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Newsletter February 2014

FITNESS IDEAS NEWS Hello 2014 what happened to January? A new year usually means a fresh start and new goals. Unfortunately also by the start of February a lot of New Years resolutions have been thrown out the window Even though one month has gone it does not mean that you cant get those resolutions back on track. 2014 has already proven to be an extremely busy year with lots of Fitness Ideas clients setting fitness targets for the start of the year. 3 clients have already signed up and started their own 6 week fitness challenges with another client planning to start at the beginning of this month. Fitness Ideas continues its strong business relationship with Derek Hall of BodyPro supplements and this will get stronger through 2014. Be sure to contact me is you wish to order anything from their great line of supplements. Be sure to check out BodyPros specials at the end of this newsletter. For the month of February I am going to be offering the two following specials. 1. Purchase 6 x 30 minute 1:1 training sessions valued at $310.50 and you will get a 20% discount. So 6 sessions for $248 ($41.30 a session). 2. Purchase the 4 week Summer Blast package. You get 2 x 30 minute 1:1 personal training sessions a week, specialised training program to follow, weekly measure and weigh and nutritional support. Valued at $515 sign up before the 4th of February and your investment is $390. There are only 4 packages available so contact me today. This bi-monthly newsletter will hopefully inspire you to get back on track. Here is what will be included in this bi-monthly newsletter. A quick and easy tone at home workout. Learn how many calories are hiding in your drink. 2 quick/healthy recipes. Simple tips to stay motivated while working out alone. Please feel free to share any thoughts you may have either by contacting me on email at or visit me on my Facebook page.
Something you want to see more of in the newsletter or something new you would like covered, then drop me a line and let me know! FITNESS IDEAS MOBILE TRAINING SERVICE

Yours in health Shaun

Be sure to follow me on: CLIENT ROUND UP 2 Fitness Ideas clients have already booked their spots in running events for 2014. Chryseis has been training hard for the 7km round the bays run and another client Charlotte has been working hard heading up to the 10km run at the same event then a half marathon in April which will lead to the final build up the New York Marathon at the end of the year. Good luck to


both these ladies for their individual build ups. Speaking of events Irene has already got her event planned with her looking at beating her 10km walk time in the round the bays the race. As stated earlier three clients have already signed up for individual 6 week challenges and the two that started in January are getting some fantastic results with one client loosing 2.3 kg in a three week period and my client Julie in a 2 week period has lost 400 grams, 4 cm from her belly button, 6 cm from her hips and dropped 1.2 % body fat. I view all of my 6 week challenges as a great way to kick start your health and fitness journey leading to an ongoing enthusiasm for training. Speaking of motivation I want to take this time to say huge congratulations to my client Pip. Pip has been working hard all the way through the Xmas and New years period to get wedding dress ready for her wedding early February. Even with some unplanned issues along the way Pip has stuck to the plan and is looking great. Am looking forward to doing her final measurements early February. Finally a big congratulations to one of my home based clients Nicola. After suffering a severe injury requiring early in 2013 Nicola contacted me late in 2013 to help her get fit and ready for her next Karate grading. Nicola worked extremely hard and passed her grading in late December with flying colours. Not to sit on her laurels Nicola has already started her training for her next grading in late February. TIPS TO STAY MOTIVATED IF YOU WORK OUT ALONE:

Here are five simple tricks you can use to keep motivated:

1. Keep a workout log.

The easiest way to do this is to keep track of your workout frequency, progress made and any measurements you care about such as your weight, body fat percentage and your waist size. Then, when you need a little motivation boost, all you have to do is go back and look through your old workouts to know that all your hard work is paying off. Remember to stay true and keep it accurate as you will only be cheating yourself

2. Make a schedule. (And stick to it!)

How many days a week do you really want to work out? Three? Four? Five? Get really clear on this first as well as what workouts you will be doing i.e. weights or cardio or yoga, then go ahead and actually schedule your workouts in your calendarjust as you would any other appointment.

3. Create trackable goals.

When you work out by yourself, there's no one there to encourage you to push through one more rep, to run a little faster, to jump a little higher. That's why creating personal goals is so important when you work out alone. Goals can be anything, whether small or big maybe you have a goal of doing 20 push ups in a row without stopping, or to run in a half marathon at the end of the year. Whatever your goals, make sure they're trackable (i.e. more specific than just to "lose weight"), and always remember to record your progress along the way. Having a goal in mind can help push you through that tough workout even on days when you'd rather be doing anything else. Lets face it working alone or working out with someone else we all have these days.

4. Find a virtual community.

Just because you cant physically work out with others doesn't mean you can't find a support community of like-minded people with similar goals to help keep you on track with your workouts. Whether it's a group of people in your neighbourhood you meet with once a month to help encourage each other, a friend who you weigh in and measure each week at the same date and time, an online community or forum, or even just social media, having others there to share your struggles and successes can give you a huge motivational boost.

There's no doubt about it: working out alone is tough. So how do you stay motivated to keep working out and keep challenging yourself when there's no one there to force you to do it?


5. Reward yourself.
At the end of the day, when you're struggling to find that last bit of motivation to lace up your training shoes and get moving, a reward might be the only thing that gets you off the couch and in workout mode. While you shouldn't make it a habit to eat a piece of cake every time you finish a workout, giving yourself a worthwhile reward every time you reach a milestone or hit a goal can be a huge motivator. This could be a nice dinner out, new workout shoes you've been eyeing, even a massage just make sure you want the reward badly enough to keep working toward your goal, day after day. Remember, 80% of success is showing up. So get out there and crush your workouts. You can do ityou just have to believe in yourself. RECIPES TO TRY AND ENJOY:

Blend the water and flesh from 2 young coconuts to make milk. Blend the milk with the dates and vanilla in the blender. Pour the liquid into a bowl. Stir the chia seeds through the mixture thoroughly to prevent clumping. Allow to set and serve with fresh seasonal fruit. Devour For more healthy recipes check out


Vanilla Chia Pudding

This Vanilla Chia Pudding is absolutely divine. Chia Pudding is the perfect healthy snack, breakfast or dessert idea. Its amazing for digestion, is a great source of good fats and weight loss too. Vanilla Chia Pudding is your new best friend Serves 8-12 Always use raw, organic ingredients.

Serves 4: INGREDIANTS: 500 gm lean rump steak 1 small cos lettuce 450 gm whole baby beets (drained) 50 gm goat cheese cup pecan nuts toasted and chopped cup honey mustard dressing

PREPERATION: INGREDIENTS: 3 cups fresh coconut milk (made from 2 whole young coconuts flesh and water) 1 vanilla bean 1 cup chia seeds 3 fresh dates Coconut flakes Fresh fruit, such as blueberries Nuts of your choice 1. Cook steak in a heated, lightly oiled, non-stick fry pan for about 4 minutes on each side or until cooked to your liking. Remove from the pan, rest for 5 minutes, and slice thinly. 2. Arrange lettuce leaves over 4 serving plates or 1 large platter, top with sliced beef and baby beets. 3. Crumble goats cheese over salad, then sprinkle with pecan nuts and drizzle with the dressing.

NUTRITIONAL INFORMATION PER SERVING: Energy: 1430 kJs Protein: 30.7 gm Saturated fat: 5.4 gm Carbohydrates: 16.6 gm QUICK AND EASY TONE AT HOME WORKOUT

7) reverse crunches 12-15 reps

Lets face it there are times when you just dont get the time to get to the gym. But not making it into the gym should not mean missing out on a work out. Try out this quick and easy full body workout which can be done anywhere. This is a times workout where you keep working through the exercises until 25 minutes has elapsed 1) Lunges 15 reps each side


2) flutter kicks 10 each side Xmas and New Years has come and gone but with summer still here it is very easy to finish work with a nice cold alcoholic or non-alcoholic drink. Sometimes those drinks can be filled with empty calories. Here is a handy guide to make smarter choices so your weight loss regimes dont go out the window. 1. Sweet Cider: A common beer alternative that contains 506 kJ per 330 mls. 2. A red wine: The odd glass can be great for your heart but 150 mls contains 550 kJ. 3. Pina Colada: A cream and coconut base makes it a calorie heavy option. A 210 ml glass packs in 1012 kJ. 4. Beer, a standard bottle or pour: Beer is carbohydrate heavy with 509 kJ per 330mls but does not pack the punch of a Pina Colada. 5. A 40 ml shot of tequila: One shot is the quickest way to down 353 kJ. 6. Gin and Tonic. If youre not using diet tonic then a 240 ml glass contains 743kJ. 7. Orange juice: While you may be virtuous going for the non-alcoholic option. Slurping away on orange juice all night can make a big dent in your weight loss goals. Even though it is the healthy option a 250 ml glass contains 442 kJ.

3)triceps dips 15 reps

4)Pulsing side plank 12 each side

5) Inch worm to press up 8-10 reps. (if you cant do press up then inch out and inch back)

6) Cobra planks 30 seconds

If your main goal is weight loss then you have to be careful not to drink too many of your calories. Dont forget using Diet options or alternating drinks with a glass of water. QUOTE OF THE MONTH

sports supplements at competitive prices Check out this months specials:

See you all next month.

021 383 589

Fitness Ideas is now in partnership with BodyPro Supplements. Be sure to contact me to order all your


Stockists of:

This recipe makes 3 servings. You can store muesli covered in the fridge for three days. Just add one scoop of sculpt before you serve. Sculpt devine desert A fabulous treat for those wanting something sweet after dinner. Try variations of this desert by using different flavours or mousse mix. Recipe: Make up one serving of scuplt swiss chocolate in 250 mls of non-fat milk in a blender. Add to the blender one packet of weight watchers choclate moose mix, blend for 10 seconds. Dissolve a small sachetof gelatine in half a cup of very hot water. Stir until dissolved. Let the gelatine cool slightly then add to the sculpt/mousse mix in the blender. Blend for 10 seconds . Poor mixture into serving dishes immediately and refrigerate for one hour before serving. NB: This recipe makes three servings. Garnish with slivered almonds or add your favourite essence flavour. As mentioned earlier, Fitness Ideas Personal Training is conitnuing to work along side Horleys Sports Nutrition. Fitness Ideas is a proud stockist of all their supplements. You can order all your supplements through me and have access to products that are not readily available in stores and supermarkets. Fitness Ideas continues to try and provide the best supplement deals for all of my clients.

This month I thought I would share some recipes using Sculpt Protein Powder courtesy of Horleys: Berry Bircher Ingredients: 1 cup rolled oats (uncooked) cup cranberry juice cup frozen berries 1 Tbsp lemon juice 150 gram low fat or lite yoghurt Sculpt powder berry or vanilla. Directions: Gently mix all ingredients excepy Sculpt into a bowl. Cover and refrigerate over night Before serving mix one scoop sculpt through.

Below is a little bit about Horleys. For further information about their products and what they offer check them out on the web at: Horleys is a brand created in New Zealand way back in 1976. We specialise in sports nutrition and dietary supplements and are committed to providing specialised, quality products that give our customers the edge they need to achieve their goals.