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!
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 6th 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.
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 1st June And The Official Start Of Winter - Make Today Your 1st 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
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