Newsletter May 2012

MAY MADNESS If you have been in the gym lately (and I hope you have) you would have noticed how busy the gym has become, especially at the start of the week. Winter is nearly here and with that we usually see more people training inside. Unfortunately with the turn in the weather some people tend to become more unmotivated. Each year I see people put their exercise plans on the back burner and end up starting the summer period back at square one. My challenge to you is continue your training programmes over the winter months so you hit summer running, rather than shuffling into the warmer months. If the busy gym environment is what is turning you off going then now is the perfect time to change things up. Here a few quick tips to help you out:
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April was fantastic month for Fitness Ideas Personal Training and May is already looking like it will be yet month. May will see the continuation of my group programmes. The current groups run through until the second week of May and Im already planning to run the groups again. The start date is yet to be confirmed but it will be in the month of May. Just a reminder - I have added a new session for my Muffin Top groups on Thursday nights at 5.30pm so if you or someone you know would like to take part then please let me know. May will also see Fitness Ideas run another Sunday outdoor fitness session. This is on 27 May and will start at 8.45am leaving from Johnsonville City Fitness. The cost of this great session is only $15 per person. May will also see Fitness Ideas finally unveil the new website. At the time of compiling this newsletter, the final changes are being made to it and Im really excited about what it will offer. Speaking of offers, for the Month of May I am offering a special deal... Wanting an in depth training session but not wanting regular 1:1 training? Then this is for you! Individual programmes: includes 2x30 min 1:1 training sessions - all yours for $99 (RRP $150). A great way to put some fun and intensity into your training. Contact me for details. Now you may (or may not know) that Ive decided to do another body building competition. This will be happening in September and will be in Wellington. I have decided to use part of my blog as a way to keep you all in the loop with what Ill be doing to prepare for it, so be sure to check out my blog for all the updates.

Set a time challenge: set yourself the challenge of finishing your workout in 30 minutes instead of 45 minutes. That way you are out of the gym quicker and not having to rub sweaty shoulders as much. Swap times: lets face it after work on a Monday and Tuesday night is always busy. Why not try an early morning workout or a late night session? If your job allows, work/ eat through your lunch break and leave a little earlier so to beat that after work rush. Split your cardio and weights: I see people standing there frustrated because there is no cardio equipment free. Why not try doing your weights first and then come back to your cardio when it is a bit quieter? Or if the weather allows get, changed and head outside to do your cardio then back into the gym to finish with your resistance work.

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BABY WATCH

CLIENT ROUND UP April was a stellar month for so many of my clients. Firstly a big congratulation to all the boys and girls involved with football at Onslow College. I have had the pleasure of doing fitness work with all of them over the last few months leading up to the start of the season. Everyone has been working well and Im sure it will be a great season for each of the teams. A special mention to Greig Erikson and Matt Jepson who took their 15 A team to the finals of the Scots College preseason football tournament. The boys played consistent football and ended up beating Wellington College in the final.

So we are 29 weeks down and not long to go. Its pretty exciting stuff in the Wilton household thats for sure. Bearing this in mind, now is the best time to talk about my plans for the upcoming months. Simply put it will be business as usual. I plan on taking a week off once the little fella is born... the problem being we have no idea exactly when he will come! We are due in July but if he does come early I will make sure I contact any clients to let them know of the change of plans. With the business becoming increasingly busier its also worth pointing out the importance of locking your session times in. My free spaces are now very limited so make sure to get your sessions booked early to avoid missing out. Also please be aware of my cancellation policy regarding sessions. If you would like a copy of the cancellation policy, please email me on fitnessideas@hotmail.com. Please feel free to share any thoughts you may have either by contacting me on email at fitnessideas@hotmail.com or visit me on my Facebook page. Yours in health Shaun

Congratulations to Kerri Cox and Kirsty Cobham who ran the Waitarere half marathon in April. Both of them ran a fantastic race finishing in just over 2 hours on the off road course. Great work ladies, a top effort and I know you are already eyeing up your next challenge. Speaking of running, quite a few of my clients have been hitting the roads getting ready for the Wellington Capital half marathon and 10km races. Kylee Meek is training hard for the half marathon, Heather Thompson and Lisa Malanchak are both training for the 10km run and Irene walker is hitting the road getting ready for the 10km walk. Jackie Munroe has also been hitting the streets with her sister as they took part as a team in a recent duathalon. Both of them really enjoyed it.

Be sure to follow me on: http://shaunsfitnessideas.wordpress.com

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!

On a completely different note, a huge congratulations to Ellen Slater who recently took part in the Wellington Kapiti Mana team who bowled at the New Zealand Team nationals. Ellen was part of a team that finished third overall and Ellen has also been picked to trial for the New Zealand team. Finally a huge whoop whoop to my client and friend Ben Sigmund who scooped the awards at the Wellington Phoenix Football Awards. Unfortunately the Nix were eliminated by the eventual finalists, Perth Glory.
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Ben capped off a fantastic season by winning Sony Player of the Year, Players Player of the Year, Members Player of the Year and Media Player of the Year. Unfortunately for Ben it is only a short time off as he has to start training for the upcoming All White tour.

will find yourself in an over trained state

pretty quickly.
3. Your programme is out of whack: you

are training too much, with too much intensity or you are training with the wrong style for your body type and/or experience level. Just because your mate
copes with the training plan, it does not mean you will. What to look out for General Symptoms Fatigue is the most common symptom of overtraining, according to Princeton University, which points out that over trained athletes also might feel moody, irritated, depressed or unenthused by their sport or suffer from sleep problems. Other symptoms include decreased appetite, weight loss, muscle soreness and increasing incidences of injuries, according to the university. Cardiovascular Symptoms Over training taxes your cardiovascular system. You might find that you have an elevated heart rate during routine exercises that you normally could handle or even while in a resting state. It's difficult to analyse your heart's performance by yourself, so consult your doctor, who can perform a test to detect irregularities in your cardiovascular system. Decreased Immunity Over training can lead to an increase in head colds, allergic reactions and other infections, according to a 1992 article in the "Journal of Athletic Training". If you find that you get sick often or encounter new allergies, visit a doctor. Though the causes might be unrelated to your training, it is worth checking into whether your vigorous physical regimen is exposing you to health risks. Decreased Performance Typically, routine exercise can improve performance. For example, runners who regularly exercise and consistently ramp up the intensity or distance of their workouts become faster and gain endurance. But sometimes your fitness results plateau or even diminish. This might be a sign of over training, but it also might be due to an ineffective workout structure. If you're experiencing diminished results, consult a qualified trainer to see if over training is the problem. If not, consider overhauling your workout regime to foster steady, sustainable growth.

The happy Ben and his wife Deanna on the awards night

The angry Ben (right) expressing his views with a Melbourne Heart player

IS OVER TRAINING A MYTH? Over training is something that is hotly debated within the Personal Training realm. There are various trains of thought about over training and how to avoid it. If you Google the protocols to avoid over training, you will find set standards to stick by. I have a differing opinion however - for me the onset of over training is as individual as the trainer. Someone may be able to train their chest three times in a week and suffer no over training symptoms whereas the next person may need a full week to recover. I know some people who train everyday and never suffer from over training whereas I know other people who if they do more than four heavy training days a week over a prolonged period, they become severely over trained. I believe there are many factors that come into play to avoid onset of over training: 1. Quality of diet: if you are eating enough and it is good quality food, you are doing better than someone who eats sporadically, not enough or the quality is poor.

2. Sleep and stress is killing you: if you are not

sleeping enough and its poor quality and your stress levels are high, chances are you

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GETTING YOUR PROTEIN Example: 154 lb male who is a regular exerciser and lifts weights 154 lbs/2.2 = 70kg 70kg x 1.5 = 105 gm protein/day So are you getting enough protein in your day? THE CRUNCH

So last month I talked about water... this month I thought I would talk about something else our body needs: Protein. For a lot of us protein is one of the most overlooked nutrients. In todays world we tend to fill up more on carbohydrates and forget about our protein needs. Protein has so many uses; two of the more important ones are appetite regulation (yes if you eat more protein you will feel less of a need to have those sweet treats at 3.30pm) and more importantly protein helps with the repair of building of muscle. The sad thing is, a lot of people are training hard in the gym only to undo all their hard work by not consuming enough protein throughout the day. The biggest issue for most people is not knowing what to eat but actually how much to eat. Talk protein with most people and I usually get a screwed up face and the person telling me how they dont want to be eating endless amount of chicken, fish and egg whites. For most this is not the case and its actually not that hard to make sure you get your daily protein needs. So how much do I need? Well a lot of this comes down to how much activity you do and what kind of activity it is. It would be fair to say that a casual gym goer is going to need a lot less protein a day than someone who trains with heavy weights daily. We also have to take into account the persons gender, age and body size. Still a little confused, then use this quick and easy calculation: How to Calculate Your Protein Needs
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The crunch is one of those exercises in the gym that can be done really badly. So bearing this in mind here are a few tips to make sure you get the maximum benefit from this exercise.
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Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don't relax all the way. Repeat for 15 to 20 repetitions with perfect form for each rep.

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Tips 1. To keep your neck in proper alignment, place your fist under your chin to keep your head from moving. 2. Keep your back flat against the floor throughout the entire movement. 3. If your back arches, prop your feet on a step or platform to make it easier.

Weight in pounds divided by 2.2 = weight in kg. Weight in kg x 0.8 1.8 = protein gm/day Use a lower number if you are in good health and are sedentary (ie 0.8). Use a higher number (between 1 and 1.8) if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

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QUOTE OF THE MONTH Wisdom is to the soul what health is to the body. Anon

Paul Ifill's Elite Health and Nutrition

REFER A FRIEND Do you know someone who wants to improve their health and wellbeing and would be interested in receiving my monthly newsletter? If so, contact me on fitnessideas@hotmail.com with their contact details. Or if you do not wish to receive this newsletter, please contact me by email. See you all next month. For all Fitness Ideas clients and newsletter subscribers, mention my name when you place an order and you will receive a 10% discount. Hi, my name is Paul Ifill. I would like to thank you for visiting my page. I am a professional footballer for the Wellington Phoenix FC in the Hyundai ALeague. I have been playing professionally for 14 years and been fortunate enough to have appeared in the English Premier League for Sheffield Utd, the FA Cup final in 2004 for Milwall V Man Utd, which led to a place in the Europa League. After struggling to maintain my weight throughout most of my career and trying numerous FAD diets, I am pleased to be able to tell you that I believe I have found the answer! I have worked with many different nutritionists and fitness coaches throughout my career and have been able to bring all this information together to share with you and help you achieve your goals! It really is as simple as exercising, maintaining a healthy, balanced diet and using the correct supplements. I have discovered the brands Nutriway, Fuel Factor and XS Energy, which have played a key part in getting me back to full fitness. I feel I am in better shape, both physically and mentally, than I ever have been at any other point in my career. I will aim to keep you up to date with all the latest product information and my personal preferences. If you have any questions regarding the products please do not hesitate to contact me on: elitehealthandnutrition@gmail.com *Nutriway *Fuel Factor *XS Energy

Shaun
021 383 589

If you would like to buy any of the products featured in the above ranges, please contact me elitehealthandnutrition@gmail.com or alternatively you can purchase them via PayPal on my Facebook page. http://www.facebook.com/elitehealthandnutrition http://www.twitter.com/EliteHealthNut http://www.youtube.com/EliteHealthNut

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