December 09
Function Well Newsletter – December 09
Brisbane’s Most Effective & Personalised Training Facility.
Welcome to our first newsletter, if you have any suggestions to improve our monthly newsletter please let us know. Each month we’ll be providing our valued members with a newsletter which will include health & wellness articles, recipes & upcoming events so you are always up to date with what’s happening in the centre.
Our first week of operation was one of excitement, positive feedback & a few teething problems. You may have noticed a few little fit out issues such as a couple of the showers have drainage issues & the treadmills have no power. We are doing all we can to get these issues fixed A.S.A.P. I’m confident they will be sorted this week.
It was great to see a lot of you participating in our group training sessions this week; we have added 2 more group sessions which is shown in the timetable below.
It was great to see 20 new members attend our first induction seminar on Wednesday night we hope you found the seminar informative. For those new members that couldn’t attend please do your best to get to the next seminar or email admin@functionwell.com.au to get the seminar notes & registration steps for your online training membership so we can get a training program to you. If you attended the seminar & you haven’t yet registered for your online membership I encourage you to do that as soon as possible. We strongly believe you will achieve your results much quicker if you have a structured plan to follow. The key is tracking your training progress so you can progressively overload whether that’s with an extra rep or a little extra weight, by recording your training progress each week it gives you a goal to beat each week & you can see the program is working. ‘If nothing is changing on the bar, nothing is changing on your body’.
It is important you rotate your strength program every 4-6 weeks, to shock the body so it doesn’t get used to the same loads been applied to it.
If your goal is to drop body fat this is a general overview of what I recommend:
- 1-2 strength sessions per week (weights)
- 1-2 metabolic sessions
- 60 minutes on the cardio equipment over a week – This can be done in 1 session of 60 minutes or 3 x 20minute sessions. Doesn’t matter which piece of cardio equipment as long as you are getting the heart & lungs working, you can use 1 piece of equipment or 4 doesn’t matter.
Please read below in the ‘Upcoming events’ section about our exciting events happening in the New Year, to help you work off the Christmas cheer. 2010 is going to be a great year for Function Well & your health. In summing up I want to say thank you to our members for entrusting us to look after your health & well being. Our guarantee to you & our goal everyday is to make sure we deliver on our mission statement & promise of being – Brisbane’s Most Effective & Personalised Training Facility.
Mission Statement:
“At Function Well our aim is to promote healthy living by motivating & educating our members/clients to take ownership of their health, fitness and well being. Our goal is to do everything we can to help our members/clients bodies function healthier, fitter and stronger. Our team is unrivaled in their dedication, passion and commitment in helping your body function better inside and out”.
How to Balance Food & Exercise Over The Break
With the holiday season heading our way, we can often have the tendency to either a) feast on the season’s delights like a pig possessed, or b) eat like a sparrow for fear that impending celebratory functions will undo all the hard work you’ve achieved health wise during the year, and so ejecting party invitations as a precaution. Needless to say, neither is the healthiest way to approach this season. Therefore, instead of viewing the season as a battle of good health vs. good time, consider it as an opportunity to capitalise on your health and wellbeing the key is everything in moderation.
Here’s a thought –
- • Food - there is generally lots of variety so enjoy some things you wouldn’t usually have during the year but remember there are usually healthy options if you look for them.
- • You will not wake up ‘fat’ after a night of over-indulging. Once or twice is okay, just be careful not to overdo it, a balance is recommended.
- • Spend your time well with family and friends and no rejection of invitations because you ‘have to go to the gym’. Move your activity schedule around a little and ensure you keep up your incidental exercise and a few maintenance sessions.
View this happy season as a way to congratulate your body on a great year and treat it to some relaxation! Your body loves recovery and rest and performs at its best. I must stress not to over indulge—the 4kg you could potentially put on over the break could take the whole year to get off. Remember any chance you get to move the body is a chance to burn more calories; don’t look at it as an inconvenience. Get outdoors & get involved in things like the backyard game of cricket & make the most of the outdoors with your kids.
1. In this time don’t worry about getting the same amount of exercise you normally do throughout the year (unless you want to, so in that case go for it!), aim for at least 2 high intensity sessions a week.
Bodyweight exercise programs are ideal as they don’t need too much equipment or space but get the desired effect. If you would like one for your holidays please let us know so we can give you a program before you go.
2. Stay Well Hydrated with H2O. Dehydration is a major cause of the brain signaling to the body that we need energy fast (thus cravings). We are over 70% water- it makes sense to fill ourselves and besides, it keeps us feeling full when combined with meals. Therefore less unhealthy food between those parties.
3. Try and be active everyday not necessarily busting your backside at the gym or up kangaroo point stairs but be active; play touch footy, go for walks with friends and family, swim at the beach etc. It’s a great time for incidental activity & enjoy the time with friends & family that you don’t usually get. If you’ve been consistent with your training you’ve earnt a week off, so enjoy it! After the week off keep in mind the incidental activities mentioned above & aim to get 2 high intensity sessions in each week.
Just remember it is much easier to maintain your fitness then what it is to lose & get back!!! Remember we’ll know if you’ve been active so if you want to suffer less when you return from holidays stay active over the break for us, but most importantly for yourself.
December
Upcoming Events – Be sure To Add These To Your Calendar
Training Philosophies and Nutrition Seminars
- 2nd December – Nutrition seminar
- 9th December – Training philosophies seminar
- 10th December – Nutrition seminar
Along with many more in the New Year, so if you can’t make these you won’t miss out!
These seminars are presented by Dan & Darren.
Make sure don’t miss the Nutrition seminar this Wednesday.
Always remember- ‘You can’t out train a bad diet’!
There are limited seats, be sure to book at reception so you don’t miss out!!
Function Well 8 Week Body Transformation Challenge
If you’re looking for a goal in the New Year whether you’re in peak physical condition or at a point where it’s a MUST to do something about your current health condition then the 8 week body transformation is for you.
It’s our proven formula to guarantee results!
Great Prizes up for grabs – Stay tuned for further details in the New Year.
YOGA!
Starting the 6th of Jan, 1-2 sessions per week!
Meet the new yoga instructor…………
Patty Perlman
Patty has been doing yoga for almost 6 years, spending time in the Yandara institute of yoga in Mexico, completing 200 hours of yoga. Patty has studied yoga at the University of Maine in the USA and is very excited to begin working with you.
”My goal for students is to relax the mind and connect the breath with movement. Focusing on breathing helps to sink deeper into poses and create flexibility. Yoga will be their time to gather strength for their training and to take their mind off everything that needs to happen that day”
So come along in January to experience YOGA for yourself!
Function Well Christmas Party!!!
When: Sunday the 6th of December
Where: Merthyr rd Bowls club
Time: 12pm
Cost: 25 per head for BBQ
RSVP: To reception
Looking forward to seeing you all there!
MEET OUR FRIENDLY TEAM!
Darren Bain
Owner
Coaching philosophies:
As the owner of Function Well my goal is to provide an environment & team that creates a community to motivate and inspire every member to live a healthier life. I genuinely believe if you are healthy and well it has a ripple effect to improve every other aspect of your life.
Function Well is a training facility that is unrivalled, there is literally nothing else like this in Brisbane.
David Georgiou
Performance coach
Coaching philosophies:
Training clients is a passion. I get enjoyment and satisfaction from teaching people how to look after their bodies, through correct diet and exercise. One of the key components in exercise is having a variety of training and making it fun. To get results “we” need to be prepared to come to training sessions with the right mindset & be prepared to push the body out of its comfort zone & most importantly be honest and accountable with our nutrition intake.
“Success is where Preparation and Opportunity meet…”
DanTewson
Performance coach
Coaching philosophies:
My favorite saying is, “you only get to experience life once, so don’t waste it”. Every time you do something that is bad for you or refrain from doing something that’s good for you – you waste another small portion of whatever time you have left. I believe that self – improvement is the most important everyday goal that one can have because the more you can improve your-self, the more you will help those you care about to improve as all of your positive actions, words, and energy will rub off on them. With this attitude training becomes easy and enjoyable, especially as making the physical improvements to your body inevitably leads to greater and greater mental improvements… and of course a much better quality of life!
Matty
Performance coach
Coaching philosophies:
My philosophy is that the power of the mind is power of the body. The mind is the strongest part of the body. Lance Armstrong once answered a question if he had a choice whether he would have preferred winning the tour de France or cancer – He answered, ‘cancer’ His reasoning was because he had been on the other side. He preaches famously in his 2nd book ‘Every second Counts,’ that your mind can control any point in time the way you want it controlled, for example are you really hungry? Or are your eyes just too big for your stomach? If you want to reach weight loss, fitness, strength or whatever the goal, the power of your mind ultimately has the last say, remember 70% is diet 30% is exercise and 100% is discipline and commitment. Fundamentally if you truly believe in something you’ll find away to achieve it. In conjunction with Resistance, Cardiovascular Training and a healthy diet anything is possible. The only difference between a successful person and others is not a lack of strength or a lack of education BUT rather a LACK OF WILL.
Craig
Performance coach
Coaching philosophies:
I have always loved the physical and mental challenge that comes with sport, it teaches us so much. The human body is fascinating in what it can be trained to do. My idea of keeping fit and healthy represents characteristics which I deeply respect – discipline and commitment. But being healthy doesn’t have to be such an intimidating prospect. Simple daily routines can create a healthy body which preserves you for longer – It is a fact. With healthy eating and daily physical exercise you will see how your body adapts to a great functioning machine. (What it was meant for)
Shannon Smith
Massage therapist
Experience:
I have been practicing massage for six years with the Lions AFL; this has led to work with various other sporting clubs and associations around Brisbane. I have worked at an international level with individual athletes and team sports along with a variety of clinical experience. I specialize in structural balancing and deep tissue massage. My style of sports massage is designed to compliment intense fitness training programs.
Tabitha
Massage therapist
Experience
I’ve been practising massage for 1year now. I am currently enrolled at the Australian Institute of Applied Science, and am looking forward to extending my current skills.
I’m qualified in a range of treatment methods including Deep tissue/Remedial massage, Swedish/relaxation, Chinese Accupressure and cupping. Feel free to ask my advice on any of these techniques, if you’re deciding which is best for you! I look forward to developing a individual treatment just for you.
Tash, Emily and Natalia –First Impressions desk
Our commitment is to ensure that you as a member of Function Well will receive personalised & professional service on every encounter. We as a team will do our best to help you in every aspect necessary and provide a happy, energetic and friendly environment for which you will feel very welcome! Our goal is to make every client feel part of the Function Well ‘family’!
Recipe of the month!!
Yummy CHOC PROTEIN muffins!
Ingredients:
- 6 egg whites
- 2 egg yolks
- 4 serves of chocolate PROTEIN powder
- 100g of almond meal
- 2 and ½ teaspoons baking powder
- 1 tablespoon of splenda
- 2 table spoons of cocoa
- 1 pinch of sea salt
- 1 pinch of cinnamon
- ½ cup boiling water
- ½ cup olive oil
- 1 tablespoon vanilla essence (or imitation vanilla)
Method:
- Preheat oven to 180°C
- Separate egg whites and egg yolks in a separate bowl. Beat egg whites until stiff.
- Combine the baking powder, protein powder, almond meal, splenda, salt, cocoa and cinnamon in a large bowl. Make well in centre and add the egg yolks, oil, vanilla and boiling water. Beat until smooth.
- Fold mixture into the stiff egg whites.
- Pour mixture into muffin tin and bake at 180°C for 25-30 mins. Let cool before serving.
Infra Red Sauna
Our sauna has been installed & is now operational. Saunas are great for getting toxins out of the body & important process for recovery. We recommend trying to sauna 1 x per week for a maximum of 20minutes – Please make sure you are well hydrated before using the sauna.
Today’s lifestyle is full of toxins; one of the best ways to rid your body of these toxins is to sweat eliminating waste from the body.
Sweat contains almost the same elements as urine. I know… sounds kinda nasty. But that’s why the skin is sometimes nicknamed the third kidney. It’s estimated that as much as 30% of bodily wastes can be eliminated through perspiration.
Breakfast bar
Our breakfast bar is now operational. Our breakfast bar is a very healthy, tasty way to start your day. Breakfast is the most important meal of the day, especially after a training session- “The workout is only half the job”. Our buffet includes the correct carbohydrate, protein & essential fat sources to get your day off to the best start possible. The breakfast buffet is not part of your membership, breakfast is $10.
Looking forward to seeing you all in the gym this month, for a fun filled, action packed month!
Enjoy the festive season!! And remember…
“The 4kg you could potentially put on over the break could take the whole year to get off – remember everything in moderation!”
