Secret to losing weight

There’s a secret to losing weight that most people don’t really know, and believe it or not, it’s tied up with maths. Let’s start with some basic assumptions:

  1. If you started exercising to lose weight, you’re carrying extra weight.
  2. If you’re carrying extra weight, you’ve been consuming more calories than you’ve burned.
  3. Your body burns calories in metabolism, digestion, exercise, and daily activities.

Let’s put some numbers to this and let’s also assume that your weight has gradually increased over the years.

  1. You’re careful with your food and drink and consume around 2,500 calories a day.
  2. In a normal day, you burn around 1,500 calories a day.
  3. You are storing 1,000 calories a day.

You join a gym and do a good 30-minute workout 3 times per week. At best, you’ll burn 300 calories each time, or 900 calories per week. Divide this by 7 days, and that means that you are burning an extra 129 calories a day on average.

  • Add this 129 to the 1,500 you normally burn = around 1,629 calories a day.

Now, remember that you’re consuming 2,500 calories a day.

  • Subtract the 1,629 calories you’re burning from the 2,500 you’re consuming = 871 calories a day that you’re still storing.

You’ll continue to put on weight, but at a slower rate. “So,” you say, “I’ll just do some more exercise until I start losing weight.”

Let’s go back to the maths.

Brisk walking burns around 7 calories a minute.

  • Divide the extra 871 calories a day by 7, and you’ll walk for 124 minutes – over 2 hours a day!

This still wouldn’t mean losing weight, just that you’d stop gaining and stay at your current weight. “I might as well give up!” you say. Not so fast.

Reset your weight

Weight loss is easier if you have a clear and doable plan to reduce your calories and to manage your hunger, cravings, your body’s responses to the foods you eat.

  1. Your personalised eating plan is designed to suit your tastes, your lifestyle, and your family.
  2. We know that sticking to any change is hard, so special one-on-one coaching sessions each week help overcome challenges and keep you accountable and motivated.
  3. Your exercise sessions can be individual or part of a larger group – whatever works best for you.
  4. Weekly relaxation sessions help with reducing stress and taking some much-deserved time-out.

If losing weight is one of your goals, you have two choices:

  • Measure your weight today. Try to exercise yourself slim and be your own weight loss coach. Measure yourself in one month’s time. If you haven’t lost weight, do the next option.
  • Enrol in the Reset Program. You’ll get your own personalised plan and the support you really need. Best of all, you see the kilos gradually and consistently fall off.

A free weight loss assessment takes just 35 minutes.  Call your nearest Healthy Inspirations centre to talk to a Health Coach about how it might work for you.

Sleep and exercise tips

Sleep and exercise tips

Here’s the third in our series on low-carb tips. What’s sleep go to do with low-carb tips? A lot, it turns out.

Poor sleep has negative consequences for the hormones that control hunger, appetite and weight:

  • Increases ghrelin, the hunger hormone – you eat more
  • Decreases leptin, the satiety hormone – your body doesn’t tell you when to stop eating
  • Decreases serotonin, the ‘feel good’ hormone – your mood is lower and you tend to go for ‘comfort’ foods to try to life mood
  • Decreases melatonin, the sleep-wake cycle hormone – poor sleep leads to poor sleep: seems obvious but it’s harder to get back into a good sleep pattern
  • Increases cortisol, the stress hormone – this increases fat storage (especially around the middle) and decreases muscle tissue
  • Decreases Human Growth Hormone, which leads to increased fat mass and decreased muscle mass, along with reduced energy.

Any of these effects, alone or in combination, can slow your metabolic rate and make you eat, on average, an extra 500 calories per day. Your body is in survival mode and so does everything possible to maintain or build energy stores. Eating well is more difficult.

When you think about making dietary change, feeling positive and in control are important psychological components of sticking to good intentions, so sleeping well is perhaps the unrecognised success factor in adopting a low-carb eating pattern.

It’s clear that sleeping well is essential, but if you’re not a good sleeper, how can you improve?

No coffee or chocolate after noon

Caffeine has a “half-life” of 5 to 6 hours in the average person. The half-life means that if you ingest 200mg caffeine, 5 to 6 hours later you’ll still have 100mg in your body. As it’s a stimulant, this means that the caffeine is keeping you more alert and less likely to sleep.

The half-life is variable. For some it’s shorter, for others longer; depending on age, gender, size, and genetics, as well as liver function and hormones.

A small espresso coffee (or cappuccino or café latte) contains around 200mg caffeine, which is the suggested healthy daily amount. A 100g serve of dark chocolate contains around 50mg caffeine – though if weight loss is a goal this serving size is not desirable.

Avoid alcohol: Try mineral water with lemon or lime

Most alcohol adds carbs, but it also disturbs sleep. Sure, you might be able to drift off more quickly if you’ve had a drink or two, but it disturbs sleep later in a few ways:

It raises your blood glucose levels, which raises insulin and makes you hot. The extra heat wakes you, or at the least disturbs your sleep. Insulin is a hormone that works by delivering blood glucose to the cells for storage, and for most people this means storage in the fat cells.

Alcohol decreases the amount of time you spend in REM sleep – the restorative sleep that you need to maximise.

Instead of alcohol, there’s something almost magical about drinking sparkling water with a slice of citrus that makes you feel a bit special. Nutritionally, it’s not much different to a glass of tap water, but psychologically it makes a big difference.

Give it a try. Select a lovely glass, or even a cut crystal hi-ball tumbler. Fill it with sparkling water, add the lemon or lime slice or even a squeeze of fresh juice, and enjoy.

Ribbons of cucumber in water is a surprising delight, too, so why not give that a try.

Go to bed early

To get around 8 hours of sleep, it’s important to work out the time you need to get up in the morning and then work backwards to determine your bed time. If you need to be up and about by 6am, for example, then sleep time needs to be 8 hours earlier – 10pm. Then, if it takes you say 30 minutes after getting into bed before you get to sleep, then bed time needs to be 9.30pm.

If you’ve been habitually burning the candle at both ends, you’ll probably need to gradually bring your sleep time back. It won’t work if you’ve been going to bed at midnight and then today decide that 9.30pm is more appropriate. You’ll probably lie awake for hours! Instead, go to bed at 11.45pm for a week, then 11.30pm for another week, then 11.15pm for a week, and so on.

No TV or mobile phone in your bedroom

Ah, the dreaded curse of being permanently connected. The ‘ping’ of a notification, the red stand-by light of the TV, and the invisible wi-fi signals can all interfere with sleep quantity and quality. Focusing on what you’re missing out on in the wider world means you miss out on sleep.

The bedroom should have limited functions: sleep, dressing, and time with your partner.

Establish a consistent bed-time routine

Like training children to sleep well, we also need to train ourselves to sleep well. Going to sleep and waking at (more or less) the same time every day makes it easier, as do things like having a shower before bed, turning off the TV an hour before bed, and ensuring that we don’t have a huge meal right before bed time. You might like to read a chapter of a light novel before settling down, just to help your body relax.

Early morning walk or exercise

Starting the day right makes it easier to continue the day right. Exercising before breakfast is great for waking you up, making you hungry for breakfast, and setting your mind into the right space to continue well. Feeling good carries over and helps you make better food choices for the rest of the day.

Schedule 2-3 gym sessions per week – and go!

Getting to the gym has many benefits, especially when you’re losing weight. Maintaining muscle while losing body fat keeps your metabolism firing higher. This means that you lose primarily body fat and not your valuable lean muscle. As with exercising early in the morning, a gym workout makes you feel your body working, sometimes feel glad that it’s over, but you feel food. Feeling good carries over to help you eat better and sleep better, so it’s a winning move to get to the gym regularly.



Inspire News May 2017

It’s amazing how much news and social media is being devoted to helping people understand the dangers of excessive sugar consumption. Dedicated social media groups share excellent information for reducing the sugar load, governments consider taxing sugary drinks, and people everywhere are more aware than ever about the benefits of following healthy dietary patterns.

Healthy, of course, means different things to different people. Our bodies all have different responses to individual foods, so giving one-size-fits-all advice is illogical. The challenge is discovering the right foods for your unique requirements. Regardless of the ultimate answer, it always starts with fresh, unprocessed foods. These foods naturally contain little sugar or contain so many other nutrients that they are hard to overeat, making it easy to eat well and avoid excess sugar. If you’re unsure of what to eat, or if you know you need help in sticking with a healthy eating plan, we’re here to help.

Slimmer of the Year finalist – Letitia R, Napier, NZ

Lost 30.5 kilos

I knew I was overweight. I had a lot of problems health-wise. I wasn’t in a good head space. Putting on a front to everyone “yeah, I’m all right” where deep down I wasn’t. 

Everything was an effort. I would go to gyms and quit because I couldn’t push myself. The day where I had to ask my kids to tie up my shoelaces, something so minor that was so huge in my life, was when I figured out something needed to be done. When we would go to bowling on our family days I would take the shoes into the toilet and struggle to put them on. That’s when the penny dropped for me.

I weighed 136.6kg when I walked through those doors. My blood pressure was out the gate. I had heaps of skin problems. My beautiful eyes: I couldn’t see them. I got puffed just walking out to get the mail. Small stuff was a mission for me.

Coming to Healthy Inspirations and changing the way I ate and exercising – I just squeezed my legs into the adductor/abductor and my beautiful tummy was in the way and at times I never thought that I could have achieved what I have. No way.

The benefits: I never dreamed of running, let alone walking. I can finally tie my own shoe laces. My blood pressure is right down. My skin is a lot clearer and I don’t get acne. I used to have gout; they were going to put me on prescription drugs, but with H.I. I don’t take any. It’s just amazing.

Before H.I. I just thought I was past it all. I can’t possibly lose anything and if so it was going to take a long time. My beliefs have changed incredibly. Being so positive and looking and feeling incredible, I preach the Healthy Inspirations word. Anyone and everyone asks me how I’ve done it. I tell them “Go to Healthy Inspirations. It’s a life saver.”

Through Healthy Inspirations I have gained a new me. I look at things differently. I grab opportunities. For a person that refused to run or walk, with losing so much beautifullousness (aka fat or weight), I put in an application to go and compete in the 2017 New York marathon. I got picked out of 2,000 entries and there were only 20 spaces and I was one of the lucky ones. On the 25th November 2016 I walked my first ever 10km and I was so over the moon. I just want to tell the ladies “YOU CAN DO IT!!!”

But to empathise with other people that are overweight and want to help by telling them my journey just so they can be at least a tiny bit inspired. If I can help in any way I am happy.

Top tips for losing weight: 

  • Just start!
  • If you fall down, get back up and keep on walking.
  • Always be grateful for all your achievements, no matter how big or small it is and be kind and loving to yourself.
  • Always have a daily task list.
  • Always be prepared.
  • Set small goals every day. Consistency is the key!

~ Letitia R ~

How did calorie-counting work for you?

We’ve all, at different points in our life, checked nutrition panels and assessed foods based on the calories they contain. Naturally we do this only when we’re “watching our weight”. At other times, we just eat and – hopefully – enjoy the food.

When weight loss is a goal, we’ve been conditioned to believe that the calories in – calories out model is what we need to apply, so we try to decrease the amount we eat and increase the amount we move. We then wonder why we don’t get the results we want or, if we do, why we can’t make it last. It must be our fault, right?


The calories idea tells us how we gain, but not why we do. This amazing video is talking about a book targeted at explaining weight gain to kids, and the author explains the complex in such simple terms that even kids can understand it. It’s worth setting aside 30 minutes to view the video.

Advice from the experts

When you want good information, you’ll usually turn to an expert, or at least someone who is experienced in the field. With that in mind, why would ask for weight loss advice from someone who has no expertise or has never needed to lose weight?

If you’re thinking of losing a few kilos abut haven’t yet started, this great advice from people already on their weight loss journey might help.

  • It doesn’t matter what type of diet you follow, just stick to it.
  • Don’t think you can eyeball measurements – get a scale and measuring cups and spoons.
  • You’ll likely drop a lot of weight at first and then slow down or stop for a bit.
  • Take pictures at the start so you can see your progress. Take progress pictures along the way.
  • Sauces count.
  • Relapses happen – don’t give up. You’ll have bad days even when most days are awesome. Just because you’ve had one bad meal does not mean you should write your whole day off.
  • Your new way of eating to lose the weight is the way you need to keep eating for the rest of your life.
  • Don’t let perfect be the enemy of good.
  • When in doubt, remember Batman: Alfred Pennyworth: “Why do we fall, sir? So that we can learn to pick ourselves up.”
  • Exercise sensibly. No need to jump on excruciating exercise regimes from the get-go. Work yourself up to a good workout routine and stick with it.
  • A nice treat is a faux Italian soda. Buy some Perrier sparkling water and toss in a few smooshed-up raspberries or strawberries.
  • Sometimes I think “Gee, if only I’d started earlier I’d be at my goal weight already” but I have recently been very thankful that me-from-the-past had the discipline and drive to start losing weight.
  • I wanted to lose 10kg and thought “If I lose 200g per week, it will take an entire year to get to my goal”, but I realised that the year would pass no matter what. I made the choice of whether I wanted to get there skinnier by eating less (with no hunger) or not.
  • Parts of my past I knew what I was doing was wrong, but I never did anything about it but wallow in self-pity. I’m glad I finally made a change.
  • I misunderstood the difference between motivation and knowledge.
  • To anyone not yet ready to lose weight, my advice is that you can at least try and stop gaining weight. Your future weight loss journey will be so much easier.
  • Self-discipline is taking care of your future self.
  • Exercise is a celebration of what your body can do, not a punishment for what you ate.

Zucchini lasagne

 Serves 8

  • 4 large zucchini, sliced about 1/2 cm thick

    Recipe adapted from Ambitious Kitchen

  • 1 tsp olive oil
  • 3 cloves garlic, minced
  • 1 small onion, diced
  • 1 green capsicum, diced
  • 500g extra lean minced meat (eg beef, turkey, chicken)
  • 1 (400g) can tomato puree
  • 1 (400g) can crushed tomatoes
  • 2 tsp dried oregano
  • handful of basil, finely chopped (about 1/4 cup)
  • handful of parsley, finely chopped (about 1/4 cup)
  • red pepper flakes, if desired
  • salt and pepper, to taste
  • 430g ricotta
  • 1 egg white
  • 1/4 cup grated parmesan cheese
  • 340g shredded mozzarella cheese
  1. Preheat oven to 190o C. Place sliced zucchini on large greased baking sheet. Sprinkle with salt and roast in the oven for 15-20 minutes to cook and help dry out the zucchini.
  2. Meanwhile, make the meat sauce. Heat olive oil in a large skillet over medium high heat. Add garlic, onion, and capsicum and cook a few minutes until onion becomes translucent and garlic is fragrant; stir occasionally so that you don’t burn it.
  3. Add in minced meat and cook until no longer pink.
  4. Add in tomato puree, crushed tomatoes, oregano, basil, parsley, and a few dashes of red pepper flakes. Bring to a boil, then reduce heat to low and simmer 25 to 30 minutes to thicken the sauce. Season with salt and pepper to taste. Remove from heat to cool.
  5. In a medium bowl, combine egg white, ricotta, and parmesan. Season with salt and pepper. Add in 1/2 cup of the slightly cooled meat sauce and stir to combine.
  6. To assemble lasagne, spread 1/2 of the meat sauce into the bottom of a 20cm x 30cm baking pan. Place zucchini slices evenly over meat sauce, spread on 1/2 of the ricotta mixture, then sprinkle with 1/2 of the mozzarella. Repeat layers. Cover with foil and bake for 30 minutes. Remove foil and bake for 15 minute longer uncovered.
  7. Serve with a side salad.


    How many minutes?

    Popular fast foods, snacks and drinks may be very tempting but give some thought to the number of minutes of exercise you will need to set aside, on top of your normal exercise, to burn off the extra energy they provide. Even a very small ‘treat’ can have a negative impact on your weight loss success.

    Question: How many extra hours/minutes of activity does it take to burn off a 160g tub Gippsland Daily Blueberry Twist yoghurt?

    Strenuous Aerobics: 29 minutes
    Social Golf: 58.5 minutes
    Energetic Dancing: 29 minutes
    Jogging 8 kph: 39 minutes
    Swimming: 39 minutes
    Walking: 58.5 minutes

    Low-carb food tips

    Low-carb food: In last week’s blog, we introduced the idea of Food Tips, Kitchen Tips, and Sleep & Exercise Tips that will help make changing to a low-carb eating pattern easier. Today we’re diving into some detail relating to low-carb food tips.

    1. Pre-plan your meals and shopping

    Getting to the supermarket without a plan, especially when you’re trying to shop for a new style of eating, will see your good intentions fail. If it’s too early in your change to low-carb, you just have little idea about what foods are low-carb and which ones just say that they are.
    Make it easy on yourself: take 30 minutes before shopping to plan your meals. This allows you to write a shopping list that includes everything you need to purchase. Then, at the supermarket, you just go about selecting foods from your list.

    2. Buy fresh whole foods

    This sounds so simple, but many people new to the fresh foods sections of the supermarket just don’t know where to start. Your meal plan and shopping list will be the lifesaver here.
    As a rule, almost all your grocery choices will come from the sections closest to the walls. Vegetables are generally not packaged, so you just load the amount of each item into bags. Meats are usually wrapped in plastic but otherwise unpackaged. Both are fresh whole single-ingredient foods.

    3. Minimise packaged & processed foods

    Supermarket aisles are reserved for the packaged stuff: food that has a long shelf-life. This includes canned vegetables, bottle water and the like, but most packaged foods are multi-ingredient foods that will not suit a low-carb eating plan. Steer clear of the aisles and it’s easier to steer clear of packaged and processed foods.

    4. Herbs & spices create flavoursome meals

    Buy a couple of small packets or jars of spice blends that suit your palate: Piri Piri Seasoning, Moroccan Seasoning, and Lemon Pepper Seasoning are examples. Use these blends as a great way to enhance and alter the flavour of your foods.
    A simple chicken and vegetables meal, for example, can be changed to Mexican, Thai, Chinese etc just by changing the seasoning. Experiment a little and prepare to be surprised at how easy it can be.

    5. Eat every meal from a plate

    This sounds really strange, but it stops you from eating on the run. Eating with your hands usually means that the meal is not low-carb: it’s wrapped in bread and the like to hold everything together.
    Another problem with eating on the run is that you don’t focus on the food, and the signals your body sends are blurred or not noticed. In short, it’s easier to maintain appetite control when sitting down and eating from a plate, using a knife and fork. You eat more slowly and your brain has a chance to ‘catch up’ to your stomach, telling you it’s time to stop eating.

    6. Don’t eat in front of TV or in the car

    Distraction = mindless eating. Have you ever become engrossed in a TV program and suddenly noticed that the biscuit plate or popcorn bowl is empty? Eating while not paying attention to the food is a trap for most people, so make it easier on yourself and combine points 5 and 6.

    7. Discover your daily carb tolerance

    Some people can eat a lot of carb, some a tiny amount, and most in between. We’re all different.

    Think of it like this: roll up your sleeves and compare your forearm to that of a friend. One of you will have skin that can obviously handle more time in the sun than the other. One of you would have a lower sun tolerance than the other.

    What can you do about it?

    Other than following the slip, slop, slap message, one of you will need to get out of the sun earlier than the other or risk getting sunburned.

    Carb tolerance works similarly. You and your friend will be different, so it’s essential to find your personal carb tolerance, and then make food choices that help you achieve the results you want.

    Inspire News April 2017

    Welcome to April 2017, a crazy month where routine flies out the window, and positive eating and exercise behaviours can be easily pushed to the side. School holidays, Easter, and Anzac Day all offer opportunities to eat that chocolate, skip the gym, watch TV with the kids, and slip backwards in the habits that lead us toward the goals we wish to achieve. This month’s article might help minimise the damage.

    Did you know that we offer “remote coaching”? There are many people who would love to access the Healthy Inspirations programs but are simply too far away from a centre. As long as you have a letter box and internet, we can arrange postal delivery of materials and then weekly coaching calls via Skype or Messenger. This allows face-to-face coaching support while you follow your eating plan. Feel free to let any of your far-flung family or friends know about this service – we’d love to help them. Email your name, email, and where you live, and we’ll get back to you.

    The start of May sees our next member challenge, Sharing the Love, which is about sharing recipes, ideas, successes, and taking some “me” time. Each centre will make a donation to their chosen charity, so get involved and share a bit of the love. Just ask one of the Health Coaches about how you can get involved.

    Slimmer of the Year finalist – Sarah T, Prospect, SA

    Lost 10.5 kilos & 57.5 cm

    “I decided to join the Healthy Inspirations nutrition program after I saw my photo on Facebook. I couldn’t believe it was me and thought if I didn’t do something, I’d be even bigger in another 12 months. 

    I was unfit, embarrassed, had very little energy and was eating too many sugary foods. The way I looked and felt in my clothes affected my confidence, so I began to avoid certain styles of clothing. 

    The program was easier than I thought. I never felt judged and I received nothing but encouragement and support from the team and members at Healthy Inspirations. Before long I came to realise that I could live without all the sweet things and desserts. I began to eat well and often enough to avoid hunger, so I didn’t even crave them. With a little bit of planning and some healthy recipes, the whole family could eat well. Instead of shopping once a week, I shopped about three times, buying exactly what I needed to cook the meals I had planned for. I also never thought I’d be a ‘gym person’ but the variety of classes kept me interested and the girls were great fun. 

    The whole family has benefited from the changes I’ve made. We are all eating healthily and my two daughters have a mum who demonstrates healthy eating habits; hopefully this will have positive long term implications for them. One of them actually calls me a ‘yummy mummy’ and my husband is impressed with how committed I am to regular exercise and likes my renewed self-confidence. My success in the program has given me the confidence and energy to be who I want to be. I can now wear whatever I want without worrying – even a bikini! 

    My Top Tips: 

    • Be organised with food – plan meals ahead, shop regularly to avoid running out of healthy food options.
    • Make protein muffins – they’re easy to freeze and take to work.
    • Don’t panic! If you have a slip-up, you can make up for it by getting back on plan.

    ~ Sarah T ~

    Establishing routine leads to great habits

    Routine is important. It sounds boring but solid routines form some of the corner-stones of behaviour and habit formation that can last a life-time. If April shenanigans are getting in the way of your normal routines, you’re not alone but there are some simple things you can do to reduce falling off the wagon completely.

    1. The night before
      1. Decide in the evening exactly what you will do first thing in the morning. It might be going for a walk, cooking breakfast, or meditating – whatever sets you up for a great day. The important component of this decision is that it’s completely “do-able”. Running a marathon before work, or cooking gruyere souffles with shaved truffles, or meditating for 2 hours are not “do-able”. A 10-minute walk, quick fried eggs with spinach and mushrooms, or meditating for 10 minutes might be better for you. Decide what you can realistically accomplish, and prepare for that.
      2. Organise everything you need for tomorrow morning’s commitment. Get your runners ready, ensure the fridge is stocked, or your meditation cushion in place.
      3. Visualise doing your chosen activity in the morning. Spend 2 minutes with your eyes closed (even while lying in bed) thinking about the activity, getting ready in the morning and how you’ll feel once the activity is complete.
      4. Sleep well.
    2. The next morning
      1. Get up, get dressed, and get moving.

    The preparation for your chosen activity is the key to success. Imagine getting your exercise gear sorted in the evening, only to get up in the morning and ignore it. You’d feel pretty bad. Now imagine how starting the day well sets you up for other good decisions. You feel energised, satisfied, and proud. You simply don’t want to undo the great start you’ve made.

    Over time, the routine you establish in the morning becomes second-nature; a habit that you no longer need to decide to do it. The habit drives the behaviour, and your brain is free from making that decision.

    Easter treats: How to make your waistline and sanity survive Easter

    You’ve probably noticed the supermarket assault of tempting treats for the past couple of months. Even if you have been ‘good’ during this time, often well-meaning friends and relatives feel the need to acknowledge Easter with the giving of gifts – usually food gifts such as Easter eggs and hot cross buns.

    While an occasional indulgence won’t stop you losing weight (though it will certainly slow it down), indulging too much will see the number on the scales steadily creeping up and all the hard work you’ve put in to losing weight may be undone.

    Many people find that once they do indulge, a cycle of indulgences or cravings re-establishes and they find it difficult to get back on track. Negative self-talk and feelings of failure follow, which makes it harder still to make the right choices.

    When temptation is there, ask yourself the following questions:

    1. Do I really need it now?
    2. Can I live without it for the time being?
    3. How will I feel after eating it?
    4. Will eating it be the ‘start of the end’ for my motivation and confidence?

    The answers to these questions may be sufficient to put the brakes on making an impulsive choice that you’ll live to regret.

    If you do choose to give in to temptation – and remember, it really is your choice to make – consider the following:

    • A hot cross bun has around 230 calories, and 8 teaspoons of sugar will be absorbed into your blood stream. It will take about 40 minutes of extra exercise to burn off.
    • A Bakers Delight choc chip Easter bun has around 265 calories and yields 8 teaspoons of sugar, so you’ll need 44 minutes of exercise in addition to what you would already be doing.
    • Four mini solid eggs have 144 calories and 3 teaspoons of sugar, so you’ll need an extra 24 minutes of exercise.
    • A Lindt milk chocolate bunny has 523 calories and 11 teaspoons of sugar, and will take around 1 1/2 hours of extra exercise to burn off.

    So what does this all mean? You’re already going for a 30-minute walk in the morning, and generally trying to be more active. You’re busy with family, work and social commitments, and it’s often hard to find time to fit in extras like phoning a friend you haven’t spoken to in a while. We all seem to lead very busy lives.

    Think about how much spare time you actually have, and ask yourself if you’d be happy spending that time exercising just to burn off the Easter treats you chose to eat. For many people, they would rather spend that spare time watching a favourite TV program, playing a game with the kids, or reading a book.

    In addition to the problem of being time-poor, the sugar content of these Easter treats will dramatically elevate your blood glucose and insulin. This promotes fat storage, and regardless of the exercise you do your body will simply find it almost impossible to release stored fat.

    Whatever you decide to do over the Easter break, remember that your food and treats are completely your choice. You will decide whether to indulge in treats or to keep your weight loss goals as top priority. You’ll decide whether the treat is worth slowing your weight loss. You’ll decide how much extra time you have available to devote to exercise.

    As the old saying goes: “If it’s to be, it’s up to me.”

    Sun-dried tomato devilled eggs

     Appetiser Serves 12

    • 12 large eggs (whole)

      Recipe courtesy

    • 2 1/2 Tbsp real mayonnaise
    • 1 1/2 Tbsp sour cream
    • 30g sun-dried tomatoes, finely chopped
    • 2/3 Tbsp chopped shallots
    • 1 tsp Dijon mustard
    • 1/4 tsp tabasco sauce
    • Salt and pepper, to taste
    1. Place eggs in a large saucepan in a single layer covered with 1-inch of water. Bring to a boil; cover, remove from heat and let stand 20 minutes.
    2. Run unpeeled eggs under cold water until cool to make them easy to peel.
    3. Peel and halve eggs lengthwise. Scoop out the cooked yolks and place in a mixing bowl. Set aside white halves on a plate.
    4. Mash the egg yolks with mayonnaise, sour cream, sun-dried tomatoes, shallots, mustard, hot sauce, salt and freshly ground black pepper to taste.
    5. Transfer the filling to a piping bag, or into a sandwich bag with the corner cut off. Squeeze the yolk filling into the egg white shells, filling evenly and mounding slightly. Serve immediately or refrigerate in an airtight container.


      How many minutes?

      Popular fast foods, snacks and drinks may be very tempting but give some thought to the number of minutes of exercise you will need to set aside, on top of your normal exercise, to burn off the extra energy they provide. Even a very small ‘treat’ can have a negative impact on your weight loss success.

      Question: How many extra hours/minutes of activity does it take to burn off a Baker’s Delight Apple and Cinnamon Hot Cross Bun (67g)?

      Strenuous Aerobics: 27 minutes
      Social Golf: 53.5 minutes
      Energetic Dancing: 27 minutes
      Jogging 8 kph: 36 minutes
      Swimming: 36 minutes
      Walking: 53.5 minutes

      Low-carb tips

      Changing your eating patterns is not always easy, especially if you’re eliminating some of the staples you’re used to. These low-carb tips make it easier.

      Food Tips

      1. Pre-plan your meals and shopping
      2. Buy fresh whole foods
      3. Minimise packaged & processed foods
      4. Herbs & spices create flavoursome meals
      5. Eat every meal from a plate
      6. Don’t eat in front of TV or in the car
      7. Discover your daily carb tolerance

      Kitchen Tips

      1. Stock fridge & pantry with low carb basics
      2. Steamer & cast iron frypan
      3. Sharp knives & cutting board
      4. Microwave-safe containers
      5. Prepare tomorrow’s lunch tonight
      6. Double the recipe and freeze left-overs
      7. Dishwasher! (LOL)

      Sleep & Exercise Tips

      1. No coffee & chocolate after noon
      2. Try mineral water with lemon or lime
      3. Go to bed early
      4. No TV or mobile phone in your bedroom
      5. Establish a consistent bed-time routine
      6. Early morning walk or exercise
      7. Schedule 2-3 gym sessions per week

      You might be saying to yourself “Big deal I know all this stuff”. Knowing this, if you’re not happy with your current results, take advantage of our free intro session. We’ll show you the difference you can achieve with an individualised program that suits your unique body and lifestyle. Call your nearest centre today.

      Why am I getting slow results?

      Slow results are sometimes the most frustrating part of anyone’s weight loss journey. We start with high hopes of achieving our ‘ideal’ weight in no time, only to find that within weeks (days?) we’re disappointed. While outstanding weight loss results are promoted, many people achieve slow results. What causes the difference?

      With any program, some people will struggle to be compliant, some will do everything required but have slow results, and others will do everything right and have spectacular results.Those who struggle form the largest group. Changing behaviour is hard, and the key is to find ways to make it all easier.

      1.   Identify why change is important.

      This is not as simple as “I want to weigh 70kg”. Ask yourself:

      • Why do I want to weigh 70kg?
      • Why that number?
      • What for?
      • How will my health and wellness improve through the journey to 70kg?

      Set your goal clearly and focus on the reasons why you want to achieve it.

      2.   Ensure you have clear instructions.

      • Is the program advice clear?
      • Do I understand what I need to do?
      • Is there a person available to answer my questions?
      • Is this person available as a support person throughout my weight loss journey?

      Clarity is the key, with guidelines so simple that there is no doubt about what you need to do.

      3.   Assess your confidence.

      • Do I feel confident that the changes I need to make are possible?
      • Is the program one I can follow?
      • Can I follow it for the rest of my life?
      • How could I make the changes easier?

      Not everyone can manage massive change, so if confidence is lacking, look at one small change that you do feel confident making. It might be as simple as ensuring you eat some vegetables at each meal. What's important for most people is that they have a good coach to assist them in making change: making suggestions born of experience and expertise along the way.

      4.   Gradually increase the changes.

      As one change becomes so easy that you no longer think about it, add another small change that you can confidently introduce. Keep doing the first thing, but now add a second. Then keep doing the first two and add a third. And so on.

      If you're achieving slow results, don’t despair. Time will pass whatever you decide to do, so taking it slow and easy – and building confidence throughout – is in some ways more valuable than trying to do it all at once. Even if you're averaging a weekly loss as little as 100g, that would mean over 5kg in a year. It sounds like a small amount, but ask yourself "What will happen in the next 12 months if I don't do anything?"

      Healthy sisterhood

      Healthy Inspirations provides a sisterhood for members; a place where they can come and be supported and encouraged by like-minded women. Our franchisee Nola Bellenger from Prospect, SA, is this week’s guest blogger:

      “The year is flying by and it seems like Christmas is just over and now it’s almost Easter! So where are we headed? We want this to be the year that we as women rally round and ensure we are using our health, weight loss, wellbeing and fitness goals as a vehicle to get exactly where we want to go. Use these goals to improve our lives, reduce our stress, explore the world fitter, laugh more, cry less and simply live longer and healthier lives.

      Finding time

      We think it’s important for us all to slow down a little, take the time to think and appreciate that we are here and continue to work on and value our health and fitness and give it the importance in our lives that it deserves. We understand as women that we all have our own versions of ‘busy’ and it is hard to find the time for ourselves when our family, kids, partners, work needs seem to always come first. If we can make ourselves just as important and really step it up this year in valuing our health and fitness we’d be onto something.

      Let’s take the time to look after our fellow sisters around us. Do you know the woman next to you on the circuit or class has found it difficult to leave her house for the last few days as she suffers from anxiety? Lost her mother last week? Was just diagnosed with breast cancer? Is being bullied at work? Has a daughter suffering from depression and she just doesn’t know what to do to help her? Do you know we talk to our members multiple times a day about these sorts of issues they are facing? Please help us by taking the time to say hello to that person next to you as we really do not know the battles each and every one of us is facing each day. Simply be kind. Say hello. Check in with each other. Ask about someone you haven’t seen in a little while. Together we can look after each other.


      Our nutrition is a long-term focus. This isn’t a quick 4-week fix or 12-week challenge. Let’s set up how we want this to look long term and start with the small changes that we can keep up over time; things like drinking enough water and getting enough veggies in. Get creative in the kitchen and we encourage us all to cook our own foods most of the time. This is where we have complete control of what we put into our bodies. Cook extra at night to freeze and avoid a quick dash for take-away when we come home late from work. Think of ways to catch up with family and friends that don’t always involve eating and drinking. Sure, these things are fun, but so are lots of other things we can do! In the long run these little changes will make a big difference. In the words of Cheryl (our newest member in 2017) “I’m making better choices, not easier ones”. We love this!!!

      Please also let’s make a commitment to keep off the ‘Sad Step’ (scales) every single day at home. Our body naturally fluctuates and this sad step is simply just a number. It’s OK to be 80kgs. It’s OK to be 60kgs. A size 16 or a size 10. Let’s just be the best versions of ourselves and set a goal that is realistic to our body and our lifestyle. Many of us need to be focusing more on maintaining instead of losing each week. Shifting the focus can set ourselves free from this marker we have placed on ourselves.


      Fitness is not a 6-pack stomach. It’s not about lifting the heaviest weights. It is not about being the fastest. It is about being able to do all the things we want to do. Being able to hike, run, lift your kids/grandkids, take holidays and travel in comfort, dance all night, play tennis etc. Can we be honest and say that going for a quick walk a couple of times of week is good, but is just not enough to reach the level of fitness to do the things we really want to do? Start small – try and exercise for even 15-20 minutes every day and build from there. It’s not about coming into our centre every day (although you can and we do love it) but simply do a little more every day! Yes, do a circuit, try a class, but find a neighbour or friend to walk with, ski up the river on the weekend, walk the dog, take the kids to the playground for cricket, cycle instead of driving, join a tennis club. Let’s just keep moving, when we can, every single day. All we are trying to achieve is simply improve our own health and fitness so we can do all the things we want to do! Even look at training for an event to keep up our motivation and improve our fitness, or why not make your next holiday a cycling or hiking holiday?


      But no matter how much effort we put in, we must have a positive attitude and mindset about our health and fitness goals and life in general. Look at the good in everything. Focus on the positives and what we can control. Think about some of the things that concern us; is it something that we will even be thinking about in 5 years’ time? There will be lots of challenges and detours along the way to our health and fitness goals so let’s not stress if we miss a workout, have a meal or too many drinks that weren’t ideal. Just keep in mind the long-term focus and exactly where we want our health and fitness to be, not just now, but also in 10 years’ time. How does that look to you? How does that feel? What might you be doing if you dared to dream a little about what was possible if you just started small and got started on your goals?


      We often wait to have what we want before feeling thankful. We may be waiting a long time. To jump-start the flow of loving our life, we need to practice gratitude at all times, being grateful for all without conditions. Even being grateful for the things that might appear negative brings awareness to what is. When we can be truly grateful for everything that happens, the good or the bad, we will find that our lives gradually improve. It may be challenging at first to find the silver lining in every situation, but once this habit of gratitude becomes a part of us, we will be pleasantly surprised by what opens up. We can begin by expressing appreciation for the basics like food, shelter, health and for small things that we can easily acknowledge. From there, we can allow our gratitude to grow and when it does, we shall be ready for the small changes to come our way.


      And enlist the help of a coach. That’s us! We aren’t talking about everyone signing up to do personal training but we are the people you can share your goals and aspirations with. We are there for you and can support you, give you that pat on the back, that kick up the butt, or that hug you really need. Doing it solo is just not how we are built as women so let us know exactly where you want to go and let us help you get there! Think about how we will feel in 2 months, 6 months or 5 years from now if we don’t start making some changes today? Use that feeling to help fuel exactly where you want to be.

      We can’t wait to see the best versions of you (and us!) this year and in the years to come and until further notice be sure to celebrate everything because we plan to!”

      Gluten-Free – Pros and Cons

      Have you heard about the gluten-free diet? Is it magic or not?

      It’s estimated that 14% of Australians may be on a gluten-free diet. Experts are divided in opinion regarding whether gluten-free diets are safe or dangerous. A recent study suggested that those eating the least gluten had the highest rates of diabetes. What gives?

      We all know that over the last few decades we’ve been told to “eat less fat”. This was a bonanza for processed food companies who created low-fat and no-fat foods and drinks. The downside was that when they removed the fat, they increased the sugar.

      These foods ended up with high energy density and reduced nutrient density. Now experts are questioning the low-fat dogma.

      With the movement towards gluten-free, history is repeating itself. Instead of there being a fat scare we now have a gluten scare – another potential bonanza for processed food companies.

      Back to the study showing those on a gluten-free diet had slightly higher rates of diabetes: The study did not distinguish between those who simply did not eat gluten-containing foods and those who ate processed foods labelled “gluten-free”.

      Not only do many of these processed foods have less nutrients, they are higher in carbohydrate per serve. And, for those with a genetic pre-disposition to diabetes, eating a higher amount of carbohydrates over many years can increase the risk of pre-diabetes (insulin resistance) and eventually diabetes.

      There’s another scare about gluten-free eating – that cereals and grains are a source of essential nutrients and that people who don’t eat cereals and grains may lack these nutrients.

      But that argument does not say that cereals and grains are the only, or even the best source of these essential nutrients. If you choose not to eat cereals and grains, but eat good sources of protein (meat, fish, poultry, eggs and/or dairy) and plenty of vegetables, plus some fruits, you won’t be deficient at all.

      We should all recognise that a very small percentage (less than 2%) of the population have Coeliac Disease – being completely allergic to gluten, even a tiny amount. If you suspect this is the case, you should speak to your doctor.

      There’s a much larger percentage of people with gluten sensitivity, whether the condition has been diagnosed or is just suspected. Some experts even question whether non-celiac gluten intolerance is real or a figment of people’s imagination.

      So… what’s the Healthy Inspirations view on gluten?

      1. We don’t have a fixed ideology one way or the other.
      2. We do not know of any weight loss or health benefit of eating or not eating gluten. It’s more about the choice of foods that contain the gluten. All gluten-containing foods are high in carbohydrate density.
      3. Gluten itself is not an essential or even beneficial nutrient. Ask your doctor if they have ever heard of gluten deficiency.
      4. There are plenty of other healthy fresh sources of the nutrients found in gluten-containing cereals and grains. Vegetarians can get non-meat sources of protein. Lactose intolerant people can be perfectly healthy not having dairy.
      5. The “expert” to answer the question about whether your body is happier not consuming gluten-containing foods and drinks is “your body”!!!

      The Healthy Inspirations weight loss program helps members identify the foods and quantities that best help them lose weight, improve their wellbeing and sustain their weight loss.

      During this step-by-step process, members go a number of weeks not eating any gluten-containing foods or drinks. It’s common for members to report a reduction in bloating and brain fog within a few days of not eating these foods.

      Some say “I’m amazed how good I feel now. I thought that the way I used to feel was normal.”

      But the true test comes after many weeks of not consuming gluten-containing foods and drinks, and then adding it back in. This happens during our step-by-step process. That’s when the “expert” (your body) tells you if it is happier consuming gluten-containing foods or not.

      If you’re losing weight on the Healthy Inspirations program, just follow our standard guidelines which is “Only consume from the large choice of fresh foods and drinks that are on your Daily Planner of the stage of the program that you are on, and nothing else.”

      Our program has a fabulous weight-loss and wellbeing-increasing success rate for those who follow the plan. Discovering whether your body is happier or not eating gluten-containing food is just an added benefit.

      If you have any specific question, just ask any of the Health Coaches at your centre. If it’s technical, they’ll refer it to our consultant dietitian for a technical response.

      Jamie Hayes

      Inspire News March 2017

      Is Autumn the most beautiful season of all? Depending on where you live, the stinging heat has passed and biting cold yet to arrive. The trees start changing colour, and it’s the perfect time of year to get out and enjoy nature. Go for walks or simply sit and look at the trees and sky: it’s a great way to reduce stress and be mindful, living in the present.

      You may have noticed when talking to people that they focus on the less desirable things going on in life. Things like “I’m so busy” or “Gosh little Johnny is being a brat” or “Hubby is getting held up late at work every night”. You know the sort of thing. With our current member challenge, Gratitude Attitude, we’re encouraging people to look at the positive things happening in their lives, even if it’s just the silver linings. Finding things to be grateful for can help stop an overriding negative focus and increase overall happiness and life satisfaction.

      Slimmer of the Year finalist – Julie L, Lower Hutt, NZ

      Lost 6.9 kilos & 35 cm

      “I have been a member of several different gyms and I have never succeeded in keeping any weight I had lost off for good. 

      I have a personal trainer who I have worked with since April 2015; I worked out with him twice a week but had remained the same weight and around the end of the year had started to get heavier. Then Healthies came to my gym in November 2015 and I decided to make a New Year’s Resolution to give them a go. I started the programme in January (what was the point before Christmas!!).

      I had a holiday to Bali coming up in April 2016 and that became my vision statement to keep me on track. I joined at 61.6kg and my goal was to get to 55kg. I did well with the programme and made great progress up to April; I managed to get down to 56.8kg. 

      I was delighted to make it that far for my holiday and as you do on holidays I gained back a portion of what I had lost but it came off on my return to Healthies. However, I started to fall in and out of sticking to the programme. I would do well during the week but go so far off plan on weekends I would spend the next week getting down to where I had been on Friday! 

      This carried on until October. I sat down with Ange and she suggested I go back to phase 1 until I reached my goal: I was reluctant but as there was a transformation competition running in the gym, she promised me extra entries if I reached my goal by a certain date. And the bribery worked!! I worked my butt off and said no (well mostly) to anything that was not part of phase 1 and I reached my goal on 29th October. I am on the maintenance programme, which will be challenging as my sweet tooth is still there but now that I have made it I am not going back to where I was before. 

      I am healthier, happier, and lighter! With Healthies I have been able to eliminate sugar which has helped me partly towards figuring out the trigger for my migraines. I have no more pain in my knee. And most importantly I have made several new friendships with all the fabulous ladies who attend. They are always willing to celebrate any of our successes: I find it great to have support when I “fail” and fabulous to have someone to celebrate when I succeed. It makes you feel like you’re part of a group, not all out on your own. I feel proud of myself and more confident in both my work and play. 


      The first week is the hardest, do your grocery shopping in advance, get your diet jelly ready and stay busy and AWAY from temptations! 

      It all becomes worth it after you see your weigh in results. 


      Stick to plan – but know that if you “cheat” you can start afresh. The plan begins to work as soon as you start!

      ~ Julie L ~

      Reducing the need for sweet

      You’d have to have been living under a rock to have missed all the talk about the dangers of sugar. Discussion is everywhere, and it’s having the desired effect of making people more aware of what’s in their food and of re-evaluating their choices.

      Despite this increased awareness, many are being mislead by simple marketing messages that deliberately play on people’s good intentions but which have little value.

      Have you noticed that many food magazines, even those specifically for those with diabetes, have cakes or desserts on the cover?

      Do you select recipes that are sugar-free, only to find out that they’re filled with sugar substitutes: honey, maple syrup, dates, rice malt syrup, fruit… All these sweeteners have the same effect as sugar: they raise the level of blood glucose which makes the body produce more insulin – or in those with insulin-dependent diabetes creates the need for more insulin to be injected.

      If you questioned the people making decision about the magazine covers and the recipes, they’d tell you that the recipes are intended for occasional, or special occasion, use only. There is no explanation of this intention. Are we supposed to be mind-readers?

      The key to long-term dietary control and successful weight management is to reduce the need for sweet. This is hard at first, especially for those who claim to have a “sweet tooth”. We’ve had members like this, and they start out believing that they can’t kick the sugar habit. In fact, some don’t want to kick the habit.

      The problem with maintaining a desire for sweet is that the person never gets beyond that yearning. They desire sweets, crave them, and feel utterly deprived at not being able to have them. These feelings make weight control difficult as resentment and defiance build. Giving in to the cravings once may be OK for some, but giving in to cravings too often means weight gain and further disappointment.

      And how do we deal with disappointments in life? Many people go for chocolate, ice-cream, cakes and like, which of course is just more sugar.

      The key to long-term weight – and sugar – management is to kick the habit.

      • Get organised by eliminating all sugar sources from your home, car, and work.
      • Stock up on replacement foods like vegies, boiled eggs, cold meats, olives and nuts.
      • Have a written strategy in place for what you will do when a sugar craving hits: eg “When I want to eat lollies, I will instead eat snow peas.”
      • Ensure you have a nutrient-dense eating pattern, like a Healthy Inspirations program, that significantly reduces cravings for sweet.
      • Have a support network that will help you when the going gets tough. When your internal motivation is high, and when you’re not stressed or tired, it’s easy to stick to your guns. When motivation slips or stress and tiredness are more evident, it’s harder to show the discipline you need. Call a friend, check in at Healthy Inspirations, get a family member to keep an eye on you – whatever it takes to help you get through the difficult patches that will surely arise.

      Getting rid of sugar is worth the short period of potential difficulty. Many of our members had no problem at all, as their desire for change was stronger than their desire for sweet. Others struggle a little at first but gradually develop new habits that allow enjoyment of food without the sweetness they previously enjoyed.

      Ignore the glossy magazines with their beautiful images of cakes. If you love magazines, pick up one that features meals rather than desserts, evaluate the recipes to ensure they fit with your eating plan, and enjoy creating marvellous new meals.

      Walking in the outdoors

      Apart from enjoying the weather, breathing in the fresh air, and admiring the trees, getting outside for some exercise, even if it’s very gently, has some significant benefits for your health and wellbeing. Here’s a summary of an article which lists the benefitsand all the references to the studies:

      1. Improved short-term memory. Two groups were tested before and after a walk. The group who walked around an arboretum improved their short-term memory by 20%, while those who walked the city streets showed no improvement.
      2. Restored mental energy. Restorative environments, aka the great outdoors, helps overcome mental fatigue. This is great for the workday when possible, but also an excellent way to help you stay on track to achieve goals.
      3. Stress relief. Studies showed that camping in a forest for two nights leads to lower cortisol (a stress hormone) and heart rate than spending that time in the city.
      4. Reduced inflammation. Those who spent time in the forest had lower inflammation and lower hypertension than those in the city.
      5. Better vision. Studies on children show that outdoor play is associated with a decreased incidence of myopia (nearsightedness) compared to indoor play or no play.
      6. Improved concentration. Studies comparing the results of proofreading tasks show that those who walk in nature perform better than those who walk in the city and better than those who just relax.
      7. Sharper thinking and creativity. Four days in nature improved creative problem-solving performance by 50%, while a walk in nature enabled more accurate reciting of number sequences.
      8. Possible anti-cancer benefits. Preliminary studies suggest that thime in forests may stimulate the production of anti-cancer proteins.
      9. Immune system boost. A relationship seems to exist between time spent in nature and reduced incidence of colds, flu and other infections.
      10. Improved mental health. As greenery and exercise are both known to decrease stress, it’s not surprising that walking in the outdoors and ease anxiety, depression and other mental health issues.
      11. Many studies suggest a link between the amount of green space in a person’s environment to their overall health and risk of early death.

      It seems that there are plenty of reasons to get out and about on a regular basis, especially if your daily activities involve a lot of indoor time. The autumn, make time to enjoy nature, be it at a park, in the garden, or bush-walking. Any time will help.

      Chicken and chorizo salad

       Serves 4



      • 4 Tbsp olive oil, divided
      • 2 cloves garlic, crushed
      • 2 Tbsp tarragon
      • 600g cooked chicken, cut into chunks
      • 100g chorizo
      • 100g rocket
      • 200g cherry tomatoes
      • 2 Tbsp white wine vinegar
      • Freshly ground black pepper
        1. Combine 2 Tbsp of olive oil, crushed garlic and tarragon in a bowl. Add the chicken breast chunks and toss to coat the chicken in the oil mixture. Marinate in the fridge for 35 minutes, or overnight if possible.
        2. In a frying pan, fry the marinated chicken and chorizo slices in 1 Tbsp olive oil for around 3 minutes.
        3. Combine the rocket and tomatoes to make a salad.
        4. Combine the white wine vinegar, 1 Tbsp olive oil, and pepper. Pour over the salad and toss.
        5. Mix in the chicken and chorizo, or arrange it on top.


        How many minutes?

        Popular fast foods, snacks and drinks may be very tempting but give some thought to the number of minutes of exercise you will need to set aside, on top of your normal exercise, to burn off the extra energy they provide. Even a very small ‘treat’ can have a negative impact on your weight loss success.

        Question: How many extra hours/minutes of activity does it take to burn off a Muffin Break gluten-free date and apple muffin?

        Strenuous Aerobics: 46 minutes
        Social Golf: 92 minutes
        Energetic Dancing: 46 minutes
        Jogging 8 kph: 61 minutes
        Swimming: 61 minutes
        Walking: 92 minutes

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