Function Well Newsletter – JULY 2010
Brisbane’s Most Effective & Personalised Training Facility.
Article of the month
4 TRAINING MISTAKES
By Darren Bain
1. Not Addressing Your Diet
Training alone will only get you so far if any results at all -”You can’t out train a bad diet”! It’s that simple. Diet beats training hands down every time. You can’t train like an animal and feed your body with junk and expect to change your body shape. No program is that good.
Remember Our 6 Nutrition Rules To Help Your Body Function Well
- You Must have breakfast EVERYDAY
- Get alkalined. Aim to have an alkalined food at every meal.
- Eat every 3 hours – always include a protein source.
- Drink at least 2 litres of water everyday
- Get your carbs in at the ‘right’ times
- Get your healthy fats in
2. Not Using Supplementation
Prime examples include creatine, fish oils, UDO’s oil, Vital Greens, protein powders and bars. We use supplements because we simply can’t get enough of what we need from whole foods to have a medicinal or physique-enhancing impact.
While there are lots of advantages to eating tons of organic green vegetables and exotic berries a day, in reality you’re probably going to be more compliant taking your vital greens. It just saves time and money.
In summing up Mother Nature knows more than we do about the magical marriage of the nutrients from food and human physiology.
I want to make it clear that I’m not saying to replace your whole foods with supplements, simply combine with a great eating plan. Use supplements to fill in the voids.
3. Not Lifting Weights.
Weight training – also known as strength training or resistance training – is a fundamental process and is imperative for all populations to be doing as part of their weekly routine, even fragile 90 year olds. There is a major misconception especially among ladies that weight training will have ‘weight gaining effects’. If you want to drop body fat and change your body shape you MUST lift weights plain and simple.
4. Not Following A Structured Training Program
If your current training routine is to walk into the gym and wander around wondering what you are going to start on then you’re already wasting your time—Ok something is better than nothing but if you want results you must follow a program and see it through for 4 weeks.
Program of the month
Kettlebell Conditioning Program By Performance Coach Nathan Barrett.
This workout will be up on our website next Tuesday- www.functionwell.com.au
Are you looking for the ultimate full body conditioning tool?. Look no further it doesn’t get much better than the kettlebell for superior fitness, strength, flexibility and mental training toughness.
If you think your conditioning is pretty good or you want it to be good then give this program a go.
Please remember the kettlebell is a specialised training tool and should not be used if you have not been taught correct technique. I’m a fully certified kettlebell coach and want to help as many members as possible learn how to use this amazing training tool to fast track their results.
I’m offering complimentary 30 minute 1 on 1 kettlebell coaching sessions over the next 4 weeks, if you’d like to book in for a free session with me call me on 0400756318 or see the girls at reception.
Alternatively the following workout is on the website as a video so you know how to do each exercise with correct form and technique.
Kettlebells Get Results!
Imagine a cannonball with a handle attached, swung around the body in a variety of ways. Due to the kettlebell’s displaced centre of mass, it forces more muscles to be activated to stabilise your body. This response can be felt immediately when training with kettlebells to ensure a full body workout that is most effective when used in conjunction with more conventional strength training techniques. In just a few work outs you’ll notice increased strength, endurance, flexibility, aerobic capacity, balance, power and a leaner body!
Warm – Up: 5-10 mins (Joint Mobility and Trigger Pointing)
Conditioning: 20 – 30 mins (No rest between exercises)
1. 20 – 30 Two Handed Kettlebell Swings
2. 20 – 30 – Kettlebell Front Squats
3. 8 – 12 Single Arm Overhead Press each side
4. 8 -12 Single Arm Squat to Press each side
5. 10-15 Double Bent – Over Rows (can use dumbbells if required)
6. 10-15 Two Handed High Pulls (Squat to Upright Rows)
7. 5-10 Renegade Lunges each side
8. 10-20 Renegade Rows alternating each side (can use dumbbells if required)
9. 1-2 Turkish Get – Ups each side NOTE: Skip this exercise if you are not confident with the technique.
Cool – Down: 5-10 mins (Static/Assisted Stretching)
Notes for the Program:
Choose the appropriate size kettlebell/s for your fitness level and complete the following sequence 2-5 times with 2-4 mins rest between each cycle. In order to successfully complete the program you must focus on marrying your breathing with your movement, maintain a neutral spine position, and always be aware of transferring your energy properly to make your movements as efficient as possible. If you have any questions regarding the movements or the use of kettlebells in your training ensure you ask one of the staff before commencing the program. I hope you enjoy it.
Upcoming Events
Bridge To Brisbane Fun Run
Are you planning on doing the Bridge to Brisbane this year? If so you don’t want to be under prepared. To help make sure you are well prepared there is a run club here at Function Well for all fitness levels – That’s right all, doesn’t matter if you’re a beginner everyone is welcome with selected runs for your current level.
Our Run Club is facilitated by one of our legend members Brett Coughlan. Brett will make you feel welcome so don’t be shy or lazy, get out of bed this Monday and get your week off to a great start.
We’re entering a function well team for the Bridge to Brisbane if you want to be part of the team go to www.bridgetobrisbane.com.au and join the function well team.
Team Name: Function Well
Team Number: 16028
Our run club is open to members and non members, so feel free to bring a friend along with you bright and early Monday.
Time: 6am
When: Monday
Where: Function Well 54 Doggett St Newstead
‘The Toxic Body Within’ Seminar
Facilitated By The Author Of Chemical Free Kids Dr Sarah Lantz.
Seminar is Open To Members and Non Members So Feel To Bring Along A Friend.
This Seminar is NOT to be MISSED! Learn about the chemicals we are consuming on an everyday basis and how they are affecting our health, bodies and quality of life!
Spaces are limited; book at reception TODAY to reserve your spot.
WHEN: Wednesday the 14th of July
TIME: 6.30PM
WHERE: Function Well 54 Doggett St Newstead.
COST: FREE!
2010 Royal Run for Research
Sunday 25 July 2010
The 23rd Annual Royal Run for Research, which is proudly supported by Retravision Northern Ltd and Rebel Sport, raises money for clinical research conducted at Royal Brisbane & Women’s Hospital.
The Royal Run for Research starts in the City Botanic Gardens at 8am, with the course covering Kangaroo Point, South Bank and the Goodwill Bridge.
You can choose between the 8km Run or the 6km walk so there is something for everyone! You can also participate as an individual or part of a group!
Visit http://www.rbwhfoundation.com.au/?/royal%20run or ask at reception for more information.
Legendary client of the month……
Helen Kilgour
Helen is our well deserved legend client of the month. Over the last 2 months Helen and her performance coach Dave have worked hard on putting an eating and training plan in place to achieve Helens goal to reduce her body fat.
Helen is very committed to her training particularly the road bike – Helen averages about 150km -200km plus on the bike week in week out so it wasn’t a matter of trying to motivate Helen to exercise, Helen had that piece of the puzzle covered, it was more a matter of putting the ‘right’ exercise program together that was going to achieve her fat loss goals. Helen is a prime example that cardio alone does not work for fat loss with a lot of people – If you’re looking to drop body fat and see a visual change in your body shape you MUST lift weights. Combining her strength sessions with metabolic conditioning, individualised eating plan and a hard working training ethic Helen has achieved a significant drop in body fat.
Well done Helen keep lifting those heavy weights and training hard you’re looking great.
Recipe of the Month
Protein Pancakes
By Charles Poliquin
Try Poliquins High Protein Pancakes, perfect for a cheat day!!
Throw into a blender
- 2 full scoops of Whey protein – vanilla or unflavored
- 1 + ½ cups of milk
- 2 cage free eggs
- 1 large tablespoon of melted butter
- 1 + ½ cups of Whole Foods Gluten Free Pancake mix
- 1 cup of Apple sauce (more if desired) – can also use a apple / berry mix sauce
- 1 teaspoon of vanilla
- 1 pinch of cinnamon
- 1 pinch of nutmeg
Blend the contents in a blender (or mix thoroughly) – add the liquid ingredients and then gradually add the dry ingredients until you have a smooth batter
Preheat fry pan and pour in batter. Cook until bubbles come onto the surface and then flip.
Enjoy
To Get Results The Number 1 Thing You Need Is Commitment!
COMMITMENT DOESN’T MAKE EXCUSES COMMITMENT IS CHOOSING YOUR OWN PATH COMMITMENT IS A DOMINANT GENE COMMITMENT IS SHOWING WHAT YOU’RE REALLY MADE OF COMMITMENT IS OVERCOMING THE ODDS COMMITMENT IS FITTING INTO YOUR SKINNY JEANS COMMITMENT IS CONTAGEOUS COMMITMENT IS BEING ABLE TO SAY NO TO RUBBISH FOODS COMMITMENT IS STICKING TO THE PLAN COMMITMENT DOESN’T EAT SUGAR COMMITMENT EATS VEGETABLES COMMITMENT GET’S ALKALINED COMMITMENT EATS PROTEIN AND HEALTHY FATS COMMITMENT TAKES THE STAIRS COMMITMENT COUNTS CARB INTAKE COMMITMENT TRAINS BLOODY HARD COMMITMENT NEVER EVER GIVES UP!
HOW’S YOUR COMMITMENT TODAY?
