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Wednesday, 24 November, is Go Home on Time Day , an initiative of The Australian Institute., based on recent research that confirms work is getting in the way of many people living their lives the way they want to. 

The study found that because of the time spent at work:

• One in two Australians are prevented from spending enough time with family
• One in two Australians are prevented from doing physical exercise
• One in three Australians are prevented from eating healthy meals
• One in four Australians are too busy to go to the doctor when they probably should

Go Home On Time Day hopes to raise awareness about the extent of overwork in Australia.  The statistics read as follows:

• The typical full-time employee in Australia works 70 minutes of unpaid overtime a day.
• This equates to 33 eight-hour days per year, or six and a half standard working weeks.

 

Put another way, Australian workers are ‘donating’ more than their annual leave entitlement back to their employers in the form of unpaid overtime.

 

The irony is that many people would say that they work long hours because they are providing the life they want for their family.  And yet are not able to spend the time they want to with their family.  “Oh, I’ll spend more time … next year … when the project is finished … when we get through this busy time … when we have a fully staffed department .... when Susan/ Peter/ John gets back from holiday/ sick leave/ parental leave …. “

 

All about making promises that things will be different ….. “when ….” And some people find that when “when” arrives, it’s too late. 

 

There are a number of people who are making decisions to live their life in a different way; to resist the pressure to spend too much time at work and to make time for the tings they enjoy.

 

Wednesday is just one day, Go Home on Time Day .  What decisions are you making every day about how you spend your time?

 

http://www.gohomeontimeday.org.au/

Yesterday the most interesting thing happened.  I work with a corporate client on Wednesdays and they were having a “Safety Week” event that included information from Weight Watchers and one of the leading health funds. 

As part of the health fund “station” there was a machine that measures whether you are standing evenly across both feet.  I thought it would be fun to find out if I stand evenly.  I had to wait my turn and while waiting I tried out this other machine that reads body weight, body fat % and BMI. 

The machine looks like a set of scales and the young man tapped in my information; height, age and female.  Then he said a couple of interesting things:

The first was: “Don’t worry about the BMI, that was never intended as an individual measurement - it was always intended as a measure of a community” 

Personally, I have never really paid much attention to BMI because it didn’t really make sense; now I know why.

He then went on to say “Your weight is on the high end of the range for your height and age; should be between 50.4 kg and 68.1kg.  It would probably be a good idea for you to be about 59-60kg so you need to lose about 3 kilos.”

“Oh,” I replied “three kilos?”

“Hey, it’s only 3 kilos, that’s nothing.”  He then went on to tell me that all I needed to do was cut down on the amount of fat I eat and it would be easy.  Not once did he ask me anything about what I eat, exercise, lifestyle, general health.

“It’s just 3 kilos, that’s nothing”

I said “good bye” and left.  I didn’t have time to wait for the balance test.

Afterwards I thought about what he had said.  I have a couple of issues. Firstly, the fact that he thought for me to lost 3 kilos would be “nothing”.  I presume by “nothing” he means “effortless”.  I have been this same weight for more than 10 years and I have not ever really tried to lose weight I just eat a healthy, balanced diet and do some sort of exercise every day.  I wondered what it would take to lose weight and wondered about this young man’s personal experience at losing a prescribed amount of weight for him to say “3 kilos, that’s nothing”

A second issue relates to the concept of “set point”.  Dr Amanda Sainsbury-Salis talks about “set point”; which is the amount of body fat that the body decides is right for a point in time.  Of course “set point” is not fixed but it does take a deliberate strategy to change the body’s “set point”.  I feel that my body has reached a comfortable “set point” and I would need a very deliberate strategy.  My recent experience with “dry July” suggests that it might take a real “jolt” to destabilise my “set point”.

The range for my height is almost 20 kilos – he said “between 50.4 kg and 68.1kg” and my 63 kg seems OK to me.  What might be important is whether this changes i.e. increases. 

The real issue for me with this comment is that he asked me nothing; not one single question about my health, diet, anything.  He has based his statement on a chart that he has in his head about what height and weight a woman my age “should” be.  He knows nothing of my history or life style.

If I was a different person that information could have had a disheartening effect.  I know clients who would be very “traumatised” by a statement like this.  Women who have worked for a period of time to change exercise and eating habits and are seeing the results.  A close encounter with some one like this could be quite detrimental.  Many people are very quick to give power to so called “experts”. 

He was representing an authority in Health Care as an “expert” and there is a responsibility to represent with integrity.

Anyway, if you find yourself at one of these opportunities for a “quick assessment” take it for what it is; a “quick assessment” based on very minimal information.  There may be some usefulness in the information so it is for You to be discerning about how much power you give to their comments.  Also maybe question the “expertise” of the person operating the machine.

I’m wondering if this person was a health expert or a promotional person hired for the information booth.

As we approach the "party season" and with our warmer weather inviting us to show off our curvy ankles, enjoy your heels, in moderation and look for "flat shoe day" opportunities

If some one asked you"which has more sugar?" and they are holding Coca-Cola in one hand and a tub of yoghurt in the other - which would you choose?

 

Chances are you would choose the Coca-Cola - well you would probably be wrong.  Most yoghurt contains more sugar per 100g than Coke does.  And chances are you are eating the yoghurt because it says Low Fat.

 

Check the sugar content on the label, you may be very surprised at what you are eating.

This week I have come across a new book "The Sweet Poison Quit Plan" by David Gilespie.  I have written to you previously about his earlier book "Sweet Poison".

If you haven't read David's earlier book "Sweet Poison" this "Quit Plan" book gives a good summary in the first chapter.  David describes himself as a "recovering corporate lawyer, co-founder of a successful software company and consultant to the IT industry".  He set out to find out why he was 40kg overweight.  His research into all the latest medical findings led him to the "chilling" fact that "he needed to stop poisoning himself" - with sugar.

His books are easy to read and his website is loaded with information about sugars and how much sugar is in so many food products and what to choose as alternatives.  He talks about sugar as being an addiction similar in addictive properties as heroin or cocaine and certainly as addictive as nicotine.  Kicking the sugar habit is the same as kicking other extreme addictions.

 

www.sweetpoison.com.au

Watch one of the videos of him being interviewed - very informative about how much sugar we are consuming.   He says the best thing we can do is to create a sugar free environment, for ourselves and for our children.  Regarding soft drinks and fruit juice - remove them from childrens' diet; as he says "if children are not interested in water or milk, they are not thirsty"

Last month we did Dry July and my Pilates teacher was saying that because she doesn't actually drink very much alcohol maybe she would be better staying away from sugar "but I'm addicted".  Maybe we need Sugar Free September for the sugar addicts.

Maybe sugar free is not for everyone - certainly made a huge difference to David and many of the people who have read the first book.  Make the informed choice for yourself .....

You have created your exercise goals and you have a plan for exercising, here are the tried and tested ways of staying engaged with your exercise plan.  You have heard these before:

• exercise with a friend
• find a coach
• work with a personal trainer
• join a team sport
• do something you really enjoy
• make a date with yourself so it is always in your diary

You already know that if you implement one or all of these your chances of sticking with your plan will improve.

In addition here is what I have discovered to be true for myself; it is all about how I think.  This is a 3 stage escalation.  If you achieve Step 1 you won’t need step 2 or 3.  If you get to Step 2 and achieve that, you won’t need Step 3.  Step 3 is your last chance:

Step 1: Don’t think about it.

 

I just don’t think about it.  I am a morning exercise person.  I get out of bed and get dressed and I am out the door before I even give myself a chance to think about it; to wonder if I will exercise today, or not. 

I recommend that my clients that they try this – don’t even give yourself a chance to think about it.  Lay out all your clothes the night before – shorts, top, socks, shoes, water bottle keys, ipod.  Make it really easy to be successful.  Set the alarm, get up, get dressed and go.  Whether you are working with a personal trainer or you walk, swim, run or go to the gym on your way to work – get your work clothes and breakfast ready as well.  Do everything the night before.

If you are going to gym or class at lunchtime or on your way home from work, make an appointment in your Outlook calendar.  Set aside the time.  Have the clothes handy. 

Other things that will help with “don’t think about it” - choose a gym that is convenient, attractive and clean.  Work with a personal trainer who is a good fit with your needs.  Find a Pilates or yoga class that is the style you enjoy.  Do everything possible to ensure you are successful.  This is not the time for self sabotage.

Step 2:  Remember the Benefits to You

If I do find myself thinking about whether maybe today I won’t get out of bed and exercise - I immediately refer to my benefits list.

Occasionally I find myself awake in bed in the morning and I think “maybe not today”.  The reality is that if I miss one day, it is not going to make much difference.  The danger is that it could be the beginning of a new habit and I might be tempted to miss tomorrow as well.  I immediately remind myself of my benefits – I know I always feel good once I get started, I know that I am taking care of my bones in the future,  I know that when I am feeling fit and healthy I think more clearly and am more focussed etc  I have my list in my head so that any early wavering is countered immediately.

My clients do this and find that the more they remind themselves of the Benefits of why this goal is important, they are less likely to skip their exercise.  They also find that the Benefits more easily come to mind.  Be very clear about the Benefits to You and have them committed to memory so that you can call on them any time you feel that initial wavering from your plan.

Step 3: Just do Some Thing; get started

If I am at the stage where reminding myself of the Benefits hasn’t worked (and clearly I am past the Don’t Think stage) then I have to tell myself to “Just do Some Thing; make a start”

Some mornings I might truly not feel like doing outside exercise so I will do something indoors – my own yoga sequence, or follow a Pilates dvd.  Or I may not feel like a whole gym work out and decide a brisk walk around the park in the fresh air will be better for me today.  Just do Some Thing.  And I have an agreement with myself that this is OK sometimes, not every day, this is a sometimes strategy.

My clients who have tried this tell me that knowing they have “permission” to deviate from their schedule means that they hardly ever do.  Even if we have designed our own regime we could end up feeling that it is overwhelming.  People who have been long term exercise people have less difficulty staying with an intensive exercise schedule.  I know a woman who runs races that are 100 kms.  She says that she doesn’t think about the whole 100 kms – she starts out to run the first 10 kms, and runs the rest in stages after that.  She says that there are times in the 100kms that she might think “just to that next tree”. 

These three Steps can be applied beyond your exercise plans.  Anything that you are trying to achieve can be mastered and completed using this methodology.  The third factor “Just do Some Thing” is particularly useful for dealing with procrastination – that is a whole other article.

Changing your habits and learning how to do things differently can be challenging.  Set your self up for success, create goals that stretch you and inspire you, nail those Benefits and make them so clear they spring to mind easily and readily to help keep you on track; to live Healthy, Wealthy and Happy.

 

I am often asked this question.  We conduct regular workshops for women who have the symptoms of and who suffer from Urinary Incontinence.  Understanding the answer to this really important question “Why does my Bladder Leak?” and what each woman can do to stop that leaking, is one of the key outcomes from the workshop sessions. 

We start by understanding how the bladder works.  The main reason most women experience bladder leakage is physiological so they need to understand how their bladder works.

At the base of the bladder is a valve called the bladder sphincter.  The bladder sphincter is a ringlike muscle that normally maintains constriction of the bladder and relaxes to allow normal physiological functioning i.e. emptying.  The bladder sphincter is aided by the Pelvic Floor muscles.

The Pelvic Floor muscles are a group of muscles that create stability in the pelvis and they act as the foundation of the core of the body.  They inter connect and connect all the bones of the pelvis.  The Pelvic Floor muscles are some what thing like a multilayered supporting hammock.  When the Pelvic Floor muscles are healthy and have strong muscle tone they support both the bladder and anal sphincters.

If the Pelvic Floor muscles are damaged or weakened they are not able to support the bladder sphincter as effectively as they would if they were strong and healthy. 

Put simply, if the bladder sphincter is not held closed then urine leaks out.  This is referred to as Urinary Incontinence or UI. 

The next really important piece to understand is “What causes the Pelvic Floor muscles to weaken?” or “What damages the Pelvic Floor muscles?” and “What can we do about it?”

There are a number of causes of weakened or damaged Pelvic Floor muscles eg from pregnancy or childbirth, from incorrect lifting or repeatedly carrying heavy weights; a topic for future blogs.  And we teach what to do about it at our workshops. 

We are currently designing on-line workshops so for women who are not able to attend our face-to-face sessions.

Stay tuned for the on-line version coming soon.

 

When you are doing your pelvic floor exercises you are lifting and squeezing - No Clenching

 

I was at a candle party on Friday night and we were talking about what we all are working on.  I mentioned that I have almost finished my pelvic floor book and that I am really pleased with how it has progressed.  With that one of the women said “great reminder to clench”.

 

One of the things we know about pelvic floor exercises is that doing them incorrectly is worse than not doing them at all.  You can actually create damage by not having the right technique.

 

The pelvic floor muscles need to be exercised every day with the correct technique and it is with a lifting and gentle squeezing, No Clenching.

 

“Your Healthy and Strong Pelvic Floor – Penny will teach you what you need to know” is almost due for release.  This book includes all the information you need to know about your pelvic floor muscles and has a detailed exercise section to help you to create a daily ritual to do your pelvic floor exercises correctly – to lead to your healthy and strong pelvic floor.  At any time if you are in any doubt about doing your pelvic floor exercises correctly contact a pelvic floor physiotherapist and they will be able to check your technique.

http://www.womenshealthinitiative.org/ 

PS:  If you haven’t been to a candle party look out for one to go to or even host one yourself, they are lots of fun and all those gorgeous candles and flickering light and atmosphere.  It is a party plan way of selling candles and a really lovely opportunity to get together with friends and think about different ways to decorate your home and living space.

Add a cucumber to your shopping basket, you just never know what you might need it for:

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Are grubs and slugs ruining your planting beds? Cucumbers are NATURAL BORN PEST KILLERS

Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

4. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!