February eNews 2010

In this issue:

• Motivational Quote of the Month
• Training Tip of the Month
• Awesome in Autumn
• Recipe of the Month
• Tip of the Month

 

Motivational Quote

"Success is never ending, failure is never final."

Dr Robert Schuller

 

Training Tip of the Month

Bodyweight Drills for Suppleness & Strength

These two drills are to be performed in succession, then have a 60 sec rest. Repeat this cycle 3-6 times once or twice a week.

 

COMBAT LUNGE

Stand next to a bar placed at hip height in a power cage or Smith machine. As you lunge sideways, duck under the bar. Step to the other side and stand tall. Repeat this motion back to the original side of the bar. This is ONE rep. Perform 3-6 reps. As you become proficient & stronger, hold a weight-plate or kettlebell in front.

 

FATMAN PULLUP

Sit on the floor under the barbell with your legs straight grasping the bar with a slightly wider than shoulder width grip. Hang with straight arms with your body stiff as plank and heels touching the floor. With your chest out, shoulder blades pinched together and body rigid, pull yourself toward the bar, [touching the bar at the low sternum ~ high ab area]. Control your descent and repeat 4-8 times. As proficiency improves elevate the feet on a box or bench.

 

Awesome in Autumn 

 

Look Awesome in Autumn is a great way to get started with your new years health & fitness resolution.

Get back into your training groove; grab a friend or purchase this great START-UP package for your Valentine.

Drop in and speak to one of our friendly Team and start today.

Its time to STEP UP and be the best you can be! 

 

Recipe of the Month

Sautéed Spinach
2 tablespoons extra-virgin olive oil
4 cloves garlic, thinly sliced
500-600 grams fresh spinach
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
Heat oil in a Dutch oven over medium heat.
Add garlic and cook until beginning to brown, 1 to 2minutes.
Add spinach and toss to coat.
Cover and cook until wilted, 3 to 5 minutes.
Remove from the heat and add lemon juice, salt and crushed red pepper.
Toss to coat and serve immediately.
Per serving:
68 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol;
4 g carbohydrates;
3 g protein;
2 g fiber;
172 mg sodium;
540 mg potassium.

Great accompaniment to any meal.

 

Tip of the Month

Six Tips on How to Stick with your New Year's Resolutions:

1. Focus on positive self-talk. Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader.

2. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start again.

3. Stick to your resolution by considering it a promise to yourself, not a test of your will power.

4. Avoid situations that put you in temptation's path, meaning if you're on a diet, don’t go to the ice cream shop.

5. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, or on the fridge).

6. Be realistic. Make sure your plan is realistic and fits into your lifestyle. Will you really have the energy to go out for that evening exercise class? Make the transition as easy and convenient as possible.