This month friends, I thought I might make this newsletter focused on a common thread. RUNNING. The City to Surf was on a few weeks ago, and some of my clients made some EXCELLENT times and really rose up to the challenge and made finishing it a priority this year so Congratulations to Coley, Kylie, Brad, Kez, and Janina. WELL DONE, give yourselves a big pat on the back... GO ON... do it now.

Now, you will see that the Sydney Marathon 2004 will be held on Sunday the 12th. A fantastic scenic 10k bridge run over our beautiful harbour so I thought I would include here 8 race ready recommendations to prepare yourself for a FANTASTIC day.

1. Keep it real. By this I mean to really put some desire into doing THIS race, into finishing THIS race and to achieve your best ever time.

2. Go the distance, complete the entire distance of the race you're planning to walk or run at least once before the actual event, so you get a sense of how to pace yourself

3. Log it. Track your progress by writing down your daily training distances and intensities. This will help you to fine tune your training and see how hard you work, and where you can make room for improvements.

4. Drink up. Always stay hydrated as your exercise, drinking water every 15-20 mins during the race.

5. Fuel your fitness. Even if you are trying to lose weight you need to make sure that you're getting enough calories to stay energized and strong. Don't cut back too much, before the big event... Also, don't EAT too much either. A light breakfast or meal rich in carbohydrates would be ideal such as some wholemeal bread toasted with fresh banana, a little squeeze of honey and an OJ at least 30 mins before a meal.

6. Stay steadfast. Get all of your planned workouts in during the week, being consistent with your training is what will help you in the long run.

7. Treat your feet. Wear shoes designed specifically for your feet, and for your race. Don't forget to replace them perhaps twice a year. Continuing to wear your shoes even if you think they look ok, probably isn't doing your feet and ankles any favours and could lead to pain, discomfort or even injury. Contact my very good friend Luke at Northside runners on 02 8966 9123 or go to his website www.northsiderunners.com.au for a special deal.

8. Lastly, don't forget to define your form. If you're walking or running, maintain a natural stride, and an erect torso and let your foot roll heel-to-toe as you go. Control your breathing, and enjoy the great atmosphere as you run alongside friends, family and the rest of Sydney. GOOD LUCK. After the race you may wish to soak your feet in some nice cold icy water... Ah, talk about bliss.

Spicy lentil hotpot.. just thought I would include a vegetarian recipe that is also hot and spicy.. This ones for you JEAN.
Serves 4 large or 8 average

300g (2 cups) raw pumpkin diced
300g (2 cups) raw potato diced
1 cup green beans
3/4 cup (150g) red lentils
1 diced onion
1x440g can tomatoes
2 cups boiled water
2 vegetable stock cubes
1 tsp cumin
1 tsp coriander
1 tsp ginger
1 tsp turmeric
1 tsp crushed garlic

And as many red hot chili peppers as you can handle.

Sauté onion and garlic for 2 minutes in a large saucepan that has been generously coated with cooking spray. Combine cumin, coriander, ginger, chilies and turmeric with onion, sauté 1 minute. Dissolve stock cubes in boiled water, pour into saucepan. Add all other ingredients, bring to boil, cover and simmer slowly for 25-30 minutes or until lentils and potatoes are cooked , stir occasionally.

Fat per serve 1.0g Carbs 23.0g

Enjoy this hot recipe, next month we start on our spring/summer series of more salad, fruit and dessert style meals, so stay tuned to the next Desire Fitness newsletter.

Have you heard of Rooibos tea. It is a fine red needle like leaf from a South African shrub called "red bush". Red rooibos is fully fermented with a clean aromatic flavour akin to a light and sweet black tea. Green Rooibos is unfermented and similar to green tea. Unoxidised green rooibos is lighter and fruiter in flavour and contains a higher level of anti-oxidants. Rooibos contains no caffeine, artificial colours or preservatives and is low in tannin which makes it a safe and delicious drink for adults and children alike. Some other benefits are it is HIGH in IRON, potassium fluoride and calcium. Soothes digestion and relieves stomach cramps and is an excellent thirst quencher. You can order Rooibos tea at the fantastic T2 store located in Chatswood Chase upper level in Sydney.

Nicole is one of those people who you just know you have a spirtual connection with from the moment you see her. Her enthusiasim and love of life shine through in all of her beautiful creations through her company Tranzendance.

"Goddesses are ANGELS with bigger boobs" or at least thats what Tranzendance Production Companies founder would have you believe.
Nicole Suzanne Brown a native Queenslander *albiet rumoured to be born in NSW* has recently moved to the beautiful blue mountains where she designs and creates over one hundred and thirty products all featured on her website www.tranzendance.com.au.

From Massage oils, to wallhangings of Reiki and Chakra symbols and the home of the 'official' Goddess symbol, Nicoles' products exude harmonising and spiritual energy to uplift the soul and clear the mind. Now a worldwide brandname and New Leaf Distributor U.S.A's newest vendor, Nicoles' business has gone from leaps and bounds since entering the Body For Life Challenge and embarking on a journey of Reciprocation. International orders appreciated and encouraged :O)

eMail Nicole and let her know that you have seen Desire Fitness' newsletter and she will gladly send you a free product along with a 15% off voucher for any purchase from her website.

Nicoles' latest range of surfwear; "BIKINI BRAT" includes bikinis and bathrobes and is available in October.

Yours in health,
Your friend, Debbie