FITNESS NEWS NOVEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
The Secret of Better Running Performance Many of us run, whether it be for purely the health benefits or to train for a specific event, like an obstacle course or a 10km fun run, so naturally we as trainers, get a lot of questions from clients on how to improve their running.
If you’re a beginner runner and you have longer term running goals, then my advice would be to commit to building a long run up to 60mins then doing most of your runs at a low intensity to improve your efficiency.
Let’s face it there is a lot of information online about running and a lot of terms get thrown around like speed work, interval sessions, fartlek, threshold and tempo runs etc. Additionally the focus of fitness is increasingly becoming about high intensity, short workouts with little time commitment. So my advice regarding running performance is going to seem off “trend” and maybe a little boring.
You can worry about intervals and threshold runs as you get to an intermediate stage, initially it should be about building aerobic capacity and running efficiency, which long slow runs will give you. Go and try it out next time you visit Insports.
The secret to better running and the basis for any endurance event needs to be long, slow sessions, done at an intensity which you could talk at. In other words once or twice a week you need to complete a session which is at least 60mins in duration, but done at a low intensity. As I said you need to be able to talk through the duration of it, so if you can’t do that running then you will need to make it a run/walk session. These long slow runs allow the body to continually adapt metabolically for the aerobic demands of the event that you are training for. Additionally, it assists in continual improvement of your running efficiency. In other words these runs are essentially laying the ground work for your running, it’s really the key building block for your running performance
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FITNESS NEWS NOVEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
November Member of The Month : MarianaTomic Mariana Tomic is a working Mum of 2 who is currently studying at uni. A year ago she started to notice that even climbing a few flights of stairs would leave her breathless. She realised that although she ate healthy her fitness levels were at an all time low. This sparked her to join InSports Health and Fitness at Logan Metro in January 2014. It wasn’t long until she was hooked and is now a self - proclaimed fitness junkie. She loves the group fitness classes and visits the gym 6 days a week. To keep things interesting she participates in a variiety of classes including boxing, bootcamp and yoga. A nice side effect to her new fitness regime is droppiing a dress size or 2. Mariana’s tip for anyone looking to increase their fitness is to “come and join a class, they are fun and the instructors at Logan Metro are great. They are addictive”
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Left,: Julie, Middle: Mariana, Right: Vicky
FITNESS NEWS NOVEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
BUILDING OUR COMMUNITIES BUSINESSES AND PRIDE
FITNESS NEWS NOVEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
This one’s for the Women of InSports The Continence Foundation of Australia has released a new, free, safe-exercise app which aims to both prevent incontinence and enable people already experiencing problems to continue to exercise without further straining their pelvic floor or suffering embarrassing accidents. The Pelvic Floor First app has three customised workouts to cater for people with a range of fitness levels and pelvic floor strength. The wide range of exercises have been designed by physiotherapist and fitness instructor Lisa Westlake to ensure people enjoy the benefits of a total-body workout without straining their pelvic floor. Features of the app include: • Pelvic floor anatomy • Where to get help with pelvic floor issues • Instructional videos and audio for all workouts • Detailed pictures and instructions for each exercise • Pelvic floor muscle exercise guide • Ability to save favourite exercises for personalised workouts • Ability to exercise to your favourite songs • Links to useful websites to learn more about your pelvic floor. The Pelvic Floor First app is completely free, without the need for in-app purchases to access different levels. The app, based on the Continence Foundation of Australia’s Pelvic Floor First website www.pelvicfloorfirst.org.au is suitable for smart phones and tablets and can be freely downloaded from iTunes and Google Play – so download it today! Source: Continence Foundation Australia
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Marks Corner You may have already noticed our new range of boxing/gym accessories if you’ve visited our Logan Metro or Logan North venues in the past week. We’ve introduced The Sting range of accessories to help you work harder and safer whilst resistance training and/ or boxing. We chose the Sting range as they are high quality at an affordable price. Ensure you ask our reception staff if you’d like to find out more. Congratulations to all of our members who completed the Group Fitness Challenge over October. Great effort. Don’t forget to hand your challenge card in to receive your voucher of choice. Our staff not only love to work out but they also love to work out whilst having a great time. Some of our staff got together for a friendly game of paintball a few weeks ago to army roll, sprint and dodge out of way of high speed pantball bullets. If you’ve noticed any large bruises or welts on them lately then our paintball match may certainly be the culprit. Check out our pic below. - Mark Blomeley
FITNESS NEWS NOVEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
Healthy Christmas Fruit Cake Recipe We all know that Christmas can be a time for catching up with friends, parties and overindulging. The fitness goals we’ve worked so hard to achieve the whole can come undone in literally a few weeks over Christmas. This year why not choose to enjoy a healthy Christmas. Here’s one of our favourite healthy Christmas fruit cake recipes. Enjoy! Fruit Cake 3 ripe bananas (approximately 330 grams) 1/2 cup raisins 1/2 cup currants 1/2 cup chopped dried apricots 1/2 cup chopped medjool dates, seeds removed 1 cup walnut pieces juice of 1 orange 3/4 cup sifted coconut flour 2 teaspoon mixed spice 5 eggs 1/2 teaspoon concentrated natural vanilla extract 1 teaspoon bicarb soda (baking soda) pinch of salt Preheat your oven to 175 degrees Celsius or 350 degrees Fahrenheit. Grease and line a 20cm x 20cm square cake tin. Place the orange juice, dried fruit and nuts into a saucepan, bring to the boil, cover and turn off the heat. Place the bananas into your blender or food processor and puree. Sift in the coconut flour and add the mixed spice, salt and vanilla, mix until combined. Mix in the eggs one at a time. Add the teaspoon of bicarb into the dried fruit mixture and combine. Add the dried fruit and nut mixture to the banana mixture and stir until the fruit is evenly distributed. Spoon the mixture into your prepared tin. Level the top. Bake for 40 minutes, cover with foil and bake for a further 10 minutes. Remove from the oven. Allow to stand for 5 minutes before flipping onto a cooling rack. Allow to cool prior to cutting. Enjoy! For more healthy whole food recipes like this visit www.wholefoodsimply.com
BUILDING OUR COMMUNITIES BUSINESSES AND PRIDE