Our Latest Newsletter: January 2009

SMART Resolutions

Ever wondered how to ensure your New Year’s resolution becomes a reality? Here’s how!

 

As the New Year approaches we all start to plan for the year ahead. We begin to envisage our goals and dreams for coming year… do we want a new career? A new body? A new relationship? Surprisingly enough, the most common New Year resolutions are lifestyle related - getting fitter, thinner, buffer, healthier… or even, sexier! The success rate for achieving these resolutions is somewhere around 10%. So does that mean we should give up on our desires and dreams? I think not! But you do need to get smarter.

SMART is the acronym for Specific, Measurable, Achievable, Realistic & Timely. It is a system of planning designed by psychologists and life coaches which has taken the world by storm. 

SMART Resolutions ensure success when you combined the theory with a personal trainer, dietician or committed fitness club – they will continue to remind and motivate you!

Specific: Goals should be specific. A vague goal such as ‘I want to loose weight’ would be more beneficial if it were something like, ‘I am going to loose 10KGS, by doing a CYCLE Class three times every week’. People with specific goals are far more likely to achieve them.

Measurable: How much weight do you want to loose? Our goal should now look something like; “I am going to loose 10kg to reach my goal weight of 80kg and monitor my progress every Monday to make sure I’m on track”.

Achievable: Is this a realistic goal? Eg. You’re not a size 2 hoping to loose 20kgs!!?! Is it possible for you to loose 10kg and can you calculate your calorie intake? Is it achievable on your own or should you seek some professional advice and help?

Relevant: Does your goal fit in with the “bigger picture” and plans you have for your future? Is this goal going to benefit you?

Time: A timeframe for you to achieve the goal and measure your progress; “I am going to loose 10kg to reach my goal weight of 80kg by December 2009”.

SMART resolutions have a much greater chance of success; they more than triple your chances. It is a great time of year to reflect on your life, see what you would like to change and commit to a new you.

 

QUIRKY FACT: “A famous study conducted at Harvard University found that only 3% of Harvard's 1953 graduating class had clear written goals with plans to achieve them. Twenty years later, the same class was surveyed again, and it was learned that that same 3% was worth more in financial terms than the other 97% combined! In addition the researchers found that the 3% had better health, relationships, and social skills.” So, record your goals and progress!

HAPPY NEW REAR?!

Shape those buns and see yourself looking Bootylicious in no time! All you need to do is think while you live!  So I ask… are you doing all you could be to ensure your buns are scorching in 09?

“I WANT A CUTE BUTT – TELL ME HOW?!” is probably one of the most popular and commonly asked questions in a fitness professional’s career! It doesn’t have to be a mystery, nor a misery.

• Motivational Goal Setting: Take a realistic picture of your butt, commit to a routine that suits your lifestyle, and then take more pictures, every month – seeing the results, over a period of time will keep you motivated longer. Looking at the first and last picture will keep you on track when you are feeling like quitting. And remember, “SMART Resolutions Equal Solutions!”.
• Eat well balanced meals that are low in fat and Calories.
• Work out Slow: I know we are all busy rushing though life and our workouts, but by slowing down your weights workouts, controlling the movement and squeezing you muscles in the contractions, makes every single repetition much more effective.  
• Effective Walking: while walking anywhere and everywhere make each step count.  The first thing you can do is, think about contracting your butt. When one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot, and then push off with your toes. You'll feel your glutes contract with every step, making your new but steps away.
• Take the Stairs: The stepping action of walking up stairs is butt a must. It’s weight bearing exercise using your body weight, whether it’s a couple of steps many times a day or a few floors twice a day. To get the best result from this daily activity, clench those cheeks! If you’re lucky enough to live on the second floor, carrying your groceries up counts as adding weights to your workout, so you’re using more than your bodyweight! Another hot tip is to step on every single step on the way up and down.
• Push through to a new you: Sure if you are new to exercise, take it easy and build up to a stronger fitter you. But once you get use to it, push yourself to up the antes. Walk further, faster, try a harder work out, lift more weights, do more repetitions and when you think you can’t do another, imagine a wild animal speeding toward you… are you going to let it bite you? Trick your mind into triggering a basic human survival instinct. Run like you’re being chased! We often don’t believe we can push ourselves to the limit, have faith in the amazing creation you are and get to learn your limits, this will truly surprise many of you. It will empower you in many aspects of your life, not just your butt workouts.

EXERCISES OF THE MONTH! – BUTT WORKOUT

BOOTYLICIOUS Butt Workout, yes not one but a whole workout for your Butt! Lift your butt inch by inch and make it something to be proud of.

 

SIDE LEG LIFT

• Set yourself in position. Tightening your abdominals to support you.
• Ensure one leg is bent and the other straight and your foot is flexed (pointing to the front )
• Lift the straight leg up whilst keeping the bent leg loaded and bent.
• As you lift keep your toe in line with the heel so the side of your foot is pointing to the roof.
• REPETIIONS: 3 sets of 8
• To increase you can perform this exercise with the bent leg on a step or phone book.

 

SIDE LEG LIFT

• Stand with your feet hip width apart. Tightening your abdominals to support you.
• Keeping your feet the same distance apart, slide one leg as far back as you can go, taking it to your toe.
• Keep your chest up and Hips facing forward
• Let the back knee bend towards the ground keeping it off the ground.
• Moving straight down and up (avoiding any forward and back movements)
• REPETIIONS: 3 sets of 8
• To increase you can perform this exercise, you can perform it hugging some weights (maybe the phone book)

 

SIDE LEG LIFT

• Stand on a step or low platform (or that handy phone book); activate your core to support you.
• Lift left leg out in front of step and bend the right leg, bringing the toe of the left foot to the floor.
• Touch the floor lightly and keep the knee of the bent leg in line with toes.
• Straighten the right leg and repeat on the same leg 8 times. Then repeat 8 times on the other leg and that is one set done
• REPETIIONS: 3 sets of 8

 

CHAIR SQUAT

• Stand in front of a chair with your feet hip width apart, toes pointing out about 20 degrees.
• Tightening your abdominals to support you and torso straight.
• Slowly bend your knees and lower and until you're almost touching your butt to the chair.
• Ensuring your knees travel over your 2nd and 3rd Toes.
• Allow your hands to move forward to aid with balance.
• Then straighten standing back up (but keeping your knees soft and not locking your joints)
• Keep it smooth and slow.
• Feel you butt contracts as you rise pushing your heels into the floor.

 

Disclaimer: As with any exercise it is advised you are warm before starting with a 5 minute cardio warm up and followed by a stretch upon completion, remaining hydrated, these exercises are designed as a basic guide and professional consultations should be taken before any exercise in undertaken. Lifestyle Fitness Australia and its employee’s are not liable for any injury that may be received by participating in this or any exercises. We believe the safest and most effective way to exercise is with a fitness professional’s advice and medical clearance.

ACHIEVER OF THE MONTH!

Meet Brent a foundation member of Lifestyle Fitness Australia, who emanates the essence of our club. Transforming his health fitness, look by changing his lifestyle. Learn how he achieved his goals and his secret to success. What is he doing now?

Brent is a foundation member of Lifestyle Fitness Australia, Marrickville, with us for over 3 years now. When he thinks about the time he joined, his goals where to lose weight, get fitter and healthier. There is no doubt he has achieved that.

“ I started working out 3-4 times a week, now sometimes even more than that”, as Brent has found the fun in fitness and the pure rush of endorphins, the feel good hormones you body release, when you workout.

The secret to his success, “I made a commitment to myself to stick with coming to the gym” He has joined gyms before,, but without the commitment and success. ,” I changed my eating habits and worked with a personal trainer from the start”, something new to Brent, “I would never have pushed myself as hard” without a personal trainer. As many of our members express, it’s hard to really know your limits and how hard you can work out. Also there is a variety of things you can do, in many innovative training techniques and tricks of the trade, “who knew?” Let’s face it, we like company and someone to motivate us, there is no better way to train than with a trainer or in a group fitness class. You have to been a real keen motivated individual to be able to research and sustain a hard workout every time you go to the gym.

“I love exercise that develop my core and endurance”, who doesn’t like being able to keep going hey? I also love group fitness classes, that aren’t too complex with choreography, but really get you working. Brent loves the adrenaline rush and his pumping music.

When Brent walks into the gym, he always brings a smile to reception which emanates through to everyone standing around. A friendly man who’s confidence and happiness has only been enhanced by his fitness and wow factor. He has become a great part of our club, the life of many of our parties and often inviting us to his events and plays, which are always a fun frivolous way to spend an evening.

We are proud to have Brent as part of our Lifestyle Fitness Australia family and have enjoyed watching him achieve his goals. We wish him the best in 09 and look forward to an update on his continued progress throughout the year and look forward to his next play.

RECIPE OF THE MONTH!
Pineapple Barbecued Shrimp Skewers

With summer hear you know its time to throw a shrimp on the BBQ! But let’s Jazz it up but keep it healthy.

 

Nutritional Information

Per Serving
Calories	142	Carbohydrate	19 g
Fat	1 g	Fiber	2 g
Protein	15 g	Saturated Fat	0 g
Sodium	248 mg

Ingredients

• 1/4 cup barbecue sauce
• 1/2 cup pineapple juice
• 2 tablespoons lime juice
• 2 tablespoons chopped, fresh coriander leaves (
• 1 pound large shrimp, peeled and deveined
• 1 ripe pineapple, peeled, cored and sliced into 2-inch chunks
• 4 metal or bamboo (soaked in water) skewers

Method

1. In a mixing bowl, combine the barbecue sauce, pineapple juice, lime juice and coriander. Pour half of the pineapple-barbecue sauce mixture into a re-sealable bag, add the shrimp and marinate for 15 to 30 minutes. (Reserve the remaining sauce mixture for basting and serving.)

2. Preheat the grill to medium-high.

3. Remove the shrimp from the marinade, discarding the leftover marinade. Skewer the shrimp and pineapple onto the skewers. Grill the skewers on both sides until the shrimp are just cooked through, about 3 to 4 minutes per side. While the skewers are cooking, brush them with some of the reserved sauce.

4. Serve the skewers with the extra pineapple-barbecue sauce for dipping.

5. Serve with a lovely fresh salad.

Serving Size: 1/4 pound of shrimp plus pineapple