VELOCITY TORQUE June 2014
VELOCITY’S NEW ENDURANCE CENTRE
O
ur new and improved Endurance Centre offers hi tech training equipment to athletes of all levels to enhance their training and performance. With the assistance of our motivated staff, everyone from a complete novice to elite athlete can benefit. Our equipment includes an AlterG treadmill; Speedstroke gym paddling simulators; Computrainers, a Watt bike and 2 Endless swimming pools. Our AlterG anti- gravity treadmill is used for active recovery, maintaining training with an injury and high quality low-impact speed work. The Speedstroke paddling simulator allows surfski paddlers and canoeists to focus on precision training and provides the key to interval training with Wattage and HR capabilities. Developed and used as a training tool by multiple Gold medal Olympians – not only does the stroke mimic “real world” paddling, the proof is in the results! Our Computrainers are also great tools to improve
performance, this time geared to cycling. The ability to ride Ironman / 70.3 or other courses from around the world via real life footage on our big screen HD television screens has proven to be highly beneficial for many athletes.
The Wattbike is our workhorse bike trainer, easy to hop on and do a Wattage focussed session and virtually elimination “junk” mileage. The Endless Pools are the authority in ease of use for swimming. Hop into the heated water, turn the water jet on and swim at a pace suited to your requirements. From short intense intervals to open water simulations, tumble turns and crowded lanes are a thing of the past! For costs and more information on our Endurance centre, contact Tim Ellerbeck at tim@velocitysportslab. co.za. or 071 172 7911.
The friendly Velocity staff
Back from left: Carmen Buchacher (Trainer), Virgil Fisher (Cleaner), Luke Ferguson (Sales & Reception), Mike Redington (Trainer), Natalie Tissink (Swim Coach), Lauren Buckingham, Kyle Buckingham (Sponsored Athlete), Abigail Martin (Cleaner), Lumka Dlakane (Cleaner), Tara Pillay (Biokineticist), Sally Ferguson (Biokineticist). Front from left: Shana Canterbury (Reception & Sales), Janelle van Onselen (Trainer), Kelly Schreuder (Dietician), Angela Allan (General Manager), Chris Allan (Physiotherapist & Rehab Manager), Suzanne Adonis (Reception & Sales), Kelly Mackenzie (Physiotherapist), Tim Ellerbeck (Training Programmes) Unfortunately our lovely crèche ladies Blessing Mubingi, Lungi Mgwaba and Ntombe Dlova were not available for the photo.
Welcome to Lydia Hannan our new Group Exercise Manager
We are very excited to have Lydia Hannan join the Velocity team as Group Exercise Manager. She comes with a wealth of experience having worked in the Fitness Industry for the past 17 years. She has worked as Group Exercise Manager at Welti Health and Fitness and Fitness Manager at Fitness First Shrewsbury. She is also a qualified Personal Trainer and teaches Aerobics, Body Conditioning, Boxercise, Aqua, Pilates, Yoga.
From the desk of Velocity's Sport Scientist: Tim Ellerbeck
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Your Heart Rate Will tell you a lot if you Know How to Listen
heart rate monitor is an excellent training tool. It provides you with reliable information about how hard your respiratory and cardiovascular systems are working at any given time. A heart rate monitor acts just like a tachometer for your body. Your heart rate is a very individual characteristic, and for that reason comparing heart rates with others isn’t very useful. Maximum heart rate is in no way a reliable fitness indicator, because it can vary wildly between people with exactly the same fitness level and age. During a workout, your heart rate is a very reliable indicator of your personal performance level or training load – not as absolute numerical values, but in relation to your own heart rate values. For that reason, it is very important that you know your own heart rate at rest and, especially, your maximum heart rate. It is relatively easy to measure your resting heart rate at home. This can be done while still in bed after a good nights sleep, by feeling your wrist for a pulse, and counting the number of beats in 1 minute, or wearing a heart rate monitor. However, a reliable measurement of your maximum heart rate often requires a visit to a testing
facility or a sports physician. If you are experienced in fitness training and are in full health, you can also do your own test with a maximum performance session in your favourite sport… After 15 to 20 minutes of warming up, do two or three maximum intensity work cycles of around 3 to 4 minutes, and recuperate between them for around 30 seconds. If it’s difficult to reach a high intensity in your favourite sport (for example cycling, running), you can perform the maximum intensity sessions, on a steep hill. The highest measured reading you can achieve is a good estimate of your maximum heart rate. Important: Before beginning fitness training, consult your doctor to ensure that you are sufficiently healthy to exercise at your desired intensity. If you have a pacemaker, you must also ensure that you can use a wireless heart rate monitor. Note that tests performed in different sports mostly indicate your maximum heart rate in that given sport, and not necessarily an accurate and absolute value. For example, many people’s heart rate is 10 to 20 beats per minute lower when cycling compared to running – even lower when swimming. *In our next newsletter Tim will discuss different training intensities and how they affect your system in different ways.
What's new on the Timetable Exciting New Friday Family Fun Classes
This NEW class has been designed around you and your family. Each week we do something different; from dancing to body weight exercises, fun games, yoga, Zumba and lots more. What a way to start the weekend! Class Times: Parents and kids 2 to 5 year old: Parents and kids 6 to 10 year old:
16h00 to 16h30 16h30 to 17h00
Please note that these classes are ONLY for Velocity parents and their own children. Each week, please book at reception so that we have an idea of the numbers to expect.
Sunday Family Yoga Class
Why not start off your Sunday with a family yoga class. Class Times: Parents and kids 2-5years old: 10h00 to 10h30 Parents and kids 6-10years old: 10h30 to 11h00
Sunday Pilates Classes
Due to popular demand we have now introduced a 08h00 and a 09h00 Pilates class on a Sunday. Class Times: 08h00 to 09h00 Pilates mat class 09h00 to 10h00 Pilates ball class
Teen Spin
Fun NEW Teen Spinning classes every Friday afternoon from 16h30 to 17h00. Kids need to be 11yr and older and 1m49cm tall. This class is FREE for Teens of Velocity members and costs R30 per class for friends. Please note that an indemnity forms will need to be signed by parents.
MEET A MEMBER: MARY HOLLANDRAMSAY
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e are all stuck on numbers – our age, weight, time, etc. and these all have their place in our lives but to use them effectively one must incorporate them into goals. We need to identify boundaries for our bodies and minds and then look for ways to go beyond them, seeking new challenges, new accomplishments and further boundaries. I was born in Kenya which has given me the love of the outdoors, so in 2002 (at the age of 55), I went back to East Africa for the first time in over 40 years to climb Mt Kilimanjaro. This was easier than my road to get there! To raise the money for the trip, I went to England for three months and worked in a factory, six days a week. This entailed walking for 1-1/2 hrs over fields and stiles to get there by 6 a.m., working for 10 hours, walking back then doing care work at a local nursing home for a couple of hours each evening. On Sundays, I volunteered to clean machines, in order to earn extra money. So Kilimanjaro was relatively easy to summit as I was very fit. Furthermore, I returned home with change in my pocket! Horse-riding in Kenya enabled me to do a threeday pony trek in Lesotho a few years ago whilst hiking for over 20 years has allowed me to walk all over S.A. and beyond. This includes Botswana where last year a group of us kayaked up river for three days from Maun and then had three days of game-
viewing in the Moremi Reserve. Other adventures have included white water rafting on the Orange River, rope-climbing, caving and abseiling on Table Mountain on different occasions, water-skiing in Durban and snow-skiing in Austria. Some of my goals have included doing 10 half marathons, including the Two Oceans Half, a marathon and the 50km Big Walk. This year, I achieved Western Province Colours for Racewalking in my age group. My goals for this year include a tandem skydive in Ceres, a tandem paraglide from Lions Head and a shark cage dive at Gansbaai. If one is healthy, age is no limit to what can be achieved - even when finance is restricted. Goals require the desire, dedication – to turn the desire into action, determination - to continue even when there are setbacks, and discipline – to do what you have to irrespective of whether you want to or not. To quote an unknown author: “Every morning in Africa, a gazelle wakes up. It knows it must run faster than the lion or it will not survive. Every morning a lion wakes up and knows it must run faster than the slowest gazelle or it will starve. It doesn’t matter if you are the lion or the gazelle, the hunter or the pace setter; when the sun comes up tomorrow, you better be running”. So for me, I want to slide into Heaven one day saying: “Wow, that was a ride!”
keep your serotonin levels (and moods and energy levels) nice and balanced, and prevent you from reaching for sweet treats. If you are trying to manage your weight, either skip the rice, or keep your rice portion to about ½ cup.
Fragrant Chicken Curry with Fennel, Pumpkin & Kale (Serves 4) Ingredients: 1 tbsp coconut oil 4 chicken breasts 2 cups pumpkin, peeled and cubed 1 fresh fennel bulb, chopped 1 onion, finely chopped 1 thumb-sized piece of ginger, finely chopped 1 garlic clove, finely chopped 2 cups kale, washed and chopped 1 tsp mustard seeds 1 tbsp turmeric 1 tsp ground cumin 1 tsp ground coriander 1 bay leaf 1 cup water Salt to taste
From the Kitchen of our Dietician Kelly Schreuder
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his curry is a wonderful way to satisfy your cravings for a hearty winter meal, without compromising on health. It is full of seasonal vegetables, lean protein and moderate amounts of good fat and carbohydrates. The vegetables, coconut oil and spices contribute powerful anti-inflammatory antioxidants and antimicrobial properties. Pumpkin and brown rice are a good source of carbohydrates that will help to manage cravings and
Method: 1) Sauté onion and fennel in half the coconut oil until caramelised – that means cooking on a low heat for about 10 minutes until sweet and golden, not browned. 2) Add remaining oil and spices, the garlic, chicken and the pumpkin. Cook for 2 minutes. 3) Add water and simmer with a lid on for 10-15 minutes until the pumpkin is tender. 4) Season with salt, then reduce or add liquid if nec essary and add kale to cook for one minute at the end just before serving. 5) Serve with brown rice, fresh coriander leaves & sambals. Kelly Schreuder: kelly@velocitysportslab.co.za
- Non-invasive laser treatment
- Effective fat and cellulite reduction
July Personal Training Special: R2500 for 10 sessions. Contact one of our fantastic trainers to help keep you in shape this winter! Carmen: 0727966027 Michael: 0823327839 Janelle: 0839536063
Hot Winter Special!! Now only R2990
discounted from R4000
Includes 8 iLipo sessions plus 8 iLipo ultra sessions Offer ends 31 July 2014
Contact Natalie Graham on: 021 791 7608 or 079 298 6411 natalieg@velocitysportslab.co.za to book a free consultation