ever noticed that sometimes life can be tough?

Traffic gridlock, mortgage payments, credit card debts, expanding waist lines, rising stress levels and trying to keep up with ever increasing work loads. Any wonder so many people feel flat, fatigued, frantic and fried?

The 13 contributors in this captivating book have worked with thousands of people and hundreds of leading companies to improve health, productivity and happiness. Learn from Australia’s most inspiring health and wellbeing experts. It’s like having your very own coach, without having to pay thousands and thousands of dollars ...

the contributors

Click on a contributor's name to read a sample section from the book ...

heidi dening jump start

When did you discover your passion for presenting?

I have always loved performing. As a young girl I was always putting on dance productions and skits for anyone who would watch me. As I matured, I was often asked to make speeches at weddings, parties and farewells etc, and people would always tell me how impressed they were. Presenting is something that comes naturally to me, and I get a warm and wonderful buzz from it.

I’ll never forget a presentation I made at a major medical convention; immediately after the event, at least half a dozen attendees came up and congratulated me on both my delivery and my simple and realistic steps to better health. But it was the thank you card I received three months later that really made me feel great about what I had done. The sender wrote to say that she had struggled with her weight all her life, trying every single diet, potion and new idea without success. She was raising her small children by herself and juggling long hours in the office; she could never find time to lose weight. I had highlighted five simple yet extremely effective weight-loss methods which she had incorporated into her day-to-day routine. Within three months she had dropped a dress size and toned up, but best of all she could now energetically get through her day with left over enthusiasm and zest for her children in the evening.

This experience highlighted to me how important it is to be able to educate and present to larger groups. It’s the only way to impact at a wider level than individual training sessions with clients.

edwina griffin fitwomen

What specific things can people do to improve their attitude and outlook on a daily basis?

Trying to be more present in daily activities, living in the now and enjoying the small things in life are important. Too many of us live wishing for the past, or fixate on the future, which can make the present seem unsatisfying. When we live in the now, we notice and enjoy everything here in the present. I find I tend to enjoy daily moments more and I connect better with people when I apply this way of thinking.

Our motivations and purposes in life differ but it helps to be clear about what your life purpose is. Waking up each day with a clear purpose is very motivating. Setting small benchmarks or goals to achieve will help you maintain that motivation, reaffirming that you’re heading in the right direction as you achieve each one. It’s also important to reward yourself whenever you reach one of these goals, so take some time out, treat yourself and look forward to the next challenge.

alex cox-taylor the lab

What are the best diets to follow or the best foods to eat?

The best diets to follow have simple ingredients, are highly nutritious and contain few calories. When working with professionals who are looking to boost their performance at work, applying the following always gets phenomenal results:

• Meal composition - without healthy fat, protein and fibre in your diet, digestion is too rapid and calories turn into fat. This in turn reduces your body’s metabolic rate, energy levels and recovery.
• Meal timing - eat moderate-sized meals with an emphasis on a good breakfast. Have a snack (one-quarter to one-third the calories of a full meal) midway between breakfast and lunch, and another between lunch and dinner. Remember that in order to accommodate the calories in your snacks you must reduce the number of calories in your main meals.
• Hydration - adequate water each day is also a must. Look to drink at least eight glasses a day.

If you’re also undertaking moderate exercise for general health, adjust this diet to include:

• A small healthy snack an hour before you exercise, and another immediately after
• An additional litre of water for each hour of exercise

aaron whear career fitness

Explain your concept of having a ‘Game Plan’, why this is so important and the types of programs you now run for some of Australia’s leading companies.

The Game Plan concept evolved from looking back over my business and life experiences and pinpointing the common thread running through all the successful times. I found that whenever I had achieved success there was always a plan in place that has allowed it to occur, and whenever things had not gone well it was often the result of poor planning.

I believe this is true for most people. We all know that “if we fail to plan then we plan to fail”, however planning still remains one of those things we don’t do enough of.

I preach the Game Plan message using a combination of tools and experience to ensure my clients not only set appropriate plans but also follow them through. I believe that success does not come by accident and that to achieve what you are truly capable of you must have a Game Plan that accounts for the following:

• Learning – personal development and business development are directly linked, so address your ongoing education. After all, the more you learn the more you earn.
• Earning – focus on the areas of sales, marketing and client retention as well as developing and refining your business-specific systems. Attention to these areas will contribute to increased cash flow.
• Conserving – regardless of your income, the key to wealth is spending less than you earn and investing the rest. Have an organised savings and investment plan, allow for tax, and understand the difference between profit and cash flow.
• Preserving – preserve both your mental and physical health. Put in place strategies for relaxation, getting adequate sleep, taking regular holidays, and optimising the results you get from your physical exercise program.

kirsten cooke dynamic total health and fitness

How much time does it take each week for the average person to improve their fitness and body shape?

I’m a big believer that anything is 100% better than nothing. Although the more frequently you exercise, the faster you will see results, research has shown that as little as one resistance workout per week can increase lean muscle mass and improve bone density.

Here are my tips for improving fitness and body shape easily and effectively:

• Get started and build new habits - it has been documented that it only takes 21 days to build a new habit. That’s not a long time if you start now.
• Perform cardio-vascular interval training - make time for 15-30 minutes, three times per week. High intensity interval training is the fastest way to improve cardio-vascular fitness and burn maximum calories and body fat. An example of a cardio program is available on our website at www.dynamicfitness.net.au
• Perform a variety of resistance exercises - schedule 30 minutes, one to three times per week for resistance training. If you don’t have any equipment, use your body weight and environment - do push ups, chin ups, squats, lunges and dips. Visit our website for some great no-equipment workouts
• Eat five to six small meals per day - enjoy low G.I., high fibre carbohydrates, and good quality lean protein
• Drink a minimum of one to two litres of water per day
• Reduce your intake of alcohol & refined foods
• Create a calorie deficit - calories in must be less than calories out

scott krywulycz pt plus

You teach a process of adding, deleting, multiplying and dividing. Explain what this is and how you use this method to help people in your coaching sessions?

At school most people were taught the “order of operations” mathematics law where you multiply, divide, add and then subtract. This is exactly how most people try to grow their businesses - by first trying to multiply and grow the business before putting in the right structure and support. The end result is lots of activity, but more often than not, chaos and disorganisation behind the scenes. At PT Plus, we turn mathematics upside down, and at the same time, turn the way you approach running your business upside down! The PT Plus order of operation is to add, delete, multiply and then divide.

Add - the first step to running a successful business is to add the right attitude, systems and structures to make sure you receive the maximum return on the effort you’ve put in. This involves setting up your office, communication networks, organisational tools and customer flow systems, and making sure you have all the necessary paper work, forms and procedures in place. PT Plus has a range of products and services that can provide you with the necessary infrastructure and systems you need. These will keep you on track, on target and most importantly, in demand.

Delete - deletion focuses on managing priorities and getting rid of all the time and energy wasters. How much of what you do every day could be done better by somebody else; or maybe not even done at all? We all have exactly the same amount of time available each and every day: 86,400 seconds to be precise. At PT Plus we’ll partner with you to make sure you are investing your time and energy in the right areas for personal and professional success.

Multiply - multiplication is the process of leverage and controlling your efforts to achieve more with less. Once you have the right structures and systems in place, and are investing your time on what really matters, it is time to really multiply your business and increase your capacity to earn! This might involve getting someone to help with your books and administration, hiring PT Plus as a business coach, or maybe just changing your mindset and realising you have the potential to at least double or triple your current output.

Divide - division centres around branding, target markets and specialisation. We can show you how you can spin your main message to appeal to more people, more of the time. Understanding how to apply the right strategy and how to specialise without excluding is the key ingredient in being able to offer a broader range of services and products that will dramatically increase your market share, cash flow and profit.

nina netzler von reiche optimal health pt

As a health and fitness expert what is the most common question you get asked and what is your answer to it?

The most common question I get asked is, "How can I lose weight fast?" What this question reflects is a society that wants a quick fix. A lot of people just want a magical pill that will transform them into a fitter, leaner person.

But in short, there is no quick way to lose weight and keep it off. The key is to lose a healthy amount of weight progressively through diet and exercise, and then keep it off with a healthy lifestyle that incorporates good food, regular exercise and proper training.

I know what it’s like to be overweight - I ballooned after the birth of my first daughter. The hardest part on the road back to a healthy bodyweight is the first step: making the decision that you no longer want to carry that excess weight.

Looking for a quick fix can be an indication of how we approach many things in life, be it in our careers or in our relationships. It calls for a change in mindset and a genuine search within ourselves of what we really want and what we’ll do to get it. A fitter body, better relationships, a dynamic working environment; whatever it is, decide, then work out how much you’re prepared to commit to achieving it. Ultimately, it comes down to how much respect we hold for ourselves as to how much we’re prepared to commit to change.

brad sheppard peak physique

You now mentor a number of fitness trainers and health professionals in wealth creation and business building. What are the main tips you give people wanting to grow their business?

Our philosophy at Create PT Wealth (www.createptwealth.com) is simple, and the personal trainers undertaking our internship program are in a position to grow both themselves and their business in a huge way.

We educate in two very important ways:

1. Getting your head right - when you have no personal obstacles or roadblocks holding you back, you will achieve amazing things
2. Developing sound and tested business systems - these are critical to your success

It’s certainly a very rewarding feeling to see the success stories from those who have studied and followed the program and have produced such great results. Most personal trainers are great technically at what they do, however they do suffer when it comes to business systems, skills and processes.

We have developed a step by step membership-based website for personal trainers which guides them through every critical business process. The website (www.yourpersonaltrainerbusiness.com) is a powerful resource for fitness professionals who wish to reach the top of the personal training field.

gillian leigh quarmby fit for a queen

Were there any times when you thought that you wanted to give up running your business? What got you through?

Of course there have been times when I wanted to give up, and when I’ve doubted the services I offer; when all I wanted was a guaranteed income; when I’ve hated the 4:30am starts.

Once, when I was working as a receptionist at a fantastic global company, I was given a written reprimand for falling asleep at my desk. I had been working my guts out for three weeks solid, putting in 17 hours a day. I blamed my second job at the gym and figured I’d resign from that to keep the office job. It was very tempting to go back to a normal 8am to 4pm day working just 10 minutes from home. There was even a gym and café on-site. The perks were entirely with the big company.

But I ended up leaving the company and staying with the gym because answering phones wasn’t my passion. Yes it paid better and was in a multi-million dollar air-conditioned building, but it was boring. Then, as now, I’d rather earn less but enjoy a fantastic life doing what challenges and inspires me.

What got me through was focusing on growing my business. I was an exercise specialist but had no idea about tax, client retention, marketing and so on. So I started going to seminars and training courses, and learning business skills to complement my knowledge of the human body; I also started looking out for other trainers with more experience to learn from.

Now, I am immensely proud of Fit For A Queen. It isn’t about the money and it never will be; I made a choice to pursue what I love. And there will always be the tough weeks; always.

aaron mcallister fitaz

How do you teach people to set and stick with their goals? Do you have any specific methods of changing behaviour?

People often start out with the best intentions and go at them like a bull at a gate. Initially they get great results but this only lasts for a month or so. They quickly burn out like a bush fire.

Results slow down and so does the motivation. The novelty begins to wear off and attaining their health goals becomes more of a chore than a way of life. Then they start to miss a night or two of exercise or deviate from their eating plans. It's a slow process, but one day's missed exercise can quickly turn into a week and then into a month.

Eating plans can also slip in the same way. A teaspoon of sugar added back in begins a viscous cycle - the more sugar you give the body, the more the body wants. After a month of unhealthy eating many people are back at square one or even worse.

I tell all my clients to work out clear, concise short and long term goals, then focus on them so an emotional attachment forms. They should then use different forms of measurement to track progress so that motivation remains high.

amy kozlowski push it fitness & health

What does health mean to you and how do you achieve it (have more of it)?

Good health to me is spending as little time being sick and tired as possible, and spending more time doing the things that you love! I believe a stable level of good health can be maintained by working on three key aspects of your life - exercise, diet and sleep.

I don’t try to have the perfect routine because it’s not realistic - work hours can be uncontrollable and can throw a fixed routine out the window. But by concentrating on these three aspects I can complete my weekly tasks and still have enough energy left for friends, family and myself:

1. Exercise - when you exercise you maintain a healthy weight, sleep more soundly and have a higher level of self-esteem and confidence. I make sure I exercise every day. I try to workout at the gym or go for a swim most days but sometimes there’s no time, so at the very least I walk my dog.
2. Sleep - lack of sleep causes irritability, lack of concentration and eventually a sick and rundown body. Your body needs sleep to rest and rejuvenate. I don’t function very well with less then seven hours sleep so that’s my minimum rule.
3. Diet - a healthy, low fat, portion controlled diet is very important for weight management and energy levels. The only way I can achieve this is if I plan my meals at the beginning of each week. I work early in the morning and late at night so if I don’t plan, my diet and energy levels suffer.

anthony pierobon elevation performance

As a health coach, you work with clients and teach them the process of ‘Stepping Up’. What is this process and how did it come about?

My Stepping Up process took some time to develop. After a few years of working in the health and fitness industry I found a common theme arising again and again - a dirty word called 'plateau'. No matter how hard people worked, their efforts to lose the next few kilos, or run that little bit faster, or lift a heavier weight consistently failed. They became stuck at a certain level, a plateau, and could not move up to the next level.

I began to look at why we plateau and started developing a method to help people successfully break past them. I call this process ‘Stepping Up’.

Stepping Up involves breaking down your goals into steps. By focusing on smaller steps, the collective result smashes what was previously a plateau.

Take running as an example. If you want to run faster, running around the same track day after day is only going to get you so far. You may improve your best time but once you plateau you just aren’t going to get any faster! By applying my Stepping Up process, we look at the steps needed to make you run faster. Without getting too technical, two ways which will help you run faster are to increase the length of you stride and to increase the rate at which you stride. This is a simplified example, but now instead of having just the one larger goal, running faster, we have two smaller areas to focus on which collectively will achieve that goal. Both will collectively help you run faster and break through any training plateaus.

I now use the Stepping Up process to help my clients not only with their health and fitness goals, but in all aspects of their lives. Utilising a number of assessments and tools that help my clients understand where they’re at, we work to implement the process and create our action plan.

At this point the hard work begins, but together we can change tired and out of date mindsets, and refocus on the stages that will enable them to Step Up!

brendon harris toa consulting

What are your top tips for boosting energy levels?

Get on purpose - tasks become effortless when we are on purpose with our deep values and desires.

Laugh more - laughter not only promotes relaxation and reduces stress but it increases the oxygen levels in our body, giving us more energy and increased endorphin activity which results in a sense of wellbeing.

Get enough rest and sleep - our bodies respond to a correct balance of stimulation and relaxation. Try to get eight hours sleep each night, ideally from 10pm to 6am. Also build relaxation time into your day.

Eat foods that give you energy - this can be very individual so after eating, listen to your body.

Drink lots of water - losing just 2% of our body’s water can cause headaches, cognitive impairment and lethargy. We need to drink 3% of our bodyweight in water every day for optimal hydration.

Meditate or do Qigong, Tai Chi or Yoga - these forms of exercise are energy building as they stimulate the parasympathetic nervous system which promotes recuperation.