Read through our most recent articles:
March eNews 2010
In this issue:
- Motivational Quote of the Month
- Look Awesome in Autumn
- The Heart of the Matter
- Prilepin's Table
- Get HUGE
Motivational Quote:
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!
The Heart of the Matter
Women are just as susceptible to heart disease as men!
Don’t think of it as something that occurs in the elderly either!
Stats tell us 33% of Aussie women are at risk of heart problems. This mainly due to lifestyle factors. Heart attack, angina, stroke and peripheral vascular disease. Over 60 % of women who die from a sudden heart attack show no obvious signs or symptoms. That’s why it’s SUDDEN!
Lifestyle factors contributing to heart problems include: smoking, excessive alcohol, narcotics, inadequate physical activity, fat gain, diabetes and poor dietary choices.
Simple lifestyle changes can lower your potential of heart attack and stroke.
Regular ~ read daily physical activity, not the three times a week for 30 minutes scenario, COM ‘on, lets get real! We’re designed to move DAILY; just as we’re programmed to eat and sleep daily! ‘Nuff said.
Nutrition
Eating healthy servings of fresh fruit and vegetables, lean meats, fish and poultry will provide antioxidants, vitamins, proteins and fuel for a healthy heart.
Give Up Smoking
This is a no brainer. According to the Australian Department of Health & Aging, over one third of smoking related deaths are caused by heart disease. This is because smoking increases atherosclerosis or clogging of the arteries.
What is it?
Prilepin’s chart gives set/rep percentages of one’s max to be used in training. Here’s what it looks like:
Prilepin’s Chart
|
Percent |
Reps/sets |
Optimal |
Total range |
|
55–65 |
3–6 |
24 |
18–30 |
|
70–80 |
3–6 |
18 |
12–24 |
|
80–90 |
2–4 |
15 |
10–20 |
|
90+ |
1–2 |
4 |
10 |
Take a percentage of your contest max and punch in the numbers.
The Politically Incorrect Way to Get HUUUGE…
No liquid without calories. Milk, Gatorade, or cordial, but not water. Sugar in your ice tea or coffee. Lots of liquids!
Breakfast every day before 0800 or just stop training. A big nutritious breakfast. Then a second breakfast at 1000. 5 meals minimum. No maximum.
If you are not taking two dumps a day re-read the first two.
Never get caught without food. Meal replacement bars, bananas, peanut butter sandwiches & chunky soup travel well. If really desperate stop at a store and buy a litre or two of chocolate milk. Bottoms up. Thin sliced Turkey Breast, a chunk of cheddar and some fruit is fun to eat and a great conversation starter.
Eat a snack before bed. Set an alarm to eat, but if you drink enough you will need to wake up anyway, so wash your hands and go make a snack before going back to bed.
You have only about 15 minutes until you feel full, so don't waste time yapping when you are in the see and consume mode. Eat it fast and eat more. Yeah, thanks, mum, chew it all thoroughly.
If you must restrict something to alleviate your guilt, limit the fried foods. You need healthy fats to get bigger and stronger. You don’t need large super fries or pork crackling. Feel better?
Easy on the strenuous cardio. Do you want to fix your problem or are you addicted to the runners high?
Rest…8 hours sleep a day and what you get at night is a bonus. Ha-ha, but 8 hours at night helps, as does a power nap. Sunday power naps are awesome because if you’re fairdingkum and who isn’t ~ Monday is Max Effort day. Sunday is the day of rest, so rest!
Those about to dine, we salute you!
