Getting fit and fabulous at the gym...it's not scary at all.

So, I joined the gym.

And as I write this blog post, most of me is aching....but in a good way.

 Yesterday I had my first PT session with Graham at Genesis in Wantirna.

This is the first time I've been a member of a gym and although I was looking forward to it, I was also freaking out a little....

OK, a lot.  

You see, I tend to worry about things, silly little things like making a total idiot out of myself. 

But everyone was very nice and friendly (must be those endorphins) or just the fact that they were nice and professional and didn't make me feel like I shouldn't be there.

You'll be happy to know that I didn't break or damage anything...did I tell you clumsy is my middle name?

I have a 12 month membership and I'll be blogging about my experience on a regular basis here on the blog. 

I was looking at the Genesis website and the classes on offer are impressive...I hope to try them all (except the kids class....which the pickles want to go to) 

I hope you drop by again for an update or to see if I fall flat on my face...photos next week....lol

If your thinking about joining the gym and want to give it a try for FREE, go here

See you soon

Disclosure: This gym membership was provided for editorial consideration and hopefully for me to get fit and lose some kilos. 3pickles has no affiliation with any companies mentioned and has received no remuneration for posting this review. All opinions are those of the author. This is the only time that I'll post this disclosure as I'll be blogging about my gym experience from time to time over the next 12 months.... just note that all my experiences will be real ones and all opinions will be my own. I will not be responsible for any nightmares you may have over any scary photos of me working out....you have been warned. x Marnie

Active Boys: Getting them to like being fit

While I'm still having my mini break, Adrian Rodriguez has kindly offered to do a guest post for me, about one of my favourite subjects....getting boys active. I hope you enjoy.

Anyone who has had a son (or has met a boy) will know that they generally tend towards one of two things: staying inside all the time, or going outside all the time. If they spend all their time outdoors, that’s great: although you probably won’t see them very often, at least they’re keeping their bodies active. If you have a boy that likes to sit on his computer all day, however, it can be a mission to teach him how to keep active and healthy.

This doesn’t have to be a chore, but it’s important that your boys enjoy keeping active from a young age – it’ll benefit them for their entire lives. Here’s a few ways to get your boys to like being fit (and as a bonus, you’ll probably get fitter too!).

Motivate Them!

Like with anything else, in order to enjoy something and succeed in it, you have to have to want to do it. That’s why, before interning your son into a boot camp or forcing them to accompany you on your early morning runs, you should plant the idea into his head that exercise can be fun and rewarding. By allowing him to want to exercise you’ll save yourself a lot of argument, tantrums and every other problem a parent faces when trying to force their child to do something they’d rather not do. 

Take Them Out

Buy a basketball, a soccer ball or a football and take your kids to the park. Teach them the rules if necessary and play a friendly match as a family or invite your child’s friends. Ease them into becoming active by doing something as a family perhaps once a week. If there aren’t enough people to have a fun match of a team sport, take them bike riding, swimming or to a tennis court. It doesn’t matter what you do, but taking your child out, participating with him, slowly building a routine and love for exercise or sports is the most effective way to get them to voluntarily become active. Don’t plunge your child into an intense routine or you’ll turn what should be a fun and rewarding experience into a burdensome chore: just casually start becoming more active.

Enrol them into something

Once your child is somewhat used to being even a little active, you should consider enrolling him into organised sport or lessons. Team sports are great because not only do your children become active and enjoy it, but they learn important social lessons like sportsmanship and being part of a team. Team sports like basketball or soccer also encourage healthy competitiveness which gives children ambition and a will to improve. An alternative to team sports is lessons. Swimming or tennis lessons are fun and rewarding. Where team sports are rewarding when you score, defend or win against another team, lessons reward progress. Learning and perfecting a tennis serve or freestyle can be equally as rewarding beating an opposing soccer team. If you still have no luck, try something a little bit more innovative or adventurous, like dusting off the surfing fins and taking them to surf lessons.

The younger you start to encourage your son to become active, the more effective it will be. Sports offer the same thing as video games: playing with friends, the ability to hone and improve your skills, a competitive environment and the thrill of winning or perfecting something. Appeal to these aspects, and there should be little problem.

Adrian Rodriguez is a freelance writer and university student whose mother made him love sports from a young age – she didn’t like buying loaves and loaves of bread to feed him, though! Guest post brought to you by FCS

3pickles received no compensation for this post.

GIVEAWAY to get your heart racing!!

this giveaway has now ended

Hello & g'day lovely readers.

Do you feel like a giveaway?

OK then.

The fabulous people at Australian Fitness Network are kindly giving one of my readers one of these.

Polar FT4M (in orange) Heart Rate Monitor (RRP $129)

·         Shows when you’re improving fitness based on your heart rate

·         Displays calories burned

·         Comes with comfortable textile transmitter and coded heart rate transmission to avoid cross-talk.

How awesome is that??

Australian Fitness Network is the leading source of information, education and events in the fitness industry. Having trained thousands of Personal Trainers and Instructors since it's inception in 1987, Network is widely regarded as the leader in personal trainer courses in Australia

How to enter this game of skill.

1. "Like" my 3pickles page on Facebook or follow me on Twitter

2. In either the comments section on Facebook , in a Tweet or here on the blog answer TWO questions.

 a. What year was the Australian Fitness Network launched (hint..it's on their website (go here)

AND 

 b. What get's your heart racing??

3. Share the post with your friends....It's that simple.

I'll choose what I think is the funniest/most creative answer to win.

The winner will be announced on this blog in 2 weeks (August 24th, 2012), so come back and check.

Australian Fitness network will send the prize directly to the winner.

Good Luck!

How to lose 16 kilos

I'm pretty excited to to tell you that (so far) I have lost a total of 16 kilos!!! woot woot!! It would have been more but I've had a few stops and starts that have thrown me, including a hospital stay and a fall from a ladder. I'm perfectly fine now, so I'm back on track and have my sights set on losing another 10 kilos. I couldn't have done any of this without the guidance & support from my personal trainer and friend Elizabeth Kalabakas..you'll never know how much you have done for me...thank you, thank you, thank you. And of course, thank you to Mr3P & the pickles for their support...it's so important to have the people around you to be supportive....cos it's not easy to change habits and to get them to join in. My family have embraced this new lifestyle so much that Mr3P has also lost 10 kilos!! Well done.

I'm still a little shy to post full length pictures of myself, but as soon as I hit my next mini goal (which is 5 kg), I think I'll do it then. In the meantime I'll show you some headshots as my family and friends tell me they see it in my face too.

So, here's how I did it.

"Now, I love to cook from scratch, but I'm trying to make this weight loss as easy and convenient and simple as possible."

The food:

• my daily food intake is based on 1200 calories a day. 
• 3 main meals and 2 snacks.
• No carbs at dinner
• And finish eating by 6pm...no exceptions

"If you go to bed a little bit hungry, you know you've done the right thing"

The exercise:

• I did 2 PT sessions per week with Elizabeth, but that was for toning and not weight loss. She gets into your head and gives the best advice about diet and lifestyle changes...that's where the weight loss comes in.

• I get on the treadmill and walk/run for 1 hour ever day (when I'm being a good girl). This speeds up the weight loss incredibly and improves your cardio fitness. If you want to know how to choose a good treadmill for your needs, you can read about that here. *Make sure you get a doctor's check up before jumping on this beast, or before starting any weight loss journey!!

What I eat on a typical day: (Mr 3P eats pretty much what I eat too, but he'll have a larger portion)

Now, I love to cook from scratch, but I'm trying to make this weight loss as easy and convenient and simple as possible, so a lot of this food (still healthy) is straight from the cupboard or freezer. It's a short term thing to get the weight off, while still eating healthy meals. I'll get into cooking other meals in later posts.

Breakfast:

Coffee

I love the Body for Women Shaping Protein for Women (especially the chocolate flavour) 

Mr3P likes the BSC Hydroxy Burn Pro

or

1 sachet of porridge made with water and a splash of skin milk. I mainly use the Oats sensations from Aldi, but you could use any brand. The sachets make it easy to measure and stay on track.

Snack: 1 piece of fruit...I usually have an apple (a BIG one)

Lunch:

I usually make a wrap with flavoured tuna, a little bit a cheese and some sweet chilli sauce. Or my pizza wrap (recipe here).

Snack: a small tub of yoghurt and a coffee.

Dinner:

Meat, chicken or fish with steamed veggies and sweet chilli sauce. I love the Salmon portions as they are super easy and taste fantastic...I get mine from Aldi (I shop there a lot...lol), but I've seen similar in the Coles and Woolies. You could but it fresh too, but I need the convenience of frozen or I'll stuff up. I would eat that every night, but I feel I need to have a bit of red meat now and then.

Finish eating by 6pm. 

I drink water with all of my meals, but I've always done that.

I like to have a Coke Zero after dinner to curb any sugar cravings I might have. But make it only one per day...you don't want to start any new addictions, do you?

So that's it...simple eh? 

When I follow this diet I ALWAYS lose at least 1 kilo per week...ALWAYS. 

And that's even when I didn't exercise due to a "bowling incident". 

Now I'm off to have my porridge..
till next time.

Disclaimer

The owner of this personal blog is not a registered dietitian nor a medial practitioner and her advice should not be taken in place of your own personal health care provider. All material posted on this blog is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

What to look for when buying a treadmill.

I've been asked by quite a few people lately about what to look for when choosing a treadmill to buy. My initial response.."Um, I dunno..."...cos, I don't have a clue.
So I asked my lovely PT Elizabeth, who kindly put me in touch with her good friend Rob Campbell from Crazy Cheap Fitness.
Rob was very kind to do this guest post for me. It is quite detailed, so if you're serious about getting a treadmill, then read on...

Guest Post by Rob Campbell, www.CrazyCheapFitness.com

Range:

The range of treadmills on the market is large and can be quite confusing. Very simple manual or magnetic treadmills (ie: no motor) can be purchased for under a few hundred dollars. These are not motorised and off the most basic and simple treadmill features. Usually they are quite compact and have a very simple computer.

Motorized walking machines up to $700 price range. These are the next level up and normally offer motor sizes up to about 1.5HorsePower (HP), speeds up to 12 or 13km/hr, manual or no incline and a basic computer with hand contact heart pulse, selection of programs with speed, time, distance etc. For Crazy Cheap Fitness this has always been a huge selling range for us as they offer the safety and ease of use of a motorized treadmill, in a compact/affordable package while still being able to do a jog if required. negatives: Usually small deck sizes and small motors can wear out with heavy use. Also, weight rating of these machines are typically only up to 100kg.

Then you get the largest range of treadmills: The home running treadmill market. 

Price range is typically $1000 to $3000

Running machines should have at least a 2HP DC motor (continuous duty, not peak duty - the specification plate on the motor will tell you the rating of the motor if there is any confusion). speed range at least 16km/hr, Motorized incline - 10 level is fine, Running belt size of at least 450mm wide by 1250mm long, Hand contact heart rate system, Good sized computer with bright display and a decent selection of programs. programs automatically vary the speed and incline over time and offer interval training, hill training profiles etc. great for keeping treadmill workouts interesting.

Budget running machines around the $1000 to $1500 mark should offer all of the above features. Maximum user weight ratings of at least 120kg are typical in the budget end, but look for a weight rating of more than this - up to 150kg if possible. Fold up deck design is also very handy for moving the treadmill or storing it away when visitors come over.

A more feature packed home running machine may have a 3HP motor, Speed range up to 20km/hr (although I don't know many people who will do 20km/hr for long), Big running belt 500mm wide by 1400mm long and built in heart rate monitor/receiver system. These are much more accurate than the hand contact pulse system. Expect to pay $2000 although there are deals out there if you shop around. We do a machine with many of these features for only $1300.

The last significant range of treadmills is the commercial treadmill sector with prices in the $10's of thousands of dollars (yep). These are big and heavy duty and designed for non-stop gym use. The specifications usually reflect this (and the price too).

these machines usually offer AC motors as opposed to DC motors used in most home machines. Oversize & reinforced decks, big strong frames and solid computers with hardy buttons are standard. They are very big, very heavy and not designed to be moved around the typical family home. many commercial gyms and Personal Training Studios hire/lease these machines under lease/service agreements. popular commercial brands include Life Fitness, Techno Gym etc.

Things to consider before buying:

So when considering purchasing a treadmill for home use, it helps to think about the following before starting to look around at deals:

1. Who is going to use the machine? Mum only or will the 15 year old most likely use it too
2. Will the user of the machine want to run fast, jog only or walk only or a combination of all?
3. What is the maximum user weight of the heaviest user?
4. Are any of the users particularly tall?
5. Budget?

The above information should then steer you to a particular treadmill range and will allow you to refine your search more to models with particular specifications that suit your needs.

Many users over 100kg, even if they only wish to walk/jog, are usually forced to get a running machine that can handle 120kg plus, simply because the small machines are not rated over 100kg.

Particularly tall people have few options but to purchase a large running machine with oversize decks because it is not practical, not mention unsafe, for them to try and walk/run on small decks with small belts.

This is my PT Elizabeth...ain't she cute.....

Must haves:

Regardless of the treadmill range you are looking at, be it a walking or running machine, the following should be non-negotiable "must haves" for any home use treadmill:

• Emergency safety cut-off key that disables the machine if the key is disconnected should the user fall. Also comes in handy when little ones are around and you don't want them to use the machine.
• Quick speed buttons (and quick incline buttons too if applicable). saves you hammering away at buttons.
• Don't buy a treadmill with a motor size of less than 1.5HP.
• Fold-up design. it's very hard to move/relocate a treadmill if it doesn't fold up.

Optional luxuries/Wish list features:

Keep a look out for the following:

• User definable programs. these allow you to set and save your own programs and user information and then come back to it next workout.
• Built in heart rate monitor/receiver system - they work with a chest strap and heart rate information is wirelessly transmitted to the treadmill computer without having to place your hands on the contact sensors. Much more accurate than the hand sensor system although wearing a chest strap can be uncomfortable for some.
• suspension system. Most treadmills have a fair bit of give in the deck and the majority of people find this level of cushioning acceptable, however you can get treadmills with suspension systems that reduce stresses on legs and joints.
• Built in TV and audio

Buying New versus a Secondhand Deal...

Honestly, buy new and make sure warranty is comprehensive. No point getting a deal off ebay then not being able to get a part when it breaks down in 6 months or worse, having to send the machine interstate at your cost. Consider buying second hand very carefully. If the machine is close to new and warranty is transferable/will be honoured under new ownership then this would be one example where secondhand is OK. Treadmills require maintenance and servicing to keep them in good and safe working order. Always read and follow all maintenance procedures detailed in owner's manuals or contact us and we can put you onto some exceptionally good technicians who can help you in this regard.

Happy shopping!

Be Inspired

 Need a little inspiration?

Feel like giving up on your goals?

I've had a bit of a hard week and just at the right time and friend of mine shared this with me on Facebook.

Now I want to share it with you.

Please leave a comment if you felt inspired by this today. 

Thanks Ava from Picket Fence Fancy.

Weight loss apps to help you get fit & healthy

The best websites, iPhone and iPad apps - {a guest post by Alicia}

There’s no denying that I’d be completely lost without my Apple laptop (on a great Flexirent plan) my iphone and ipad these days. I am usually seen with at least one of these life-enhancing gadgets in my hands. I am often asked what my favourite apps are so I thought I’d compile a list to share with you of all the apps that I use daily and find particularly useful. There are simply too many to discuss, so in this post, I will focus on my go-to health and fitness apps. 

5K Runner: couch to 5K workout

Before this app, the thought of exercising at a pace faster than a power-walk baffled me and I’d find myself in fits of sweats with my face between my knees attempting to jog to my mailbox. This app is pretty amazing if you want results quickly. The app is designed to get you off the couch and running 5kms in eight weeks. If you can afford to do 35 minutes of exercise, 3 times a week, for 8 weeks – you’ll be effortlessly gliding through a 5km stretch. It uses walk/run/walk interval training and the voice markers offer guidance and encouragement. It gets my thumbs up.

CalorieKing:

This clever little app is an eye-opener! It features a database of over 22,000 Australian food products and has become my nutritional information bible. Start making healthier choices today and count yourself skinny.

My NetDiary:

This food and exercise diary was rated best iPad diet app of 2011.  This little gem allows for easy yet meticulous diet tracking and is a tsunami of information on all things health. It records how many hours you sleep, how much you exercise, what you are eating and it approximates your weight loss goals. Whilst the very concept of a diary relies on a higher level of effort by the user, this app has been designed to make it minimal- their huge database begins its search as soon as you begin typing.

Bupa Fitness: 
Another app that I have recently stumbled upon is this great little ditty. Established by Bupa Health Insurance, this app is a free-for-all fitness guide that begins with multiple tests to get you started, personalising your training and assessing the areas that need the most work. From there, it designs a four-week plan for you with detailed and diverse workouts, featuring video demonstrations and step-by-step guides. Another great feature is the progress tracker – your eyeballs will dance as you view your results, quite literally on screen (as well as off!)

Hope you’ve enjoyed our top picks for all things health and weight loss. With a plethora of support in your pocket, or your handbag (or wherever you keep your contraptions), weight-loss goals just became that little bit more achievable.

Author bio: Alecia is a tech-savvy news and current affairs addict, a tea drinker who holds daily devotions to her shrine of assorted gadgets and pieces of technology. She doesn’t know where she’d be without her Apple laptop, or the Flexirent plan she used to get it!

**This post was brought to you by Flexirent.