Many changes have occurred in the Trench Health and Fitness gym over the last few months. We have said farewell to Chelsea who has left Perth for the United States and Europe. But we have welcomed Renee and Jason. Renee has been working in the Corporate sector with Trench Health and Fitness and Jason began working in the gym in May.

The ‘Trench Challenge’ has been completed. This consisted of a number of fitness related tasks including pushups, sit ups, cycling, 4km run and a rowing time trial. Peta Ogders managed to sneak across the line in first place with Audrey Jackson very close behind. Peta’s effort was rewarded with a new pair of Birkenstock shoes kindly donated by the B Store – Mike Edmiston. Well done to everyone that took part in the Challenge.

Not long after the completion of the Trench Challenge, the ‘100 day Challenge’ kicked off. The challenge aims to encourage participants to consistently exercise over the 100 day period with the 100th day falling on the 26th August to coincide with the City to Surf. Participants receive points for the amount, type and location of exercise they undertake. You can even get bonus points for encouraging a friend to start exercising!!

If you are keen to participate in the City to Surf this year but are unsure of how to get started please contact one of the friendly staff at Trench Health and Fitness who will help you with your program.

Circuit training went military in May with a Boot Camp theme. All circuit participants’ doned the camouflage paint and proceeded to march, crawl, carry and sweat there way through the hour long circuit.

Remember that circuit classes are conducted every day at Trench Health and Fitness and are a great way to improve your fitness. Class timetables are available from the gym or have a look at our website, www.trenchhealth.com.au

Brad Hargnese

TRENCH HEALTH AND FITNESS ISSUE 3 JULY 2007

Profi le Editor’s Talk

TRENCH’SFrom the

17 Lemnos Street Shenton Park WA 6008T (08) 9382 2663F (08) 6380 2825E admin@trenchhealth.com.au W www.trenchhealth.com.au

What’s Been Going On In The Gym?

Often people enquire as to what the role of a Trench Health and Fitness, Health and Lifestyle Coordinator entails. The answer is not simple due to its diversity. In a broad sense, the Health and Lifestyle Coordinator endeavors to focus individual’s thoughts on their lifestyles in a fitter and healthier manner. Whether this be achieved through group fitness classes, health presentations or seminars, we are here to help our clients lead a healthy lifestyle and maintain a work/life balance. It is common in today’s corporate world for people to work long hours leaving little time for themselves. Despite this it is still very possible for everyone to squeeze into their daily activities some form of exercise to improve their well being and that is what a Health and Lifestyle Coordinator is here to help you do.

Trench Health and Fitness’ corporate client base is expanding constantly. We welcome aboard our newest client the Department of Water. The Department of Water launched their initial program at the end of April. Since then preliminary assessments have been taking place at both the Perth and the regional centers. As Coordinator for the Department of Water I have been fortunate enough to meet with many of their staff whilst conducting health assessments throughout their WA sites. I look forward to the on-going program for the Department of Water which begins early July.

The Public Transport Authority (PTA) are underway with their on- going Health and Lifestyle program, including weekly consultations available on Wednesday’s from 2pm-5pm and a boxing circuit from 5pm-6pm. In addition, from July the PTA will be introducing Pilates and dance classes to their fitness regime.

Recently I adopted the Coordination role at PKF accounting. PKF have utilized the benefits of Trench Health and Fitness services for approximately 18 months. I am pleased to be helping them reach their health and fitness goals in the coming months.

This newsletter is filled with information, news and chat from all our Coordinators! So please read on and enjoy.

To get rich never risk your

health. For it is the truth that health is the wealth of wealth.”

Tania Fernandes

Peter TrenchManaging Director

Trench Health and Fitness

“Wellness works for all”Employers are increasingly finding that catering

to workforce wellbeing pays dividends.More and more CEO’s and senior managers who highly value their staff are looking to embrace an organisational culture of employee happiness and wellbeing. For these managers who are yet to embrace such ideals, a tight labour market is teaching them the hard way. Trench Health and Fitness provides an array of services to counteract stress in the workplace and improve emotional and physical health. Experts agree, however that organisations can have the best policies but they are of little consequence if they stay in the binder - not implemented by unsympathetic managers.It can be difficult to measure how workplace wellness affects the bottom line, but smart managers understand that there is value in intangible assets such as a happy, satisfied workforce. Statistics show that organisations who highly value the importance of their employees are rewarded through greater financial performance. Thus managers who ensure an optimal workplace environment see high productivity growth.Managers are critical change agents within a business from a cultural change point of view. We have clients who’s mangers say its “OK” for their team to go to the gym or participate in an activity during office hours which in the managers eyes is promoting good behaviour. If role model senior people in the organisation are not demonstrating that it is “OK” to take advantage of these workplace wellness programs then staff will receive mixed messages as to whether to participate or not. The biggest difference is made when managers themselves set the example and become involved in the workplace wellness program.We at Trench Health and Fitness believe organisations must make health and wellbeing in the workplace a top priority. This is urgent with an aging workforce. If we have work practices that don’t support health then we are effectively taking people out of the workforce that could be working. That is the opposite of what this country has to do to keep going in the current economic and

demographic changes. If we make work as health supportive as possible then we can keep people in the workplace.I hope you enjoy this edition of From the Trench’s.

Learn to relax. Your body is precious, as it houses your

mind and spirit. Inner peace begins with a relaxed body

Swimming SquadBold park Aquatic Centre – Mon, Wed, Fri – 6.00am-7.30am

Bike Squad Trench Health and Fitness – Tue & Thur– 5.30am-7.00am and Sat 6.00am-8.30am

Circuit Training Trench Health and Fitness – Mon – Sat (early morning and evening classes)

If you are training for something special or just wanting to get fi tter call Peter Trench to join one of our training squads.

Try some cross training with Trench Health and Fitness squads

Trench Health and Fitness in association with Craig Tapp at the Secret Harbour golf academy are getting involved in the corporate golf scene.

Golf clinics may be available as part of your health and lifestyle program and can help keen golfers or beginners with:

• Coaching (from beginners to advanced levels as required)

• Swing analysis (using our proprietary CoachCam technology)

• Club fitting

• Wedge fitting

• Short game clinics

• Putting workshops

You can see Sara Trench’s analysed golf swing on www.coachcam.com.au just fill in the username and password section (both username and password are trenchsports) and you’ll see Sara there. You can also view a report on Sara’s golf swing. The program helps analyse a golfer’s swing in order to improve their technique.

If you are interested in offering golf clinics and the coachcam computer soft ware or corporate golf days for your employees please contact Christine Weber at Trench Health and Fitness on 93822663 or christine@trenchhealth.com.au .

Over the past quarter there have been many exciting initiatives implemented throughout all Perth based health and lifestyle programs. Leigh Ashmore has recently taken over the coordination of the Department of Sport and Recreation (DSR) and Lotterywest’s Health and Wellness Programs.

At DSR the weekly Wednesday lunchtime activities remain immensely popular, with last month’s indoor beach volleyball matches proving to be a sensation. Afternoon Fit-ball, Pilate’s classes and walking/running groups have commenced for another block due to great feedback, and training is in progress for the City to Surf.

Lotterywest has been heavily occupied with Meditation, Pilates, and Circuit classes held at Trench Health and Fitness gymnasium. Trench’s annual Healthy Heart Checks have been finalized to allow employees to obtain their risk level of developing heart disease.

The Weight Loss Challenge was brought to a close for Marketforce, IRDI, and MGI employees with several participants demonstrating the fantastic results that can be achieved with commitment to a fitness plan.

Marketforce have been actively attending Yoga, Fit-ball, Boxing, Pump and Spin Classes to keep employees energetic throughout the winter months. Currently they are beginning their annual Healthy Heart check-ups for July.

MGI have recently completed an 8 week course of Pilates classes which proved extremely popular. They now look forward to the much anticipated 12 week Strength and Fitness Challenge that will resolve the quest for title ‘Strength and Fitness King/Queen of the office’ (Strongman/Strongwoman).

Healthy Heart ChecksThe Healthy Heart Check assessment is designed to inform and educate people on the importance of cardiovascular disease, diabetes, nutrition, exercise and healthy Living.What are the reasons employees should have a healthy heart check?• Cardiovascular disease kills more than any other disease 37.6% of all deaths.• Rising costs associated with cardiovascular disease with a more elderly population. • Chances of having coronary heart disease in the future are 1 in 2 for men and 1 in 3 for

women. • Odds of having a stroke before 85 are 1 in 4 for men and 1 in 5 for women.• Prevention is better than a cure – take the opportunity to find out your risk and be

informed about the changes you can make to reduce your risk.If you would like your company to undergo healthy heart checks please contact your health andlifestyle coordinator or Christine Weber on 9382 2663

Portion Distortion

I feel that the greatest reward for doing is the

opportunity to do more

The Minesite Lowdown

Fundraising for charity has been high on the list of priorities for several mine site Health and Lifestyle programs over the last 3 months.At Mount Keith Operations (MKO), Lisa and Scott facilitated the annual MKO vs Wiluna football match. The competition was fierce from beginning to end. MKO’s domination of the field demanded Wiluna work extra hard for goals achieved.This year MKO raised over $600.00 for cancer research, an excellent result! MKO has commenced further charity fund raising with the

goal of sponsoring a guide dog puppy. This was initiated with a “Nothing Nice Day” fundraiser, which entailed individuals across site relinquishing their favourite “nice thing” in support of World No Tobacco Day, May 31st. A highly commendable effort from the team at Cliffs, who raised approximately $1000.

Ongoing events such as a “puppy naming” competition will run over the next several months. The coming major fund raising event, Pub Games Charity Challenge, will involve several local mine sites.Cataby has been actively engaged in a Weight Loss Challenge over the past 3 months, coordinated by Shirl Delphine. The cumulative number of participates from Cooljarloo and Chandala was 53, with 46 of these completing the challenge. Total weight lost at Chandala was 37.5kg and Cooljarloo 21.3 kg, a terrific result. Congratulations to all who took part.The 10,000 Steps Program was launched at Chandala in June and will continue throughout July with over 48 people registered. The majority of participants have logged onto the interactive website and are regularly stepping over 10,000 steps per day. A portion has climbed over 115,000 steps per week. This group is representative mainly of people in their early twenties who regularly attend rugby or football training. Many have said their dogs have reaped the benefits of regular walks since using the pedometers.Trench Health and Fitness and Tiwest formed a team to enter the Skilled Engineering Corporate Triathlon at Bathers Beach, Fremantle in March. They exceeded their expectations by finishing 2nd in their category. In March, the Marillana Mastermind Quiz Night was held at the Marillana Village Wet Mess. The Quiz Night attracted over 100 participants, with an abundance of positive feedback received from the Mrarillana Village residents. Prizes were provided by Rio Tinto and several other contractor companies, including MP3 players, clothing, thermoses, alarm clocks, stubby holders and vouchers. Leinster Operation workers and residents will have access to new gym equipment and facilities in the coming months. New equipment has already arrived in the gym with further additions still to be installed. HealthStart coordinators Rob Lewin and Lou Wai and the Health and Safety Department have worked hard over the last few months to get approval for the much needed upgrade to facilities. It’s also fantastic to see LNO workers keeping up their fitness regime on their R&R by attending the Trench gym at Shenton Park.City to SurfResidents across all sites are currently in training for the City to Surf. Anyone interested in training for the 4km walk/run or 12 km walk/run should contact their on-site Health and Lifestyle Coordinator / Exercise Physiologist. A personalized training program can be prescribed for you to ensure you avoid developing any injuries that could prevent you from participating in the event.Training tips:• Start off with several walk/run sessions, gradually increasing the amount of running and

decreasing the amount of walking until you can run for the whole session.• Don’t increase the length of sessions, frequency or intensity all at once. If you’re a first

time runner, try to increase the length of sessions by 10% each week and don’t attempt to exceed 3-4 sessions per week.

• Make sure you’re wearing good shoes – not an old pair that have been sitting in the wardrobe for the last 12 months. Shoes still wear out even when you haven’t been wearing them (the shock absorbing components fatigue regardless of wear and therefore the shoe isn’t protecting you from injury)

• Find a friend to run with and enjoy the cool fresh air that winter brings.

Gaining weight doesn’t just happen overnight it is a gradual increase over time. Several things allow us to gain weight, but generally you just increase the amount of food you are putting into your mouth. One very simple way that this is occurring in the western world is the increase in portion sizes.When you were growing up your parents probably encouraged you to “finish your plate”, and no doubt you did. Can you remember the size of those plates? Yes, the size of dinner plates has increased quite dramatically in the past two decades. An average plate size twenty years ago was approximately 25cm. If you measured your dinner plates today they are probably 28-30cm in diameter. This constitutes about 10% more food. So when you next serve up dinner don’t feel the plate needs to be filled.The problem is not just in the size of our plates however. Commercially the size of most foods is increasing. The concept of ‘upsizing’ is creating an ‘upsized generation’.Below is a table taken from “This=that by Trudy Williams, 2004” illustrating how potion sizes have changed in Australia since the 1980’s.

Food and Drink In 1987 In 2007Flavoured milk 250ml to 300ml 500ml-600mlSoft Drink 237ml bottle 600ml bottleCupcake 40g 75gScone 40g 80gBread (slice) 28g 30g-48g

It is quite amazing that manufacturers are increasing the size of these snack foods, yet decreasing the size of other staple foods in our supermarkets. The main advice that I can give is to be aware of these portion distortions, read food labels and eat smaller quantities.Sara Trench

Ever Thought Of Corporate Golf?

Orchard Fresh, Orchard Fresh, Home deliveredHome deliveredOrchard Direct – Fresh fruit and vegetablesAt O2H, much of our produce is sourced direct from family owned orchards in the hills south of Perth. This is supplemented with fresh quality produce sourced, where possible, direct from other local growers.It is possible to either purchase from our warehouse at:-Unit 3, 23 Carrington St, NedlandsTrading hours are:-8.30-5.00pm Tuesday, Thursday and Friday7.30-12.30pm Saturday morningsOr/Order on-line via our website at:- www.o2h.com.auFor further information, please contact Loretta on 0408 313 036 or email o2h@iprimus.com.auIt’s a great idea to have fruit boxes delivered to your workplace for a healthy breakfast or snack.

Inspired Energy is a Western Australian business established by Sara Trench.Sara is a past State and Australian Institute of Sport representative in the sport of hockey and has combined her sporting background with 10 years experience in the Health and Fitness Industry to develop a range of food products that are good for you and taste great.Our range of Inspired Muesli has a unique blend of oats, seeds, nuts and dried fruit brought together with the sweetness of honey to produce a flavour not tasted before in a breakfast cereal.

Inspired Energy muesli comes in five great flavours, Absolutley Apricot, Dream Date, Figtastic, Really Raisin and the newly released Crazy Cranberry. The muesli is available from Trench Health and Fitness, Boatshed Fresh Cottesloe, Claremont Fresh, Fresh Provisions Claremont and Mt Lawley and O2H. Inspired Energy muesli has recently been used in single serves for breakfast after Lifestyle Testing with some of our corporate clients. For further enquiries contact your Trench Health and Lifestyle Coordinator or phone Sara on 0419099553, or email tsportz@iinet.net.au.

Inspired EnergyInspired Energy

Corporate Update