FITNESS NEWS APRIL 2014 www.insportslogan.com.au
IS FRUIT MAKING YOU FAT I know people who outright avoid fruit as they are under some delusion that eating fruit is making them fat. Fruit has come under the hammer in recent times for contributing to our nations ever increasing waist lines, so we decided to put the message straight. Fruit is healthy and will not make you fat. Yes, fruit contains calories, so if you are looking to reduce your body weight and eat way too many calories (including fruit calories) you will gain weight (it’s not actually the fruit) but fruit is packed full of nutrients, fibre, antioxidants and goodness that is essential for abundant health. I’ll tell you what isn’t healthy. It’s consuming refined sugars, especially in the form of high fructose corn syrup. Fruits and vegetables contain a relatively small amount of fructose which is normal and healthy with evidence showing that it may even help the body process glucose properly. It’s when man steps in and refines and processes the fructose that it turns a usually harmless substance into a healthy living nightmare. You see, in a nut shell this kind of fructose (high fructose corn syrup) is processed in the liver and when too much fructose enters the liver, the liver can’t process it quick enough for the body to use. Instead it starts making fats from fructose, sending them off into the body as triglycerides. Triglycerides are a risk factor for heart disease. This increase in fructose will also contribute to weight gain, type 2 diabetes, addictive behaviours and hormone problems. An interesting study was conducted by The University of Fribourg in Switzerland showed that 7 days on a high fructose diet increased fat deposits in the liver and muscle, as well
CONTENTS Page 1 - Is Fruit Making you fat Page 2 - Marks corner - Join our Facebook Page - Are you in Danger of Diabetes - Easter Opening hours Page 3 - Member of the month - Monthly motivation - Coconut Rough Recipe Page 4 - Workout of the month - The latest fitness craze
as well as fasting triglycerides, and decreased insulin sensitivity. An extremely bad result for fructose. To put this study into perspective the guys consumes the fructose in the form of a solution consisting of 3.5grams of fructose per kg of body weight everyday. If a 90kg male was to eat this per day it would equate to 45 bananas, or 80 cups of strawberries, 800 cherries or 26 apples. An unlikely event! What we do forget is drinking a soft drink laiden with fructose is highly different from eating a beautifully grown apple packed full of fibre, nutrients and antioxidants. So is fruit the real culprit? I think not! Processed and refined sugars are. Consuming 2 - 4 pieces of fruit per day (depending on your energy needs) is essential for a healthy diet. Steer clear from fruit juices, processed fruit snacks and tinned fruit in fruit juice. Stick to the way nature intended for us to eat it. Avoid processed food with high fructose corn syrup on the ingredient list. It’s hiding in your cereals, processed snacks, sauces, salad dressing and even bread.
FITNESS NEWS APRIL 2014 www.insportslogan.com.au
ARE YOU IN DANGER OF DEVELOPING DIABETES Did you know that 280 people develop diabets in Australia every single day. Wow! That number is huge. We, as fitness professionals know that type 2 diabetes is on the rise and the fact that it is completely preventable and known as a lifestyle disease makes us want to do everything we can to educate people on living a healthy lifestyle. Ask anyone with diabetes how all consuming it can be. Needles everyday, constantly trying to regulate blood sugars, experiencing hypoglycaemia (low blood glucose where symptoms can include dizziness, headache, trembling, shaking, weakness) all whilst trying to live an enjoyable life. We at Insports provide Diabets sufferers a fantastic program called Beat it Healthy Lifestyle program. Participants attend twice a week and learn how to manage their condition whilst living an active lifestyle. See our recent participants below. You could be at risk of developing Type 2 diabests if you are overweight, do less than 3 hours of exercise per week, eat unhealthy, or your waist circumference is over 102cms for men or 88cm for women. You can go to The Diabetes Australia website to find out more. In the mean time enure you visit your insports gym at least 3 times per week and maintain a healthy diet.
MAKING POSITIVE CHANGES OUR ‘BEAT IT’ DIABETES GROUP AT LOGAN METRO
MARKS CORNER Can you believe it, easter is here already! The year is certainly flying by. April is an exciting month for us here at Insports as we have finally launched our official insports Facebook page and our digital eNews, so you can stay up to date with the latest of whats on at Insports. This has been in the pipline for some time as we were looking at ways we could assist our members in their fitness and weightloss journey’s. Ensure you pop over and like our Facebook page: Search Insports Health & Fitness - Mark
EASTER HOURS GOOD FRIDAY - CLOSED EASTER SATURDAY - NORMAL HOURS (NO CLASSES) EASTER SUNDAY - NORMAL HOURS EASTER MONDAY - LOGAN METRO 8AM - 12PM - LOGAN NORTH CLOSED - MT WARREN 10AM - 1PM ANZAC DAY - CLOSED
FITNESS NEWS APRIL 2014 www.insportslogan.com.au
MEMBER OF THE MONTH PETER JOHNSTONE
PALEO RECIPE COCONUT ROUGH
Coconut Rough Slice by Bianca Ingredients 2 cups desiccated coconut 1 heaped tablespoon cacao/cocoa/carob 10 Medjool dates, seeds removed 2 tablespoons coconut cream Instructions Place all of the ingredients into your blender or food processor. Blend until well combined, this may take a little while. Press the mixture into a loaf tin lined with baking paper, place the mixture into the freezer to set, slice and enjoy! Preparation time: 10 minutes Cooking time: none, just need time to set Number of servings: about 6 slices Courtesy of wholefoodsimply.com - visit site for more recipes or to buy recipe book
Peter Joined Logan North Gym 2 and a half years ago. He then went on an adventure for roughly 6-8 months and found himself rejoining here with us at Logan North. He is a very funny man who is full of life he is always keen for a chat and has some very interesting stories to tell. We love having him as a member and enjoy watching him travel on his health and fitness path to success. When he is in the gym he trains hard and down in the pool he swims like a fish. Congratulations Peter and keep up the good work. From Peter - I prefer to do my own workout as I personally don’t like the pressure of having to compete or try to keep up with others in the class environment. I do think classes are very valuable and great for exercise I just prefer to do my own thing which includes a bit of everything I Love cardio I just don’t do enough. I stay motivated by going onto Automatic Pilot mode. I have a very healthy mindset, therefore I’m very health conscious over my time here at InSports. I have overcome huge blood pressure issues which I’m quite proud of. I’ve even been able to reduce my blood pressure medication. My proudest moment would have to be in the last 14 months I have gone from a size 44 pants to a 36!!! I love Insports Gym and last year I went away on a holiday and I attended 36 gyms and pools in total and I can honestly say not one of them compared to InSports. The relaxed nature makes me feel so comfortable, friendly and very helpful staff. Music is great and always different, its well run and the staff don’t always try to shove products or information down my throat. The biggest benefit of exercising is quality of living. I enjoy life and it makes me happy. I also have good health and I quite enjoy the comments people make when I tell them how old I am they often say wow you look good. My tip for anyone starting out is Go slow and steady, if you’re unsure about something ask a trainer, there is no such thing as a silly question and you’d rather not hurt yourself. - Thanks Peter for being our member of the month. You’re an inspiration to us all.
FITNESS NEWS
APRIL 2014 www.insportslogan.com.au
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WHAT IS KONGA FITNESS
KONGA is a wild mash-up of Boxing, Kickboxing, Cardio, Afro, Pop, Rock, Pilates, Disco & everything in between. Konga is so addictive because it is the perfect concoction of easy-to-do moves, insane music & routines that are specifically designed to shape, sculpt & redefine your physique. You will go from striking your imaginary opponent, to sexy hip shaking to Beyonce, to a wild Ab Crunching routine. It’s the one class that really does have it all!
1. Mountain Climbers
WORKOUT CHALLENGE OF THE MONTH This months Workout of the month is more of a personal workout challenge. INSTRUCTIONS 1) Set a timer for 3 minutes 2) Start with 2 of each exercise - Mountain Climbers - Push ups - Squat Jumps Then complete 4 - then 6 - then 8 - then 10 and work your way up in increments of 2 more each time. Do as many rounds as possible. When you get to 3 minutes record what number you made it up to. Try and beat it in 2 days time. Complete this every 2nd day for a whole month and see how much you can improve. Note: Ensure you warm up before each session and cool down and stretch afterwards. Ask our trainers for help if you need any instruction.
2. Push ups
3. Squat jumps