Function Well Newsletter – May 2010
Brisbane’s Most Effective & Personalised Training Facility.
Article of the month –
Are You Too Busy To Exercise? A Performance Coach Can Help!
A performance coach understands that among all the excuses one can make about avoiding exercise, claiming that you’re just too busy has to be the most often heard excuse. The truth is that this excuse just doesn’t cut it anymore. Everyone can find a way to incorporate an exercise routine into their busy lives, even if their lives are scheduled down to the last minute. Here are a few tips on how even the busiest among us can bring a little fitness into their lives.
Make Exercise a Priority
It seems that we can always miraculously find time for the things we really enjoy, like meeting a friend for drinks or watching our favourite team play. The trick with fitting in exercise is changing your attitude about it, and making it something that is important enough to warrant taking a second glance at the schedule. Sure it means that you may have to get up an hour earlier or sacrifice an hour of your precious evening leisure time, but think about how much better you’ll feel, not to mention how much better you’ll sleep! You may want to hire a performance coach to ensure you stay on track!
Make a Schedule
Penciling exercise into your busy schedule is a great way to help keep you motivated and make time for fitness. Planning your fitness schedule a week in advance may be all you need to make sure you have time for all the responsibilities in your life. But sometimes even the best laid plans fail, so don’t beat yourself up if something comes up and you have to cancel one day. The most important thing is that you get back up on the horse the next day! Also, don’t forget that there are two days during the week that most of us don’t even consider when scheduling exercise – the weekend! If you are determined to meet your fitness goals, there is no better way than investing in the help of a performance coach.
Incorporate Exercise in Your Daily Routine
Just because you can’t fit time to go to the gym in your schedule doesn’t mean that you can’t incorporate exercise in your daily life! There are dozens of ways that you can get a short workout throughout the day. Some examples include using the stairs instead of the elevator or escalator, parking at the other end of the car park when going shopping, and when you get home, bring in your shopping bags one at a time. You could even permanently lose your television remote and get up out of your chair from time to time!
You Don’t Have to Do This Alone
Your secret weapon may be one you didn’t even realise that you had – your performance coach. Let a performance coach know what your goals are and you’ll be surprised at how easily they’ll help you reach them. If you’ve never considered working out with a coach, you’ll be surprised at how difficult it will be to cancel when you know you have someone waiting for you at the gym.
Don’t be afraid to seek out professional advice. A performance coach can help you think of new ways to incorporate exercise into your daily routine, even if you can only get to the gym a few days a month.
Program of the month –
Density Training for Fat Loss
Density training is usually associated with a hypertrophy program and with hypertrophy subsequently fat loss occurs as a consequence. By tweaking the density of your programs traditionally used for hypertrophy you’ll notice a significant increase in fat loss.
I have found that with a bit of modification, density-based training can dramatically increase the rate of fat loss. You must aim to beat the numbers from your previous session, this makes you train at a rapid pace, so your heart rate should be constantly high, and you should be exhausted when finished.
Density Training Explained?
Training density, looks at 2 training variables: volume and duration. Volume is your total workload or how many sets and reps you perform in a session; duration is the length of time your workout lasts. By combining these two, we arrive at your training density.
By increasing the amount of work you do in a given amount of time, you also enhance your ability to improve your work capacity.
Session Guidelines;
Perform 2 – 3 rounds of circuit 1 with 2 minutes rest after each round. Then complete circuit 2 for 2-3 rounds with 2 minutes rest after each round.
Your first round should be a bit of a feeler round. The limiting factor should be time, not fatigue.
On the first round pace yourself and move at a constant pace. Don’t speed up as the clock winds down. Instead, just allow your pace to carry you through to the end of the set.
Your second round should be flat out. As you get toward the end, speed up and try to crank out as many reps as possible.
Your goal is to do more reps each round (beat the previous rounds reps for each exercise) with a heavier weight if possible – you’ll be lifting more weight for more reps in the same time period for an entire circuit of exercises.
The Density program is a fun work out if done right, as it’s challenge-based, you have a goal to beat every set and every workout:
Circuit 1: K.B Session Rest 15 seconds between each exercise
Note: With the K.B Circuit don’t worry too much about the load increase for each round focus on increasing the reps.
| Type of Exercise | Duration |
| K.B Clean To Press | 35 seconds |
| Chin ups or body rows | 35 seconds |
| K.B Font Squat | 35seconds |
| K.B Swings | 35seconds |
Make sure in your rest periods your record your reps so you know what you have to beat next round.
| Type of Exercise | Duration | Rest |
| Push-ups | 35 seconds | 10 seconds |
| Deadlift | 35 seconds | 20 seconds |
| B.B Row | 35 seconds | 30 seconds |
| Plate sit-ups | 60 seconds | Rest 120 seconds and repeat circuit |
Upcoming Events –
Looking forward to seeing you all at the 12 week challenge FINALE party!
When: Saturday 15th May 6:30pm
Where: The Cellar Bar Exclusive
Tickets: $70 p/p
If you have RSVP but not yet paid for your ticket could you please do this ASAP, it would be greatly appreciated!
There are still a handful of tickets remaining so if you want to come along get in quick before you miss out on what is sure to be a great night – family and friends are more than welcome.
Don’t forget to vote for your favourite 12 week challenger. This award is not necessarily for who you think should win but someone who deserves a special mention for their commitment and efforts over the 12 weeks.
Place votes in the little box on the couch – The winner will receive a prize at the FINALE party!!
It is also your last chance to say goodbye to your favourite trainer MATTY!! As most of you know he is off to play soccer for the Fury in Townsville! So come along, have a drink and congratulate him on his achievement!
Function Well Games
The ultimate strength and conditioning challenge.
All fitness levels are welcome, with the focus being on self improvement.
The format is as follows;
Each participant will perform
- 3 lifts – Bench Press, Chin ups (reverse) and B.B Squats.
The weight used for bench and squats is 70% of your bodyweight for males and 60% for females.
1 set maximum reps for each lift, there is only 60 seconds rest between each exercise.
- Prowler maximum in 60 seconds – 40kg males 20kg females
- Burpees maximum in 60 seconds.
Every rep/lap equals a point.
The participant with the highest total of points wins.
When: 29th of May at 8.30am
Non members are welcome to participate so if you’ve got any friends that you think would be up for the challenge let them know they’re more than welcome to enter.
Entry: No entry fee applies for members, non members entry fee is $20.
Registration closes: 22nd of May – Register at reception
If you would like at training program for the challenge let Darren know and he can assign it to you on the online training platform or print it off for you.
Learn How To Increase Your Energy And Get Fat Loss Results Seminar
Come along and learn the keys to achieving a lean, strong and fit physique.
- 24th of May – Monday night – Learn How To Increase your Energy & Get Fat Loss Results In Minimum Time.
- Time:7.15pm
Seminar starts 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.
A quick note,
If you have been doing the same program for more than 6 weeks and you would like a new one, please let us know. Also we have had IT issues with the on-line platform, if you haven’t received your program please let us know ASAP.
Monthly Specials
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
Legendary client of the month……
Nathalie Probitzer
Ok here it goes, this is a little sad writing this one not because I don’t think Natty is a deserving winner, she is more deserving than any member to ever receive the prestigious honours of Legend of the month, but because this will be my last testimonial I write. I am so happy I get to honour one of my longest serving clients.
Natty has been training with me for 5 years and has endured two relocations and countless ups and downs be it fitness, personally or professionally. Recently Natty was the of the main participants who undertook the difficult 12 week challenge. There has been some stand out results and some of these results have been made quite public and deservingly so too, however there are a lot of achievers throughout this challenge who have gone about their business done the hard yards both nutritionally and physically and haven’t whinged or scorned the earth they walk on. Natty for me, is one of these quiet achievers. She never leaves the gym without a smile on her red beetroot face after another intense session. With this attitude she has had exceptional results since she has started this challenge and I wanted to acknowledge her on her incredible discipline and hard work. She looks fantastic and deserves a bit of recognition for what she has accomplished as do all the 12 week challenge participants. Furthermore a little shout out goes to her partner Bretty who has supported Natty through the 12 weeks. So well done Natty it has been an absolute blast to train you for so long, I have enjoyed every moment and thank you for putting up with my oxford dictionary mannered English and exceptional encouraging techniques hahaha …and let’s not forget my political correctness. There has never been a time when I haven’t walked away from a session where I haven’t enjoyed training you….so finally, well done, your a star and enjoy the pasta on Saturday after weight in.
Kind Regards, Probably the best trainer around
Matt
Recipe of the Month –
Sang Choy Bow
Ingredients
400g lean beef or chicken mince
1 clove of garlic, finely chopped
1 tbs ginger, chopped finely
6 sticks of celery, chopped finely
1 red capsicum, diced
4 cups of fresh spinach, cut up
4 shallots, diced
1 tbs soy sauce
1 tbs oyster sauce
1 tablespoon sea salt
Iceberg or cos lettuce leaves
Stir fry mince with garlic, ginger, celery, capsicum, spinach and shallots. Add soy sauce and oyster sauce. Serve in Iceberg or cos Lettuce leaves
Now Available At Reception……
If you are a regular to boxing we strongly recommend your own gloves, or your own inners to bring each week. These items are now conveniently located at reception.
- Boxing gloves – $35
- Inners – $3
- New Body Science SHAPING protein for females
Finally a protein designed just for us girls!!
It is designed to make the lives of busy, social and multi-tasking ladies a little easier!
- It is a high protein, low carb formula which contains vitamins, minerals, fat burners, omega 3, 6 & 9 plus antioxidants!
- It will assist FAT LOSS & MUSCLE TONE
- Available in banana, chocolate, vanilla and berry!
ONLY $39
Yours in Health & Fitness,
The Function Well Team
