NEWSLETTER
December
2011
Tis the Season... Get a Friend or Family Member started in December for
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Lower Back Pain
A Common complaint I get from my
clients- “ I Have a sore lower Back” The
answer is not easy but very effective if you
follow these steps.
Abdominals get all the credit for protecting
the back and being the foundation of
strength, but they are only a small part of
what makes up the core. In fact, it is weak
and unbalanced core muscles that are linked
to low back pain. Weak core muscles result
in a loss of the appropriate lumbar curve and
a swayback posture. Stronger, balanced core
muscles help maintain appropriate posture
and reduce strain on the spine.
Core strengthening exercises are most
effective when the torso works as a solid unit
and both front and back muscles contract at
the same time, multi joint movements are
performed and stabilization of the spine is
monitored. Abdominal bracing is a basic
technique used during core exercise training.
To correctly brace, you should attempt to
pull your navel back in toward your spine.
This action primarily recruits transverse
abdominus. You should be able to breathe
evenly while bracing.
Great Core Workout:
• Plank 30-1min (if you have never
done a plank you may find you need
to work up to 1 min)
• Side Planks 30sec each Side (Roll
over onto the side plank without
resting)
• Push up position Alternate lifting
Arms one at a time without twisting
the torso and knees to elbows.
Repeat as many times as you can, the longer
you hold the stronger your core will get.
Q: How many calories do I burn
when I exercise?
• 10 Cal / min for extreme exercise
So, the average 65kg person can burn up to
450 Cals in a 45 minute session (10 Cal /
min x 45 minutes). If you weigh more, say
100kg, you could be burning a lot more.
A good target is 500 Cal per workout. For
me, I know this is either a:
• 30 minute run,
• 45 minute seated cycle at the
gym, or
• 60 minute brisk walk
Exercise equipment calorie read-outs may
give you a reasonable estimate, but there will
always be errors. If you are well muscled,
you'll burn more calories during exercise
compared to someone of the same weight but
with less muscle mass.
The main message is to increase your effort
level to burn more calories. With greater
effort, you'll burn more calories, build
greater metabolic fitness and see more
automatic results.
www.metabolicjumpstart.com.au
Fitness Ball Exercises
Balanced push-ups
What it's for: Pecs,
shoulders, triceps,
and abs
How to do it: Place
your hands on top
of the ball and your body at a 45-degree
angle with the floor, balancing yourself on
the tips of your toes. Bend at the elbows and
lower your upper body to a few inches from
the ball, then push yourself back up to the
starting position.
Seated wall roll
What it's for:
Quadriceps,
hamstrings
and
buttocks
A: The average
65
kilogram
person burns an
average of 1
Calorie
every
minute
when
resting. Over a
day, that's 1440
Calories
or
6000kJ. So let's
take this as a
base level.
How to do it:
Stand with your
back to a wall, feet shoulder-width apart, and
place the ball between the wall and your
lower back. Squat, letting the ball roll along
your back, until you are in a "sitting"
position with your knees forming a 45degree angle. Return to starting position.
When you start
moving your body, this calorie burning
increases to around:
How to do it:
Many of the best
fitness
ball
exercises involve the core. For this one, get
on your knees, bend at the waist and rest
your elbows on the ball. Squeezing your abs,
roll the ball forward until your upper body
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4 Cal / min for walking at a stroll
6 Cal / min for fast walking /
jogging
8 Cal / min for hard exercise
and thighs form a straight line. Roll back to
starting position
Group Fitness
Most popular classes in November were:
• Sharon Mon 9am Circuit
followed by
• David Tues 9am Bodycombat
Recipe – Try these for a healthy protein
snack and great drink over the Christmas
break!
No-Bake Chocolate Peanut Butter
Protein Bar
calories 365
protein 27 gr
carb 17 gr
fat 21 gr
Serves 1
Ingredients:
• 2 scoops rice protein, chocolate
• 2 T natural peanut butter
• 2 T ground flax seed
• 1 T ground cinnamon
• 1/2 cup almond milk
Method
• Mix everything in a bowl, stirring
with a spoon until a thick paste
forms.
• Divide in two, wrapping each bar in
aluminum foil.
• Place the bars in the refrigerator
overnight. The next day, you'll
have two delicious bars, ready for
breakfast or whenever you want a
snack.
Electrolyte Replenishing Smoothie
Ingredients:
1 banana
2-3 dates (dried or medjool)
2 tsp cocoa powder
1 cup crushed ice
1/2 cup of calcium enriched milk, or
coconut milk for a tropical summer
feel.
Blend it all up and enjoy!!
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Core crunchers
What it's for: Abs
and core muscles
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