New Challenge!

So the scales on Friday said I had lost 9 kilos so far. Today its back to about 7.5kg after the first Grand final weekend. Going to work hard this week just encase it gets worse next weekend ;)

Friday I found myself so motivated that I decided I now needed something to keep me on track. When trying to lose weight I don’t focus on the scales. More so on making clothes fit better or exercise goals. Originally I was right into running but after I did a 55km Ultra Marathon I lost a little passion for it. Now I am motivated I want to train for something with a little more variety.

I have decided to entre next Aprils Marysville to Melbourne Multisport Challenge.

“ Starting in Victoria’s regional heartland in the main street of Marysville, this lung busting 155km event will involve 2 trail runs, 2 road rides and 2 flat water paddling legs as competitors make their way along this gruelling, but oh-so scenic course to finish in the heart of the metropolis at Yarra’s Edge at Docklands. Along the way, participants will run through the beautiful Yarra Ranges with its towering tree ferns, cycle through Kinglake and surrounding towns on spectacular roads providing awe inspiring views of the city and then paddle on the serene Yarra River past iconic landmarks like the Studley Park Boathouse, Federation Square and Southbank to an emotion filled finish line in the centre of Melbourne. “

The challenge will include;

• 19km Shotz trail run
• 50km Chum Creek road ride
• 40km 2XU road ride
• 15km Salomon trail run
• 15km AYUP river paddle
• 16km Yarra’s Edge river paddle

The event is to raise money for charity so I urge you to check out the website. I am not sure if entrants need to raise money so If you wish to make a donation let me know and I will keep you informed. I will be posting my training and updates and will need all the support I can get.

I have already worked out my first 5 weeks of training from today. In that time I need to keep up the Pilates for my back rehab, learn how to ride off road and also learn how to paddle long distance. Shouldn’t be too hard.

One thing is for sure, I am looking forward to the next 6 months of training and the big challenge on the day!

Andy

www.MarysvilletoMelbourne.com.au

Favourite Slow Cooker Meal

Id like to share with you my all time favourite slow cooker meal.  It might not be the healthiest meal ever but its not that bad either in small doses.

SPARE RIBS WITH BEER AND BBQ SAUCE

Ingredients;

·         1.5kg pork/lamb spare ribs

·         ¾ cup of beer

·         ¾ cup of bbq sauce ( I love Smokey bbq sauce for this meal )

·         2 tablespoons sweet chilli sauce

·         1 tablespoon Worcestershire sauce

·         1 tablespoon honey

·         2 spring onions thinly sliced

·         2 garlic cloves, crushed

·         1 tablespoon corn flour

Liv and I love heading to our local Asian market in Springvale now and then to stock up on meat and seafood. They sell beautiful straps of pork and lamb ribs. We cut the ribs into either into double or individual ribs. The smaller the portion the easier it is for my band! Trim away any excess fat.

In a large bowl combine the beer, bbq sauce, sweet chilli sauce, Worcestershire sauce, honey, spring onion and garlic. Season with Salt and freshly ground black pepper. Add the ribs and thoroughly coat them in the sauce.

Transfer the ribs and the marinade to the slow cooker. Cook on high for 4-5 hours. After 4 hours check to see if the ribs are tender but the meat should not be falling from the bone. If necessary, continue to cook for the extra hour.

Using kitchen tongs, remove the ribs to a side plate and cover to keep warm. Mix the cornflour with 1 tablespoon water and stir into sauce in the slow cooker. Cook on high heat for 5-10 minutes, stirring, or until the sauce has thickened.

Serve the ribs piled onto plates and spoon over some of the sauce.

Great with mash potato or some braised red cabbage.

This recepie for braised red cabbage is from Pohs Kitchen and is awesome. I love her food.

Check out http://www.abc.net.au/tv/pohskitchen/

Ingredients;

• 500g red cabbage, central stalk discarded and shredded finely
• 25g unsalted butter
• 2 tbs apple cider vinegar
• 1/3 cup water
• 1 tsp sugar
• ½ tsp salt
• Freshly cracked black pepper

Combine all ingredients in a medium sized pot and braise for ten minutes or till cabbage is tender but still has a bite to it. Season with salt and some black pepper.

ENJOY

Andy

Slow Cookers......mmmmmmm

Do you struggle to eat meat?

Do you own a slow cooker?

If you answered yes to the first question and no to the second then you are missing out. Everyone who has Gastric Band surgery should own a slow cooker. Your surgeon should give one to you as part of your program! My mum has used them for years so it was no revelation for me. It is however amazing to hear how many people have never used them and just how much they enjoy them after they get one!

Olivia and I love putting dinner on before we head to work in the morning. Our favourite is simply to put some diced lamb in the pot with some onions and carrots and pour over a simple packet mix sauce. There are special slow cooker packet mixes now but you can even just throw in a simple French onion soup packet mix if you have one in the pantry.

When we get home you open the door to a house that smells amazing! It takes us 5 minutes to cook some cous cous and dinner is ready to go. Its especially great through winter. In summer we tend to cook on the BBQ more but we still use the slow cooker once a week.

The cheaper cuts of meat cook and taste the best so you can save some money also!

Enjoy

Andy

14 days and still not better!

This cold has been around for 14 days now. This is so not fair. I am so motivated at the moment to get fit and healthy. After 2 weeks since my last adjustment I had lost 6 kilos, my jeans are fitting so well they are almost 2 big. I haven’t felt this for a few years and had forgotten how exciting and motivating it is.

A naturopath at work has had me drinking a wonderful mix of garlic and god knows what else three times a day. That hasn’t worked. I have been drinking my vital greens and vitamin C everyday and that hasn’t worked. I have been through a full packet of Sudafed and that hasn’t worked. I took some half days off to rest and even that didn’t work! I am starting to get pretty pissed off.

All I want to do is get healthy and get back into exercise. Is my body trying to tell me something? Well my mind is going to tell my body what to do! Get well and recover so I can continue getting you in better shape!

Inspired!

I have been inspired. Since announcing the return of Band Camp next year I have received over 200 wonderful emails. Some of the emails have been very inspirational. So much so I have decided to enter a team in the 5.7km Asics run at this years Melbourne Marathon Festival on the 10^th of October. The team will be registered in 24 hours. I’d like to see bandits of all shapes and size come down and have a go. You can run, walk or crawl it doesn’t matter. It’s all about having a go. So what are you waiting for? Oh yeah the details!

Once the team is registered ill put more info up on how to join!

Frustration!

I am so sick of this cold. I’ll admit I am a big sook but a cold with a Band is not nice. I basically have had trouble eating everything and even drinking some fluids. I don’t see any point in going to have some fill taken out only to have to go back in a couple of days when I am feeling better. 7 days is about 3 too many for a cold.


Tuesday is my weigh in day but I kind of feel there is no point. I have done no exercise for the last 7 days and have not been eating right. So any result either way is hard to explain.

Take note body... If you do not recover by tomorrow morning I am going to get very angry with you !!! All I want to do is eat healthy and exercise. The Melbourne weather is finally getting better and I want to work on my summer body before summer gets here! ARRGGGGGHHHHH

Australians are getting bigger

Great Reading From http://www.australiasheathyweightweek.com.au/

62% or more than 13 million Australian adults are overweight or obese, and 25% of Australian children are overweight or obese.

We gain weight when we eat more energy (kilojoules) than we use up through exercise or activity. Eating and drinking foods and drinks that are high in kilojoules or eating large amounts of food as well as being less physically active leads to weight gain.

There are lots of weight loss fads and gimmicks out there but in reality most people that lose weight from these types of diets regain their lost weight quickly, actually dieting themselves bigger over time.

Successful weight loss needs a life-long commitment to a healthy lifestyle, including eating healthy foods and keeping physically active in a way that you can maintain and enjoy.

Harder to eat when you have a cold?

After almost making it through winter without a getting a cold I have been hit just when I was feeling the best I have in months. The most annoying thing is not being able to work out. However I have noticed its even harder to eat certain things while having a cold. VOTE ON THE SURVEY ON EATING WITH A COLD.




One thing I am worried about is back when I have my band filled I did struggle to eat fruit and veg. Now even though I have my vital greens supplement everyday and multi vitamin I don’t think you can make up for gold old fashioned fruit and veg.



Fingers crossed I can stay up and about whilst having a well adjusted band!



Anyone that says weight loss with a band is the easy way out has no idea!

Best Weight Loss Work Out

My favourite weight loss training is Interval training. It allows you o get your heart rate up and keep it up.
Walking is just about as good as it gets for most people and it works. However if you are looking to smash through a plateau and take it to the next step or move the weight a little faster then give this a go.

SCOUTS MARCH


The scouts march is something I have been doing and showing clients who want to lose weight or just get fitter for years. It’s also great for people who are ready to start running.

Turn your walk around the block into an awesome interval training session that's going to melt the fat away and make you fitter.

BEGINNERS

Slow or normal pace walk from one power poll to the next then faster walk to the next power poll. Continue alternating between fast and slow for a work out that’s going to get your heart rate up higher and keep it there for longer resulting in a better work out.

ADVANCED

For those who have lost weight and are looking to start running this is the perfect way to get started. Start with a running pace so slow you could walk faster. You need to get used to the motion of jogging and you need to learn to control your breathing. The second you are out of breath you are going to stop. Chose a pace that gives you a good work out, gets you sweaty but not out of breath. Follow the same routine with the power polls.

Walk / Run / Walk / Run

VARIATIONS

Once you are a super fit running machine you can start to challenge yourself by doing the following patterns with the power polls.

Run / Run / Walk / repeat

Run / Run / Run / Walk / repeat

Sprint / Walk / Run / Walk / Sprint /Walk / Run



If you have any questions on this please email me at;

Andy.spalding@tsic.com.au

Enjoy,



Andy

No I dont want 2 for 1!

I am so sick of service stations trying to up sell products like soft drinks and chocolates. Or even worse when they point out what chocolates are on sale. It took me years to get the autopilot switch removed from my car that drove me into any service station I passed to grab a drink and a little something to nibble on!


So now that I only go into them to fuel my car it’s hard to get in and out without the staff trying to fuel me with crap food and drinks! Just let me pay for what I want and If I want a bloody chocolate I’m quite capable of getting it myself. If I want one bottle of Pepsi Max I only want one bottle! Funnily enough the two local staff members from different stations that can’t wait to offer me these deals are both morbidly obese.

How many people trying to lose weight have a problem with saying no or stopping themselves from having more? Now yes you need to have some will power to lose weight but this just isn’t helping!

BACK OF SERVICE STATIONS!

Vote on the poll and let me know what you think about this topic. Is it a problem or am I just too touchy ;)

Andy

Here we go.........

So I have finally started a blog. After initially losing close to 60 kilos I got so caught up with starting my own Personal training business that I didn't have much time for telling my story. Its 5 years since I had Lap Band surgery and lost my weight. In that time I found love with my now Fiancé Olivia, started 2 successful businesses, had to learn how to deal with attention I had never received before, spent thousands of dollars on clothing ;) and even had a little media attention.




I also achieved things I never thought possible like running half marathons and even a 55km Ultra Marathon. Everything was easy and moved so fast.



Things started to slow down 12 months ago when I became a part owner of a large Personal Training and exercise physiology business. It has demanded so much of my time that I haven’t done anything for myself and worst of all put on 15 kilos. I have also devolved a lower back problem that means all I can do for 3 months is walk and Pilates. So now its time to get serious and get back to a happy and healthy me!



I still have a wonderful opportunity ahead of me and I have renewed motivation for MYSELF! What good am I to others if I am not looking after myself!



I am going to use this blog to share my stories, my experience of 5 years with a band, my favourite meals, my work outs and experience as a fitness instructor. I have much to say and love to help others.



I'll even try to do this regularly!



Andy