I've done a poll around the office and, apparently, the most common reasons to detox are:

• To improve digestion
• To lose weight
• To feel better/healthier/lighter/cleaner
• To improve the skin's appearance.

Now, I've completed a few detoxes in my time; usually for the above reasons too, but this is the first all-liquid/meal replacement detox I've ever done. And, to be honest, I'm not really looking forward to it.

The reason being, during my previous cleansing experiences I became painfully aware how food-centred our socialisation activities tend to be. We chat over coffee; we catch up over brunch; a weekend date is dinner and a popcorn-themed movie. Hell, I married my husband largely due for our mutual love for fine dining!

For many of us, food has become the backbone of our social lives and so if your social life has to rely on something that you must 'shake well before serving', I'm just not entirely convinced this thing is for me.

I should also add, I'm actually quite fond of chewing. And so, I think five liquid-filled days may leave me with a yearning for something to – literally – sink my teeth into. But, this is all mere speculation. For tomorrow we start the detox and I can find out for sure if my whinging has wings. Wish me luck.

On day one I have a breakfast catch up with my friend Emma. I wonder if I'll be up for a corkage fee when I crack open my runny green goo that I'm calling 'breakfast' at the café.

My friend, Emma, is visually impaired; good thing really. This green, cloudy concoction may well have turned her off her scrambled eggs and perfectly tanned, crusty, idyllically-melted-golden-butter, smells-soooo-good toast. Sigh. This week is going to suck.

I was so embarrassed to have to order only lemon in hot water and peppermint tea, that I didn't dare produce my bottle of pond water as well. Instead, I considered downing it in the restroom when I went to the toilet, but decided that was even grosser, so I held my nose and threw it backwards after my breakfast catch up with Emma; at midday; in my car. A bit later than it's probably supposed to be consumed – it being the 'morning wake up call' and all. Still, better late than never, I presumed.

Two hours after guzzle number one, my instructions told me to drink bottle number two of the six allocated for the day. This zingy flavoured one wasn't half bad. I just wished it came in a solid. Yes, I am missing my beloved chewing motion already.

Lunch was... what a surprise... another juice. Only this time the instructions said I may warm it up (not heat it through though). Oh good, I thought. I can pretend it's soup. Sadly, it tasted like... warmed up juice. So far, not so good. I miss using my teeth! I sure am looking forward to what I hope will be roast-lamb flavoured juice for dinner tonight!

I am so hungry right now. I am cranky. I am empty. I just about went mental over the smell of a vita-wheat with vegemite. I miss toast. At this point in time I am wondering why they say it is wrong to cry over spilt milk.

With a few gulps, my 'dinner' and yes, the term is used very loosely, is over.

I am still hungry. I am even crankier. I am as lethargic as a corpse. And I'm peeing like a racehorse. My husband is cooking his dinner. It's steamed vegetables and I desire it like it's a banquet of lobster. I think a divorce may be imminent. Did the detox warn of the potential effects on one's marriage? Is that what I agreed to? I don't think so.

I have to be honest. After just one day on this program it is very clear to me that detoxing in this manner is NOT for me. I come from orphan beginnings and hunger activates panic within (I'm not joking about that!). I can confidently say that I am not likely to benefit from any program that involves a deprivation of solid food. That's not to say that a detox is not something I would embark on again though. In fact, I have detoxed a few times before now, using poop-inducing pills that apparently 'clean' out your innards. And whether they actually do or don't physiologically work (there is so much controversy surrounding their effectiveness), the psychological sense that they do and the side effect of weight loss from the 7 or 14-day program, is usually rewarding in itself; even if only a little.

Like so much of the offerings in the health and fitness industries, what works for one person may not work for another, so your best bet is to talk to people who have done it, find out what options are available and try them out for yourself if you are still keen to do so. If you are interested in finding out more information about a liquid-based detox visit www.schkinnymaninny.com.au

Article by Analee Matthews. Analee is the editor of the Fitness First Magazine, which you can pick up for FREE at reception right now. Analee can be contacted at analee@allsmilescreative.com.au

The problem
Every year one per cent of Australians develop diabetes (275 people per day). In fact, according to the 2005 AusDiab (Australian Diabetes, Obesity and Lifestyle study) report, 7.4 per cent of Australians over the age of 25 had diabetes, which is one of the highest rates for a Western nation, and a further 16 per cent of adults have 'pre-diabetes' which, if unrecognised can develop into diabetes.

Exercise to prevent diabetes
The main risk factors for developing diabetes are obesity, dyslipidemia (high LDL-cholesterol, low HDL-cholesterol) and a sedentary lifestyle. The American Diabetes Association (ADA) has released information confirming that a great deal of evidence indicates that physical activity may help prevent or delay diabetes.

Prescribing exercise for diabetes
Both aerobic and resistance training is fundamental in maintaining good health and preventing complications in diabetes.

Aerobic exercises
Regular aerobic exercise in diabetic patients has been shown to improve, not only blood glucose levels (BGL), but lipids, cholesterol, blood pressure and resting heart rate and body composition. The current guidelines are to undertake moderate intensity aerobic exercise for at least 30 minutes on most if not all days of the week with no more than 72 hours between sessions. If weight loss is desired, the sessions should be of 60-minute duration. As with any new program, start at a low intensity and gradually increase in both duration and intensity.

Moderate intensity is when the heart rate is 50 to 70 per cent of maximal. Using a perceived exertion rating the rate is 12 to 13 out of a 20 point rating, where 20 is maximal or near impossible, and 8 being very light exercise. If the moderate intensity is difficult to maintain for the duration of the session then interval training is an option.

Resistance training
In resistance training the musculoskeletal system works against an opposing force such as gravity or an added weight. This has shown to improve BGL, insulin resistance, weight gain, maintenance of lean body mass, strength, balance and functional capabilities. Especially recommended for obese individuals, those with mobility or balance impairment and for those with peripheral vascular complications.

The current guidelines on resistance training recommends two to three times a week, in conjunction with aerobic training for best results. Heavy resistance have the greatest impact on BGL. Recent evidence shows that heavy resistance training with adequate supervision is safe. Heavy resistance targeting all major muscle groups should be included and consist of heavy loads lifted eight to ten times, progressing to two to three sets of each exercise. While there are no set rules, one to two minute break between sets will result in better strength benefits. The load should limit the reps to eight to ten each set (eight to ten repetitions maximum strength). For those with long standing diabetes, moderate weight training with light weights and high repetitions can be used. Regardless of the intensity it is imperative that good exercise technique is maintained to prevent injuries and maximise benefits.

Special consideration: Low glucose level or hypoglycaemia ('hypo')
Exercise can potentially cause a hypo in those who use insulin or other blood sugar lowering medication. In order to avoid this the dose of the medication and carbohydrate intake should be adjusted prior to exercise. The response of blood glucose to exercise depends on the individual, exercise intensity and the duration. As a rough guide extra carbohydrates should be consumed if exercise duration is more than 30 minutes or if BGL before exercise is less than 5.6 mmol/L. A hypo caused by exercise can occur during, immediately after or several hours after exercise. Therefore regular blood sugar monitoring is recommended during and after exercise to establish a pattern. This will help adjust the dose of insulin or other hypoglycaemic drugs and carbohydrate intake prior to the next session.

The ADA also recommends a proper warm-up and cool-down. A warm-up should consist of 5-10 minutes of aerobic activity (walking, cycling) at low intensity. This will prepare skeletal muscles, heart and lungs for a progressive increase in exercise intensity. Gentle stretching for 5 to 10 minutes can be done after the warm-up. The cool-down should be of equal duration and aimed to bring the heart rate back to resting level.

As with any exercise program it is important to maintain hydration before, during and after to compensate for losses. Prior to undertaking any exercise program, a thorough medical evaluation including an ECG, peripheral vascular and nervous system examination, ophthalmology and kidney function assessment are important especially in diabetics.

Article by Devika Thomas, BSc (Hons) MBBS MSurg MAACB Devika is a member of the Australasian Association of Clinical Biochemists and is a Certified Clinical Densitometrist. Her area of interest is musculoskeletal and preventative medicine, including osteoporosis, and she can be contacted by phoning 0401 120 720.

• Start slowly only running twice a week in the early days. Start with a 30-minute session. If you can't run the whole thing, you can always start out walking and then add in a little bit more running each session.
• Once you're running the whole way, start to increase your distance, make sure to only increase by no more than 10 per cent a week. Once a month include a recovery week where you drop your distance back down by 10 per cent. This is important so you're your body has time to adapt to your new exercise. Aim to build up to three running sessions per week, ideally a longer session and two shorter, easier sessions.
• Make sure you do a good warm up before each session, including a jog, followed by dynamic stretching.
• Finish each long run with a good warm down including static stretching and run-throughs (i.e., some 60 or 70 metre sprint repetitions where you start at 80 per cent and then drop to 60 per cent, then 40 per cent, jogging back to where you started in between.
• A strong core is vital to becoming a good runner. For this reason, always include a gym workout at least twice or three times a week, and be sure to integrate core strength work, weights, Pilates or yoga each week.
• Cross-training, such as swimming or indoor cycling classes are also important,especially if you're a beginner runner so that you don't get injured. It will also add some variety to your training so you won't become bored.
• Eat sensibly. You need to have a balance of carbohydrates and proteins; but contrary to popular belief you do not need to eat a whole lot more than usual when you are training.
• Stick with it! It takes a while before the endorphins start to kick in, but once they do you will love running and never want to stop! Whatever you do – hang in there!
• Once you get a bit fitter include some hills and speed work in your training. This will help you become stronger and also adds more variety into your running routine.
• Run with a group or with friends. It is so much more fun running in group and helps to stay motivated and committed on those cold winter mornings!
• Set yourself a goal to train for. Whether it be a 4km or 9km fun run, or something more challenging like a half-marathon, training towards a goal keeps you motivated and helps you stay on track. If you're looking for additional motivation, add a charity element to your training and get people to sponsor you to reach your goal. If you are fundraising for a registered charity, it can also help keep you motivated and on track with your training.

Article by Annie Crawford Annie is the founder and running coach for Can Too. Can Too is a non-profit organisation that combines fitness with fundraising. Can Too offers training programs in Sydney and Melbourne for various race distances in return for participants raising money for cancer research. To register for one of the upcoming Blackmore's Running Festival programs in Sydney or the Melbourne Marathon programs in Melbourne visit www.cantoo.org.au

New research reveals two-thirds of Australian parents find it too time consuming and difficult to involve their children in cooking, and may be doing more harm than good keeping their kids out of the kitchen, according to experts in child nutrition. The research, conducted by Newspoll on behalf of Flora, found 44 per cent of Australian parents say their children have no interest in food preparation, and a further one in three parents are not personally interested in cooking.

Pioneering a movement to improve eating habits, Flora has enlisted twin seven year-old boys Jacob and Caleb as Seedlings ambassadors to demonstrate how much fun kids can have in the kitchen. "Cooking with Seedlings" is a unique, five-episode video series that features the boys exploring where food comes from, making healthy snacks and cooking nutritious and simple recipes families can easily put into practice. The series is supported by leading dietitian Geraldine Georgeou, who is experienced in paediatric nutrition and dietetics. The videos are designed to assist mums in teaching their children to make the right healthy eating choices at a young age. They are available free on YouTube, making them ideal for kids and parents to watch together and then try out the recipes themselves at home. Check out the Cooking with Seedlings video series on YouTube at www.youtube.com/CookingWithSeedlings or download lots of healthy recipes from www.floraloveyourheart.com.au

Ahhhh, coffee! Don't know about you, but without it I don't feel right and with it I sure as hell don't feel wrong!

I love coffee. I love all it's friends too... the doppio, the latte, the frothy cappuccino and the cuter than cute piccolo. I don't care if it's instant, freeze-dried or made by the best barrista in Brazil... if it's strong, hot and rhymes with 'moffee', then every morning it's in my hand and headed for my hunger hole. But 'what the' of it's effects on the body? And 'who dat?' for the benefits of coffee with exercise? Is it a friend or foe of fitness? Let's take it to trial!

The main ingredient that gives you wings in coffee is caffeine, a central nervous system super stimulator. Adenosine is a neurotransmitter that causes a calming effect on the body, but our friend caffeine blocks it like a bridesmaid does a hit on the hen. So as your adrenal glands have a great old unrestricted time squirting adrenaline every where, up goes your heart rate, wide go your pupils and whoosh goes glucose into your blood stream for extra energy, and there it is... the caffeine effect!

Caffeine also impacts upon your dopamine levels, which activate the pleasure parts of the brain. Which is probably why the addiction to your daily fix can be so hard to shake. While slurping a mega-mugga-cino may make you feel good, it doesn't mean that you should be lining up at your local coffee hot spot in your gym shoes prior to your workout.

Studies show that caffeine can increase endurance in moderately strenuous exercise, but she won't make your stronger. So forget about downing a long black and out-pumping the instructor in your BodyPump class, it ain't gonna happen! Even on the endurance side of things, the studies showed the best results in performance came from ingesting caffeine tablets, as coffee itself interferes with caffeine's performance enhancing properties. As those beautiful black beans get roasted, ground and extracted, hundreds of compounds get dissolved, removing the real kick from the caffeine. But who wants to be a pill popper? Where's the fun in that? Much better to turn up to the gym with chocolate-stained froth all over the tip of your nose and breath that smells like Mocha Kenya, if you ask me!

But, as with many things that are yummy and fun, there are lots of documented risks of consuming coffee and caffeine, be it for performance or plain old daily consumption. As caffeine stimulates the central nervous system, it can produce headaches, restlessness and irritability. So can listening to Shannon Noll's music, but he doesn't dehydrate you, which is another of caffeine's downsides. Remember, you're a fit and healthy gym goer... you need all your fluids in your body to transfer nutrients for muscular growth. Throw in elevated heart rates and blood pressure, and sinking endless cups of coffee starts to sound a wee bit silly. I'd rather watch endless re-runs of the Victoria's Secret fashion show to get those side effects.

The big long-term problem with caffeine is the effect on sleep. The half life of caffeine in the body is about six hours, meaning if you have a have a big cuppa with 200mg of caffeine at 4pm, you'll still have about 10mg slushing around in your body at 10pm. And while you may be able to get to sleep, you might just miss out on the body nurturing goodness of deep sleep. And you know how these things go... once something makes you feel nice, you'll want more and more of it to make it feel like it did the first time.

Put coffee consumption in the same box as pizza, chocolate and Jim Carrey movies. Then take a big, fat black magic marker and write on that box 'MODERATION'. From doing my endless hours of research for this article, all the mentioned side effects came from excessive consumption of the lovely liquid. Use your smarts on this, people. Raise up two fingers on your left hand and make that the maximum number of caffeinated beverages you'll have in a day. Then lift three fingers up on your right and make that the latest time in the arvo that you'll swill a quick thrill. Follow these barista basics and you can train, rest, recover and enjoy coffee the way you should!

Article by Simon Anderson Simon is the owner of Kapow! Personal Training in Sydney, where he helps clients get into great shape and helps new personal trainers build incredible businesses within Fitness First. For more details phone 0410 664 986.

No one can argue with the fact that we are living in a very time poor society, one where everything is on 'fast forward'. We have access to instant food, instant finance, instant messaging and instant information. Our lives revolve around trying to get as much done in the smallest amount of time possible. So this leads us to the big question: when our time gets poor what happens to our exercise regime? For the majority of us, chances are you answered that exercise went out the window.

To understand why this happens one must understand what basic barriers (real or perceived) prevent people from participating and/or maintaining a routine. There are many different types of barriers but the big, most common ones are 'lack of money', and 'lack of time'.

Firstly, when times get tough a gym membership or a personal trainer can seem like a costly luxury, thus is often one of the first things to be eliminated. Secondly when one is busying themselves around all day, or there is still a million and one things to cross off the 'to do' list the 'lack of time' barrier is going to present itself.

So what then is the solution to the above barriers? How is it that in economically challenging times, and time-poor days can we ensure that we still hit the gym, still get results and still get value for money? The answer relies in 'magic micros'! They are affordable and fast!

Of course, anything with the word 'magic' in it sounds too good to be true, but the beautiful thing with a magic micro is that it is based on solid scientific research. For years, personal trainers and coaches alike have all understood and utilised high intensity training protocols in order to get results (high Intensity Interval training (H.I.I.T) being a very popular form of this).

It is the nature of this high intensity that forms the backbone of magic micros. Micro sessions are normally short in duration (for example, 20 minutes) and are essentially high intensity, with little to no rest. In order to get the most from them it is worthwhile seeing a Personal Trainer who can guide, push and progress you. Session content can vary depending on what you are training for and whom you are training with but most of the time incorporate large big bang exercises. Anything and everything from boxing, body weight exercises, cable machines, kettlebells, suspension straps and traditional cardio equipment can be utilised within the sessions. A personal trainer who is experienced in utilising micros has the ability to provide intensity and variety while keeping the workout safe, balanced and effective.

Lisa Brown (a senior personal trainer from the George Street Platinum club in Sydney) has seen incredible success with many of her clients '…the micro session has turned peoples traditional view on exercise regimes around. It is affordable, high quality, quick duration fitness that is challenging yet rewarding.'

If your goal is generic in nature and encompasses lose weight, tone up, get fit and increase general strength, then the micros are probably well suited to you.

The benefits of a magic micro include:

• High intensity sessions will encourage a higher overall working heart rate. This means you will be improving cardiovascular fitness.
• A higher working heart rate means a greater amount of calories will be burnt (in comparison to lower, long duration activities). Of the total amount of calories burnt a high percentage will come from fat (in other words you are burning more fat in a shorter period of time).
• The session is only 20 minutes, enabling you to improve your weekly frequency of your training.
• Due to the anaerobic (meaning 'without oxygen') nature of the session you will have a metabolism that is still fired up for hours after your workout.
• An increase in your anaerobic capacity will equate to an increase in your aerobic capacity.
• Compound exercises (for example, squats, lunges, multi joint exercises) use large muscle groups, thus also contributing to increased calorific burn and a revved up metabolism.
• Compound exercises will also promote beneficial hormonal responses (such as the release of testosterone, growth hormone, epinephrine and norepinephrine); all of which will aid in muscle remodelling, growth and future strength gains.
• Compound movements will also teach the muscles how to move together, thus you will have an increase in muscular coordination.

And so, it's easy to see why 'magic micros' are so valuable! With all this new information on board, you can kick the 'no time, no money' barrier to the curb and start achieving your health goals today!

Article by Nardia Norman Nardia is a senior presenter for the Australian Institute of Fitness, a senior personal trainer at Fitness First George Street (Sydney) and director of Innervate Develop. She has an extensive background in personal training, and coupled with her holistic approach to health and fitness is a well sought after trainer, presenter and mentor. Contact Nardia by phoning 0412 334 656 or emailing nardia.norman@innervate.net.au

We all know about the alarming divorce statistics but what may come as a shock is that over a third of relationship breakdowns are caused by financial issues. These include disputes over how money should be spent, conflicting behaviours such as 'savers' and 'spenders', and financial infidelity which is hiding or lying about the price of purchases.

So how can two people who love each other, call it quits on their relationship due to an external influence such as money?

It's not your fault!

While every situation is unique, money disputes are neither spouse's fault. They are simply the natural consequence of clashing beliefs when two independent people, with completely different experiences, come together and start making joint decisions.

You may be thinking that your partner is to blame so before you point the finger, it's important to recognise our beliefs have a powerful impact on the way we interact with money. This can often result in decisions and actions that contradict logic or reason.

This is why despite knowing basic money principles, we can find ourselves spending beyond our means, overwhelmed by debt, making poor investment decisions and not protecting our most valuable assets. Sound familiar?

Childish views

Our beliefs are formed when we are children and are based on messages we receive from parents, siblings, teachers and society in general. The way we interpret these messages is unique and children who have the same upbringing can develop completely different beliefs. Therefore, it's only natural that you and your partner may have different views on money. Understanding each other's experiences and perspectives gives you more compassion when they seem to act irrationally.

For example, one partner may believe 'I deserve to spoil myself' and the other believes 'There will never be enough money.' What happens here is that while one is busy spending money, the other is reluctant to spend on anything other than necessities. These may not be your or your partner's beliefs but it's easy to see how the combination can lead to disagreements and conflicts.

Beliefs are neither right nor wrong, they are simply incomplete. They act as a filter in all our decisions and we apply them unconsciously because we usually don't even realise they exist.

What's driving you?

Another key influence in the way we manage our money is our 'deep drivers'. These are more about who you want to be as a person, rather than focusing solely on what you want to do and have. Common drivers include family, relationships, community, spirituality, creativity, adventure and leaving a legacy.

Often financial goals are set at a superficial level, based on what we think we should want, as opposed to aligning them with our deep drivers. This can lead to dissatisfaction when they are reached and constantly moving the 'goal posts'.

If you don't understand who you and your partner want to 'be', and what you want to 'do' and 'have' within those drivers, it's difficult to design a shared future and an effective wealth plan to achieve it.

Some helpful tips

To give you the best chance at creating and maintaining harmony in your relationship:

1. Indentify and share your Money Beliefs. The following questions will help you and your partner to uncover your beliefs.
   • How did your parents manage money?
   • When you think about money, what emotions do you feel?
   • What would you like to teach future generations about money?
   Once you are aware of your beliefs, you can consciously adopt a more balanced perspective to any that are not serving you well.
2. Explore your individual Deep Drivers. The following questions will help you uncover what is really important to you.
   • If you had all the money in the world, what would your life look like?
   • If you knew you only had five years left to live, what would you change in your life?
   • How do want to be remembered by those you care about?
   Think through your answers on your own and then share them with your partner.
3. Design a Shared Vision. Once you know your individual beliefs and drivers, work together to create a shared vision and develop a strategy to achieve it.

Most importantly, when financial issues arise, understand that there is no 'right' or 'wrong' way. We all have our own filters so look for solutions that work for both of you. Intimate relationships are probably the greatest source of 'wealth,' so don't let money be the cause of another bitter divorce.

Article by Vanessa Hillier Vanessa is a qualified financial adviser with Sydney-based independent advisory firm, SentinelWealth. The SentinelWealth team use life-focussed processes, rigorous planning and strategic management to create sustainable investment solutions and the lives their clients REALLY WANT. To find out more about their unique Sharing Dreams package for couples and other planning services, visit www.sentinelwealth.com.au

Call To Arms is an annual national event to raise funds and awareness of cancer in men. Unfortunately, cancer remains one of Australia's biggest killers, affecting one out of two Aussie men by the age of 85. And although this event does target men, Call to Arms is also inviting girls and women across the country to encourage the men in their lives (boyfriend, husband, brother, father, son, best buddy!) to sign up.

Joining the Call To Arms is simple. Sportsmen, from junior through to pro should get their sporting club or team to nominate a day in July to hold a Call To Arms match and register online at www.calltoarms.com.au

Any club of any code (footy, soccer, rugby, water polo, hockey, etc) can register. You'll receive yellow armbands for each player to wear during their Call To Arms match and then they simply run some fundraising activities on the day of, or around, their Call To Arms match and donate the money raised back to the Cancer Council.

Not only will they be helping to tackle their toughest opponent – cancer – but by raising funds for men's cancer research they'll be showing their support of men who have survived cancer, those currently battling cancer, and they can remember mates who have lost their lives to the disease.

Registrations close 26 June and people can register online at www.calltoarms.com.au or by phoning 1300 65 65 85.