www.northsfitness.com.au

FITNEWS MARCH 2011

UPDATEFitCamp has just finished! Our team of 15 troupers have sweated it out for three mornings a week with a mix of activities including orienteering, boxing, soft sand sprinting and stair running.

“I’ve surprised myself that I was able to keep up with the group and did things that I never thought I would be able to do!” said one participant.

Sarah, the group trainer was equally impressed with the group’s efforts “I am so proud of all the FitCampees for working as a team to achieve all the challenges - they even managed to do it with a laugh and a smile!”

The group are having their fitness levels tested again at the end of FitCamp to measure the improvements they have made.

FITCAMPEXERCISE OF THE MONTHPUSH-UPSA challenging and effective exercise for increasing upper body strength.

There are a few Push-up variations that you can try:

1. Begin on your knees.

2. Keep your shoulders directly above your hands and your eyes on the floor in front of you.

3. Aim your chest down towards the ground (not your head) while bending your elbows wide to the sides to open up your chest.

4. You can also perform Push-ups on your toes.

5. To make it even more challenging try using a stability ball to perform Push-ups. This will also test your balance and stability.

BEEP, BEEP! TAKE THE CHALLENGE!Test your fitness and compete against other gym members and staff in our March Gym Challenge – The BEEP TEST! There are even some great prizes up for grabs.

The Beep Test is a 20 metre shuttle run used to estimate your VO2max (maximum oxygen uptake) and is an accurate measure of cardiovascular fitness. It involves running continuously

between two points that are 20 metres apart from side to side. The test will be held in Studio 1 on Monday’s at 7:30am, Tuesday’s at 7:45pm and Sunday afternoons at 2:30pm.There are male and female categories and different age groups, so why not see one of our friendly Fitness and Lifestyle co-ordinators on the day to give it a go.

GET CONNECTED

ON OUR NEW WEBSITE

If you haven’t done so already, make sure you check out our brand new norths Fitness website with new easy to read timetables, weekly blog, facebook page and all the latest news, views and fitness tips you’ll need.

www.northsfitness.com.au

FOLLOW US ON FACEBOOK

SALAD DAYS -CORN, BLACK BEAN & TOMATO SALAD

Try this simple, tasty salad that is high in fibre and protein but low in fat and calories. If Black Beans are hard to find you can use Kidney Beans. Four ears of fresh grilled corn will add even more flavour, but if time is short canned or frozen corn will do the trick.

Ingredients:

• 2 cups corn kernels (canned, frozen or fresh).

• 2 cups black beans or kidney beans (canned or dried). If using dried beans follow the instructions on the packet for cooking first.• 2 cups grape tomatoes, halved.• Green capsicum, finely chopped.• 1/4 cup finely chopped coriander.• 3 spring onions thinly sliced or diced jalapeno pepper (optional).• 1 tbsp olive oil.• Juice of 1 large lime.• 1 tsp cumin.Preparation:

Combine corn, beans, tomatoes, coriander, onions and jalapenos (if using them) in a bowl. Whisk oil, lime juice and cumin together. Drizzle over salad and toss until coated. Season with salt and pepper to taste.

Serves 5/6.

MEMBER OF THE MONTH

TOM ROBERTSTom is a regular at norths Fitness, and stands out from the crowd due to his attitude and willingness to give everything a go. He participates in the gym challenges, asks the trainers questions and isn’t afraid to try something new. Find out why our staff think Tom’s so terrific!

What have you achieved in regards to your fitness and how did you do it?

I’ve increased my core and back strength a lot, and my overall strength has increased as well. I’ve achieved this mostly by doing several types of abdominal training, which were taught to me by the trainers, mostly Will, Mike and Ryan.

What is your motivation?

My motivation was originally to be stronger when playing football, but now my motivation is increasing my overall strength and keeping healthy.

What is your favourite food?

Barramundi and veggies.

What is your favourite exercise and why?

Currently my favourite exercise is a roll out on my toes, it’s really challenging for a single exercise!

What advice do you have for those who want to achieve something similar?

To anyone else I would say to talk to the trainers and take their advice. Also do not be disheartened if you don’t see results instantly, it takes time.

THE SPICE OF LIFE!Professional athletes have long been into cross-training; footballers take yoga

classes to improve their balance and performance, and swimmers perform

resistance training as part of their overall development. So what is it about

cross-training that makes it so important?

Think of cross-training this way - if you’re an avid cyclist who can easily cycle a

couple of hours every day, you might think that you’re in peak fitness form. But then

you get into the swimming pool and you find after a few laps that your arms and

shoulders are exhausted and you’re feeling all-over body fatigue. Despite having

great leg endurance and cardiovascular strength, you’ve discovered weakness in

your upper body you didn’t realise was there.

With cross-training, you might add swimming to your cycling routine, & by doing

so you’ll begin to work all of your major muscle groups & improve your overall

health, strength & fitness level.

Cross-training helps to strengthen your entire body, making it less prone to injury.

Many people who walk or run everyday find they develop shin splints or tight

muscles which could be avoided by mixing up their fitness routine with some

resistance or flexibility work. There are generally three main types of training:

Cardio - anything that gets your heart rate up for a period of time. Usually

repetitive movements like walking, jogging, cycling or swimming.

Resistance - exercise that strengthens your muscles e.g. squats, push-ups and

lifting weights. This type of exercise keeps your body strong.

Flexibility - exercises that lengthen your muscles and keep your body flexible

e.g. yoga and any type of stretching.