Our Latest Newsletter: October 2008

Journey from flab to fab

Written by Paul Peroy

WARNING.
Summer is coming. You know it is. And you are just in time to do something about it. It is a time when Sydneysiders hit the beach, pool, parks and party scene. And like most of us, you start thinking about how you are going to look in those sexy, skimpy swimming costumes that everyone seems to be wearing this season and getting nervous. So I’m thinking that if all the health benefits and increased life expectancy won’t get you working on your lifestyle change, I’m going to appeal to your vanity. With bathing suit season knocking on our door, you need to get your body into shape. To do this, you need a plan. I know I know, boooooring. I hear you, but it works. A combination of cardio exercise (to burn the extra fat we put on over winter) and strength training (to give you a toned and firm body, lift all those saggy bits and look great).

1. Start a diary - Documenting your progress makes you accountable for every choice you make, every day. Begin with an end goal (eg. I want to be 10 kilos lighter) and set yourself a realistic time frame to achieve it (1/2 a kilo to1 kilo a week is an achievable goal). Each month, list your goals for the month ahead, your current weight, waist, hips and chest measurements and a photo. Write down, what you eat — everything that goes into your mouth: food, drinks, snacks, medications and vitamins EVERY DAY — what exercise you do and how long you exercised. If you are a more experienced exerciser include the intensity and/or the weights you are lifting, including the number of reps.

Quick tip for the experienced exerciser: if you are looking to get more out of your current exercise regime, increase one of the following: frequency, intensity, type or time.

2. Get moving - You can NOT exercise if you want to get results and maintain them. You have to move. Do anything that gets your heart beating quickly. Running, cycling, swimming, rowing, boxing, basketball, tennis, dancing and any aerobic class like BODYPUMP or cycling are all good places to start. Wash your car or clean the house! You will burn calories as long as you are working hard enough to get your heart beating fast. Remember to keep referring to your diary and recording your progress. The feeling you get when you see yourself glowing is nothing short of awesome.

Keep in mind this general equation to losing weight. You must use more calories than you are eating so you are utilising your fat stores.

I’ll tell you how to keep it all firm in next months issue so keep a look out.

There’s no time like the present, so put pen to paper and get moving towards the new improved, healthier and fitter you.

*Always seek professional medical advice before starting an exercise program

TOP TEN TUMMY TRICKS!


Some quick tips to get your mid section trim taught & terrific! Most are so easy you can do them while reading THIS!

  • Exercise: 30 Minutes every other day minimum is required
  • Eat well balanced meals that are low in fat & Calories.
  • Stand up straight: be conscious of your posture and pull your stomach in, it'll force your middle muscles to work 24/7. This is taught in PILATES.
  • Breathe: it's perhaps the most important, yet most neglected, aspect of ab-training. Deeply exhale through your mouth and inhale through your nose as often as possible.
  • Laugh: having a good giggle works all the muscles in your stomach.
  • Get a good night's sleep: lack of snooze time will lead to poor digestion and weight gain.
  • Eat early: the later you eat dinner, the harder it is for your body to digest so the food just sits around your stomach.
  • De-stress: we hold stress in our tummies so find an outlet for your worries like Tai Chi, boxing, reading, swimming, painting or writing.
  • Moisturise: supple, tanned skin gives the illusion of a tighter tummy so invest in a good moisturizer and fake tan.
  • Dress right: certain fabrics cling to our skin more than others so if you want to play down a jelly belly, opt for softer, more flexible fabrics like cotton, silk and chiffon.

EXERCISE OF THE MONTH!
WALKING PUSH UP

BENEFITS; Work your Abs, Chest, Back, Shoulders & arms with one exercise. Integrate functional shoulder training with core stabilization using your body weight as resistance.Helps you to hold your body weight, makes getting up easier, pushing things ( like furniture) Lifting things (like children), while the added strength ensures a safer back.

Start this exercise on your knees & progress to your toes to increase intensity once you have mastered it.

 

plank crunch

picture courtesy:

ACHIEVER OF THE MONTH!

Mathew Jabbour joined Lifestyle early in 2008. At the young age of 17, Matt was wearing size 147 pants and 6XL Shirts. “I knew that I had to loose weight.” His graduation and formal were around the corner which was just the motivation he needed to start thinking about how he was going to do it. ”I’ve always tried to do it on my own, but it never worked. I knew I needed help and Lifestyle Fitness Australia was the best gym I found in my search”.

Upon joining he received his initial program with one of our Trainers, where his measurements were taken and goals recorded. This was the first time he’d been training in a gym and familiarizing him with some of our friendly team and equipment helped take the initial fears away from starting. With his initial goal of loosing 10kg Matt was started on a fitness regime that suited his fitness level & lifestyle. Mathew lost his 10 kilos in no time and has gone on to lose an overall 60kg in 12 months. ‘Go Mathew’

Weights training and cardio had the transformation well on its way but eventually he found himself stuck. Mathew then remembered the trainer’s advice, “if you feel like motivation is slipping away, or if you find yourself no longer on the right path of achieving your goals, make an appointment with the Customer Service Team to see me”.

Mathew then began personal training with Juliet and Drew. Constantly challenging him like only a passionate trainer can, another 10kg gone! “I didn’t really believe I could do it but with the support of the team I did.”

“Juliet and Drew really helped build my confidence, in and out of the gym. I never thought I’d be the type of person to do some Group Fitness but they reminded me that although everyone was here for their own reasons, fitness was usually a common goal”. So he entered his first Group Fitness class. “I’d never done group exercise, but it was the blast I needed. I still love my cardio equipment too.” Here Matt met Paul, Saf & Chrissy, another part of the lifestyle family, the Group Fitness Instructors. “They told me that no one is born knowing all the moves, that I will learn them, be patient with myself, Its exercise, not Dancing With The Stars, you wont get voted off’ and that ‘everyone is busy working out what they have to do, not looking at me‘”. My favourites are BODYPUMP, FATBUSTER, CYCLE, BODYSTEP, BODYATTACK.” Now with a waist size of 87 & wearing medium size tops, he is, “getting used to the new body that is me”.

“I have now set my final goal of feeling comfortable topless on the beach, something that has scared me my whole life. I know I can make it. I’ve wanted this for as long as I can remember. I know I have made a huge change to my life in the short term & for my future. I would like to thank the whole team at Lifestyle especially Juliet & Drew who have supported me from the start”. Look out for updates on Mathews continuous progress in up coming issues of E-News.

Congratulation Matthew. We look forward to seeing your progress.  

RECIPE OF THE MONTH!
Confetti-Stuffed Burritos

No Cholesterol but still tasty!

Who would have thought you could have your Mexican & watch your figure & cholesterol?

Ingredients
(Yields 8 servings)

  • 2 1/2 cups (1/2-inch) cubed peeled sweet potato
  • 3/4 cup low-salt chicken broth
  • 1/2 cup coarsely chopped onion
  • 2 garlic cloves, minced
  • 3/4 cup fresh corn kernels (about 2 ears)
  • 3/4 cup drained canned black beans, partially mashed
  • 1/2 cup chopped red bell pepper
  • 1/4 cup minced fresh cilantro
  • 1 1/2 tablespoons fresh lime juice
  • 3/4 cup canned fat-free refried beans
  • 8 (8-inch) flour tortillas
  • 1/2 cup fat-free sour cream
  • 1/2 cup bottled salsa
  • 4 teaspoons chopped fresh cilantro (optional)

Nutritional Information

  • Calories: 251 (14% from fat)
  •  Fat: 3.8g (sat 0.6g, mono 1.4g, poly 1.5g)
  • Protein: 8.1g 
  • Carbohydrate: 46.4g
  • Fibre: 4.6g
  • Cholesterol: 0.0mg 
  • Iron: 2.6mg 
  • Sodium: 328mg 
  • Calcium:87mg

Preparation

Preheat oven to 350°.

Combine sweet potato and broth in a large non-stick skillet.

Bring to a simmer over medium-low heat; cover and cook 7 minutes or until tender.

Add onion and garlic; cook 2 minutes.

Add corn, black beans, bell pepper, cilantro, and lime juice; simmer, uncovered, 6 minutes or until thoroughly heated.

Combine sweet potato mixture and refried beans in a medium bowl.

Spoon about 1/2 cup sweet potato mixture down center of each tortilla, and roll up.

Place burritos in a 13 x 9-inch baking dish; cover with foil.

Bake at 350° for 15 minutes or until thoroughly heated.

Serve each burrito with 1 tablespoon sour cream and 1 tablespoon salsa.

Sprinkle each burrito with 1 teaspoon chopped cilantro, if desired.

Tips To QUIT- Smoking!

  • The jam-jar trick
    Place a few cigarettes in a jar and half fill it with water before putting the lid on. Imagine the result as your lungs, and look at it each time you crave a cigarette. It may go some way to putting you off.
  • Tell your healthcare professional
    Studies show that people are more likely to succeed with smoking cessation if they ask for their healthcare professional's help.
  • Get support
    Ask your partner to help you overcome your urges, particularly in the first few months. Enlist their help in breaking out of your old routines. If they smoke, encourage them to also give up, but don't wait for them if they're dragging their feet. Nobody around? Ring Quitline on 131 848 for advice and support. They'll also send you a self-help pack.
  • Exercise
    Go for walks, a swim or take up yoga to help you beat those cigarette cravings — even if you're unfit. As soon as you feel those urges, put on your kit and get going — you'll be doubly healthy for exercising and quitting smoking.
  • Avoid smoky places
    If you must be around friends and family who smoke, arrange to meet them in open spaces or courtyard cafes, so any smoke around has at least a chance to disperse. Or entertain them at home and ban smoking inside the house.
  • Don't drink alcohol
    One of the main reasons why smokers fail to quit is because they have a few too many drinks and let their guard down. Avoiding pubs and hotels is a good way of retraining your body not to want cigarettes.
  • Avoid caffeine
    If caffeine triggers your desire to have a cigarette, avoid it — at least in the short term. Alter your normal routine. Maybe start by replacing your coffee break with a fresh juice or a stroll.
  • Remember the benefits
    It doesn't matter how old you are, any time you quit smoking you're adding time to your life. After 10 years of stopping, your risk of lung cancer is less than half that of a continuing smoker and continues to decline (provided the disease is not already present). After 15 years, your risk of heart attack and stroke is almost the same as that of a person who has never smoked. And don't forget the short-term benefits: within days your sense of taste and smell improves!
  • Feel better about yourself
    According to a report by the US Department of Health and Human Services, many ex-smokers have found that they are more confident of their life skills, mainly because they have taken control of their addiction. The report also mentions that they are more able to make further positive improvements to their lives after having given up smoking. Think of a guilt-free life and put that cigarette down.
  • Nicotine replacement therapies
    Going cold turkey is often a successful strategy but if you find your withdrawal symptoms are becoming overwhelming, then you might find nicotine-replacement products such as gum, nasal spray, patch or inhaler helpful. Talk to your doctor about the best type for you.
  • Reward yourself
    Smoking is an expensive habit as well as a dangerous one. Keep the money you save to one side and put it towards a special treat for you and your partner. The first week, reward yourself for every day you go without smoking. It might be as simple as a few pieces of your favourite dark chocolate (full of antioxidants). Then plan a weekly reward for a month, followed by a monthly reward for a year. Counting the growing costs of supporting your habit is a great incentive to kick the cigs.
  • Remind yourself
    If you do have a cigarette remind yourself of why you gave up in the first place. It's also useful to identify what triggered you to have one this time so you can avoid the situation in the future.
  • Plan your quit strategy
    Mark your "quit day" on your calendar. Remove all smoking paraphernalia out of your house, car, purse and office. Work toward the "quit day" by reducing the number of cigarettes you smoke each day. Tell everyone you know the date of your "quit day" and ask for their support. Find someone to give up with — you are