” Dalai Lama
“Be the change you wish to see in the world.” St Augustine
“Doing interesting things with interesting people while adding value.” David Moffatt
I recently had the great privilege of meeting Adventure Philanthropist, David Moffatt. David is the former 2IC of Telstra, a super fit man who trekked Kokoda in 2.5 days, and an inspirational philanthropist, having raised over $50 million for a variety of different charities.
David shared his vision and some of the amazing adventures he’s done, and how he’s used these experiences to help others. I realized that Wild Women On Top share many of his core values, as we seek to keep ourselves fit and healthy, while also changing lives. The Wild Women On Top Sydney Coastrek, which keeps us fit on stunning coastal tracks, raises funds for The Fred Hollows Foundation to restore sight in third world countries. This event has become a major focus of our energy. Entries open this week and we expect it to be booked out by Friday, so don’t miss out!
Our Freda Du Faur Kosi climb is filling up fast, and this also provides our members with an opportunity to get strong and fit AND raise funds for charity. The Australian Himalayan Foundation is passionate about providing education to the children of the Himalaya in some of the poorest regions on earth. In addition to taking on the personal challenge of climbing Mt Kosciuszko and camping out on top, our teams are invited to raise funds for this amazing cause.
And all these projects are made so simple and easy through online fundraising. All we have to do is spend 5 minutes setting up our own team fundraising page, and then we simply invite all our friends in our address book to make a small donation, and together we really make a difference.
Last year, I trekked in two charity events: Wild Endurance, for the Wilderness Society and Trailwalker for Oxfam. I had to raise $400 for the Wilderness Society and $1000 for Oxfam to participate in the events. At first I thought I couldn’t do it. I thought, wow, my friends will be sick of me asking for money all the time and I felt uncomfortable about asking them. But, then I reflected on the wonderful opportunity we had to make a difference, and figured my friends could always say no.
So, I emailed A-K in my address book for Wild Endurance, and L-Z for Oxfam, and my friends rallied to the cause. They thought that if I was going to commit to the suffering of walking 100k, then the least they could do was to put their hands in their pockets to support an amazing cause.
This is what we call a win, win, win. We win because we improve our health and fitness, the charity wins because they raise much needed funds for changing lives, and our families win because we’re happy. The Dalai Lama says “Happiness is not something ready made. It comes from your own actions.”
So, if you’re looking for a win, win, win, I recommend you commit now to joining David Moffatt and hundreds of others on the planet who are really making a difference through Adventure Philanthropy. St Augustine said, “Be the change you wish to see in the world.” Wild Women On Top are sharing two great opportunities for us to find happiness through helping others, so join us today!
Monday, September 13, 2010
"“Complete abstinence is easier than perfect moderation.” – Saint Augustine
YOU ARE WHAT YOU EAT
Your body is the most amazing, incredible creation in the world. It is your temple and you need to nurture it by feeding it well, exercising it regularly and providing it with experiences to rejuvenate and nourish mind, body and spirit.
Wild Women On Top experiences engage the essence of women. Wild Women on Top provides a social mind, body and spirit experience that rejuvenates and refreshes women down to their core. It reconnects us with nature, the elements and the wonderful strength and power of our minds and bodies.
But, without the correct nutrition, our temple will not support our mind and spirit.
NUTRITION FOR THE BODY MOTHER NATURE INTENDED
I am not an expert in weight loss. However, I have a good understanding of nutrition and fifty years of experience in keeping my body fit and healthy. I never get sick; I climb extreme mountains annually; I can plod 100k in 18 hours, walk on my hands as required and I often get asked how I keep myself in shape.
I hope my theories on healthy eating can help you. I will share with you a mixture of science, philosophy and personal experience, born out of a desire to remain energetic, healthy, fit, drug and supplement free, enjoy gourmet food and challenge my body and mind to achieve extraordinary goals for many years to come.
Like most women, I expend a lot of mental energy battling the desire to eat more. I think about food more than I’d like to admit. I know what I should be eating, but I love sweets and treats. So I have to say “No” to foods often just to maintain a stable weight. However, unless I’m trying to lose weight, in which case I recommend the CSIRO’s “Total Wellbeing Diet“, I subscribe to what I would call “positive eating”.
Di’s diet tips: If you take away just one idea that helps, I’ll be thrilled!
• I allow myself to eat what ever tasty healthy gourmet food I like the most, but I try to limit quantities. I take a smaller plate, literally.
• I believe you are what you eat, so if you eat lots of fat, you’ll become fat.
• St Augustine said, “Complete abstinence is easier than perfect moderation.” I agree! I completely ban some foods, and I don’t have them in the house, because I cant control the quantity or they are just sooooo bad it’s not worth the torture later.
• I ration other naughty treats that I just cant resist like Wild Women On Top Choccie Chip Cookies by freezing them
• I NEVER eat Maccas, KFC, hot chips, Pork crackle or Pringles
• If it comes out of a can or packet, I avoid it.
• I try to drink 8 glasses of water or herbal tea a day
• I only drink alcohol on Fridays or at special events
• I try to eat every colour of the rainbow every day.
• I cant just have 3 salted cashews. I have to eat the whole packet. So, instead, I sprinkle them on my salads.
• I cant eat potato wedges without lashings of sour cream. So, I don’t eat wedges!
• If I’ve been really naughty through the day, I’ll just have steamed broccoli for dinner.
• On the weekends, if we have a family lunch, I’ll have my desert for dinner, or even for breakfast the next day!
• If I’m eating out I just have entree sized portions or share a main course with my partner
• I only allow myself one large cappuccino a day …….. mostly!
• My goal is to eat approximately 20% fat, 40% protein and 40% carbohydrate, although of course this doesn’t always happen.
• I try not to reward myself with extra food after a big workout, although this is difficult!
• Ice cream is my downfall, so I go for quality, not quantity twice a week max.
• I dont eat pasta, bread or potatoes
• When I need to lose a kilo or two, I have washed, cut celery and snow peas ready for when I want to snack.
• I don’t eat the visible fat on meat or chicken, even though I’d love to!
• The only thing I never say “no” to is greens
• I try to eat the recommended “two fists” of food when I remember
• I love saving little bits of treats for the next day.
• I am always on a diet!
Di’s motivation tips
• I always have an adventure fitness training goal to look forward to so I know I can never allow myself to get really fat.
• Once I’ve paid for the adventure, I’m truly committed to it.
• I understand the 80:20 rule, which is that weight loss is 80% about what you eat and only 20% about exercise.
• I maintain my weight, which is almost as difficult as losing weight, by forcing myself onto the scales every day. That way, if I gain a kilo one day, I can lose it the next.
• I’ve learned over the years that it’s easy to let the kilos slowly and gradually pile on, and all of a sudden, you cant fit into your clothes and you’re buying new ones. And this is seriously depressing.
• I usually lose a kilo from Monday to Friday, then I find it again over the weekend.
• I feel depressed when I overeat, and hate feeling full. But I seem to find myself full far too often!
For more tips on nourishing your temple, keep an eye out for Di’s book, “Wild Women On Top – How to Prepare for World Class Treks” coming out soon.
YOU ARE WHAT YOU EAT
Your body is the most amazing, incredible creation in the world. It is your temple and you need to nurture it by feeding it well, exercising it regularly and providing it with experiences to rejuvenate and nourish mind, body and spirit.
Wild Women On Top experiences engage the essence of women. Wild Women on Top provides a social mind, body and spirit experience that rejuvenates and refreshes women down to their core. It reconnects us with nature, the elements and the wonderful strength and power of our minds and bodies.
But, without the correct nutrition, our temple will not support our mind and spirit.
NUTRITION FOR THE BODY MOTHER NATURE INTENDED
I am not an expert in weight loss. However, I have a good understanding of nutrition and fifty years of experience in keeping my body fit and healthy. I never get sick; I climb extreme mountains annually; I can plod 100k in 18 hours, walk on my hands as required and I often get asked how I keep myself in shape.
I hope my theories on healthy eating can help you. I will share with you a mixture of science, philosophy and personal experience, born out of a desire to remain energetic, healthy, fit, drug and supplement free, enjoy gourmet food and challenge my body and mind to achieve extraordinary goals for many years to come.
Like most women, I expend a lot of mental energy battling the desire to eat more. I think about food more than I’d like to admit. I know what I should be eating, but I love sweets and treats. So I have to say “No” to foods often just to maintain a stable weight. However, unless I’m trying to lose weight, in which case I recommend the CSIRO’s “Total Wellbeing Diet“, I subscribe to what I would call “positive eating”.
Di’s diet tips: If you take away just one idea that helps, I’ll be thrilled!
• I allow myself to eat what ever tasty healthy gourmet food I like the most, but I try to limit quantities. I take a smaller plate, literally.
• I believe you are what you eat, so if you eat lots of fat, you’ll become fat.
• St Augustine said, “Complete abstinence is easier than perfect moderation.” I agree! I completely ban some foods, and I don’t have them in the house, because I cant control the quantity or they are just sooooo bad it’s not worth the torture later.
• I ration other naughty treats that I just cant resist like Wild Women On Top Choccie Chip Cookies by freezing them
• I NEVER eat Maccas, KFC, hot chips, Pork crackle or Pringles
• If it comes out of a can or packet, I avoid it.
• I try to drink 8 glasses of water or herbal tea a day
• I only drink alcohol on Fridays or at special events
• I try to eat every colour of the rainbow every day.
• I cant just have 3 salted cashews. I have to eat the whole packet. So, instead, I sprinkle them on my salads.
• I cant eat potato wedges without lashings of sour cream. So, I don’t eat wedges!
• If I’ve been really naughty through the day, I’ll just have steamed broccoli for dinner.
• On the weekends, if we have a family lunch, I’ll have my desert for dinner, or even for breakfast the next day!
• If I’m eating out I just have entree sized portions or share a main course with my partner
• I only allow myself one large cappuccino a day …….. mostly!
• My goal is to eat approximately 20% fat, 40% protein and 40% carbohydrate, although of course this doesn’t always happen.
• I try not to reward myself with extra food after a big workout, although this is difficult!
• Ice cream is my downfall, so I go for quality, not quantity twice a week max.
• I dont eat pasta, bread or potatoes
• When I need to lose a kilo or two, I have washed, cut celery and snow peas ready for when I want to snack.
• I don’t eat the visible fat on meat or chicken, even though I’d love to!
• The only thing I never say “no” to is greens
• I try to eat the recommended “two fists” of food when I remember
• I love saving little bits of treats for the next day.
• I am always on a diet!
Di’s motivation tips
• I always have an adventure fitness training goal to look forward to so I know I can never allow myself to get really fat.
• Once I’ve paid for the adventure, I’m truly committed to it.
• I understand the 80:20 rule, which is that weight loss is 80% about what you eat and only 20% about exercise.
• I maintain my weight, which is almost as difficult as losing weight, by forcing myself onto the scales every day. That way, if I gain a kilo one day, I can lose it the next.
• I’ve learned over the years that it’s easy to let the kilos slowly and gradually pile on, and all of a sudden, you cant fit into your clothes and you’re buying new ones. And this is seriously depressing.
• I usually lose a kilo from Monday to Friday, then I find it again over the weekend.
• I feel depressed when I overeat, and hate feeling full. But I seem to find myself full far too often!
For more tips on nourishing your temple, keep an eye out for Di’s book, “Wild Women On Top – How to Prepare for World Class Treks” coming out soon.
Wednesday, September 8, 2010
MIND POWER
By Di Westaway
If I am right in saying that thought is the Ultimate Origin or Source, it follows that if we don't do anything about thought, we won't get anywhere"
David Bohm PhD, One of the world's greatest quantum physicists
On Friday night I had the privilege of attending the Australian Himalayan Foundation’s Annual fundraising dinner to raise money for schools in the Himalaya. We were treated to an inspiring presentation by Australia’s top mountaineer, Andrew Loch.
Andrew is the only Australian to have climbed all 14 of the 8,000m peaks in the world; a remarkable achievement. This incredible goal took him 16 years, and taught him how to manage risk and fear – the kind of fear where you truly stare death in the face and watch your mates die from extreme altitude, avalanches and human error.
Hearing this very understated and humble Aussie legend talk of his self imposed challenges and the dangers of climbing above the dead zone, got me thinking about the power of the mind. Clearly, Andrew Loch has focused all his energies on doing what he loves, and at the highest level, by controlling his mind.
We’ve all heard about the phenomenon of “The Secret” which took the world by storm a few years ago. “The Secret” was a world-premier television event featuring the most well-known authors and speakers. They show how by controlling your mind you can have everything you ever wanted – unlimited joy, health, money, relationships, love.
I think we can all learn lessons from these amazing thinkers: Plato, Newton, Carnegie, Beethoven, Shakespeare and Einstein, who followed their passions and lived their dreams.
Thoughts are things. There is no limit to what the power of your mind can achieve. Whether or not you choose to believe it, what you are imagining you are creating and what you can imagine, you can create. Moreover this has been known by eastern mystics for 2,500 years and is supported by quantum physics. It is not our brain that gives rise to our consciousness, instead it is our consciousness, or mind, that creates everything that seems so real to us. Check out http://www.justmindpower.com/ .
It’s also known that when we feel good physically our thought responds accordingly, enabling feelings of optimism no matter what is going on around us. This sense of optimism helps us to cope better with setbacks or difficult situations and people, promotes a healthy pragmatism and allows us to put things into perspective, pick ourselves up from where we have fallen and carry on.
Every day, new studies are released from researchers around the world, showing that exercise, not only relieves negative emotions, but also prevents them. Physiologist Nathaniel Thorn Ph D, a lead investigator and stress physiologist, says brisk walking and interval training burns off stress hormones and triggers the release of feel-good endorphins.
And our Wild Women On Top members regularly email us with spontaneous testimonials confirming this. Here’s a couple of examples:
“Last night was fantastic, everyone was just so inspiring. I was so excited I couldn’t sleep but I had no trouble at work today. I was still floating from last night.” Melissa Berthold, North Shore Group
“Thank you for Sunday .. not only was it a great day to forget all the other distractions, but I lost weight (yes, just one long walk did it) and I can now fit into my favourite trousers which I haven't worn for over a year! Very exciting.” Cheers, Jo Perkins!
“Wild Women on Top has changed my life. I am now happier, fitter and 15kg lighter!” Fiona Toghill
So, if you want to live the life you love and love the life you live, make sure you make time for brisk walking, every day, and practice controlling your thoughts. Your walking will get those endorphins kicking in, and then you need to consciously focus your attention on giving and receiving love, helping others and being grateful for all that you have.
Andrew Loch and other inspiring figures around us who overcome the odds and achieve greatness prove that if we truly follow our passion, we can achieve anything. Eighteen months ago I ended a dysfunctional relationship and entered the world of single motherhood with three children, running Wild Women On Top from the sun room of my home. Close friends told me to get a real job. The accountant said the same.
But, I knew I had to follow my passion of empowering women through Adventure fitness and seeking out opportunities to make a difference. I am doing what I love and I am surrounded by amazing women who share that dream. Director, Lisa Marshall also shares this vision and is an inspiration to us all.
Wild Women On Top is a community of women, dedicated to positive thinking and changing lives. I thank each and every one of our members who has supported this culture and made it possible for me to follow my dream, live a happy meaningful life, provide for my children and, hopefully raise $1million for the Fred Hollows Foundation through the Wild Women On Top Sydney Coastrek. Enter on 20 Sept and DON’T MISS OUT!
If I am right in saying that thought is the Ultimate Origin or Source, it follows that if we don't do anything about thought, we won't get anywhere"
David Bohm PhD, One of the world's greatest quantum physicists
On Friday night I had the privilege of attending the Australian Himalayan Foundation’s Annual fundraising dinner to raise money for schools in the Himalaya. We were treated to an inspiring presentation by Australia’s top mountaineer, Andrew Loch.
Andrew is the only Australian to have climbed all 14 of the 8,000m peaks in the world; a remarkable achievement. This incredible goal took him 16 years, and taught him how to manage risk and fear – the kind of fear where you truly stare death in the face and watch your mates die from extreme altitude, avalanches and human error.
Hearing this very understated and humble Aussie legend talk of his self imposed challenges and the dangers of climbing above the dead zone, got me thinking about the power of the mind. Clearly, Andrew Loch has focused all his energies on doing what he loves, and at the highest level, by controlling his mind.
We’ve all heard about the phenomenon of “The Secret” which took the world by storm a few years ago. “The Secret” was a world-premier television event featuring the most well-known authors and speakers. They show how by controlling your mind you can have everything you ever wanted – unlimited joy, health, money, relationships, love.
I think we can all learn lessons from these amazing thinkers: Plato, Newton, Carnegie, Beethoven, Shakespeare and Einstein, who followed their passions and lived their dreams.
Thoughts are things. There is no limit to what the power of your mind can achieve. Whether or not you choose to believe it, what you are imagining you are creating and what you can imagine, you can create. Moreover this has been known by eastern mystics for 2,500 years and is supported by quantum physics. It is not our brain that gives rise to our consciousness, instead it is our consciousness, or mind, that creates everything that seems so real to us. Check out http://www.justmindpower.com/ .
It’s also known that when we feel good physically our thought responds accordingly, enabling feelings of optimism no matter what is going on around us. This sense of optimism helps us to cope better with setbacks or difficult situations and people, promotes a healthy pragmatism and allows us to put things into perspective, pick ourselves up from where we have fallen and carry on.
Every day, new studies are released from researchers around the world, showing that exercise, not only relieves negative emotions, but also prevents them. Physiologist Nathaniel Thorn Ph D, a lead investigator and stress physiologist, says brisk walking and interval training burns off stress hormones and triggers the release of feel-good endorphins.
And our Wild Women On Top members regularly email us with spontaneous testimonials confirming this. Here’s a couple of examples:
“Last night was fantastic, everyone was just so inspiring. I was so excited I couldn’t sleep but I had no trouble at work today. I was still floating from last night.” Melissa Berthold, North Shore Group
“Thank you for Sunday .. not only was it a great day to forget all the other distractions, but I lost weight (yes, just one long walk did it) and I can now fit into my favourite trousers which I haven't worn for over a year! Very exciting.” Cheers, Jo Perkins!
“Wild Women on Top has changed my life. I am now happier, fitter and 15kg lighter!” Fiona Toghill
So, if you want to live the life you love and love the life you live, make sure you make time for brisk walking, every day, and practice controlling your thoughts. Your walking will get those endorphins kicking in, and then you need to consciously focus your attention on giving and receiving love, helping others and being grateful for all that you have.
Andrew Loch and other inspiring figures around us who overcome the odds and achieve greatness prove that if we truly follow our passion, we can achieve anything. Eighteen months ago I ended a dysfunctional relationship and entered the world of single motherhood with three children, running Wild Women On Top from the sun room of my home. Close friends told me to get a real job. The accountant said the same.
But, I knew I had to follow my passion of empowering women through Adventure fitness and seeking out opportunities to make a difference. I am doing what I love and I am surrounded by amazing women who share that dream. Director, Lisa Marshall also shares this vision and is an inspiration to us all.
Wild Women On Top is a community of women, dedicated to positive thinking and changing lives. I thank each and every one of our members who has supported this culture and made it possible for me to follow my dream, live a happy meaningful life, provide for my children and, hopefully raise $1million for the Fred Hollows Foundation through the Wild Women On Top Sydney Coastrek. Enter on 20 Sept and DON’T MISS OUT!
Monday, August 30, 2010
T.E.A.M – Together Everyone Achieves More!
By Lisa Marshall
It was night time on Friday, and we were walking the trail from Kambora to Davidson, the moon bright above us, and the quiet of the bush surrounding us. In my head several little voices were talking and the pain in my feet and the nausea in my tummy were all competing to get my attention. But then my team mate broke in to song and I was happily distracted, enjoying the tune and knowing that each step I took was getting us closer to the 100km finish line. This is the power of the TEAM. Without Millie's happy tunes, Kel's A to Z games, Shona's quirky stories and the unconditional support of Di and Roz as our support crew, I have no doubt I would never have reached that finish line. This is one of the hardest journeys I have ever taken. But I look back now and think that it was all worth it. The suffering, the elation, the discomfort, the joy, are all juxtaposing feelings - when in your life are you privileged to experience such a cocktail of emotions and feelings - and all within 24 hours! Perhaps only second to childbirth! The best part is that through the support of all the Wild Women and our family and friends, we can change the lives of those less fortunate than us, who experience hardships much greater than that, on a daily basis. I loved being part of the Wild Women On Top teams for Trailwalker 2010 - at the start line, the excitement and energy was palpable. Every purple shirt I saw made me feel proud to be a part of such an amazing group of women. Every SMS we received spurred us on, and we have been overwhelmed by the love and support received from all the Wild Women - all over the world! The power of the Team is such that all three Wild Women On Top teams finished with all four team members over the line in less than 28 hours! On behalf of all the Wild Women On Top Trailwalkers, we'd also like to thank our support crew, who were the guardian angels at each checkpoint - who strapped our stinky feet, carried our heavy bags and made sure we got back on the trail with our camelbacks full of water and snacks in our bags. You guys are truly the glue that holds it all together and we couldn't do it without you!
Wild Women On Top Trailwalkers:
Congrats to the following Wild Women who ALL completed the 100km Trailwalker on Friday:
Wild Women On Top 1: Time of 17hrs 9 mins, second female team.
Kelly Books
Lisa Marshall
Shona Stephenson
Millie Herzberg
Wild Women On Top 2: Time of 26hrs 54mins
Monica Hitchenson
Wanda Nicholson
Melissa Norsa
Fuchsia Sims
Wild Women On Top 3: Time of 27hrs 19 mins
Mary Straton
Karen Dix
Gemma Roberts
Julie Stern
Jane Montgomery - who stopped to give First Aid to a heart attach victim and still finished in 27hrs 4mins. Go Jane!
It was night time on Friday, and we were walking the trail from Kambora to Davidson, the moon bright above us, and the quiet of the bush surrounding us. In my head several little voices were talking and the pain in my feet and the nausea in my tummy were all competing to get my attention. But then my team mate broke in to song and I was happily distracted, enjoying the tune and knowing that each step I took was getting us closer to the 100km finish line. This is the power of the TEAM. Without Millie's happy tunes, Kel's A to Z games, Shona's quirky stories and the unconditional support of Di and Roz as our support crew, I have no doubt I would never have reached that finish line. This is one of the hardest journeys I have ever taken. But I look back now and think that it was all worth it. The suffering, the elation, the discomfort, the joy, are all juxtaposing feelings - when in your life are you privileged to experience such a cocktail of emotions and feelings - and all within 24 hours! Perhaps only second to childbirth! The best part is that through the support of all the Wild Women and our family and friends, we can change the lives of those less fortunate than us, who experience hardships much greater than that, on a daily basis. I loved being part of the Wild Women On Top teams for Trailwalker 2010 - at the start line, the excitement and energy was palpable. Every purple shirt I saw made me feel proud to be a part of such an amazing group of women. Every SMS we received spurred us on, and we have been overwhelmed by the love and support received from all the Wild Women - all over the world! The power of the Team is such that all three Wild Women On Top teams finished with all four team members over the line in less than 28 hours! On behalf of all the Wild Women On Top Trailwalkers, we'd also like to thank our support crew, who were the guardian angels at each checkpoint - who strapped our stinky feet, carried our heavy bags and made sure we got back on the trail with our camelbacks full of water and snacks in our bags. You guys are truly the glue that holds it all together and we couldn't do it without you!
Wild Women On Top Trailwalkers:
Congrats to the following Wild Women who ALL completed the 100km Trailwalker on Friday:
Wild Women On Top 1: Time of 17hrs 9 mins, second female team.
Kelly Books
Lisa Marshall
Shona Stephenson
Millie Herzberg
Wild Women On Top 2: Time of 26hrs 54mins
Monica Hitchenson
Wanda Nicholson
Melissa Norsa
Fuchsia Sims
Wild Women On Top 3: Time of 27hrs 19 mins
Mary Straton
Karen Dix
Gemma Roberts
Julie Stern
Jane Montgomery - who stopped to give First Aid to a heart attach victim and still finished in 27hrs 4mins. Go Jane!
Monday, August 23, 2010
Body Image
By Victoria Silk
Having recently given birth to a baby girl, my mind has often wandered back to a conversation I had during trek training with one of the girls late last year. I remember the session, the weather, where we were, and the conversation even then, struck me as poignant. I was in my first trimester.
The dialogue went something along the lines of us bemoaning the amount of time we had spent during our teens, twenties and we hate to admit, a proportion of our thirties, wishing our bodies to be something they are not. Whether that ‘thing’ be taller, slimmer, curvier, it didn’t matter, it just seemed to be an imposed longing that eroded away our appreciation of what we did have, with the effect of making us self conscious and hesitant.
But here we were on this beautiful day, invigorated, sweaty and radiant from trek training, marveling at how confident we now felt in our physicality. And it had nothing to do with being taller, slimmer or curvier.
Why, as women, does it often take us until our late thirties and beyond to love our bodies and want for them strength and health, rather than anything that our misguided popular culture considers beautiful? Why do we spend precious energy and attention on unreal expectations, fad diets and negative self body image? The member in question, a mother to a near-teenage girl herself, hoped for something different for her daughter – as now do I.
The thought that for one minute my girl would not love the skin she’s in, or suffer any of the angst and self consciousness that so many of us go through, is horrifying to me. That she would resent or punish her body as many women do is unimaginable and distressing.
We went on to talk about how being strong and fit, being able to walk, talk and carry, to lift and stretch and physically exert ourselves without embarrassment, is what now empowers us and makes us love our bodies. How can we pass this on to our daughters and younger generations of women?
Step one is to practice loving our own health, physical and mental well being above our appearances. In doing this, at any age, we send the most powerful message we can to our children and indeed everyone around us. We exert love of ourselves and self confidence and with that - beauty.
And this is contagious, or so I have experienced amongst wild women. A late night swim after trek training in a beautiful moonlit rock pool, stripped down to our underwear, proved this. What started as a reluctance to seize the moment due to inhibition and self consciousness turned into a thing of exuberance, joy and beauty as one by one these inhibitions were let go and the experience embraced – ‘how could we have considered passing that opportunity up’ is what we all later reflected. How many of these golden opportunities have we passed up previously due to self consciousness and doubt?
What I wish for my daughter is freedom from false and shallow ideas of what her body should be. I want her to strive for health, strength and well being with the body and mind she has been given. What better gift can we impart to our daughters than this? She has after all shown me a new respect for my own body and its capabilities with her appearance in this world and I hope, over the years, to return the favour!
Having recently given birth to a baby girl, my mind has often wandered back to a conversation I had during trek training with one of the girls late last year. I remember the session, the weather, where we were, and the conversation even then, struck me as poignant. I was in my first trimester.
The dialogue went something along the lines of us bemoaning the amount of time we had spent during our teens, twenties and we hate to admit, a proportion of our thirties, wishing our bodies to be something they are not. Whether that ‘thing’ be taller, slimmer, curvier, it didn’t matter, it just seemed to be an imposed longing that eroded away our appreciation of what we did have, with the effect of making us self conscious and hesitant.
But here we were on this beautiful day, invigorated, sweaty and radiant from trek training, marveling at how confident we now felt in our physicality. And it had nothing to do with being taller, slimmer or curvier.
Why, as women, does it often take us until our late thirties and beyond to love our bodies and want for them strength and health, rather than anything that our misguided popular culture considers beautiful? Why do we spend precious energy and attention on unreal expectations, fad diets and negative self body image? The member in question, a mother to a near-teenage girl herself, hoped for something different for her daughter – as now do I.
The thought that for one minute my girl would not love the skin she’s in, or suffer any of the angst and self consciousness that so many of us go through, is horrifying to me. That she would resent or punish her body as many women do is unimaginable and distressing.
We went on to talk about how being strong and fit, being able to walk, talk and carry, to lift and stretch and physically exert ourselves without embarrassment, is what now empowers us and makes us love our bodies. How can we pass this on to our daughters and younger generations of women?
Step one is to practice loving our own health, physical and mental well being above our appearances. In doing this, at any age, we send the most powerful message we can to our children and indeed everyone around us. We exert love of ourselves and self confidence and with that - beauty.
And this is contagious, or so I have experienced amongst wild women. A late night swim after trek training in a beautiful moonlit rock pool, stripped down to our underwear, proved this. What started as a reluctance to seize the moment due to inhibition and self consciousness turned into a thing of exuberance, joy and beauty as one by one these inhibitions were let go and the experience embraced – ‘how could we have considered passing that opportunity up’ is what we all later reflected. How many of these golden opportunities have we passed up previously due to self consciousness and doubt?
What I wish for my daughter is freedom from false and shallow ideas of what her body should be. I want her to strive for health, strength and well being with the body and mind she has been given. What better gift can we impart to our daughters than this? She has after all shown me a new respect for my own body and its capabilities with her appearance in this world and I hope, over the years, to return the favour!
Monday, August 9, 2010
Time Out
Time Out
Do you often get to the end of the weekend and think, "whew - what a week, I am exhausted and I can't even remember what I did!"? Well, it's time to take charge of your week and build in some time out. Only you can do this! Your mental, emotional and physical wellbeing is directly affected by the quality and quantity of TIME OUT that you give yourself each week. This time should involve doing something you love, in the great outdoors, away from the computer, phone and diary.
To really feel good, you can't just focus on one aspect of wellness, such as nutrition, or sleep, exercise or mental stimulation. You need to bring all of those things in to balance in your life. It's not easy by any means, but it is truly the key to a long and healthy life, and to being present in each moment, being grateful for every day and knowing you have the inner strength to take on goals you never thought possible before.
Here are some simple steps to follow this week:
1. Sit down with your diary (or iphone or blackberry!) and book in some YOU time - this should involve an outdoor expereince in which you are physically, emotionally and mentally engaged in an activity in nature.
2. Make a shopping list and leave off all the packaged, processed and sugary items you had thought you might need. Replace these with only whole foods and fresh produce. Order you food online and avoid the shopping queues...
3. Pack healthy snacks in your handbag with a bottle of water, each time you leave the house.
4. Write down a fitness/wellbeing goal you want to achieve this month - then break it down and make it happen.
5. Sleep more - go to bed, forego the tv program you were going to watch and read a good book or stretch!
I look forward to sharing this Sunday with all the Wild Women On Top who have taken on the Blue Gum Challenge. Enjoy Trek Training this week!
Wild Wishes,
Lisa Marshall
PS: If you want more info on how time out in natural environments benefits your health, check out http://www.marksdailyapple.com/forest-bathing/
Do you often get to the end of the weekend and think, "whew - what a week, I am exhausted and I can't even remember what I did!"? Well, it's time to take charge of your week and build in some time out. Only you can do this! Your mental, emotional and physical wellbeing is directly affected by the quality and quantity of TIME OUT that you give yourself each week. This time should involve doing something you love, in the great outdoors, away from the computer, phone and diary.
To really feel good, you can't just focus on one aspect of wellness, such as nutrition, or sleep, exercise or mental stimulation. You need to bring all of those things in to balance in your life. It's not easy by any means, but it is truly the key to a long and healthy life, and to being present in each moment, being grateful for every day and knowing you have the inner strength to take on goals you never thought possible before.
Here are some simple steps to follow this week:
1. Sit down with your diary (or iphone or blackberry!) and book in some YOU time - this should involve an outdoor expereince in which you are physically, emotionally and mentally engaged in an activity in nature.
2. Make a shopping list and leave off all the packaged, processed and sugary items you had thought you might need. Replace these with only whole foods and fresh produce. Order you food online and avoid the shopping queues...
3. Pack healthy snacks in your handbag with a bottle of water, each time you leave the house.
4. Write down a fitness/wellbeing goal you want to achieve this month - then break it down and make it happen.
5. Sleep more - go to bed, forego the tv program you were going to watch and read a good book or stretch!
I look forward to sharing this Sunday with all the Wild Women On Top who have taken on the Blue Gum Challenge. Enjoy Trek Training this week!
Wild Wishes,
Lisa Marshall
PS: If you want more info on how time out in natural environments benefits your health, check out http://www.marksdailyapple.com/forest-bathing/
Time Out
Time Out
Do you often get to the end of the weekend and think, "whew - what a week, I am exhausted and I can't even remember what I did!"? Well, it's time to take charge of your week and build in some time out. Only you can do this! Your mental, emotional and physical wellbeing is directly affected by the quality and quantity of TIME OUT that you give yourself each week. This time should involve doing something you love, in the great outdoors, away from the computer, phone and diary.
To really feel good, you can't just focus on one aspect of wellness, such as nutrition, or sleep, exercise or mental stimulation. You need to bring all of those things in to balance in your life. It's not easy by any means, but it is truly the key to a long and healthy life, and to being present in each moment, being grateful for every day and knowing you have the inner strength to take on goals you never thought possible before.
Here are some simple steps to follow this week:
1. Sit down with your diary (or iphone or blackberry!) and book in some YOU time - this should involve an outdoor expereince in which you are physically, emotionally and mentally engaged in an activity in nature.
2. Make a shopping list and leave off all the packaged, processed and sugary items you had thought you might need. Replace these with only whole foods and fresh produce. Order you food online and avoid the shopping queues...
3. Pack healthy snacks in your handbag with a bottle of water, each time you leave the house.
4. Write down a fitness/wellbeing goal you want to achieve this month - then break it down and make it happen.
5. Sleep more - go to bed, forego the tv program you were going to watch and read a good book or stretch!
I look forward to sharing this Sunday with all the Wild Women On Top who have taken on the Blue Gum Challenge. Enjoy Trek Training this week!
Wild Wishes,
Lisa Marshall
PS: If you want more info on how time out in natural environments benefits your health, check out http://www.marksdailyapple.com/forest-bathing/
Do you often get to the end of the weekend and think, "whew - what a week, I am exhausted and I can't even remember what I did!"? Well, it's time to take charge of your week and build in some time out. Only you can do this! Your mental, emotional and physical wellbeing is directly affected by the quality and quantity of TIME OUT that you give yourself each week. This time should involve doing something you love, in the great outdoors, away from the computer, phone and diary.
To really feel good, you can't just focus on one aspect of wellness, such as nutrition, or sleep, exercise or mental stimulation. You need to bring all of those things in to balance in your life. It's not easy by any means, but it is truly the key to a long and healthy life, and to being present in each moment, being grateful for every day and knowing you have the inner strength to take on goals you never thought possible before.
Here are some simple steps to follow this week:
1. Sit down with your diary (or iphone or blackberry!) and book in some YOU time - this should involve an outdoor expereince in which you are physically, emotionally and mentally engaged in an activity in nature.
2. Make a shopping list and leave off all the packaged, processed and sugary items you had thought you might need. Replace these with only whole foods and fresh produce. Order you food online and avoid the shopping queues...
3. Pack healthy snacks in your handbag with a bottle of water, each time you leave the house.
4. Write down a fitness/wellbeing goal you want to achieve this month - then break it down and make it happen.
5. Sleep more - go to bed, forego the tv program you were going to watch and read a good book or stretch!
I look forward to sharing this Sunday with all the Wild Women On Top who have taken on the Blue Gum Challenge. Enjoy Trek Training this week!
Wild Wishes,
Lisa Marshall
PS: If you want more info on how time out in natural environments benefits your health, check out http://www.marksdailyapple.com/forest-bathing/
Monday, July 26, 2010
Family Walking
Wild Wishes 25 July 2010
“Walking: the most ancient exercise and still the best modern exercise”
- Carrie Latet
Family Walking
Walking is one of the most primal movement patterns known to man. We know walking burns calories, improves the immune system, massages internal organs, removes toxins, improves energy levels, increases mental clarity, reduces depression and improves well being.
And, if you walk with your family, along beach promenades, suburban and coastal bush tracks, walking can also improve communication, coordination, balance and upper body strength.
So, how do you go about getting the kids to join you on a family walk?
Here’s a few tips:
1. If the kids are little, put them in a back pack
2. Play little games with kids as you walk, such as spotting plants or animals, or finding little treasures such as funny shaped stones, leaves or seeds.
3. Have a goal in mind, such as “Once we reach the lookout, everybody gets a treat.”
4. Walk in the rain with rain coats and float leaves down the gutters. But make sure you don’t stay out too long, and have a hot choccie when you return!
5. Walk around the rocks at the beach. This will really increase your kids confidence and also improve your own balance and coordination. (Take care to check the tides before you start.)
6. Get everybody a pedometer so you can count the number of steps you do. 10,000 per day for adults and 15,000 for kids over 6.
7. Teenagers might need to be bribed to walk, but once you get them out, they usually enjoy it. You might find one on one walking with teenagers works a treat and it’s amazing what they might reveal in conversation. But make sure you don’t walk too far or too fast, cos you’ll turn them off.
8. Go for a night walk with your partner or teenager. This can be a real adventure, but ensure youre in a safe location.
9. Check out http://www.adventure.com.au/AdventureWalkers.asp for ideas of walks, or use walks that you know from your trek training sessions.
10. Plan a family walk adventure such as the Spit To Manly, or the coast walk from Dee Why to Manly, or South Head to Rose Bay. And make sure you pack yummy food for a magic moment in a stunning location.
I guarantee that the whole family will be on a high afterwards and you’ll be giving your kids a gift for life by giving them the opportunity to walk in interesting locations in nature.
Di Westaway
Director, Wild Women On Top
“Walking: the most ancient exercise and still the best modern exercise”
- Carrie Latet
Family Walking
Walking is one of the most primal movement patterns known to man. We know walking burns calories, improves the immune system, massages internal organs, removes toxins, improves energy levels, increases mental clarity, reduces depression and improves well being.
And, if you walk with your family, along beach promenades, suburban and coastal bush tracks, walking can also improve communication, coordination, balance and upper body strength.
So, how do you go about getting the kids to join you on a family walk?
Here’s a few tips:
1. If the kids are little, put them in a back pack
2. Play little games with kids as you walk, such as spotting plants or animals, or finding little treasures such as funny shaped stones, leaves or seeds.
3. Have a goal in mind, such as “Once we reach the lookout, everybody gets a treat.”
4. Walk in the rain with rain coats and float leaves down the gutters. But make sure you don’t stay out too long, and have a hot choccie when you return!
5. Walk around the rocks at the beach. This will really increase your kids confidence and also improve your own balance and coordination. (Take care to check the tides before you start.)
6. Get everybody a pedometer so you can count the number of steps you do. 10,000 per day for adults and 15,000 for kids over 6.
7. Teenagers might need to be bribed to walk, but once you get them out, they usually enjoy it. You might find one on one walking with teenagers works a treat and it’s amazing what they might reveal in conversation. But make sure you don’t walk too far or too fast, cos you’ll turn them off.
8. Go for a night walk with your partner or teenager. This can be a real adventure, but ensure youre in a safe location.
9. Check out http://www.adventure.com.au/AdventureWalkers.asp for ideas of walks, or use walks that you know from your trek training sessions.
10. Plan a family walk adventure such as the Spit To Manly, or the coast walk from Dee Why to Manly, or South Head to Rose Bay. And make sure you pack yummy food for a magic moment in a stunning location.
I guarantee that the whole family will be on a high afterwards and you’ll be giving your kids a gift for life by giving them the opportunity to walk in interesting locations in nature.
Di Westaway
Director, Wild Women On Top
Monday, July 19, 2010
Everyone has a story to tell...
By Lisa Marshall
One of the amazing aspects of being involved in Wild Women On Top, is that women from many backgrounds and life experiences, come to join us and bring with them their life stories. There is always something for us to learn from these stories, and it's what makes our time together so special. Wild Women On Top has its very own story and it dawned on me that it might be something worth sharing with all our members, especially those of you have joined us recently.
In the year 2000, while working full time as a Radio Producer, Di Westaway set out to climb Mt Aconcagua, 6,992m, as part of a mixed male and female group. Her experience was life changing and inspired her to to want to set up an all female group to empower women to get fit for adventure. After the birth of her third child in 2001, Di started Fitfa Adventure as a hobby, training local Mums to get fit for treks and mountain peaks. The initial group of Mums took on the Six Foot Track in the Blue Mountains and then the famous Overland Track in Tasmania, as their first adventure goals. In 2004 Di and the girls decided over a glass of champagne that climbing Kilimanjaro (Africa's highest peak) should be their next goal, and this was the start of their 7 summits campaign. The group's name changed to Mums Kick (short for Mum's kick arse!) and over the next 3 years the members then took on Mt Kosciusko, , Mt Kilimanjaro and Mt Elbrus, as well as Mt Fansipan, Machu Piccu, Mt Kinabalu, Hinchinbrook Island, the South Coast Track (Tasmania) plus Bartle Frere and lots of local Wild Walks and Wild Weekenders.
Soon after arriving in Australia in 2006, I met Di, who had by now left her full time job as a radio producer for John Laws and set up Wild Women On Top. I was blown away by her passion for adventure fitness and was very pleased to be invited to become a Wild Women On Top coach and then a Director of the company. Several new Trek Training groups were set up across Sydney to cater for the many wild women who were joining us to get fit for adventure. In this year we climbed My Kilimanjaro, Mt Aconcagua, Mt Rinjani, Mt Barney, Denali and trekked the Larapinta Trail, amongst many other wild walks. Over the next 2 years, Wild Women On Top teams had great success in the endurance events of 100km Trailwalker and Wild Endurance as well as the Urban Max adventure race.
Now in 2010, we have ten trek training groups across Sydney,and an awesome team of coaches and staff who are all passionate about adventure fitness for women. In March this year we launched the Inaugural Wild Women On Top Sydney Coastrek, which raised over $200,000 for the Fred Hollows Foundation, whilst providing a a great endurance fitness training goal for nearly 50 members, and over 50 teams.Wild Women On Top also trekked the Kangshung Face of Everest to finish with a gourmet dinner party at Everest Base Camp,Tibet. Some of our Hard Core members climbed past Advance Base Camp up the North Col on Everest. Recently we enjoyed trekking the Jatbula Trail, and still have the Mt Aspiring Expedition in NZ to look forward to later this year and our Freda Du Faur Centenary celebrations.
Never in my wildest dreams could I have imagined that all this would unfold within 4 years of arriving in Australia with my husband and just a backpack to our name. We now have a beautiful baby boy of one, and I am currently training for my 4th 100km event, as well as preparing to trek in NZ in November with an awesome team from Wild Women On Top. I am truly honoured to be part of such an amazing organisation and to have the opportunity to share in so many women's stories. We entwine our lives together by our stories and the passions we share. You never know where life will take you...
One of the amazing aspects of being involved in Wild Women On Top, is that women from many backgrounds and life experiences, come to join us and bring with them their life stories. There is always something for us to learn from these stories, and it's what makes our time together so special. Wild Women On Top has its very own story and it dawned on me that it might be something worth sharing with all our members, especially those of you have joined us recently.
In the year 2000, while working full time as a Radio Producer, Di Westaway set out to climb Mt Aconcagua, 6,992m, as part of a mixed male and female group. Her experience was life changing and inspired her to to want to set up an all female group to empower women to get fit for adventure. After the birth of her third child in 2001, Di started Fitfa Adventure as a hobby, training local Mums to get fit for treks and mountain peaks. The initial group of Mums took on the Six Foot Track in the Blue Mountains and then the famous Overland Track in Tasmania, as their first adventure goals. In 2004 Di and the girls decided over a glass of champagne that climbing Kilimanjaro (Africa's highest peak) should be their next goal, and this was the start of their 7 summits campaign. The group's name changed to Mums Kick (short for Mum's kick arse!) and over the next 3 years the members then took on Mt Kosciusko, , Mt Kilimanjaro and Mt Elbrus, as well as Mt Fansipan, Machu Piccu, Mt Kinabalu, Hinchinbrook Island, the South Coast Track (Tasmania) plus Bartle Frere and lots of local Wild Walks and Wild Weekenders.
Soon after arriving in Australia in 2006, I met Di, who had by now left her full time job as a radio producer for John Laws and set up Wild Women On Top. I was blown away by her passion for adventure fitness and was very pleased to be invited to become a Wild Women On Top coach and then a Director of the company. Several new Trek Training groups were set up across Sydney to cater for the many wild women who were joining us to get fit for adventure. In this year we climbed My Kilimanjaro, Mt Aconcagua, Mt Rinjani, Mt Barney, Denali and trekked the Larapinta Trail, amongst many other wild walks. Over the next 2 years, Wild Women On Top teams had great success in the endurance events of 100km Trailwalker and Wild Endurance as well as the Urban Max adventure race.
Now in 2010, we have ten trek training groups across Sydney,and an awesome team of coaches and staff who are all passionate about adventure fitness for women. In March this year we launched the Inaugural Wild Women On Top Sydney Coastrek, which raised over $200,000 for the Fred Hollows Foundation, whilst providing a a great endurance fitness training goal for nearly 50 members, and over 50 teams.Wild Women On Top also trekked the Kangshung Face of Everest to finish with a gourmet dinner party at Everest Base Camp,Tibet. Some of our Hard Core members climbed past Advance Base Camp up the North Col on Everest. Recently we enjoyed trekking the Jatbula Trail, and still have the Mt Aspiring Expedition in NZ to look forward to later this year and our Freda Du Faur Centenary celebrations.
Never in my wildest dreams could I have imagined that all this would unfold within 4 years of arriving in Australia with my husband and just a backpack to our name. We now have a beautiful baby boy of one, and I am currently training for my 4th 100km event, as well as preparing to trek in NZ in November with an awesome team from Wild Women On Top. I am truly honoured to be part of such an amazing organisation and to have the opportunity to share in so many women's stories. We entwine our lives together by our stories and the passions we share. You never know where life will take you...
Wednesday, June 30, 2010
Inspiring Women
Wild Wishes
Inspiring women
“doing interesting things with interesting people and adding value” David Moffatt
Wow … what a week in Australian politics. As I’m sure you know, with the promotion of Julia Gillard, we now have inspiring women in leadership positions in every tier of government. These ground breaking women should be celebrated and supported, no matter what you might think of their politics. What they have achieved in a male dominated world is remarkable.
Freda Du Faur, who was the first woman to climb Mt Cook, is very much in my mind this week, as a small team of inspiring women from Australia and New Zealand work towards honouring her life and achievements. These women are mountaineers and climbers who believe that we gain happiness and meaning by setting and achieving remarkable goals. They are currently planning a series of events, from climbing all the peaks that Freda climbed, including some in period costume, to encouraging all women to undertake “first time” challenges.
In encouraging ordinary women to achieve extraordinary goals, Wild Women On Top also embraces this philosophy. We have been inspired this year by our “Chardonnay set” team who trekked the remote Kangshung Face of Everest, climbing 5,500m passes in snow; pushing boundaries and achieving goals they never thought possible. These girls are all now Hard Core.
We have also been motivated by Hard Core members Meerie Barkle, mother of 10, and Linda Smith, 51, who climbed up to 6,700m up the North Col of Everest. And, our Jatbula team, including Marna Wainberg, 60, and Jennifer Hole, 65, who just returned from carrying full packs though the remote wilderness of the Northern Territory.
I encourage us all to seek out interesting adventure challenges which bring happiness and health to ourselves and those around us. As role models to our children, family and friends, by prioritizing your health you will add value to the lives of others. If nothing on the Wild Women On Top calendar tempts you, ask your coach to organize something else that does.
Several of our Trek Training groups are organizing their own Wild Walks, and some groups are even looking fear in the face by going abseiling in the Blue Mountains for the first time. Plans for a “Grand Traverse” of Mt Kosciusko via Hannel’s Spur, in honour of Freda Du Faur, are also beginning to take shape so stay tuned.
There’s no excuse to not have something amazing in your diary to keep you fit and healthy over the coming winter months. Keep Trekking, keep making a difference to the lives of others and remember the words of TS Eliot: “Only those who risk going too far can possible find out how far they can go!
Di Westaway
Managing Director Wild Women On Top
Inspiring women
“doing interesting things with interesting people and adding value” David Moffatt
Wow … what a week in Australian politics. As I’m sure you know, with the promotion of Julia Gillard, we now have inspiring women in leadership positions in every tier of government. These ground breaking women should be celebrated and supported, no matter what you might think of their politics. What they have achieved in a male dominated world is remarkable.
Freda Du Faur, who was the first woman to climb Mt Cook, is very much in my mind this week, as a small team of inspiring women from Australia and New Zealand work towards honouring her life and achievements. These women are mountaineers and climbers who believe that we gain happiness and meaning by setting and achieving remarkable goals. They are currently planning a series of events, from climbing all the peaks that Freda climbed, including some in period costume, to encouraging all women to undertake “first time” challenges.
In encouraging ordinary women to achieve extraordinary goals, Wild Women On Top also embraces this philosophy. We have been inspired this year by our “Chardonnay set” team who trekked the remote Kangshung Face of Everest, climbing 5,500m passes in snow; pushing boundaries and achieving goals they never thought possible. These girls are all now Hard Core.
We have also been motivated by Hard Core members Meerie Barkle, mother of 10, and Linda Smith, 51, who climbed up to 6,700m up the North Col of Everest. And, our Jatbula team, including Marna Wainberg, 60, and Jennifer Hole, 65, who just returned from carrying full packs though the remote wilderness of the Northern Territory.
I encourage us all to seek out interesting adventure challenges which bring happiness and health to ourselves and those around us. As role models to our children, family and friends, by prioritizing your health you will add value to the lives of others. If nothing on the Wild Women On Top calendar tempts you, ask your coach to organize something else that does.
Several of our Trek Training groups are organizing their own Wild Walks, and some groups are even looking fear in the face by going abseiling in the Blue Mountains for the first time. Plans for a “Grand Traverse” of Mt Kosciusko via Hannel’s Spur, in honour of Freda Du Faur, are also beginning to take shape so stay tuned.
There’s no excuse to not have something amazing in your diary to keep you fit and healthy over the coming winter months. Keep Trekking, keep making a difference to the lives of others and remember the words of TS Eliot: “Only those who risk going too far can possible find out how far they can go!
Di Westaway
Managing Director Wild Women On Top
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