Newsletter June 2012

NEARLY HALF WAY THERE June is upon us which means winter is here and we are nearly half way through the year. With all that said Where the heck did the year go to?. It seems that we just blink and another month has passed. Now is the perfect time to start working on those summer health and fitness goals. Whilst it may be hard to even think about training on cold evenings and mornings, the earlier you start on those goals the easier it will be in the long run. Starting now means you dont have to try it all in a short period of time when summer is already here. May was an extremely busy month for Fitness Ideas Personal Training. My new website finally got up and running and Im extremely happy with it. If you have not had a chance to check it out, then head on over to www.fitnessideas.co.nz. My plans are for this website to continually evolve and Im already planning to get a news page up and running to regularly keep you up to date with what is happening. June is already shaping up to be a busy month. With the success of my weekly Bounce Back to Fitness groups, I intend to carry these on through the month of June. Also for the month of June Im will be running my Refer a Friend promotion. Refer a friend and if they sign up for a session you get a 45 min 1:1 personal training session for free! The more friends you refer the more free sessions you get. 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.
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!

BABY WATCH So we are 33 weeks down and not long to go. We both love attending our ante natal classes. Not only informative but a lot of fun as well. It literally is a process of counting down the days and to say we are excited is an understatement. Rhonda is finishing up work this week and it would be fair to say she is looking forward to moving into another stage in her life. Knowing Rhonda the hardest thing will be making sure she is getting enough time off her feet and is relaxing. On another note it, would be really helpful if people do not contact me regarding sessions after 9.30 pm. If you need to cancel or postpone a session, I can be contacted before then or after 5.30 am. With the business becoming increasingly busier it is 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. Yours in health Shaun

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

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CLIENT ROUND UP Once again May was another fantastic month with lots of my clients doing and achieving some awesome things. One thing that always amazes me is the diverse activities that clients involve themselves with. Its great to see peoples hard work paying off and I hope that their successes give you some inspiration as well. I started working with Stu Bailey a few months back. Last year Stu competed in the annual Firemans Challenge up the Sky Tower. Stu came to me to help him compete again in this years event. So in May, dressed in full fire fighters gear, Stu tackled the Sky Tower again and placed 7th overall in the open male section in a great time of 13 minutes and 41 seconds. Fantastic work Stu and I already know he is planning to do it faster next year. Speaking of fantastic results, a huge congratulation to my client Patrick. Patrick is supported by Independent Living who assist people with head injuries. Patrick absolutely loves athletics and competes nationally at regular events. He has been working really hard with his running speed and strength and this has lead to him being selected for the New Zealand Special Athletics Team to compete against an Australian team later in the year. Fantastic! June is going to be a big month as I have quite a few clients preparing for the Wellington 10km walk/run and half marathon. A big good luck to Kylee Meek, Irene Walker, Lisa Malnachak and Heather Thompson I am sure you will do great. I will be sure to post their results in next months newsletter. As you are probably aware, I am heavily involved with the Onslow College football programme as the strength and conditioning coach. With the grading games just being completed it has been good to see all the teams constantly improve and get some great results. Congrats to both junior sides who finished top of their respective grades on points (the First XI play Div 1 football, the Second XI play Div 4 and the Third XI play Div 7). Continuing with the football theme, a big thumbs up to Ben Sigmund and the All Whites who picked up a fantastic 2 all draw vs El Salvador and then 4 days later picked up an amazing 1 nil win against Honduras. The team now move to the Solomon Islands were they will play a World Cup qualifying tournament. Good luck to the entire team. Finally a HUGE CONGRATULATIONS to Paul Ifill and Elle Issac who recently got engaged whilst holidaying in France. Great work to Iffs and Elle.

TIME FOR SALMON In last months newsletter I wrote about getting enough protein in your diet. When one mentions protein the first examples that are thought off are usually beef, chicken and eggs. One overlooked source of protein is salmon. With salmon, not only are you getting a great tasting protein source you are also getting a whole host of other health benefits. It is true that Salmon does have a higher fat content than say chicken or tuna so it should not be eaten every day, however it should be a food source that is used on a regular basis. So what health benefits do we get from salmon? Well here is a great list and as you will read salmon is just more than a high protein source. 1. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. 2. Intake of salmon which is rich in omega-3 fat is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. 3. Intake of omega-3s and omega-3 containing salmon is associated with decreased risk of depression, decreased risk of hostility in some studies of teenagers and decreased risk of cognitive decline in older persons. 4. Research on fish intake and joint protection has shown that EPA from salmon can be converted by the body into three types of closely-related compounds that work to prevent unwanted inflammation. 5. Omega-3 intake and consumption of salmon has been associated with decreased risk of two eye-related problems: macular degeneration and chronic dry eye. So as you can see, salmon is not only a great protein source but provides numerous health benefits. For a detailed nutritional breakdown of salmon be sure to check out this link.

www.whfoods.com/genpage.php?tname=nutrient profile&dbid=20

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SALMON RECIPE

EXERCISE OF THE MONTH Glute Bridge With so many people now sitting through most of their day its not surprising that more and more people are suffering from weak glutes which in turn is leading to more individuals suffering from hamstring and lower back problems.

So now you know a little bit about Salmon and its benefits, how do you incorporate it into a healthy diet? What is a great, tasty meal that the whole family can enjoy? Check out this great tasting and quick and easy recipe to try out. Mediterranean Salmon 4 x 120 gram pink salmon fillets 2 medium tomatoes, sliced 1 cup mushrooms, sliced 1 medium red pepper, cut in thin strips 2 tbsp pesto sauce lemon juice, to taste black pepper, to taste 4 cups whole wheat spaghetti, cooked Directions: 1. Preheat oven to 200C (400F). Spread out 4 large sheets of aluminium foil. 2. Place a salmon fillet in the centre of each sheet. Spread 1/2 tablespoon pesto sauce on each fillet. 3. Divide the veggies into 4 equal portions and spread on and around fish. 4. Sprinkle freshly ground black pepper and lemon juice (to taste) over each fillet and fold the aluminium foil closed to form 4 packages. 5. Bake for 15-20 minutes or until fish is done. Serve over cooked pasta. Number of Servings: 4 Competition: While on the talk of salmon, Fitness Ideas has two movie tickets up for grabs to the romanticcomedy Salmon Fishing in the Yemen for the client who can send the best improvement idea for the newsletter and the website. Check out the trailer for the movie here: http://readingcinemas.co.nz/trailers/292 So put your thinking caps on and email me at fitnessideas@hotmail.com. Entries close Tuesday 5 June.... I look forward to hearing your ideas!

One of the easiest exercises that we can do to help build glute strength is the glute bridge. The beauty of this exercise is that can be done either at the gym or at home and absolutely no equipment is needed.

Starting position Lying face up on ground with arms to side, knees bent and heels on ground Procedure 1. Lift hips off the ground until knees, hips, and shoulders are in a straight line. 2. Hold 2-3 seconds, return to start position and repeat for prescribed number of repetitions. 3. At the top point the focus should be on squeezing your glutes tight. 4. Throughout the movement ensure your core is tight to prevent loading up through the lower back. 5. Breathe out as driving hips up and breathe in as you lower your hips down. Do not let back hyper-extend. QUOTES OF THE MONTH The reward of a thing well done is to have to do it. Ralph Waldo Emerson Dost thou love life? Then do not squander time, for thats the stuff life is made of. Benjamin Franklin.

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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.

Paul Ifill's Elite Health and Nutrition

Shaun
021 383 589

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

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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