Newsletter July 2012

FITNESS IDEAS NEWS Six months until Christmas - scary huh! I hope that June was a fantastic month for you and I hope that July is even better. June was definitely an up and down month for me. Whilst both Rhonda and I are getting more excited about our new arrival, poor Rhonda has had to deal with a terrible chest infection. While she is getting better now it is important to point out that during these winter months you need to make sure you are keeping yourselves well. If you are starting to feel a little run down then make sure you are using protective measures such as getting enough sleep, keeping warm when heading outside, eating good quality foods and dosing up on vitamin C. I actually recommend having double the recommended dose of vitamin C daily to provide cover. June was also a very sad month for me personally losing a great friend and client Kirsten Wright. Kirsten suffered from Fredericks Ataxia and passed away in the middle of June after a short illness. I started seeing Kirsten over three years ago and despite her physical restrictions she always turned up with a smile on her face. Not only was Kirsten a client but she also became a friend with her and her parents attending our wedding. I know my Monday and Fridays will never be the same but Im sure like every good Hurricanes supporter, she was smiling from above last night watching the Canes beating the Crusaders she never missed a Hurricanes game at the Cake Tin! FITNESS IDEAS MOBILE TRAINING SERVICE July plans on being busy for Fitness Ideas Personal Training. If you check out my Facebook page you will see that Im starting to offer mobile training to people wanting to take part in 12 week transformation challenges. I have also decided to offer from July onwards, mobile training for any client. This will really suit those who want to improve their health and well being but dont want to join the gym or for those where time is at a premium and they need someone to come to them. More details will be available on my website soon but Im sure that it will suit a lot of people. If you know someone that would like this please let me know and if they sign up I will give you a free 1:1 session. June has also seen me appointed as the strength and conditioning coach for the North Wellington Under 19 Football team. As you can imagine, I am extremely excited about this and my work with the team will lead to a tournament being held on Labour weekend. As you all know we are due this month with a little boy on the way. Just a reminder that I may need to cancel sessions at the last moment so I apologise in advance for this (but am sure you understand). I plan to take a few days off after the baby is born but it will be service as usual as soon as I can. Please feel free to share any thoughts you may have either by contacting me on email at fitnessideas@hotmail.com or visit me on my Facebook page. Yours in health Shaun

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Something you want to see more of in the newsletter or something new you would like covered, then drop me a line and let me know!

A huge congratulation from Fitness Ideas! Whatever the sport, being selected for New Zealand is a massive accomplishment. June saw the commencement of a 12 week health and fitness challenge for Kerri Cox and Celeste Holmes as well as Karen OConnor. All three of them have already had some fantastic results and there is still 9 weeks to go. All three of these ladies have become such an inspiration that two more ladies have decided to start their own 12 week transformation in July. BEATING THE WINTER BLUES Ok so you may think I am being slack. I blogged this topic a couple of weeks ago but because we are in the middle of winter I really thought it would be important to share it with you in this newsletter. It is always tough when the days get shorter and the weather turns cold. Exercise always tends to be the first thing to be put on the back burner in favour of snoozing the alarm and staying under the blankets in the morning or heading home in front of the heater and television after work. Unfortunately what tends to happen is with our exercising dropping away and our increased consumption of high carbohydrate 'comfort' foods, we get to summer feeling fatter, less energetic and frustrated. So this winter instead of making excuses why you can't keep up with your exercise regime, try one of these helpful tips to beat the workout blues. 1. Layer up: Yes its cold in winter so prepare yourself by putting on a few more layers (especially if you plan training outside). By doing this you will acclimatise to the weather quickly. Make sure the clothing you choose is breathable. If you're comfortable and warm while exercising then you are more likely to do it. 2. Buddy up: Having someone who is likeminded and has the same goal as you will make it easier for you to stick to your fitness regime. This is a great way of maximising support and relieving boredom on those cold winter days.

Be sure to follow me on: http://shaunsfitnessideas.wordpress.com CLIENT ROUND UP Once again June was another fantastic month of people doing some great things. Firstly a huge congratulation to everyone who took part in the recent Capital marathon/half marathon. A few of my clients took part in the marathon and 10km walk and run.

Kerri Cox completed her second half marathon this year and finished the race in 2hrs 10 seconds. Lisa Malanchak completed the 10km run with an injured ankle (that happened through the race) in 1 hour and 6 minutes. Irene Walker completed the 10 km walk in 1hr 42 minutes. Heather Thompson completed the 10km run in 1hr 21 minutes.

Once again football is playing a big part of my business. Whilst they did not make the final, the All Whites and my client Ben Sigmund continue to work hard. I know it was really tough conditions but Im very proud of what Ben and the All Whites are doing. Ben now changes his training from national commitments to the Phoenix. July will see me working with him to help with strength and conditioning. Im also really happy to be associated with Onslow College football. All of the teams have been doing really well. The first eleven boys are currently on an unbeaten streak while the second eleven have been putting in some solid efforts and just yesterday posted a 6-1 win. The 15 A team is also on a hot streak with only one loss this season. The first eleven girls have also been having a solid season and when they have lost it has been only by the narrowest of margins. It is great to see all of the players in the teams develop as the season progresses. In my past newsletters I have mentioned Ellen Slater who is involved with 10 pin bowling. Ellen is passionate about her sport and throughout the year is involved in many tournaments. This year Ellen has been putting in some fantastic performances and this has culminated in her being selected to the New Zealand team. http://www.tbnz.co.nz/Site/Home.ashx

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3. Write a plan: Having a plan is great - plan what days you will exercise regardless of the weather. Have them set out your calendar. The biggest thing with this tip is you have to stick with it. 4. Have a goal: This goes hand in hand with number 3. If you have a goal you want to work towards it will make it easier if you write a plan. Your goal could be anything as long as it has a time frame for you to work in. A great example is planning for a race or event that is happening in summer so you need to train over winter to accomplish the goal. 5. Mix it up: Being creative with your training can help over winter. If you normally run outside try some spin classes or be part of an indoor netball team. If training in the afternoon is getting too tough because all you want to do is go home, then try training first thing in the morning or lunchtime. If you're stuck in a rut then training is going to feel even more daunting over winter. Add some spice to your training. 6. Deal with it: If you're serious about getting fit and healthy then over winter you just need to 'deal with it'. Instead of complaining about the rain and wind, embrace it and focus on all the good things you are doing. The great Peter Snell was quoted as saying "theres a certain satisfaction in knowing youre out there training when others arent". Let's make this your most productive winter ever. EXERCISE OF THE MONTH One of the things I encourage all clients to do is exercise with proper form. Unfortunately every day I see people doing exercises with bad technique. Two of the exercises I regularly seen being performed with bad technique is front pull downs and prone holds. In the past I have written about these two exercises but I thought it may be time to remind you all again about the proper technique. Front Pull Down Sit down on a pull down machine with a wide bar attached to the top pulley. Make sure you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Grab the bar with the palms facing forward using the prescribed grip. Note on grips: for a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are just about fully extended and the lats are fully stretched. Inhale during this portion of the movement. Prone Hold

Get into a prone position on the floor, supporting your weight on your toes and forearms. Your arms are bent and elbows are directly below the shoulder. Sometimes people have their hands clasped together - I like them to be out straight. Keep your body straight at all times. Head should be in line with back. Glutes should be tight and core should be tight (think pulling your bellybutton into your spine) and hold this position as long as possible. Do not allow yourself to raise your hips or let your hips sag down (thus putting pressure on your lower back).

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RECIPE OF THE MONTH

QUOTE OF THE MONTH I saw this and I had to share.

Last month it was all about Salmon so this week I thought I would share a recipe that uses chicken but also uses lentils and spinach. Chicken, Lentil and Spinach Pasta Preparation and cooking time: 35 minutes Ingredients 2 teaspoons olive oil 1 small brown onion finely chopped 2 cloves garlic, crushed 150 gm lean minced chicken cup red lentils 2 cups salt reduced chicken stock cup water 2 tablespoons tomato paste 250 gm baby spinach leaves 300 gm shell pasta Nutrition per serve Kj: Kcal: Total fat: Carbohydrate: Protein: Low GI BABY SWEEPSTAKE As I mentioned earlier, on 15 July (two weeks time!) we are due to have our first wee bubba so bearing this in mind, lets run a sweepstake! We know its a boy... so send me an email with what day you think he will be born and his weight - the closest person will receive two tickets to the movies of your choice. Good luck! REFER A FRIEND Do you know someone who wants to improve their health and wellbeing and would be interested in receiving my monthly newsletter? If so, contact me on fitnessideas@hotmail.com with their contact details. Or if you do not wish to receive this newsletter, please contact me by email. See you all next month. Shaun 021 383 589

1777 423 4.6 gm (saturated fat 0.9 gm) 65 gm 26 gm

Instructions Heat oil in a medium saucepan and cook onion and garlic, stirring until onion softens. Add the chicken and cook, stirring until browned. Stir in lentils and stock, the water and paste and then bring to the boil. Reduce heat and simmer, uncovered for about 10 minutes or until lentils are tender. Add spinach and stir until wilted. Meanwhile cook pasta in large saucepan of boiling water until tender then drain. Combine the pasta and chicken sauce in large bowl. Serves 4.

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Paul Ifill's Elite Health and Nutrition

For all Fitness Ideas clients and newsletter subscribers, mention my name when you place an order and you will receive a 10% discount. Hi, my name is Paul Ifill. I would like to thank you for visiting my page. I am a professional footballer for the Wellington Phoenix FC in the Hyundai ALeague. I have been playing professionally for 14 years and been fortunate enough to have appeared in the English Premier League for Sheffield Utd, the FA Cup final in 2004 for Milwall V Man Utd, which led to a place in the Europa League. After struggling to maintain my weight throughout most of my career and trying numerous FAD diets, I am pleased to be able to tell you that I believe I have found the answer! I have worked with many different nutritionists and fitness coaches throughout my career and have been able to bring all this information together to share with you and help you achieve your goals! It really is as simple as exercising, maintaining a healthy, balanced diet and using the correct supplements. I have discovered the brands Nutriway, Fuel Factor and XS Energy, which have played a key part in getting me back to full fitness. I feel I am in better shape, both physically and mentally, than I ever have been at any other point in my career. I will aim to keep you up to date with all the latest product information and my personal preferences. If you have any questions regarding the products please do not hesitate to contact me on: elitehealthandnutrition@gmail.com *Nutriway *Fuel Factor *XS Energy

If you would like to buy any of the products featured in the above ranges, please contact me elitehealthandnutrition@gmail.com or alternatively you can purchase them via PayPal on my Facebook page. http://www.facebook.com/elitehealthandnutrition http://www.twitter.com/EliteHealthNut http://www.youtube.com/EliteHealthNut

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