FITNESS NEWS JULY 2014 www.insportslogan.com.au
www.insportslogan.com.au
WINTER WEIGHT LOSS SPECIAL EDITION Winter has rolled in and it seems many of our beloved gym members have rolled out. Right out of the gym and into stay at home hibernation mode. Typically this is the trend in Health and Fitness centres across Australia. But why? There are so many motivating reasons to flock to the fitness floor in Winter. Here’s just a few: a It’s too chilly to workout out doors so the gym is a better option. a We participate in less outdoor activities in Winter so it’s important to keep active. a We consume more bulky starchy carbohydrate foods so it’s important to work it off otherwise the waist line will suffer. a Why not work hard in Winter and gain that body you dream of to reveal it with great excitement in Spring. Here’s a few tips to get your motivation motor running throughout Winter: a Recruit a friend to workout with to keep each other motivated. a Get one of out inSports trainers to write you a new program - only $50 a Make meal times fun and mix up your diet with healthy in season fruit and veg a Re visit your goals and set yourself an inspiring goal to achieve before Spring. a Make a new playlist with some funky gym beats to get your mind lost in the music whilst you tone and tune your body
a Try a Group Fitness Class you’ve never done before. These are great tips, but they will only be great to you if you take action and do it. Just like anything in life, it will only work if you work it. Great health and vitality takes time and effort but it is the ultimate thing that will give you the greatest pay off you’ll ever get in life. Make the effort - it’s worth it! This month is Diabetes awareness month and it’s incredible to hear that approximately 280 people develop diabetes every single day. Diabetes is the fastest growing chronic condition in Australia. Type 2 diabetes is highly preventable and by choosing healthy food options and exercising regularly you will dramatically decrease your risk of developing this debilitating disease. Keep reading to find out more about keeping fit and staying well.
It’s better with a friend
FITNESS NEWS JULY 2014 www.insportslogan.com.au
Winter Weight Loss
MAKING HEALTHY CHOICES Are you wondering how to maintain a healthy body weight, shed those unwanted kilograms or even eat to stay as healthy as possible? Starting from this issue of Insports Fit News we’ll be sharing healthy tips, portion sizes and food selection to ensure your health is the best it can be. Check out our healthy portion plate and ensure your plate is divided up of mainly vegetables, serving of lean protein and a serving of healthy carbohydrates. Be sure to stick to 1 serve of fat or oil per main meal and drink non sugary drinks, preferably water.
There is no perfect diet for ALL people and exact amounts and portions depend on your goals, fitness training requirements and current health so ensure you seek professional advice for individual needs.
This months spotlight - Protein
FITNESS NEWS JULY 2014 MEMBER OF THE MONTH www.insportslogan.com.au
DONNA - Aqua Logan
Donna first became a member of Insports Health and fitness in 2011 at the Logan North site. Donna took the opportunity to use the facility as she was feeling out of shape and needed to change her lifestyle to lose weight. Insports was perfect as she had started working at the aquatic centre. Over time she has transitioned from spin classes being her favourite to falling in love with weight training. It’s now her absolute favourite thing to do in the gym. Donna stays motivated by having NO excuses !!! She says “I don’t want to go back to my pre gym days, I want to continue to improve my appearance, be fit and healthy and live a long, happy, fit, healthy and enjoyable life”. Starting and continuing a regular exercise habit has benefited Donna in so many ways these include: Maintaining a healthy weight, enjoying great health, extra energy, more motivating and readiness to tackle challenges. Donna says “ for just 60 minutes of your time each day you gain so much. I don’t negotiate my workout time, it’s become part of my lifestyle”
AFTER
BEFORE
DONNA’S Tips Consistency is definitely the key. You need to have good nutrition. No matter what keep it up, its fun and you meet new people. See yourself as a work in progress as she still does. Even after shedding a whopping 35kg’s Donna also uses a food diary to track her daily nutrition. It’s a free app called ‘my fitness pal. Thank you so very much Donna for being our Member of the Month and sharing your story. Keep up the amazing work.
Mount Warren Venue Changes Venue Change Friday 4th - Friday 11th July
Due to a National level sporting event at the Mt Warren Sports Centre the following modified Mt Warren Sports Centre Group Fitness Class timetable will run from the: Beenleigh Events Centre - (Cnr Crete & Kent Street Beenleigh) Off street parking is available under the Events centre & Library on Kent St
For more information contact Mt Warren Centre on 3412 5440
JULY DATES Friday 4th
CLASS 9:15 am inCircuit 10:30am Gentle Exercise Monday 7th 9:15am inPump 6pm inBoost Tuesday 8th 9:15am inCommand 6pm inPump Wednesday 9th 9:15am inBoost Thursday 10th 9:15am inBox 6pm inBox Friday 11th 9:15am inCircuit 10:30am Gentle Exercise
FITNESS NEWS JULY 2014 www.insportslogan.com.au Communtity & Lifestyle Programs Come to Insports
MAKING HEALTHY CHOICES AT ANY AGE BEAT IT - DIABETES PROGRAM
GENTLE EXERCISE
$0
BEAT IT is a physical activity and lifestyle program designed by the Australian Diabetes Council. The program provides a safe and effective exercise option for people with or at risk of diabetes and other chronic lifestyle diseases. Suitable for people who may be overweight and/or obese, with or at risk of diabetes, heart disease, high blood pressure, arthritis and osteoporosis.
A fun friendly and light group training program that includes all the essentials of exercise, including resistance training, stretching and cardiovascular exercise all in one session. Suitable people of all ages who enjoy low intensity activities and is specifically enjoyed by those a little older in age.
HEART MOVES
LUNGS IN ACTION is a safe, enjoyable, low cost ongoing exercise program specifically developed for people who have completed a pulmonary rehabilitation program to assist in maintaining their health and fitness gains.
HEART MOVES is a gentle physical activity program designed to be safe for people with stable long term health conditions such as cardiovascular disease, diabetes, arthritis, osteoporosis and obesity. Heart moves is also suitable for anyone who hasn’t exercised in a while and is ideal for falls prevention. Come and give it a go.
LUNGS IN ACTION
Cost If you are a current member of Insports Health and Fitness you can attend these programs as part of your membership. To bring a friend or if you are a non - member the the fee is a small $3 per class.
$3
TIMETABLE FOR CLASSES - Classes are 1 hr in Duration GENTLE EXERCISE
HEART MOVES
LUNGS IN ACTION
MONDAY TUESDAY
BEAT IT LN 12:00pm LM 2pm
LM 11:30am
WEDNESDAY
LN 10:30am
THURSDAY
LN 10:30am
FRIDAY
MW 10:30am
JB 1:00pm LM 10:30am
LM 12:00PM
LM = Logan Metro, LN = Logan North, MW = Mt Warren JB = Jimboomba Community Centre
FITNESS NEWS JULY 2014 Motivation of the Month www.insportslogan.com.au
“A recent survey of more than 1,700 Australians, revealed that over 80% of Australians put on weight during the chilly season�
Recipe of the Month - Chicken Broccoli & Cashew stir fry Ingredients 1 tablespoon peanut oil 750g chicken thigh fillets, excess fat trimmed, thinly sliced 2 tablespoons sweet sherry 1 1/2 tablespoons salt-reduced soy sauce 1 1/2 tablespoons kecap manis 1 teaspoon cornflour 350g broccoli, trimmed, cut into florets 6 shallots, ends trimmed, cut into 4cm lengths 55g (1/3 cup) unsalted roasted cashews Steamed White Medium Grain Rice, to serve
Step 1 Heat half the oil in a wok over high heat. Add half the chicken. Stir-fry for 2-3 minutes or until golden. Transfer to a plate. Repeat with remaining chicken, reheating the pan between batches. Step 2 Combine the sherry, soy sauce, kecap manis and cornflour in a small bowl. Step 3 Heat remaining oil in wok over high heat. Add broccoli. Stir-fry for 2 minutes. Add shallot. Stir-fry for 1 minute or until broccoli is bright green and tender crisp. Step 4 Add chicken, cornflour mixture and cashews. Stir-fry until combined and chicken is heated through. Divide rice and stir-fry among serving bowls. Serve. more healthy recipes at taste.com.au