FITNESS NEWS
MAY 2014 www.insportslogan.com.au
LESS HOW TO EXERCISE
CONTENTS
Page One: How to Exercise Less and Gain Greater Results Fast Page Two: Join our Stampede Team Marks Corner Healthy Recipe Idea’s Page Three: Member of the Month Motivation Story Page Four: Heart Week Happenings Take our Step Test heart rate Page Five: is NOT the only Workout of the Month efficient way for Mothers Day Special burning fat. Without getting too technical yes, you burn more fat relative to glycogen when going for a walk, but what we’re talking about now is total fat burn. At higher intensities, you are burning far more calories (considering the after burn effect), even though the fat/glycogen ratio is lower. In addition, interval training allows you to exercise at very high intensities for a much shorter period of time than steady state.
AND STILL GAIN RESULTS You may have spotted HIIT on our class timetable over the past couple of months, but do you really know what it is and how you can exercise less and gain more? When I say more I mean more calorie’s burnt, more fat loss, increased fitness and basically additional benefits in a shorter amount of time. Let’s face it lack of time is the number one excuse for not staying fit and healthy. So how would you be if you had no time excuses because you could be in and out of the gym in 20 minutes and still gain maximum benefit from your workout You see High-Intensity Interval Training (otherwise known as HIIT) is characterised by repeated bursts of intense exercise interspersed with periods of rest. In our HIIT class you’ll experience short bursts of maximum high intensity efforts followed by a minimal rest period. Exercise physiologists used to only believe that steady state cardio (eg. long steady periods on the treadmill or bike) was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max
There’s an after burn effect known as EPOC (excess-post exercise oxygen consumption) which means by participating in HIIT you increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after. Yes, this includes when you are sleeping. Come along and give our HIIT class a try or ask one of our trainers to explain to you how you can create your own High Intensity Interval Training workout and you’ll be reaping both the physiological benefits as well as having more time up your sleeve.
FITNESS NEWS
MAY 2014 www.insportslogan.com.au
Join our
Stampede Team
MARKS CORNER I hope everyone had a wonderful Easter and a well deserved few days off. We’re getting ready to roll out the winter months so this is a great opportunity to start setting your health and fitness goals for Summer. Wouldn’t it be nice, come spring to have made huge gains with your goals whatever they may be including strength gains, fat loss or fitness gains. It’s so much better than getting to Spring and panicking you’ve piled on weight and lost all that fitness you’ve built up in the beginning months of the year. However we’ve got so much happening in May to keep you motivated and engaged with your fitness pursuits, such as our mothers day giveaway, heart week 3 minute step test challenge and our newly launched Facebook page fitness tips and hints. If you haven’t already liked our Facebook Page ensure you head over there and Like it:
www.facebook.com/insportsfitness
MOTHERS DAY MORNING HEALTHY QUICHE RECIPE Method: Preheat your oven to 180 degrees Celcius Grease a 12 hole muffin tin. Place the potato into your blender or food processor and pulse until smooth, either transfer the mixture to a bowl and mix in the remaining (optional) ingredients until well combined or leave the potato in your food processor or blender and add in the remaining ingredients, mixing as you go. Spoon the mixture evenly into your prepared tin. Top each quiche with Mini Quiche Many Ways - Ingedients 600 grams cooled roasted sweet potato flesh* a tomato slice, lightly press it down, and bake for 35 minutes or until an 8 eggs inserted skewer comes out cleanly. salt and pepper *I use 2-3 of the purple skinned/white flesh sweet potatoes, you can 1 teaspoon dried oregano (optional) 12 thin tomato slices also use the orange flesh variety. I generally roast the potatoes with Optional Extras Omit the salt and add 1 cup of grated cheese dinner and then make the quiches the following day. Recipe and photo Coutesy of wholefoodsimply.com
FITNESS NEWS
MAY 2014 www.insportslogan.com.au
MAY MEMBER OF THE MONTH
BODY TRANSFORMATION
MOTIVATIONAL STORY
Congratulations Nikki for being our member of the Month for May. Staff at Logan Metro chose Nikki for the Member of the Month as she has made an amazing transformation Since Joining Logan Metro in January 2013. Nikki has shed a whopping 30Kgs of body fat, gained an immense amount of health and fitness and is an inspiration to other members who have witnessed her transformation. Nikki started at Logan Metro with the sole purpose of shedding the weight she had put on over the years, especially after having her daughter. Nikki works full time and is a single mother of a beautiful 5 year old daughter, so to say she’s busy is an understatement.
NIKKI SHED A WHOPPING 30KG’S IN 10 MONTHS NIKKI’S TIPS FOR SUCCESS BEFORE AND AFTER
Don’t go gung – ho, simply work at your own pace Be patient with the results. It takes time
One would think that shedding 30kg’s was enough, but Nikki didn’t quite feel like the woman she thought she’d Don’t be too hard on be. She was actually feeling weak yourself and a little flat so she took action and started doing weights. She recruited Be consistent the help of an insports trainer and by January 2014 she was looking fitConsistency is the key to ter than ever, feeling stronger than long term change she’s ever felt and ready to keep strengthening her body in 2014. After the saddening loss of her father this year, Nikki spent 3 days She says: “there will be many set-backs, between his death and the funeral but you just need to keep moving for- eating, but as soon as his funerward”. She told us it’s a real mind set al was over she came back to the thing. Instead of eating too much of gym and got straight back into it. the wrong thing and continuing to do so (like many people do and like she’d Thank you so much Nikki for shardone in the past), you need to simply ing your health and fitness tips as Here she met one of our train- say to yourself “so I ate that, so what, well as being so open and honest ers and by October 2013 my next meal will be a healthy one. with us about your weight loss jourshe’d shed a massive 30Kg’s. ney. You really are an inspiration. She’d wanted to lose weight many times in the past and started at gyms, only to fizzle out after a few months. She was determined to do it the right way this time so she decided that consistency is the key rather than going gung-ho initially and then never coming back. Her workouts in the initial stages started with walking for half an hour on the treadmill. When this became easy she upped the incline. Nikki was proud that she stayed true to her word by being consistent and visited insports 4 times per week. After walking on the treadmill became a little boring she ventured into the group fitness classes to mix it up.
FITNESS NEWS
MAY 2014 www.insportslogan.com.au
Heart Week 2014
Sunday 4 May - Saturday 10 May 2014 Heart Week provides an opportunity to shine a spotlight on the problem of heart disease and to help improve the heart health of all Australians. Each year, almost 10,000 Australians die of a heart attack. And more than 1million Australians aged 3065 are at high risk of having a heart attack or stroke — but they may not even know they’re at risk. That’s why during Heart Week this year, the Heart Foundation will be urging all Australians to learn the warning signs of a heart attack and reduce their risk of having one. At Insports Health and Fitness during Heart Week we’ll be giving away “Learn the Signs” pocket checklists, which could possibly save one of your loved ones life. Ensure you grab one at our counter stand.
Take our 3 Minute Step Test During Heart Week and See How you Score
WHAT IS THE 3 MINUTE STEP TEST Measuring your fitness level regularly is one way to find out if you’re making progress. The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. It will only take a total of 5 minutes and our Staff at Insports Health and Fitness are offering all members the opportunity to take the 3 minute Step Test during heart week, 4th - 10th May. You then have the opportunity to improve your score before we test you again during the week of 2nd - 8th of June. To Improve your score, dial up the intensity of your cardio workouts or add some High Intensity Interval training into your program. Your heart will be stronger and thank you for it.
FITNESS NEWS
MAY 2014 www.insportslogan.com.au
BRING A MUM FOR FREE FOR 3 DAYS* Mums need to be fit. There’s so many things they need to get done in a day, not to mention the running around after the little ones. This is why from 5th May - 11th May to reward all of the hard work Mothers do we are offering them a Free 3 Day Pass to Insports Health and Fitness. They may do a relaxing Yoga class or come along with you and join in to your workout. So recruit a Mum that you know to come along to Insports and we’ll also reward you with a special gift*. * Conditions apply, ask staff - While stocks last
WORKOUT OF THE MONTH - INTERVAL TRAINING Spin Bike Complete 5-10 minute steady warm up on the spin bike Then ride as hard and fast as you possibly can for 20 seconds Have a 10 second rest and repeat 8 times in total. Then ride at a steady pace to cool down for 5 minutes and stretch. It will look like this: 5 min warm up Interval 20 secs 20 secs 20 secs 20 secs 20 secs 20 secs 20 secs 20 secs
Recovery 10 secs 10 secs 10 secs 10 secs 10 secs 10 secs 10 secs 10 secs
5 min cool down 5 min stretch
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