MEFIT persersonal training Sutherland Shire e-Newsletter - Updates & Tips 16th Feb 2011
HERE WE GO....BRING ON 2011!
Firstly, Wishing you a happy, healthy 2011!
Secondly, it is that time of year to Detox...the silly season is over and back into the routine of life. The best way to kick start our bodies back into top gear is to get rid of any excess stored Fat and water, clean the insides of our bodies out with a starchy carb Detox! Which means no starchy or (limit portions) after breakfast adding more above ground vege and salads, just for a few days in a row. Lay off the ALCOHOL for a month...having a little splurge on the Saturday night. I guarantee you will feel a million bucks...pumped up with energy and feeling motivated to start your exercise program or physical activities again for 2011!
You should lose around 2-3 kilos in a week on average, if you do that for around 4-5 days with a little bit of movement (walking). Feeling the need to lose, more kilos...follow through with back-to-back weeks for 2-4 wks. If you are thinking, I’ve tried that before...doesn’t work for me well you probably need to talk to one of our specialists at MEFIT personal training and have a 1 on 1 session with us. You’ll need is a little tweak in your exercise or diet program and you’ll be off.Your Ready Fit Body
Being Physically Active?
MIKE'S OUTDOOR WORKOUT: Variation to Functional Strength – 1! - http://youfitmefit.posterous.com/mikes-outdoor-workout
It is has been such an amazing day today....sunny and 25*C (warm), that I decided to get outside and do my Functional Strength program down at the Cronulla Beach at Greenhill’s.
With the functional strength /weight loss and toning up video below...you can quiet easily see not HEAR (sorry for the windblown audio) that you can adapt any exercise to suit different training environments....indoors at home, gym, studio and of course the outdoors such as Cronulla Beach! When you know how...this gives you flexibly to change training environments, not programs, whenever you feel it suits you!!!! If you like going for a swim at beach but also squeeze a workout in...business trips staying at hotels with gyms/studio’s and or at home!
For long-term results and or getting initial results...this is definitely the way to go in my opinion mixing it up and having fun with all workouts and different training environments!
http://www.youtube.com/v/BSgFeyjySLA?fs=1&hl=en_US"></param><param
If you feel you want to change the strength program to a weight loss/toning workout! All you need to do is complete down the list Kneeling Cable Wood Cop, rest max 30sec and rep same exercises as a circuit (one after the other) 2-3 times. Lastly, for the specific abs/core part of program I threw in a suspension strap(Jack Knife) + Chip up - hip thrust/push up.
Enjoy and have fun with it!
On the MEFIT’s blog there is a written program that you can print and try yourself!
For more info on this article, go to MEFIT’s BLOG
http://youfitmefit.posterous.com/mikes-outdoor-workout
Save the Date’s...
Video of Boot Camp Cronulla http://www.youtube.com/watch?v=oNcyY8D688k
Boot Camp 4 is coming up quick...get on the phone and book a spot for the last summer 2010-2011 season of Body Blitz Boot Camp Cronulla!
(Info/Body Analysis night is Thursday night 17th Feb)
Product of the Week
IsaLean™ Bars
Now you have a choice between the Shakes or the low calorie Chocolate Cream Crisp IsaLean™ Bar!
● Great meal on the go
● Low GI protein bars will keep you full for longer
● Natural bar with maximum nutrients and minimum calories
● 270 calories, 18g of high quality whey protein, energy boosting carbs and packed with essential vitamins.
● Same high quality Whey protein as the Shakes.
Sourced from the largest dairy group in New Zealand, the pasture fed cows are not treated with hormones or antibiotics. These rich creamy chocolate bars have the ‘wow’ texture that will melt in your mouth. Great for post workout snacks, in the car, work lunchbox’s or an evening treat. Add some to your shopping cart today!
You can purchase at wholesale prices at: www.mefit.isagenix.com simply sign up and save when you become a referred customer and you receive products at wholesale price.
Food Tip of the Week
Meal planner and shopping list
When embarking on structured Diet plans (such as weight loss) for a week, month or months we need to be a little organised having all the right foods ready to go but most importantly see immediate results within a few days. Or else, we can fall to pieces come the first Friday night. Deciding on the right weight loss meals/ snacks for the week can be tricky at times. In addition, putting all of that info into a meal planner with a shopping list can be too much of a headache! We use our own MEFIT Nutrition Complete program which is just amazing...you can plan a week online(with loads of different meal options for weight loss), print off the ingredients as a list and it gives us how much to buy. In addition, it gives print outs of how to put the meals together. (very handy for M.E)
Try planning and shopping in advance before getting started with a structured Diet!
Recipe of the Week
Asian Beef & Veggie Stir-Fry
Nutritional details per serve:
Calories: 320 Fat: 5.9 Protein: 36.6 Carbohydrates: 30 Fibre: 2.2
Instructions:
1. Prepare the egg noodles as per the pack instructions. Drain and set aside.
2. Meanwhile, slice the steak into thin strips and thinly slice the onion, celery and cabbage.
3. Lightly spray a non-stick wok with cooking oil spray and heat to medium high; add the chilli flakes and garlic and stir-fry for 1 minute.
4. Add the steak and stir-fry for a further 2 minutes, or until the steak is no longer pink; remove from the wok, cover and set aside.
5. Lightly spray the wok with cooking oil spray again; add the onion and celery and stir-fry for approximately 3-5 minutes or until tender. Add the cabbage and stir-fry for a further 2 minutes.
6. Return the steak to the wok along with the prepared egg noodles and tamari sauce and stir gently until heated through.
7. Serve immediately and enjoy!
MEFIT reader question?
Sarah Boulter NSW AUS:
What is one example a protein diet and the benefits of enduring a few days of eating just protein?
Tuna and Water Diet!
Check this out! A friend of mine has been doing a strict Tuna and water diet for 3-4 days (freaky). The idea is to deplete carbohydrate levels in body and flick that Fat switch on and chew up as much stored fat in body/muscles as possible over 3-4 days. Now, I can handle at least one day of Tuna and water(he he). It definitely works a treat after a weekend of eating, drinking and partying the weekend away.
Below is the Old School Body builder Dave Draper(full on muscle man) he was around a little before Arnold Schwarzenegger days. Apparently Dave was Arnolds idol. Funny hey! Checkout his take on the tuna water diet!
Get Lean on Ultra Low Carbs!
It's Tuna and Water Time
Ref: http://www.davedraper.com/article19-high-protein.html
For info on this article, go to MEFIT’s BLOG:
http://youfitmefit.posterous.com/tuna-and-water-diet
Have a look at Arnold and Dave in there Day of Body Building! You Body Builder Boys out there will love this and the Ladies maybe NOT! laughs
Come on you guy’s...don’t be scared! Any ? is a good one in my book!
Please send to
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by Thursday of each week and your question will get answered
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:
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Web: mefit.com.au
Blog: youfitMEFIT