Rock Climbing

Coastal Bodies trainers and clients  gripped the walls at ‘The Ledge’ rock climbing centre on 4th of September.  Although wet and miserable outside there were many laughs and challenges to be had on the walls.  We climbed for about 2 hours, it certainly got the heart rate up and gave us a chance to meet some new faces, develop our rockclimbing skills, and generally have a good laugh together.  We refuelled with afternoon tea and got some hot tips from our dietician Jess Lewis about fueling for exercise. Everyone had the chance to fire questions at her and learn the truth about when to eat and what’s best to eat  – especially if we’re training.

Come Monday, we all discovered the muscles in our forearms like never before, but the fun memories and challenges conquered made it all worth while.  Join us for our next client outing at Maroubra. The Maroubra fun run is on the 24th of October and Coastal Bodies is entering a team. Get involved and run 4 km or test your endurance on the 8km run, most importantly don’t miss out! Sign up at http://www.maroubrafunrun.com/funrun/

Feeling Peckish

Tackle your snacking with a wide variety of ideas from Coastal Bodies Dietician Jess.

One of the most common questions I receive from clients is “what can I snack on to tie me over between meals?”  Fruit and nuts are what I personally love, but realistically it’s good to have variety. So I approached out Dietician Jess for some professional advice. She is oozing with snack ideas that taste great and give you long lasting energy fix!

Snacks

-          1 piece of fruit + 10 untoasted almonds/walnuts

-          1 cup popcorn (no oil)

-          Small handful of trail mix

-          Skim hot chocolate/ latte (1 cup)

-          2 vitaweets with a hardboiled egg

-          100g low fat yoghurt (e.g fromaige frais- fruche) or 150g Forme’ yoghurt

-          4 small vitaweets/ 2 ryvitas with reduced fat cheese and vegemite

-          Capsicum, celery, carrot, cucumber sticks with low fat hummous/ low fat cottage cheese

-          Mountain bread wrap with fresh salad and low fat hummous

-          2-3 corn thins with low fat cheese and vegemite

-          Hearty vegetable soup with beans/legumes

-          Miso soup

-          Seaweed salad

-          Small sushi roll with chicken/salmon/tuna/prawn/tofu and vegetables

-          1 corn on the cob (no butter)

-          Small baked potato with low fat cheese, fresh vegetables and beans

-          Fresh garden salad with 2 tbs low fat fetta and low fat dressing

-          1 slice of multigrain bread with low fat cheese/ low fat hummous/ small tin of tuna and fresh veggies

As you can see there are endless ideas that are healthy and filling. A bonus to most of these is that they include some vegetables to help you get all the vitamins and nutrients your body needs to function at its optimum. Remember it is recommended that you have 5 serves of vegies a day!

Whats New at Coastal Bodies

Accredited Dietician

Jess Lewis

As the newest employee Coastal Bodies, I am so excited to jump on board with a team of inspired and energetic exercise scientists and use my up to date and relevant skills to assist Coastal Bodies clients in achieving their goals.

The best part about being a Dietician is the human element. Someone once told me that everything you need to know to be a Dietician is found on the back of the packet. To that comment I laughed (first and foremost), but then I challenged him by asking what kind of a packet prints things like personalized dietary plans, constant dietary monitoring or changes to one’s circumstances which need careful dietary consideration or even things like coping strategies. He then admitted to me that he actually really struggled to make any sense of the nutrition panels on packets!

I feel that the most important tool I can possibly impart is knowledge, as I believe that is the best key to success- no matter what your goals may be.

I often get asked “why is it so important to combine diet and exercise?”  To best describe it, picture that your body is a truck and you have to drive it from Sydney to Melbourne. The amount of time it will take you to do the trip is dependent on how heavy the load in the truck is and how fast you can accelerate. This is similar to your body, in such that a heavy load will take a lot longer to pull along, and use more energy to get going. If you are careful about the number and types of calories you eat, you will have a lighter load to pull along through your training sessions; making it easier to get up your speed and efficiency. Naturally, this is the best way to arrive at your goal with a clear head and enough time to pick out a dress.