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
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