Sport Support Blog

How to have a happy body

Tue, 15 May 2012 02:38:00 GMT

Sarah Berry, Brisbane Times

Having a happy body doesn't have to be hard, says physiotherapist Anna-Louise Bouvier. Here's how you do it.

Image: Helping people have happier bodies at every age ... Anna-Louise Bouvier.

With sitting down on the rise, it's no wonder we have unhappy bodies. Scarily, many of us sit for close to 80 per cent of our waking hours.

Apart from increasing the risk of developing chronic disease and affecting our circulation and metabolism, being sedentary means back and neck pain are pandemic. Around 80 per cent of Australians suffer pain over the course of their lifetime.

These figures are not news to Anna-Louise Bouvier, physiotherapist and Feel Good Physio on the Today Show. In fact, she says our sedentary lifestyle means more and more of the problems she sees are in people who are younger and younger.

"Thirty-five to 55 is the peak age for back problems. But, now ... I see people in their 20s with chronic back pain, which is a dull ache," she says. "And over the last ten years I've started to see kids at 10 and 12 with the same problems that their mothers and their grandmothers came in for."

Despite an increase of unhappy bodies, having a happy body doesn't have to be hard, she says. Small, simple shifts in what we do and how we do it can make a big difference. "It can be pretty straight-forward, you just have to know what to do."

It was the desire to help people understand what to do that lead her to develop Physiocise 16 years ago. Physiocise are functional movement classes targeting bad backs and bad habits. They also teach people the mechanics of their body so they understand why they are experiencing pain. "It's about giving people ideas on what they can do when they do get aches and pains - how to release it," she says. "It's not rocket science but, it's helping people understand how their bodies work ... Many people are dying to know [how to feel better] but, don't quite know what to do."

Over 1400 people per week now attend the Sydney classes, from kids right through to those in their 80s. But, with the number of pain problems and a demand for education ever-increasing, Bouvier decided it was time to take the teachings to a broader audience.

So she has created the Happy Bodies series of DVDs. Broken down into easily digestible bite-size segments of seven minutes or less, each episode is designed to address age-specific issues including posture, pelvic floor, core strength and cardio.

"I think of it as Grand Designs for your body," she says. "How do we rebuild our bodies from the ground up?"

Building from the ground up essentially means learning new habits, she says. "I wanted to create simple, sticky messages that sit nicely in research, but are also accessible. People have to be able to fit it into their lives otherwise they're not going to do it.

"There's got to be a positive trade-off. It's got to make you look better and feel better. Vanity is actually a good motivation."

Of the habits to cultivate, she says: "We need to take action on three levels. Sit less, move more - with incidental activity - and we also need to fire up the engines: challenge equals change.

"The big thing is you want to balance out the amount of sedentary stuff you're doing with the amount of active. It's easy to think you're too tired to do stuff, but you need to make energy to have energy."

Her other top tips for minimising back pain and creating a happy body are:

- Good posture is basic but big. "Your neck gets stronger, your core switches on and you look younger and happier," she says. "Eighty per cent of communication is non-verbal - poor posture gives off this 'I'm stressed, I'm exhausted'. Bad posture can also lead to digestive problems."

A simple way to become aware of your posture is to imagine a light shining from your chest. "When you slump, the light shines down to the floor, you just need to lift it so it shines up."

- Quick bursts of exercise are good, she says. "People often walk, but it's not hard enough. I like the talking test - when you're walking, if you can talk, but can't sing then you're doing moderate to vigorous exercise. I get [people] to walk along singing, 'Row, row row your boat' and if they gasp [then that's good]."

Keys to a better body over the ages

Slumpy kids
To prevent kids from getting banana backs she suggests making sure they sit with their elbows off the table. "Good old-fashioned nagging needs to make a come-back," Bouvier says. "[Tell them to ] shine your light, not 'shoulders back'... It's a life-time proposition with kids."

20s 30s
Bouvier is most concerned about people who are now in their 20s and 30s. "They're not just working sitting, they're sitting all night too," she says. "They're working long hours and they're stressed. To me, this is the scariest generation - when they get older [because] it's so hard [for them] to move."

She is in the process of making a corporate series geared to this age group, but in the mean time she says simple stretches at your desk and restructuring the way you work to increase incidental exercise can help. "Get a standing desk, set up the printer so it's further away, walk to meetings. All those kinds of things."

40s - 50s
"The forties and 50s episodes were geared at myself and my friends," she says. "What's going on at this age is a combination of age, gravity and hormones."

She says many women start to complain about having a lava belly, arms that have changed and thighs that wobble. "Women wonder 'what's happening to me?' ... but, once you understand, there's lots you can do to change it."

The primary things are working on building muscle, stimulating bone density and doing cardio.

"We start to lose muscle [at this age] and because of hormonal changes we start to develop a tyre around the waist and get generalised weakness."

"You've got to build muscle - it's not enough to walk - that surprised me the most," she says. "Remember, challenge equals change. Keep doing what you've always done and the equation rebalances and you get weight gain. You need to drive extra metabolism which will affect the way you look."

60s plus
Bouvier says this series was written for her mum who lives in country and doesn't have access to Physiocise.

"The single biggest thing, for this age group, is the need to prevent falls," she says. "Building bone density and straightening posture [are also key], so you don't get the slump of old age and aches and pains."

Worrying and grumpiness also come into play now "because their back is sore and they have bad knees, so can't play with the grandkids. Because people are living longer, they worry that if I'm like this now, what'll I be like when I'm 90."

But, going back to basics with simple functional movement exercises will improve stability, agility and bone density for years to come. "The series is about how to get your confidence back ... [which we] lose when we experience pain," she says. "And [feeling] more positive will reflect physically. You can't consider one without the other."

What are your tips for a healthy body?

The great fitness rort

Wed, 09 May 2012 05:35:00 GMT

Boot Camp, Brisbane Times

Michael Jarosky is a (former) chubby strategy consultant from the US. He now works as a personal trainer in Sydney CBD.

I'm starting to suspect that the booming fitness industry is growing fat on a diet of protein shakes and a load of hot air.

Image: Has the fitness industry lost its way? Photo: James Alcock

Nowhere was this better demonstrated than at the recent Australian Fitness & Health Expo at Darling Harbour in Sydney.

Think dozens of stands filled with salespeople with fully shaved and tanned bodies selling the biggest tubs of protein and creatine to every singlet-wearing Australian with sleeve tattoos and a "fully-sick" One Direction haircut.

My key takeaway from the show was how much the industry has lost its way now so much of it is about selling more and more stuff to help you look like someone from the cover of 'Muscle & Steroids monthly'.

But you know what? As the industry peddles an increasing amount of junk (research group IBIS estimates Australians spent $3.7 billion on fitness and weight loss services this year), I think all the masses really want are two simple things - to slim down and tone up.

The nuts and bolts of it is that women prefer a lean, toned man, and men prefer a slim, toned woman. And it doesn't take protein, pills, and machines to do it. It takes healthy eating and efficient exercises.

So, if I had a stand at the expo, I'd buck the trend and just tell you about six exercises that you should be incorporating into your program that will keep you lean and toned from head to toe. And here they are:

Bodyweight Squats Male or female, if you're not doing some sort of squats in your exercise program, then you are not exercising. From your glutes and quads to your hamstrings and calves, squats test them all. All day we sit down and stand up, which makes squats one of the most functional movements one can do at the gym.

Burpees An exercise that includes a squat, leg thrust, push up, jump forward then a vertical jump is one of the most comprehensive moves you can perform. It's rare to see people performing burpees in the gym – but when you do, understand that that individual is pushing him/herself to the limit.

Pull-Ups One of the best upper body exercises doesn't require any expensive equipment. Pull-ups work your lats, biceps, shoulders, and more. The guy at the gym with the biggest guns isn't the one to be admired - it's the one that can do the most pull-ups.

Skipping Rope A $10 jump rope could be the best, yet least expensive fitness investment anybody can make. Skipping rope is challenging, and it also burns a s%%tload of calories. Try 100 reps, try 200, and then try 300 and you will see that it is as high intensity as running sprints. And if those are easy? Do double skips, and get ready to blow your body away.

Push Ups Skip the bench press and chest isolation, and start doing more push ups. Incline, decline, plyometric, tricep, Swiss Ball – they are all amazing variations of the good ole push up. You work not only your chest but also your shoulders, triceps, core and quads. Push ups still work.

Curl Shoulder Press Efficient exercises include compound movements, and a curl into a shoulder press is just that. It's pretty self-explanatory, as you perform a standing curl in the first movement, then raise the weights over your head with a shoulder press. Finish the exercise with the eccentric phases in bringing the weights down.

One by one, try to incorporate these exercises into your program, and if you fancy a great workout, do them all with a simple circuit: 15 squats, burpees, pull-ups, 200 jump ropes, finished by 15 push-ups and curl-shoulder presses performed in a row. Try one, two, three or even four rounds with a one minute rest between and you've done a full-body circuit that would challenge any person at the Expo.

I doubt my hypothetical stand at the expo would have been busy though, because people are too busy paying big bucks for an imaginary (but well marketed) magic pill. So how about trying some hard work instead?

What do you think is the biggest waste of money in the fitness industry?

Oh no! Waratahs kick the Reds out of jail

Tue, 27 Mar 2012 04:56:00 GMT

By Spiro Zavos, Spiro Zavos is a Roar Expert

You live by the kick and you die by the kick. That is the story of the Waratahs’ astonishing and unnecessary loss to the Reds at the ANZ Stadium on Saturday night.

This is the situation. The Waratahs, leading 21 – 18, have the ball in the Reds half with about a minute of time remaining. The reserve halfback, Brendan McKibbin, gets a call from his winger to chip-kick through to a huge space down his side of the field.

Let’s stop the tape here. The Waratahs only have to hold on to the ball to win the match. Even if they score from a kick-and-chase play, they don’t get a fourth-try bonus point as, up until now, only two tries, both of them by the Waratahs, have been scored in the match.

The obvious play, the only smart play, is for the halfback to bring a forward in on a short run and force another ruck. Or take the ball up himself and force a ruck. And keep on forcing rucks until the siren sounds and the ball can be booted into touch.

Asked after the match, Michael Foley said about the chip kick: ‘The benefit of hindsight is a great thing but if we’d had our time again we’d probably do something different.’

Probably? Now roll the tape. The Reds scramble a defensive ruck forced by the chip kick and Ben Taupuai breaks away from inside his own 22 to about the 10m mark in Reds territory. The ball is moved through a couple of Reds player to Dom Shipperley on the far wing. Look now at the Waratahs defenders. They are standing passively watching this passing.

Rob Horne carefully positions himself some metres in from the touch presumably to leave the trap of an outside gap and the touchline for Shipperley to try and take.

Instead, Shipperley bursts inside Horne, who makes a lazy and ineffectual attempt at a tackle. And then the flying Reds winger streaks away down the unguarded touchline. It takes the Waratahs several moments to realise that there is no cover. In Rex Mossop’s famous phrase, “Shut the door, the horse has bolted.”

Tom Carter, a ponderous runner, tries to come across on the angle to make a saving tackle. But the effort is like a draught horse chasing a thoroughbred.

Now wind back the tape to an event marking the launching of the Super Rugby season. Foley is defending the kicking tactics he wants the Waratahs to employ. The tactics are not negative, he insists. The kicking will be to put pressure on the opposition and force a turnover. In this sense, the kicking is a positive form of play.

The Bible says, ‘as ye sow, so shall ye reap.’ Readers of The Roar will know that I have railed against the chip kick for years. It is a cop-out play that denotes a lack of rugby intelligence and skill. The play invariably gives the ball back to the opposing side.

It is a high-risk play that should only be used in the direst of circumstances. Even then, it probably shouldn’t.

So McKibbin will not be blamed for this play. It is an integral part of the Waratahs’ match strategy and tactics.

The blame, and it is a heavy blame, goes first and foremost to Foley. The chip kick play has been the bane of the Waratahs for years. Coming in as the new head coach, he should have issued instructions to the players that the play must never be used. He clearly did not do this. He actually reinforced the importance of the chip kick in the Waratah game plan for 2012.

Well, a match that should have been won and won easily against the old foe and reigning Super Rugby champions was lost. This loss could have a big bearing on whether the Reds or the Waratahs win the all-important Australian conference and with it at least one home game in the finals.

Both sides, though, showed enough to suggest that they should be finals contenders.

Despite a lot of over-refereeing, the opening rounds of Super Rugby 2012 provided some excellent games. All except the Stormers-Hurricanes match were still in play until the final whistle. Only the Brumbies-Force match was poor quality.

The Crusaders and the Blues are the bookies’ favourites to win the Super Rugby title, and both teams played very well in their match at Auckland to start the season. In the end, a slightly porky Piri Weepu missed a field goal attempt from close range, with the irresistible Irael Dagg getting his fingertips to the ball to divert its trajectory.

My main concern in the Brumbies-Force match was the poor play of both backlines. Even their alignment was all wrong. Rod Kafer, for instance, pointed out how deep Matt Toomua stood. It is impossible to get a backline running from this quarter-back position. Why is the Brumbies back coach Stephen Larkham, a great exponent of the flat backline, allowing this?

As for the Western Force, the time has come for David Pocock to re-think his game. He is touted here in Australia as the best openside flanker in the world. To me, this is nonsense.

He seems to have built himself up as Phil Waugh did into a muscle-bound slowcoach. He pilfers the occasional ball. But he has no impact with his running game, he does nothing in the lineouts, and he rarely makes telling covering tackles.

One other observation about this game is that both these sides seemed to play as if by numbers. Hopefully with the first match out of the way they will relax a bit and be more enterprising in their play.

Neither the Chiefs nor the Highlanders looked to be in the same class as the Crusaders and Blues. The bookies have them as eighth and ninth placed sides. The Chiefs, like the Hurricanes, do not seem to have solid set pieces in the scrums and lineouts. The backs in both sides are very good but games are won (or should be won in the case of the Waratahs) by teams with dominant packs.

All the South African sides had their moments. In some respects, though, the Sharks were lucky against the Hurricanes in that a video refereeing decision not to award the Hurricanes a try was the turning point of the match. A converted try, which was scored right by the posts, would have given the Hurricanes an unlikely lead of 30 – 29 with minutes left to play.

In my opinion, a try was clearly scored and I can’t see why it was not awarded. SANZAR has said that it will explain and discuss refereeing decisions. I would like to read a detailed review of why the video referee adjudicated the way he did, and more importantly whether the SANZAR authorities agree with the explanation.

The bookies have the Lions, Brumbies, Cheetahs and Western Force as their last four teams in that declining order. Some teams have to be on the bottom of the table. But in the case of the Cheetahs and the Lions, both looked stronger than the Brumbies and Western Force.

It is always exciting to see a youngster burst on to the scene already capable of turning matches in the favour of his side. So look out for Johan Goosen, the number 10 for the Cheetahs. This kid drop-kicked a goal from halfway, kicked a penalty from 10 metres inside his own half, took high balls on the burst and sizzled through gaps…

Even though he was on a losing team (with the Lions getting up by kicking nine penalties!), he was the player of the round as far as I am concerned.

Cramping and Dehydration in Athletes

Tue, 13 Dec 2011 01:33:00 GMT

John Hart Fitness, From the Heart

Water is a critical component of our body’s survival. Adequate hydration is essential to allow the body to function properly. Up to 70-75% of our body’s weight is made up of water. Most of this water is located within the cells of our body. The remainder is found in the extracellular space, which consists of the blood vessels and the space between our cells.

Dehydration occurs when the amount of water leaving the body is greater than the amount being absorbed. Our bodies are dynamic and always changing so be aware of the activity you are doing at the time. This is true with water in the body. We lose water easily when we:

• Breathe and humidified air leaves the body
• Sweat to cool the body; and
• Eliminating waste by urinating or having a bowel movement.
• Also water is consumed by the body in just its day to day functioning of our organs
Athletes (and everybody else) need to consume a significant amount of water to replace this regular loss.

All Sports and other vigorous activities can cause excessive fluid loss from perspiration. This kind of dehydration increases the likelihood of muscle spasm and cramps. These cramps are more likely to occur in warmer climates and can be an early sign of heat stroke.

Chronic depletion of body fluids from diuretics (be careful as diuretics can also be found in shakes that contain large amounts of caffeine) and poor fluid intake may act similarly to predispose the athlete to cramps. Sodium depletion has also been associated with cramps. Loss of sodium, the most abundant chemical constituent of body fluids outside the cell can also attribute to dehydration.

Low blood levels of either calcium or magnesium directly increase the excitability of both the nerve endings and the muscles they stimulate. This may be a predisposing factor for the spontaneous cramping experienced by some athletes. Cramps are seen in any circumstance that decreases the availability of calcium or magnesium in body fluids, such as taking diuretics, (as mentioned above), over breathing, excessive vomiting, inadequate calcium and/or magnesium in the diet, and inadequate calcium absorption due to a vitamin “D” deficiency. This in turn can see a poor function of the parathyroid glands (tiny glands in the neck that regulate calcium balance), and other conditions.

Low potassium levels can occasionally cause muscle cramps, although it is more common for low potassium to be associated with a weakness in the muscle itself.

The calculation below can assist you in determining your water requirements. Also ensure you or your athlete has good electrolyte replacement, and by this I mean a good electrolyte purchased from your pharmacy, not sugary drinks claiming they are good for electrolyte replacement at the local café or food store. Most of these are full of sugar, preservatives and additives that are not good for us.

Hydration requirements:

For the first 10kg of body weight the daily fluid intake required is 100cc per kg. For the next 10kg of body weight, the fluid required is an additional 50 cc/kg.

By John Hart

“Master’s In Education” (Disability) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma Fitness/Recreation”
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)

At this time of year it is particularly important to remember to rehydrate, what are your tips to keep healthy this summer?

Trust in spinners will help them out of Warnie’s shadow

Wed, 16 Nov 2011 05:17:00 GMT

M_Campbell23 The Roar

Five years since the retirement of its greatest exponent, Australian captains have forgotten how to use spin bowling, and at times seem to forget it exists at all.

Image: Shane Warne says he is looking forward to his kids getting to see him play. (AAP: Julian Smith)

Australia have been through an extraordinary number of spinners since Warne’s retirement. Off the top of my head I can think of the following (not in order): Cameron White, Beau Casson, Nathan Hauritz, Michael Beer, Jason Krejza, Stuart MacGill, Xavier Doherty, Bryce McGain. (If you know of any I’ve missed by all means leave a comment below.)

But this fact shows that Australia’s selectors can’t quite get their act together when it comes to spin bowlers. None of them, Hauritz possibly excepted, has been given a fair amount of time to grow into the role. Instead, the search for a spinner has resembled speed dating, with the selectors moving on to the next in the queue (which itself appears arbitrarily assembled), when a bowler has failed to impress instantly.

It causes one to wonder what Shane Warne would have become had this frantic absence of logic been applied to his early career. His 1/150 against India may have been the beginning and the end. He may never have survived to take 3/0 to clean up Sri Lanka, or 7/52 against the West Indies and finally establish himself.

Spinners need to be given time, both in an individual match, and in a series of games. They need to develop confidence, build a place in the team and in the captain’s trust. None of this is being observed at present.

All the best spinners are attacking bowlers. Their different style and ability to perform so many variations make them natural wicket takers. Australia’s spin crisis began when they regressed to using the likes of Hauritz as merely a device to give the fast bowlers a rest or speed up the over rate.

Beau Casson is perhaps the most concerning case of spinner abuse in Australia’s recent history. A left arm chinaman bowler with plenty of enthusiasm, he was pulled out of the ether to bowl for Australia in the last test of the series in the West Indies in 2008.

He recovered from a first innings pasting to take three wickets in the second innings, showing plenty of character to go with his ability. And he was never seen again. By the 2008/2009 Australian summer, he was humiliated by being forced to withdraw from the bowling attack in a Shield game after completely losing control and delivering a series of beamers.

He’s played only a small handful of Shield games in the last couple of years, and is now on the periphery of the New South Wales squad let alone that of Australia. Indeed it could be argued that playing test cricket was the worst thing ever to happen to his career.

Trouble is, nobody seems to have learnt anything. Watching the use of Nathan Lyon in Cape Town showed some worrying, familiar trends. As Australia’s pace bowlers struggled to have any thrust whatsoever on the third day, and the South African target grew nearer, Lyon was finally thrown the ball half an hour before lunch.

In the three overs he was permitted, he bowled with nice shape and flight, encouraging Hashim Amla to attack and beating him in flight more than once. But, having not got a wicket in his three overs, he was replaced by Ryan Harris.

Herein lies the trouble. Australia’s captains do not trust spin bowlers. They do not give them the ball at key moments. When they’re hit for a boundary, they almost instantly push the field back. If they don’t succeed almost instantly, they’re off. Spin bowlers are a risk, but they are a risk worth taking because of the variety they offer. At the moment, Australia seems to define ‘variety’ as having a left arm fast bowler in the side.

Nathan Lyon has clearly got plenty of ability, but needs to be given time to settle and bowl some long spells. Spinners need the patience and trust of their captain, but if Lyon doesn’t get it, he’ll soon be thrown onto the list of Test discards.

Pocock’s demolition of ‘Boks shouldn’t be overlooked

Thu, 13 Oct 2011 06:04:00 GMT

By El Gamba - Roar Rookie

A lot has been written and commented upon regarding the refereeing by Bryce Lawrence of the Australia/South Africa quarter-final. Not enough has been said about David Pocock’s game.

He was outstanding. A 23 year old that pretty much single-handedly won the Wallabies the (statists-wise), impossible game to win game.

Image: Photo: Australia Wallabies' David Pocock (C) struggles to control the ball during their Rugby World Cup quarter-final match against South Africa Springboks at Wellington Regional Stadium October 9, 2011. REUTERS/Mike Hutchings

Having read a little bit about this outstanding number 7, whilst other players are satisfying their love of flying light aircraft he has been working tirelessly on a personal passion – eightytwentyvision.org – and (only perhaps) less altruistically cementing himself as the best number 7 in the game played in heaven.

His game on Sunday was immense.

Perhaps the most annoying thing about the criticism of the referee and comments generally about the game that the Wallabies should not have won is that, within this game, the greatest display of skill, strength and intellect by a single rugby player in a game of rugby has been over-shadowed.

Surely if the referee was not to blame (and I personally don’t believe he was) then there must have been a reason for the Wallaby triumph.

26 tackles whilst being involved with nine turn-overs (and any true believer of rugby who watched the game will have noticed the others which he had rights to or should have got) is a pretty good start.

The only other area that the wallabies won apart from the scoreboard was in the breakdown contest.

Never before in a game of rugby has one player dominated one area of the game to the extent that it negated the fact that statistically the other team dominated possession, territory and the set-piece.

Well done David Pocock, that was the greatest game ever played by an individual in a World Cup final – possibly in any game of rugby.

You may well be the difference come Sunday.

What do you think, did Pocock make the game last week? And how will Australia fair in the semis this weekend?

Body building changed our lives

Tue, 23 Aug 2011 23:25:00 GMT

By Beverley Hadgraft, body+soul chats to three female body builders.

Meet three women who say body building has given them confidence as well as a sculpted body.

I’ve overcome my husband’s death - Laynie Kelly, 50

"My husband Jim proposed after three dates. Soon after, he was diagnosed with kidney failure. We got married but he endured dialysis, a kidney transplant and a series of strokes before dying in 2001.

"It was a year before I was able to emerge from my grief and think about what I wanted. I decided one thing was to be healthy. Looking after Jim and working to pay the bills had left me no time to look after myself. I weighed 88 kilos, so I started dieting and going to the gym. Then my naturopath recommended a personal trainer, Mick, a former Mr World.

"He’d say things like: 'You’re stronger than you allow yourself to be. Stop thinking about it and just do it. The only person standing in your way is you.' My training sessions turned into lessons about myself and there were times I’d be working out in a crowded gym and burst into tears. It was as if I was peeling away layers of fat and, in the process, releasing all these buried emotions.

"Simply looking good wasn’t sufficient motivation. I need bigger goals so Mick talked me into entering a body-building competition. Within two years, I had lost 30 kilos and reduced my 44 per cent body fat to 14 per cent. I went on to win the 2006 Natural Women Masters Physique.

"I then quit body building for a while. I was in a relationship and I was sick. I stayed in touch with my body-building friends and when the relationship ended they said: ‘You need to come back to the gym.'

"So I did. I aim to be back on stage next year just before my 52nd birthday.

"I love lifting weights; it’s the absolute challenge. I think muscles are sexy, although not everyone agrees with me."

I used to weigh more than 100 kilos - Tara Suomalainen, 36

"After my third child was born, I weighed more than 100 kilos. I dieted the excess weight off, then joined a gym. I met a girl there who was training for a body-building competition. 'I could do that,' I thought, so I spoke to my trainer about it.

"He’d competed in body building himself. 'It's hard, you'll get depressed, you won't cope,' he warned. But he didn't deter me. I decided that what might be negative for someone else doesn't have to be negative for me.

"Every day, I dropped the kids off at school, worked all day, trained at the gym, picked the kids up, then did all the chores that every other mum does.

"I entered my first competition in October 2007. I came sixth and have been hooked ever since.

"At present I train five days a week. The biggest challenge is diet. I pretty much exist on lean protein and green beans or salad. My husband Rob is 100 per cent supportive and eats the same as me but with carbs. The children are always my priority so I cook them completely separate meals. As a treat I’ll have a diet jelly, although sometimes I admit I do eat the crusts off my children’s toast.

"I’m very strong. I’m 170 centimetres tall, 66 kilos, a size 8 to 10 and I can dead lift 130 kilos, squat 140 kilos, leg press 400 kilos and bench press two 35-kilo dumbbells.

"I feel I’m a bit of an underdog in competitions, though, because, like most mothers, I have a bit of loose skin to contend with.

"This year I’m hell bent on getting my first win. Why am I so driven? I don’t know, probably because I feel I've always been mediocre in my life."

I was the kid who sucked at sport - Kim Stevenson, 29

"At school I was unfit, uncoordinated and sucked at sport. I was the kid who never got picked for any teams.

After school, I worked in hospitality. I smoked, drank cocktails every night and had full access to the dessert trolley. I was 22 when a doctor warned me I had to lose weight.

"I started going for a 20-minute walk each day, then I joined Weight Watchers. I had no idea of nutrition, though, and mostly made up my points with vegies and chocolate.

"Life changed when I got a job as a receptionist at a gym. I got free membership so started training regularly. I loved it so much, I ended up becoming a personal trainer and discovered the importance of doing weights. I couldn’t learn enough about it so I got my own personal trainer. He noticed how easily I built muscle so he suggested body building. I told him I had too much cellulite and I couldn’t restrict my food! But I had a 10-year school reunion coming up and was really motivated to train hard and lose weight so I could shock all those people who’d left me out of their sports teams.

"By January 2010, I’d decided I could do body building. It needs a lot of dedication, though. I can spend up to four hours a day training and have to weigh everything I eat.

"I love it, though, because it’s really glamorous. I compete in the Figure Division which means I get to do my hair and make-up and wear heels and a glittery bikini. Every competition feels just like getting ready for a wedding."

Queensland side for State of Origin 3 (expert reaction)

Thu, 30 Jun 2011 05:24:00 GMT

The Roar, By Ryan O'Connell

The Queensland selectors have made just one change to the run-on Maroons side for State of Origin 3, bringing in Justin Hodges to play his first match of the series.

Image: Queensland's team for State of Origin 2011 game 3 announced (AAP Image/Dean Lewins)

Over the years, much has been said and written about Queensland’s loyalty and consistency in picking players, but for the first time in recent memory, that faith must have come under pressure.

Queensland were comprehensively beaten in Sydney, and their vaunted forward pack looked old and slow.

The Maroons have earned the right to not be judged off one poor game, but Origin 3 will give a clearer indication of whether or not Queensland’s size is a strategy that should be consigned to the scrapheap, or remains the best method of dominating a game of football.

Billy Slater
The best fullback in the game has been influential in the series, but has not dominated. However, Slater is a big game player, and it doesn’t get much bigger than a State of Origin decider. NSW, you’ve been warned.

Darius Boyd
There is a long tradition of Queensland wingers that NSW fans hate, and Boyd has comfortably assumed that mantle. His smugness rubs many people the wrong way, but his talent is unquestioned. He had a quiet game 2, and will be looking to bounce back at Suncorp.

Greg Inglis
The big centre is still a long way from his best, and watching footage of him from 3 years ago is akin to watching a completely different player, both in terms of his size and his impact on a game. But he’s a class player and if he returns to form, NSW will be in for a tough time.

Justin Hodges
Hodges returns from injury and Queensland finally have their first choice back-line all fit. With his damaging fend and acid tongue, Hodges will be keen to stamp his class on the 2011 Origin series, as injuries have prevented him from playing since 2009.

Jharal Yow Yeh
Didn’t see a lot of ball in Origin 2, and he was caught out in defence on a few occasions. There is no doubt that Ricky Stuart and his halves would have taken notice, and as such, he can expect to be targeted in Brisbane.

Darren Lockyer (c)
The curtain is about to be drawn on the legend’s career, and this will be Locky’s last Origin match. The stage is set for a dramatic finale – a series decider in front of his home crowd. The Maroons will be extremely motivated to send their skipper out a winner, and it very well may be the man himself who sets up a fitting farewell.

Johnathan Thurston
Escaped suspension from the judiciary when an all-NSW panel ruled him innocent of contrary conduct involving his contact with a referee. NSW fans proclaimed the decision to be proof of no bias, but considering how poorly Thurston played in game 2, maybe NSW felt they’re better off JT plays anyway.

Matt Scott
Dominated game one. Got dominated in game 2. What happens in game 3 is anyone’s guess, but Scott has been in sublime form all season, and is considered the number one prop in the game, so expect him to improve.

Cameron Smith
An absolutely outstanding player. In Sydney, he scored Queensland’s first try, and was easily the Maroons best player. Smith is making a serious claim to be anointed the best rugby league player in the world.

Petero Civoniceva
Up until game 2, Petero seemed to have located the fountain of youth. He was playing as well as he ever has, and making his customary brutal hit ups. But at Homebush, Father Time seemed to tap the old warhorse on the shoulder. Was it an aberration, or the beginning of the inevitable decline? Game 3 very well may hold the answer.

Nate Myles
Myles was off the pace in game 2 as the Blues forwards dominated the forward battle and ran riot. Like his teammates, Myles is allowed one bad game, but he’ll certainly need to lift his output for the decider.

Sam Thaiday
NSW fans think Thaiday is a fake tough guy. The perception is that he picks on smaller players, but goes missing when a player his size or bigger wants a confrontation. He’s also notorious for being the third player in when there is any scuffles. Whether any of that is accurate is debatable, but what is not in question is that Thaiday needs to return to his form from two years ago.

Ashley Harrison
Went missing in game 2, but he’ll be a key player in Queensland’s quest to overcome the Blues, because he is the one Maroon forward best equipped to combat the Blues athleticism.

Interchange:
Cooper Cronk
Queensland’s x-factor in game 1 had little impact on game 2, despite seeing early game time once again. His role didn’t seem as clearly defined in the Sydney encounter, but he’s all class and NSW need to be wary of influence on the game.

Ben Hannant
The Bundy Bear looked slow and flat footed in the second game, and is yet another Queensland forward looking to make amends for a poor showing in Sydney.

Jacob Lillyman
Lillyman returns to the side at the expense of the suspended Dave Taylor. The hard-working Warriors forward failed to fire in game 1, and will be looking to make amends in the decider.

Dane Nielsen
After a solid game 1, Nielsen struggled in Sydney. However he stays in the squad as cover for the Maroons backs.

Corey Parker
Lucky to earn another Maroon jersey after doing little of note in the second Origin encounter.

Those missing out:
David Taylor
The 22 year old misses out, having pleaded guilty to a dangerous throw and will find out tonight how many weeks he’ll miss. NSW won’t mind, as no player wants Taylor running at them.

Dallas Johnson
The tackling machine was unlucky not to make a return to Origin football at the expense of Corey Parker. Johnson would have shored-up the Maroons defence, and tends to do all the small intangible things right. Such ‘things’ make all the difference at Origin level, and he could be missed.

What would you change about this line up?

What is a workout?

Wed, 25 May 2011 01:44:00 GMT

Damien Kelly, Body and Soul expert

I am passionate about workouts. I stay up thinking of them at night. I get excited when I discover new ways to workout on the web. And more than anything, I love putting a client through a workout regime which I know is going to be good for them.

But what is a workout? Many fitness punters, and even some trainers, think that a bunch of old exercises thrown together classifies as a workout.

I’m here to tell you that this couldn’t be further from the truth.

Here are my key definitions of what a workout is:

1. It must blend together the different movements our body is capable of. It should include some pushing and pulling moves. It must include twists and bends. It should have squats and lunges, and it can include bursts of high intensity short cardio. It can also include some isolated moves tailored to areas you believe need work.

Try this workout

2. A workout should have core training running through its veins. Eighty per cent of the moves you choose for a workout should challenge you to maintain your posture. Many exercises like push-ups and squats have an important core component to them.

Try this workout

3. More than anything a workout must pose a strong challenge. You should look at it and think, “I’m not sure I can do that”. It may include challenging exercises or it may be the format of the workout that poses the challenge.

Try this workout

4. The best and most effective workouts have a means for you to assess the quality of your performance. It may be timed, or the total weight lifted. It may be the reps and sets you can achieve in a certain time period. This allows you to retry the workout at a later date and compare your efforts.

Try this workout

5. It must be intense. In general a workout that doesn’t have you puffing, burning or cursing is not cutting the mustard. Intensity increases the metabolic effect, adds to toning effects and is the only way to truly maximise your efforts (and burn calories). Just ensure that intensity never comes at the cost of good technique.

6. Give you variety. Workouts can get monotonous if they feel, and are similar. There are thousands of ways you can tweak workouts to ensure they are different. This will also help you maximise your results.

Train smart by doing true workouts and love your results.

For more great ways to exercise visit Damien Kelly’s workouts.

How do you put your workouts together?
Do you have a workout plan you follow each week?
Which workouts give you the best results?

Highlights of a great career

Wed, 06 Apr 2011 03:37:00 GMT

Barry Dick, The Courier Mail Sport Blog

DID WE GET IT RIGHT?

Seventeen years at the top level of the game; four premierships; 33 State of Origin matches for Queensland and 54 Tests for Australia.

Says it all, yet at the same time says nothing of Darren Lockyer’s wonderful rugby league career.

Statistics and records alone cannot start to describe Lockyer’s contributions to rugby league.

As soon as I heard the news that the Broncos captain would be hanging up the boots at the end of the NRL season, I phoned his long-time coach and mentor Wayne Bennett and asked him to nominate a few highlights of Locky’s career.

''You’re kidding,’’ Bennett replied. ''There have been far too many highlights to list.

''I’ll tell you what, though, I reckon if you asked Darren for his highlights, they would be the premierships (1997-98, 2000 and 2006. Grand finals are what players like Darren play for.’’

My personal highlight from watching a great player throughout those 17 years would have to be the 2003 Kangaroo tour of England when Australia won the Ashes 3-0 against England, coming from behind in each Test with Lockyer being the difference.

Darren Lockyer’s 10 career highlights, as chosen by Barry Dick:

1995: Makes his first grade debut against Parramatta at Parramatta as an 18-year-old. Veteran team-mates are left in awe of his skills.

2000 grand final: Lockyer wins the Clive Churchill Medal as player of the match as Brisbane beats the Roosters.

2001 State of Origin: Wayne Bennett introduces 10 debutants for Game One in response to a record thrashing by NSW the previous year. Lockyer sets up the first try. He then takes over as captain from Gorden Tallis and is named man of the match in the decider.

2003 Kangaroo tour. Australia wins the Ashes 3-0, coming from behind in each Test and Lockyer is outstanding in all three games.

2004 Tri-Nations: Lockyer returns from a rib cartilege injury and Australia blasts England 44-4 in the final.

2006 State of Origin: Under heavy cricitism leading into Game Three in Melbourne, Lockyer scores the winning try and has a huge influence on the game.

2006 Preliminary final: Looking down and out at halftime when they trail 6-20, the Broncos come back to beat Canterbury 37-20 with Lockyer superb in the second half. ``That’s the game that won us the premiership,’’ says Wayne Bennett.

2006 grand final. Brisbane pulls off a stunning 15-8 win over Melbourne with Lockyer the puppeteer. He kicks two goals and the decisive field goals.

2006 Tri-Nations final: A classic encounter between Australia and the Kiwis with Lockyer scoring the winning try seven minutes into extra time.

2010 State of Origin: Lockyer is man of the match as the Maroons belt NSW 34-4 at Suncorp Stadium to win an unprecedented fifth series in a row.

Got your own moment to add? What Lockie magic will you never forget?

Lorna Jane's new look book

Thu, 24 Mar 2011 23:47:00 GMT

Courtney Aspland - Proud Owner of Lorna Jane active wear

For those of you who haven't yet met Lorna Jane active wear, it is my pleasure to introduce you to the latest looks and must haves for your next sporting season. While it might seem a tenuous link to the sports industry, let me be the first to assure you that there is definitely a direct relationship between feeling good and looking good - and the gear from Lorna Jane helps you do both!

What makes Lorna's latest trends news worthy is the fact that in store at the moment Lorna is having a sale like never before! The Active sale is now offering 25% off on selected items, a store special that all my gym buddies agree makes this addictive little splurge ok.

I just wanted reassurance I'm not the only one who can't resist a Lorna Jane bargain, after all, whatever makes me want to exercise can't be bad for me right?

Here's a few of the new outfits in the latest look book. Enjoy!

PS - If you're as big a fan as I am, join the Facebook page to keep up to date with all the specials!

Can we ever eliminate match fixing in sport?

Thu, 24 Mar 2011 01:01:00 GMT

Academic Dr Declan Hill, author of The Fix: Soccer and Organised Crime weighs in on match fixing on the Sydney Morning Herald this month.

So sports fans are upset about the arrest of a rugby league player who may have bet on his own match? Well, here is the bad news: the wave of sports corruption and match-fixing is just starting and it is going to get really, really bad.

Why? First, there is an unspoken, economic tide underneath match-fixing. This is the globalisation of the gambling market. Ten years ago there were distinct betting markets around the world, but now, thanks to the internet and international television deals, there is really only one large global sports gambling market. This means you can place a bet on virtually any sport event taking place in the world.

How small are some of these sports events? Well, there was a summer soccer tournament for teenagers in Denmark that had bets placed on the matches in the Asian market. There were matches in the semi-professional, third-division Korean soccer league that were fixed by gamblers.

I had a conversation with a triad-connected businessman who placed bets on the Icelandic soccer league, because he thought it was the only league in the world where there would not be fixing. The corruption in sport ranges from games like these to the major international soccer tournaments, where for

20 years Asian criminal fixers have been approaching referees and players with bribes.

Lots of commentators are now declaring that match-fixing is luring in organised crime and gangsters. This is true, but concentrating on the big boys misses the point. The globalisation of the gambling market means now almost anyone can fix a sports event.

So long as a player is not stupid enough to walk into his own local betting shop and place a bet, there is little effective detection possible on the gambling market. The gambling authorities claim there is, but really smart fixers corrupt games every day and the betting industry cannot tell what is going on.

Finally, there is an elephant in the room. Many international sports officials are corrupt. Almost no governmental authority wants to discuss this problem.

But athletes know that some of the people running their teams, leagues and sports are taking illicit cash. Until someone is willing to tackle this problem, then the match-fixing will only get worse.

Weigh in, do you believe match fixing will ever be eliminated?

Why the NRL’s 2011 season launch missed the mark

Mon, 07 Mar 2011 04:25:00 GMT

Luke Doherty, Sports reporter for Sky News Australia and regular contributor to The Roar.

So, the NRL owns Sydney’s west. Who would’ve thought? I usually like it when the NRL does a bit of chest beating. In past columns I’ve detailed how I believe the code constantly sells itself short. But this latest bit of fist pumping and chest bumping has me concerned.

The NRL’s season launch was held at the Casula powerhouse in Sydney’s south west on Wednesday afternoon. It looked as though the NRL was trying to reinforce its position as the big dog in the region. The fireworks, the Bon Jovi song and Benji Marshall and co were all on hand.

The only problem was the message was something that we already know. The message was that the NRL is popular with the people in the area and the AFL, in the form of the GWS Giants, will have to be at their very best to compete for the merchandise and turnstile dollar.

For some that’s inspiring and exactly what they want to hear. For others, like me, it falls well short of the mark.

The choice of location is both irrelevant and significant at the same time. Stay with me here.

It’s irrelevant because the same message probably would’ve been trotted out regardless of where the launch was held. The script would’ve been the same if it was on a boat on Sydney Harbour or overlooking the Brisbane River. But in another sense it’s extremely significant. If you draw a ring around Campbelltown, Penrith, Parramatta and Bankstown then Casula would almost be in the middle.

It’s the centre, geographically anyway, of the most sought after piece of sporting real estate in the country.

Of the major football codes in Australia only soccer is yet to lay down a significant marker.

The GWS Giants are already creating the platform of what should be a successful existence in the region.

I don’t subscribe to the theory that they want to take over that territory. That would be foolish and not even the AFL’s biggest corporate dreamer would think it possible. But what is achievable is becoming a much-loved part of the sporting landscape.

The Eels, Panthers, Bulldogs and Tigers will never be significantly damaged by the Giants. They’ll learn to co-exist in time, but the relationship doesn’t need to be hostile.

Rugby League is religion in the region and always will be.

The code is on the verge of an exciting new era. An independent commission is on its way and expansion is on the agenda. Why not make that the message on the eve of the 2011 season?

Why not make the AFL think about the emerging threat of the NRL for once?

The code will never poach a high profile AFL player, but it can move in on their turf and boast about giving local juniors in Perth and Adelaide another option. GWS coach Kevin Sheedy was extremely vocal after he took charge of the Giants about doing just that. He wants to give kids in their catchment area another choice.
It was almost as if they posted the famous “We Want You” Uncle Sam posters around the area.

It doesn’t have to be rugby league. The AFL is in town, have a sherrin and give it a try. We’ll even give you two more posts to aim at!

If the NRL is serious about striking back then defending turf it already owns isn’t the answer.

Maybe the launch of the 2012 season will prove to be more inspiring.

Clip: 2011 NRL Ad Campaign - Bon Jovi "This Is Our House"

What are your thoughts? Does it some up the season ahead for you, or does it fall short?

London 2012: The Games in pictures

Tue, 22 Feb 2011 06:58:00 GMT

Harley, London Organising Committee of the Olympic Games Communications team

This week, new CGI images of some of the 2012 venues at Games time have been issued and they look amazing.

Find below some of the proposed sporting grounds as they are expected to look during London 2012.

An artist's impression of Lord's Cricket Ground as it might look during the London 2012 Archery competition. It is designed to showcase Lord's Pavilion and the iconic Media Centre, to provide a 'sport within a sport' atmosphere.

An artist's impression of how Horse Guards Parade might look during the London 2012 Beach Volleyball competition.

An artist's impression of Greenwich Park as it might look during the London 2012 Equestrian and Modern Pentathlon competitions. A temporary main arena has been designed to focus on the sport while showcasing the Queen's House and the London skyline.

An artist's impression of Lee Valley White Water Centre as it might look during the London 2012 Canoe Slalom competition. The temporary seating has been designed to bring spectators as close as possible to the water course to maximise both viewing and athlete experience.

For more information on the Games visit the London 2012 website and if the images are making you want to get involved, register your interest online today!

Get on your bike and Find Your 30 on National Ride to Work Day

Mon, 09 Nov 2009 22:40:00 GMT

Sport Minister Phil Reeves is encouraging Queenslanders to get on their bikes and Find Their 30 on their way to work today.

With today being National Ride to Work Day, Minister Reeves said it was the perfect day to look for ways to incorporate exercise into our everyday routine.

“Most of us have to travel to work each day, and one of the best ways to Find Your 30 is to integrate exercise into activities you already have to do. That’s why I’m encouraging Queenslanders to ditch the car and get on their bike today for National Ride to Work Day,” Mr Reeves said.

“This event is an excellent example of the Toward Q2: Tomorrow’s Queensland initiative, which commits the Queensland Government to cutting obesity rates by one third by 2020, and in the process making Queenslanders Australia’s healthiest people.”

“It’s also a great opportunity to get out and enjoy some of Queensland’s great infrastructure, such as the recently opened Kurilpa Bridge.”

National Ride to Work Day is an annual event which encourages regular physical activity and an easy way to help improve the environment.

There are many activities around the state which Queenslanders could get involved with for National Ride to Work Day.

In Brisbane city, a free healthy breakfast will be served up and a Find Your 30 display will be featured at the Ride to Work Day event at Emma Miller Plaza, Corner Albert and Ann Streets Brisbane from 7am.

“The Find Your 30 campaign encourages all Queenslanders to live healthier, more active lifestyles by incorporating just 30 minutes of physical activity into their day and make healthier food choices,” Mr Reeves said.

“Just 30 minutes of activity a day can also help reduce your risk of developing heart disease, Type 2 diabetes, stroke, cancer and a range of other diseases.”

For further information about National Ride to Work Day, visit https://ride2work.bv.com.au/home

For further information about Find Your 30, visit www.your30.qld.gov.au.

Media contact: Minister Reeves’ office 3224 7081.