Function Well Newsletter – March 2010
Brisbane’s Most Effective & Personalised Training Facility.
Article of the month –
Training During Pregnancy Guidelines
By Darren Bain
With all the changes happening emotionally, physically and environmentally during and after pregnancy, exercising can be the last thing on a mum’s mind. In my experience training pre and post natal women, tiredness is a huge factor to overcome. Pregnant mum’s want to exercise but simply lack the energy. Pregnancy is obviously a roller coaster of emotions and changes to your body internally and externally, the key is to exercise but it’s not a time to set any new training records – take it slowly and easily.
It is well documented the benefits of exercise during pregnancy, it makes sense the healthier you are the healthier your baby is going to be.
1. Exercising keeps your body healthy and indirectly takes care of your unborn child.
2. Studies have shown that various side effects of pregnancy like, constipation, headaches, and fatigue are reduced by regular exercise.
3. Better mental health and lower stress are some of the main benefits. It also improves the emotional health of the mum to be.
4. The fitter you are the easier your body will cope with labor and recovery time is reduced.
5. It helps in weight management, particularly post birth you will bounce back to your pre baby body faster.
6. I always include functional movement patterns through weight training for my pregnant clients. There are many benefits of weight training but the main reasons I do this is to get the metabolic rate up which is going to help with weight management, but also to keep the body in balance due to the extra load the body has to deal with pre and post pregnancy. This is why it’s important specific functional (day to day) movements are incorporated to help manage/prevent back pain and general aches and pains. Important you keep the loads light to moderate.
7. Exercise will also help with the emotional side due to releasing feel good hormones and decreasing stress hormones.
Exercise Precautions
-High intensity cardiovascular fitness should be avoided. Low intensity to moderate exercise like walking, stationary bike etc are fine. A general rule of thumb is to not get your heart rate over 140bpm, if you’re hot the baby is even hotter. Don’t worry too much about heart rate as this can vary rapidly during pregnancy, I recommend working at an intensity where you can maintain a conversation – this is a good way to monitor your intensity to make sure you are not over doing it.
- Don’t exercise outdoors if it’s hot, important to keep your body temp low.
- Avoid exercise in a supine position (on your back), particularly from the second trimester as exercises on your back decreases blood flow.
- Important to not over stretch as a hormone called relaxin is present which softens ligaments to allow for more joint mobility. Because of this extra mobility it’s important you exercise on a flat ground as you are at an increased chance of sprains etc.
- Always listen to your body if you’re not feeling right don’t exercise have a rest day.
If you’ve got any questions on training while pregnant for yourself or any friends that are pregnant please let me know I’m more than happy to give some guidance.
Program of the month –
‘300 Reps to Hell’
Kettlebell or Dumbell
Go through each exercise as fast as you can while keeping good technique. Times are recorded. Each exercise must be completed for required reps before moving to next exercise.
- 25V-ups
- 50 Snatches 25/25
- 25 Pushups
- 50 Swings
- 50 Burpees
- 50 Clean to press 25/25
- 50 Mountain climbers
Use a weight that is challenging for your current level.
Good luck!
Upcoming Events –
Your Best Body Ever -12 Week Body Transformation Challenge!!
Everyone is now well on their way to achieving their ‘Best Body Ever’!
DON’T FORGET THERE IS OVER $5000 IN CASH & PRIZES UP FOR GRABS! So stay strong and continue to take steps that will help you reach your goals!
For those participating, go to the challenger’s only page on our website – www.functionwell.com.au for recipes, motivation and tips on how to stay on track!
Don’t forget to let us know how you’re going and update us on achievements on our Facebook or blog on our website.
STAY TUNED FOR OUR UPCOMING FINALE CELEBRATION AT CLOUDLAND TO CELEBRATE THE CHALLENGE PARTICIPANTS AMAZING ACHIEVEMENTS OVER THE 12 WEEKS – AND YES THERE WILL BE ALCOHOL AND NOT WHEAT GRASS SHOTS!
IT’S GOING TO BE A BIG PARTY!
Training Philosophies and Nutrition Seminars
Come along and learn the keys to achieving a lean, strong and fit physique.
- 29th March – Training philosophies seminar
- 12th April – Nutrition seminar
Seminars start 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.
March promotions!
“Experience a weekend at Gwinganna. Still enjoy a morning coffee plus a glass of wine at dinner if you wish, together with nurturing spa treatments, stunning facilities and fresh, delicious organic cuisine. After just two days, you will leave feeling refreshed and refocused, and ready for anything! For a short time and for Function Well members, save 20%* on Gwinganna weekends until 30 June 2010. *Conditions apply and subject to availability. Valid for shared twin/double Orchard Suite accommodation, new bookings only, spa/wellness inclusions vary from standard packages. Offer valid for stays until 30 June 2010.
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……
Greg Wilken
Greg has been training with me for nearly 8 months. During that time we have had some difficulties focusing on our priorities and goals. At first Greg was a social trainer (No offence Greg), he would love coming into the gym as it made him feel like it was doing something to improve his health to counter the previous nights pack of cigarettes and 2 bottles of Red Wine. I would get the common cancellation excuse “I’m really busy” (aka I’m extremely hung over). He was however a solid enough trainer none the less.
He then went on a long holiday over Christmas to America and came back more motivated than ever, very motivated – he cancelled our first 4 sessions!! I said to Greg “are you sure you really want to be training? I can’t help you if you’re not willing to help yourself?”
He came back for his first session in January and his weight had sky rocketed and measurements were pretty bad. It was then I offered him a challenge, I showed him the poster of the 12week challenge and we settled on an agreement that he was going to give this a red hot go, play by the rules and focus on both his training and nutrition. No alcohol, no smoking, no coffee and most importantly no cancellations and a complete commitment to his training.
I will never forget the look he gave me when I explained the rules. It was the look you give someone when you don’t understand their language, and it was the look of total displeasure. Eventually I got him to agree to my conditions, which he is still adhering to (please don’t ask him to go have a drink with you, as this will be a big temptation for him).
The first week he said to me it was going to be too hard and he was getting headaches from lack of caffeine. He was also shaking from not being able to smoke. I sat down with him and we discussed weekly training plans and weekly eating advice, also we often discussed his goals and what he wanted to look like by the end of the 12 weeks. Second week he walked in and the first thing he said was “haven’t smoked, haven’t had an alcoholic beverage and no coffees.” I had to look twice to make sure it was the right bloke. His face was glowing and on top of that he actually brought his gym programme that I assigned him in a gym bag with a water bottle and a protein shaker. I was thrown!! He usually struts in 10mins late with no programme, no post exercise nutrition and would use the walk to the water fountain for a drink as a 5 mins break.
Fourth week he walked in called me over to the scales where he was standing with a grin on his face. “I’ve lost 6kg,” he yelled. “You’re not going to believe this I haven’t had a drink and have been sensational with my eating. How can I take this to the next level?” So we upped his intensity on his training sessions got him into the metabolic classes which he found hard at the start but persevered with.
His efforts and commitment over the last 8 weeks have been outstanding, second to none. He is on top of his eating and post exercise nutrition. He is attending his metabolic class and keeping me on my toes with his next programs.
Congratulations on your success Greg, the transformation over the last few weeks have been unbelievable. Keep up the great work!
David Georgiou
BSc Compression Clothing
We’re putting an order in for compression training gear from Bodyscience, if you’re not sure about the benefits of Bodyscience compression gear go to their website www.bodyscience.com.au – below is a little bit of info on how it can improve your training and recovery.
If you would like any gear at a discounted price let us know of what size and item you would like and we will get it in for you.
How It Works:
- Scientifically Designed Surface Pressure
- Increased Blood Flow Delivery
- Improved Removal of Muscular Wastes
- Go Harder and Faster for Longer
Allows you to:
- Go beyond your Athletic Potential
- Help you Recover Fast
Can help you:
- Increase Explosive muscular power
- Recover Faster
- Reduce blood lactate concentration
- Increase endurance and strength levels
- Enhance proprioception
Further Benefits
- Reduced Oscillation in Muscles
- Improved Proprioception
- Reduced likelihood of injury
BSc Gradient Compression
Recipes of the Month –
Salmon stuffed mushroom caps
Ingredients:
- 4 large Portobello mushrooms
- 6 oz Smoked salmon (lox), chopped
- 2 eggs, beaten
- 4 sprigs basil, chopped
- 1/3 cup grated parmesan cheese
- Olive oil
- Pinch of salt to taste
Preparation:
Brush/wipe any dirt off the mushrooms and break off the stems.
Chop/mince the mushroom stems. Place the mushroom caps in an
oiled pan and spray/drizzle with olive oil.
Mix the eggs, salmon, basil, and parmesan cheese. Add chopped
mushroom stems until the stuffing is the desired thickness.
Place the stuffing in the mushroom caps. Cook the mushroom caps
at 400F for about 15 minutes.
Makes 4 appetizer servings
Peanut Butter Protein Balls
The exact ratio of ingredients will depend a little on the kinds of protein powder and peanut butter you use, also taste. You can use French Vanilla flavor for this basic recipe, but chocolate and other flavors work fine as well. If the peanut butter has more oil (natural peanut butters will vary quite a bit in the amount of oil), you’ll probably need more protein powder. Also, the amount of sweetener is obviously to taste. Note that these balls are soft at room temperature so you can’t throw them in a bag and expect that they will hold their shape.
Ingredients:
- 1 Cup sugar free natural peanut butter
- 4 scoops (or 1 and 1/3 cups) whey protein powder — that is low in carbohydrates, any flavour.
- 1 Teaspoon vanilla extract
Preparation:
Put all the ingredients in a mixing bowl and mix all at once. A mixer works great for this, but a food processor would probably be fine as well. Then roll into balls. If you like, roll in crushed nuts. You can mix almond meal as a coating. (This works a treat!).Makes approximately 16 balls about one inch in diameter and the best thing about this recipe is that it is really filling and very fast! Enjoy
Have your say…
Thankyou very much to those who have already come forward with great ideas over the last few months! Don’t forget we have a suggestion box at reception for your valued thoughts & comments. We can only improve with your valued feedback and ideas.
If you have any constructive criticism please speak with one of our friendly front reception staff
We want to ensure we are 100% delivering on our promise to be – ‘Brisbane’s most personalized & effective training facility’, with our focus being Results Based not Sales Based. We want to thank you and congratulate you all for your consistent and hard working training ethic. It’s what makes our job so rewarding and enjoyable keep up the great training intensity.
We are welcoming as much feedback as possible.
Yours in Health & Fitness,
The Function Well Team.
P.S: Don’t forget to become a Fan on Facebook of “Function Well Personalised Health & Fitness Centre.
