Its not all about the Adults having fun
It's just as important to get our kids active & healthy outdoors too.
Brand new Wednesday Afternoon classes from 4-5pm
kids from 5yrs - 13yrs
Giving kids the opportunity to get outdoors and become more active
fun, exciting, challenging games & drills
Free weeks trial included
Term 4 Has now ended and that brings a close to our year.
Holiday Classes kick off January 9th and run until February 3rd
If your keen to train during your break join us at the above stated times all at Yamble Reserve North Ryde
Term 1 2018 kicks off Monday February 5th
Merry Christmas & a very healthy & active Happy New Year
IM NOW A NEWLY QUALIFIED METAFIT COACH
ADDING YET ANOTHER ELEMENT TO OUR BOOTCAMP CLASSES
FROM TERM 4 THIS WILL BECOME PART OF THE TIMETABLE
"The Metafit™ 30 minute bodyweight training system gets results! it is a functional and effective, metabolic workout that will change the way you train"
Let me know if your keen to shake up your training routine
BRAND NEW WEDNESDAY CLASSES STARTING TERM 3
6AM TRADIES & LADIES
6.30PM SUNSET BOOTCAMP
THAT NOW GIVES US 6 DAYS A WEEK & 13 CLASSES TO CHOOSE FROM
ALWAYS SOMETHING EXCITING HAPPENING HERE
WHY NOT COME DOWN & HAVE A GO AND JOIN THIS HAPPY LOT
EXCITING NEWS FOR CREATIVE FITNESS
WE ARE HITTING THE BIG SCREENS TEAM AT EVENT CINEMAS TOP RYDE CITY
BECAUSE THEY LOVE THE LOOK OF WHAT WE DO HERE WITH OUR CLASSES
EVERY SINGLE MOVIE, EVERY SINGLE DAY, EVERY SINGLE WEEK FOR THE NEXT 12 MONTHS.
A FILM CREW WILL BE COMING TO FILM OUR CLASSES AND PUT A 15 SECOND AD TOGETHER TO BE PLAYED RIGHT BEFORE THE BIG BLOCK BUSTER MOVIES
CAN YOU BELIEVE IT????????????
CREATIVE FITNESS WILL BE SEEN AND ADVERTISED TO OVER 1000'S OF PEOPLE IN THE NEXT YEAR.
TO SAY I'M EXCITED IS AN UNDERSTATEMENT, TO SAY I'M SO PROUD OF WHAT HAS GROWN HERE IN JUST 2YRS, THE FRIENDSHIPS, THE COMMITMENT AND THE RESULTS HAS BEEN REWARD ENOUGH, BUT THIS IS NOW TAKING ME BEYOND ANYTHING I EVER EXPECTED
THANKYOU TO OUR NORTH RYDE FITNESS COMMUNITY FOR THE SUPPORT BECAUSE WITHOUT YOU THIS WOULDN'T BE HAPPENING
NOW WHO'S READY TO BE A MOVIE STAR ???
Come join in the fun, always new, always challenging,
Term 2 Kicks off this week
New Term, New Goals, New you
5 STEPS TO HEALTHY EATING
Ok lets get real, you dont need to be a 'foodie' to cook awesome dinners every night. You guest need a strategy for creating simple, quick healthy meals that rock.
Step 1: Choose a protein
Our favourites are grass fed beef or lamb, free range chicken or turkey, oily fish like salmon, mackerel or sardines, white fish, beans combined with rice, quinoa or nuts & seeds.
Step 2: Choose 3-4 vegetables or salad ingredients
Make at least two of them green
Step 3: Choose a method
Steam, grill, bake, pan fry, poach, slow cook.
Step 4: Add herbs and spices
From chilli to coriander, basil to garlic and pepper, anything goes. Extra points if you put a little kim chi or sauerkraut on the side for a probiotic boost.
Step 5: Have great condiments on hand
Our favourites are organic mustard, chilli sauce, guacamole, or a little organic butter. Make sure the sugar content is non-existent before you smother your protein in any store bought options.
Bonus: Stress free but fancy sides for entertaining
1: Pan fried: Mushrooms + chilli + garlic + butter
2: Steamed: Asparagus + Broccoli + drizzled nut butter
3: Baked: Carrots + drizzled honey
4: Diced & steamed broccoli + fried in coconut oil + salt
5: Baked: Roast cauliflower + turmeric + drizzled greek yoghurt ( add after baking)
6: Roasted: kale pieces + coconut oil + salt
7: Baked: Sweet potato fries + dusted cinnamon + pinch of salt
FOODS WE SHOULD TRY TO AVOID AND SOME NICE ALTERNATIVES
Deep Fried Foods - such as hot chips, battered fish, donuts, hash browns
Because - let's be straight up about this, deep fried foods are just about the most destructive foods you can eat. For the most part, they are full of trans fats your body can't break down and are inflammatory to your body, promoting disease and draining you of energy. They are also really hard for your body to metabolise, meaning they're pretty much always stored just where you don't want them to be before you slip on your bikini.
Swap them for - oven baked sweet potato chips with a little coconut oil, grilled fish, baked potatoes
Refined sugar - lollies, crappy chocolate, most ice-creams, toffee, caramels, jelly, cake, biscuits.
Because - your body naturally craves sugar as it was a rare treat that fuelled energy back in Paleolithic days, but your body really can't process much of the sweet stuff in one sitting and refined sugar really messes with your appetite and fat storage hormones.
Swap it for - naturally sweet wholefoods like berries and citrus fruits, coconut water, raw cacao and unsweetened carob treats, Greek yoghurt, shaved coconut meat.
Nightly alcoholic drinks - wine, beer, spirits, champagne, need we go on?
Because - drinking a few glasses of wine or beer most nights is an easy habit to slip into. You need it to relax when you get home right? We promise, you dont. Boozing every day is the quickest way to pile on the KG's and drain your energy stores too. Why? Because it puts strain on your organs and is a fast-burning fuel, so your body will not be able to burn any other calories from the food you eat when alcohol is in the system. It's also full of sugar.
Swap it for - a warm herbal tea when you get home, or a glass of bubbly mineral water, or coconut water with fresh lime slices for extra yum. As soon as you have a nice drink of anything, it relaxes you and you'll find you're no longer craving wine.
Overly processed foods - refined carbs like crackers, white bread, rice cakes, potato chips, as well as anything with ingredients that dont sound like actual food, or which have an ingredient list that's super long.
Because - as soon as these foods are in your system, they just convert to sugar or create inflammation, depending on their ingredients an how processed they are. Not so bad to have every now & then, but make them a sometimes food.
Swap them for - real, whole foods. If you're confused, just try to eat things that have as close to one ingredient as possible, or look like something that once had eyes, or you could have plucked out of the ground, or baked/make yourself at home.
Soft drinks and cordials - anything flavoured and bubbly, or syrupy, even the 'diet' versions, energy drinks and 'sports' drinks too.
Because - there's just nothing good about them. At all. We promise. They're either full of sugar, or full of chemicals and not only will they stack on the weight, if you suffer from skin issues they'll make them a lot worse too.
Swap them for - just drink filtered water, herbal and green teas, coconut water and the occasional caffeinated drink like coffee/black tea, did we mention water??
Fruit yoghurts - literally any brand and any flavour.
Because - they're all so full of sugar, you'd be better off eating dark chocolate. Literally, most small tubs of fruit flavoured yoghurt ( even the luxe organic ones ) have almost double the amount of sugar in an entire block of Lindt 85% cocoa chocolate.
Swap them for - plain Greek yoghurt with no sugar added. Then add your own nuts/seeds and berries, or a scoop of protein powder for sweetness.
Margarine - yep, any brand.
Because - it's super processed and loaded with chemicals and trans fats that will make weight hard to shift and effect your overall health and energy levels.
Swap it for - avocado or real, organic butter. Yep, butter is actually good for you in moderation.
Too many high gluten foods - think pancakes, muffins, most breads, pasta, most cereals.
Because - too much gluten can make you bloated, stack on weight and the processed kind can be really inflammatory to your system, even creating feelings of depression in some people.
Swap them for - when it comes to bread, reach for good quality, bakery sourdough or spelt bread, which are often a lot lower in gluten and much more friendly to your system. Don't overdo the pasta and definetely do your own baking. Choose plain, wheat-free oats or swap your cereals for eggs and veggies. It's not that gluten is all - out horrible for you, but it's definitely best eaten in moderation.
Sauces, chutneys and dressings - tomato and barbecue sauce, fruit chutney, pickled jams, mayonnaise, tartare sauce, french salad dressing, balsamic vinegar, dips - you name it.
Because - these can really pack a sugar, chemical, fatty, or salty punch and removing them can make a huge difference to your health and waistline.
Swap them for - plain mustard, olive or avocado oil and lemon/lime juice, unsweetened chilli sauce, hummus or plain old herbs.
Yum, enjoy these Creative alternatives
IS ALCOHOL SETTING YOU BACK?
Alcohol is widely consumed around the world, in all cultures, including and predominantly in the sporting culture.
In most sporting arenas Alcohol companies are the main sponsor. In the AFL, Carlton Draught and Heinekin beer companies are usually the main sponsor. Does this mean as an athlete, sportsperson or someone trying to lose weight and get fit, it is ok to consume alcohol? The short answer is NO.
Alcohol like macronutrients have a calorie content. 7 Calories per gram. In comparison, Fat has 9 calories, and carbs and protein have 4 Calories per gram. As you can see, it is the second highest.
One of the main causes of weight gain and obesity is consuming calories in the form of liquids. Liquid calories are digested much easier and will not make you feel full like solid foods. This is because solid foods need ot be broken down and digested.
Ok so how much calories do common alcoholic drinks actually have?
Vodka ( straight) 30ml = 65cals
White wine ( standard) 1 glass = 121cals
1 Beer ( full strength) = 1 bottle = 148cals
Sangria 1glass = 150cals
So Vodka and other straight alcohols seem like they don't have many calories, beers and wine are a little higher. To put this into perspective to burn a glass of white wine you would have to go jogging for 15 minutes continuously. The problem is who ever stops at one? If you consume 1 bottle of white wine that is one hour of continuous jogging to burn it off.
If you are already trying to lose weight this puts you back a day in training.
Let's now look at more consumed popular drinks.
Smirnoff Ice 5%, 1 bottle, 254cals = 29 minutes of jogging
Vodka & Red bull, 1 glass, 177cals = 46 minutes of walking
Corona Beer, 1 bottle, 148cals = 39 minutes of walking
As you can see the alcohol plus the sugar equates to high calorie intake
Let's say you went out on a Saturday night and you consumed 4 Smirnoff Ice 5% within 4 hours, that's 1 per hour, which is pretty tame, you would have consumed 1016 calories, that is equivalent to 2.1 McDonalds Big Mac Burgers.
What about 2 drinks per hour which is still in recent surveys predictions pretty tame for people in their 20's. You would have consumed 2032 calories, or 4 Big Mac's. You would have to run continuously for 4 hours to run the calories off.
Ok, so we have talked about the calorie intake and the weight gain aspect of alcohol, what about the health side as an athlete.
Alcohol has a negative affect on testosterone production and will increase the cortisol levels in men and women. Testosterone in men is essential to adaptation in exercise ( muscle repair and recovery). Cortisol is a stress hormone puts the body in a catabolic state, which essentially means your body is breaking down your muscle mass for fuel.
If you consume alcohol your body stops burning fat and will burn the alcohol for fuel first, so any extra calories you consume will be stored as fat.
Then there is the hangover affect of binge drinking on your training the next day and subsequent days. You will not be as motivated to get out and exercise if you are feeling run down or sick from too much alcohol on the weekend.
So, if you have goals and dedication then alcohol is not a good substance to consume if you want performance or fitness goals. It sets you back and it's harder to get back to business the next time.
Think about this the next time you want that big night out.
Cheers Aleisha :)
THE BENEFITS OF FUNCTIONAL TRAINING
It's everywhere these days, everyone who exercises has heard of it, but what does it mean and what does it do?
Functional Training is a classification of exercise that involves training the body for activities performed in daily life.
Some typical examples are the Squat ( deep sitting and standing ), Deadlift ( picking objects off the ground ) and the Pull up ( pulling yourself off the ground to a higher position )
Here are a few of the countless benefits of Functional Training
1. Training movements that you use in everyday life
In order to keep our bodies strong, healthy and injury free, training our body in movements we use every day is the best way.
For example, if you train your body to be able to do a push up safely and effectively, pushing yourself off the floor while you are playing with your kids or animals will stop you from straining your shoulders and a potential injury.
If you train your body to deadlift large amounts of weight off the floor, picking up the groceries and a package off the floor will be a breeze and keep you safe.
2. The Muscle stimulus and calories burned is high.
Functional training incorporates lots of different muscle groups.
For example a squat incorporates all your leg muscles and your core, trunk and back muscles to keep you stable.
A push up not only uses your chest and arms muscles, but your core, trunk and leg muscles to keep you stable, and your back muscles as an antagonist.
These types of exercises as they incorporate lots of large muscle groups burn lots of calories when exercising.
3. Functional training lets you move in a natural way.
If you have been to a gym you have seen all the state of the art machines that look flashy and expensive.
These machines don't allow your body to move in the way it is designed, and can ptentially injure you when used.
Functional training allows your body to move naturally and safely.
For example, the Smith machine is a machine in a gym that allows the barbell to move up and down in a straight line. When people use this machine to squat etc they are restricting the way the body wants to move and pushing the body into an unnatural state.
A free weisth squat allows your body to move in a natural way with no restriction.
4. You are working your core muscles more than you think.
Your core is a very important part of the body to keep strong, it protects your spine and keeps everything inside safe.
Every movement in functional training is training and strengthening your core. When you squat your core is stopping your trunk from collapsing, when you do a push up your core is keeping your body flat and spine safe.
Why spend time doing hundreds of sit ups when you can burn more calories and work your core at the same time.
5. Functional training is transferable into any sport.
As functional training involves movements we use in everyday life, it also trains the 10 components of fitness. Cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
It is well known that AFL footballers, Pro Basketball players and Track and Field Athletes use functional training as their main source of training.
It also enhances the coordination between the Nervous System and the Musculoskeletal System, so to produce better athletes quicker.
6. You can do it anywhere, anytime.
To get started in functional training you can be in your loungeroom, or down at the local park
A great functional training workout can be as easy as
10 Push ups
10 Sit ups
For 10 minutes
The above sample workout is giving you a full body workout and looks easy but is deceivingly hard.
If you are looking at getting started with training but don't know exactly where to start, or need a liitle help, then contact me today and we can work out a program suited to your needs.
Thanks Aleisha :)