Ignite August Newsletter

ISSUE 106 AUGUST 2016

WHAT’S ON? Your Monthly Health and Fitness Newsletter

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3 minutes at 35 spm, comfortable effort; 1 min rest

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3 minutes at 40 spm, harder effort; 1 min rest

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3 minutes at 42 spm comfortable; 1 min rest

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3 minutes at 44 spm, harder effort; 3 min rest.

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End with 10 minutes of steady state skiing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.

WORKOUT 2: Ski 1 minute hard, 1 minute easy for a total of 20 minutes.

Watch the central display for your pace.

Aim for a cadence of 40–45 spm.

WORKOUT 3: www.mountiesignite.com.au This workout focuses on longer, steady skiing. facebook.com/mountiesignite instagram.com/ignite_healthandfitness

HAVE YOU HIT THE SLOPES?

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Do two x 10 minute pieces with 3 minutes rest in between.

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Try to go a little faster than you did for the 10 minute piece in Workout 1.

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Your stroke rate should be between 40–45 spm.

Have you hit the slopes yet this year? If you have been too busy, heading down in the coming weeks or enjoy skiing but hate the cold; make sure you jump on our new ski ergs and get ski fit.

As skiing is a coordinated action you use practically every large muscle group in the body; which means it’s a calorie cruncher!! The first step is to make sure you have the technique right – take a look at the picture below and practise until you feel comfortable. Remember to ask one of the trainers on the floor if you need help - that’s what we are here for :) Start your sessions with no longer than four sessions of about 3-5 minutes. Break up each session with a quick stretch and walk around (believe us that’s plenty long enough to start).

Once you have mastered the ski erg and feeling good about your intro workouts, challenge yourself with one of the following workouts we found on the Concept 2 website (concept2.com.au/skierg/training/first-workouts): WORKOUT 1 Begin experimenting with cadence and power.

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Cadence is displayed in strokes per minute (spm) in the upper right corner of the Performance Monitor.

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Power is how hard you are pulling. It is displayed in a choice of units in the central display area: watts, calories, or pace.

Try some 3 minute intervals of skiing, varying your cadence and pace, as described below.

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TRADING HOURS Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.

LACKING MOTIVATION?

At Ignite we are pretty big on motivation through the colder months. There is sound scientific evidence to support the idea that the season can affect our mood and those prone to seasonal affective disorder (SAD) can even go into a state of depression.

It is thought that SAD sufferers are affected by the shorter daylight hours in winter. They produce higher levels of melatonin which causes lethargy and symptoms of depression.

Some people believe that depression is the result of a personal weakness or character flaw. This is simply not true.

Like diabetes, heart disease, or any other medical condition, clinical depression is an illness that should be treated by a mental health professional or physician.

There is a difference between a lack of motivation and depression, but one can certainly lead to another, so if you are feeling low and the winter blues are getting to you, here are a couple of ideas that can help: 1. Start Small – forget trying to do what you have always done. Even thinking about exercising at the same pace or intensity you have been doing in the past can put you off. When you are feeling signs of depression, you tend to function at about 20-50%. Understand it and don’t fight it; set small goals – just get out of bed without hitting the snooze button could be a great place to start!

2. Start loving yourself – as stated above, people with signs of depression beat themselves up and believe it is a character flaw that they cannot seem to get on top of things. Try to start using encouraging words that you might usually use on a friend or loved one.

3. Get Help – a big step, but know this, upwards of 80-90% of those who do seek treatment can feel better within just a few weeks. It may be a friend, family member or doctor.

Even if it is at first someone to hold a commitment with – may it be a yoga class, walk in the park or bike ride.

4. Try to do something fun – explore a place you have never been (like a museum, or park), or watch a funny movie.

Laughter really is the best medicine.

5. Exercise – we say it all the time (because it’s true!) exercise has been shown time and time again to improve mood and get you back on track. Invest in your health and commit to a pack of personal training sessions so you cannot cancel on yourself. Our trainers will help no matter how hard or easy you need to exercise at.

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D U N O FI T Y OU

• Body fat % • Skeletal muscle mass • Bone mineral content • Internal fat (potentially dangerous fat) • Segmental lean analysis • Where the fat is located on your body + so much more!

ALL DON E UNDER O IN N MINUTE! E

REMEMBER...

If you’re not assessing you are simply guessing!

HAVE YOUR SCAN DONE HERE Saturday 20 August 7.30AM - 10.30AM | Bookings at the Service Desk

INBODY SCANS IF YOU WANT TO RUN FASTER, BIKE LONGER OR SEE SOME OF THAT HARD-EARNED MUSCLE SHOW THROUGH, YOU NEED TO UNDERSTAND BODY COMPOSITION. Learning about your body composition is key to your optimal performance and appearance because it can help you (and us) formulate an exercise plan in terms of your need to lose fat, build muscle or both.

Body composition testing determines how much of your body is and isn’t fat; remembering your metabolism is largely based on the amount of lean tissue you have so it is good to keep a record of what’s what.

We introduced In-body scans at our recent Expo and those fortunate (or brave) enough to give it a go were very impressed with the information they received so we have decided to invite David back more often for testing for Saturday 20th August 7.30am – 10.30pm. A composition costs $40 which we believe is extremely good value (InBody scans correlated with the hydrostatic results with 98 percent agreement!).

To book see the team at the Service Desk.

RULE ONE PROTEIN

We have a new protein on our shelves at IGNITE and we are so sure you are going to LOVE it because it has …

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Zero Fat Zero Sugar Zero Lactose Zero Gluten Low Carbohydrates Low Cholesterol Low Calories Low Sodium Uses Strictly Whey Protein Isolate and Hydrolysate Over 6 Grams of BCAAs Per Serving; 18 Different Kinds of BCAAs Added Glutamine Great Taste

R1 Protein is without a doubt the most effective protein powder on the market because of what goes into it, because like they say, better input = better output. What you put into your body after your workout is absolutely key if you really want to see amazing results. With ingredients like this product has, it is nearly impossible for the user not to see results.

Whether you are using it to put on muscle or to simply help your body recover after a tough workout, it is going to be extremely effective.

The reason it is so important to choose whey protein isolate and whey protein hydrolysate over other less pure types of protein can be summed up in one word: RESULTS. When you use a protein powder that contains un-pure forms of protein, fat, sugar, high carbs, high sodium, and high cholesterol (none of which are included in the Rule One Protein formula), you might still gain muscle, but you will also gain FAT. You need a clean formula if you want to gain lean muscle and leave the fat behind. A clean formula is a lean formula.

The muscle you will gain with this product is very lean because of the unhealthy ingredients they chose to leave out, and you will gain it very quickly because of the combination of extremely pure protein and a large amount of BCAAs. You will see significant muscle gain in a matter of WEEKS if you religiously use R1 Protein after working out.

How Does R1 Protein Taste?

If you know a decent amount about nutritional supplements, you’re probably thinking that there is no way this product can taste good because of how nutritious it is. Extremely nutritious

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Squad programs and private lessons Lessons from 6 months to adults State of the art purpose built facility Undercover car parking Royal life swim & survive endorsed Austswim certified

products tend not to taste good because they don’t contain any sugar or fat, and the sodium count is low.

Despite how pure the formula is, R1 Protein tastes amazing.

The consensus among our staff is that the chocolate flavour tastes the best followed closely by the vanilla. Although healthy products generally don’t taste great, that is not the case with R1 Protein; we can promise you that. The bottom line is if you dread taking your protein shake everyday, it’s easy to skip it. R1 Protein is the exception. You don’t sacrifice the health benefits in order to drink a delicious shake.

The Cons Pure ingredients cost more than cheap ingredients that lack purity, so this is not the most inexpensive protein powder on the market (you pay for quality). However, after tedious research, we have found the website that has the lowest price available and provided the link to that website below.

Conclusion Hopefully this Rule One Protein Powder review has made it abundantly clear that this is the purest, most effective protein powder out there. It does not contain any of the unwanted ingredients that 99% of protein powders out there contain, and it does contain everything you need for effective muscle recovery and growth. If the best input (supplement) gives you the best output (results), and you want to see serious results, then this is the product you need to be using. *depending on flavour

SWIMMING

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