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XMAS GIFT
VOUCHER - 15% OFF If you purchase any
of the following gift vouchers you get 25% OFF the original price:
1) Fitness Analysis - $45
SAVE $15
2) Personalized Nutrition Plan - $71
SAVE $19
3) 10 Week Group Fitness Program - $405
SAVE $135
4) 10 Pack Personal Training - $577
SAVE $192
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EMMA DAVEY
Emma has made some amazing changes in the last 4 months. She has dropped
3% body fat while also increasing her lean muscle. Her push up score
went from 17 to 52 and she improved her overall strength score by 36%. She was
also the most improved in our most recent challenge, the Club to Club
Bolt.
She explains "I feel like a completely different person. My energy
levels are through the roof and I'm sleeping about 3 hours less each
day. It has boosted my confidence and motivation levels which has led to
further change to my life in general. I've now resigned from my job that
I should have left a year ago and am looking forward to new challenges
for 2008.
Thanks Justin, Scott, Ben & Tom for your help and encouragement. |
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PREVENT
CANCER
So what causes cancer? With all the information out there it can be very
confusing and therefore difficult to know what you should be doing to
prevent this disease.
Researchers at the University of Wisconsin interviewed 6,300 adults and
found that 47% agreed that they felt that almost everything causes
cancer and 3 in 10 believed that there was nothing they could really do
to prevent the disease, further illustrating the level of confusion
amongst the community.
Science tells us that 30% of all cancers are related to smoking, 20% to obesity, 20% to lack
of fruit and vegetables and there is a strong link between
inactivity and cancer. Obviously, it is also important to undergo the
appropriate screening for breast, cervical, prostate and bowel cancer.
But ultimately the best way to avoid cancer is through lifestyle of
eating healthy, keeping active, maintaining a healthy body shape and not
smoking.
Source: Niederdeppe J and Klein W. Fatalistic
beliefs about cancer prevention and three prevention behaviours..
Cancer Epidemiology Biomarkers & Prevention 2007; 16:998-1003.
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EAT LESS AGE
LESS
It is well known that animals put on a calorie restricted diet tend to
live longer than those given free access to food. This is why many
believe that certain populations, such as the Okinawans in Japan,
live longer. However, the mechanism responsible for this is poorly
understood. In a recent study by the Pennington Biomedical Research Centre,
they set out to discover this mechanism by observing the cells of
healthy subjects put on a restricted diet compared to those who weren't.
They found the restricted diet group had a greater number of muscle
mitochondria (powerhouse of the cell) and that they were more effective.
They also found a decrease in the whole body oxygen consumption and DNA
damage to the cells, thus providing a possible explanation to why
eating less slows the aging process.
So, there is good reason to cut back on your
calories, not only to slow the aging process but also to manage
your weight, prevent heart disease, diabetes etc. You can achieve this
by simply reducing your portion sizes as well as saturated and trans
fats.
Source: Civitarese A.E et al. Calorie
restriction increases muscle mitochondrial biogenesis in healthy human.
PLoS Medicine 2007; 4(3):e76. |
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RECOVERY
Recovery is perhaps the most overlooked aspect of fitness
conditioning. There tends to be more of a focus on the amount of reps,
sets, intensity, duration etc when all the fitness gains occur during
the recovery phase. Maximum fitness gains are only achieved through the
correct balance between stress (exercise) and recovery. So how can you
achieve the correct recovery? It's a combination of rest, refueling and
re-hydration.
Rest - As a general
rule you should rest 30 - 90 sec between short bouts of exercise (i.e
sets), rest 2-4 hours after a session and leave 48 to 72 hours between
intense sessions. This will allow for your; nervous system to recover,
muscle inflammation to settle and muscles to repair.
Refueling - You should consume a high carbohydrate (0.5g / kg of
body weight) and protein (20-30g) meal within 30-60 minutes of exercise
to ensure repletion of glycogen in the muscles and to help repair
damaged muscle fibers. Nutrients from fluids are absorbed more quickly
than solids so shakes and sports drinks are better options.
Re-hydration - Water is vital for many chemical reactions that
occur within your body, including the production of energy. When you are
dehydrated your blood volume reduces and your blood becomes thicker
which results in less blood flowing around your body and therefore
oxygen getting to your muscles. This significantly reduces your ability
to train at your peak.
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HARDWIRE YOUR
BRAIN
Scientists have recently discovered that by regularly writing down your
goals, visualizing your intended result and using emotive affirmations
you actually create new neuron pathways as well as stronger memory
and retention of that thought. The theory is that the the repetition
creates new beliefs which leads to action for change.
So what are your Goals for 2008? Be sure to create
a vision around them and repeat your affirmations with passion!!
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