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Mike’s workouts @ MEFIT studio Gymea

Mike’s Workouts @ MEFIT studio Gymea
MEFIT personal training – Sutherland Shire
Checkout this cracker YouFitMEFIT – Warm Up – A Day - Pre Fitness/Cardio workout (surfing) + Diet Tips
This personal training exercise program online will burn heaps of calories, tear/tone up your abs and leave you feeling readyfit for any sporting activity such as surfing and or group exercise.
I tell you what…there is still a fitness element with in this program! If you add a few extra, reps to each set bingo! I’m feeling pumped up with energy, my core is warmed up for a surf this afternoon. Yippy

(download)
Core Conditioning
The MEFIT personal training exercise program online is designed to improve the 'core conditioning' of your readyfit body...increasing strength, stability and postural endurance in the abdominal and trunk region. These programs online can be provided across a range of conditioning demands from remedial level through to a high level of demand.
An assessment of your body’s abilities should always be performed to indicate the correct starting point for any new program. This can be done via a combination of interview, questionnaires and physical testing that matches your skills and the your available resources.
When trying one of Mike’s YouFitMEFIT workouts...if in doubt it is recommended that you choose conservatively selecting an exercise with a lower level of overall conditioning demand. Remember you can always progress the exercises if they become too easy.

Diet Tips
This is a gem a recipe for quick easy dinner! If you’re in a weight loss phase of diet take out noodles and add more above ground vegetables. Otherwise, go for it. (Oh yeh)
Teriyaki Salmon Rice Noodles with Greens (large serving)

Per Serve
Calories: 595 Fat: 16.7 Protein: 44.5 Carbohydrates: 67.8 Fibre: 3.6
Instructions:
1. Cut each salmon fillet into 5 strips, removing any skin beforehand if necessary.
2. Put the strips into a non-metallic dish and spoon the teriyaki marinade over, making sure the fish is well covered.
3. Cover and set aside; if you have time, allow the fish to marinate for half an hour, but if not the dish will still taste just as nice.
4. Cook the rice noodles in boiling lightly salted water according to the pack instructions, then drain.
5. Meanwhile, heat a wok or non-stick frying pan sprayed with cooking oil spray over a high heat. Chop the kale and stir-fry for 3 minutes.
6. Transfer the noodles and greens to a serving plate.
7. Spray the non-stick frying pan or wok again and add the salmon and marinade. Cook for 1.5 minutes each side or until the salmon is just cooked through.
8. Serve the salmon on top of the greens and noodles.
Chef's suggestion: - If you like you can add some fresh chopped red chilli to the frying pan with the salmon.

Name
Quantity

salmon fillets, boned and skinned
165 grams

kale (or spring greens), ready chopped
150 grams

sea salt
2 pinch

noodles, rice (vermicelli) (dry weight)
60 grams

teriyaki marinade
20 grams

cooking oil spray
3 pump

Mike Evans
Director, MEFIT
Ph: 02 9525 2915
Mob: 0431 410 037
Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Web: mefit.com.au

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MEFIT e-Newsletter - Updates & Tips 23rd May 2011

Hi YouFitMEFIT's,

Our hormones…are they making us Fat?
If you have dieted and exercised in the past only to be disappointed then don't dismay or give up just yet....Diets and exercise are just two pieces of a complex puzzle of weight loss. Hormones are the key to unlocking your weight loss success!
Hormone Imbalance - The Secret Cause of Weight Gain
It is not common practice to get our hormones checked, but even the slightest imbalances can tip the scales and just make weight loss a futile exercise.
Hormones are often not integrated into diet programs because frankly they are very complex. There are numerous different hormones in the body and these present in over a thousand possible combinations that can affect your health and weight. Ref:http://www.femail.com.au/hormones-diet-weightloss.htm
Read more: http://youfitmefit.posterous.com/mefit-personal-training-sutherland-shire-8 feel free to comment!!!

Your Ready Fit Body
Being Physically Active
Walking versus running — what's better? Very interesting and controversial subject especially if you ask personal trainers this ?

Perhaps the single biggest health message we hear these days is we should exercise more.
For many people it comes down to a decision between walking and jogging. So which of those two will help you lose the most weight? Which is better for your general health? What are the dangers?
Reporter Brooke Hanson puts her best foot forward to find the pros and cons of walking versus jogging. Ref: http://health.ninemsn.com.au/whatsgoodforyou/theshow/694482/walking-versus-running-151-whats-better Read more YouFitMEFIT's: http://youfitmefit.posterous.com/walking-versus-running-whats-better-mefit-per

The fun run season is just around the corner! Why not join MEFIT for our Sutherland Shire Winter run club group training? (Taken by MEFIT’s in house Ironman - Triathlete)
Run Club is 2 weeks in and going strong!!! Mike E is yet to personally try it. (lazy) Although he is going to make sure he's there for this Wednesday morning at 5.45am. So if you havent already tried the Run Club give it a go this week...bring a friend for motivation! 6 wks left of this term before our next 2 week break. (Simply text name and friends names)

Mike's Workouts - Tone Up in just 10-20min Every Other Day
MEFIT Personal Training Sutherland Shire - Mike's Workouts - Tone Up in just 10-20min Every Other Day 18th May
Name: Functional Strength 1/ReadyFit (Surfing & Snowboarding) + Tone Up in just 10-20min @ MEFIT personal training studio Gymea
Designed By Trainer: Mike Evans @ MEFIT, Personal Training Sutherland Shire See More: http://youfitmefit.posterous.com/mefit-personal-training-sutherland-shire-8

Mike's Workout Video: http://youtu.be/ZKq8UETTXPE

Natural Accelerator

Natural Accelerator's carefully selected natural ingredients—such as cayenne, green tea, cinnamon and ginseng—help in the maintenance of general wellbeing. The formula uses natural ingredients to support normal carbohydrate and protein metabolism. No ephedra or ma huang.
You can purchase at wholesale prices at: mefit.isagenix.com simply sign up as a referred customer and receive products at wholesale price.

Diet Tips of the Week
Sweet poison quit plan!
To all those sugar/sweet snack lovers (Mike Evans included) out there…a Fun Size Mars Bar comes out as one of the best in the list below (at ‘only’ 2.5 teaspoons of sugar per bar).
1.   Mars Bar 2.50 teaspoons (tsp)
2.   Uncle Tobys fruit fix range 4 tsp
3.   Go Natural all fruit range 4.5 tsp
4.   Be Natural fruit and nut bar 5.25 tsp
5.   Sun apricot bar 7 tsp crazy!
Read more YouFitMEFITs: http://youfitmefit.posterous.com/mefit-personal-training-sutherland-shire-4

Recipe of the week
Asparagus soup with chicken (large serving)

YouFitMEFIT’s ?

Shayne QLD: After surfing why when I grab a carby (healthy type) snack eat it because I'm starving...5min later I grabbing everything I can out of cupboard and can’t stop myself from eating?
MEFIT personal trainer Answer: Speaking of throwing your hormones out…after surfing then eating any kind of carbohydrate snack you release so much insulin because it’s such a big hit of food especially after surfing for a couple of hours, having no carb stores left. What you will find is you are geting the big high from the breakdown of food/sugars, Hi GI snack and then the low once your body has processed that. Then off you go to cupboard to feast on something else because your body is just craving the hit of sugar. Try eating 50-100grams of protein instead, drink a lot of water and give it 5minutes. Try it yourself after a good hour workout or sport session; let me know how your body reacts? Read more YouFitMEFIT's: http://youfitmefit.posterous.com/mefit-personal-training-sutherland-shire-10

Come on you guy’s...don’t be scared! Any question is a good one in our book!
Send questions to: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

New to MEFIT's blog and social media?

Many of you have been visiting our new blog - youfitMEFIT - we are also connected with the social media like Twitter, Facebook, LinkedIn, Flikr and You Tube (links below). We look forward to your feedback and comments with these new forms of communication. If you would like to learn more about how you can use these fields and improve your digital communications, give me a call and I can refer you to our advisor - Grant.

Mike Evans

Director, MEFIT
Ph: 02 9525 2915
Mob: 0431 410 037
Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Web: mefit.com.au
Blog: youfitMEFIT

MEFIT e-newsletter - 12th April 2011

MEFIT personal training Sutherland Shire e-Newsletter

What is Detox & Benefits?

I just love reading up on Detoxification. The body’s natural, process of eliminating toxins from the body.
It is just mind blowing, the number of benefits we get in return from detoxifying our body. Whether it’s from doing a certain diet or simply eliminating certain foods or fluids for a short period. I would even go as far as detoxifying from the stresses of fast pace living. I.e: going hard at work for long periods, 10-16 hour days, 5-6days a week. Then give ourselves one day off work a week to race around shop, clean and after all that make time to see friends and family! CRAZY

Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins (anything that can potentially harm body tissue) are transformed chemically to less harmful compounds and excreted via stools or urine.
Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them. Read more: http://youfitmefit.posterous.com/what-is-detox-benefits
(Disgusting)This parasite is quiet the nasty? The Ascaris lumbricoides can measure up to 16 inches long. A common parasite in humans

Your Ready Fit Body

Being Physically Active

The fun run season is just around the corner! Why not join MEFIT for our Sutherland Shire Winter run club group training? (Taken by MEFIT’s in house Ironman - Triathlete)

Make 2011 the year of PB’s or achievements you thought were impossible. Runs will cater for all abilities from beginner to seasoned runner. Runs start and finish at MEFIT studio in Gymea, the perfect place, for a post run coffee. Run sessions will be 1 hour covering warm up, a run in the Gymea area including interval training and Fartlek (Swedish for speed play), followed by a cool down and stretch.

Mike's Workouts @ MEFIT Studio Gymea + Diet Tips 25th Mar - Quickie 15-20min Abdominal Blast

Video: http://www.youtube.com/watch?v=Bk3PudJiDYI

How good was that quickie (15-20min session), AB Blasting! I burnt up so many fat calories…I also added an element of fitness/cardio with the abdominal smashing. (Hehe) if you try it, leave a comment on youfitmefit blog or mefit facebook! I kept the gym workout short and sharp due to the set up of today. I’m outside this afternoon for another 1-1.5hr cardio/fitness session (surfing). Read more: http://youfitmefit.posterous.com/mikes-workouts-quickie-15-20min-abdominal-bla

Save the Date’s...

Upcoming events
Sutherland to Surf Sunday 24^th July – (Sunday 1^st May is 12 weeks before)
City to Surf Sunday 14^th August
Sydney Running Festival Sunday 18^th September

Email To Register HERE

Post-Easter Boot CampCronulla, Sutherland Shire
Dates to come! http://www.youtube.com/watch?v=m5ORcBJNXBw

Email To Register HERE

Product of the Week

Ageless Renewal Serum

You can't turn back time, but you can rediscover your skin's youthful appearance and vitality with Ageless Renewal Serum.
What should I know about Ageless Renewal Serum?
Ageless Renewal Serum is the newest development in skin care offered by Isagenix that helps diminish the appearance of deep lines and wrinkles while firming, toning, balancing and brightening the skin for a healthy and luminous glow. Ageless Renewal Serum contains a high concentration of naturally-derived epidermal growth factors to stimulate the body's natural ability to replenish skin, as well as Repair-Plex™, a cutting-edge formula containing specially-formulated ingredients and polypeptides to support the skin's renewal process.
You can purchase at wholesale prices at: mefit.isagenix.com simply sign up as a referred customer and receive products at wholesale price.

Diet Tips of the Week

Weeknight main meal change up, will make a huge difference!

Let’s eat a bunch of dinners during the week that have NO starchy carbs…with no desserts or snacks after dinner! Now, so we don’t end up feeling starved and deprived, add a load more salad and or above ground vege (fill up) with glasses of soda or mineral water with fresh squeezed lemon. (Very nice) Note: drink 2 cups of cold water before dinner. This is a great way to Detox the sugar cravings and maybe shed a kilo or 2 of water and or FAT. Yippy Read more:http://youfitmefit.posterous.com/personal-training-sutherland-shire-5th-april

Recipe of the week

Asian Chicken with Mushroom and Bok Choy

Read more:http://youfitmefit.posterous.com/personal-training-sutherland-shire-5th-april

YouFitMEFIT’s ?

Sandra NSW Aus: Is it beneficial for a woman to Detox before trying to fall pregnant?
MEFIT personal training Answer: To all of you wanna be Dad’s and mum’s…this might be a interesting read for you? 99.9% of my wanna be mum’s and dad’s who come to MEFIT personal training for a shake up with their health and wellbeing always start with a serious Detox. Guest what they all are having a great time becoming mums and dads (yippy) read more: http://youfitmefit.posterous.com/mefit-personal-training-sutherland-shire-0

Come on you guy’s...don’t be scared! Any question is a good one in our book!
Send questions to: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

New to MEFIT's blog and social media?

Many of you have been visiting our new blog - youfitMEFIT - we are also connected with the social media like Twitter, Facebook, LinkedIn, Flikr and You Tube (links below). We look forward to your feedback and comments with these new forms of communication. If you would like to learn more about how you can use these fields and improve your digital communications, give me a call and I can refer you to our advisor - Grant.

Mike Evans

Director, MEFIT
Ph: 02 9525 2915
Mob: 0431 410 037
Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Web: mefit.com.au
Blog: youfitMEFIT

MEFIT e-Newsletter - 14th Mar 2011

MEFIT personal training Sutherland Shire e-Newsletter - Updates & Tips 14th Mar 2011

The power of short-term goal setting when it comes to dieting for weight loss

What is a Mini Goal?
A mini goal is anything that keeps you on track and motivates you to continue on your weight loss journey. It can be a daily, weekly or monthly goal and the nature of the goal can change. This week you may have a goal of exercising more and next week you may challenge yourself to eat less starchy carbs for dinner. No matter what you choose to motivate yourself to keep going, choose something that will be a personal challenge.Set a Weekly Mini Goal
Choose one habit a week to work on. Such as, no picking when making main meals and protein dominate snacks...especially when making babies high carbohydrate meals or snacks. Put the mini goal in writing. Commit to making a serious effort at sticking with the mini goal and reward yourself on a Saturday (day off) for being successful.

Keep track of weekly mini goals in a diet diary. A simple daily checkmark system works well to keep track of the progress you make towards the weekly goal. Once you’ve met a goal, you can continue to work on the same goal until it becomes a habit or you can choose another small-term goal to work on.
Another method is to simple break down your weight loss goals into smaller amount of weight loss. Reward yourself for every 2-3 kilos lost, rather than waiting to lose a larger amount of weight.