FITNESS NEWS SEPTEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
IS STRESS CREATING YOUR BELLY FAT? If it’s not the calorie rich nutrient dense foods so readily available and consumed by many of us today or the luxury of modern conveniences contributing to our ever expanding waist lines, it’s the emerging scientific evidence that chronic stress can be causing weight gain (especially around our waistlines). Epidemiological studies suggest it may contribute to the progression of type 2 Diabetes. Stress can come in many forms including the everyday stresses of traffic, work demands, mounting bills, family, feeling unsatisfied with life and relationship stressors or major life stressors including loss of loved ones, divorce, illness, mortgage payment problems or even sexual difficulties. Running on the over-stressed treadmill of life could actually be counteracting your actual treadmill running efforts. When we are stressed our bodies release a gamut of hormones (sometimes referred to as the Fight or Flight hormones) that prepare us to take on the predators at bay or run far far away from them. Hundreds of years ago ,these predators were lions or tigers or physical dangers. In todays world they are more likely to be the daily stresses of life. This hormone release has an immediate appetite suppressant effect. This doesn’t last long though. One of the hormones released is Cortisol. Cortisol hangs around for a while and increases blood sugar levels (as our muscles need this fuel to fight or flight). To move the sugar from our blood our muscles require insulin. High levels of sugar and insulin prepare
our bodies to store fat. Much of this fat is known as visceral fat which has been linked to heart disease and diabetes. This visceral fat accumulates around our mid-sections. Elevated levels of cortisol can also cause muscle breakdown and immune suppression. These stress response hormones can be resposible for sugar and carbohydrate cravings as our bodies are looking to replenish nutrients it thinks it has lost in the fight or flight response. As you can see chronic stress can effect your health, weight loss efforts and even muscle gaining goals. So what can you do to minimise the stress and weight gain. Here’s our top 5 list:
Exercise Exercise is a great stress buster. Choose an activity you enjoy doing and participate at least 3 -5 times per week. Balancing your workouts are the key as exercising too hard for too long can actually increase cortisol levels.
FITNESS NEWS SEPTEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au Get Enough Sleep Ensure you get a healthy amount of sleep every night. Some experts say at least 8 hours a night.
Yoga Yoga can minimise stress as it allows participants to connect with the breath, relax tight muscles and gain an awareness of the present moment leaving your worries behind.
Meditation Meditation has been practiced for thousands of years and is known to balance out stress hormones. Meditation can also help relieve the symptoms of many medical conditions.
Consume a Healthy Diet Consuming a whole food, healthy balanced diet is a great way to keep stress at bay by regulating insulin levels. Avoid drinking too much caffeine and alcohol as this can increase cortisol levels. Elevated stress levels can not only contribute to weight gain but also a host of illnesses including cancer, high blood pressure and heart disease. Keep your stress at bay today and your health will thank you for it.
NEW GROUP FITNESS TIMETABLE Spring has sprung and we’ve introduced an updated timetable to get you out of hibernation and into the gym. Pick one up at reception today or click here to download
FITNESS NEWS SEPTEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
MEMBER OF THE MONTH
Lynda Smoothey
Lynda has been a member at Mt Warren for many years and ensures she sets her alarm every morning to get up and visit the gym on time. ‘It’s about making exercise a priority in your life’ She says. One of her favourite classes is the Friday morning inHIIT. She says ‘the Instructor is motivational and great, and takes into consideration our ability’. She loves the friendly staff at InSports Logan and has made many great friends over the years. . Her tip for anyone just starting out is;
NEVER GIVE UP! Thanks Lynda for being our member of the month, we love your motivational tip as we believe the key to great fitness is just that - Never giving up! If you would like to nominate someone for InSports Member of the Month please notify our front reception team and we’ll be sure to add them to our short list of InSports outstanding acheivers.
SPRING VEGETABLE LASAGNE SPRING VEGETABLE LASAGNE INGREDIENTS S 1⁄4 cup plain flour S 11⁄2 cups milk S 1 bunch asparagus, trimmed, thickly sliced S 2 zucchini, cut into ribbons S 2 green onions, trimmed, cut into 8cm lengths S 1 bunch English spinach, trimmed S 10 dried instant lasagne sheets S 1 cup frozen peas S 250g fresh ricotta S 2 roma tomatoes, thinly sliced S 2/3 cup chopped fresh basil leaves S 1 cup grated pizza cheese S Extra basil leaves, to serve Step 1 Preheat oven to 200°C/180°C fan-forced. Step 2 Melt butter in small saucepan over medium heat. Add flour. Cook, stirring, for 1 minute or until bubbling. Remove from heat. Gradually stir in milk until combined. Return to heat. Cook, stirring constantly for 3 minutes or until sauce boils and thickens. Remove from heat. Season with salt and pepper. Step 3 Bring a medium saucepan of salted water to the boil. Add asparagus, zucchini and onion. Boil for 2 minutes. Remove with slotted spoon. Drain on paper towel. Add spinach to pan. Cook for 1 minute or until wilted. Remove with slotted spoon. Squeeze out excess moisture when cool enough to handle. Roughly chop. Step 4 Cover the base of a 20cm x 28cm (8 cup- capacity) ovenproof dish with 2/3 cup white sauce. Layer 1/4 lasagne sheets trimming to fit. Layer asparagus mixture, peas and 1/3 ricotta. Top with 1/3 of remaining lasagne sheets, 1/2 spinach, and 1/2 remaining ricotta. Repeat. Top with remaining lasagne sheets
and remaining white sauce. Arrange tomato and basil leaves on top. Sprinkle with cheese. Step 5 Bake for 45 minutes or until golden and pasta is tender. Serve with extra basil leaves. for more recipes visit: www. taste.com.au
FITNESS NEWS SEPTEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
MARKS CORNER Spring has finally sprung and the warmer weather has hit with great relief. Our goal is to re-ignite the fitness flame and get the community active and achieving their health and fitness goals for Summer. REFER A FRIEND AND YOU’LL BE REWARDED As a way to say thank you to all of our current members who refer a friend in September we’ll reward you with 2 Weeks FREE gym membership and a Free Personal Training session. Your friend also has the opportunity to sign up on our special $8.95 per week deal. NEW GROUP EXERCISE TIMETABLE We’ve been listening to your feedback and we’re happy to say that we’ve refreshed our Group Fitness timetable for Spring. Ensure you go online and download it or pick one up at our gym reception next time you’re in.
Hi my name is Barbara Gunther and I am now available for you at Insports Logan North. I am a mum of 3, I love being in the fitness industry and helping clients achieve milestones and goals.
ARE YOU GETTING BORED WITH YOUR WORKOUTS?
I believe that your fitness journey should be an empowering, educational and fun experience. Personal training is perfect for anyone wanting to increase fitness, strength and mobility/ functional fitness.
Like anything you do day in and day out exercise can get a little boring and results can sometimes stagnate. Ask our trainers for a some program guidance or you can even book in to get a personalised program to ensure you are progressing and creating the lasting change you desire. Until next Month, Happy exercising - Mark Blomeley
Have you thought about personal training? If you are ready for a change or want to get more out of your gym sessions let me help you! Pick up one of my flyers from Insports Logan North. Please feel free to contact me on 0433 013 947 for more information, my current rates and availability.
FITNESS NEWS SEPTEMBER 2014 www.insportslogan.com.au
www.insportslogan.com.au
WHAT’S AN EXERCISE PHYSIOLOGIST AND HOW CAN THEY HELP YOU Exercise Physiologists hold a four-year university degree and are allied health professionals who specialise in the delivery of exercise for the prevention and management of chronic diseases and injuries. They provide support for clients with conditions such as cardiovascular disease, diabetes, osteoporosis, mental health problems, cancer, arthritis, pulmonary disease, injuries and more. Exercise Physiologists are eligible to register with Medicare Australia, the Department of Veterans’ Affairs and WorkCover and are recognised by most private health insurers. We have an on-site Exercise Physiologist working at InSports Health and Fitness across our 3 venues Trish Morris (see bottom photo)
If you have any niggling Injuries or Chronic Conditions ensure you ask our staff about booking in with our Exercise Physiologist, Trish, to ensure the quickest and safest way to impoved health and Fitness.
SPECIALTY CLASSES RUN BY OUR EXERCISE PHYSIOLOGIST HEART MOVES - 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. BEAT IT - Beat It is a physical activity and lifestyle program designed by the Australian Diabetes Council. LUNGS IN ACTION - A program specifically developed for people who have completed a pulmonary rehabilitation program.
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