Lights, Alarm Clock, Action

STOP!!! That’s right, stop everything you’re doing and taking, because I have some important news! Wait…what? Who am I? My name is Chris Zerbe and I’m Ashgrove’s local Health Coach and current Produce Store “cappuccino on coconut milk’ record holder. But enough about me, let’s get down to business.

This winter season will be one like you’ve never experienced before. Once the mercury dips below 20 degrees it’s usually time for the acclimatized Queenslander to go into physical hibernation, warm the frost-bitten toes on your significant other and wait to be struck down with the inevitable trending sickness, you know, the one that’s going around…well not anymore.

Scientists have invented a 100% gluten free, all natural, preservative free pill that when taken regularly (4-5 times per week) has been proven to reduce the risk of and negative symptoms associated with depression, heart disease, cholesterol, high blood pressure, back pain, Type II diabetes, osteoarthritis, lung disease, cancer, hypertension and anxiety; while simultaneously improving cardiovascular fitness, strength, fat loss, immune strength, muscle size, memory, focus, general wellbeing….and awesomeness. No, it’s not Turmeric, yet by now you will be well aware that this ridiculously effervescent powder holds similar effects and is taking over the Produce this winter. Anyway back to this free pill, they are calling it exercise. (pronounced Ex-sir-size) It comes from the Greek “Exer” meaning: stop sitting and “Ciser” meaning: start moving.

Ok, so the Greek part may not be the exact truth, but I’m guessing that the majority of you are aware that the rest is. I’m also guessing that you would pay large sums of money for a pill of such great effect if in fact it were available. Yet you need not raid the piggy bank of a cent, because it all comes completely free of financial cost. There is a price to be paid however, with time, effort and persistence.

In the winter months this cost seems so much higher to pay. It’s dark, it’s cold and the bed is warm and comfy. It takes the strategic abilities of a 4-star General to plan the absolute quickest way to get from the bed into the gym gear, while minimizing total skin exposure time. Now there’s a multitude of ways to make exercising easier, but ultimately, it comes down to what motivates you best and how badly you want that Turmeric Bliss Ball reward! To kick you off, here’s 3 simple ways to get moving this winter:

  1. Be Bright about it!
    • While it may seem attractive to keep things quiet and dark in the morning, brightening things up with lights and music actually makes things a hell of a lot easier to get going in the morning.
  2. Bring them closer, put if further.
    • If the goal is to be up and ready as easy as possible, then plan for it. The night before, put your alarm clock across the other side of your bedroom so you have to get out of bed to turn it off. At the same time prepare all your gym clothes so that you trip over them on the way to the alarm clock. You’re up and you have all your gear ready to go. If that doesn’t work, sleep in your Lorna or Lulu’s!
  3. Get accountable.
    • When it’s only yourself that you’re letting down, it’s easy to pass on healthy. The best way to breakthrough this barrier is to get an accountability partner. Be it a friend, family member, housemate or trainer, having someone else waiting for you at the gym or a post-workout Produce date, makes your health success much more likely.

But I’m too sick to train, you say….It can be a valid excuse. So, what should you do when sick? It depends. A study in the US found that 40 minutes every other day of exercise had no measureable effect on “head cold” symptoms, nor did if affect the severity or duration of the illness. So the advice from the medical fraternity is to keep plugging away with some lower intensity exercise when the sore throat and runny nose sets in and up those immune boosting spices and enjoy their benefits while you ride it out.

If, however, symptoms below the neck arise, such as tight chest, chills, aches, nausea etc. Then it’s time to rest up and let your immune system fight things off until those particular symptoms subside. The best exercise you can do under these circumstances is to exercise your self-control and good nutritional habits. Get all the rubbish comfort foods out of the house, because when you’re sick, the square of chocolate can quickly become the chocolate buffet. Make doubly sure you’re getting adequate amounts of water, vegetables, fruits, fatty fish, hearty soups and supplementing your diet with all the beauties at The Produce like turmeric, ginger, garlic, zinc and good old sunshine!

So there it is. Don’t overwhelm yourself with taking on too much at any one time. Change things progressively and make it impossible to fail. If you need that extra bit of motivation, make sure you follow Laura’s journey @em.empowermums and resolve to change for the better. Your future self will thank you for it.


Name: Chris Zerbe

Profession: Health & Success Coach

Company: 313FIT


Facebook: 313 FIT

Instagram: 313fit

My name is Chris Zerbe and I am the founder of 313FIT & 313 Optimal Living. We provide Health & Success Coaching to individuals and businesses in the local Ashgrove area. Previous to my coaching career I spent 8 years the corporate environment before moving into my passion to inspire others to lead happier, healthier and more successful lives. It is my absolute pleasure to be able to contribute to The Produce community and I hope I can help guide you to a better you.