FITNESS NEWS OCTOBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
DO FRIENDS INFLUENCE YOUR FOOD CHOICES? A recent study review from the UK has highlighted the influence that peers can potentially exert on each other with regards both the type and quantity of food they choose to eat. Lead investigator Eric Robinson from the University of Liverpool, said: ‘The evidence reviewed here is consistent with the idea that eating behaviours can be transmitted socially. Taking these points into consideration, the findings of the present review may have implications for the development of more effective public-health campaigns to promote healthy eating’. Analysing findings from 15 studies, Robinson and his team found that people who believed that others were making either high or low-calorie food choices were considerably more likely to make the same choice. Similarly, those who believed that others were eating larger amounts of food were found to be more likely to follow suit and load up their plate.
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Robinson said: ‘It appears that in some contexts, conforming to informational eating norms may be a way of reinforcing identity to a social group.’Interestingly, the influence was noticeable even when people were not aware of the association, and when they were eating alone. ‘Norms influence behaviour by altering the extent to which an individual perceives the behaviour in question to be beneficial to them. Human behaviour can be guided by a perceived group norm, even when people have little or no motivation to please other people’ said Robinson. The next time you catch up with a friend over a meal or cuppa, make the decision wether you’d like to be the healthy food choice influencer of the food choice follower. Source: Journal of the Academy of Nutrition and Dietetics
FITNESS NEWS OCTOBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
TRAINERS TIPS
Trainers Tips for October #1. Correct technique and weight with full range of motion has more benefit and results than heavy weight and poor technique. Poor technique and heavy weight can cause injury and muscle imbalance. If you are unsure of how to do an exercise ask for assistance from one of our qualified staff. #2. When doing sit-ups or crunches, and if you feel pain in your neck try pressing your tongue to the roof of your mouth. This helps to align you neck and your sit-ups won’t be a pain in the neck. #3. Use a Heart Rate monitor. This helps to control the intensity level of your training sessions. Heart rate monitors tell you average heart rate, Max heart rate, calories burned and workout duration. Depending on the make and model, some heart rate monitors can tell you extra information for example: speed, distance & recommended recovery needed between sessions. #4. Epsom salts baths are awesome for muscle spasms and cramps. Did you know that they can also balance your body’s PH and hormone levels. #5. You can’t out exercise bad nutrition. By Barbara Gunther -Trainer Logan North BUILDING OUR COMMUNITIES BUSINESSES AND PRIDE
MARKS CORNER Merry Christmas. Just kidding, but it feels like Christmas is just around the corner doesn’t it? Not to worry there’s still plenty of time to get in shape before the silly season. Have you been struggling with motivation and really committing to your goals, even though you really, really want to make changes? Maybe there’s other things getting in the way of your weekly workouts but you still dream of ‘those’ pants at the back of the cupboard fitting you like a glove, rather than the waist cutting into your mid section. Maybe it’s time to consider personal training as an option. Many people find that personal training gives them that little nudge and motivation to make the changes you need, whilst having a professional guide and support you along the way. This is why professional athletes have trainers as the trainer can see what needs to be done or achieved to take them to the next level. Ask at reception today to find out about how you can work with a professional to achieve your goals. To help you stay motivated in the month of October we are going to reward you for your fitness efforts. All you need to do is attend 10 Group Fitness Classes for the month and we will reward you with either a 10 visit child minding pass or a $20 gift voucher to put towards our new boxing equipment for sale. See reception team for details. Happy Exercising - Mark Blomeley
FITNESS NEWS OCTOBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
MEMBER OF THE MONTH ASHLEIGH BREWER LOST 20KG’S
Ashleigh started at Insports Logan North in March 2013 with a goal in mind, which was to shed 20kg’s and get fit and healthy. She took the advice from our trainers and has made coming to the gym part of her lifestyle. Now that she has reached her first goal, her new goals and work out routine have now changed from weight loss to strength and conditioning. Ashleigh has started playing NFL, something she not have done if still over weight.
GAINED COMPLIMENTS GAINED SELF - CONFIDENCE Her tips to other members who have similar goals are: • Don’t expect results immediately • Don’t give up • Scale weight doesn’t always show results • Train hard and eat healthy Ashleigh says “that for her the greatest benefit of exercise is it keeps you fit strong and healthy and now I personally get to have a cheat meal without feeling guilty”. Congratulations Ashleigh from the InSports team and thank you for being our October member of the month.
Do you know someone who deserves to be our member of the month? Come and share your or their story with our reception team and they will submit their story to the InSports Newsletter co-ordinator.
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FITNESS NEWS OCTOBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
TIMELY FRUIT Recent research has found that the nutritional benefits of fruit and vegetables may vary depending on how it is stored and the time at which it is eaten.
MT WARREN MEMBERS SPECIAL OFFER
Because fruit and vegetables are still alive after being harvested, the levels of chemicals that protect them from attack by insects and animals, can alter. Because some of these chemicals have anti-cancer properties, it could theoretically be possible to gauge when these chemicals are at their highest and to pick or consume the produce accordingly. Study author Janet Braam, of Rice University, Texas, said; ‘Vegetables and fruits, even after harvest, can respond to light signals and consequently change their biology in ways that may affect health value and insect resistance. Perhaps we should be storing our vegetables and fruits under light-dark cycles and timing when to cook and eat them to enhance their health value.’ Hmm, perhaps – but it’s not actually likely that people will change their eating habits to fit in with the ‘bodyclocks’ of their dinner – as Braam conceded when she suggested an alternative approach to maximising the goodness of fresh produce: ‘It may be of interest to harvest crops and freeze or otherwise preserve them at specific times of day, when nutrients and valuable phytochemicals are at their peak’. Source: Current Biology
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Joe is our head trainer operating out of our Mt Warren Venue. Joe has been working in the health and fitness industry for the last 6 years. During this time he has trained a wide range of clients with varying goals including weight loss, body toning, muscle gain and athlete development, achieving excellent results. If you need to progress with your goals and have been thinking about trialing some personal training then this is a great offer
FITNESS NEWS OCTOBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
FITNESS TIP
5 Ingredient Chocolate Mud Cake 1 cup full fat coconut milk 400 grams dark chocolate, roughly broken into pieces 4 tablespoons honey 6 eggs 2 cups almond meal Preheat your oven to 150째C or 300째F Grease and line a round 18cm cake tin. Fill a kettle with water and boil. Place the coconut milk, chocolate and honey into a medium sized saucepan over low heat. Stir continuously until chocolate has melted and the mixture is well combined. Keep the heat low as you do not want to burn the chocolate. Once melted and well combined remove from the heat and set aside. In a medium sized bowl whisk the eggs until the yolk and whites are well combined. Whisk in the almond meal. Stir the chocolate mixture into the egg mixture. Once well combined pour the mixture into your prepared cake tin. Place the cake tin into a roasting dish. Pour the hot water into the roasting dish until it reaches half way up the sides of the cake tin. Place into the oven and bake for 70 minutes. Remove from oven. Remove the cake from the water. Leave the cake in the tin and allow it to cool to room temperature before placing in the fridge to cool completely.Maybe even overnight -Serve BUILDING OUR COMMUNITIES BUSINESSES AND PRIDE