Janurary 2010
Function Well Newsletter – January 2010
Brisbane’s Most Effective & Personalised Training Facility.
We hope you all had a very Merry Christmas and we welcome you to a happy and healthy 2010!
No doubt there may be a little Christmas cheer to shed, but don’t panic we’ve got lots of exciting and innovative things happening to kick off your training for 2010! It’s going to be a great year ahead at Function Well and we are looking forward to you all being part of it. Please read below so you’re up to date with what’s happening at Function Well.
Program OF The Month – 20-Rep Breathing Squat!
Looking for a challenging work out to kick of the year? If so try the following program –If you’re game enough.
Please note this is an advanced training method and is not for a beginner. It also should be mentioned this is not for someone who doesn’t like getting out of their comfort zone. But if you want to put on a bit of muscle and drop body fat then give this method a go.
It is well documented the “secret” to big gains in the gym is select a heavy load, on a big compound exercise, move it as many times as you can. The best exercise for this? The squat.
The 20-rep breathing squat. The basic idea is simple:
1. Load up the bar with a weight you can squat 10 times.
2. Now squat it 20 times.
3. You do this by taking purposeful pauses and breaths between each rep. You may start with one good deep breath between reps, then, as you move past 10 reps and start to hear the little voice on your shoulder begging you to stop you ignore the voice dig deep and take as many breaths as you need to get 20 reps out… as long as you don’t rack the bar.
Follow this with an upper body exercise such as a D.B Pull over and complete as many reps as possible.
Take 3 minutes rest & repeat. If you’ve selected a ‘true’ 10R.M you will probably fall short of 20reps on your second set, but after a few sessions of this method you will be able to do 20 reps for both sets – this is when the load needs to be increased for the next session.
The breathing squat is a classic test of willpower and mental toughness. If you’re truly using a challenging 10-rep load, then you’ll be in for a physical and mental battle as you dig deep to hit 20 reps.
Enjoy the challenge
Darren
Christmas Party
We would like to take this opportunity to thank everyone for making it to last year’s Christmas party! It was a great day and photos have been posted on our website – www.functionwell.com.au
Exciting News
Great news for one of our performance coaches here at Function Well.
Matthew Ham was recently offered a contract with the Brisbane Roar, A-league soccer team, and was featured in the Courier Mail late last year! You may have found it difficult to find a copy as Matt and his family purchased most of them, but if you missed it Matt is always more than willing to show you the article. He’s also very happy to sign the article, please excuse Matty if he comes up to you on the gym floor asking you if you want his signature, he’s been doing that a bit lately. In all seriousness this is a very exciting time for Matt/Borat so if you see him around the Gym please congratulate him on such a great achievement. Well Done Matty Borat!!!
Upcoming Events –
Your Best Body Ever -12 Week Body Transformation Challenge!!
OVER $5000 IN CASH & PRIZES UP FOR GRABS
Is your New Year’s resolution…
- Change your shape?
- Build muscle?
- Loose those extra few kilos?
- Improve your health?
- Get rid of the Christmas cheer?
If so then this CHALLENGE is for YOU!
Go to www.functionwell.com.au for further details on the challenge
Register at Function Well Reception today!!!
Yoga – Starting this month!
Yoga with Patty has started, Patty’s classes run for about 50minutes. If you’ve never tried yoga before let Patty know & she’ll make you feel nice and welcome. Yoga is at 6am Wednesday mornings! Second yoga session starting in February. Please remember to book in at reception.
Kayaking Coming Soon
A new addition to our growing group timetable- Kayaking. Please note Kayaking will not be a regular inclusion on the timetable at this stage, we will be running 6 week programs at certain times throughout the year.
Unfortunately there are only 12 kayaks available, so the first 12 members to pay at reception will be able to participate. If you have your own kayak please feel free to come along at no charge.
- Starting February, Date TBC on a Friday morning at 6.30am
- $80 per person for six weeks. If you’ve got your own kayak the session is Free.
- 1 session per week
Kayaking is a low impact, suitable for ALL fitness levels. It can dramatically improve you’re:
- Aerobic fitness
- Muscular strength – especially in the back, arms, shoulders and chest
- Flexibility
It can also be quiet peaceful and relaxing, you can make the session as hard or as easy as you like.
For further information or to book your spot please speak to the girls at reception.
We look forward to seeing you on the water…
Boxing Class Starting in February
Stressed, bored with your training? Boxing is great for stress release but also a great way to get a full body conditioning session & get in to shape.
You will train like a professional boxer with shadow boxing to start, skipping & our unique wall mounted focus mitts. A fun, but challenging workout for all fitness levels.
Training Philosophies and Nutrition Seminars
- 23rd February – Training philosophies seminar
- 2nd March – Nutrition seminar
Seminars start at 7pm. Be sure to book in at reception to reserve your place.
These will be a monthly routine so keep an eye out for the seminar session times throughout the year!
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!!
Meet Our New Team Members
Rebecca -Acupuncturist & Massage Therapist.
With a background in social work and teaching and many years of travelling the four corners of the globe, I am now a qualified acupuncturist and massage therapist. I have been part of the natural health industry for 3 years and have always held a keen interest in health and wellness. I believe the best results are achieved via a holistic and multi–faceted approach and of course through dedication and hard work!
Services offered include a detailed initial consultation followed by one or more of the following:
- Acupuncture
- Cupping
- Electro-acupuncture
- Massage
- Lifestyle Advice
- Herbs and Supplements
Treatments have an individual focus and are centered on alleviating symptoms whilst addressing the root cause of your condition. Acupuncture, cupping, electro-acupuncture and massage work particularly well to help relieve sore and aching muscles, reduce delayed onset muscle soreness (DOMS), address both acute and chronic muscular-skeletal problems and bring an overall sense of balance and well-being.
Treatments are not limited to just exercise-related conditions, and can work to improve a range of health problems from poor sleep and headaches to mood disorders and digestive complaints.
Health rebates are available for all acupuncture treatments and some massage treatments.
Simply book in with the ladies at the First Impressions Desk and I look forward to working with you toward better health!
DON’T FORGET FOR THE MONTH OF JANUARY MASSAGES ARE ONLY $60!
Vanessa – Performance Coach
Vanessa has over 5 years experience in the industry and helped many people in that time achieve their health & fitness goals. If you are looking for that extra push to achieve your New Year’s Resolution Vanessa will be more than happy to provide that ‘extra’ little push you need.
If you would like a complimentary introductory session with Vanessa or any of our coaches please see the girls at the front desk.
Recipe of the Month –
In a blender mix
1 1/2 cups old fashioned oatmeal
3/4 cup low fat or nonfat cottage cheese
2-3 scoops natural or vanilla Protein powder
12 egg whites
Drop of milk of your choice
Blend this and cook just like regular pancakes.
If you want the pancakes like a regular pancake reduce the amount of egg white that you use.
Breakfast bar
Our breakfast bar has had a makeover and 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 breakfast bar includes the correct carbohydrate, protein & essential fat sources to get your day off to the best start possible. Friendly reminder the breakfast bar is not part of your membership, breakfast is $10.
Have your say…
Thank you to all our valued members for your patience over our first month of operation while we sorted a few minor teething issues out. We’re happy to report we are now full steam ahead to deliver on our promise of being ‘Brisbane’s most personalised & effective training facility’
We now have a suggestion box at reception for your valued thoughts & comments…..We can only improve with your valued feedback and ideas. If you’ve got any constructive criticism please speak with one of our friendly front reception staff please feel free to do so as we are welcoming as much feedback as possible.
Thank you to those who have already come forward offering great ideas…..keep them coming please!
Yours in Health & Fitness,
The Function Well Team.
