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Simply email elinorgking@yahoo.com.au to get on your way to achieving your goals!

Newsletter - 16th June

 Welcome to this week's newsletter.  I hope you enjoy the content, if you have any questions about fitness or would like to see any thing featured here then just drop me an email and i will do my best to include it.

Exercise of the Week

  

This weeks exercise of the week is great for the upper body and core strength! 

Start in your plank position (note that this can be done on your knees too) make sure your abs are engaged and you are as flat as possible.  Push up with one arm, trying to get your hand where your elbow was, then push up with the second arm.  This will bring you into a ‘push up starting position’.  Next you need to lower yourself down one arm at a time until you are back into your plank position.  Repeat starting with the other arm.  Complete 10 – 12 repetitions, keep your bottom down and your abs in.  Let me know how you get on! 

3 PT Sessions for $29 

Snap Fitness are offering having an End of Financial Year Sale.  You can get 3 Personal Training Sessions for $29!!  They are practically giving them away!  Be sure to sign up before the end of June!

June Photo Competition

Don’t forget about my Facebook Photo Competition for your chance to win $500 of Free Personal Training.  All you have to do is upload a photo to the Eli King Fitness Facebook Page of you (and your friends) getting fit and healthy for your chance to win.  

If you don’t have Facebook then just email it through to me!!

Ladies Only Massage

If you have been working out a lot, have tight sore muscles, or feel like you deserve a reward, pop down and see my friend Naomi at Juma health and Yoga studio!  Mention my name and get $10 off your first massage!  Call Naomi on 0409 496 313 or visit www.juma.com.au

Sweet treats that won’t knock you off track… 

Sometimes you just need a sweet fix.  Here are 5 ideas that will keep you on track…

Dark Chocolate:  Research suggests that Dark chocolate can potentially lower blood pressure and cholesterol levels – if you ever needed a reason to eat chocolate…  Dark Chocolate is also very rich which means that you won’t want to eat too much of it – Win-Win!

Frozen Grapes:  Chuck a mix of red and green grapes in the freezer (try and spread them out so that they don’t stick together), and once frozen you have a delicious healthy treat at your fingertips!

Fruit Smoothie:  Smoothies get a real mixed review.  But they are a really great way to satisfy a sweet craving, and to get some really great nutrients too.  The best thing about them is that you really can’t go wrong.  Throw your favourite fruit into a blender and whizz.  Job done J Just be wary of shop or café bought smoothies as they are likely to have added chemicals & preservatives or a even sneaky scoop of ice cream!!

Fruit Salad:  Simple yet effective.  Easy to transport, easy to eat, and the variations are endless.  Try new fruits, and experiment!!

Delightful Dipping:  Melt a few squares of dark chocolate in a dish, chop up some fruit (Banana and Strawberries are my favourites) and dip to your hearts content.  This feels delightfully decadent, and the beauty is that you don’t need a lot of chocolate so you won’t be adding unnecessary calories to your day.

Enjoy!

Kick Start Your Metabolism

Did you know that there are lots of simple things that you can do to turn your body into a super efficient fat-burning machine?  They do NOT include depriving yourself of foods you love, resorting to unhealthy gimmicks, or taking super expensive “fat-melting” supplements.  Here are a few things to avoid and a list of things to start to give your metabolism a boost

Metabolism DON'TS

If you reduce your calorie intake too much, your body starts a fat storage campaign.  You will often hear people talk about ‘Starvation mode’, which simply means your body is hanging onto whatever fuel it can as it doesn’t know when it will get more.  It is not true that the less you eat the more you’ll lose.  Keep to a healthy calorie range that keeps your internal engine burning that stored fat all day. 

Skipping meals affects your body chemistry in ways that can make weight loss more difficult. Eating 5 or 6 small meals through out the day not only manages your hunger but it helps to avoid cravings and will prevent over eating at your conventional meal times.  Try not to go more than 3 to 4 hours without eating something.

As mentioned in last week’s newsletter (you can view older letters here), sleep is incredibly important to your fitness.  More and more research is now showing that sleep deprivation plays a huge part in weight gain. Your body needs that rest for recovery that keeps your metabolism in good working order. The occasional late night won’t hurt, but consistently sleeping just one hour less than you need may slow down your weight loss considerably.

Metabolism DO'S

Build muscle! Surprisingly, this is the most important action you can take to maintain a high metabolic rate.   If you don’t strength train, your body could be using muscle for fuel instead of fat. Considering that a kilo of muscle burns about 3 times more calories per day than a kilo of fat even when you’re sitting still (and up to 15-20 times more calories per minute when you're physically active), you can see the problems this can cause.  For example, if you lose 10kgs of weight (and 30% of that weight loss is muscle—3kgs), you’ll be slowing your metabolism and your fat burning capacity down a by a huge amount. A simple strength training program twice a week can limit your muscle loss and keep your metabolism running high.

It has often been said that exercising in the morning is better.  Now in terms of the quality of your workout it doesn’t make a lot of difference.  However, exercise boosts metabolism by increasing your calorie burn even AFTER you’ve finished.  So you can maximize this after-burn by working out in the morning and staying as active as possible throughout the day.  The more intense the workout, the longer the after-burn!

If you are a client of mine, then you will be very familiar with interval training.  Basically, the harder you work, the more calories you will burn both during and after exercise—plus its superb for increasing your fitness! So work as hard as you can, then slow down and recover, then repeat for about 10 – 15 minutes and you will burn a crazy amount of calories.

Most importantly, we want these changes to become your daily lifestyle.  You have to WANT to do it, so make exercise and healthy eating FUN! Try new exercises and recipes, anything that keeps you interested and adds some spice to your program. Put in your best effort and reap the rewards of reaching your goals. 

Meal Plan

Up until now I have only given you basic advice on your food intake.  Now as you already know regardless of what your goals are, nutrition is 85% of the process.  It doesn't matter how hard you exercise, it's not going to make a lot of difference if your nutrition isn't right.

I now have the answer!  I am now offering fully customisable, tailor made food plan!!

What is included?

- Full meal plan for each week

- One day to eat whatever you like

- Calorie tracking - See the exact calories for your favourite meals

- Shopping Lists

- Tweak your plan to suit you.  Don't like something - Change it!!

- Fully Custom to you and your preferences

- Hundreds of recipes to choose from, try new things, include your favourites

- Track your progress and stay accountable

If you think that this is for you and would like more information then drop me an email, or talk to me in the gym and I can give you all the information you need. 

Have a great week

Eli

Eli King

Personal Trainer

elinorgking@yahoo.com.au

Eli's Newsletter 9th June 2011

News From Eli

Its been an exciting week at Snap. We started our Bridge to Brisbane Running Club! The girls who came on Monday worked really hard and are going to run a great race in September. 

We also set a gym challenge to ride on the stationary bike 928km in 30 days.  This is the equivalent of riding from Brisbane to Sydney!  We have lots of contenders all giving it a go and there will be a prize for the person who gets to Sydney first.  There is still time to join in, the challenge will run until the end of June, so cough up $2, jump in and get pedalling :) 

This weeks newsletter has some interesting information on rest, pre and post exercise nutrition and of course the usual suspects such as exercise of the day.  I hope you enjoy it.

Next week I hope to feature a ‘Questions and Answers’ article, so if you have any questions at all relating to health and fitness then please drop me an email or pop it on the Facebook page.

Client of the Week

Congratulations to Sonya Grey who is my Client of the week this week!!  She has had a hard week and wanted to give up a few times and she has battled through and kept going!  Well done Sonya.  As a little bonus I have sent Sonya off for a Massage at Juma Health and Yoga Studio.  Maybe next month you could be a winner too!?!

June Photo Competition:

Don’t forget about my Facebook Photo Competition for your chance to win $500 of Free Personal Training.  All you have to do is upload a photo to the Eli King Fitness Facebook Page of you (and your friends) getting fit and healthy for your chance to win.  We’ve already had one entry in… can you beat it?

  

Melissa Hardy sailing in the Queensland State Yachting Championships last week.

Sleep can make you fitter…

Did you know that regular exercise helps you fall asleep faster, sleep longer and wake up less frequently during the night. Even just 20 minutes of exercise a day will help you when hitting the hay…

Whilst you are sleeping, your body works to repair the muscles that have been worked during exercise. The harder you train, the more time to you need to recover.  Without this recovery, you could cause an injury, or suffer the effects of over training.

You should make sure that you have had at least six to eight hours of sleep the night before exercise to ensure that your muscles are well-rested and able to  perform to their full potential.

A lack of sleep can slow the metabolism of glucose (the energy source for the brain) by as much as 30 to 40 percent. Therefore, you’re sleep deprivation not only affects your exercise performance and level of motivation, but could lead to potential accidents and injuries due to slower reaction time and reduced concentration.

Shockingly, research has shown that people who sleep less than seven hours a night are much more likely to be overweight. Apparently, sleep deprivation increases levels of the hunger hormone (ghrelin) and decreases levels of the hormone that makes you feel full (leptin), which will play havoc on your metabolism.  The effect of little sleep often leads to overeating, making the wrong food choices, lack of motivation to workout and weight gain.

So, how much sleep are you getting?

Ladies Only Massage

If you have been working out a lot, have tight sore muscles, or feel like you deserve a reward, pop down and see my friend Naomi at Juma health and Yoga studio!  Mention my name and get $10 off!  Call Naomi on 0409 496 313 or visit www.juma.com.au 

Bridge to Brisbane Running Club

The running club has started this week, and our first session went really well.  We focused on running technique, worked on some exercises to increase leg strength and drill to perfect our form. 

Bridge to Brisbane 10Km Race is on the 11th September 2011, and will be a great challenge.  So come along to the club and get involved. Its only $4 a session!

Pre and Post Exercise Nutrition

A question that is often asked is, should I be eating before I work out?  This is a difficult one, because some people find that eating too close to exercise makes them feel a little nauseous.  It will depend a lot on how you feel, and may take a little trial and error to start with, but here are some general guidelines:

Try to eat around 2-3 hours before you work out, this will allow optimal time for digestion, which will make sure you have a happy tummy while you exercise.  You don’t want the sudden reappearance of the last meal!!

You want to eat around 1g per Kg of Bodyweight of Carbohydrates.  These are energy-rich foods such as breads, rice, pasta, cereal, fruits, vegetables. Make sure you choose whole grain and whole-wheat options for more fibre, which will help with a more steady energy release.

Include a small amount of protein (around 5-10g) such as lean meat, nuts, beans and dairy (Make sure the fat content isn’t too high)

On top of this you need to ensure you are properly hydrated:  1-4 cups of fluid, the ideal choice being water or milk to pre-hydrate the body.  Make sure you sip fluids slowly – you will only work out on a full bladder once!! ;)

Liquid meals such as smoothies and meal replacement shakes work well about 1 hour before as they are more easily digested.

Avoid high sugar and high fat foods - cream-based soups and sauces, burgers, fries, chips, chocolate. These take longer to digest and can result in stomach issues.

Okay, So we have covered pre-nutrition, but what about after your workout?  The meal you eat after your workout is probably the most important meal of the day.  In that first hour after exercise your muscles are literally screaming out for nutrients.  You need to eat enough protein to help repair damaged muscles (this is how we get stronger and faster) and to replenish stored energy sources.

When we exercise we use up our stored energy (glycogen) which is a form of sugar.  This Gylcogen waits in the liver for a signal that you are exercising, at which point it sends you the fuel that you need.  Your body can hold around 1,800 calories of glycogen, which is more than enough to fuel most workouts.  You will perform better if your glycogen stores are full when you start exercising; eating slow release carbs like those mentioned below is the best way to replenish these stores.

Protien is used for repair and growth.  Exercise causes muscle breakdown, and to the action of repairing our muscles over the course of the following days is how we improve.  In order to repair, our muscles need the amino acids we get from eating protein.

For protein we want either some meat, chicken, eggs, fish or protein powder, and for  carbohydrates we want oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits.

Exercise of the week:  Decline Lunges

These are another killer for the legs.  Stand on top of a bench.  Carefully lower one leg to the floor then step back up to the bench.  Complete 10 of these on one leg then switch to the other.  Working almost every muscle in the lower body, as well as testing your balance this exercise will also get your heart rate up!!

Next Week I promise an upper body exercise!!!

Snap Special

Snap Fitness are offering having an End of Financial Year Sale.  You can get 3 Personal Training Sessions for $29!!  They are practically giving them away!  Be sure to sign up before the end of June!!

Have a great week!

Eli

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1st June - Weekly Newsletter

A Note From Eli

Hi everyone!  Hope you are having a fantastic week.  We’ve had some brilliant training sessions this week, everyone has given 110% and I’m so proud of all my clients!!

I’ve been busy this week putting out fit tests.  This has given people a good kick up the back-side as I will be re-testing them in a months time!  Definitely a reason to put the work in now!!!

We have also been busy planning our Bridge to Brisbane running club.   We have 10 weeks to train and get you all fighting fit for the race!  We’ll get you all some snap kit and we can all run it together.

Lastly I’ve been working on my Facebook page, making sure I get interesting updates out to you all.  If you’re not a fan… click here now to ‘like’ and check out this months fitness photo competition, for your chance to win $500 worth of training.

Breakfast – The most important meal of the day

The word breakfast literally means to break your fast, since it will have been around eight to twelve hours since your last meal.  By morning, your muscles and brain are desperate for some fuel so that they can get working and help you through the day ahead.

A great reason not to skip breakfast, especially if you are trying to lose weight, is  that skipping breakfast will severely reduce the quality of your training sessions, as you will have lower blood glucose levels (fuel).  It will make you hungry and will almost always lead to impulse snacking and an increased calorie intake throughout the day.

Here are some simple and nutritious breakfast ideas for you:

A bowl of muesli or bran cereal with low-fat milk and sliced banana.

Thick fruit loaf toasted and topped with ricotta or cottage cheese. Cappuccino, flat white or latte with trim milk.

Grilled cheese and tomato on grainy toast. English breakfast tea.

Poached or scrambled eggs on wholemeal toast with mushrooms and grilled tomato. Glass of fresh juice.

Fresh strawberries or diced melon tossed in a bowl with passionfruit pulp. Top with thick Greek yoghurt and  crunchy muesli.

Wholemeal muffin topped with grilled mushrooms or sliced tomato and a large glass of reduced-fat milk.

Milky coffee (latte, flat white) with bran and raisin muffin.

Fresh fruit salad; cheese omelette with wholemeal toast; tea, coffee, milk or juice.

What’s your favourite breakfast?

Exercise of the Week:  Touch Downs – Great for the Glutes!! 

Some of you will have already experienced this awesome exercise!  It’s a real killer for the legs!

http://www.youtube.com/watch?v=NbXNN--8Rd0&feature=related

Start with your feet about hip width. Place your weight on your left leg, keeping the knee slightly bent. Draw your right knee toward your chest. Now swing your right leg backwards in order to perform a rear lunge. Allow your right knee to go as close to the floor as your body will allow (without touching your knee to the floor). At the bottom of the movement, keep your chest up and open, reach down and touch your left foot with your right hand.  Now in one quick movement (while pressing your weight into your left foot), rise up out of the lung bringing the knee back up toward your chest. And repeat. Complete 10 repetitions on your right leg before moving to your left.

June Fitness Photo Competition

Upload a photo to the Eli King Fitness Facebook page of you getting your fitness on.  Be creative and I will be judging all the entries on June 30th and the winner will win $500 worth of personal training.  Enter as many times as you like over the month!

2nd Place wins 3 free training sessions and 3rd place wins 3 free Pilates classes

Good Luck  - Can’t wait to see all your photos – Don’t forget to tag yourself J

Bridge to Brisbane Running Squad:

Are you thinking about running the Bridge to Brisbane this September?  Why not join our new running squad to help you prepare, and run your best time ever!!  For just $150, you get the following:



2 Training Sessions Per Week, 10 Week Training Pack, Snap Bridge to Brisbane Singlet, Race Entry, Snap Towel & Water Bottle, Fortnightly Strength Training Session, Fitness Testing

.

Alternatively just pay $4 a session & come to as many or as little as you like, but you will have to organise your own entry, and if you want a shirt, you’ll need to buy one for $20.

Training will include:  Sprints, Time Trials, Long Runs, Technique, Drills and stretching.  Pop down to the gym to sign up – runs start next week 6^th June.

6 stretches that are important for runners

 Runners are notorious for tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which can affect running stride, form and speed. To improve hamstring flexibility, try this lying hamstring stretch.

  

  Stretching the quads forces your hamstrings to contract, helping them get stronger. It's important to have strong and flexible quads since these muscles help lift your knees and increase your speed. This standing quad stretch is easy to incorporate after a run, and once you master this, you can carefully pull your thigh and knee slightly behind your body for  a greater hip flexor stretch at the same time.

Your Piriformis muscle is responsible for the rotation of the hip. Although it's very important in activities that frequently change direction, it tends to tighten up in runners. If the Piriformis becomes too tight or spasms, it can irritate the sciatic nerve, which causes pain in the Glutes, lower back and thighs. To prevent these issues, try the above two stretches. 

The illiotibial (IT) band is part of a muscle that runs along the outside of the knee and can create pain when it starts to rub on the kneecap. This is typically an overuse injury (trying to do too much too soon or not giving your body adequate time for rest and recovery). Stretches that target the IT band, like this example, can reduce pain and prevent future knee problems.

 Source: www.sparkpeople.com

Today Is 1^st June And The Official Start Of Winter  - Make Today Your 1^st January!!

By now, January 1st, 2011 seems like a century ago. I mean, just think about how much has happened in the last five months.  Do you remember those little resolutions you made back then? A new year always makes us feel optimistic and empowered to change our lives.  But, like most people you have probably forgotten about a few of them and let them slip… well, I’m here to get you back on track.  J

I’m talking about health and fitness goals.  That first month of January it seems so easy to jump out of bed at 5am to get to the gym before heading off to work.  And now that winter has set in, and it’s getting darker and colder, all that enthusiasm seems to have melted away and it’s just a distant memory.

So what changed?  Its important to work out what went wrong, so that this time around you don’t make the same mistakes!  If it was boring, you won’t stick to it this time either!!

To get results, stop thinking about the why nots, and start thinking about the whys!  Positive Thinking is the way to success – just remember why you set those goals in the first place.

All you have to do is start.  It doesn’t matter if its 2 hours or 20 minutes, give 100% to the time you have and finish strong.  Make every workout the best ever!

If you are stuck in a rut, and need to get back on track make a plan and get started.  There are another 7 full months of 2011; plenty of time to re-assess and reach those goals.   What are you waiting for?

Post your goals and your progress on our facebook page

Eli’s Top Post-Training Rewards:

Using a reward system is a great way to motivate yourself to exercise.  Just make sure you aren’t rewarding yourself with something that is going to take you further away from reaching your goal (e.g. naughty food!!)

Here are a few of my favourite ways to pamper yourself after a workout J

• ·      Take an steamy hot shower using shower gels made with ginger, lemon or grapefruit. Ginger is thought to be able to stimulate our will and motivation, and the essential oils found in lemon and grapefruit are great for relieving sore or aching muscles.
• ·      Treat yourself to an occasional post-workout massage to knead out any stress and tightness. In addition to feeling great, massages improve circulation and help to rid the body of waste products that can accumulate when muscles are overworked.
• ·      Enjoy a thorough stretching session after your workout; really stretch from head to toe. This relaxes and calms you after your workout and will help to reduce any soreness you might feel the following day.
• ·      Reward yourself with a bit of shopping.  Get some new work out kit that you really love.  It will make you want to get to the gym so that you can show it off!!
• ·      You’re feet get a rough deal when you exercise. Try soaking your feet in some warm water, great for relaxing tired feet and drawing out toxins.
• ·      Enjoy a cup of tea. Herbal tea is a great tonic after exercise.  Go for tea such as peppermint, which is a strong muscle relaxant, nettle, which provides iron and is great for the circulatory system, or go for a calming chamomile. If you like it sweet, avoid using sugar – honey is a much better option and may even reduce fatigue after a workout.

           

Have a great week

Eli