NEWSLETTER
Diets have to be paid back
with interest
irony of self-help is that many people look
for answers everywhere but within.
Every time you jump on the latest diet
which either eliminates or severely restricts
a major section of your regular diet, your
body will borrow the deficit that is being
created and charge you interest when you
re-introduce that section. For example, if
you eliminate all carbs from your diet, that
will leave an energy deficit which will
allow you to lose weight, however, next
time carbs are re-introduced into your diet,
the body will store extra fat stores in
preparation for the next time you decide to
cut out whole sections of your diet.
That is, self. When all else fails, there’s
you.
The answer is to eat healthy and balance all
the time and not think about foods in terms
of good food and bad food.
If you are interested in finding out more,
book yourself in for a free 20 min nutrition
chat with our foodie loving team.
Joshua the Fitness Philosopher
There’s Always… You
There is no magic pill; there’s you
There is no quick-fix; there are better
behaviours.
There is no perfect time; there’s…
now.
There is no universal best diet; there’s
your best diet.
There is no pre-ordained destiny;
there’s your life and what you choose
to do with it.
Some people won’t like this message
because it doesn’t make them feel good. It
might not be uplifting or positive enough.
One or two might even send me an email
asking if I’ve had a bad weekend. I get
that.
To those people I say, don’t confuse
reality with negativity.
In the not-always-credible world of
personal development (AKA self-help),
I’ve long been of the opinion that the backslapping, high-fiving, you-can-be-anythingyou-want-to-be, quick-fix brigade have a
lot to answer for. Mostly, because the
majority of their motivational-poster (type),
feel-good fluff rarely leads to any kind of
lasting positive transformation (the
common objective of most self-help
consumers) out here in the real threedimensional world.
The ‘Rah, Rah’ invariably becomes Blah.
Real change happens when we are more
committed to creating practical change over
the long term than we are with being
comfortable and feeling good in the short
term. It’s only then that we begin to tap
into our untapped potential and power. The
Soreness after exercise?
Q: I've
just
started exercising
and my muscles
are sore even
though it's 2 days
later! My trainer
says that it is
because
of
DOMS; what is
DOMS and can I
stop it?
A: DOMS stands for Delayed Onset
Muscle Soreness, which is the muscle pain
you can feel one or two days after physical
activity. Some people love to "feel the
pain" because it tells them they've put in a
good exercise session. But for others, it just
hurts!
If you're a new exerciser, it's highly likely
you'll experience DOMS because you are
placing stress on muscle tissue that hasn't
been used for some time.
DOMS is thought to be caused by
microscopic tears in the muscle fibres,
which arise when we push our bodies
harder than they're accustomed to and also
results in the reshaping and formation of
muscle. The inflammation that also
accompanies these tears also contributes to
the increased soreness and stiffness.
Even athletes can get DOMs when they
increase their exercise intensity, workload
or simply do different exercises that use
muscles in different ways.
Eccentric muscle contractions, which
involve the muscle lengthening as it
contracts, are more likely to trigger the
condition. Walking down stairs, running
downhill or doing deep squats can set your
quad muscles for some potential day-after
discomfort.
How to prevent DOMS:
• Stretch before and after exercise.
• Build up to a new program slowly to
allow your body to recover between
sessions.
• When commencing a new form of
exercise, do a little, more often, so
your body has a chance to adapt.
• Aim to only increase your intensity or
the duration of your exercise program
by about 10 per cent each week.
November
2012
• Avoid sudden changes in the type of
exercise you do or the intensity or
time you exercise.
How to treat DOMS:
Minor aches and pains are normal when
you stress your muscles with new exercise.
While there is no way to cure the condition
immediately, treatments to relieve soreness
and accelerate recovery include:
• Apply ice to the area to decrease
inflammation.
• Resting the muscles so they have time
to heal before attempting the same
routine again.
• Applying heat to increase blood flow
to the affected area.
• Do some active recovery, such as easy
low-impact aerobic exercise to
increase blood flow to the muscles.
• Using non-steroidal anti-inflammatory
medication.
• Massage.
• Stretching.
Of course, if you feel one or two days after
exercise that you may have done some
damage to yourself, please see your Doctor.
www.metabolicjumpstart.com
Recipe – A Healthy Chicken
Burger
These
burgers are
full
of
complete
protein
which means
they have all
the essential amino acids needed to repair
the body as well as support your immune
system.
If you can source grass fed / pasture fed
chicken from your butcher, that’s great.
Grass fed chicken, beef or game fed meats
have a higher ratio of omega 3 fatty acids
and less saturated fat compared to grain fed
contemporaries. Grass fed is also higher in
precursors for Vitamin A and E and
antioxidants such as glutathione. Below is a
variation of a recipe from my 80/20
cookbook that I enjoy with a large fresh
made salad and a drizzle of French
Dressing.
Makes 6 burgers
• 1 onion, finely diced
• 1 carrot, finely grated
• 1 celery stalk, finely diced
• 1 cup watercress or baby spinach,
chopped
• 1 small bunch parsley, chopped
• 500 g lean pasture / grass fed chicken
mince
• 1 tablespoon tamari soy sauce
NEWSLETTER
Saute onion, celery and carrot in a pan with
1 teaspoon olive oil over a medium heat
until softened and golden then cool.
Combine vegetables with parsley and
chopped watercress leaves.
Add the chicken mince, season with tamari
soy sauce.
Mix together well and form into 6 patties.
Refrigerate for at least 2 hours to allow
mix to firm up.
At this stage you have an option of lightly
coating in sesame seeds or almond meal
which will form a lovely crumb on the
outside, but this is only an optional step.
Cook in a pan, over a medium to low heat
with a little olive oil for 5 minutes each
side until cooked through.
Serve and enjoy.
Nutrition per burger:
Protein: 18.5 g
saturated: 1.8 g
kilojoules: 665
total fat: 7.6g
Carbs: 4.1 g
Calories:
159
Serving suggestions:
• with fresh leafy salad and tomato
salsa
• with steamed green vegetables and
a squeeze of lemon juice
in between whole grain rolls with
lots and lots of mixed salad such
as grated carrot, alfalfa, cucumber,
tomato salsa and avocado.
• Serve cold in lunch boxes with a
side salad.
NOTE: to make your own lean chicken
mince, chop chicken breast into chunks and
chop in a food processor or vitamix until
you have mince.
www.teresacutter.com
.
THE DEADLIFT – THE BOSS
OF EXERCISES
the exercise; keep it straight. Push through
your heels, extend your legs and move into
a fully upright standing position, with the
bar hanging in front of your thighs. Keep
the bar close to your body throughout the
movement.
Back Muscles
The erector spinae, the muscles of your low
back, are some of the main movers during
the deadlift exercise. These three muscles -- the iliocastalis, the longissimus and the
spinalis --- run from near the base of your
skull, down your back and attach to the
lower vertebrae. The erector spinae muscles
perform several movements related to the
torso and neck. During the deadlift, these
muscles help extend the torso, pulling the
spine back as you stand up.
Glute Muscles
The deadlift also targets your butt muscles,
the gluteus maximus. This is the large
muscle that runs diagonally down from the
middle of your body to the outside of your
thigh. It attaches to your pelvic bone and
sacrum on one end and your femur, the
thigh bone, on the other end. The gluteus
maximus muscle is responsible for hip
extension, moving the top of your pelvic
bone back as you stand up during the
deadlift exercise.
Leg Muscles
The deadlift targets both the quadriceps on
the front of your thigh and the hamstrings
on the back of your thigh. However, the
hamstrings only act as stabilizers during
this exercise; the quadriceps muscles are
the primary movers. They are four muscles
that run from the top of your thigh, down
the front of your leg and attach to your
tibia, one of the bones of your lower leg.
These muscles are responsible for knee
extension, straightening the knee joint as
you stand up during the deadlift.
Group Fitness
Most popular classes in October were:
• Joe Mon 6 pm Boxing
Followed very closely by
• Sam Mon 7 pm ABT
The Movement
The deadlift is typically done with a
barbell, but can also be done with
dumbbells. Set a barbell on the floor about
1 inch in front of your shins, your feet
about hip-width apart. Squat down by
bending your knees and grab the bar with
an overhand grip just outside your legs. Do
not round out your back at any point during
Our 60 days till Christmas bootcamp is
now underway and is off to a fantastic start
with 21 participants! We are already
looking at planning our new years
resolution bootcamp to start in January. So
why should you consider participating in a
bootcamp?
Well done boys!!
to
intend to stay fit while having fun. Fun &
fitness. Two birds in one stone.
2 Boot camp relies on holding
accountable by looking at others’
& improving your method. No
force. Just some gentle coaxing
healthy rewards.
yourself
progress
external
through
3 Boot camp is competitive. You are
constantly required to outdo and challenge
yourself. You are your first competitor.
4 There is no shortage of variety. Bootcamp
has a series of different routines like
running, squatting, lunging etc in short
bursts.
5 It helps bond with other boot campers,
often one-on-one and discover each others’
hidden strengths & weaknesses.
6 There is no thinking involved, let the
trainers do the thinking for you! we are
highly trained to come up with all the right
exercises to push you.
7 We give you all the guidelines, often
eating right is harder than the workout, we
have designed a fool proof guide to eating
clean to help you on your way.
8 You are not only accountable to yourself
but to your peers with the same goals and
your trainers, its important to have this
support network of people to keep you on
track.
9 You always have someone to bounce
ideas off, our Trainers sometimes don't
have all the answers, sometimes its great
to talk to people that are having the same
troubles or have the opportunity to pick the
brains of people who are having success.
10 last but not least, RESULTS, we design
these programs to give you all the tools you
need to get the results that you are after,
follow them closely and you will notice
you will start to transform.
So I guess the question isn't, why should
you do a Gym4 bootcamp, its why wouldn't
you!
Keep an eye out for our next 8 Week Boot
Camp for the New Year.
The deadlift is a strength exercise that
works several muscle groups, including
your back, glutes and legs. It is one of only
a handful of exercises that target muscles in
the upper and lower body. Performing a
deadlift with good form is imperative to
reduce the risk of injury, particularly to the
low back.
10 Great reasons
Bootcamps.
November
2012
do
1 Boot camp is a group activity. It is a form
of socializing with like minded people who
Karren Van Loenen
Personal Training Manager
+
Receive daily updates, reminders and
notifications.
www.facebook.com/gym4beenleigh
www.gym4.com.au
Ph : 3807 4622