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It’s time to retire the Christmas holiday mindset and focus on your health and fitness goals for 2014. The new year brings a clean slate, renewed vision for yourself and a whole 12 months to create the health and fitness you dream of. Here are a few tips from the insports trainers to get you motivated and back on track to achieving your goals in 2014. 1. GET ORGANISED THE NIGHT BEFORE Pack your fitness gear and plan your gym visit the night before. This way you are more likely to follow through with your visit. 2. SET GOALS When it comes to your health and fitness you can set many goals for yourself including, strength goals, weight loss goals, weekly visits to the gym, walking or running distance goals, push up goals, the list is endless. 3. TRY SOMETHING NEW Like anything in life you do over and over again, it can get a little boring. Your gym sessions aren’t exempt from this. Mix it up in 2014 and try a new group fitness class, book in at reception for a kickstart program update, bring a friend along or recruit a personal trainer to ramp up your workouts. 4. CLEAN OUT YOUR CUPBOARDS De-clutter your cupboards of the left over junk food and replenish them with healthy options. When there is healthy food on hand, it makes it easier to stay healthy and shed that unwanted weight stacked on over the xmas period. 5. RECRUIT A PERSONAL TRAINER Recruiting a personal trainer may give you that extra edge and specialised knowledge you need to make the changes you desire.



Summer is the time to eat light and keep well hydrated. Ditch the packet mixes and start making your meals from scratch. This will help eliminate unwanted fats, sugars and chemical additives. Ingredients: 2 stalks lemongrass, white part only, finely chopped 2 purple Asian shallots, finely chopped 1 long red chilli, seeded, finely chopped 2 garlic cloves, crushed 1 tbs brown sugar 1 tbs dark soy sauce 1 tbs oyster sauce 2 tsp fish sauce 1 tsp sesame oil 500g chicken thigh fillets, thinly sliced Green onions, thinly sliced, to serve Steamed jasmine rice, to serve Step 1 Place lemongrass, shallot, chilli and garlic in a mortar and gently pound with a pestle until a paste forms. Add sugar, combined sauces and oil, and stir to combine. Place in a glass or ceramic bowl and add the chicken. Stir to combine. Cover with plastic wrap and place in fridge for 1 hour to develop the flavours. Step 2 Thread the chicken evenly among the skewers. Preheat a char-grill pan on high. Add chicken and cook for 2-3 mins each side or until cooked through. Transfer to a platter, sprinkle with green onions and serve immediately with steamed jasmine rice




Marks Corner

We’re well into 2014 and between all 3 Insports venues we’ve had an amazing number of new members joining. Welcome. My advice to new members is to ensure you try a variety of classes and/or activities. Wait until you’ve participated in a class at least 3 times before you decided it’s not for you. Like anything in life new classes can be a little daunting and difficult at first but you will soon get the hang of it. If you’re unsure how to use some equipment ensure you recruit the assistance of our helpful staff. They will be more than happy to help you. I’m pleased to announce that Insports will be launching a facebook page in the coming months, so watch out and get ready to LIKE our page for the latest fitness tips, a hint of motivation and to keep up to date as to what’s happening at your Insports Gym. - Mark



The staff at Mt Warren nominated Marilyn as member of the month as she has been coming to the facility for the past 8 - 10 years and “is pretty much part of the furniture” there. She has made her visits to the gym natural part of her day and they are routine as waking up in the morning. Marilyns favourite workout is the Step class as it combines cardio, core strength, co-ordintation and the choreography is fun. She loves it at Insports as there is something for everyone, the instructors are really good and everyone is encouraging. Exercise helps Marilyn by increasing her fitness levels which allows her to enjoy life and keep up with her young grand kids. Marilyn stays motivated by reflecting back on how far she’s come and noticing the results. She now feels comfortable within herself and doesn’t ever want to go backwards. Her advice to others is: “Sometimes it can be daunting but the instructors are very approachable and there’s something for all fitness levels. You just have to give it a go.


INTERNATIONAL WOMEN’S DAY BRUNCH To celebrate International Women’s Day we are hosting a Womens Day Brunch and you’re invited! Come and join us at 10:30 am: Mt Warren - 4th March Logan North - 5th March Logan Metro - 6th March RSVP at Reception

Are you looking for a fun kids activity for your child to be able to build confidence, develop fine motorskills and gain fitness? Kids boot camp is all about Building Confidence with Fitness and having Fun. Every Wednesday afternoon at Logan Metro we offer the opportunity for your child to join us in our Kids Bootcamp. When: Juniors 5 - 9 years 3:45pm - 4:30pm Youth 10 - 15 years 4:30pm - 5:15pm Classes are 45 minute in duration Fee: $8 per child per session * First Session is FREE Contact 3089 5555 for more details.

MEMBER OF THE M ONTH MARCH RON LAGAS Ron is the proud husband and father of a 4 year old daughter and 12 year old son. He started working out when he was 15 and visits Logan Metro insports 6 times per week. He says “It’s important to stay fit and strong to avoid injury and to be a positive role model for your children. Being active keeps me motivated around the house which also keeps the wife happy. It really benefits the whole family”. Even his son’s mates look up to him because of his size and strength. His tip to busy Dads who find it hard to stay motivated: “Stop making excuses and just get on with it. If you have to quit the cigarettes and alcohol just do it. Working out helps you feel pleased with yourself when you look in the mirror. Don’t wait for the time, make the time everyday, it’s well worth it.” Thanks Ron for being our March’s member of the month




Do you get tired of doing the same old workout? Well each month we’ll be featuring a workout of the month that you can follow and mix up your workout routine. Strength Workout: Lat Pull Down 1 set of 12(light weight). Pause at the bottom. 30-45secs Rest 1 set of 10-12 (medium weight). Pause at the bottom. 30-45secs Rest 1 set of 8 (heavier weight). Pause at the bottom. 30-45secs Rest Chest Press 1 sets of 12 (light weight). Control on the way down. 30-45secs Rest 1 set of 10 (medium weight). Control on the way down. 30-45secs Rest 1 set of8 (heavier weight). Control on the way down. 30-45secs Rest Leg Press 3 sets of 10 (medium weight). Control on the way down. 45-60secs Rest. Walking Lunges 2 sets of 20 steps. Seated Row 1 set of 10-12 (medium weight). Pause at the bottom. 30-45secs Rest 1 set of 5-8 (heavier weight). Pause at the bottom. 30-45secs Rest Finisher Rower 5mins. As fast as possible. Keep the chest up. shoulders and head back and neck relaxed - Stretch

Insports newsletter Feb March 2014  

Insports at Logan is a Community Gym where everyone is welcome. Enjoy the monthly newsletter that our fabulous staff bring to you