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Starting Your Exercise Regime:with Body Choice Fitness!
Do you find yourself wishing and thinking your health
and fitness could be better? Do you often think, "I
would like to lose a few inches off here, tone there
and be able to run around with the kids".
What ever your health needs are the common questions
are "How do I?" "What is the best and easiest way?".
Are you now thinking: "I have to join a gym!?" and "Who
do I talk to?"
First, remember every body is different, so what works
for one doesn't necessarily work for another. So before
you run out and buy a mega home gym or a 12mth fitness
centre membership, find a qualified fitness trainer
in your area and discuss your health concerns, such
as blood pressure, heart rate and any other issues that
might affect your exercise activity, especially if you
haven't had any physical activity in over 3 mths. A
fitness trainer is an excellent way to keep you motivated,
monitored and measured with your health and fitness
goals and to keep you on track. I keep reminding my
clients and members that all health benefits are about
70% nutrition and 30% physical activity.
You can lose up to 20% of fitness and strength
in just 2 weeks of no exercise. And having just one
week off you may start to develop bad eating habits
which can escalate causing you to be where you are now.
So you can see how quickly we can slip into chubby-ville.
If you believe you are disciplined enough to make the
challenge yourself, then here are some light ways to
start your exercise regime.
1. Decide what health goals you want. Be specific and
realistic on achieving them. ie: lose 10kg in 15weeks
2. Walk at least 30 min every day for life.
3. Do 2 to 3 days of physical activity including resistance
training per week, bringing your heart rate up to 60%
of you maximum heart rate, for example:
" 220 - age = max heart ie: 220 - 37= 183 max heart
rate
" You should look to 30-45 min moderate to high physical
activity.
" Leg exercises - step ups 30 cm box or bench seat (2
-10) x 1min depending on fitness level Squat on bench
seat 3 x 15 repetitions
" Upper body - push ups incline ie: park bench or railing
working your way down
To Push ups on floor (on knees working up to full body
on toes)
Tricep (back upper Arm) dips - bench seat
These are just some of the excellent body weight exercises
that can build up your fitness and strength without
the expenses of equipment.
During the first 2 weeks the intensity should be mild,
otherwise you will become very stiff and sore. We don't
want that straight up as this may deter you from progressing.
With continual activity the stiffness will be minor
and you can increase the workload to keep challenging
yourself. Variety in your exercise regime is a must,
especially every 10 to 12 weeks, as the body adjusts
quite well and you can stagnate. With the great weather
we have on the Gold Coast, you can definitely walk which
will help with toning of the legs and by increasing
to a power walk you can bring the heart rate up and
burn off those audacious calories.
Before commencing your new regime, I highly recommend
you have at least 1 training session with a fitness
trainer to learn the correct techniques on even "the
how to do" those simplest exercises. There are so
many bad backs and postures out there and you don't
need to become another statistic! So getting the correct
core (stomach, lower back area) stability will enable
you to achieve your goals and remain injury free. Remember,
it's "Your body, One life, Your choice"
Yours
in health and fitness Peter.
INTRODUCTORY
OFFER
Health
analsis,
2 personal training sessions, a yogalates class and
postural analysis. Valued at $180.00. My Health specials
price $80.00 over 60% off. (click
here for details)
For any questions call in or email Peter [email protected].
Life
Saving Club cnr Hanlan & The Esplanade Surfers Paradise
07 5538 5068
www.bodychoicefitness.com.au/
Serious Training, Serious Fun: with Kickbike!
If you are looking to develop a "toosh" that is worth
looking at, and… worth talking about, then check out
the Kickbike.
The Kickbike is brilliant for cross training that definitely
targets your leg and bum muscles, as well as the rest
of your body. Not only do you end up looking toned and
tidy, but you get a great low impact aerobic workout,
as well as having heaps of fun. By the way, it also
helps stretch the hamstring.
The Kickbike is an adult version of the Scooter, that
is manoeuvrable, safe to use, and requires very little
maintenance. Allows you to make the most of the outdoors.
Some of Australia's top sports people are now using
Kickbike to,
" Target Glute activation - your power and speed in
sprinting
" Develop strong hip flex, and core stability strength.
" Recover from hamstring injuries and get back training
a lot earlier
" Speed up the recovery process from knee and hip operations
So forgo the nip and tuck, and kick your butt into shape
on a KICKBIKE. It's the simplest, safest and most enjoyable
way to reduce fat and improve your fitness!
Health Warning: Side effects include toned legs,
pert buttock, and a sense of well-being, Please moderate
usage
INTRODUCTORY
OFFER
Receive A FREE personal training session* and a
free 10 function Bike Computer with every Kickbike!
(*Offer only available in areas where a qualified Personal
Trainer operates as a selling agent of Kickbike Australia.)
clickhere
for details
Visit
www.kickbike.com.au
or for more information contact Bruce Cook on Ph 07
33590869, Mobile 0407 699884 or email [email protected]
Avoiding Weight Loss Pitfalls: with St Andrews Weight
Management Clinic!
Often
the approach that a person takes to weight loss sets
the stage for sabotage and failure.
If a person is too restrictive with their diet there
is no chance of staying at a lower weight in the long
term. It is like stretching a rubber band when you let
go the rebound is inevitable. As with restriction when
you let go it often leads to overeating and weight regain.
In essence restriction leads to sabotage. Instead the
idea is to include some guilt free favourite foods in
moderation twice a week so as to avoid deprivation and
still lose weight.
When weight loss is a time limited exercise for example
preparing for a wedding or event the goals and motivation
are based on the short term with little thought about
how to maintain the weight in the long term. You can
often do anything if you know its short term but maintaining
a healthy lifestyle for the rest of our lives is much
more difficult. The way we structure and visualize goals
is very important and we need to find positive motivators
to move towards what we want and stay there.
Planning on starting Monday or tomorrow and overeating
in the mean time is a definite recipe for weight gain
because often the diet only lasts for Monday or is put
off until next week. The reason a diet may only last
for one or two days can be the "All or Nothing" thinking.
This involves expecting perfect eating from oneself
and when a small fault occurs in the plan it is totally
abandoned. So a person would be either on the diet 100%
or off the diet 100% with no grey area or moderation.
The best way to approach this is to rationalise that
a small mistake does not undo all the other hard work
you have put in.
If you have any questions regarding weight loss or nutrition
call our dietitians at the St Andrews Weight Management
Clinic on 3833 0000 or visit our website
www.standrewshealth.com.au
Personal Training Studios :The Best in South East Qld!
South
East Qld has an array of top notch Personal Trainers!
If
you need a kick start for 2007 check out these businesses
and their great special introductory offers! click the
link and fill out the contact form.
Train
at their studio, at home, at the office or in the local
park!
City/surrounding
suburbs
Boot
Camps Australia Brisbane
Wide/New Farm
Brisbane
Personal Trainers - windsor / mobile at home
Fit
4 Personal Training & Wellness Studio - Paddington
/all Inner Suburbs
Outpace
Personal Training New Farm
Peak
Physique Fortitude Valley
Fit
4 Personal Training & Wellness Studio - Paddington
/ All Inner Suburbs
PT
Studios Australia New Farm/Morningside/Hamilton/Fortitude
Valley
Quantum
Physiques Fortitude Valley
The
Zenergy Group Herston
Sowelu
Naturally Different Fitness Paddington
Riverside
Fitness Toowong
The
Bodhi Space Spring Hill
Personal
Best Total Fitness Solutions - Toowong
Personal
Best Total Fitness Solutions - Sherwood
Brisbane
Northside
Merendi
- North Brisbane suburbs
Personal
Best Total Fitness Solutions - Albany Creek
Fit
Minds & Bodies Brisbane Wide
SoulBody
Health Checks Brisbane Wide
Brisbane
Southside
Fit
4 Personal Training & Wellness Specialists - Norman
Park/All Inner Suburbs
Gold
Coast
Body
Choice Fitness - Surfers Paradise
Keep
in mind that most gyms and weight loss clinics combine
Personal Training with their progams. click
here to find a gym or weight loss clinic in your
neck of the woods.
Amazing Introductory Offers:For
Natural Health, Fitness & Beauty Businesses!
Check
out these great offers from South East Qld's finest
health and beauty businesses! - simply click the link
and fill out the contact form,
Body
Essence Day Spa for Men & Women (Kedron) $80 on
your first visit!(
Please fill out the contact form on the page)
Carol
Kunowski - Colon Hydrotherapy(Toowong) $80 on your
first visit!(
Please fill out the contact form on the page)
Christine
Sullivan Natural Fertility (wooloowin):½
hour appointment for you to ask questions about preconception
care! ( mention myhealthspecials.com.au).
Please fill out the contact form on the page)
Groves
Natural Therapies (Woolloongabba)-20% off your first
consultation!. Please
fill out the contact form on the page)
Urban
Domain Skin & Body(Brisbane City)
20% off any regular services! (does not apply to special
offers) (
Please fill out the contact form on the page)
Nourished.com.au:
Natural Health Products Under Threat!
Natural
Health Products Under Threat By Joanne
Hay
Without public knowledge or debate the Australian Government
has initiated steps to force the natural health industry
under the control of multi-national drug corporations.
Autralian’s and New Zealanders will lose the right to
choose Natural health care if the Australian Government’s
secret legislation is not stopped (more…)
Brought
to you by www.nourished.com.au
Short
and Sweet:Moroccan Turkey with Couscous Stuffing and
Coriander Butter!
Ingredients
1/2
cup couscous, cooked 1 cup Australian Cheddar Cheese
200g tub Australian Natural Yogurt 2 teaspoons finely
chopped preserved lemon or grated lemon rind 1 tablespoon
finely chopped coriander 1/2 cup macadamia nuts, roasted
and chopped 1/4 teaspoon chilli flakes 1 teaspoon crushed
garlic 1kg turkey breast, butterflied 20 cm x 30 cm
2 tablespoons olive oil 20g Australian Butter, melted
500g pumpkin, roughly chopped 2 red capsicums, seeds
removed and thickly sliced 2 red onions, quartered 1/2
bulb garlic 2 small zucchini, sliced 50g Australian
Butter, melted, extra 1/4 cup fresh coriander leaves,
finely chopped, extra
Method
1.
Combined cooked couscous, Cheddar Cheese, Natural Yogurt,
preserved lemon, coriander, macadamia nuts, chilli flakes
and garlic and set aside.
2. Make cuts in the thick part of the turkey and 'butterfly'
out and batten out the turkey fillet between two sheets
of plastic wrap to an even thickness (around 20cm x
30cm). Spoon the prepared seasoning evenly along the
longest side of the turkey. Roll up to enclose filling
and secure with string. Brush turkey liberally with
half of the oil combined with half the melted butter
and cook in a hot frying pan until browned all over.
Remove the turkey from the pan and place in a baking
dish with pumpkin, red capsicum, red onion and garlic.
Brush vegetables with the remaining combined oil and
butter and bake at 180?C for 20 minutes. Add zucchini
to the pan and bake for a further 10-15 minutes, until
turkey is cooked through.
3. Allow turkey to rest for 10 minutes before slicing.
Combine extra melted butter and extra coriander. Serve
sliced turkey with roasted vegetables and drizzled with
coriander butter.
Brought
to you by
www.dairyaustralia.com.au
Laughter
is the best medicine!
The
shopkeeper was dismayed when a brand new business much
like his own opened up next door and erected a huge
sign which read BEST DEALS.
He
was horrified when another competitor opened up on his
right, and announced its arrival with an even larger
sign, reading LOWEST PRICES.
The
shopkeeper was panicked, until he got an idea. He put
the biggest sign of all over his own shop-it read...
MAIN ENTRANCE.
Quote
of the week!
“Character, in the long-run, is the decisive factor
in the life of an individual and of nations alike–
Theodore Roosevelt, 26th U.S. president
For
a Good Cause: Why support Youngcare?
OUR MISSION STATEMENT
Youngcare
is a nationally registered charity and non-profit organisation
formed to help young Australians with high care needs.
We are independent and non denominational.
"To
provide a dignified and relevant lifestyle for young
people requiring nursing care."
http://www.youngcare.com.au
BACK
ISSUES OF NATURALLY HAPPY
In
the next issue of "Naturally Happy"
- Adventures
in Weight Loss!
- Acupuncture!
- South
East Qld Day Spas!
- Qmagnets!
- Introductory
Offers!
- nourished.com.au!
- Short
and sweet!
If
this link doesn't work please email [email protected]
My
Health Specials provides this information for your personal
education and enrichment. Information provided should
not be used for diagnosing or treating a health problem
or disease. Nor should the information replace the advice
of your health care practitioner. Always seek professional
advice if suffering an illness. My
Health Specials Pty Ltd and all parties involved in
the conception, production, ongoing maintenance and
operation of Naturally Happy accept no liability and
no responsibility for any damage whatsoever arising
from or in connection to your use or operation of the
website or information contained in this e-magazine.
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