QUOTE OF THE DAY

If we did all the things we were capable of doing, we would literally astound ourselves.

Thomas Edison

EXCITING NEW POSITION 4 URS TRUELY

I have been appointed Strength & Conditioning Coach of the Central Coasts 'Harold Mathews and SG Ball Squads' for 2010.......

And the work has already begun. I am so excited about the possibilities and the opportunites that lay ahead for us.

The opportunity to work with some great people such as 'DW'..Dan Warneke, Ben Bell, 'Wok'..Warwick Wright, Matt Sharman, Bob Gordan, Cameron O'Riordan, Craig Elton(Reg), Trent Davies & Matt Murray. To mention but a few. It is going to be one hell of a journey...

So stay Alert and "WATCH THIS SPACE" for regular updates and links.

CHEERS

GAV

D2W

HTFU!!

W4L

LETS GET IT ON!!

Quote of the Day

"The fight is won far away from the witnesses, behind the lines, in the gym and out there on the road....Long before I dance under those lights"
MUHUMMAD ALI

"A man who views the world the same at fifty as he did at twenty has wasted thirty years of his life"
MUHUMMAD ALI

Quote of the Day...HTFU!!

The measure of a man is the way he bears up under misfortune and pressure.

Gavin D2W

I may be wounded, but I am not slain. I shall lay me down and bleed a while, but I will rise and fight again!

D2W

HTFU!!

W4L

Quote of the Day

History has demonstrated that the most notable Winners usually encountered heart breaking obstacles before they triumphed. They won because they refused to become discouraged by their defeats.

Gavin Cramp

D2W

HTFU!!

W4L

Check it out!!!!

http://www.softball.org.au/?Page=31439

http://www.softball.net.au/_powered_by_Interfuse/news_detail.asp?id=17373

http://www.bluebloods.softball.net.au/

Quote of the Day...................

Do what needs 2 be done to put urself in a position to Win!

Only a man who has tasted ‘Defeat’ can reach deep into his soul and find that extra ounce of power needed to win when the match is even.
Because if you don't invest very much into training and the game then losing doesn't hurt very much and winning isn't as enjoyable as it could be. Desperation, Persistence & Desire determines who we are at the end of the day. It's the Attitude we need to Succeed.

GAVIN CRAMP

D2W

HTFU!!

W4L

This Reinforces 'Johan Wolfgang von Goeths' Philosophy

"If we treat people as they are, they become worse"................(look back in older posts, it's in here some where)

Albert Einstein did not speak until he was four years old and didn’t read until he was seven. His teacher described him as "Mentally slow, unsociable and adrift forever in his foolish dreams." He was expelled and was refused admittance to the Zurich polytechnic school.

Back Yourself and follow Your Dreams....But remember to Dream with Your Eyes Open!!

D2W

HTFU!!

W4L

Quote(s) of the Day.......................

Do not look back in anger, or forward in fear, but around in awareness.

James Thurber

Being Courageous requires no Exceptional Qualifications, no Special combination of Time, Place or Circumstances. It’s an Opportunity that sooner or later, is Presented to us ALL.

JFK

Courage is the Resistance of Fear, the Mastery of Fear, Not the Absence of Fear.

D2W

HTFU!!

W4L

ContInuation of Identifying your Urban STRESS factors

your body is a major target for stress. To understand why, you need 2 cast your mind back to a situation that might have faced one of your ancestors...Millions of years ago. Imagine them wandering about looking for a feed when they spot a Tiger (Who is also looking for a feed). The Primate responds with the typical survival response...Adrenalin runs riot (epinephrine kicks in) the 'Fight or Flight' mechanism takes control and all thier senses become Ultra Alert!! So now they either Gear up to take the Tiger on or look 2 do the runner.

STRESS is Natures way of responding and preparing us 4 this situation Then....and it still is Now.

It's Natures little Leg Up....Natures way of assisting us to stay alive!

I doubt in 2days Urban environment you will ever be out and about hunting for a feed in this nature or will u come across a real live Tiger doing like wise.

We are faced with other some what mundane forms of stress...Like, trying to get a Telstra Bill adjusted over the phone with some one who doesn't give a toss about the legitimate mistake you found on your most recent bill.

And your body reacts to these situations in much the same way.

You experience a dramatic series of physiological changes that prepare you for the battle.

when your body releases the hormone 'Epinephrine' in2 your blood stream, your heart rate (HR)increases, your blood pressure (BP) rises. You breath rapidly. Your nostrils flare up assisting your lung in the need to inhale more oxygen. Your digestion slows. Blood is directed away from your skin and internal organs and is re pointed to your brain and skeletal muscles where it may be required more urgently. Your muscles tense. You feel stronger (Like a UFC participant) and you are ready for Battle. Your body preps itself to repair any damage that you may sustain, and your pupils dilate so you can see better. Clearly, stress has been a huge resource to humans allowing them to adapt to the changes increasing our ability and likely hood for survival.

Continued soon.......................

Quote of the day........................

'There is nothing that is a more certain sign of insanity than to do the same thing over and over and expect the results to be different'

Einstein

RECIPE OF THE WEEK............

CRAB AND MANGO SALAD

1 tspn of sweet chilli sauce

1 Tblspn of fresh lime juice

Salt(opt -50% low sodium varieties)

Freshly ground black pepper (can purchased it already grounded)

1 x 170g can crabmeat, drained(I would use fresh- So purchase a couple of crabs from your local Fish Co op )

2 Tblspns fresh chopped mint

2 Tblspn fresh chopped coriander

1 fresh mango cubed

Method...........

Whisk 2gether the chilli sauce, lime juice, salt and pepper to taste.

combine gently with remaining ingredients.

serve on a nice flat flat plate lined with lettuce leaves (Ice berg will do, but Fancy lettuce or Cos would look good on the plate)

Garnish with a couple of Lime wedges and or Coriander leaves.

Once prepared place the salad bowl covered back in the fridge for approx 30 mins before serving chilled.

To increase the 'nutrtious' value of the salad you could add a little advocado, a little red (spanish) onion diced up or minced and some thinly sliced Capsicum. Or if you want to spice it up even further try adding > 1 tsp. (5 mL) very finely minced Jalapeno pepper.

You could eat this as a meal on its own, or use it as a side dish with a seafood meal in mind at either a BBQ or with Fish fillets of your choice...........Bellissimo

Approx 1.5g Fat in the entire Salad. (without the extras)

Quote of the day....................

The Harder You Work..The Harder it is to Surrender.

The more You Sweat in Peace, The Less You Blood In War!!

Applications close next Friday 30/10/2009

If you are considering doing a Cert III or Cert IV in Fitness, Diploma in Remedial Massage in 2010 thru TAFE. Applications Close next Friday te 30th October 2009.

SO GET CRACKING....AND CONTACT THE HUNTER INSTITUTE OF TAFE AT EITHER TIGHES HILL OR GOSFORD CAMPUSES...

IF YOU WANT MORE INFORMATION>>> CONTACT ME

AND I WILL GIVE YOU A HAND WITH IT ALL

D2W

HTFU!!

W4L

Quote of the Day.....

Old men forget; yet all shall be forgot, But he'll remember with advantages What feats he did that day....

King Henry V (IV. iii.)

Nutritional Facts!!! UP SIZE MINE...........

Bigger may Not be Better......................

Larger food portions contain more kilojoules. upgrading from a Small to a medium buttered popcorn at the flicks(movies/cinema) might only cost you 'fitty cent', but it will add an extra Hectic 3400 kilojoules and a 'Fully Hectic' 50 grams of FAT!!

If those excess kilojoules are not burned off through physical activity, you may discover that the Expanding portion sizes also lead to an expanding waistline........Yeeeeeeeeeeewwwwwwwwww.

How Much and how Often You Eat is just as Important as 2 What You Eat when it comes 2 Weight Control.........Sooooooooooooo..........CONTROL THOSE PORTIONS....

THE SOME TIMES FOODS ARE JUST THAT!!!

2 BE ENJOYED....SOME TIMES!!!

D2W

HTFU!!

W4L

Identify your Urban Stress factors

The 1st thing in dealing/coping with STRESS in your Urban environment is 2 Recognise the Causes. Using a system where 0 = No stress, 1 = minor stress, and 3 = I think I am going to have a nervous break down (Major Stress), Rate how stressful you find the list of items that follow. Then add up your total to determine your overall STRESS level.

NOW BE HONEST 2 YOURSELF WHEN SCORING YOURSELF AS YOU WANT AN ACCURATE RESULT!!!

• crime


• danger


• noise


• graffiti


• dirty streets


• bad smells


• polluted air


• high cost of living


• fast pace


• overcrowding


• inconsiderate neighbours


• rude people


• lack of privacy


• cramped living space


• foul language


• unfriendliness


• the homeless


• Hectic traffic


• road ragers


• lack of parking


• waiting at the check out whilst shopping


• children's safety


• limited places for kids to play

Your Urban Stress TOTAL IS =

Your Score

0 - 9 = much below average

10 - 39 = below average

40 - 69 = average

70 - 99 above average

100 + = Much above average.

Info on how to deal with your results soon.............................

Quotes for the day............

DO NOT PANIC.....THERE IS NO POWER IN A PANIC!

'The only "good luck" most great people ever had was being born with the ability and determination to overcome "bad luck" '.

Channing Pollock

You may not be responsible for being knocked down, but you are responsible for getting back up!

Jesse Jackson

Sacrifice or Not??

I've never really looked at the things we do or don't do as being asked to make a sacrifice. Playing rugby at the highest level is what I've wanted to do. Because it is what I wanted to do, I don't see forgoing the possibility to do a lot of other things as being a sacrifice at all.

John Eales

(Former Australian Wallaby Great and Captain)

One of 5 men to win the world cup twice.

FLEXIBILITY IS POWER

As "Knowledge" is Power in the Business and Academic world...

"Flexibility" is Power to many, covering all aspects of Your Life Style Choices and or Activities.
A better Range Of Movement "ROM" is Empowering because of the Enormous Benefits it offers. Read On................

ARE YOU STRETCHING CORRECTLY???

PROBABLY NOT!!

Some Facts You Should Consider!

Whether you are training for Rugby league, golf, a 10 km foot race, or any sport in the Olympics, most athletes recognise the performance benefits of a progressive strength and conditioning program. However, Flexibility (stretching) programs are often less popular, for a variety of reasons.
So, is a stretching program just as important as a strength and conditioning program for optimal athletic performance?
Hell yes!! If the stretches are performed correctly. By using appropriate training parameters to get the most benefit from the stretch. It means warming up the body and developing each specific type of stretch and its intensity, duration and frequency. Most Flexibility programs are "generic" and you should use them as such.

It's an Individual thing!

If you want a Flexibility program that is Specific to Your current needs and requirements, give us a Call and consult an appropriately qualified Exercise Specialist who can evaluate /test your “ROM” and design an individualised program to increase your sport specific flexibility needs, every day functionality , be that, in the home or in the work place. This way you are sure to meet your ROM and sport performance/personal goals.

We will monitor your progress closely and make appropriate adjustments affording you the stimulation your body needs to succeed!!

D2W

HTFU!!

W4L

Quote of the Day

Our real blessings often appear to us in the shapes of pains, losses and disapointments; but let us have patients, and we soon shall see them in thier proper figures.

Joseph Addison

Recipe of the WEEK.................

Easy Spinach and Mushroom Risotto

• 
  
  3 spring onions chopped


• 
  
  1 leek sliced


• 
  
  1 Tbl Spn Minced Garlic (use 1 x lge Glove if u prefer, NOT the whole bloody thing)


• 
  
  1/2 cup of White wine (if you prefer not 2 it's fine)


• 
  
  2 cups of Arborio rice


• 
  
  1 x 250g packet of Frozen spinach, thawed and brained..or 1x bunch of English spinach (Better Quality)


• 
  
  8 sun dried tomatoes, Chopped (if purchasing from your local coles deli..drain the oil and wash the rest of the oil out and place of hand towel/paper )


• 
  
  6 mushrooms sliced (your choice of mushys)


• 
  
  1/2 teaspoon of salt(or if u prefer not 2)


• 
  
  1/4 teaspoon of saffron powder


• 
  
  1/2 teaspoon dried chives or fresh


• 
  
  1/2 teaspoon dried thyme


• 
  
  1 Tbl Spn dried Parsley


• 
  
  6 cups of good strong 'Fat' free Vegetable stock


• 
  
  freshly ground black pepper to taste (or maybe not)

METHOD

'Saute' spring onions, leek and garlic in a little of the wine or stock, until the onions/leek are transparent.

Add rice and vegetables and stir through. (if using fresh English Spinach, leave adding it until 1- 2 minutes before serving. It cooks very easily)

Add remaining wine, herbs, salt and saffron powder.

Add a little stock (about half a cup)as you go stirring occasionally....As the stock is absorbed by the rice add a little more stock, never leave the rice dry during this period, but allow the stock to be consumed by the rice...stirring it enough so it doesn't stick to the base of the pot....have the heat on low - med. If you are using a thick based pot u can leave it on 'med'.

You must watch the process for the entire 20 - 30 minute cooking time.

Season with a little Black pepper if you wish and perhaps Garnish each serving with a little Chives and or Fresh parsley that you can set aside before adding the remainder to the pot.

Rice should be creamy & slightly moist looking and a little chewing on the tooth.

For the Slightly less Health conscious...try adding a little Parmesan Cheese.

1. 
   
   For approximately 4 serves... each serve contains about .5g of fat


2. 
   
   For approximately 6 serves... each serve contains about .3g of fat.

GAV's Tips

Cooking Risotto is a bit of an 'Art' form that you will develop with practise, and can be frozen ... Just make it slightly moister if you intend of freezing the entire batch.

Or when re heating left overs, add a little stock...it can be stored in the fridge for up to 2 days if cooled down correctly... in smaller portions, to room temperature. You will increase the storage life of it by another day.

Why Fresh is Usually Best !!

Sodium (Salt), Sugar and Fats give foods, Packaged and or Processed an Extended Shelf Life among other things like...Making it more 'palatable' (Tasty) Attractive to the eye & reduce the 'Production' costs....Bigger Profit margins for the Producer and making it more often than not more affordable to the Consumer "YOU".

These are but a few of the reasons a Majority of Packaged and or Processed foods are relatively Cheap and Not very Healthy for you.

Fresh Produce can be a lil Expensive, and a few factors have to be considered in regard to this statement.
Things like ..Drought, Seasonal, Economic climate, Greed (lol) and the most Obvious reason being "Wastage"

Having worked with Whole sale fruit and veg in my 'younger' days I can tell you the mark up on 'Fresh Produce' is INSANE!!!
But You can still Eat FRESH without having to Sell the XBOX 360, the 2nd car or take a 2nd mortgage out on the house.

So a few tips / Hints on Shopping are in order and would be appropriate. Perhaps you want to take me Grocery shopping with you!!??

Myth or Not???

"When it comes to Vegetables, Fresh is Best"

Boww Bowwwwwwwwwwwww....MYTH!!

Frozen vegetables are 'snap' frozen soon after picking to lock in the nutrients, so often contain more nutrients than Fresh VEGETABLES that have been sitting on the supermarket shelves. and who knows how long they have been sitting in the growers/market stall storage or cool rooms...Up to 12 months has been reported(a current affairs programs) on some produce like apples etc.

You can limit the lose of Nutrients during cooking by cutting the vegetables into larger portions and Steaming, Microwaving or Stir-frying.

YOU WANT TO KNOW MORE??!!

ASK US AT

D2W

Your Body...Your Mind...Our Business!!

W4L

Nutritional Myth Busters

"Low - fat means low kilojoules"..........Boww...Bowwwwwwwwwww.

MYTH!!
Low -fat foods often contain the same amount or even more kilojoules than regular versions. Usually if fat is taken out, something else is put back in - and that's often sugar. If in doubt, check the label (nutritional panel) and compare the total kilojoule content with similar products.
I know alot of the information I have put can be conflicting, but that's life...One Big Contradiction at times.

• FAT does have twice as many 'Kilojoules' as Carbs.
• We do Require certain Vegetable and Animal FATS in our every day meals.
• We do require a certain amount of Sodium (salt) in our Diet and so on...........

And everyone one requires 'Individualised' advice given in regards to... exercise programs, nutrition, motivational techniques, Life coaching etc.

So some things will contradict what others are doing and conflict with other areas of life.

This is why if you are 'Serious' about achieving certain Life Style GOALS you NEED the on going GUIDANCE, SUPPORT AND ASSISTANCE of a a Life Style Coach.

In this way YOU can not go wrong as YOUR Life Style Coach will be there with you the whole way offering you that PERSONAL.. Guidance, Support and Assistance required to see YOU Achieve you ULTIMATE GOAL!!

Support is offered in many different shapes and forms at D2W, it's an INDIVIDUAL thing......

• Supportive in the Physical sense, when we meet for our Coaching Sessions..Once, Twice or even three times per week (Depending on what it is YOU require).
• Supportive via Emails, offering you Nutritional Guides, Motivation, Focus and any thing else you feel you may wish to receive as part of your Personalised program.
• Supportive and motivating reminders via text messages, if you require them.
• We discuss your coaching sessions, your program, your results and go about continuing to Adjust and Improve any part of your Program , Coaching Sessions and or Other issues or areas We may have discovered through our "Feedback" sessions that need Tweaking or revisiting.

So give me "GAVIN" a call and allow D2W to help YOU....Help YOU!!

0404 636 446

Your Body...Your Mind...Our Business!!

Win4Life

Quote of the Day...

Successful teamwork requires doing lots of unspectacular little things, constant attention to the details, building one on one relationships, following up on commitments and an obsessive concern for communicating information.
Glenn Parker

D2W
Win4Life

Quote of the day................

I say to people 'Be limitless, be open minded and dont say "impossible".'

The late Great
Peter Brock

Central Coast Harold Mathews and Developement Squads Trail

We are off 2 Leichardt this afternoon for a Rugby League Trial ................
Will Keep You Posted

QUOTE OF THE DAY......

You gain strength, experience and confidence by every experience where you really stop to look fear in the face.....You must do the thing you can not do!

Eleanor Roosevelt


Take yourself to that place you have not been before

D2W
HTFU
W4L

QUOTE OF THE DAY...............

If I have been able to see farther than others, it is because I have stood on the shoulders of GIANTS.
Sir Isaac Newton

Nutrition - All About Iron..FEMALES A MUST READ!!

Most peeps know the 'Red' meat is a great source of iron right....???
But very few know why we need it. Iron is essential for healthy blood, just as Calcium is essential for healthy bones.

Iron is the key component of both 'haemoglobin' (the red colouring of the blood) and 'Myoglobin' (Muscle Protien). it is involved in transportation of oxygen around the body and supplies oxygen to the muscles during physical activity. Iron also helps to maintain your immune system and plays an important role in energy production.

If you're running low in iron you may feel tired or lethargic, have difficulty concentrating, or tire easily during exercise.
Other common signs of iron deficiency include frequent infections and a tendency to feel the cold more than usual.

ARE YOU GETTING ENOUGH??

Nooooooo...Red Meat silly!!!

Men usually don't have issues with iron deficiency, particularly if they like to eat Steak and the like.

Women however struggle in the thousands when it comes to iron(40% in NZ and 66% in Australia). This isn't because they aren't eating red meat, but because thier requirements are so much higher. Infants, children and adolescents also need more iron than adult males to support thier growth. To put this in perspective, 125g of lean red meat contain around 4 - 7 mg of iron.

AGE GROUP RDI (recommended daily intake) in mg

Infants 7 - 12 mths need...... 11mg

Children 1- 13 yrs.................... 8-10mg

Boys 14-18 yrs.................... 11

Girls 14-18 yrs.................... 15

Men over 18 yrs........................ 8

Women 19 - 50 yrs................. 18

Women 50+ yrs........................ 8

Pregnancy.................................. 27

Iron in food

The redder the meat the higher the Iron content right!!?? In general YES!!

The Iron found in animal foods (beef, lamb, liver, kidney, pork poultry and seafood) is called "HAEM" iron.

The Iron found in non meat foods (breads, cereals, vegetables, legumes, nuts and eggs) in called Non - HAEM Iron and is not absorbed by the body as well as iron from meat.

Eating a combination of foods high in bot HAEM and Non HAEM Iron is the best way to ensure adequate iron intake.

TIPS...........

Try to eat red meat 3 - 4 times each week........

If you don't eat red meat ..Include an alternative PROTIEN source like...Chicken, Pork, Fish, Beans, Lentils, Eggs or Tofu.

Include foods high in Vitamin C at meal times as it can improve the absorption of Non Haem iron by up to 300%.

Good sources of Vitamin C include tomato, capsicum, citrus, kiwifruit, broccoli, cauliflower and pure fruit juices.

IMPORTANT TIP FOR THE LADIES/GIRLS!!!

Tannins, a compound found in tea and coffee can reduce the absorption of Non Haem Iron by 60 - 70 %. Avoid drinking Tea or Coffee at meal times.

Choose breakfast cereals that have been Fortified with Iron, as they contain more iron than standard cereals.

If I Had My LifeTo Live Over.....

Interviews with the elderly and the termminally ill do not report that people have regret for the things they have done but rather people talk about the things they regret not having done.

• I'd dare to make more mistakes next time
• I'd relax. I would limber up.
• I would be sillier than I have been this trip
• I would take fewer things seriously
• I would take more chances
• I would take more trips
• I would climb more mountains and swim in more oceans and lakes
• I would eat more ice cream and less baked beans.....Woops!
• I would perhaps have more actual problems/troubles but I'd have fewer imaginary ones.

There is more to this....ASK ME!!

JUST SAY IT!!

(Imagine if you will)

If you were going to die soon and had only one phone call you could make, who would you call and what would you say?

AND WHY ARE YOU WAITING??

Go on....Make the Call!!

Dare2Win

WIN 4 LIFE

LIVE YOUR DREAM.........

People who say it cannot be done should not interupt those who are doing it.

Philosophy..............

If we take people as they are, we make them worse. If we treat them the way they ought to be, we help them to become what they are capable of becoming.

Johann Wolfgang von Goethe

18th century German poet, philosopher, scientist, novelist & dramatist

(28 August 1749 – 22 March 1832)

What do they mean 2 u??

• Intense/ 1. Of an extreme kind; very great, strong, keen, severe.
• Intensity/1. The quality or condition of being intense. 2. The degree or extent to which something is intense
• Enthusiasm/ 1. Absorbing or controlling possession of the mind by any interest or pursuit; lively interest
• Focus/ 1. To concentrate. 2. A central point, as of attraction, attention, or activity.

HTFU!!

D2W

WIN 4 LIFE

More Philosophy

SIMPLE IN THEORY.....

You know you never win a game unless you beat the guy in front of you. The score on the board does not mean a thing, that’s for the fans; you’ve got to win a war with the man in front of you, you’ve got to get your man.

Vince Lombardi

HTFU!!!

D2W

WIN 4 LIFE

Recipe Of The Week

Bircher Muesli with Bran

serves 8 (makes 4 cups)

1 cup rolled oates
1 cup untoasted muesli
1 cup unprocessed wheatbran
2 cups of hot water
2 table spoons lemon juice
1/4 cup of almonds
200g low - fat flavoured yoghurt (your choice)
1 large green apple grated
150g seasonal fruit (what ever is in...berries, nectarines, peaches, kiwi fruit, bananas) per serve
2 tble spoons of Honey (optional)
Method...Place oates, museli and bran in a large bowl and pour water and lemon juice over. Allow to soak for 30 mins.
Add almonds, yoghurt and apple and stir thoroughly. Cover and refrigerate over night.
Serve with fruit and a drizzle of Honey, plus extra yoghurt if desired.
TIP....Try to avoid using dried fruits. Reason = They are very easily consumed and you dont realise just how much you have consumed. Becasue of thier size people think its ok to eat half or a whole packet of 'Apricots or Bananas' etc..The fact is, if you took half a kilo of Bananas and consumed them fresh out of the fruit shop, you would probably feel a bit off (most people would).
The same amout of Kilojoules would be in a 500g packet of dried Bananas etc...Think about it!!!

Bircher muesli keeps for- and actually improves over about four days. Make this recipe on Sunday night and enjoy a nutritious and easy breakfast well into the week.

NUTRITIONAL MYTH BUSTERS...

"Skipping breakfast helps you lose weight"......CORRECT.....OR CRAP????
CRAP!! It's a MYTH..
People who eat regualr meals are more likely to maintain a healthy weight than peeps who DO NOT.
If you skip breaky you are much more likely to over compensate for those missed kilojoules by eating more later in the day. DUMB!!
During the overnight fast (while you sleep), your body kicks in2 starvation mode, slows down 2 conserve energy (kilojoules).
Eating Breaky KICK STARTS your Metabolism and helps to burn kilojoules more Efficiently through out the day!!

Stretching..Reason NOT to Stretch.

1. Lack of joint stability( e.g. because of a recent sprain of fracture)
2. Endangered vascular integrity due to diseases or drugs (e.g. anticoagulants) that weaken or other wise alter vascular structure or function.
3. Infection or inflammation in or around involved structures
4. Acute injury - scar tissue must have formed before you can stretch safely
5. Disease that affect the condition of the tissue targeted to be stretched
6. Excessive pain or other negative reactions to stretching
7. Lack of compliance with a program because of not tolerating or desiring the procedure.

QUOTE OF THE DAY

COMPETITION DOESN'T CREATE THE CHARACTER....IT EXPOSES IT!!

ARE YOU HAPPY WITH WHAT PEOPLE SEE??

Recovery after lower limb injury Part 1: Initial treatment is 'Vital'

R I C E R…..or P R I C E R
FOR MANAGEMENT OF SOFT TISSUE INJURIES

The ACRONYM known as RICER = Rest –Ice- Compression- Elevation- Referral or PRICER (P= Protection).Should be referred to as “CPRIER “as Compression is the most important measure, particularly for stopping bleeding, tissue fluid leakage and inflammation.

R = Rest the injury until you have been given the all clear by your AHP or Doctor
I = Ice - Ice the Injury limiting ‘Direct’ contact with the skin by placing a tea towel or cling wrap in between the Ice and the skin. This limits and reduces the risk of ‘Ice Burn’ to the skin. There is NO set rule for the amount of time you should leave the Ice on the injury. However…. Superficial injuries… like an Achilles Tendon need only 10 minutes cooling at a time..Approximately every 2 to 4 hours, depending on the injury and the patient. Deeper injuries like a Corked thigh will need at least 20 minutes cooling, because it takes longer for the cooling effect to reach that depth. If the Iced area becomes too cold, particularly for younger children, take the Ice off and rest the area for twice as long as you had the Ice on. So if you have the Ice on for 1 minute then leave it off for 2 minutes before putting it back on. Sensitive areas such as “Kidneys” etc should be monitored closely when Ice is being applied. So you do not increase the risk of further issues, such as a ‘Chill’ in the kidneys.
C= Compression – Compression should be applied as soon as possible after an injury has occurred. An elastic bandage does the best: crepe bandages stretch and are ineffective after first use. So keep an ELASTIC bandage handy in the cupboard at home. Compression should be maintained during and after the ice is applied.
E= Elevation- Elevate the injury where possible whilst Icing it.( i.e. Place your leg/foot on a ‘foot stool’ whilst sitting, your arm on the ‘arm rest’ of the lounge etc)
R= Referral – A Referral to an Allied Health Professional (AHP) Most commonly, your local GP/Family Doctor or Emergency ward of your local hospital. They will make the proper assessments and diagnosis and then refer the patient onto the appropriate AHP for further treatment if required.

Continued........................

Treatment / Management of Corks:
1. Ice and Gentle stretch at the same time.
2. NO Hydrotherapy (pool – recovery sessions)
3. No Immediate Massage!!!

Minor Corks: If you have followed the correct recovery procedure….Should be able to return to training on the Monday or Tuesday

AVOID THE FOLLOWING DURING THE INFLAMMATORY PERIOD
1. Heat ( NO Dencorub, Metsal or similar)
2. Alcohol (NO consuming Alcoholic beverages)
3. Rubbing and or massage (NO, NO, NO……….)

READ THIS….These factors can aggravate the inflammatory process. Heat and alcohol cause INCREASED blood flow to the site of the injury, which increases the inflammation. The inappropriate rubbing and massage of an injured muscle can result in the formation of calcium in the muscles and substantially restricted movement.

Reduce the risk of injury and increase performance

Adequate warm up and stretching prior to undertaking /participating in any type of physical activity is recommended. Be that direct physical contact sports such as Rugby League, union, AFL etc or non direct physical contact sports such as Tennis & Golf etc. You should perform some Dynamic stretching << (Reduces the risk of injury and promotes performance) BEFORE the activity and Static stretching <<(Promotes/supports recovery ) on COMPLETION of the activity. Gavin can personalize a Flexibility program to suit your needs.

"Stretch 2 Win"

For further information on any of the Information/advice on the previous page or other, come and see me ‘Gavin ‘I will be more than willing to assist you with your Questions and Enquiries. 0404 636 446

QUOTE OF THE DAY....

“Our greatest glory is not, in never failing, but in rising up every time we do fail” And they are only considered failures if we refuse to do nothing about it. Other wise they can be considered “Lessons”
Gavin

Mobile Remedial Massage Therapist Services Available

DEREK FLYNN

By Appointment Only!!

Weekend Philosophy

All men dream, but unequally. Those that dream at night in the dusty recesses of their minds awake the next day to find that their dreams were just vanity. But those who dream during the day with their eyes wide open are dangerous men; they act out their dreams to make them reality.

Thomas Edward Lawrence
(Lawrence of Arabia )

QUOTE OF THE DAY

The Quality of a Man’s Life is in direct proportion to his commitment to Excellence, regardless of his field or endevour.

Vince Lombardi

(NFL Legend Coach – Green bay Packers)

QUOTE OF THE DAY

I would rather Live one day as a LION than a dozen years as SHEEP.

DARE 2 WIN

WIN 4 LIFE

NUTRITION, HYDRATION & PHILOSOPHY

WATER PARTICIPATES IN CHEMICAL REACTIONS AND IS NOW CONSIDERED THE 6TH FOOD GROUP.

During digestion, for example, water can be added to large nutrient molecules to break them down into smaller molecules. This kind of break down is necessary if the body is to use the energy in nutrients. On the other hand, when 2 smaller molecules join to form one larger one in a synthesis reaction, a water molecule often is removed. Such reactions occur in the production of proteins and other large molecules. There is much much more that water does for us every day.

WATER SERVES AS A LUBRICANT. (I mentioned this in yesterdays Nutritional article I posted)..... It is a major part of mucus and other lubricating fluids in which protein is dissolved to make it more viscous (thicker). Lubrication is especially necessary in the chest and abdomen, where internal organs touch and slide over each other. it is also needed at joints, where bones, ligaments, and tendons rub against each other. in the gastrointestinal tract, water in mucus moistens foods to ensure their smooth passage.

REMEMBER IF YOU WANT A BETTER QUALITY OF LIFE YOU MUST MAKE THOSE BE PROACTIVE AND THE DESIGNER OF YOUR DESTINY!!!!!!!

You can be the designer of your life or be the victim of your circumstances; it’s up to you!

Motivation / Philosphy
Failure and rejection aren’t bad. They are empowering! They can not be avoided. To accomplish anything worth while, you’ve got to experience some pain along the way. To succeed, to thrive, to live the life of your dreams, you must risk failure & rejection, and then keep going. You must keep moving. You must keep fighting. That’s why so many individuals never get to experience the sweet smell of success, because first you must be willing to experience the joy of failure. With out pain, there is no gain.

With out risk, there is no reward.

Quote Of The Day...

There is no limit to what can be accomplished when no one cares who gets the credit.
John Wooden

R U SERIOUS???

R U Serious about making adjustments and changes to your current life style situation???

It could be regarding a current sports related injury, weight loss or gain, you want to maintain all the hard work you put in to your regular sporting season, you may want to undertake a "Flexibility" program to increase your 'ROM' .. Reduce the risk of Injury and or Improve your performance. You may want me to formulate an annual 'periodised' program specific to your sport. You may want to strapp an old injury or two.. preventing it from being re injured or just to give you peace of mind. You may want me to Assess a niggling injury for You. You may require a full body Postural Appraisal. You may want some serious attention regarding your over all life style situation. I can put Your Group, Club or Team through some bonding exercises and or activities. Anaerobic Threshold training. Sport specific strength and conditioning programming. Personal training. Preparing for a tournament, trial or an event. Sports Coaching/Positional Roles, Motivational & Focusing techniques. Mentoring?????

I have a POOL for 'low impact' type exercise as well.

You will receive My Best and In turn I will get the Best out of YOU.

If so give me a CALL for your FREE Consultation and or Fitness Assessment.

(a fitness assessment and consultation are in cluded in your first vist for FREE if a second consultation is required to obtain all the information required to initiate and formulate an individualised program for you then that will be FREE also)

0404 636 446

INDIVIDUALS, GROUPS, TEAMS AND CLUBS ARE WELCOME.

$ERIOU$ DI$COUNT$ ARE AVAILABLE FOR TWO OR MORE PEOPLE, GROUPS, CLUBS AND MORE.

RECIPE OF THE WEEK

Chicken, Tomato & Zucchini Pizza

lunch or dinner serves 4

4 small wholemeal pita breads

1/3 of a cup of tomato paste

2 tteaspoons of dried Greek origano

2 ripe tomatoes, thinly sliced (or sml 2 med size tub of semi /sun dried tomatoes)

2 Zucchini thinly sliced lengthways

400 g cooked skinless chicken breast ...sliced

100 g of Low Fat Fetta & or Low Fat Mozzarella

1 & 1/3 cps of Rocket

1 Tbl spn of Olive Oil

a pich of pepper (optional)

Pre heat oven to 200'C (390'F) about 180 for Fan forced ovens

Spread pita breads with tomato paste and sprinkle with oregano

Optional >> to help the ingredients stick to the pita breads better, you may want to sprinkle a little Low Fat Mozzarella on top of the tomato paste.

Divide the tomato and zucchini between the 4 pita breads

Tip>> if using fresh tomatoes- the juices from the tomato can make the pita breads go soggy...So once you have sliced your tomatoes place the slices on some bread for a few minutes before placing the tomato slices on your pita breads. ;)

Add a layer of sliced chicken and crumbled fetta and or a little mozzarella over the top (again the Mozzarella helps keep the ingredients on the pita bread binding it all together)

Bake for approximately 10 mins (if you have an oven that has a top element in it like a grill, allow that to operate for approximately 5 mins at the same time...or....Place the pizza under under the griller part of your oven/stove separately after the 10 mins in the oven, just to brown the top)

Serve topped with rocket leaves and a drizzle of olive oil optional.

There are no rules in terms of ingredients when making Healthy Pizzas.

Try adding a little Capsicum thinly sliced .....

One cup of raw, chopped red Capsicum provides over 100% of the RDI for vitamin C and vitamin A. Red Capsicum are also an excellent source of vitamin B6. Green Capsicum are a very good source of fiber, folate, and vitamin K as well as the minerals molybdenum and manganese. In addition to beta-carotene, red Capsicum contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.

*There are essential protien, fibre, dairy, vegetables and fats in this lunch time meal or snack

QUOTE OF THE DAY

Setting a GOAL is not the main thing. It is deciding how you will go about achieving it and STAYING with that Plan.

D2W Brochure and Price List Available On Request

I can email a copyof my brochure to your email address if you would like to know a little more about my products and services.

Cheers
Gavin

"You get the Best out of others when you give the Best of Yourself"

"If you're watching your weight, dont eat after eight"

Hmmmmmmmmmm....WRONG :(....MYTH!!!!

You could eat all your 'kilojoules' in the morning, or all at night, and it wouldn't make a difference to how much Fat is stored while you SLEEP. What's important is how many 'Kilojoules' you eat during the whole day and how many you 'Burn off' that counts.


People are more likely to over eat at night if they haven't eaten throughout the day, so eat regular meals and remember to look at your food choices. Ice cream, Chocolate and Sweets are popular nitght time treats ....eeeeeeeeeewwwwwwwwwww..and are also Very High in Kilojoules. instead of going for the Chocolate Ice cream >> reach for the Fruit Salad and Low Fat Yoghurt....





Replace the High Sugar Fizzy drink with a Bottle of Water (Water helps carry other nutrients around the body as well as lubricating joints and reducing the friction and rubbing of vital organs) .....If you look at it like this - Water makes up most of the volume of cells and body fluids. For example- about 60% of red blood cells, 75% of muscle tissue and 92% of Plasma.

I dont see CARBONATED HIGH SUGAR AND CAFFIENE drinks mentioned there...Do you??

TIP>> Keep a Food Diary!!! This will help you keep a close eye on what it is you are consuming as well as helping to keep you "Honest"

EAT WHEN YOU'RE HUNGRY!! JUST MAKE BETTER CHOICES.

TREAT YOURSELF ONCE A WEEK >> THERE ARE PLENTY OF ALTERNATIVE HEALTHIER FAST FOOD / TAKE AWAY FOOD CHOICES OUT THERE TODAY.

YOU KNOW IT TAKES JUST AS LONG TO PREPARE SOMETHING HEALTHY AS IT DOES TO PREPARE SOMETHING HIGH IN FAT AND SUGAR..

You want to know more on this topic??

Ask me....I can Help You Achieve Your Goals!!

Nutritional MythBusters

These days everyone's a food and nutrition 'Expert'

magazines, TV shows, the internet, celebrities - they've all discovered the 'Perfect' diet, the 'Secrete' to weight loss, or the latest nutrtition 'Breakthrough'. Who knows what to believe?!

So, I have put the 'Extra' yards in here and done the research. What I discovered will put to rest those 'PESKY' out of date theories concerning Nutritional Myths and Dietary Confusion.

"Carbohydrates make you FAT".....Myth!

Eating carbohydrates will not make you FAT. However consistantly eating more Kilojoules than you burn off contributes to weight gain- and those kilojoules may come from Protien, Fat or Carbohydrate. One gram of Fat has more than double the kilojoules of one gram of Carbohydrate, so if you're looking to cut the kilojoules and lose weight- focus on the Fat!

Carbohydrates such as pasta, rice, bread and potatoes are low in kilojoules and are packed with fibre, vitamins and minerals. Go for the Less >> 'Refined' varieties such as ...Brown Rice and Pasta and the Multigrain type breads.

FACT >> Carbohydrates are the only fuel source for many vital organs, including the brain, central nervous system and kidneys. The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help the glucose migrate from the blood into the cells.

So next time your trying to 'Focus' on a particular problem, issue or task - Ask yourself....Did I eat sufficient Carbohydrates today???

It's the High fat dressings, sauces and spreads added to the Carbohydrates that add the kilojoules, e.g. butter on bread and potatoes, or cheesy/creamy/oily sauces on pasta.

Carbohydrates are your body's preferred fuel source and as previously mentioned 'The only Fuel your Brain can Survive on'.

Consume them at every meal to provide 'Essential' nutrients and long lasting energy.

NOSTALGIA

Coast Juniors Psyched Up For Country Semis
Central Coast Herald
Saturday June 14, 2003
By DAMON CRONSHAW
TEAM manager Gavin Cramp is confident his under-16 Central Coast junior rugby league team will be mentally prepared for their NSW Country Championships semi-final clash against Group 20 today at WIN Stadium, Wollongong.
Cramp has employed some sports psychology techniques to motivate his charges.
``We talk about whether they want to be known as the boys who made it through to the semi-finals or as big-game performers," he said.
``It's about the boys proving something to themselves. And we talk about faith and they laugh about that because we often use that word with religion.
``But believing in each other and your own ability is faith."
Cramp said his footballers were at a crucial stage of their development.
``They are being looked at all the time by scouts and I make them aware of that and it lifts them," he said.
Central Coast under-16 captain and five-eighth Sam Quinn said yesterday his team's opponents were known to have a ``very big forward pack".
``We've got to take them on out wide," Quinn said.
``We've got to get our big guys running off us out wide, soften up their forwards and make them work."
At training this week, the side worked on a revised game plan.
``We've had to change our pattern of play, because usually we run through the middle," Quinn said.
``We practised working the channels at the side."
Cramp said his side had played with confidence to defeat the Kiama and Illawarra regions in their past two matches.
``Their attitude is good, they believe in themselves and that's important," Cramp said.
``If they go out there with the same attitude tomorrow we will be playing in the final."
The players respected coach Greg Richardson and responded well to his direction, he said.
``Despite the players all coming from different clubs, the team connected as one," he said. ``If you've got harmony as a group, that's important."
Three Coast teams will be in action in Wollongong.
The under-16s and under-13s both clash with Group 20 (Leeton region), while the under-14s meet Group 16 (Pambula region).
The under-13s kick off at 10.30am, the under-16s at 11.45am and the under-14s at 1pm.

What Could You Change??

What ONE thing could YOU do, that YOUR Not Currently doing now, that would help improve YOUR current Life Style Situatioon???