fitness ideas newsletter - 1 may 2013

7/30/2019 Fitness Ideas Newsletter - 1 May 2013

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Newsletter – May 2013 FITNESS IDEAS NEWS

A recent study showed that 28% of Kiwi adults

are now classified as obese and a staggering37% are classified as overweight. Prettysobering stuff considering now we are the mosteducated that we have ever been with regardsto health, fitness and weight control. So Icongratulate you, by choosing to take the timeto read this newsletter you are doing more thana lot of other New Zealander’s - you are taking

an interest in improving your health and well-being

In my last newsletter I mentioned that the Fitness

Ideas publication was going to be a quarterlypublication. However I asked the question and

received feedback on my Facebook page withthe result being from most that you wanted tosee a bi-monthly publication, thus this is what I

intend to do.

A lot has been happening since the Marchnewsletter. Fitness Ideas launched its ‘Back to

Jeans’ 6 week challenge. There is now anoption of face to face home/gym training or there is an online option. Already people have

signed up for this program and are well intotheir 6 weeks.

Fitness Ideas also has continued to develop itsrelationship with Horleys Sports Nutrition. Horleyscontinues to develop new products with youthe consumer in mind. Just recently Horleys

released their carbless protein bites. These aregreat when you are craving something with abit of chocolate late in the afternoon.

Go to the Horleys website to find out more – look under Products/Horleys to Go/Carb Less

Bites

http://www.horleys.com

With winter upon us this is usually the time when

gyms start filling up especially after work. Oneof the most frustrating things when you workoutis the equipment you want not being available.Here a few tips to get your workout done in aspeedy time during the busy times.

1. Don’t be afraid to ask some to ‘work in’ with

you on a piece of equipment. They do a set

and when they are resting you do a set. It’s

time effective and it helps both of you as itkeeps those rest periods short. Hey you

might even meet someone you like working

out with.

2. Don’t be afraid to change your plan. Justbecause exercises are written in order doesnot mean it has to be done in that order. If

you cannot get to a piece of equipmentthen skip that exercise, move to somethingyou can do and then come back to thatmissed exercise.

3. Group exercises together. If you have threeexercises that require the 6kg dB’s then do

them as a superset one after the other. Far more effective than having to try and findthem each time you need them.

4. No cardio equipment, no problem. Trydoing your resistance exercise first andcome back to the cardio later in the

workout.

This month’s newsletter is jam packed with some

great information. There is a section on naturalhealth therapies you can try as well as somehealthy food swaps for everyday snacks. There

is also a tasty and healthy recipe waiting for youto try out.

http://www.horleys.com/





Be sure to check out what others have beendoing in the client round up section and be sure

to check out the Fitness Ideas website for greattraining packages: www.fitnessideas.co.nz.

Finally, a few more interesting facts:

150 minutes is the amount of exercise you

need each week to experience a 65%

improvement in the quality of your sleep

33% is how much you will boost your

chances of losing weight by when youconsistently get at least 7 hours of sleep

each night.

Have a great couple of months everyone andkeep training hard and striving to reach your

health and fitness goals.

Please feel free to share any thoughts you may

have either by contacting me on email [email protected] or visit me on myFacebook page.

Yours in health Shaun

Be sure to follow me on:

http://shaunsfitnessideas.wordpress.com

CLIENT ROUND UP

With two months passed there have been a lot

of people doing some pretty special things.

Firstly a big congratulation to the NorthWellington Under 17 Football team who

competed over Easter weekend in theinaugural tournament in Auckland. Thetournament was an extremely tough one with

some quality age group teams. Out of 5 gamesthe boys walked away with one draw, one winand three losses (2 out of the 3 losses were

narrow). Feedback from the squad was that

they enjoyed the experience. This can onlyimprove the boys’ football and help their

preparation for the National Under 19tournament.

Big congratulations to my client Rachael.Rachael is busy training for her first 14km trail runcompetition being held down south. Lastmonth Rachel competed in and finished her first

10km trail run with a great time. She iscontinuing to work hard for her 14km run andalready has her next challenge planned out

(talk about forward thinking).

April saw 5 people take on 6 week health andfitness challenges with another 2 tackling their

own challenges in the month of May. Be sure to

check out my website for updates and resultswill be posted in the next newsletter.

I would like to give big thumbs up to ALL of myclients. No matter how big or small, you are all

making positive changes to your lives by tryingto improve your health and fitness. Some daysand weeks it may feel like a struggle, but there isnever success without some struggle. Keep

your heads up and keep moving forward.

*On a very quick side note if you manage to

see My Kitchen Rules on TV2, you will see there

are two personal trainers involved in the show.

It is really refreshing and great to see them

proving that with healthy ingredients you can

still make healthy and really tasty meals, or

restaurant quality.

RECIPE OF THE MONTH

As I have mentioned in other newsletters,

Quinoa is a fantastic ingredient which is not onlyhealthy but tasty. So this month courtesy ofFitness Life magazine I want to share their

healthy and tasty quinoa recipe.

Quinoa and Broccoli Pesto

Something you want to see more of in the newsletter orsomething new you would like covered, then drop me a

line and let me know!

http://www.fitnessideas.co.nz/



mailto:[email protected]


http://shaunsfitnessideas.wordpress.com/

http://shaunsfitnessideas.wordpress.com/





Ingredients

Sea salt

5 cups broccoli heads, chopped into smallflorets

2 cloves garlic

1/3 cup freshly grated parmesan

1/3 cup pine nuts

Grated zest and juice of 1 lemon

¼ cup extra virgin olive oil

¼ cup crème fraiche

1 ½ cups cooked quinoa

1 ripe avocado, diced

1/3 cup almonds, chopped and toasted

Method

Bring ¾ cup of water to the boil in a large pot.Add a big pinch of salt and then the broccoli.Cover and cook for 1 minute, until the broccoliis bright green but still slighlty crunchy. Drain the

brocolli in a strainer and then run under coldwater. Drain well and set aside.

Combine 2 cups of the brocolli with the garlic,parmesan, pine nuts, more salt and lemon juicein a food processor. Drizzle in the olive oil, then

add the crème fraiche and blitz until smoothe.

Mix the rest of the broccoli florets with thequinoa, broccoli pesto and lemon zest. Seasonwith more lemon juice, pesto or salt as desired.

Add the avocado and toasted almonds before

serving.

A LOOK AT NATURAL THERAPIES

Over the last few years there has been anincreasing interest in complementary and

alternative medicine. Historically shunned byhealth professionals, natural therapies are seenby many as integral and complimentary to longstanding medicine. Within the fitness industry,

natural therapies are seen by a lot of trainers asessential for many clients in order for them toreach their health and fitness goals. Far from

being a ‘FAD’, more and more we are seeing

new natural products and more therapists in our shops and neighbourhoods.

One natural therapy that I value immensely ismassage. Done by the right individual,massage can be just as beneficial as exercise inassisting with on-going complaints. Below are afew massage therapies that are available andwhat they involve.

Bowen Therapy:A gentle yet dynamic remedial therapy. Exact

moves over muscles, tendons and ligaments areapplied. It promotes healing through physical,emotional, mental and energy levels as well as

pain relief.

Foot Reflexology:

Based on the principle that the feet map outthe entire body through a reflex mechanism. Bystimulating a certain area, a corresponding

organ or body part is simultaneously stimulated.Used for pain relief, relaxation and improvingcirculation and digestion.

Lymphatic drainage:This is a gentle whole body treatment whichinvolves a range of rhythmic pumping

techniques to move skin in the direction of thelymph flow. This supports the body to naturallyeliminate toxins.

Myotherapy:Employs two techniques to manage pain for chronic musculoskeletal and postural conditions

and injuries. This can include soft tissuetreatment, trigger point therapy, thermaltherapy or dry needling. This treatment loosens

muscles and gets blood and oxygen circulatingproperly.

So there we go some options to consider. Asalways make sure the person you hire has hadthe proper training and do not be afraid to ask for proof of credentials before starting atreatment.

HEALTHY SWAPS

Snacks can be the hardest thing to work outwhat to have especially when you are

entertaining - it is always hard to know what arehealthy alternatives to the old favourites.Bearing this in mind, here are some healthy

swaps for the snack classics.

Cheese and crackers: Yes we have all been

there, dinner is 30 minutes away but you’re hungry now. Instead of heading for the brie oncrackers which can have over 18 grams of fatand over 1200 kj’s why not try:

Low fat cottage cheese on Ryvita crackersHas has just over 740 kj

and 3.5 grams fat asaving of over 500kjand 15 grams of fat.

Dip: The kiwi party favourite, it always tastes

good and never lets us down but with over 500kj and 12 grams of fat for 4 tablespoons of dip, itcan make a hit on your diet plans. This is not

even counting the chips you may have added.So why not try:



Salsa:

Packing less of apunch with only justover 70 kj and less

than 1 gram of fatfor 4 tablespoons.That’s a saving of

close to 500 kj’s and

11 grams of fat!

Large glass of wine and chips:

After a hard day of work or a hard day lookingafter the kids, a glass of wine and a bowl of

chips may seem like the perfect savour however with over 1500 kjs and nearly 13 gramsof fat, do it too often and you will be undoing allyour hard work. For something that packs less

of a wallop try this instead:

White wine spritzer with hummus, celery and a

few olives:

With only just under 850 kj andless than 10 grams of fat you

save yourself nearly 700 kjs and just over 3 grams of fat and stillget that nice winding downfeeling.

QUOTES OF THE MONTH

“Perserverance breeds success”

See you all next month.

Shaun021 383 589

As mentioned earlier, Fitness Ideas Personal

Training is conitnuing to work along side Horleys

Sports Nutrition. Fitness Ideas is a proud stockist of all their supplements. You can order all your

supplements through me and have access to

products that are not readily available in stores and

supermarkets.

Fitness Ideas continues to try and provide the best

supplement deals for all of my clients.

C

Below is a little bit about Horleys. For further

information about their products and what they

offer check them out on the web at:


Horleys is a brand created in New Zealand way back

in 1976. We specialise in sports nutrition and

dietary supplements and are committed to

providing specialised, quality products that give our

customers the edge they need to achieve their

goals.

Since the company was founded, the people who've

worked together as the Horleys team have shared a

passion for sport, fitness and health. Enthusiasm,

combined with expert knowledge on the critical roleof nutrition has manifested itself in the highly

functional supplements that proudly carry the

Horleys name. Our commitment to high standards and ethics sets

us apart. Horleys is intelligent sports nutrition, so

before we launch any new product, we ask to be

convinced of the science behind it first. We are

known and trusted for our great tasting

supplements that deliver tangible performance,

convenience and nutrition benefits.

Our product formulation and packaging standards

are rigidly maintained, and we actively encourage

feedback from you so that we can continually

improve our products and service.




fitness ideas newsletter - 1 may 2013

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