Tuesday, December 16, 2008

The Journey from Head to Heart

As I strive for personal bests in many areas of my life, I have realised how important that we not only enjoy the journey but are heading in the right direction. With the influences of family, friends, work, society and media it is sometimes challenging to hear the still guidance of our inner voice above the noise.

An inspiring quote is "the longest journey a man must take is the 18 inches from his head to his heart". At times I have felt I am living someone else's dream, forcing material items into my life or opportunities that completely do not resonate but hoped they would make me look good.

Taking time away from the noise, having as much fun as possible and connecting with nature has led me so much closer to my heart. My wish is that I connect with people from my heart in all that I do, loving each brother from another mother and living an authentic life according to my purpose and values. Many times I feel vulnerable, but so connected with the people in my life. Letting go of the need to impress and surrendering to something greater has had enormous value. Lately I am experiencing so much serendipity and blessings and am truly grateful.

I will still step up to master each area of my life, doing this now from a place of gratitude, love, certainty and presence - or simply living from my heart.

The warriors of Sparta knew their life mission, had love for each other and fought with passion. As the clock rolls forward and I visualise celebrating my 120th birthday I am grateful to know that I did what God put me in this world to do. As the year draws to a close this is a perfect opportunity to reflect on the year that was.

Wednesday, November 19, 2008

Are we poisoning ourselves for the illusion of looking younger?

Its common knowledge that the majority of us want to continue looking younger for longer. Within the media there is numerous products claiming to give us "rejuvenated", "anti-wrinkle", "lushes", "supple" skin through the use of the advertised product.Have you ever consider what the contents actually are? Ever attempted to read the ingredients label? I challenge you for next 24 hours, what ever skin product you use, may it be your shampoo or conditioner, face products, to deodorant, toothpaste or even soap - to inspect the ingredient list before use. Majority of the ingredients will be disguised by their "scientific name" - so for your benefit i've included this link http://chloewehlow.mionegroup.com/en/toxicfor you to decipher what the ingredient is. The most common based product used is Mineral Oil, found in moisturisers, sunscreens, and makeup; and Mum's be aware - J & J Baby Oil is 100% mineral oil, therefore baby's are being coated in petroleum. You maybe wondering why? Because it is cheap for the manufactures!Numerous cases have been reported where a child has orally consumed skin care or house hold products, and became unwell and some in some cases, children have even passed away. This company claims their products are so natural you could eat them! It is very important to be aware that whether or not that product is swallowed (i.e toothpaste/mouthwash) or may it be placed on your skin (i.e sunsrcreen or creams) the product is absorbed by the body (i.e the blood stream). Therefore these toxic ingredients do enter your body's cells. Exposing yourself to toxic chemicals does increase the free radical damage to your body, and increased free radicals is known to lead to chronic diseases, i.e.cancer, stroke, diabetes, heart disease, alzhiemers, etc - as announced by the WORLD HEALTH ORGANISATION. Don't forget increase free radical damage does increase the rate of aging. Recommended Reading1. Gorgeous Skin in 30 days - Erica Argyle2. The Chemical Maze - Bill Statham3. Chemical Free KidsFeel free to contact me via email, or mobile 0414850460 - if you have further questions. If you are on a quest, as I am, for longevity - ensure that you are decreasing your exposure to unnecessary chemicals/ toxins and hence free radicals. and increase your antioxidants with fresh fruit and vegetables and supplementing your diet with a whole food supplement.Enjoy your day,Chloe xo :-)

Tuesday, November 4, 2008

How can you measure the value of a man?

This is an extract from a book given to me by my sister, and found today whilst cleaning up. I flicked open the book and came across these magic words.


The measure of a man is not found in the things he owns, what he's saved for retirement, or even his accomplishments....

The true measure of a man is found in his faith, and his heart, the friends who stand by him, the strength he displays under pressure.

It's found in his willingness to reveal vulnerability, in the truth of his words, the genuiness of his life, his unselfish actions, the values he lives by...

Determine the measure of a man not by admiring his trophies, or comparing him to other men either weaker or stronger.

Determine the measure of a man by how much you trust him and believe in him, and by how much his life enhances yours

Tuesday, October 21, 2008

The Superhero Party

For everyone who attended a huge thankyou for the best birthday ever!!! WOW is all I can say

The Phantom was amazing both in costume, and photography

Check out http://www.flickr.com/photos/7755361@N06/sets/72157608160303972/
for some pics.

We had commandos, James Bonds, The Matrix, spiderman, the original Superman and Lois Lane, greek goddess, raw food superhero, skins superheroes and so many more. All in all it was a fantastic opportunity to catch up with everyone, and release those inhibitions while wearing lycra and underpants on the outside. Our condolensces went to spiderman who felt underdressed with no underwear to be seen. Sorry Peter!

A huge thankyou to Joyce and Pat for setting up, hosting and cleaning up after this awesome event. I felt so loved and fully expressed and look forward to many more Brocktobers to come

Thursday, October 16, 2008

18 Tips to be Fit and Frugal C/O Scott Sonnon

1. Bundle up and ride your bike to work. 2.
Take a change of clothes and a toiletry bag, and you’ll look beautiful AND feel great and proud of yourself!
3. Take the stairs. Yes, even if only for one flight.
4. Park at the back. Don’t burn petro cruising the parking lot waiting for the front row.
5.Play with your kids. Yes, you DO have childcare: YOU! Don’t use them as an excuse to not exercise. Play tag, tackle, wrestle, ball, tickle, tumble, and jump.
6. Save a dog at the SPCA, and take puppy for a trot. Or ask your neighbor or friend to let you take theirs for a run.
7. Empower yourself at home. A home exercise tool like the Clubbell has been the choice of people around the world for thousands of years. With less than the price of 2 months at a gym, and keep it for the rest of your life.
8. Close the blinds and dance for 20 minutes. Or don’t close them and laugh with your neighbors as much as they are.
9. Take the first step! The 1st step of your house or apartment is a great exercise opportunity. 10. Step up and down as fast as you can for one minute; rest 60 seconds, and repeat 10 times. Hold a heavy bag while doing it.
11. Can the weights. Or rather, use your canned goods in a sturdy bag as a sandbag to climb stairs, do squats, lunges and side lunges.
12. Clean up your own mess. You don’t need someone else to do your housecleaning or yardwork; plus, it’s a great exercise opportunity!
13. Ask the boss. Email your employer if you can have some free space to exercise on your break, even with your co-workers.
14. Organize a pick-up game of basketball, baseball, or touch football.
15. Water is cheaper than sports drinks… and WAY better for you.
16. Glad grads: check out if any of your local gyms offer discounts to college alumni or grads.
Insurance break: some employers get insurance breaks if you use their gym affiliate, and give you a discounted premium as well!
17. Move every joint: every day for 10 minutes make circles with every joint in your body. See my FREE Joint Mobility eBOOK if you need help. This gives you the energy of an espresso without the crash or the cash!
18. Have a ball: A stability ball is a great way to play around, even if only watching television.
Top of the hour: stand up and perform one 2 minute yoga pose every hour. Go for 8 long breaths: 4 seconds inhale, 4 second hold, 4 seconds exhale, 4 seconds pause.

Wednesday, October 1, 2008

Inspiring Quotes by Mahatma Gandhi

A nation's culture resides in the hearts and in the soul of its people.

An eye for eye only ends up making the whole world blind.

Faith is not something to grasp, it is a state to grow into.

Even if you are a minority of one, the truth is the truth.

I am prepared to die, but there is no cause for which I am prepared to kill.

I have nothing new to teach the world. Truth and Non-violence are as old as the hills. All I have done is to try experiments in both on as vast a scale as I could.

Interdependence is and ought to be as much the ideal of man as self-sufficiency. Man is a social being.

You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty.

Monday, September 29, 2008

elands


WOW is all I can say about this place nestled in the hills approximately an hour North of Taree. Kerri Hames from our raw group moved here over a year ago to be with her partner Darren, and I figured there must be a reason why we had not seen her again.


Phill and I drove up from Taree thru Wingham, and along the dirt roads till we arrived at elands. We quickly gave ourselves the tour, stopping at the local store for water, and a round of pool at the table outside. People came by and all seemed very relaxed. My favourite quote from a gentleman I asked if my car was is his way "Noone is in my way man" - an excellent life philosophy.


A short drive and we were at the falls, where we had arranged to meet Kerri. She was there already snacking on a vegan pastie her friend at the kiosk had prepared especially for her. We looked out over the falls, and then decided a swim would be fun. Diving in was extremely refreshing - crisp cold water and seemed to drain all the blood from our limbs. We swam acrossd the other side, then back and warmed ourselves in the sun. Some friend's from Kerri's school arrived and swam also, noting the freshness of the water also. I hope its warmer next time we go!


Phill and I dived back in, this time with the purpose to climb a tree and jump in the water. This was a lot of fun just difficult to balance when cold.


We had a magical afternoon, sampling the organically grown spinach, garlic flowers, marigold flowers and lettuce. The fresh spring water (on tap) tasted delicious and we enjoyed this relaxing on the verandah at Darren's place. Lying in the sun was amazing, with no power lines, traffic or concrete to be seen. This house is made from wood, has spring water on tap, solar power and even broadband internet. AMAZING!


Kerri, Phill and I had some interesting conversations and really got to know each other in a relaxed way. Phill and I worked out in the backyard, finding some weights nearby for this. Soon the guitar came out and we were singing and dancing in the backyard, completely in the moment wishing it would last forever. There was even a trampoline to play on - rawsome!


Next we headed to Kerri's place - a couple of minutes drive down the road. The tour started with the vegetable garden, with lots of yummy snacks and then to a magical valley where the owners of the property even have their own airstrip.


We came up with a nickname for Phill as Raw Sausage Dogg, think he likes it too! haha


This place is heavenly, and we didnt want to leave. Kerri has warmly invited us back to visit, and to bring friends will keep posted as this is a place you definitely want to experience.


Yet again another best weekend ever for Raw Eagle

Thursday, August 21, 2008

Success or Lack of Success - Article by Don

How does it happen that two people take the same actions and appear to exert the same effort and still have massively different results? Good question, you might ask? Maybe the answer is as simple. Belief is the key to success. Starting with the belief that you CAN be successful and continuing along each step of the way towards that successful finish.I was watching the Olympics the other day, a tennis match between Roger FEDERER (SUI) - Rafael AREVALO (ESA). This was an amazing sight to see between one of the very best in the world and one of the "not very best" in the world (and I do not mean to offer offense to Rafael, he is just not at the same level as Roger). As I watched the play, I wondered at the mindset of each. Did Roger go into the game with certain knowledge of a win and use it to assist a lesser player in his game (thus bringing up the level of play Rafael was capable of) or did he just play the "full out" method and destroy his opponent. In watching this match I got the sense that Roger was playing his serves in his "normal" way and making his best hits with the intention of winning. During the times he was on the receiving end he returned the ball with skill, but not with "kill" and allowed his opponent to make the range of "unforced errors" that would be commensurate with his level of play. So, it seems that Rafael came into the match KNOWING he was going to lose and was able to play without the pressure and even appeared to be enjoying his match with one of the best in the world.How does all this relate to our success? Simple. Are we showing up knowing we are the best and always going to win or are we coming to play and thinking it is only a matter of time before we are "out of the game". That simple shift in mindset is what can determine our success or lack of success (failure is the result of no longer taking action - not a lack of success). And if the premise is correct, then how can we adopt the mindset of success so that we can be as successful as we desire?Take your first step by finding someone who is having success and know that "if they can do it so can I" (even if you think you cannot do what they are doing, begin the process by just "buying" the idea that you can do anything someone else can do). Take advantage of every instance in your daily life that you can call a success and beging to acknowledge them. Include all the "mundane" things you do, from successfully waking up, successfully getting out of bed, successfully getting dressed ... and so on. Also, take advange of things you might have called "failures" in the past like "I successfully managed to spill my coffee on myself today". And please include a good sense of humor in this activity (another thing for some to be successful at).Enjoy the things you do and do the things you enjoy. If your life is filled with things you have not enjoyed in the past, then find a way to make each more pleasurable. An example could be having a job that keeps you away from your family and knowing that you only have to do this for another fifteen years and then you can retire.Be - Do - Have. Simply, be the person who has success. Do the same things that person does. You WILL have to results.

Friday, August 15, 2008

The Pursuit of Greatness

How many of us have been diligently watching the Olympics and witnessing the amazing feats of the best of the best?

What is it about this pursuit of excellence that stirs up feelings within us and glues us to the television? Yes even myself, Raw Eagle who many of you will know as someone who would rather make television than watch it.

Actually on that point be interested to hear people's thoughts on an internet based health tv? I am thinking it would make for a lot of fun and definitely motivate us, rather than watching the propaganda fed to us on commercial television.

Ok back to the Olympics - is it that somehow we know within us all there is greatness? Something we can do better than anyone else on the planet, a destiny we were created for. The odds of us being born into this time period are 1 in infinity.

Has got me thinking more .... Who am I? Why am I here? Where is my greatness?

I believe I am hear to heal, to love and radiate and magnify joy in the world!!!

You are all beautiful and I love everyone of you even if I have not met you. Now as we head into the best weekend ever, may I wish the same for you

Tuesday, August 12, 2008

Health and Fitness

On Sunday was the City to Surf which I went along to and ran a time of 54minutes and 4 seconds - almost 2 minutes faster than my previous year. Last year I trained specifically for this event, with long runs, VO2 Max, lactate threshold, and interval training. This time with little specific training I ran a great time, and of course will be even better next year.

After event with friends sore and stiff, I was ready to play again.

My point here is that with an excellent base level of fitness and a focus in certain areas we can perform anywhere and anytime. To achieve this I regularly workout using various bodyweight, plyometric, cross fit, sprint and weights training. This balance has built a solid structure around which I can enjoy different events and recover well. Eating a diet consisting entirely of fresh ripe organic fruit and vegetables certainly helps also.

Also on the city to surf a 27 year old man died 200 metres from the finish line. I am unable to articulate the exact details but it is alarming that this could happen to a man in the prime of his life. So many times we focus on fitness and the body beautiful, feeding it with artificial substances and create a temporary facade but how many times are we actually promoting thriving or true health?

How many servings of fruit and vegetables have you had today?

My next event is the 100km Oxfam Trailwalker (which we will be running). Please send me you love and energy on the 29th August and as always have the best day ever and keep pumping

Thursday, July 31, 2008

The Intuitive Voice

How many times have we had that little nudge that says "Just do it man!" and we disregard it. A book by a friend Mary King "The Intuitive Voice" has led me to listen to these more and more.

Many of you will know I am very into health and fitness - and love a spartan challenge. Tonight whilst at Fitness First I skipped the pump class to train on my own, and as I was cooling down ready to have a steam room I heard an announcement regarding a bootcamp fitness challenge. The winner was to receive a backpack and free bootcamp training.

Well I knew I could win if I put my mind to it, not knowing what it was or what I was in for. Perhaps it was that "Intuitive Voice". I raced upstairs and saw people going through an intense workout for the best time.

5 minutes later I was in for the challenge 7mins 6secs (and a shredding workout) later I was in the lead. Now it was just waiting to see if anyone else could beat this in the last 10 minutes before the competition ended.

I showered off, walked upstairs and won the prize. Total FLOW!

Best thing was I ended up meeting Paul the head instructor who is into adventure racing, rockclimbing and lots of cool stuff like that. Another member had said we would get on well and turns out they were right.

I will let you all know how we go on the bootcamp, many exciting things are opening up for Raw Eagle with more travel planned. City to Surf and OxFam 100km trail run.

To paraphrase Helen Keller "Life is either a daring adventure or nothing"

Until next time people stay well and love to hear of your adventures.

Raw Eagle

Wednesday, June 4, 2008

Running Drills (c/o Gordon Byrn www.byrn.org)

Running Drills
These drills are a combination of what I learned from John Hellemans and Mark Elliott. John and Mark are coaches with the New Zealand Multisport Training Centre. Additional ideas are from an article I read by Tony Benson as well as discussions with Joe Friel.
I do the drills at two main times, as part of my warm up for a Sustained Speed session and as part of a running strength/core conditioning session. Some of these drills require a fair degree of co-ordination. Seeing as you are only doing the drills 1-2x per week, you should give your muscles plenty of time to "learn" correct technique. Some will be a little awkward at first, this is normal.
Tony's article suggests that people can include these drills in a circuit routine that features: sit-ups, push-ups, burpees, single leg quarter squats, calf raises, modified dips, back arches, astride jumps, tuck jumps, hopping, can-can kicks and prone/semi-prone sprints. I'm including this list to provide you with ideas. In NZ, we tended to use the non-drill exercises as part of a 60 min running strength session. The focus when we were warming up for an SS session was more Core Conditioning.
Here is the list of the main drills (hopefully, you will have seen them before because it can be tough to explain some of these without a live example). While the drills can be done anywhere, I really like doing them on a soft surface.
Note that the explosive drills are stressful on the body. Start slowly with a small number of reps.
We would typically do a selection of drill 4-6x for 20-80m duration. In between the drills we would jog easily or walk. As these drill as are either technique or strength oriented, we weren't concerned on average heart rates.
Sideways running - No cross over, almost like a skip.
Sideways cross overs - This time you cross over and rotate your hips/shoulders as the left leg moves in front and then behind the right leg. Think fast feet on this one. Best to start slow and then build up the speed
Backwards running - Hold normal running form and jog easily backwards. Speed can be increased over time. Can also do quick accelerations to forward running out of the backwards running. When doing accels, I tend to get very low and rise as I accelerate (like a sprinter). Benson notes another method, heel up quickly to the butt then use quad to extend leg as far back as possible. I haven't tried this method.
Hands on head running - Alternate between normal running and hands on head running. We did this on the sand and it became surprisingly difficult as we sped up. If you have any lateral movement in your normal running gait then it seems to become more pronounced.
Butt Kicks - Hamstring drill, the thigh points directly down and doesn't move, body position is slightly forward. Kick leg up to the butt. Focus is on a smooth, action. Build the speed. Forward movement doesn't matter here. I can do the drill staying still.
Front Bench Kicks - Face the bench and place you left leg on the bench. Draw the right leg quickly up towards your butt. Goal is a quick movement up and a minimization of ground contact time. Hold arms is regular running position. Start with 10 reps each leg and build gradually towards 30. Once you hit 30, drop back down to 20 and add another set.
Rear Bench Kicks - Face away from the bench, place your left leg up on the bench behind you (knee bent, toe resting on the bench), draw you right leg up towards your butt, arms are held in normal running position. You may find that you need to do a little jump with your right leg to get it off the ground. The resting leg does not contribute anything to this drill (aside from balance). Aim for a quick action with minimal ground contact time. Start with 10 reps each leg and build gradually towards 30. Once you hit 30, drop back down to 20 and add another set.
High Knee A - Come up onto the ball of your left foot while raising your right knee. Grab your right knee and lift up while maintaining proud form. If you have trouble with balance, then keep your "down" foot flat on the ground. Speed is not important on this one.
High Knee B - This is the traditional high knees. Proud form, very slight forward lean, idea is to stay "tall" while rapidly lifting and driving down the knees. Benson notes that many people drop their hips on this one. He recommends focusing on the downstroke to keep the body tall. Turnover is rapid, forward movement doesn't matter.
Quick feet - Quickness drill, take baby steps and work on a very, very fast leg action. Arms and feet move very quickly. Not much in the way of knee action, movement is on and off the balls of the feet. Forward speed is not important.
Straight legs - I always think of John Cleese when I do this one. It is a Monty Python walk. Run forward keeping the legs straight. Forward speed is not important. Focus on quickly bringing the legs back under the body. Arms are held in normal running position.
Kick Outs - Similar to the straight legs drill, except the knee is brought up and the lower leg is kicked out and then the whole leg is brought quickly under the body.
Bounding - Running tall, extend the push off phase and bound. I use a mental image of a deer for this one. Relax shoulders and be sure to use arms as part of the drive phase.
Lope's Run - From a crouched position, bounding forward with a side-to-side component. When I do normal bounding my feet are striking in a lines that are virtually side-by-side. In this drill my feet are striking about five feet apart. The "push vector" is about 45 degrees. In the previous drill, you push straight ahead. On this drill your arms swing from side to side. Think Quasimoto.
Two legged hops - A great one to load the legs before doing an interval, or just as a drill on its own. Swing the arms forward when jumping. Start from a low position. Absorb the impact by bending the knees quickly on impact.
Low walking - Get into a crouch with your thighs parallel to the ground. Arms folded across your chest. Either walk around in this position, or stay still and (ever so slightly) oscillate up and down. Maintain until quads start to burn a little, then maintain some more.
"A" walk - Tony describes this better than me. "Walk tall, quickly lifting the foot straight up under the butt. This should induce a high keen lift and slight skip. Lower the leg to the ground with out any noticeable extension. Repeat with other leg. Keep forward motion slow".
"A" Skip - Once you have mastered the walk then you speed up and the foot "claws" as it hits the ground. Stay tall, move rhythmically. We found it really tough to alternate and tended to do several cycles on one leg and then alternate to the other leg.
Strides - One of Joe's favorites and great way to improve running economy. 6 x 30 left foot strikes on 1.5 min walk back rest. Run at 800 m race pace. Key is to focus on high cadence and lifting heel directly up to your butt. Lift the heel, knee lift is a result of the heel lift. Toes should be relaxed. Best done barefoot on grass.
References
The Monday night and Thursday morning sessions in Christchurch, NZ with Dr. John Hellemans and Mark Elliott.
Triathlon Sports Magazine, Jan/Feb 2001, Developing Speed, Tony Benson, pages 47-8.
The Romanov Academy, The Pose Method of Running, Video.
I don't have my copy with me but Endurance Athlete's Edge By Evans has a number of good running drills.
Back to Gordo Tips

Thursday, May 8, 2008

Raw Fox's Extreme Upper Body Workout

This is an extreme workout. We have done a lot of high intensity training, weights, cross fit etc and this one will completely shred you.

Check this one out and if you have a favourite workout please post for the rest of the members to benefit from. Workout is done using the Gymboss timer, basically allows intervals such as 20 second intense workout, with ten second rest.

Here is the workout thanks to Raw Fox (www.rawbodyweight.com)

10 sets x Handstand holds
10 sets x one arm pushups
10 sets x wall pushups
10 sets x dips
10 sets x atlas push ups
6 sets x pull ups
5 sets each arm x 12kg kettlebell bicep curls
5 sets x static chair body raise
5 sets x hindu push ups
5 sets x diamond push ups
5 sets each arm x holding leg of chair in air (working forearms)
5 sets x T pushups

Remember to fuel up before this workout and drink plenty of water. BE WARNED THIS WORKOUT WILL SHRED YOU.

Friday, May 2, 2008

What is spartan boot camp?

How many of you have seen the movie "300" and admired the fitness and physique of the actors involved?

Many laugh after the spinoff movie "Meet the Spartans" showed men with painted on ads. This blog is my journey along with friends who are dedicated to fitness and training and transforming our health and physique.

This is not for the faint hearted!!! We will be posting results, workouts and nutrition.

Stay tuned...

Raw Eagle