Here is some very interesting information in regards to how many calories are in junk food. Check out the table at the bottom of this page

From 1 February this year, all major fast food chains must display the kilojoule (calorie) counts of their food with the same prominence as the price. For instance, the Grand Angus has 2630 kilojoules (630 calories). This “in-your-face” information is designed to make consumers take stock of what they, and their children, are eating.  

It’s not only the Macca’s, Pizza Huts, Pizza Havens, Eagle Boys and KFCs that have to comply. Any food outlet that has 20 or more outlets in NSW, or 50 or more nationwide, will have to display the average adult daily energy intake of 8700kJ plus the kilojoule content of their foods. They have a year to comply.  

So if I ate a Grand Angus 630 calories + a large fries 452 calories + a chocolate thick shake 440 calories = 1522 calories (that is over a whole days calorie intake for me in one meal)

To burn that off I would have to run nonstop for two and three quarter hours! 

There is an awesome calculator on the My Doctor website for working out how many calories you burn during different exercises. 

[Image & Information via Foodwatch & My Doctor]

Well I have found another new love to add to my fitness regime and that’s SPIN (RPM Classes) 3 to 5 times a week!

WHAT IS RPM?
Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, speed work and interval training. Discover your athlete within – sweat and burn to reach your endorphin high.

1.    Warm Up – Warm up the legs and increase the blood supply to the working muscles.

2.    Pace – The intensity increases as you work through intervals of speed to prepare for the demands of the class ahead.

3.    Hills – Designed to increase leg strength and endurance, you perform a series of climbs with increasing intensity.

4.    Mixed Terrain – After some initial active reovery, we ride a series of fast flats and short climbs.

5.    Intervals – You burn lots of calories in this track! It’s a race simulation with a series of attacks which will peak your heart rate. The main objective is to work and revcover through interval training.

6.    Speed Work – After some initial active recovery, you develop fast leg speed through high-speed intervals.

7.    Mountain Climb – As in Track 3, the focus is on strength and endurance in a series of climbs that build in intensity. This is the last working track.

8.    Ride Home – Finish the journey and recover by lowering the heart rate and flushing the working muscles.

9.    Stretch – A final stretch to complete the workout and assist recovery.

Most people go once and vow never to return where as I get excited at the prospect of a full hours maximum workout every time guaranteed that hits the PAIN meter!!

You could burn between 600 – 1200 calories per class, talk about shed those extra kilo’s in no time flat!

Oh and it’s wise not to eat before your first class!!!

I do my classes at Breath Health Club in Hervey Bay where I also do Body Pump (weights), Body Combat & Zumba Classes (all classes go for an hour).

[Information via Les Mills website]

This website is an absolute GEM; WIGGLE!

It really has saved me hundreds of dollars on training equipment especially running shoes. 

For example my Asics Ladies Gel Moriko 5 GTX Shoes; trail running gore-tex (waterproof) shoes I wear for Bootcamp are currently $87.90 including shipping to Australia (normally takes about a week) 

RRP on the Australia Asics website and in sports stores is $220! 

My Asic & Nike normal runners I always save between $100 to $150 compared to what I would pay in Australia! 

Every cent counts nowadays!

Top right had side of the Wiggle website you can change the currency to Australian.

Finding the cost of a spray tan each week over the summer festive season putting a hole in your pocket?

Here is a natural alternative you can apply yourself in the comfort of your own home for about $26 – $29 a bottle. You should get a couple of months out of a bottle so very cost effective.
The application may take a few attempts to master doing it yourself to get a nice even colour!
Delivery was very prompt.

One is a spray and one is a lotion, definitely a safe way to have a gorgeous golden glow this summer!

Santorini Fake Tanning Lotion 250ml

AWARD WINNING ORGANIC SUNLESS TANNING SOLUTION

Santorini Sun is the ultimate self tan lotion. It’s an innovative self tan lotion – giving you that luscious, just returned from the Greek islands, sun kissed glow.

Santorini sun is the perfect blend of natural ingredients that will keep skin moisturized, radiant and hydrated throughout the tanning process. It is formulated with organic oils (high in antioxidants) green trea extract, organic herbs, vitamins and natural colors. Our slimming agents go to work while your tan develops. Discover a slimmer tanner you!

Designed for those who settle for nothing but the deepest and darkest tan attainable, without the risks. Slow fading, long-lasting, in a certified organic breakthrough formula. This is the ultimate, red carpet glamour, MUST-HAVE fashion accessory!
 

Lavera Self Tanning Lotion 150ml

All natural paraben-free skin care and makeup made in Germany for over 20 years. Made to the strictest European standards with Certified Organic Ingredients, Lavera is perfect for even the most sensitive skin!

Product Features
Get a safe, natural looking tan without sun exposure! Organic soy extracts provide the active ingredient and are combined with extracts of sugar to deliver a smooth, foolproof application and a natural, even result. Organic jojoba oil, calendula, aloe vera and rose water offer moisturizing benefits and leave skin feeling refreshed.

Special Innovation Prize 2002 Europe.

Directions
Use: For face and body. Exfoliate skin thoroughly and apply as you would body lotion, using light, sweeping movements. Tanned effect visible within 1-2 hours. Can be built up to achieve desired intensity. Remember to use sun screen for outdoor protection. 

[ Information and images via Inspired Wellbeing ]

PS. I found the top one worked the best

What a fool proof way to shed a couple of kilos leading up to Christmas.

When everyone else is putting them on why not take a couple off!!!! 

It’s also another Fantastic FREE application for the iPhone.

My progress in week one was 2kg…. (though I did burn 4297 calories exercising for the week on top of my 1200 calories a day intake!)

Created by MyFitnessPal – Free Weight Loss Tools

MyFitnessPal is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals.

Losing weight isn’t easy – we know. But with a membership to MyFitnessPal.com, you’ll get the tools you need to successfully take weight off – and keep it off. And best of all, everything on our site is 100% FREE. So put away your credit card – you’ll never have to pay a cent….

With a 100% FREE membership you get:  

• The easiest to use food diary on the web -
Track what you eat with just a few clicks from anywhere with an internet connection – at home or at work

• A searchable food database of over 593,000 items -
and it’s growing everyday!

• Your own personal food database -
add your own foods and recipes at any time and access them from anywhere with an internet connection

• Free mobile apps for iPhone and Android -
so you can log your meals and exercise even when you are on the go

• Support and motivation -
from people just like you – Our discussion forums let you learn from others, share your own tips, receive and give encouragement, and make friends.

• A personalized diet profile -
customized to your unique weight loss goals.

• Flexibility -
our system can support any diet like Atkins, the South Beach Diet, the Zone, and more. No matter what diet you’re on, we can help.

What is your BMR?

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Your BMR does not include the calories you burn from normal daily activities or exercise.

Figure out your BMR here

[ Information via My Fitness Pal ]

Today’s exercise was an early morning bike ride from Hervey Bay to Burrum heads which I mapped out with my iPhone RunKeeper free application that I just LOOOOOOVE for all my exercise GPS records and stats!

The 40km ride took 2:20mins with detours through Dundowran and Toogoom followed by a 2km walk to cool down. A triathlon friend of mine that we passed on our ride said to me, “How did you handle the head wind on the way home?”  I replied “Oh not a problem!” …. as we were picked up in my ute (one doesn’t want to overdo the exercise or encounter a head wind, heaven forbid!) We stopped at the Salty Squid in Toogoom for a delicious bacon, eggs and coffee brekkie on the way home!
Definitely a fun exercise excursion to be done on a regular basis…

This morning we decided to give Mt Tibrogargan a go for some exercise as I heard this is quite a hard mountain to climb. Well it certainly was and I didn’t even get past the first rock scramble! It was practically vertical and quite scary with not much to hang on to.

There were some people about 15mertres above me on a ledge and they said if you were having trouble there don’t come any higher as they were concerned as to how they were going to get back down to where I was.

It is quite common for bush walkers to be rescued from this mountain and flown out by helicopter, so common sense prevailed and we decided to come back down and walk around the mountain instead!

That night it was off for some fun at the Sunshine Coast Business Awards held at the University with over 600 attendees. The food was delicious and the event was very well run. There were a few problems with the PA system towards the end but our MC Richard Champion made sure the night flowed and was quite amusing.

Wow how much has this town changed since visiting there as a child!

The trail running / hiking track was awesome with a gorgeous swap and boardwalk plus a lot of soft sand.
There were a few goanna’s on the track and we rescued a tawny frog mouthed owl from the side of the road and delivered it to the local vet which unfortunately meant we ran out of time to find a second trail to run.

I enjoyed some beer and whiting for lunch at the Woodgate Beach Hotel and sat on the top deck with a magnificent view. Definitely a trip to do again.

(That’s not actually Lhotse Face it’s the Khumbu Icefall)

Lukla Airport Oct 2010

Drinking chang (local beer) plus thanking and dancing with our local trekking crew.

Mt Everest ‘Think Big’ Trek 2010

  
“It is not the mountain we conquer but ourselves.”
Edmund Hillary

Next month I am off on what will be one of the biggest life changing experiences I may ever have!  

I’m hoping to completely overhaul my mind, the way I see life and business, develop my creativity, create new opportunities and contacts plus become even more passionate about all aspects of my business, my clients businesses and the importance of a balanced life style. 

I am now appealing to my valued clients for support and sponsorship of my huge task being the climb to Base Camp Mt Everest, a 21 day hike in what I would consider quite exceptionally different conditions to what I am accustomed to. 

If you would like to sponsor my trek any support would be most graciously appreciated …. Please click here for more interesting information about the trek and see how you can help and promote your business.

Gokyo Lakes Associate Sponsors

$ 250 – $ 900 (to date)

       www.jobsmart.net.au                      www.accountingnorth.com.au
          more info here                                         more info here

Now you know why I have been doing so much walking of late!

Well this was a little gem I climbed on the weekend. Wild Horse Mountain is not far South of Maroochydore near the Glass House Mountains. The 360 degree view was absolutely amazing and well worth the short but steep climb! (top 9 photos)

Wild Horse Mountain lookout track (123m) – 1.4km return (Allow 1 hour) Class 3
The lookout is in Beerburrum State Forest, east of the Bruce Highway. Turn off at the Mobil Service Station and drive along Johnston Rd to the lookout. Named after the brumbies (wild horses) that once lived there, Wild Horse Mountain offers a paved track to the lookout from the carpark. Enjoy 360-degree views of Pumicestone Passage, coastal plains, the Glass House Mountains and forestry plantations from the sheltered fire tower platform.

The following day I climbed Cooroora Mountain at Pomona again. This is a fun but hard climb, you feel like you have had a great workout afterwards! This time is wasn’t poring rain … (bottom 6 photos)

This popular mountain walk that rises to 439m is a steep and difficult. Every July the Pomona King of the Mountain challenge takes place and the record is about 20 minutes to the top and back. Allow two hours and that will still be some effort on this steep climb with some loose stones.

On Sunday I ran in the first ever Cane to Coral fun run with some friends.

I came in 3mins under my projected time which surprised me as there were a few long hills and the heat was extraordinary! The temperature in Bundaberg on Sunday was 26.6°C during the day and we were running in the direct sun, no shade nor not much breeze for my 1:27min run. This heat is quite unusual for the middle of winter!

The race was very popular with over 2,000 entrants and was extremely well run and organised. Thank you to all the sponsors (myself included) organisers and volunteers! Especially Neil and Anita! Can’t wait for next years!

This event is organised by cane2coral incorporated with the help and support of many volunteers and sponsors to raise money and awareness for ‘The QLD Cancer Council’ and ‘Bundaberg Surf Life Saving Club.

Now here’s an interesting FOUR hour walk I did last weekend!

The first hour was spent crossing the mud flats at Gatakers and Eli Creek. The waterproof boots had to be removed here as the water was up past the top to our shins. Thongs were also needed for the crustaceans on the sea bed.

We had another water crossing a couple of hours into the walk and ran through this one which was about 10cm deep and our hiking boots kept our feet perfectly dry!

After four hours we finally reached Goody’s Restaurant; it was like a mirage on the horizon. Emma & I enjoyed a couple of beers and a good laugh before being picked up by a friend from Hervey Bay!

This walk is a must do and on low tide only! I can’t wait to do it again!

Sunday morning was so gorgeous at 6am I went for a 3:20min, 15km walk from Enzo’s at Scarness to Gataker’s Bay Boat Ramp and back with a couple of friends along our beautiful foreshore. The weather was perfect and I hadn’t walked around this way since I was a child so there were a lot of fun memories plus I’d forgotten just how beautiful our foreshore is.

When walking on the sand I said to my friend, “Holy Cr#p check out the size of that dogs paw print!!” who was then kind enough to point out to me it was actually a kangaroo foot print …

We made it to the summit of Gataker’s Bay hill which would be approximately 20m above sea level! (For experienced climbers only ha ha lol)

Today we ‘Raced the Rattler’ in Gympie, being an 18.5km foot race against the famous ‘Valley Rattler’ Steam Train.

The train departed Gympie Station for Dagun at 8.00 am with the first 300 runners and the race back to the station began at 9.30am.
There was just over 400 runners in total.
The first runners crossed the finish line shortly after 10.30 am.

We were told the course was a little hilly but I think that was the biggest understatement of the year. The whole course was nonstop HILLS OMG!!!

What a fantastic challenge. We all had an awesome time with some very fast run times!

The countryside was beautiful with some trail running also on the course.

We enjoyed a lovely BBQ in the park afterwards before coming home.

Not long now and I’m off trekking around Fraser Island for the 3^rd time on Saturday 17th July 2010.

The Fraser Island Challenge is a fun walk / run across picturesque World Heritage listed Fraser Island QLD in One Day to raise Money in the name of Australian Cancer Charities.

Unique in that participants can choose their cancer related charity to raise donations for AND it is the first event of it’s size run in a QLD National Park.

From the beautiful Kingfisher Bay Resort & Village to the beach front resort at Eurong 100 competitors follow a course on established tracks (25km) with an extension option for elite competitors around the lake Wabby circuit (total 50km)…. Click here to find out more or register in the event.

Competitors in this event independently raise funds for their preferred Cancer Charity using a custom donation tracker on the event web site, with 100% of donations going directly to the selected charity

Please show your support and sponsor me …

proceeds go to the Queensland Cancer Council.

This weekend it was off to Noosa for my first Half Marathon.

Saturday after picking my friend Emma up from the airport we decided on an impromptu climb up Mt Coolum. The sign says experienced climbers only – 2hr return, well we must be elite athletes to do it in 40mins in our thongs! In hindsight we probably shouldn’t have risked an injury before our big run on Sunday morning.

We did it! Our first ever official half marathon, 21km without stopping!

We had a gorgeous day, leaving from Lions Park at Hastings St to Tewantin and back then a repeat of this.  Race map here.
Emma came in just under 2hrs and I was just over. Official time; Jeanette 2:03:35 & Emma 1:59:49
It was great to see the variety in ages, sizes and fitness levels all trying their hardest and encouraging each other on. This year our name was on our race number so spectators were cheering our names out loud as we ran past.
We burnt 1300 calories each during the run.

Click here to learn more 

What a way to remember all our brave soldiers with a bit of pain ourselves on this Anzac Day, nothing compared to what they endured so that we may enjoy our FREEDOM!

We were up at 4.15am and headed to Mt Glorious in Brisbane. I completed the 25km with Emma in 4:45mins at a fairly steady pace. It was lovely of Ray from Backtrack Adventures to organise the hike (with our friend Chris Rowe) plus come with us. Ray was up at midnight and did the 25km loop in the dark then met us at 6am to do the loop again! (What a Powerhouse!) 

The views were awesome with us trekking in the bush, passing streams and going through rainforest. There were quite a few leeches so take your salt or cigarette lighter on this hike …. none hopped on me fortunately!!!

I also wore my Anzac badge and took up some Australian flags to honour our soldiers as we would miss the Anzac service this year….. what a fantastic hike, I’ll be doing this one again.

Was so much fun!

A big thank you to Enrique for his awesome 2 hour lesson.
We had a fantastic turn out with Zumba enthusiasts of all ages and sizes completing the full two hours!!!

Also thank you to all who attended and sponsored this FUN event! 
I can’t wait for the next one!