Latest Fit News

Tips from our Trainers

 Naomi G

The Glycemic Index- (otherwise known as the G.I) is a measurement of the effect carbohydrates have on blood sugar levels. It is measured on a scale of 1-100. A food which rapidly affects our blood sugar levels is known as a high G.I food (>70), they give quick burst of energy and are effective at quickly replenishing blood glucose after intensive exercise. A food that has a slower effect on blood sugar levels is known as low G.I food; they break down slowly in the body and release glucose into the blood at a steadier pace. Our diet should contain mainly low (<55) to medium (<70) G.I foods to balance blood sugar levels, sustain energy throughout the day and to keep us feeling full (low G>I foods are usually high in fibre too). Some low G.I foods include; apples, bananas, sweet potato, all green vegetables, legumes, whole-grains such as rye, oat and barley, whole-grain breads and dairy products. Try and include some of these foods in your diet everyday!

 

 Dan D

Hi guys,

Second installment of our foam roller series. This week we are rolling out our calf muscles. The rear of lower leg consists mainly of two muscles 1) soleus and 2) the gastrocnemius. The soleus is the lower muscle that people sometimes link to the Achilles tendon and the gastrocnemius is the main bulk of the lower leg. These 2 muscles can become tight  in many situations however it is mainly due to a continual raising of the heel. Wearing high heels all day or just increasing your running intensity can cause tightness. With the roller at the base of the lower leg, start to roll slowly back towards the knee, pausing on any spot that provides discomfort. Once you have been able to roll all the way to behind the knee pain free, rotate your foot inwards and continue to roll the calf from a different angle. This is the same for when you rotate your foot outwards as well. I believe, by rolling out your lower legs, it will help to prevent injuries such as plantar fasciitis and may even assist with shin splints.

Happy rolling until next time

Dan 

 

 Ben M

Pilates “Clam” exercise

Works the buttocks – Gluteus medius

To perform this exercise correctly:

•   Lie on your side with your knees bent, arm extended long underneath the head, head relaxed on the arm.  Keep your feet in line with the body and your knees in front of the body. Concentrate on having your top hip rolled forward slightly.
•   Exhale, squeeze the top buttock and slowly raise the top knee up towards the ceiling, keeping feet together.
•   Inhale and bring the knees back together.
•   Concentrate on having the pelvis rolled forward slightly, and only raise the knee as high as you can without the hip rolling back.


Once you perfect the Clam, there are many modifications to make this exercise more challenging.

Tom M

Running free...

Over the past  year or so I have been transforming. I have let the dust settle on the old pushy and have worn my way through a many good pair of shoes. It has been a great journey so far. It has taught me a couple of things along the way... Starting to run hurts your ego, running has no freewheeling (in other words you still have to run downhill), the runners high is a lot shorter than I thought it would be, running hurts (a lot), and finally running is the most freeing, peaceful sport I have ever done, which has allowed me to meet and become friends with some amazing people.

I cant explain why running up a hill is peaceful, in reality it should be quite the opposite considering every muscle in your body hurts and every breath you have to work for; but some reason it is. I love the fact you can just slip on some shoes and go. It is so simple.

 

Here are some tips to get into running...

Leave the ego at home, people will pass you that's just life and instead of giving up use it to drive you to train harder and smarter.

Keep it simple, leave all the ipods, watches and heart rate monitors at home and just run (this is the freeing part).

Train smart, give your body time to adapt and recover.

Train hard, you have to put in the effort to get results.

Smile, just because.

Join us in growing a Mo Bro!

 Click on the image to support our team, or join our team.

Dont forget to enter the Mousdash Run around Mt Coot-Tha

The Boys Try their hand at  a Triathlon 

Regular Fit Kickers Sean Boyle and  James Goonan competed in the Straddie Salute Triathlon put on by Weekend Warriors. The event consisted of a 600 metre swim, 18km cycle and 8km run. James has done a little review of the event ...

Despite the storms the day before, the day of the event had beautiful weather. The swim was just off Home beach with low surf and quite shallow water, which made walking some of the “swim” possible. The following ride was 70% sealed road across the island with the remainder through sandy trails that were a little boggy and hard going at points. The 8km run cut across the top of the island and followed the coast back to the start line. The run was absolutely beautiful with great coastal views for the majority of the run.

At the event we also bumped into off road triathlon expert and PCYC trainer Ben Madden who managed to beat both of us quite soundly with a placement of 6th overall at a time of 1:25:05. Sean achieved 53rd overall with 1:37:56 and I claimed 3rd between us and 69th overall at 1:42:24. Out of a field of 175 I was pleased with my result, although I feel a little more training is in order to aspire to the performance that Ben put on. The swim was definitely my downfall, however the ride and run went brilliantly. Personally I’d like to attribute this to the many weekend runs that Tom has organised over the previous months, along with a mountain bike ride or two. The sprints and running at the start of the Fit Kick classes also gave me the extra power I needed to get up some of the climbs on the running leg.

Overall I thoroughly enjoyed the event and highly recommend anyone who was thinking of doing it next year. It was a great beginner triathlon which I intend on participating in again next year. I’d like to thank Tom for all the indirect triathlon training he has given us.

The Fit2Excel Team would like to Congratulate you both for having a go at your first triathlon and representing the PCYC in your T Shirts. Congratulations to Ben for your fantastic result. 

 

Stay fit,

The Fit2Excel Team.

Great Effort Team- Bridge to Brisbane!

Congratulations to everyone who was involved in the Bridge to Brisbane run, fantastic work!!

To have a look at the Bridge to Brisbane results, click here.           

                                                                    

Tips from our Trainers

Nutrition

Naomi Gosseling

Protein! Protein! Protein!

Protein is one of the essential nutrients our body requires for such functions as; hormone production, building and repairing muscle tissue and the production of red blood cells. Protein is talked about widely, particularly in regards to exercise. With lots of different theories on when to eat it, how much to eat and what types we should eat. When you first hear the word "protein" many people instantly think meat or a big piece of steak! Whilst meat is a very good source of protein, you can still acquire all the protein you need from plant sources. Protein is made up of building blocks called amino acids, our body can make many of these amino acids by itself, however there are 9 essential amino acids that the body can not make and we need to get them from our diet. Animal products contain all 9 essential amino acids and are called 'complete proteins'. Plant proteins such as grains, nuts, seeds, legumes, lentils, vegetables do not contain all 9 essential amino acids and are called 'incomplete proteins', however they can be combined together to make a 'complete protein'.

Combining them in meals will ensure you are consuming a complete protein. Some examples included:

The combinations are endless and can add variety to a typical meat and

three veg meal, without losing out the protein factor. Below is a recipe for one of my favourite easy vegetarian meals.

Mexican Beans with Rice

Ingredients

Method

Serve with cooked brown rice, coriander, avocado and yoghurt. The

bean mix also goes really well in tacos and enchiladas.

 

The use of Foam Rollers as a recovery tool

Dan Darcy

*Improved quality of movement

I have found that using a foam roller during my everyday training 10 minutes prior and after a session is very beneficial to allow me to back up sessions and remain injury free. The roll out below is based on a muscle called piriformis. I believe piriformis to be an injury in disguise. It controls the inward rotation of the leg, leading to tracking issues while running if tight.

 

 

Pilates Move: Pelvic Curl

This exercise works the buttock muscles, and the abdominal muscles to stabilise and control the hips and spine.To perform this exercise correctly:

*Exhale to roll back down, one vertebra at a time Once you perfect the perfect pelvic curl, there are many modifications to make this exercise more challenging

 

            

CONGRATULATIONS TOM!

Lang Park PCYC would like to say a GIANT thank you to both Tom and everyone who donated not only their money but also their time to help raise $2270 dollars for the youth programs offered within our club. Without such dedication we would not be able to offer such diverse and beneficial programs.

To read about about Tom's amazing completion of a 24hr run, click here.

A note from Tom; A journey of a thousand or so steps.

It was a small idea which flew in one ear and didn't come out. Originally I thought how many times can one run the Kokoda Track at Mount Cooth-tha? My next thought, well let's find out.   I decided the up and down might get a little boring so a loop was devised to offer some variation ha-ha not really. 108km later it was job done, I have thanked everyone already but I would like to mention it again. I had a large number of support runners of all abilities who helped me around the course at all hours of the night and day. Some saw me at my weakest and with their great support pulled me up and helped me finish, so thank you to each and every one of you for enjoying the run with me. I also had support from people just visiting and bringing food along, it was the best feeling coming to the top of the hill to see a friendly face cheering me on and handing out food.

My other support came from 2 different groups; those who donated to an organisation I firmly support and an organisation I proudly work for. I see first hand the benefits that our local PCYC's do, they often go unseen into areas where they are needed. I know the Lang Park PCYC is starting to reach out more and more into other in-need youth groups.Your support in not only donations but the use of our classes and services goes a long way into providing these services, so again thank you. My other form of support was my family- thank you to my beautiful wife for all of your support, from running around organising me to one of  the best massage in the world, when I didn't think my knee was going to ever bend again.

It was my first fathers day so it was an amazing experience to do my final lap with my son Henry on my back. As I worked my backside off and he slept soundly up the last climb it was very special to have him with me as we crossed through a toilet paper finish line to an embracing hug from Nadine and surrounded by some very special people! My goal was to reach 120-140km which I got close to at 108km but all things considered I was very happy to reach this distance.

I have been asked... Why? Here is my answer, I tell people all of the time that you must choose goals which are scary, goals that seem impossible and goals that make you doubt yourself. So really I am just living what I teach.I hope you all aim to do something outside your own beliefs before the year is up.

          

Introducing our new classes:

          

 

A little note from Michael

________________________________________________________

PAST FIT NEWS

100km Oxfam Trailwalker

"SLOW DOWN TOM"

Monique Roberts: Team insight
 
Give Tom an inch and he'll take you 100kms!

Here is a tip for those of you who know Tom. If you are doing a hover or some other exercise and making idle conversation to distract you from the pain, don't ask Tom if he thinks you could walk 100 km unless you are prepared to follow through. Within five minutes Tom was all fired up about the Oxfam Trailwalker and we had a team organised. Five days later we were registered and now, 6months on I have done things I never thought possible.

I brought hiking shoes instead of Jimmy Choos. I get up voluntarily before 6am on a weekend to go hiking. I wear a torch on my head. I now do leg presses and dead lifts. I have been covered in mud and leeches. I have been on more than 40 training hikes, covering 500kms with the longest and hardest so far being 62.5km in 14 hours on 28th May. Most importantly, I have (unexpectedly) grown to really love the hiking and am perversely looking forward to this ridiculous 100km walk.

Tom has been completely amazing. He has developed a comprehensive training plan- from hiking, weights and balance activities: all designed to have me in peak fitness and ready to go on 17th June. He has the gift of patience and is unfailingly supportive, even when it took me what felt like a week to walk down the very steep Kokoda Trail at Mt Coot-tha for the first time. He only laughed after I fell down three times in a row, like someone in a Laurel and Hardy movie.

When I first met Tom in 2010, he wanted me to have a goal for my training. I have never been much for fitness goals and my standard line has always been that my goal is to be healthy. Now, after the experience of training for Oxfam with Tom (and Henry, Niki, Kate, Paul, Sujata, Frankie & George), I have joined the cult of Tom- I wear icebreakers, have two pairs of Salomon shoes and I have already started thinking about my next fitness goal.

If you would like to show your support by donating, simply click on this link and follow the payment instructions. Every dollar is greatly appreciated and your support is extremely valued! Also if you are participating in this event please feel free to share your experience with us, as we love hearing about what our members have been up to.

*Volunteers are always wanted! Why not come along and support the team while helping out the community. For more information on volunteering check out The Oxfam Trailwalker website.

                                                         

Need help beating the Winter Bulge why not try these wonderful, healthy recipes.

Brown Rice and Harissa Roasted Vegetables (serves 2-3)                                              

Ingredients:
1 cup medium grain brown rice- rinsed
1 medium red capsicum- chopped
1 medium yellow capsicum- chopped
1/2 small orange sweet potato
2 small zucchini- halved & chopped
2 baby eggplant- halved & chopped
1 Tsp harissa
1/4 cup extra virgin olive oil
2 tsp finely grated lemon rind
2 Tsp lemon juice
1 Tsp chopped fresh oregano leaves
a few fresh oregano leaves- to use at serving

Method:

• Preheat oven to 220 Celsius.  Cook rice in a large saucepan of boiling, salted water according to pack instructions.                
• Meanwhile place capsicum, potato, zucchini, eggplant, harissa and 1 Tsp oil in a roasting pan. Toss to combine and then roast for 20mins or until vegetables are tender.
• Place rice, capsicum mixture, remaining oil, lemon rind, lemon juice and oregano in a large bowl. Season with a little salt and pepper.
• Toss to combine, top with fresh oregano leaves. Serve.

*If Harissa is unavailable, toss vegetables with 1/2 tsp dried chilli flakes or 1 finely chopped long chilli.
*General rule for rice is 1 cup rice = 2 cups water.

Kangaroo Steaks with Green Vegetables & Roasted Tomatoes (serves 4)                                               

Ingredients:
650g Kangaroo fillet
1/4 cup olive oil -plus 2Tsp extra
1 Tsp dried basil
2 large garlic gloves- sliced
300g baby truss tomatoes
Green vegetables- bok choy, brocollini and baby spinach

Method:

• Cut fillet diagonally into roughly 6cm long - 15mm thick steaks. Place in a shallow bowl. Combine oil with basil and garlic and season with pepper. Pour mixture over steaks. Cover and leave to marinate for at least 30mins.
• Heat extra oil in a large frying pan on low. Cook garlic for 1 minute, until just golden and fragrant. Remove from pan and set aside. Put vegetables on to steam.
• Increase the temperature to medium-high. Add tomatoes and cook for 3-5 minutes, until they start to soften. Remove from pan and set aside. Lift steaks from marinade and allow to drain.
• Increase temperature to high. Season steaks with a little salt and cook in batches for roughly 2 minutes each side, until browned. Serve with steamed vegetables, roasted tomatoes and scatter with garlic.

Pea and Ham Soup (serves 4)                                                                                

Ingredients:
250g green split peas
100g speck
1 smoked ham hock
250g leeks- thinly sliced
2 medium potatoes- peeled and cut into roughly 1cm cubes
250g celeriac- peeled and cut into roughly 1cm cubes
1 medium carrot- peeled and cut into roughly 1cm cubes
1/3 cup coarsely chopped parsley
500g fresh peas in pod- shelled OR 200g frozen peas

Method:

• Place split peas in a pan with 2L (8 cups) water. Add speck, ham hock and a little salt. Slowly bring to a boil. Skim impurities from surface, then reduce heat to a very low simmer for 1.5-2hrs, or until peas are quite mushy.
• Add leeks, potatoes, celeriac, carrot and parsley then season to taste. Simmer 30 minutes or until all vegetables are tender, stirring occasionally to prevent split peas from sticking to pan. Add fresh peas (if using fresh) for last 10 minutes of cooking.
• Remove speck and hock from pan. Cut speck into bite sized pieces, remove meat from hock and cut into bite sized pieces. Stir both into soup, together with frozen peas (if using instead of fresh). Simmer for 10 minutes then serve.

Take a look at what its like to be a trainer with Fit2Excel - Here is a little insight into the training our trainers go through before competing.

Daniel Darcy


Smile, train hard and live life!!

Looking for a new and natural way to beat the Winter Blues, why not try out some of these great ideas!

Lang Park PCYC is now on Facebook!!

Keep up with all the latest martial arts, boxing, tiny tots, fitness and community news. We will also keep you up to date with club closures due to the football.


*Boxing Glove Inners for sale*

Lang Park PCYC is now selling Boxing Glove Inners. We will no longer be able to supply spares during classes. You are able to purchase them from reception, located on Level 3 at a cost of $3.50 per pair.


News

Fit & Fabulous for Spring!!

BRIDGE TO BRISBANE

 

INTRODUCING OUR NEW TRAINERS

END OF YEAR CLOSURE

FIT NEWS

Client of the month Darren was the winner of the month Darren has been training hard lately  to build up muscle. Darren has been working with Daniel Ellison AKA Dan The Man. It was when Dan was away on holidays that I had the chance to train Darren again it had been 2 years since I had last trained him and it was great to see his transformation. Darren has been very consistent with his training always there and always keen to train hard. He has taken steps to improve his eating and the results speak for themselves. Well done Darren you should be very proud of yourself, as we are.


Lang Park PCYC and Fit To Excel Join Forces

Well Fit To Excel has some very exciting news. We have joined forces with the Lang Park PCYC in order to streamline our services and to offer you and the Lang Park PCYC community more classes.

Over the next few months new classes will be on offer starting with Monday Morning Spin with the main man Ben. The First class will be starting on the 6th April at 6am!

Fit To Excels New Logo


With the help of Ken who trains with his fiance Lauren in the Kickboxing class we now have a new logo. He very kindly offered to help us design something new. Thanks heaps guys.

Fit Camp

Fit Camp is well and truly underway with all the familiar faces there plus some new ones so welcome to all those who have recently joint us.

Thomas is off and Racing

Over the last 6 or so months, Thomas has been training hard to compete in the Speights Coast To Coast in New Zealand. It is a multi sport race which crosses the south island from the West coast to the East. The event starts with a 3km run followed by a 56km road cycle, into a 33km mountain run then its a 15km road cycle, into a 68km kayak with a final 70km road cycle. Thomas raced with his cousin this year and hopes to complete it on his own next year.

Nadine helped as support crew over there...poor her. The lead up to the race went well as the sun was shining (often not the case on the NZ West Coast) but the weather forecast said otherwise with heavy rain due to arrive on Thursday night. We received an update that the off road mountain run may be changed to a road run (not so exciting).  Thursday night came and so did the rain. At race briefing we were told that the run would go ahead but the final decision would be made Friday morning. I sung myself to sleep with the tune rain rain go away come again some other day. I awoke at 4.00am to a gentle drizzle. As my cousin packed himself into the car with his bike it was time to get nervous. We knew we were both strong and ready to race but I still needed numerous trips to loo to have a "nervous one".

As we crossed the river the flow was still low so I knew the run was going ahead. As we parked the car numerous other cars pulled up beside us. Team supporters got out in pink pajamas, spider man suits and all sorts of weird and wonderful outfits. Asking them what the deal was they were quick to reply that the transition areas are simply mayhem and it makes it easy for the athletes to see us. He wasn't wrong. As the first riders came in it was crazy. The announcer said there was a bunch of around 200 riders coming in with a couple just off the front. I crossed my fingers and hoped William (my cousin) was in the couple off the front. He was! He quickly removed his race bib and transponder and our support crew grabbed his bike and loaded my pack on my back and the race was on. As I quickly ran over the paddocks trying to settle myself into my run with a big adventure ahead, I realized I was running a 4min kms which for me is little quick to last the distance over this terrain, but hey I felt good and as soon as I dropped off the paddocks into the river bed I was met by a beautifully freezing river. The rocks were still wet from the rain but I seemed to be moving ok across them. I knew at this stage I was carrying to much water and the bag was a little heavy so I tried to drain some of the water. As I made my way across the next river crossing I seemed to pass a couple of people easily. The next river crossing appeared, and I entered a little fast, slipping and crashing down hard on my knee. Getting up and moving was tough so staggered out of the river. Luckily the river was like an ice pack. It definitely made me a little more cautious throughout the rivers. I joined a group of runners who were setting a good pace so I ran with them and as we came to a crossing I remembered the advice someone gave me on a previous practice run, 'go left, everyone will go right but go left ', so I did it and it seemed the wrong thing as it seemed slow going but sure enough I popped out ahead of the group. We started to get into the boulders now, this is where I appreciate how fit some people really are. It is tough climbing over boulders one after another and crossing the river time after time. You could see the experience others had, racing up the side everyone else wasn't on and making up a great deal of time. As I approached the top of the run at 1100meters I was looking forward to the decent but I was at my limit. I have never faced such a challenge! I could barely run, it was so frustrating! The mind was telling the body it could do it, but it just couldn't! So with some massive willpower I stepped onto the boardwalk at the top and started my decent. It wasn't all that great, my legs hurt like no tomorrow, cramps were on the verge so again the mind games started. However the will to finish was so strong as I climbed the steep hills and just focused on moving forward along the muddy tracks covered in tree roots. I finally reached the final river bed and I had been told in no short story that this is horrible, so you can imagine how much I was looking forward to it. The rocks went straight through my shoes and up my legs and the river bed went into the distance as far as I could see, it was a matter of one foot in front of the other. As we exited the river bed to run along a river bank I was able to pick up the pace feeling absolutely shattered. I was still able to set a good pace holding off some other runners. I crossed the train track and down onto the riverbank again, tripping over the rocks but this time I could see the finish and a few people scattered along the riverbed. As I got closer there was a great swell of people, including my family cheering me on, a last little trip to finish it off . Up off the river bank and down the finish chute only to collapse as the beer was handed to me with a good on ya mate! JOB DONE for day 1. The single most challenging day of my sporting life.

I have learnt a little for next year and I have a great respect for the fast runners of this track.
Over the evening we were informed that due to bad weather the kayak section was being moved to another river in Christchurch. Every kayakers worst nightmare. In comparison this river was a rather boring, slow flowing river that gently makes it way around the city its a slower river that requires a lot of energy to keep moving. The course was therefore changed so I had that pleasure of riding out through the pass into the Christchurch Plains. Mix these hills with the strong wind and it was a day of pain. I had beautiful tail wind to start with and it was pouring with rain but there was sunshine ahead! We had been set off in bunches of 10, 1min apart, in numerical order so there were plenty of people to catch and pass. I felt some of the hills were mean, and as you crossed the top and rode into a screaming head wind, it was a tough day in the office. Needless to say I was very pleased to hand the race bib over to Will who biked, kayaked and biked like a legend and we crossed the line 2nd in our category (family) and 16th in the teams event. Not bad for a couple of first timers!

Now here it is, I am planning on doing it solo next year and if anyone is interested in having a go, let me know. It is possible for anyone to do it as a challenge, or as a race.
Finally thank you to William my team mate, our support crew Nadine, Dad, Andrew and Shannon, all the family who came to watch and cheer and all of the friends and clients who supported and encouraged me. Thank you for all your congratulations.


Train Hard Reap The Benefits


Ben Remains #1

Ben is currently series leader in the TRE-X series. After three races Ben has placed 1st, 2nd and 3rd in each of the races.  The championship race is coming up on March 14.  Check this link to learn a little more about the racing..note Ben in it at the 5min and 7min mark. Go Ben!
http://www.youtube.com/user/In2Adventure1#p/u/0/YSrd9G3Qg7A




Hi There

    

The Fit2Excel Mountain Bike Race Team have been hitting up the races around Brisbane lately with great results in the our first 3 races. We have so far had at least 1 member on the podium at each race which is great. Craig Shepperson has been riding unbelievably well and is looking very hopeful at winning the overall series. As a team we have had some brilliant racing at the Merida 24 Hour Race a couple of weeks ago. It was a team effort with each of us having to dig deep and then deeper again as the race really hotted up after 20 hours of racing. There were only seconds between us and the third place getters Chain Reaction and Red Back Cycles. It was very intense racing which made our day. I would like to say thank you to the boys Shane, Craig and Johnno  for a great weekend and also to Nadine and Bec for keeping us boys fed, warm, racing on time and awake!

Check out The Fit To Excel Blog for more photos.

JUNE SPECIAL

30min Body Spanner release for only $24.95
(930am-4pm Monday to Thursday only)
0415 221 853 or 3367 8076

REFERRAL WINNER!!

Congratulations Natalie Banney you are the lucky winner of our February/March Referral Competition! Thanks to you someone else's health has changed for the better, you are an inspiration to them and to us.

For those of you who haven't caught on yet to the fact that you can actually win prizes by referring a friend/family member/work colleague/or absolute stranger during our referral competition, here's what you can do.

Simply refer a friend to Fit To Excel and go in the draw to win. The more friends you refer the more chances you have!
Email us their contact details and let them know we will be in touch (cold calling isn't fun).
As they are a friend they will receive a 5% discount on their first package.
PLUS... When your friend gets going you will also receive 5% discount on your next package! 
TO ENTER,  Contact Us and let us know their Name, Email Address and Phone Number

IS YOUR HEART RATE STOPPING YOU FROM ACHIEVING YOUR GOALS?

THE GO GETTER OF THE MONTH

And the Winner is...... Barry Lonergan Congratulations! The team at Fit To Excel has voted. You are our No. 1 go getter this month.
Barry has lost a whopping 17kg recently following a weight loss program and weekly personal training.

Just a reminder about how our "go getter" reward system works. Each month we will be rewarding those who have put their heads down and worked their bums off to achieve their goals be it a big or a little one. It is awarded to the person we believe put the most effort in. Free T-Shirt and Towel coming your way Barry!

IS CLUTTER HOARDING MAKING YOU FAT?

Are you carrying some excess body fat despite your efforts to follow a healthy exercise and nutrition regime? There might be a secret culprit living in your home that's conspiring to keeping you fat, and it's not your significant other. Clutter Hoarding may be keeping you fat. Australia's own Peter Walsh best describes this in his book "Does This Clutter Make My Butt Look Fat?".

There is a significant correlation between hoarding and fat. People who allow clutter to overcome their lives often allow fat to accumulate on their bodies. But why? Clutter and fat are both underlying symptoms of unresolved emotional issues. Think about it and feel if this makes any sense to you. There is a reason why your house is getting more cluttered and that you've put on more weight. When did it begin? What was happening in your life? What changed? While you don't need to work out the underlying emotional reasons right now, you can start some small changes today. I recently questioned a female client who worked part-time at a job, also worked with private clients in her spare time, was a full-time mum, wife and domestic goddess who was feeling 'stuck' in her weight loss journey. I asked her if in each room of her house did she have any clutter. She responded that while the house was 'clean' that her cupboards and draws were in fact cluttered. I later then discovered that the kitchen utensils draw, the lounge room and bedroom all had items of 'clutter' that had some emotional attachment to them, yet when I asked if she used or wore the item, the answer was no. Does this sound familiar? We often clutter and hoard items out of emotion, to hold memories or out of guilt. Having clutter in your life at home or work gives you feelings of depression, low level of concentration and attention to tasks, new projects are hard to get started, energy draining, feelings of being overwhelmed and more.

Organisation Guru Peter Walsh has discovered that when people clear the 'stuff' out of their homes and office, they have a flow on affect in their relationships, in their motivation and their focus and very often in a clear and more organised house they make healthier eating choices and the weight drops off.

Here are a few building blocks to help you lose the clutter and weight:

1. Picture your "ideal" you. What do you want from your life? How do you want to see yourself? What kind of person do you want to be? What kind of house do you want to live in?
2. Tackle your food emotions. When are you most likely to eat something bad? When your sad? When you've had a run in with your boss? When you've had an argument with your partner/kids/friend/co-worker? What are the things that spark you to go overboard? You must addres these now.
3. Evaluate your home. Nobody can make healthy choices in a cluttered and disfunctional space. Before you look at the food, calories and meal plans, look at your home. Does it help you to create the life you want? Does it motivate and inspire you and give you peace and calm?

So here's a little bit of homework for you. Choose 1 room (any room in the house) and look at what you are storing in your cupboards, draws, on the floor, on the desk, on the bed etc and throw out everything that you have not touched/used/worn in the last 12 months! You must then separate those items into 2 boxes - DONATE & THROW AWAY. See if you're holding on any emotional attachment to things! Remember how you're feeling when you get rid of a box or two. Are you feeling inspired and thinner yet? Best of luck!

THE NEW FIT TO EXCEL TEAM CYCLING/MOUNTAIN BIKE KIT

The first Fit To Excel Cycling Kit has been delivered and distributed and we are now taking orders for the second delivery.

The Kits are made of the very best material and the quality is excellent. We have deigned the Kit to be visible on the race track and on the roads for training as well as look good. Please contact us asap to find out your size. The Cost is $120 for the Top, $160 for the bib shorts and $260 for the set. They come in male and female sizing. We would like to take this opportunity to thank the team sponsors ENVIRO SMRT DATA#3 CYCLING SCIENCE
 

FIT TIP #4

Fit Tip #1 was to set your goals.
Fit Tip #2 stop procrastinating and start doing TODAY!
Fit Tip #3 is to get excited
Fit Tip #4 Success breeds success!

Surround yourself with like minded people who care for their own health. They will help support and encourage you. Befriend people who are fit and healthy as they are more positive, goal orientated and successful in their lives and it will rub off on you!

TRIGGER POINT MUSCLE RELEASE

Have lower back pain? Sore calves and hamstrings? Tight ITB and gluts? Poor flexibility? Fit To Excel are the proud users and distributors of a fantastic physiotherapy tool called the SMRT Body Spanner.

SMRT utilises a majority of the basic principles of injury rehabilitation and sports conditioning including; trigger point release and soft tissue massage, joint and nerve mobilisation, stretching as well as resistence and core strengthening.

Check out their website www.bodyspanner.com and contact us for a trigger point release appointment f for only $24.95!!! (See June Special Offer).

BIKEOLOGY UPDATE

Well it’s been an exciting start to the cross country and downhill 09 Sunshine series.

We have all been in training with the help of Tom and Nadine and the rest of the Fit to Excel staff and the results talk for themselves, even at this early stage of the series. The downhill calendar started off at the 08 Queensland State Championships track and what a weekend it turned out to be. The excitement started...Read more.

UPCOMING EVENTS

Fit To Excel - Paint Ball

When:    July
Time:     TBA
Where to meet:    Blacksoil or Keperra or Samford

We have given you quite a few weeks notice of this event because it's first in best dressed! We have 20 free entry tickets up for grabs to join us for a session of paintball action! Your free entry ticket entitles you to:

• full session of paintball action
• free equipment hire (full head protection and full body armour)
• free latest semi automatic paintball gun
• public liability insurance
• access to the best paintball centres in Australia

Paint Ball however is not for the faint hearted. If you are serious about getting some revenge on your trainers then the costs involved as stipulated by IPG (International Paintball Group) are as follows:
*Paintballs are not included in the VIP ticket. The first 200 paintballs are $50.
*It is up to each player to decide how many paintballs they will use in a day. Approx. $20 per 100 paintballs or $18 per 100 paintballs in bulk (1000 paintballs). It's entirely up to you.

For some of us at Fit To Excel, this is our first experience at paintballing but we're ready to take you all on! If you are interested in getting creamed, you must contact us to reserve your spot. Once we have the 20 participants, we will choose a date that suits everyone. We are hoping this will take place in July. Be quick!

HARDEN UP TEES & TANKS

If you are still interested or haven't yet grabbed your "Harden Up" T-Shirt or Tank, we still have a few up for grabs. Brand new 'inspiring' t-shirts and tanks will be available within a month or two. Please contact Nadine to purchase your workout shirt today on 3367 8076.

T-Shirts $15.00
Tanks $18.00



Have a great month see you in "The Cubby House "
Lets have a massive one!
Love The Team.

WIN 4 PERSONAL TRAINING SESSIONS OR 4 WEEKS OF BOOT CAMP

Thank you to all those who have referred your friends and family to us. It is a great privilege to help them as it is you, so thank you. To show our appreciation we want to give you a gift back for your referral, so for the months of February and March we have set up a competition.

Simply refer a friend to Fit To Excel and go in the draw to win. The more friends you refer the more chances you have!
Email us their contact details and let them know we will be in touch (cold calling isn't fun).
As they are a friend they will receive a 5% discount on their first package.
BUT WAIT THERE IS MORE... When your friend gets going you will also receive 5% discount on your next package! 
To enter, email their Name, Email Address and Phone Number to train@fit2excel.com.au

IT TAKES HOW LONG YOU ASK?

*Calculated from Food Standards Australia New Zealand food composition tables, based on average energy expenditure for a 70kg, 40-year-old male.

THE GO GETTER OF THE MONTH

This is a little reward we have set up and will run each month to reward those who have put their heads down and worked their bums off to achieve their goals be it a big or a little one. It is awarded to the person we believe put the most effort in. We will be printing up some exclusive T-Shirts which will be rewarded to those who have won and you can sign your name onto the Go Getters Board of Fame. The first Go Getter will be drawn next month.

THE NEW FIT TO EXCEL TEAM CYCLING/MOUNTAIN BIKE KIT

The Fit To Excel Mountain Bike Team is almost ready to take stage with our first race on the 18th and 19th of April. Its a nice race consisting of 24 hours of pure fun and enjoyment. That's right we are racing as a four man team for 24 hours non stop! As a Team needs to look good and dress as a team we have had some Kits designed and will be ordered this week. So if you would like a Cycling Kit for yourself, your partner or a good buddy be quick we are taking orders this week and they must be in by Wednesday the 11th of March.

The Kits are made of the very best material and the quality is excellent. We have deigned the Kit to be visible on the race track and on the roads for training as well as look good. Please contact us asap to find out your size. The Cost is $110 for the Top, $120 for the bib shorts and $199 for the set. They come in male and female sizing and will be delivered by 16th April.
We would like to take this opportunity to thank the team sponsors ENVIRO, SMRT(Body Spanner) and Cycling Science. We may have some other sponsors coming on board in the near future which we are excited about.

FIT TIP #3

Fit Tip #1 was to set your goals.
Fit Tip #2 stop procrastinating and start doing TODAY!
Fit Tip #3 is to get excited

Bring it on I say! Find something you love to do. If running on the treadmill isn't your thing then why do it? Find something else like joining a team sport or activity, go to the beach, walk a dog, do a spin class, try surfing, go mountain biking or join our boot camp. Your options are endless. The trick is to keep trying new activities until you find something you really enjoy. Some love putting on great music and going for it on the treadmill while others loath it, so if that's the case why do it? Exercise is all about moving. But how motivated you are going to be if you loath something? It's like trying to motivate yourself into eating fish eyes, under the right amount of pressure you may do it but it doesn't compare to eating your favorite meal. Which one are you going to move faster for? We've had the pleasure of meeting clients who found an activity they can get really motivated about and enjoy and funnily enough their reaping the results today! The more motivated you are, the better the results....so get excited today!

FIT TO EXCEL - SEMI PROS TEAM

Fit To Excel have entered into the Lang Park PCYC Corparate Basketball Competition. It is a given that we have already won as we are starring some of the finest players known by mankind... Nicci Heath "STIRRER", Peter Falcongreen "FALCON", Gene Miles "B105" Harry Siddins "3 POINTER HARRY", Sean Walch, "RIBS", Aaron Lukritz "The INTERCEPTOR", Nadine McPhail "The SWEET ASSASSIN" and Tom McPhail "CAPTAIN ACTION" . There is room for 2 more players (male and female), you must believe you are semi pro whether you are or not (anyone is welcome I cant even pass a ball) FOR MORE INFO tom@fit2excel.com.au.

TRAINING FOR AN ENDURANCE RACE

Often when thinking about Endurance Training we think of long hours training. This is a massive misconception and often results in a negative result for the athlete. Over training is often a result of too much workload in the athletes program. When designing a program cater for work, family and social life. Most of us have a life outside of our training and with that life we have influences that will affect our performance and therefore will need to be taken into consideration when working out your program.
 The "Old School" theories of Long Slow Training (LSD) often included weekly training times of 20-30 hours per week which is a massive workload for anyone. This often leads to illness and fatigue. The Quality over Quantity Theory, which is just that, do a better quality training session and less quantity.
Our energy systems that we operate in have different functions as set out in the diagram. These are often referred to as heart rate zones. Each of the energy systems have different functions, the main aim of training is to increase the zones so that we can operate at a higher level for longer. When it comes to endurance events such as a 24 Mountain Bike event or a 100km road race we will be racing mainly in our aerobic system but crossing into our anaerobic system at different times to attack or climb a hill etc but due to the restraints on the body we only have a limited time in the anaerobic system. So how do we improve that? The aerobic system draws its energy from the oxygen in the air we breath. Aerobic exercise improves the ability of the cardiovascular respiratory system to transport oxygen (fuel) to the working muscles. The anaerobic system draws its energy from ATP (adenosine triphosphate) and glycogen. These are stored in muscle. The body uses the food you eat and converts it to ATP and glycogen which is then stored until used. The amount of ATP and glycogen that muscles can store is limited. Interval and strength training, mixed with good eating can improve the muscle's ability to store more ATP and glycogen. It also improves the efficiency of the anaerobic system to replenish these energy systems. Heart rate is the key to aerobic training. If your heart rate is too low you will miss out on any aerobic benefits. Too high and you will be in a different energy zone.

Next month we will look at at how you can start using interval and strength training to improve the way you structure your workout to increase your anaerobic system so that your body can work better at a lower heart rate therefore allowing you to perform faster in you aerobic system.

SATURDAY SPIN CLUB  

First Saturday Spin Club

If too much spin is barely enough, I am introducing a DOUBLE class, once a month on Saturday mornings.

The class is designed to give you an extra goal to strive for and is perfect for those training for a specific event. Whilst not recommended for beginners, First Saturday Spin Club won’t be as intense as regular classes, but will have a heightened focus on endurance and the expected cardio and fat burning qualities.

The first class will be held on the 4 April from 9:00am.  Remember places are limited, so to secure your spot, please see reception at the PCYC & if you have any questions about the class, or fitness in general, just see me at Spin, Monday to Thursday or email tom@fit2excel.com.au for further information.

Cheers.
Be Fit Benny

BEN AND HIS TRIATHLONS

Ben has been a trainer at Fit to Excel for almost a year, whilst most of the time you will find him taking spin classes in the “the Vault” in his spare time he is busy with his own training.  Although a keen mountain bike rider his recent training has been with the Tre-x off road triathlon series and the Bribie Island Multi-Sport Events in mind.

 The Tre-x series is 4 races of varying distances held in the Brisbane surrounds including a swim, a cross country mountain bike ride, a trail run – and usually mud! The series final was held on Sunday 8th March, and at the time of writing this Ben emailed us to let us know he finished 3rd place in his age group so well done for a massive effort Ben.

The Bribie Island Multi Sport is an extreme challenge for the even the most experienced endurance athletes, and will be Ben’s first race of this type.  The race consists of a total of 1.6km swim, 21 km run, 30 km off road on the bike and 23 km’s of kayaking.  This huge race is on the 26th April.

Anyone interested in these types of events, drop in and see Ben who would be happy to help you tailor your training needs.

UPCOMING EVENTS

Fit To Excel - Bike Ride

When:    Saturday 21 March
Time:     630 am
Where to meet:    Lang Park PCYC Carpark

Fit To Excel - Paint Ball

We are giving you quite a few weeks notice of this event because it's first in best dressed! We have 20 free entry tickets up for grabs to join us for a session of paintball action! Your free entry ticket entitles you to:

• full session of paintball action
• free equipment hire (full head protection and full body armour)
• free latest semi automatic paintball gun
• public liability insurance
• access to the best paintball centres in Australia

Paint Ball however is not for the faint hearted. If you are serious about getting some revenge on your trainers then the costs involved as stipulated by IPG (International Paintball Group) are as follows:
*Paintballs are not included in the VIP ticket. The first 200 paintballs are $50.
*It is up to each player to decide how many paintballs they will use in a day. Approx. $20 per 100 paintballs or $18 per 100 paintballs in bulk (1000 paintballs). It's entirely up to you.

For some of us at Fit To Excel, this is our first experience at paintballing but we're ready to take you all on! If you are interested in getting creamed, please email us at tom@fit2excel.com.au.

When:    TBA. Either late April or early May (on a Saturday)
Time:     TBA
Where to meet:    Blacksoil/Keperra/Samford

UPCOMING EVENTS...cont

Mountain Bike Events

• 29th March Inferno 6hr
• 5th April 6 Hour Endro
• 18th April 6 Hour Enduro

If you are interested in putting your body on the line and racing this year this may be a great event for you. You can do the event solo, as a 2 person team or as a 3 person team. If you want to know more about it just ask Tom at  tom@fit2excel.com.au.



Have a great month see you in "The Cubby House "
Lets have a massive one!
Love The Team.

FIT 2 EXCEL FIT NEWS

January - February 2009

WIN 4 PERSONAL TRAINING SESSIONS OR 4 WEEKS OF BOOT CAMP

Thank you to all those who have referred your friends and family to us. It is a great privilege to help them as it is you, so thank you. To show our appreciation we want to give you a gift back for your referral, so for the months of February and March we have set up a competition.

Simply refer a friend to Fit To Excel and go in the draw to win. The more friends you refer the more chances you have!
Email us their contact details and let them know we will be in touch (cold calling isn't fun).
As they are a friend they will receive a 5% discount on their first package.
BUT WAIT THERE IS MORE... When your friend gets going you will also receive 5% discount on your next package! 
To enter, email their Name, Email Address and Phone Number to train@fit2excel.com.au

ARE YOU A FAT BURNING BREAKFAST EATING MACHINE?

WE HAVE ALL HEARD IT "BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY".
We have all heard it yet so many of us still can't seem to make it happen. By skipping breakfast you are in effect allowing your body to stay in a fasting position which keeps your metabolism running slow and therefore reducing the amount of fats being burnt throughout the morning.

If you find it hard to wake up to breakfast and need some time before you eat, try this:

1. Go to bed half an hour earlier and wake up half an hour earlier.
2. Go for a walk. When you return from half an hour of power walking you will be able to tucker into a bowl of cereal, fruit and yoghurt so you can attack your fat burning day with a vengence.
3. When you're on holidays, you never pass on the buffet or cafe breakfasts, so make your breakfasts interesting so you enjoy them.

THE NEW YEAR A NEW START

2009 has well and truly started and I hope everyone had a fantastic time over the festive season. Fit To Excel is pumped up for the new year and we have heaps to work towards in improving our services to help you achieve your goals. Firstly on the agenda is providing you with a new studio for you to work out in. Secondly, to introduce our new mentoring program which is aimed at supporting you all the way through your program, providing you with accountability, homework projects and strength and fitness programming. So we look forward to this year ahead with some firm goals we want to achieve.

TENNILLE'S NEW ADVENTURE

  After two years working with the Fit To Excel Team I am about to head off on my next adventure. In         November last year I attended two selection camps and just days before Christmas I heard the great news that I had been selected to join the Australian Sports Commission NTID 'Surf & Kayak to London' Program. It is basically a pathway to the 2012 London Olympics. Although there are no guarantees it is an excellent opportunity and one that I couldn't pass up. I will be based at Sunshine Coast undertaking extensive training including two sessions daily, kayaking sessions on the Maroochy River along with Swimming, Running and Gym sessions. To make sure I'm on track we have fitness testing days every three months.

I would like to take this opportunity to thank Tom and Nadine for all the help and support over the past two years and I would like to wish them and the rest of the team at Fit To Excel all the best for the future. Last of all to my clients past and present. It has been a pleasure training with you and I'm sure the team will make sure you stay on track to achieving your goals. Best of luck.
Cheers Tennille

It is with much sadness, yet excitement that we farewell Tennille from the team. Tennille has been such an amazing person who will be missed by us and her clients for her care, effort and support she has given everyone. Tennille you live up to your name of Unreal Tennille. All the best for your Olympic Dream!

FIT TIP #2

Fit Tip #1 was to set your goals.
Fit Tip #2 is to stop procrastinating and start doing TODAY!

One of the things us highly evolved species called humans do is to have really good ideas, we think about them, imagine them, marvel in thought of these amazing ideas, yet never start them. So here's the go....GO! We challenge you to go and do something right now to help assist your goals. Go for a walk, a run, 5 push ups, a set of dips on your chair, 20 burpies, a stretch. Choose something which is appropriate for your goals. When this is complete let us know as we love hearing from go getters. Tell us at ididit@fit2excel.com.au. One of you will win a free training session for the best effort!

FIT TO EXCEL - CYCLING SCIENCE ROAD TEAM

Fit To Excel and Cycling Science are joining forces and creating a road cycling team. Our goals for the year are to win a lot, have some fun, enjoy the racing oh and to look good. We have some special offers for those who are on the team both with Fit To Excel and Cycling Science. We have a few ace riders but have room for more. If you are interested in joining the team please let Tom know at tom@fit2excel.com.au.

4 HOUR ENDURANCE RACE

When Tom and Shane Bedford teamed up at the end of last year to complete a 4 hour Mountain Bike Race we were pumped and ready to go. Unfortunately it wasn't to be with a challenging day ahead. The skies opened up and the track turned to deep deep mud which can be fun however with mchanical problems and a possible cracked rib, the race ended a little early! But hey thats racing and we still love it.

THE BIKEOLOGY DOWN HILL TEAM

The Bikeology Downhill Race Team are back in action with the first race starting in 5 weeks on the 8th March. The team are hard at work improving the strength and fitness levels to be leading competitors in the 2009 series. Jimmy the owner of Bikeology set up the team to provide an environment for Mountain Bikers to "just ride". Jimmy's passion for bike mechanics and riding is evident with his ability to talk about it under water. Check out www.bikeology.com.au

EAT YOUR PROBLEMS AWAY

The age-defying, libido-lifting, bone-toughening, cancer-beating, eyesight-saving, heart-strengthening, fat fighting, nutrition plan (or what to eat for the rest of your life!).

One of the main issues for the average person seems to be Nutrition (FOOD). Not that we are suggesting you to be anywhere near average but if you want to lose weight - 'watch what you eat' and exercise. If you want to get strong - 'watch what you eat' and lift weights. If you want to tone and shred down - 'watch what you eat' and exercise. So I have picked some vital snippets of information from journals and national advice from government sites to give you a sturdy base to build your next quest towards your fitness goals.


THE PROBLEM / THE FIX

No Time to Eat Right
Choose microwave friendly lean Cuisine Moroccan Lamb with Couscous.

Sports Injuries
Beef. It's packed with Protein and creatine to build muscle, throw in some salad and cheese too.

Undetected Depression
1 tablespoon of Flaxseeds (or oil) everyday, it will help improve the operation of your brain, just sprinkle on salads or vegies.

Poor Bone Density
Drink 250ml glasses of vitamin D filled low fat milk everyday, you'll get plenty of calcium. Try broccoli for calcium too.

Arthritis
Eat three serves of fish per week, this will reduce cartilage deterioration.

Tired
Go Nuts! Peanuts, hazelnuts and walnuts are loaded with Vitamin E which bolsters the immune system and Vitamin B to help prepare your body for stress.

Slow Metabolism
High protein snacks will keep you ticking along. Have a slice of cheddar cheese or almonds.

Shrinking Muscles
Tuna, gram for gram it's one of the best sources of protein vital for building muscle.

Narrowing Arteries
Grapes, a handful everyday has shown to lower cholesterol and reduce the risk of blocked arteries.

Slow Thinker
Berries, a couple of cups of blackberries or raspberries will help with memory and brain function.

Combine some of these quick fixes with your daily exercise plan or PT sessions and you'll be amazed by the results.

Yours in health and fitness
Energizing Aaron

UPCOMING EVENTS

Fit To Excel - Cycling Group

Yes that's right. We are holding another cycling group ride this February in and around Brisbane. Last year our group ride proved to be a great success and fun was had by all. Especially during the big breakfast we feasted on afterwards. Details of our next ride are below:

When:    Saturday, 22 February 2009
Time:     6.30AM for a 6.45AM departure
Where to meet:    PCYC Car Park

6 Hour Enduro Mountain Bike Event.

If you are interested in putting your body on the line and racing this year this may be a great event for you. You can do the event solo, as a 2 person team or as a 3 person team. If you want to know more about it just ask Tom at  tom@fit2excel.com.au.

Have a great month see you in "The Cubby House "
Lets have a massive one!
Love The Team.

The Fit To Excel December E-News

 

Merry Christmas To All

The Amazing Race

New Studio

New Website

Tips for a fat blasting Christmas

Boxing classes over the break

Boot Camp over the break

Personal Training over the break

New Year Resolutions…do they work?

Merry Christmas To All

It’s that time of year and Christmas is almost here. As 2008 draws to a close we at Fit To Excel would like to thank each and every one of you for your ongoing support, hard work and commitment. You have made us proud and have contributed to making our lives as personal trainers so rewarding. Thank you to all of you that have put such a massive effort into your training this year. It was an absolute pleasure to help you achieve all that you have.

 

We would like to take this opportunity to say thank you to our amazing team of Trainers, thank you for all of your efforts this year.

 

Have a very Merry Christmas and a powerful and prosperous start to the New Year. Be safe, stay fit and enjoy yourself.

Tom and Nadine

 

Here are a few heart felt messages from the team…

 

Tips for a fat blasting Christmas

Christmas is a challenging time for some and a prosperous time for others, which one will it be for you this festive season? You have worked hard all year to get your body into shape, so why let the Christmas break undo all that hard work. Here are a few tips to keep off those Christmas pounds:

·         Be active, get involved, and don’t let the kids have all the fun over the Christmas break!

·         Just because you can, doesn’t mean you should

·         Everything in moderation

·         Drink lots of water

·         Sleep in, and enjoy it. It’s been a long year so give your body the rest it deserves

·         Have fun, the more you enjoy something the more you get out of it.

On a final note I hope everyone has a safe and merry Christmas and a happy New Year and I personally can’t wait to see everyone back in the New Year fully rested and recovered and striving towards new benchmarks and personal bests. I look forward to seeing you all soon.

Dan

 

Once again Christmas is upon us, all those parties/dinners/drinks to get us into the Christmas spirit. While it is nice to indulge and let your hair down over the break, it is important to continue regular exercise…it’s a busy time for everyone but try to set aside a little “ME” time to stay active…it can be as simple as a romantic walk with your partner of an afternoon (we’re not expecting you to run up Mt Cootha everyday!). If you keep a little active over the break you can continue on achieving your current goals in the New Year, rather than having to set new goals to shed those Christmas kilos.

 I would like to thank all my clients for their efforts over the past twelve months and I am looking forward to working with you to achieve your goals in 2009.

 Wishing everyone a Merry Christmas and a Happy New Year.  Please have a safe break and enjoy your time with your family and friends. See you in 2009.

Love Tennille xo

2009 is fast approaching and that means the end of an amazing year. 2008 was the start of my personal training career and where the beginning of many relationships were formed through exercise and fitness. I take this opportunity to thank you all for your efforts through the year, for your strength, your power, your endurance, your flexibility and your desire to improve your lifestyle through good health, nutrition and exercise. I look forward to the New Year, for the opportunity to experience and be there every time you run an extra kilometre, lift an extra kilo or shrink down a dress size. Be safe, have fun, exercise lots and I can’t wait to further enhance your health and fitness through achieving all your goals in 2009.
Energising Aaron

The Amazing Race

What a year and what better way to celebrate it than with an AMAZING RACE and evening drinks at the Normanby Hotel on 29 November 2008.

For those who were unable to attend, here’s a little insight as to what went on…

Kicking off at approx. 8.20am 7 teams went from constructing paper darts, shooting 15 basketball hoops, counting a bag of M&M’s which disgustingly had identical Skittles lollies mixed through or running dungeon stairs and showing how many stairs were run in push ups, then giving the X and Y coordinates of the “Ben Ikin”  plaque outside of Suncorp stadium, followed by their first running leg to “Active Stride” on Grey Street South Brisbane, to either eating cold baked beans, a dry Weet-Bix, chocolate Freddos or getting a free pass, to taking a detour via kangaroo point stairs (5 times!), then to West End’s “Urban Climb” Indoor Rock Climbing Centre on Montague Street, then running back to Milton’s dreaded Stoneleigh Street which has a climb of approx. 45 degree angle carrying equipment to the top, to unveiling the 10 mystery Latin names of 10 muscles, then over to Ithaca Pool to collect $1 worth of 5 cent pieces from the bottom of the pool fully clothed and back to PCYC to carry out the final mental challenge of constructing the food pyramid and ranking which meals on display were highest to lowest in calories.

 Congratulations to Kate, Meredith, Dee and Melanie for winning the Amazing Race. “The Boys” Jon and Jordan had the victory in their sights the entire race as the ‘fastest’ team to arrive at each destination…well done boys, boot camp has really paid off! But the girls pulled in 15 minutes on the boys right at the end! We’re so proud of you!

There were so many amazing competitors on the day. It was great to see team work at its best and so many inspired others in their teams to continue and to challenge themselves. This was clearly seen at the rock-climbing leg of the race as it challenged so many of you yet the support from the ground was relentless and success was the only option. For everyone who participated, a big thank you for (a) never giving up; and (b) for being such good sports. We admire you greatly.

In the evening we all headed to the Normanby for drinks and nibbles which was a great night had by all. We look forward to doing this again with you in 2009!

New Studio

Yes that’s right! We have moved from Level 4 to Level 6 to a larger room which we will be fitting out with some very nice weights equipment early next year. This will give you a place