Welcome to our first edition of in touch for 2010.
This month we kick start our New Year’s resolutions as we Try Something New. We also learn how to Kick That Sweet Tooth to the Curb, which is oh so hard after all our holiday eating. Enjoy an Australian traditional made lighter & healthier, The Caesar Salad. Reclaim your midsection with our abdominal massacre, and meet Penny Gallanos who works for our company and lost 11kgs & combated Pre Diabetes.
Wishing you a Happy New Rear!
TIME TO TRY SOMETHING NEW!
As the New Year ticks over we start to take stock of our lives and make plans for the year ahead. Are you happy with how you look and feel? If the answer is YES, congratulations, you are part of the 16% minority of people who are. If you answered no, why put up with it? Make some simple changes and find the health and happiness to make your 2010 new years resolution a reality.
Speak to a Professional:
If you are new to exercise, let a Dr know you are about to start a new training regime & what you have in mind. If you are currently exercising at a gym and have an eating plan, it may be as simple as a conversation with your health professional. Ask your group fitness instructor, personal trainer or any team member at your local fitness club about how to get the results you want. Book in for your free program or session with a personal trainer. But (never start a sentence with but), to get an effective result ensure you do your home work.
- Set a goal: what do you want to look, feel like or be able to do in a few months.
- Keep a diary of what you are eating & what exercises you are currently doing for a few weeks. It is important that your fitness advisor knows where you are at.
- Ask them for advice on how to change your routine to get the results you want.
Mix it up:
If you are a self motivator and exercise alone, the tip for you is to shake it up a bit. Change your workouts, i.e. the type of exercise you do and increase the intensity and/or duration. Remember that rest and recovery time is also a critical element of your training.
PERSONAL TRAINING is an awesome way to get that one on one attention on your workout. The trainer’s sole purpose is to get to know your limits, challenge them & get you to your goals quickly and safely. They will mix it up for you and keep you motivated and inspired, while ensuring your safety with proper execution of each exercise. It really is all about you with a trainer.
Did I mention I LOVE GROUP FITNESS?
If you normally use the Cardio Machines, get your butt into a Group Fitness Class NOW!!! Not only are they the most effective way to do your cardio but the Group Fitness Professionals will guide & motive you to a new level of fitness. No need to be fit enough or coordinated as used to be the case. Group Fitness has come a long way since the Olivia Newton John days of leg warmers and G-strings (however feel free to indulge if you so wish….no judgments here). There are classes for every type of fitness level and coordination ability. All classes allow you to work at your own fitness level. Following is a quick rundown of what each class type will do for you:
SPIN: is fantastic for beginners and conditioned cyclists. It requires no coordination as you are stationary and you control the amount of resistance on the bike. This means that although you will get a great workout, you will absolutely be able to get through the class with no problem. This is my favourite class for beginners. And possibly, the easiest.
BOXING: requires minimal coordination and is great for getting some of the built up aggression out of your system, while sweating and getting that heart fit & healthy.
BOOTCAMP: is outdoor group personal training at its best. Drills and exercises designed to get your fitness levels in tip top shape. It is something that everyone can follow and gets quick results if you also follow a healthy eating plan.
BODYPUMP, BODYATTACK, BODYCOMBAT and BODYSTEP: require minimal coordination and after about 3-4 weeks you will be able to follow the class just like the best regulars in the front row. Just because you don’t get every move doesn’t mean you won’t get a work out. These programs are designed for beginners to the most advanced athlete’s.
Take comfort in knowing you are not the first person to enter a Gym or a Class for the first time (not even that day). Nor are you the first person to not get every move. (if you can get every move on the first go then you should seriously think about becoming an instructor-come talk to me laterJ) Most people who try something for the first time feel a little self conscious. But within the first 5 minutes of starting a class, this will pass as our team of instructors, ensure you remain focused on achieving your fitness goals. And you realize that everyone else in the class is busy working their own butts off.
So the secret to success is to mix it up. If you’re doing the same classes each week try a new one. Never done a class, try some. Not doing any weights, add some. Did you miss your class or workout this morning at the gym? Go for a run! Do you see the pattern?
If a change is as good as a holiday then what are you waiting for? Get on the phone or web contact your gym to find out what new activity you will be trying today. Shock your body into success and your life into happiness. HAPPY NEW YEAR from the Lifestyle Team, and best of luck in 2010.
Kick that Sweet Tooth To The Curb!
We all get cravings and some believe these cravings are our body’s way of telling us we need something…so why do we never crave carrots? It’s always ice cream, chocolate and all that sugary stuff. Never fear….here are some pointers to keep you on track.
- Know what it is that sets you off. Is it your mood? Do you eat when you are stressed, depressed, tired? Are you comfort eating? Awareness is crucial and the most important part of ending the cycle.
- Eat regular meals to stabilize your glucose levels. Sudden drops result in the urge for sugar and then once you eat that chocolate the dramatic rise from the sugar causes you to be sluggish. By improving your diet these cravings will disappear. By eating more natural foods and more complex carbohydrates you will feel fuller for longer.
- Stock your cupboards with healthy food and snacks. That way when you get the craving for junk food, it’s not around for you to just grab and eat. Could you really be bothered to go out in the middle of the night to buy it?
- Give yourself 15 minutes after the initial craving before you eat it. Most cravings will pass after this time.
- Portion control. Ensure that you’re eating the right portion size. It’s so easy to go psycho and have the whole packet of Tim Tams, when in actual fact a normal portion is 2! Even eating nuts (cause they are good for you) can turn bad when you eat a 250g pack when a portion is actually 50g….. OOPS!
- Take advantage of the summer fruits and substitute any of your sweet cravings for chocolate etc with some of Australia’s amazing offerings. Use natural sugars as your treat rather than ice cream every night. It will hit the spot and has so many benefits to your health.
After a week to two, your body will adapt to your new eating pattern and the cravings will disappear. It won’t be long before your waist matches the effort of control you have put in & you’ll be happy to kick the sweet tooth to the curb.
Caesar Salad (light)
Total time 20 Mins
This recipe serves: 4
Ingredients:
- 150g cos lettuce leaves
- 2 eggs, hard boiled, peeled and sliced into quarters
- ½ cup thinly sliced leg ham
- 2 tablespoons low fat mayonnaise
- 1 tablespoon whole grain mustard
- 1/4 cup Parmesan cheese shavings (if desired)
Method:
1.Place cos lettuce leaves into bowl and arrange eggs over the top.
2.Grill the ham in griddle pan or non stick pan and cook until golden brown. Set aside to cool slightly.
3.Mix together low fat mayonnaise and whole grain mustard until combined.
4.Arrange ham on top of lettuce and parmesan cheese shavings if desired. Drizzle with dressing and serve immediately.
NUTRITION INFORMATION |
|||||
Servings: |
4 |
||||
Serving size: |
144g |
||||
|
Average |
Average |
|||
Energy |
906 |
kJ |
629 |
kJ |
|
|
216 |
Cal |
150 |
Cal |
|
Protein |
19.1 |
g |
13.2 |
g |
|
Fat, total |
13.6 |
g |
9.5 |
g |
|
- saturated |
5.5 |
g |
3.8 |
g |
|
Carbohydrate |
4.0 |
g |
2.8 |
g |
|
- sugars |
3.3 |
g |
2.3 |
g |
|
Sodium |
1070 |
mg |
741 |
mg |
|
Recipe courtesy of www.weightloss.com.au
ABDOMINAL Massacre!
WARNING People will find you even more irresistible than before J…
Reverse Curls
Try 2 x sets of 12 keeping it smooth & equal. Take your time both ways.
Bench or Floor Hover
You can do about 8 of the moving forward and back hovers and about 4 walking hovers alternating legs.
Drop to your knee’s or to the floor to decrease the intensity especially if you feel it more in the shoulders than abdominals.
Disclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.
Pictures Courtesy of: Les Mills
Penny Gallanos
Penny has been part of the lifestyle family for years (Penny has worked at lifestyle fitness since it opened over 5 years ago). With a busy work life, kids, husband and all the demands that many women today have on their plate, before she knew it, she looked in the mirror & thought, “Who is that?” She hadn’t noticed her body changing, ”lol, well, not that much anyway, but once I opened my eyes…boy oh boy did I see. Being tall with a big frame it was easy for me to decieve myself that I had only put on a few kilos – as I’m lucky enough to at least have it go on evenly. I don’t own scales so when I jumped on a pair at my doctors, I was amazed to see that I had gained 14kg within 4 months. This was mainly due to the fact that I had developed pre-diabetes which made it very easy for me to gain weight but makes it hard to lose.”
The thing about weight loss and starting an exercise program is that you have to keep mentally strong and self motivated. “I knew that there was no quick fix for me. No ridiculous diets. I had to take my time losing the weight so that I could keep it off. I’m super busy, so scheduling everything in was the key. And I became a priority. Being part of the fitness industry for over 15 years I knew what I needed to do, now it was time to apply it to myself. Sensible eating plan and exercise 3 times a week, 4 if I was lucky, and 2 at the absolute minimum no matter what. No more wishy washy whenever I felt like it exercise for me”.
With much convincing (ok so we practically bullied her into it….. but it was for her own good), Penny got off the treadmill and joined BODYPUMP classes. She had all the excuses, “I’m just waiting to get fit enough, I can’t coordinate my time to fit in with the timetable……” blah blah blah. But once she realized she was in control, by choosing her own weights, she was keen to at least give it a go.
“Two classes and I was hooked. However, inevitably my weight loss came to a hault. I hit my sticking point.” So then it was on to Spin Classes. With the combination of the two different classes the weight started dropping off again. Losing weight is its own motivator . “Spin is the most addictive class ever, so easy and so tough all at once, I love it”.
Come spring, she enrolled in BOOTCAMP and got herself ship shape just in time ‘for all those Xmas parties and my beach holiday which starts in January. I think that by mixing it up, I found that I could actually work out much harder than I thought.” Bootcamp just gave her that extra little push.
“I’ve already booked a Personal Trainer for when I return from holidays, as I know that the major hurdle for me will be the first two weeks. I’m going to need that extra push when I get back. Laying on the beach for 4 weeks will make me lazy, lol. So, having PT already pre-booked will make sure I get started almost as soon as I land.”
“I feel so much better & my patience has increased ten fold”, as exercise has given Penny an avenue to unleash all tension and enjoy the endorphin’s, making her a calmer person. Her pre-diabetes is finally under control. “Medication just isn’t enough, I needed the combination of exercise and diet as well. Exercise for me was always something you just had to do. Having made it consistent, I am very surprised at just how much I now love it.”
You’re looking good girl! We are so glad that you are achieving your goals and look forward to seeing the continued progress.
Go Pen Go!