Function Well Newsletter – April 2010
Brisbane’s Most Effective & Personalised Training Facility.
New Outdoor Group Training Session Starting Wednesday The 14th At 5.30pm.
Variety is the key to help make exercise part of your lifestyle, that is why we always keep the metabolic sessions varied so you don’t get bored and to shock the body to maximize results.
To add some variety to the group training timetable we are introducing an outdoor session at Newstead Park instead of the 5.30pm metabolic session here.
Where: Meet at the Rotunda at Newstead Park (Opposite breakfast Creek Wharf)
When: 5.30pm Wednesday
What to bring: Towel and water bottle
Make sure you book in at reception so we know how many numbers are attending so we can plan a great session
Article of the month –
How Stress Influences Your Health and Fitness
By Darren Bain
Work, money, family, the future – there are plenty of things that we stress about. It isn’t just worries or bad things happening that cause stress, but any sort of change, from getting a promotion at work to planning a wedding can put stress on your body. Stress can come from emotional or physical changes, illness, drastic changes in the environment, and pushing your body too hard. Eventually, stress can have a negative impact on your mental and physical health. In this article, we’ll take a look at how stress can affect your health and why regular exercise is a great method to help you relieve some of that stress.
What stress does to the body
Our bodies react to stress in a variety of ways, including fatigue, headaches or other aches and pains, insomnia and other emotional disorders like anxiety or depression. Others might experience gastrointestinal problems like ulcers, cramps or irritable bowel syndrome. Stress can also play a part in cardiovascular health, prompting high blood pressure, heart palpitations, hearts attacks or strokes.
Stress can also adversely affect women and the health of their reproductive systems. Women under stress may experience an absence of a menstrual cycle or abnormal menstrual bleeding. The hormone imbalance that stress creates escalated symptoms of fibroid tumors or endometriosis. Stress can even make getting pregnant difficult for those couples experiencing problems with infertility.
Another way that stress can affect people of both genders is that it quite frequently opens the door to illness. Too much stress can cause our immune systems to falter, making us more susceptible to catching colds or the flu. Stress can even have a negative impact on our skin, causing itchy skin, hives or rashes.
Why exercise can help
While exercise has the obvious benefits of improving overall health and helping you live longer, it can also greatly reduce the amount of stress your body is under. Exercise helps relax tense muscles and promotes better sleeping patterns, plus a wide range of benefits that aren’t so obvious. Exercise promotes better blood flow, including in the brain, which can help combat that feeling of having your head stuffed with cotton.
It also releases endorphins that can provide a happy, healthy feeling after a good work out. There is a lot of evidence that people that work out on a regular basis and are in good health are better able to handle the long term affects of stress. Stress will always be a part of our lives, but combating it with exercise can certainly help minimize the negative effects.
Get help in the fight against stress
Getting on the right path to better health can be difficult and confusing in the beginning, and you may not see the beneficial effects right away, so it’s easy to quit. Consulting an expert in health and fitness is a great way to get going and keep you motivated. Not only can a performance coach assess your present health and design a work out routine to help you combat stress, but they’ll also be there every step of the way to encourage you.
Program of the month –
Rip and Tear
Complete 4 rounds of the following.
- Chins or suspension body rows x 8
- K.B. swings x 20
- KB/D.B clean to press 12/12
- Sledge hammer x 8/8
- Bear Crawl x 8
Select one cardio option from below. Can’t do same cardio option twice, must do different cardio option for each round.
- Cross trainer x 1km
- Treadmill x 500m
- Bike x 1km
- Box Jump x 20
Session is timed so do it as fast as you can permitted you are doing the exercises correctly!
Upcoming Events –
Your Best Body Ever – 12 Week Body Transformation Challenge
FINALE PARTY!!
Party is open to all members and guests, whether you participated in the challenge or not.
Come and celebrate the hard work and commitment of the 12 week challengers at the 12 week Challenge Finale Party! See the results for yourself and watch their journey over the 12 weeks, the ups and the downs! It is going to be a fantastic night filled with gourmet food, a great atmosphere and lots of laughs! The WINNER will be announced along with 2nd and 3rd place. There will be a fashion parade showing the latest trends as well as a few surprises!
1st Prize: $3000
2nd Prize: Mercedes for the weekend thanks to Mercedes Brisbane.
3rd Prize: Body Science supplement package.
When: Saturday 15th May 6:30pm
Where: The Cellar Bar Exclusive
Tickets: $70 p/p
Includes:
Mouth watering canapés plus a fork dish!
Drinks for 4 hours
Dress: Cocktail
Please RSVP by 19th April at reception either by phone, email admin@functionwell.com.au or pop in and see us!
Training Philosophies and Nutrition Seminars
Come along and learn the keys to achieving a lean, strong and fit physique.
- 12th April – Learn How To Increase your Energy & Get Fat Loos Results In Minimum Time.
Seminar starst at 7pm. Be sure to book in at reception to reserve your place.
Seminars are free for Members and $15 for non-members. If a non member is accompanied by an existing member entry for them is FREE so feel free to bring friends, partners, parents etc along.
The 2010 Paul Morgan Charity Golf Day!
We’re putting together a few Function Well teams for the following golf day anyone interested see David or Darren here in the gym or email info@functionwell.com.au
Friday 21st May at Indooroopilly Golf Course
Come and Join in the celebrations in true ‘Paul Morgan’ style. The day will kick off with a BBQ lunch on arrival, followed by a 4-Ball Ambrose round of golf on the magnificent indooroopilly golf course. After the Event we will kick on with a trophy presentation with post-golf finger food and a cash bar.
Come And Join Us In What Will Be A Day To Remember!
Theme – Each Team is required to organize a team wig, hat or both that all players must wear through put the day. Teams without wigs will incur a $20 fine that will obviously help to raise additional funds for the charity.
Hole Sponsorship is available at $400 per hole. For Further details please contact Lachlan Morgan 0401414979
Monthly Specials
Refer a Friend in April and Receive $5 off your Weekly Membership!
Catch up and look after your health at the same time!
The more friends you join the more you SAVE
This offer is valid for APRIL ONLY
Conditions apply
Come Trial Brisbane’s Most Personalised and Effective Training Facility
For 1 Week
Absolutely FREE!
Are you sick of fitness clubs where sales numbers are more important than member results, customer service and personal training standards are ridiculously poor and quality training programs and qualified instruction are almost impossible to find?.
If so Function Well Personalised Health and Fitness Centre is for you.
Visit www.functionwell.com.au and while you’re there download our Free 5 Fat Loss Tips Report or phone 38523938 to activate your 7 day FREE membership
Get Ready For Your
12 Week Challenge Finale
You’ve put in the hard work and you are well on your way to looking & feeling your best why not spoil yourself with a body treatment at Blossom Beauty Studios at the Barracks.
Leading up to the final assessment book any of the treatments below & receive a Free Spray Tan to look your best for the final photo shoot, plus Body Brush to use at home.
You’ve done a fantastic job over the 12 weeks reward yourself with one of the following discounted treatments;
French Body Polish only $70 (normally $90)
Beautiful Bodies Spa Escape only $135 (normally $165)
Detox Body Wrap only $120 (normally $145)
We also have easy 2hr free car parking!
Legendary client of the month……
Heather Munro
After five years in the business if there is one client that I can say I am most proud of, it is Heather Munro.
Heather first came to me just over two years ago not very happy with her health and determined to make some big changes. We got on like a house on fire straight away and training got off to a great start. Heather was very weak back then which is understandable seeing she had lived quite an inactive, very business-orientated lifestyle for a very long time. All the basic movements were a struggle, especially squatting and lunging and we first set out at improving Heather’s stability and basic strength. Well the strength came and the weight started to drop off and I had the belief that with her determination and work ethic that we were going to reach our goals in a very short time. Little did we know we had some very big obstacles just around the corner!
In March 2008, Heather was diagnosed with cancer. It was her 50th birthday. I remember the day when she rang me and first told me… I was absolutely shocked… but Heather had a totally different attitude. She knew the graveness of the situation far more than I did yet the first thing she said to me was, “Well I’m simply not ready to go”. As you can imagine the following months were quite an ordeal for Heather. She needed surgery, chemotherapy and radiation therapy for 8 months. We caught up a few times over the phone but only had a chance to meet up a couple of times and each time it was a shock for me to see the toll the treatment was taking on her body, but every time we caught up Heather never had anything but a positive attitude.
In Jan 2009, it was a great relief for me to hear Heather say she was back and wanted to start training again. Heather had beaten the cancer but as a result of the treatment she now had a range of new obstacles to overcome. She was much weaker than before, and fatigue was now a massive factor. The effects of the chemotherapy brought about severe arthritis, especially in her hip, which she still suffers from today. On top of all of that, her ability to recover from our training sessions had diminished a lot and everything was extremely up and down. One day we’d have no arthritis pain but heaps of pain the next. One day we would get no muscle soreness in the days following a very hard session, next time we’d do an easy sesh and Heather couldn’t walk for two days.
A few months later Heather and her husband Jim decided to sell their business and this resulted in the stress really starting to kick in. Throughout this period my biggest challenge was keeping Heather motivated and maintaining a positive attitude. Arthritis, stress, bad sleep, long working days and bad nutrition… it was understandable that negativity really started to kick in! It took a while but repeatedly in each session we spoke about staying positive no matter what. Slowly but surely, session by session, things started to get better.
In November last year, I decided to move to Function Well which, with its positive atmosphere and friendly faces, really proved to be the breath of fresh air we both needed. And boy did it make a difference to Heather’s training! She loved it here from day one and when the opportunity came along to do the 12wk Challenge she was one of the first to sign up. Right from the word “go”, she has given it everything she has. We wrote out two new strength programs and two new metabolic circuits to follow, and made an effort to do some form of exercise – be it weights, metabolic circuit or just a simple walk – six days per week. Along with this Heather’s biggest improvement has without doubt been with her nutrition, an area that has been a huge challenge for her in the past. Sugar, processed carbs and fried foods were now gone, and vegetables, lean meats, salads, protein powder, good fats and vital greens were now in. As a result her response to training has been superb. Her strength has improved every week, her fitness levels and strength endurance the same. As of our last session she has dropped 7kgs of body fat since the start of the challenge – a fantastic achievement especially for a woman in her fifties whose muscle mass and metabolism are nowhere near the level of someone like myself, a male at 29!
With all the ups and downs she has overcome in the last couple of years Heather is a testament to maintaining a positive attitude no matter what bad news or obstacles come your way. Stay positive, eat well and train hard is definitely the Heather Munro way of staying fit and healthy. Well done Heather, I’m sure we are both looking forward to the many more years of hard training ahead!
Dan Tewson
Recipe of the Month –
From the Power of Protein cook book available at reception for $27.
Thai Pork Balls
Ingredients:
500g pork mince
2 tablespoons fresh ginger (finely chopped)
2 tablespoons fresh coriander (chopped)
1 Tablespoon soy sauce
1 egg (lightly beaten)
2 garlic cloves (finely chopped
½ teaspoon sweet chili sauce
1 tablespoon oil
In a large bowl place all ingredients except oil for cooking. Mix well to combine. Form into small balls or patties. Place on baking tray, cover and refrigerate for 1 hour. Heat oil in a large frying pan. Cook pork balls in batches, for 5-6 minutes or until brown and cooked through. Serve with steamed green vegetables.
New Drinks Available At Reception now……
Finally our new fridge has arrived and with it we have introduced some healthy and delicious new drinks that will make you feel fresh and invigorated after your workout.
Berocca Twist Flop Fizz-
The new Berocca Performance Twist Flop Fizz drink will give you an instant boost of healthy energy while on-the-run.
Unlike other stimulant or vitamin drinks, Berocca Performance contains no nasties like sugar, caffeine or artificial stimulants. It is packed with vitamins and minerals to deliver a natural energy punch. Each freshly sealed Berocca tablet contains micro-nutrients essential for nerve functions that nourish the body and enhance the mind. These include:
- Vitamin B complex to help the body release energy from food to support vitality and stamina.
- Vitamin C to support a healthy immune system.
- Magnesium combined with B vitamins, helps release energy from food and keeps the nervous system and muscles working properly.
- Zinc essential for growth and maintains a healthy immune system
Coming Soon……
COCO Juice – Pure organic Coconut Water
Tastes like a Pina Colada but is good for you.
Coco Drink fosters the kidney, liver and heart functions as well as enhances the urinary tract elimination process and the elimination of toxins.
The coconut water’s electrolyte level re-equilibrates the body’s fluid balance; therefore it is called the “Fluid of Life”.
Coco Drink provides the organism with natural and beneficially healthy nutrients and enhances the body’s vitality.
The balanced proportion of potassium, calcium, magnesium and sodium foster a speedy revitalisation and re-hydration during the course of physical activities.
Many people – in particular children – suffer from lactose intolerance. Dr. Antonio Martins Coco Drink is an alternative to milk, and helps in bone fortification. Since this product is lactose free and milk-protein free there is no danger of developing allergies.
Dr. Antonio Martins Coco Drink enhances concentration and prevents headaches by providing the body with all the necessary replenishing fluids; it impacts positively on the electrolyte level content in the body.
