FRESHSTART Issue 01.12
FITNESS • HEALTH • NUTRITION • LIFESTYLE
Magazine
www.freshstart.com.au/mag
P.03
Contents Cover Story P.04 Get your pre baby body back Fitness P.08 The makings of a champion P.10 Paddling from Molokai to Oahu P.14 Fitness journey - The road ahead P.17 Class Review - Gravity Training P.18 Keep your kids moving P.20 Reduce the signs of ageing with strength training
Lifestyle P.24 Benefits of regular massage P.26 Uncover your personal brand P.29 Reduce sun damage to the skin Travel & Adventure P.30 Tabata training for travellers P.33 Fit to ski training Nutrition & Recipes P.36 Back to basics nutrition P.38 The healthy quiche P.40 Coconut & almond, banana fritters P.42 Cambridge Weight Plan
Editors Note
Contributors
Thank you for taking the time to read the first edition of Fresh Start Magazine
Writers:
Photographers:
Alexander Roach Jillian Laird Jillian Mortensen Kelly Richardson Rebecca Mountford Ryan Mountford Scott Flint Shahin Kaiei Tim Jones
Cover: Carol Gibbons Chloe Notter
Whether you are one of our current or previous members, a friend or relative of one of our fantastic team of staff or a subscriber to our mailing list, we hope you gain some valuable information from this magazine. At Fresh Start, we aim to inspire, educate and motivate the community to make positive lifestyle choices - after all, the choices we make today will affect our health and independence in years to come. If you would like to make a suggestion for an article in our next issue, please contact us and we will direct the request to the most experienced team member in that field. You may also directly contact our contributors to enquire on their services this way. The Fresh Start Crew.
Art Direction, Design & Production Rebecca Mountford
Advertising For information on advertising, please contact info@freshstart.com.au or 9970 8400. All material in Fresh Start Magazine, including advertising is copyright. No part may be reproduced by any process without prior written permission of the publisher. Š Fresh Start Magazine 2012.
P.05
Inspiration comes from
within
Leisel Shaw, 38, is a true inspiration, she is a mother of two gorgeous kids Luella - 4, and Isaac - 16 months. She is blissfully married to the equally inspirational Mike. Leisel wanted to share her story to show other mums how to be continually motivated to train for an essentially healthy lifestyle not only for themselves but also for their families. She believes setting a good example is paramount to her family’s future health and wellbeing. We asked Leisel the following questions to see how she got that amazingly flat stomach so quickly after having kids, and how she has stayed motivated for the past 4 years. How long have you been training for? Pretty much all my adult life, mostly gym work and classes but my best results have been in the last 4 years. Why do you train? Sanity! When I was younger I trained to keep fit but now it’s about energy levels, being fit and fast to keep up with the kids and my husband and most importantly to have something for me! Have you always done it alone, or participated in fitness programs? Initially I did the Fresh Start, 10-week Weight Loss Challenge (WLC), Ultimate Body Challenge (UBC) and happy hour. They all served a different purpose for me. Now I do CrossFit.
Which program was your favourite and why? I did the WLC after my 1st child as I was returning to work and I wanted a program to keep me accountable and get me to the gym regularly. This program was fantastic for keeping me in a routine and also losing the last few kilograms! The UBC was also good for the routine but it really pushed me out of my comfort zone. Each week was different; it helped me step up my training another level and introduced me to a variety of exercises and programs I had never done before. Happy hour (outdoor training) was glorious, sun rising, hard core training programs somewhere new each day, it was amazing! Now I do CrossFit and am experiencing fitness levels like never before. How did you get your pre baby body back and how long did it take? It took about 9 months with both babies but it was definitely harder the 2nd time! It has been a combination of hard work, variety in exercising, eating well and finding a life balance. The exercising for me was a combination of walking/ jogging with the pram, gym classes and definitely CrossFit after my 2nd baby. I worked closely with Scott Flint to always have an appropriate program written specifically for the different pregnancy stages and post-pregnancy. It really helped me get back into the gym and I feel my fitness levels came back quite quickly. Thanks Scott!!
Which is your favourite class and why? I am a CrossFit devotee! It is my investment in myself! I love the variety, power and strength you can discover in yourself (physically and mentally) and the friendships I have made from the CrossFit team. CrossFit is an endless personal challenge, there is always something to work on and it completely inspires and motivates me. Even on my worst day, I walk away happy because of the people I train with and the challenge of the WOD (Workout of the day). What is your favourite song to train to? Wolfmother – ‘Joker and the Thief’, this song, on a particular day, was my defining moment as a CrossFit junky! What is your training focus now? I have signed up with 3 of the amazing CFC CrossFit crew; Wendy Clarke, Lisa Bow and Wayne Fergusson – our fearless trainer, to participate in the charity event, Oxfam 100km trek. This is something completely different for me but a charity I am passionate about. Our CrossFit training has proven invaluable so far in our initial treks…. Ask me in a couple of months what the real outcome is! Favourite healthy food? Nuts or favourite meal is anything BBQ’d with vegetables.
Favourite naughty food? Chocolate and wine – together, on their own, anytime... And favourite meal is salt and pepper squid... Yum! What makes Fresh Start great for you? Fresh start is a 2nd home to my family. The atmosphere and staff are supportive and motivating. As a gym they offer something above and beyond any gym I have ever been a member of, staff dedication, the variety of classes, trainers, seminars and programs really cater to everyone’s needs. What is your advice for mothers who are afraid or scared or overwhelmed to get started? Taking the 1st step seems hard and tiring but it is very liberating. Start slow and try everything, you might be surprised at what you like! I was a bit scared to start CrossFit after having my 2nd baby as I didn’t think I was ready but my hubby Mike inspired me. I scaled the exercises and moved at a pace I was comfortable with and soon enough my strength and fitness came back. Everyone has to start somewhere. Just start, it’s the best feeling! Please help Leisel’s team The CFC Crew hit their Oxfam target of $5000. Click on the link to donate: http://trailwalker.oxfam.org.au/sydney/ teams/team/?team_id=12616
There’s fit and
then there’s
CrossFit
www.crossfitconditioning.com.au
P.9
The
makings of a
champion
Sammy Wood, 24, competed for CrossFit Conditioning in the recent CrossFit Games Regionals held in Wollongong. Sammy is an ex-champion gymnast with all the right features for a future CrossFit Champion. With just 12 months of CrossFit training under her belt she finished an impressive 21st in the Pacific Region on the weekend. For her very first go at CrossFit, this placing was amazing. Sam and her Coaches (Scott Flint and Rod Van Buizen) are now working on her 2013 strategy in hopes of a top 3 placing which would gain her entry into the World Championships. Sammy said: “ I love CrossFit and the rewards you get from it. The workouts might be painful but the endorphins you get from achieving something new make it all worth it. I’m totally addicted”. CrossFit Conditioning will also be developing a team of athletes for the 2013 Games. Coach Scott Flint said: “This year was our first in operation and we were just testing the waters. It was amazing that Sammy did so well and next year will be even bigger for us” CrossFit Conditioning caters to people of all fitness levels. “Not everyone will compete in the Games each year, most people do CrossFit to improve their general fitness and well being. We will be developing a separate team of individuals who want to take it further but for 90 percent of our members it is just for general fitness” Scott explained. “ The community surrounding CrossFit Conditioning is so welcoming and encouraging, people of all ages and fitness levels train with us. We welcome anyone to come along”. So watch this space, it seems CrossFit Conditioning and Sammy have big plans for the future. CrossFit Conditioning is located Narrabeen, for more information or to get a free pass, please visit www.crossfitconditioning.com.au/free-pass.html
Molokai
2
Oahu Ch
In July Brad Gaul (33) will be taking on the gruelling 52km Paddle Board Race for the 2nd time and is tipped to be World Champion. Find out how he is training for this awesome event.
Give us a brief rundown of your weekly training regime:
What does your diet look like on a typical training day:
Mon AM - Swim 5-7km Mon PM - Strength training
4:45am - Vital greens drink 5-7am - During training; Body Science 8am - Bircher muesli with yoghurt and fruit 11am - Salad with protein or multigrain sandwich with protein and salad 1pm - Pesto pasta salad and an apple 4:30pm - Pre training - Nut bar 5-6pm - During training Body Science 8pm - Omelette with vegies 9pm - Bowl of ice-cream
Tues AM - Paddling 2 hours Tues MID - Massage Tues PM - Light swim Wed AM - Swim Sprints Wed PM - Strength training Thurs AM - Paddling 2 hours Thurs PM - Swim Fri AM Fri PM
- Swim - Rest
Sat AM - Long paddle Sun
- SUP with girlfriend
Who are your coaches: Scott Flint (Strength and Conditioning coach) and Michael Porra (Paddle boarding trainer)
How can people follow your progress: I am a very approachable guy so they can come up and speak to me otherwise they can follow me on Facebook or on twitter @Brad_Gaul
hallenge
What is your #1 career goal:
FENN CUP 1st place 2010 & 2011
To win the Molokai to Oahu World Paddle boarding Championship in 2012
THE NAISH PADDLE CHAMPS, MAUI 2011 2nd place 16km race
What are your past achievements:
MOLOKAI TO OAHU WORLD CHAMPIONSHIPS 2011 2nd outright and broke the world record that Jamie Mitchell held 7 years gaining the 2nd fastest time ever to cross the channel on a paddleboard 2010 5th outright and won my age group 2009 1st in the stock teams race
2012 ISA STAND UP AND PADDLEBOARDING WORLD TITLES, LIMA PERU 1st place - 6km technical race 1st place - 18km marathon 1st place - relay race 1st place - Australia overall point score and event winners
P.11
KING OF THE HARBOUR CLASSIC 2005 1st place - 12km Race TAB LIMITED AUSTRALIA DAY PADDLE RACE 2nd Place 2003 3rd place 2004 2nd place 2005 SURF LIFE SAVING I have achieved medals at state, national and international levels in a variety of board paddling and Ironman races over the past 15 years. I have successfully raced in the Coolangatta Gold in 2005/2006.
ASCEND
Product Review by Scott Flint
ELITE RECOVERY
Murray Goulburn Co-Operative is the owner of the ASCEND brand. Murray Goulburn is Australia’s largest dairy company. It is owned by a collective of around 3,000 Australian dairy farmers who manufacture the complete range of milk protein ingredients. Today these ingredients are produced exclusively for the ASCEND range of products. Here at Fresh Start we thought we would review one of ASCEND’s Recovery proteins. “ASCEND Elite Recovery ultra active whey peptide accelerates your strength recovery after exercise. In clinical studies, subjects achieved full strength recovery within a staggering 24-hour period after they had exercised to fatigue. These recovery times are unheard of-TRAIN HARDER, MORE OFTEN.” The thing we like about all of the ASCEND protein powders and particularly the Elite Recovery is that it does not have all the fillers which most other protein powders have and has a low sugar content. Fillers
are put into protein powders to make them feel like they fill you up and the sugar is added to improve the taste. Not having the fillers means that it is much lighter on the stomach and easier for the body to digest. Testimonial: “I have been using ASCEND for about 4 months and I do find my recovery is definitely improved, I am not feeling as sore after exercise and feel I can back up and train the next day. My favourite flavour would be the vanilla, the chocolate is also great. I used to be a chocolate protein person but the vanilla is definitely the best tasting protein powder I have taken by far!” To find out more about ASCEND products and their research please visit their website www.ascendsport.com.au If you would like to purchase any ASCEND product please contact Fresh Start Health and Fitness Centre on 9970 8400.
P.14
The
Road
Ah
head
It’s finally time to get started on a new weight loss, fitness or nutrition regime! You’ve realised the only way to change your habits is by actually doing something different because you are not going to get a new result by doing the same old thing you have done time and time again. So now what? Everyday we see people get started on a gym membership, outdoor training program or a weight loss program without really thinking about what it is they really want to achieve. Often the desire to want it right now makes us charge ahead and sign up for something we aren’t entirely ready for. The road ahead can be daunting so let us show you some easy steps to not only get started, but hopefully to help you to stay committed and succeed! Step 1 - Getting Started What do you want? Are you joining a gym or a program to lose weight? Do you want to build muscle? How about lean out, run further, improve flexibility, perform better in a sport, increase energy levels, raise your stamina, be part of a social environment or manage injuries? The list goes on so the first step is narrowing your focus and deciding on what’s most important to you. ~ Getting started in a gym: Any reputable fitness club will offer a free orientation to new members so you know what the club has to offer, how it applies to your needs and how the equipment you’re interested in works. If you’ve not had one, ask! It’d be better to spend time getting to know the club and the equipment rather than getting frustrated by it all and giving up before you even got going. ~ Getting started in weight loss: Over 75% of people that join fitness clubs do so because they want to change or maintain the way they look. It’s about aesthetics and how they see themselves. If you’re unsure of what you need to do, see if your club offers a weight loss program to get you started on the road to change and healthy living, this would be the perfect place to start. Learn what exercise routines you should be doing for your specific goal, learn what food to limit to keep you from taking one step forward and two steps back and most of all, learn to hold yourself accountable and execute change in your life. You did join the gym to change something, didn’t you? Lack of knowledge and support will, in most cases, lead to failure. Get it right the first time by getting the help you need. Don’t be afraid to ask! Continued over...
The
Road
Ahead
~ Getting started in a class: Group fitness is one of the sure-fire ways to help you use every last drop of your club membership. You know you need to be at the gym on a Wednesday at 5:30 for the spin class, Thursday at 7:15 for the Yoga… create a routine and stick to it! Group fitness classes will push you hard, teach you a few new exercises and start to integrate you into the club’s culture. Before long, you will make new friends and if you miss a class people will be asking where you’ve been. How’s that for staying accountable? Again, if you are unsure as to the best classes to start on, ask your club to point you in the right direction. Step 2 - Get Focussed You have started, got the basics down, joined in on some classes... What’s next? ~ Really start to focus on your goals: Your club may offer services like Personal Training where you can go one-to-one with a Personal Trainer who can show you how to safely perform the best exercises for your needs. ~ Not ready for that relationship or working with a tight budget? Try a Small-Group training session: You are still under the watchful eye of a fitness professional but you’re slogging it out with 2-4 other people who are striving towards the same thing you are. These types of sessions not only help you stay committed, but help to maximise your time in the club. They can also be cost effective! By focussing on the best exercises for your individual needs and mixing up your training more, you can really cut down the time it takes to achieve your results. If you aren’t getting results it means it is time for a change and a bit of extra help goes a long way. ~ What about goal specific training combined with nutritional advice: Not all Personal Trainers are qualified to give nutritional advice. If you find yourself sweating it
out in the gym with no result or you’re just getting started for the first time, an all-encompassing program would be the perfect place for you to start. These programs go beyond exercise and take a look at what you’re doing outside of the club that is affecting your results. As they say: “You can’t outtrain a bad diet!” If you aren’t getting maximum weight-loss or performance results, it may be time to look at other factors to supplement your exercise program Step 3 - Keeping it Fun and Exciting ~ So now you have your training and nutrition under control, what’s next: Get involved in a higher intensity training program such as CrossFit. With high-intensity athletic and weights training changing the way the fitness industry is delivering results, you’ll find more and more people turning to programs such as CrossFit. Done properly, your training regime can be scaled for novices to be working alongside seasoned CrossFit Athletes. An added bonus is the camaraderie and relationships you build with your CrossFit teammates. When you develop these relationships, you go from working out solo to being part of a team. Step 4 - Now you are super-fit how can you make it even more fun and sociable? ~ Get your friends involved: A workout buddy is the number one way to stay motivated and accountable. Ask your club about any free passes they can offer to your friends so they can tag along and see what you’ve been doing to look great! Show them what you have learned and share the benefits of a healthy active lifestyle - your friends will thank you! By Alexander Roach. Weight Loss Coach and Personal Trainer for Fresh Start Narrabeen.
P.17
Gravity Training Gravity, Gravity Circuit, Gravity X, FreeForm Gravity or Grin – take your pick, but whichever one you choose you’re in for a functional session of incline body weight training like no other. With over 200 exercises possible on a TOTAL GYM GTS, no muscle remains untrained, no cardio system remains un-worked and with classes taken in reps, sets, timed or to the beat of the music, no session is ever really the same. If you’re after strength training a Gravity class will deliver a solid session in as little as 30 minutes. Your abs are activated throughout the whole session so it’s a massive workout for your core as well. So whether your goals range from muscle strength, muscle tone, flexibility, balance,
power or endurance, a Gravity Class will deliver these results with a regular training regime. If you find the weights room a little intimidating, are strapped for time, like group exercise and having an instructor to motivate and correct you, then come and check out one of our classes. We’ve got the most GTS machines in the Southern Hemisphere and there’s one waiting just for you! All classes have been running since Fresh Start opened five years ago and continue to fill with members (both men and women) of all ages and fitness levels. We look forward to seeing you in a class real soon. To see the timetable, click here. By Jillian Mortensen, Gravity Group Instructor for Fresh Start Narrabeen.
your kids
Get
P.19
moving
In recent studies done by the Australian Bureau of Statistics, 1 in every 4 children are over weight or obese. Here are some of the reasons why. • Increases in sedentary activities (e.g. TV, video games and computer usage outside school work) • Increased use of motor cars for transport • Decrease in physical activity • Increase in the consumption of high fat and high energy foods, namely fast food, chips, chocolate, lollies etc. Every parent wants to do the right thing by their child. We know that kids will be more active if their parents are more active. So what can YOU do to get your kids moving? 1) Pull the Plug... Not the bath plug. Kids these days (if left to their own accord), more often than not will quite happily spend the afternoon watching TV, playing video games and doing whatever on the computer. Most parents find it easy to set boundaries on drinking and drugs, but the fact of the matter is that enabling a sedentary lifestyle can be just as dangerous. 90% of the time, overweight/obese kids will turn into overweight/obese adults. Set limits for screen time and make fitness to a priority. n average, kids spend nearly six hours O daily glued to a screen. Try to minimise this by 50% 2) Walk, walk and walk some more. Whether it’s going to the park, shopping at the mall, taking the dog out and about, clock those steps up and make it a family competition at the end of each week. og 10,000 steps on a pedometer and L you’ve covered over 8 kms.
3) Don’t limit yourself to traditional sports. Active video games like Wii sport and dance games can be challenging, fun and a good workout. Also feel free to tweak traditional games for example use a balloon and keep it off the ground like Volleyball. The point is to move more. esearch what sports and other R activities are going on in your local area that your child might like and ask if they may have a friend that would want to try it out with them. If you don’t ask, you don’t know. 4) Create fitness challenges for you child. One of my favourites is the card challenge. Get a deck of cards; give each suit an exercise e.g. Star jumps, sit ups, push ups & squat jumps. The goal is to get through the entire pack doing the exercises along the way. 7 of hearts = 7 Star jumps, 3 of diamonds = 3 sit ups etc. star chart is a great way for your child A to earn fun fitness rewards by doing their fitness challenges. 5) Forget you car, spin those wheels. Get kids rolling on bikes, scooters, roller blades or skateboards to go to school, friend’s house, the park etc. If you can ride it - don’t drive it! eed a birthday idea? Instead of N buying your child the latest video game, why not get him or her a pair of roller blades, a scooter or a trampoline to get them moving. By Jess Beakey, Fresh Start FitKidz and FitTeenz program coordinator. If your child is not moving enough, get in touch with Jess to see how you can help your child on a path to successful weight management with the FitKidz and FitTeenz Programs.
P.21
Reduce
the signs of
ageing with strength training
What does fitness mean for over 45’s? For most young people fitness is all about looking good. As we get older though, it should be about managing the process of ageing and minimising its effects. The priorities are your energy, mobility, strength and flexibility – not just for sports and outdoor activities but also for simple daily tasks. And the health benefits are even more important. If we don’t exercise, we’ll age 1.5% faster each year than people who do. Exercise not only slows the process of ageing, medical research shows it can help fight off some cancers, diabetes and memory loss. Hippocrates summed it up more than 2000 years ago. “ All parts of the body which have function, if used in moderation and exercised in labours to which each is accustomed, become thereby healthy, well developed and age slowly, but if unused and left idle they become liable to disease, defective in growth and age quickly.”
How we age is largely due to our attitude and how we eat, drink, think and move. So the sooner we start being proactive, the sooner it will have a positive influence on our health and how we age. A lot of the older clients who come to the gym think that walking, cycling or rowing is the most important exercise, and if there is any time left they might lift a few weights. While cardio exercise is important for our heart and lung capacity, strength training is the most crucial step to resist ageing. There are over 400 voluntary muscles in your body, and they need to move to stop withering away from disuse. It is vital in our older years to avoid the process of sarcopenai – age related loss of muscle mass and strength. Loss of muscle strength starts to accelerate in your 40’s, and most people lose about 1% of their lean muscle mass for every year after 40. As well as maintaining your existing strength, there are many other benefits of strength training for over 45’s. They include increasing bone density,
decreasing arthritic and lower back pain, lowering blood pressure, improving mobility, balance and functional ability, and improving posture. Strength training speeds up your metabolism during and after your workout, helping with weight loss. It also improves the way your body utilizes sugar, and together with weight loss, that will help you avoid diabetes. Research also shows strength training creates a sense of empowerment that helps reduce depression. For women, another benefit of strength training is that it helps offset osteoporosis. Weight bearing exercises help keep the bones strong and healthy, and increasing muscle mass around the bone protects them. Strength training is about exerting or resisting force so that the muscles will contract. It challenges your muscles and causes microscopic damage or tears to the muscle cells, which are then quickly repaired by the body to help the muscles regenerate and grow stronger. An individual’s genetic make-up determines their response to weight training stimuli to some extent. Some women worry that strength training will cause them to “bulk up”, but that’s very unlikely because they have lower testosterone levels in their bodies. Often it’s the fat over the muscle that causes bulky appearance - this will reduce over time as fat stores are depleted.
Whatever program you start on, your body adjusts and copes with the demands, so you need to progressively place more demand on your muscles. This usually means increasing the weight or resistance, but it’s advisable to ask the trainers to help with this. There are many ways you can strengthen your muscles and lots of different pieces of equipment to help you, from your own body weight to bands, machines and free weights. And there’s a wide range of programs that can be tailored to your individual needs and goals. The simple fact is the sooner you start, the sooner you benefit. The Thrive Lifestyle Program at Fresh Start Mona Vale is a specific program for over 45’s. It includes a full health assessment and an individually tailored program, often working in conjunction with your medical professional and/or health practitioners. Your program will usually include a balance of cardio and strength training to help meet your goals. It also includes one-on-one sessions with an instructor to ensure you understand your program and to help you use the right techniques. To get started, just contact Fresh Start Mona Vale on 99995530. By Jillian Laird - Instructor and Personal Trainer at Fresh Start Mona Vale.
FIT AFTER 40 WITH THE THRIVE LIFESTYLE PROGRAM
IF YOU DON’T USE IT, YOU LOSE IT! The Thrive Lifestyle program is for people over 40 who want to ensure that they are doing the right type of exercise for their current fitness level. You will receive an individualised assessment and program to follow as well as full access to our 24/7 gym in Mona Vale. Ask us about getting started today!
Call us on 9999 5530 or visit our website. Shop 5, 1 Mona Vale Road. Mona Vale. The Gateway Building (above Bing Lee) Phone for an appointment: 02 9999 5530 Web: www.freshstart.com.au/thrive-lifestyle-program.html
OPEN24 7
The
Extraordinary
benefits of
massage
Getting a massage can do you the world of good, and getting a massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled selfcare can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. Remember this: just because massage feels like a pampering doesn’t mean it is any less therapeutic. Here are some of the major benefits of regular massage: 1. Massage relaxes the central nervous system. This is especially beneficial considering the amount of stress most people encounter every day. Daily tension can cause muscles to shorten and tighten. Furthermore, circulation can become impaired, breathing can become shallow, and acids can build up in the blood and tissues. All this can cause painful
knots in the muscles and leave you mentally and physically fatigued. A good massage helps people unwind and enter a state of total relaxation. As this happens, breathing deepens and becomes more regular, blood pressure normalizes and circulation improves. A good massage also improves our emotional state by helping us let go of stress and calming the mind and spirit. 2. Massage helps to increase circulation. Improved circulation brings fresh oxygen and nutrients to the cells while removing waste products. Acids accumulate in areas of the body with impaired circulation. These areas, known as ischemic tissue, often feel tight and tender. Massage strokes can increase blood flow to these areas, reducing pain and swelling. Regular massage therapy has been shown to significantly improve circulation and aid the whole body, including muscles, skin, connective tissue, ligaments and tendons.
3. Massage stimulates the lymphatic system. An instrumental part of the immune system, the lymphatic system parallels the vascular system and helps to move toxins and bacterial loads out of the body. Unlike the vascular system, which has the heart, the lymphatic system has no pump to move fluid. Instead, the lymphatic system depends on pressure created by movement, exercise, deep breathing or direct touch (like massage) to circulate lymph fluid. The pressure of massage strokes moves lymph fluid towards the heart along the one-way valves found in the lymph ducts. Massage can reduce lymphatic blockage and edema (swelling in the tissues). A special type of massage called lymphatic massage or manual lymph drainage is a popular choice for resolving lymphatic challenges. 4. Massage promotes overall well-being. Massage can relieve pain, stress-related illness, anxiety, depression and sleep disorders. It can also help people with headaches, high blood pressure, diabetes and postoperative swelling. Massage has also been shown to help maintain the normal function of internal organs, promote normal menstrual cycles, balance and relax the musculoskeletal structure, facilitate deeper breathing, help a person feel grounded, strengthen sexual vitality, calm and clear the mind, promote emotional stability and increase energy levels.
Book a Massage:
P.25
Come and say “Hi” to Shahin Kiaei at Fresh start Mona Vale or contact him directly on 0415 414 986 for appointments. Click here to follow him on Facebook and get the latest specials.
5. Massage improves... • Sport specific activities • Improves quality of sleep • Improves flexibility • Prevents injury and reduces severity of injury • Increases range of motion • Improves body awareness • Decreased sensations of fatigue •R ealignment of collagen fibres after injury, leading to more flexible, stronger tissue •R educes severity of injury and aids in recovery from injury •H elps to identify potential trouble spots before they develop symptoms Consider massage appointments a necessary part of your health and wellness plan and work with your practitioner to establish a treatment schedule that best meets your needs. As massage has been reintroduced into our culture as a viable healing method, its benefits have been tracked by health practitioners, clients and patients alike. Benefits go beyond feeling or relaxation and wellness that people may recognize after a massage.
Most of us associate the term “branding” with the logo, colours and imagery that distinguish a company. Coca Cola has one of the most recognisable logos in the world with television commercials using young, gorgeous, people to show that if you drink Coke you too will be young, hip and gorgeous. The fact that Coke is made up entirely of chemicals and sugar is forgotten, it is all about the image. That is the power of branding. So what about your own personal brand? Have you ever considered your own set of unique values that ‘brand’ you? How do you see yourself? How do others see you? Do the answers match exactly who you really are? Are you representing yourself in the best way possible? Uncovering your personal brand is like peeling back the layers of an onion. It’s about getting to the very core of your being and extracting what makes you you! It’s about discovering your true values, defining your vision, purpose and passions and creating new and exciting goals to ensure you are in alignment with who you truly are and who you want to be. Combine this information with feedback from those you trust, take a look at the results and then ask yourself: ‘Am I being the best version of me?’ I have worked with ‘return-to-work’ mums, young business entrepreneurs, contractors, students and employees to help discover what makes them unique and ultimately get noticed. By developing your personal brand you will stand out from the crowd. You will get that next promotion, land that next job or get that next client. You will be on a path to ultimate success and happiness. Once your unique values, vision, purpose and passions have been uncovered, it’s time to process and communicate those unique attributes to the network of people around you. This step online and offline is critical.
P.27 Contractors: Contractors typically work for themselves, relying on the next project to ensure consistent employment. Without making your mark on those around you, how will you get that next job? Take a bunch of personal trainers who all work at one gym. Imagine if someone walked in and requested a personal trainer. How do you think the front desk would choose one over the other to recommend? It is more than likely they will choose a trainer based on whom they like the best over choosing someone who is best suited to your needs. Employees: You finally have an interview for your dream job. What will make you unique enough to be chosen for the role? Why should you get the job? Too often we think we deserve more, that we have worked hard to get to where we are and we deserve that promotion. Unfortunately for you, someone else has probably worked harder and is armed with more qualifications.,These days it doesn’t matter what university you went to, or how long you stayed back to work on that last project; What matters is what sets you apart from your competition. What can you offer your employers that no one else can? Develop your personal brand and you will become noticed. Return-to-work mums: So often I come across amazing women with hugely successful backgrounds who have taken a long time off to have a family. But when it comes to returning to work they feel they are not good enough for their old career or job. They have lost confidence or may not look and feel the same due to weight gain and natural ageing. Through the Personal Branding process their core values are re-discovered, their vision and purpose are re-defined, they work on their networking and social skills and re-develop their image. All this combines to reignite their passion for their career resulting in an extremely confident return-to-work mum who re-enters the work force and lands an amazing job.
Students Did you know a huge percentage of employers admit to Google searching and using Facebook to weed out potential misfits interviewing for the next job? Employers are becoming increasingly disgusted with the way young people portray themselves on Facebook. Foul language and inappropriate photos are a turn off and are guaranteed to lose young people the chance of even getting an interview. Make sure your online presence is stellar. The importance of personal branding for the younger generation is vital from image right through to language. Imagine two candidates vying for the same job. One is a fully-qualified university graduate with two years experience interning at a business in the required field while the other only went to TAFE gaining a Diploma. Enter the power and impact on Facebook. The university graduate has drunken photos of himself plastered all over Facebook compared with the TAFE student running a successful blog with 10,000 followers and a twitter account that screams enthusiasm for his chosen field. Who would you employ? I’d go with the latter. The importance of getting noticed (for the right reasons) online is becoming more and more attractive to a potential employer. Instead of posting photos of yourself drunk and half naked at your mate’s birthday party, highlight your interests and passions through blogs and online businesses. Your future Personal branding and reputation management is becoming more and more important as we live more and more online. Whether you like it or not, if you are not searchable on google, you don’t exist. Don’t be left behind. Give yourself a better chance at achieving your goals, both professionally and personally. Sell yourself. Sell your image. With just a little planning and vision you’ll be the brand people notice. For more information on Personal Branding or Corporate Branding contact Rebecca Mountford, Personal Branding Strategist and Director of Marketing and Advertising at Fresh Start Health and Fitness Centre.
reverse sun damage and transform your skin
We have the potential to get better, and we have the power to transform ourselves. Whether you want to be less fearful of risk, more attentive as a friend, quicker to rebound from difficult circumstances or simply to put your best face forward for 2012, you have what it takes to make gigantic steps forward. Together with skin therapists, cosmetic and plastic surgeons, cosmetic dentists, hair stylists, integrative medicine and your personal trainer the years and the sun damage can be banished quickly. As we age, the skin doesn’t repair itself as well, and when coupled with a lifetime of sun exposure (plus baby oil and coconut oil for true sun worshippers), this can have an effect on both the beauty and health of your skin. Just to confirm this, compare the sun exposed skin on your own body with areas that are usually covered such as the breasts and buttocks. You’ll see the difference in colour and texture for yourself. In order to sort out any confusion about the best approach for skin rejuvenation, treatments are divided into two groups. The first group are treatments for skin appearance- colour, tone and texture concerns. The second group relates to skin structure- creases, lines and sagging of structural tissue. With huge advances in technology our skin now gets a second chance. By combining laser technologies and a new treatment called Rejuvastamp we can treat the appearance and texture of the skin. Intense pulse light (IPL) can even out the skin colour by treating tiny broken red blood vessels and large areas of brown pigmentation. Rejuvastamp firms up loose skin so you regain a more youthful, contoured appearance. The new collagen improves your skin’s texture and tone to tighten fine lines and wrinkles.
After this first stage of skin rejuvenation has been completed the final tweaking is added with a combination of injectable solutions to reduce furrows and to plump and volumise. Usually the upper part of the face will be treated with Botox or Dysport to help soften crows feet around the eyes and horizontal and vertical lines on the forehead. New techniques now allow these solutions also to be used to treat an ageing neck. Rejuvenation of the lower face includes the use of dermal fillers such as Juvaderm, Restylane and Sculptra. These fillers will add volume to lips and will significantly lift and restore youthful cheek appearance. Qualified skin therapists, government accredited laser technicians and cosmetic doctors and nurses can give a full assessment of the skin and your concerns and plan a treatment that will fulfill your requirements. All treatments should be combined with microdermabrasion, hydrating facials, oxygen and enzyme skin treatments and cosmeceutical homecare products. For optimum results take into consideration your internal health-diet- and lifestyle changes-exercise, sleep,no smoking- that need to be made in order to maintain the results you will achieve. In order to reverse the signs of sun damage a treatment protocol from Skin Inspiration can be as subtle or as dramatic as you want it to be, you can take it slowly or have results almost instantly, the choice is yours after you have a well informed consultation where you have all of the relevant information for your transformation. You have the potential, make 2012 your year to see your WOW factor! To discuss reversing your sun damage, call the experts at Skin Inspiration on 9979 8832.
TravelWo Travelling for work or pleasure can often throw a spanner in your training regime. Over the coming issues we will be showing you how you can work out whether you are stuck in a hotel room or lazing about on a deserted island paradise. Try these workouts out when you travel and see how much better you feel for keeping in shape whilst travelling. Tabata Professor Izumi Tabata from Japan pioneered The Tabata Method. Izumi Tabata is well known for his research into highintensity intermittent training. He was asked to do research into the Japanese speed skating team who were following a high intensity training regime. Basically the Tabata method is 20 seconds of high intensity training followed by 10 seconds of rest. The research found this exercise can improve the Aerobic and Anaerobic metabolism of athletes. The great thing about Tabata training is that it can be done anywhere with no equipment except a stopwatch and is very effective, so great for travelling or if you are bored at home! The way to do the workout is to count the number of repetitions performed in the 20 seconds and aim to get the same number or more repetitions each round for 8 rounds. The lowest number of repetitions in any of the rounds is your score. Have a go and enjoy!! By Scott Flint. Head Coach CrossFit Conditioning. Follow him on Twitter @Scott_A_Flint
1. Tabata Squats 20secs on 10secs off, 8 rounds Have you feet between shoulder and hip width apart, toes pointed out just slightly. Pushing your hips back sit down into a squat. Make
sure your heels stay on the ground and provided there is no pain or discomfort and extending through your back, aimi keep knees to the outside of your feet in. Drive the ground away as you stand at the top. That is one rep, perform as
2. Tabata Hand Releas 20secs on 10secs off, 8 rounds
Hold yourself in a high plank position w Keeping the core switched on and the your chest reaches the ground. Once y hands off the ground by about 2 inches push yourself back up to a high plank p many as you can in 20secs.
3. Tabata Sit ups 20secs on 10secs off, 8 rounds
There are a variety of different types of the Tabata method. The sit up we are g hip flexors to be disengaged increasing muscles. Sit down on the floor and hav each other so your knees fall to the sid over your head and touch the ground, your feet. This is one completed rep, p
Remember to warm up properly before Tabata training can be done used runn be strength based. The Tababta metho performed properly with good form.
Workouts
d aim to get the hips below the knees, t. Focus on keeping your chest up ing to keep a neutral spine. Be sure to in order to stop the knees from rolling d up and be sure to extend the hips full many as you can in 20secs.
1. Tabata Squats
se Push-ups
with hands just wide of shoulder width. spine long, lower yourself down until your chest is on the ground take your s then place back on the ground and position. That is one rep, perform as
2. Tabata Hand Release Push-ups
f sit ups which can all be done using going to showcase encourages the g the emphasis on the abdominal ve the soles of your feet up against de. Lie down on your back and reach then sit up and touch the ground by perform as many as you can in 20secs.
3. Tabata Sit-ups
e taking on any of these exercises. ning or cycling, it does not have to od is very deceiving especially when
P.31
P.33
5 tips for a safe ski season With Winter fast approaching, many of us will be getting super excited about the prospects of heading down to the ski resorts for some fun on the slopes! But just before you dust off those skis or board, bind up and put your life in the hands of some lift operator named “Shaggy” Check out these 5 Tips to help you make the most of your next ski trip! 1. Improve Your Fitness – Get off the computer and stop staring at the snow cams! How many times have you ripped it up all day, punishing run after run and busted move after move, only to wake up the next morning feeling like a freight train has hit you? Yes…… Sounds familiar! Well now is the time to do something about it. A simple 4 week program concentrating on Flexibility, Balance, Core and Physical Strength will be a great start to improving your fitness. For the best results get a qualified personal trainer to design you a functional ski/ snowboard specific training program. 2. Flick the Fat – Fat is inactive tissue on the body and is commonly known as dead weight. Reducing the amount of fat on your body will reduce the load placed on your joints, especially your knees and ankles. A lighter body with more active tissue (muscle) will be fitter so you can ski for longer, recover quicker so you won’t be so sore the next day and it will be less prone to injury enabling you to enjoy more days, months or even years on the slopes. Diet is the #1 factor in fat loss so what watch you eat, choose smaller portion sizes and healthier food options. 3. Appropriate Equipment – Make sure you use the right equipment for your Height, Weight and Skill Level. Just because your best mate say’s that you can borrow their equipment doesn’t mean that it is right for you. For a newbie, using the wrong equipment can make skiing and boarding
harder than it already is and can also be potentially dangerous as you could injure yourself or someone near you as you crash into them. Save yourself time, heartache and injury by hiring and getting fitted with the appropriate equipment from an reputable hire shop. If you have your own equipment do a thorough check to make sure everything is in good working order. 4. Ski/Board to your ability – After sitting on the couch all Autumn watching Warren Miller Ski movies getting amped for the season don’t go out on your first day and bust the biggest move you can dream up! Take your time, get your feel back and work up to it. The last thing you want to do is get an injury on your first day of the season! If you are new to skiing or boarding get lessons. The quickest and safest way to get better at something is for a professional to show you. Even if you are an accomplished skier or boarder there is nothing wrong with getting a pro to show you how to bust a Double McTwist 1080 in the pipe. 5. Know the Code – It is the responsibility of every Skier and Snowboarder to know and observe the “Alpine Responsibility Code”. If you fail to observe the code it could result in a cancellation of your lift ticket by Ski Patrol or other authorised personnel. For a downloadable version of the “Alpine Responsibility Code” visit: www.skipatrol.org.au/alpine-responsibility-code/ Tim Jones - Director of Cutting Edge Adventures and Personal Trainer at Fresh Start Health & Fitness Centre. If you need a hand with Adventure Travel or an Adventure Specific Fitness Program please feel free to give Tim a ring on 0414 474 617 or send him an email tim@cuttingedgeadventures.com.au
Island
Paradise
Vanuatu is an extraordinary place to live, play and visit! Nestled seductively in the warm tropical latitudes of the South Pacific Vanuatu is only 3 hours from Australia and New Zealand, lying between New Caledonia and Fiji. The multinational island population is predominantly Ni-Vanuatu island communities with a distinctive French and Asian influence and a smattering of people from all over the world who have chosen to make Vanuatu their South Seas home. Formerly a British-French colony, Vanuatu became an independent island nation in 1980 when it joined the Commonwealth of Nations. Today Vanuatu is fast becoming the fashionable tropical destination in the South Pacific. The island nation is a popular choice for holiday destination due primarily to its unspoilt tropical ambiance: warm aquamarine waters teaming with a myriad of colourful marine life; unspoilt white sand beaches fringing amazing coral reefs; and lush green tropical vegetation that spreads luxuriantly from the mountain tops past hidden lagoons to the shores of the South Pacific ocean. Vanuatu’s visitors have a feeling of stepping back in time, the clock seems to stop. Peace and tranquillity take over. An archipelago of 83 islands provides a spectacular series of coastlines and pristine beaches to explore on foot or on the water. For the more adventurous and scuba divers, the marine life is teeming with some of the most exotic and magnificent species in the world. We are delighted to introduce you to the best kept secret in the South Pacific, Vanuatu. Welcome to Lapita Lapita Plantation is an eco-friendly residential/resort development located one of the most picturesque tropical coastlines in the South Pacific. Surrounded by aquamarine waters with some 700 acres of lush green coconut plantation. Lapita’s luxury resort and residential villa development covers the entire
western portion of Aore Island. Lapita Plantation has around 6 km of coral fringed coastline that features pristine white sand beaches, graceful coconut palms and warm tropical waters. The entire Lapita development embraces ecologically sustainable development principles and a commitment to architectural harmony, taking in the natural beauty of the surrounding islands and the tropical environment. Pekoa International Airport, on Espiritu Santo, is only 20 minutes away with regular flights to Sydney and Brisbane. Absolute Waterfront There are two options to purchase your own part of paradise at Lapita. Choose either Waterfront Allotments or one of the larger Plantation Allotments. Each Waterfront Allotment offers between 15 to 30 meters of direct water frontage with pure white sand beach and magnificent aquamarine water. These residential blocks are slightly elevated viewing over the picturesque Segond Chanel to the distant Cumberland Mountain range. In preparation sale the villas sites have been selectively cleared and made ready for construction. Purchasers are offered an option to either developing their own design, or selecting one of our architecturally designed plantation villas plans. Plantation Allotments have an average size of 1400 m² and offer either spectacular “plantation” or “over water” views to the neighbouring island of Espiritu Santo. The services of Oracle architects is included with any house and land purchase to allow you to design the luxury villa of your dreams in harmony with the surrounding environment. Integrity of architectural design is promoted throughout the Lapita Plantation resort/ villa development to ensure integration of design features, while still permitting individuality. For more information, please contact Matthew Woon. Raine & Horne. 9999 2999
P.35
Y o u r
E x c l u s i v e
I s l a n d
R e t r e a t
Phone: 02 9999 2999 www.lapita.com.au
Waterfront Land from $75,000 and Eco Resort Villa $95,000 Finance on Waterfront Land From 6% Interest Fixed For 5 Years Lapita is an eco-friendly residential/resort development located on one of the most beautiful tropical coastlines in the South Pacific. Surrounded by aquamarine waters with some 700 acres of lush green coconut plantation, Lapita’s currently has waterfront land and eco resort stile villas for sale. The waterfront land residential villa development covers the entire western portion of Aore Island. Lapita Plantation has around 6 kilometres of coral fringed coastline that feature pristine white sand beaches, graceful coconut palms and warm tropical waters. Calypso Luxury Dive Resort is starting construction in July 2012, so now is the time to buy your own piece of paradise now at pre construction sale prices.
basics
nutrition
Back to
Sugar free, low fat, omega enriched. Low-carb, slimming pills, super foods. Fad diets, fat burners and detoxifiers. The weight loss and health and fitness world is a multi-billion dollar industry and it’s rapidly growing each year. However during this health boom we seem to have lost sight of the basic fundamentals of healthy eating and its all about the “fad diet”. Let’s take a look a few of these quick fix diets; The Cabbage Soup Diet, The Grapefruit Diet, Atkins, Sugar Busters, Zone Diet, The Blood Type Diet....the list is endless! How many have you tried? So what is a fad diet? A fad diet is a diet that either exaggerates a particular food or food group for its weight loss properties or it will eliminate a food or food group completely. If I had to sum up a “fad diet” I’d simply say a diet that doesn’t last. That type of diet goes in and out of fashion and they’ll all probably still be around in 5 years time. They survive because our society’s relationship with food has gotten out of control leaving us constantly looking for the quick-fix solution. But why don’t fad diets work? The don’t work because the limited food choices are hard to maintain over extended periods
of time and foods that are essential to health and well being are often eliminated. Most are too low in calories causing our metabolisms to slow down or are so low in carbohydrate that any initial weight lost is simply water and maintenance is impossible. After a week or so most people will end up giving up and old habits come back. In most cases the weight immediately goes back on along with a few additional kilos and causes people to resort to another fad diet that promises quicker and easier results. A dieting cycle starts causing weight to yo-yo up and down. Not only is this mentally and emotionally draining, it puts a tremendous strain on the body and creates a really unhealthy relationship with food. Some diets however have fantastic concepts and could work with a little tweaking. What do those diets all have in common? They all include wholesome and natural food, they’re basic and take us back to the sort of diets that our grandparents would’ve followed. They don’t have a fancy name and you don’t have to buy a book to follow them. They’re basic, healthy and easy to maintain; they’re not a diet but a way of life.
P.37
10 tips that will help you get back to basics and enjoy a healthier diet and lifestyle: 1. P ractice some self and portion control. Get to know what a normal serving size is and how many calories are in it. 2. E at a varied diet as it is impossible to satisfy energy and nutritional needs with a restricted or repetitive diet. Choose a variety of foods across all major food groups. 3. E at smaller meals more frequently. Aim to eat every 2-3 hours to keep your blood sugar levels consistent and your energy levels high. Healthy snacking is encouraged! 4. A im to eat 7 portions of seasonal fruit and vegetables every day and try to go organic wherever possible. The more colors in your daily diet the better. This includes fresh fruit and vegetables, dried fruit, fruit juice, beans and pulses. 5. S tudies show that those who eat a healthy breakfast daily are leaner than those that don’t. Breakfast is the most important meal of the day and literally means “breaking the overnight fast”. Starting the day with a nutritious breakfast will prepare you for your day ahead and increase your metabolic rate. Remember to include some protein so include eggs, yogurt or nuts and seeds to your healthy start each day. 6. Sugar and refined carbohydrates are highly addictive and are responsible for the majority of poor health and obesity commonly seen today. The best thing to do is eliminate them completely and eat only natural whole foods such as meat, fish and pulses, healthy oils and fruit and vegetables. 7. E at foods as close to there natural state as possible to retain vitamins, minerals and enzymes. Try having vegetables raw or simply lightly steaming and drizzling with a little virgin olive oil and squeeze of lemon juice. 8. C ook with fresh herbs and spices every day. Not only are they much healthier and tastier than using bottled or packet sauces but they’re also highly beneficial to your health having medicinal properties. 9. L earn to love your healthy oils. Fat needn’t be avoided. Include healthy cold pressed oils such as extra virgin olive oil, macadamia nut oil, sesame, sunflower and other nut and seed oils that are high in polyunsaturated, monounsaturated and omega-3 fats and avoid saturated, trans and hydrogenated fats 10. M ake sure you stay hydrated and drink at least 2 liters of water a day. Every cell in the body needs water and water plays a huge part in daily detoxification of the body.
The
Healthy
P.39
quiche
Pastry ~ 300g almond meal ~ 3 large free range organic eggs ~ Pinch of salt and black pepper ~ 4tsp linseeds ~ 4tbsp macadamia nut oil
To make the pastry 1. C ombine the almond meal, eggs, linseeds pepper and salt together until a soft dough is formed. You may need to add a little more oil or almond meal depending on the consistency. The dough needs to be reasonably firm and not too sticky. 2. Line a 25cm pie or quiche dish with baking paper and grease with a little macadamia nut oil.
Quiche Filling ~ 6-8 eggs (depending on how big your quiche dish is) ~ 75ml skim milk ~ 60g reduced fat feta similar cheese ~ 8 small mushrooms, sliced ~ ½ red capsicum, deseeded and diced ~ ½ red capsicum, deseeded and diced ~ ½ red onion, diced ~ Bunch of asparagus, woody ends removed ~ 150g cherry tomatoes ~ Salt and black pepper
3. Flatten the dough with the palms of your hands and mould into the lined dish, covering the base and side with the dough. (You can roll it flat with a rolling pin but I find it a little difficult with a ground nut based dough)
Oven ~ Preheat oven to 200ºC (or 180ºC fan forced)
4. Pour the egg mixture over the vegetables and arrange the asparagus and tomatoes in the egg mixture.
By Kelly Richardson Nutritionist for Fresh Start Health and Fitness Pty Ltd. Photo: Chloe Notter
4. Neaten the edges of the pastry case with a knife or your fingers. 5. Prick base all over with a fork. Place sheet of baking paper over pastry. Half fill with baking beans or rice. Place onto tray and bake in the middle of the oven for around 10 minutes. 6. Remove beans and paper and bake for a further 5 minutes until base is just hard and a little golden. To make the filling 1. Meanwhile, in a non-stick pan lightly fry the onion, capsicum and mushrooms until just soft. 2. Arrange the cooked vegetables in the pastry case. 3. Whisk the eggs and milk with a little salt and pepper.
5. Crumble over the feta 6. Bake for 35 minutes in the oven until golden and just set in the middle. Serving suggestions - Serves 8 ~ Serve warm with vine roasted tomatoes and a green salad tossed with fresh lemon, salt, pepper and extra virgin olive oil (as pictured). ~ Serve cold as a healthy high protein snack. ~ You can also use almost any vegetables or cheese. Another delicious variation I like to make contains fresh flaked salmon, chives and low fat crème cheese.
P.41
Coconut almond
&
banana fritters
Ingredients ~ 2 medium bananas, peeled ~ 50g almond meal ~ 75g shredded coconut ~ 2 tbsp honey ~ 2tbsp flaked almond (optional) Oven ~ Preheat oven to 200ยบC (or 180ยบC fan forced). By Kelly Richardson Nutritionist for Fresh Start Health and Fitness Pty Ltd. Photo: Chloe Notter
Recipe 1. P reheat oven. 2. Warm the honey for 10 seconds in a microwave, (be careful, honey has a very low boiling point and gets hot quick) and brush over the bananas. 3. Mix together the almond meal and coconut and roll the honey coated bananas in the mixture. 4. Line a baking tray with grease proof paper and bake the bananas on the tray in the middle of the oven for 15 minutes or until golden. They will need to be turned every 3-5 minutes for an even golden colour. 5. Lightly fry the almonds in a dry non-stick frying pan until toasted. Serving suggestions - Serves 2 ~ Serve warm with a thick low fat natural yogurt, drizzled honey, toasted flaked almonds and fresh fruit.
Very low calorie diets and
weight loss Are they right for you?
VLCD stands for Very Low Calorie Diet and these types of diets often come in the form of a meal replacement shake, soup or bar. VLCDs are intended for those moderately to severely (morbidly) obese, specifically for those with a body mass index (BMI) greater than 26. Commercially, these diets are now available to pretty much anyone through practitioners and over the counter, as well as off the supermarket shelf, and extreme care must be taken when engaging in this type of diet. Strict compliance to the diet is necessary, and can be difficult for many. Some VLCD plans now use 800-1500 calories per day which may help people adhere to them better, thus, offering a greater chance of success. VLCDs should only be used under the recommendation and careful supervision of a medical professional or qualified consultant and should not be used as a method of weight loss independent of professional care. They are a great starting point for those who need to seriously lose weight, however the individual will also need to learn how to eat properly to maintain the new weight loss at the completion of the plan and as such it is extremely important that an individual takes on a structured educational plan to ensure a return to normal eating occurs. Throughout the VLCD, participants should receive thorough instruction and support for behavioural modification, nutrition counselling and physical activity. It is common for people to simply buy off the shelf shakes to achieve rapid weight
loss and do not do so under the supervision of a qualified consultant. This will result in weight loss, sure, but as the individual has not received education on how to return to daily life with a new eating and exercise plan the results are often reversed and the participant has managed to put all their weight back on and then some. So if you are thinking of doing a VLCD to start your weight loss journey then make sure: • You are being prescribed the diet from a qualified consultant, health care professional or a nutritionist • That the diet is nutritionally balanced (check and compare the labels) • That is it medically safe for you • Convenient and easy to use and • That your consultant provides you with a plan to lose the weight in a safe measurable way that also involves the education you need to learn to eat healthier, exercise more and keep the weight off for life. One such brand that is up to this standard is the Cambridge Weight Plan. This Plan was originally developed by Cambridge University and was used my medical professionals for obese patients undergoing surgery and has been used for over 30 years. Now available to the public, the plan ensures a safe and convenient way to lose weight under the guidance of a qualified independent consultant. For more information go to www.cambridgeweightplan.com.au
P.43
Your Independent Cambridge Weight Plan Consultant is:
Mandy Smith 0404 663 876
Thankyou for reading our first issue.
Fresh Start Health and Fitness Centre inspires, motivates & educates the community to make positive lifestyle choices that help them feel better, live longer & enjoy happy, healthy lives. Follow us: www.twitter.com/FreshStartGym www.facebook.com/FreshStartHealthAndFitnessCentre
www.freshstart.com.au
Mona Vale Balance and Stretch Classes, 24/7 Access, Personal Training, Massage, Small Group Training, Fully Equipped Cardio and Weights Gym, Cafe, Home of the Thrive Lifestyle Program
Narrabeen Group Fitness, Yoga & Pilates, CrossFit Conditioning, Personal and Small Group Training, Child Minding, Nutritionist, Fully Equipped Cardio and Weights Gym, Cafe, Home of the 10 week Weight-Loss and Body Shape Challenge
There’s nothing like a Fresh Start!