Posts filed under ‘Health’

Is it worth it?

Do you ever happen onto someone’s “day” and wonder why they take things so seriously. Or maybe you find yourself exploding over something that doesn’t really matter.

I rounded the corner of the building and there was the scene.

A little boy with mixed emotions in his eyes. A breadstick on the ground and a mother with set jaw and anger on her face. After walking past I heard her say firmly,” I am very angry.” Well duh, you didnt need to say it luv! 🙂

He knew it when he accidentally held the plastic sleeve the wrong way and the bread dropped onto the ground. My heart went out to the poor kid as it was obvious it had been a mistake and couldn’t she have said,” What a pity that dropped,  Never mind, I know it was a mistake.”

 What happened before the event, I don’t know. I am sure the Mum may have had a challenging morning and it might have been the last straw. Is it in perspective for a 4 year old kid though? They just see a bread-stick dropping on the ground and think, “That is worth getting very angry about!?”

Do you see how we can transfer importance on to others through our own frustrations.

I love these life lessons because I too have been there but I was probably taking my ‘venting’ out on an adult.

Write in the comment section and tell me a story of frustrations in your day that you observed or mishandled.

Cheers Tim James


July 15, 2010 at 8:57 am 2 comments

The small disciplines or small errors in judgement!

If you add up the small daily disciplines or errors in judgement then you can see what the sum total is but never till its too late.

It is not the big decisions we make that cause the greatest change but actually the 50 or more small decisions that affect us long term.

If I decide between skipping breakfast (error in judgement) or making time to have some eggs or museli and yoghurt (daily discipline ).

If I decide to watch that evening sitcom or walk the dog

If I decide to call a friend to encourage them to workout with me or catchup to go shopping

If I decide to have the cheesecake or opt for a piece of fruit and some raw nuts

If I decide to spend 30 minutes on the treadmill @ low intensity or spend 8 lots of high intensity sprints.

If I decide to put aside $20 for a rainy day or spend it on that “special”

If I decide to pack my lunch the night before or buy takeaway from the noodle shop

If I spend 15 minutes reading a nutrition book or delve into a romance/drama novel

If I reply to that unanswered email or surf the net

If I add vegies to my meal or opt for that microwave meal

If I take my multivitamin and mineral supplement as preventative or take a pharmaceutical for my symptomatic cold

If I choose a top quality omega 3 supplement or have a mercury contaminated fish fillet

None of these choices are necessarily bad or good but they add up over time to an outcome.

June 9, 2010 at 1:26 pm 2 comments

Anger lessons from Real Life!

Luke and I were driving back from visiting cousin Amelie at Ipswich and as we pulled up at the traffic lights I witnessed the following scene.

Almost in slow motion I saw a sedan bump into a stopped four wheel drive and like lightning a very angry man jumped out the passenger door screaming to the drivers of the sedan (in this case two early twenties females) to get out of their car. They looked very scared and pulled their car over but didn’t get out. (I would have locked my door seeing the state this guy was in) I did not notice any damage occur from this incident but you would have thought the guy was in a Rolls Royce. He screamed to his wife (the driver) to call the cops and that is when the lights changed and I had to move on.

Luke asked me, “Daddy why was that man so angry?” I said some people get angry at little things because they are always angry under the surface. I am  not sure if Luke fully understood me but it made me reflect on how to apply this as a valuable lesson.

1. An incident occured that was unexpected.

2. The people involved were ready to accept their responsibility.

3. There were witnesses who saw the whole event.

4. Any damage that occurred was minimal.

Have you been in a situation where these four points have applied to you?

How did you respond to the unexpected event?

Who was watching you?

Were you willing to accept that accidents can happen or were you willing to own your responsibilty?

In the big scheme was your event one that was really not a big deal?

We can get so worked up about stuff that really doesnt matter. The bloke I observed may have had years of anger issues. He may have even been arguing with family before he felt a rude bump to his rear end. I hope that this story can cause you to reflect on how you control your emotional stuff.

Enjoy life and take a chill pill!

Cheers Tim James

March 24, 2010 at 12:35 pm 1 comment

Principles of Training (Part one)

What are the keys to results based training and how can you get the most from the time you spend working out?

Community, Hard Work, Structure, Consistency, Recovery, Nutrition, Technique! There are many more but we will break these down and talk about how to achieve your goals whatever they are.

Community– a group of two or more people with a common purpose. In this context it is to encourage each other to stay focused on the common goal of improving fitness for whatever reason. Research shows that this is probably the MOST imortant principle of training. So if you haven’t got a training partner- join a small group, boot-camp, class or any environment that is led by a professional.

Hard work– the term ‘working out’ refers to a key. It is WORK. Not riding a bike at the gym while reading a book or talking for 5 minutes in between sets to an attractive person. It isnt a plateau. Every session you should do something you have never done before. A couple more reps, a variation that is a little more challenging, one drop set, the list goes on. Don’t settle for indifferent.

Structure– If you have a gym membership which the majority of the populace do, what do you do when you get there if you are not attending a class?

How do you know what to do with the cardio equipment or the weights?

Do you decide what to do as you walk through the gym?

Structure means knowing all those things and knowing how long your workout should take down to the rest periods and the stretching, the weights used and the reps to aim for. Without structure you are fumbling in the dark looking for the door!

Consistency– It is great to start a program and fire along for 2 weeks then you have a massive party on Sunday night and drink too much waking up with a hangover on Monday. Hmm! You just began the fatal mistake. “I feel too wrotten” you say to yourself. Or you come back from holidays and take a week longer to return. You get a cold and don’t exercise in case you dont recover.

Did you know that mild exercise can help boost your immunity when you are not well? The key is stick at it and dont allow smaller obstacles like parties, holidays, colds, any excuse to suade you from your task of adhering to your goal.

That is all for today! Soak it in and tell me what you think…

Tim James CPT AKI

March 10, 2010 at 11:21 am 2 comments

7 tips on eating for fat loss!

1. Nutrition experts recommend healthy, high-fibre and low-sugar whole foods such as lean protein (lean beef, chicken, & fish), colourful fruits & vegetables (oranges, apples, strawberries, blueberries, raspberries, broccoli, peppers, asparagus, and the list goes on!), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal and rye sourdough bread).

2. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil calls this, “High-Response Cost, High-Yield Nutrition”. Some examples of this approach include, eating a piece of whole fruit instead of drinking fruit-flavoured beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of chips.

3. Nutrition experts recommend eating 6 small meals each day rather than 2-3 large meals. A well-planned schedule will help you achieve this goal. Eat soon after waking up, and then every 3-4 hours thereafter until you go to bed.

4. A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller, more frequent meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue.

5. Avoid overeating or combining sugar and fat within a meal. One easy way to improve your health and lose fat is to stop eating “fast food” and stop drinking soda pop. It’s also extremely important to control portion sizes, especially when eating out.

6. When eating at a restaurant, avoid excess sugar, fat, or oversized meals. Restaurant meals are often too large to eat in one sitting and contain more than enough food for one person. It’s important that you recognise the pitfalls of eating out. Stick with the foods recommended by nutritionists as often as you can: healthy, high-fibre and low-sugar whole foods such as lean protein, vegetables, fruit, nuts, and whole grains.

7. Nutrition experts recommend avoiding “processed carbohydrates” (typically, this includes carbohydrates from a bag or a box). Processed carbohydrates generally provide too many calories and too much sugar. Processed carbohydrates rapidly increase and decrease blood sugar, often resulting in hunger and fatigue.

Let me know what your tips are for healthy eating below!

Tim James CPT

For more tips check out

February 3, 2010 at 4:29 pm Leave a comment

The top six ….. ups to achieve your fitness goals!

  • Wake up– I could write a whole blog on this as it all starts with the beginning of the day.
    Set your alarm if you need to use those horrible things and know what you are waking up for the night before. Plan to be a winner.
  • Get up– This sounds simple but it follows wake up. You must not continuously hit snooze. Once again if you are waking up with a positive mind set then you will be eager to get up and into the day.
  • Eat up– Ok so this sounds really hard (lol) but many people are skipping meals because it is too hard to plan properly. Get onto a healthy eating forum where other people talk about their struggles and surround yourself with people who want to actually make positive changes in their eating habits. And make a plan on Sundays what you are going to eat for the week. Alternatively each night write down the next days rough eating plan.
  • Drink up– Ok not too hard this one but get plenty of filtered water and buy it in bulk if you dont have a filter that removes flouride. You shouldnt pay more than $6 for 10 litres
  • Stand up– Many of you have sedentary jobs so get out of that chair and stretch, walk around and dont sit in the couch when you are not at work. Get into the garden or swim in the pool but enjoy using your body. You could even go and work out :p
  • Show up– There is a saying in AA. Keep coming back! Well we say that too. Just keep showing up to your workouts. Some days you will really feel like piking on it all but if you persist you will be happy you achieved something after that fact.

Look out for the 6 …. ups not to do soon
Tim James AKI CPT

January 20, 2010 at 1:07 pm Leave a comment

5 more ways to battle the Party Season

There are so many challenges at this time of year that many people give up and overindulge because they say it is too hard. Hey, I just met a guy I hadnt seen in a long time who lost 30 kgs over the last few months so dont tell me it it impossible !! ps He is determined!! 🙂

Share a dessert. Why not. It can make for a fun game of fork stabbing besides the obvious eating less rich stuff.


Have one rumball instead of 6. It would be insane to suggest not having any party food unless you are a cover model and have a photo shoot tomorrow. So enjoy the taste and stop at one. Move past the chips and enjoy the white christmas but have one piece instead of 3.


Cook from a recipe book instead of eating out. I find the exciting challenge of trying a new recipe more fun than eating the same old predictable burger and you actually know where the food is coming from. You know what the basic calorie content is and have a choice in adapting the recipe to suit your choices.


Ask for the salad dressing in a side dish and dip your fork in it. Often women will order salad as a healthy low fat option but the hidden salt and calories are in the dressing. By dipping the fork you get a real taste without the drowned, soggy lettuce at the bottom of the bowl!


Drink water between your alcohol. It will fill you up faster, which satisfys the thirst craving and will dampen the toxic load the alcohol is having on your allready assaulted body from the festive overload.

Have a safe and merry Christmas

Tim James CPT AKI

December 23, 2009 at 2:22 pm Leave a comment

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