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Message from Nathan and Nick

MERRY XMAS & Happy NY Be safe and have a very happy healthy break. Thank you for all your time and effort over the last year and congratulations. It has been our pleasure to train the best and ‘machine-ist’ (fittest) bootcampers in Australia. From the Consort staff: Nathan Schrag, Nick Blencowe, Jay Lindley, Nicho (Jr) Falcone, Jess Camara, Kath Beary, Leigh Montgomery, Alison Schrag, Mark Halligan, Gareth Milne

Well hello bootcampers. Before I go any further I want you to read an extract from one of the books I was reading on ancient history, (while having a rest from reading the wall street journal and my monthly addition of science mag) as I was reading it reminded me of all our loyal “soldiers” and their Spartan-isc like look at training and life. It was like it was written about you guys. I loved it. Replace Sparta with Consort, it seems so real. The goal of education in Sparta, an authoritarian, military city-state, was to produce soldier-citizens. In ancient Sparta, the purpose of education was to produce a well-drilled, welldisciplined marching army. Spartans believed in a life of discipline, selfdenial, and simplicity. They were very loyal to the state of Sparta. Every Spartan, male or female, was required to have a perfect body. On the other hand, the goal of education in Athens, a democratic citystate, was to produce citizens trained in the arts of both peace and war. When

babies were born in ancient Sparta, Spartan soldiers would come by the house and check the baby. If the baby did not appear healthy and strong, the infant was taken away, and left to die on a hillside, or taken away to be trained as a slave (a helot). Babies who passed this examination were assigned membership in a brotherhood or sisterhood, usually the same one to which their father or mother belonged. (some does sound a little harsh) Well our loyal little followers it has come to that time of the year, when you must venture out on your own and fend for yourself. Three weeks may seem like an eternity, but we have trained you well, you may struggle, you may even wish to give up but you will survive. HO,HO,HO, and a MERRY CHRISTMAS to you all and a HAPPY NEW YEAR!! Have a peace filled and safe Christmas. Enjoy the time spent together and.... the giant family feasts. It has been a outstanding year with never a dull moment and as we look back on the last bootcamp of the year we can rest assurred in the

personal records we have SMASHED and the INSANE changes made in mind and body! GREAT JOB MACHINES!! We are very proud to be associated with you all. It gives us pride to know that you guys and girls represent us and your families and do it so well. People look at you as role models in some way or another, whether you know it or not. You should al hold your heads high and take a moment to look at the changes you have made for yourself. Have a awesome Chritmas break and be ready to go again next year! Starting with the Bootcamp 1/09 on the 12th January 2009! AND following the Australia Day weekend, the much anticipated, emancipated, illustrious ‘H2H’ Battle Of The Bootcamps on Saturday 31st (See Below). We also have had new Instructors joining our elite team of Top Guns. Be READY for the Extreme Awesomeness of Kath Beary and JUNIOR (Nicho ‘Di Noso’). So for now we bid you farewell, STEADY


BREAKING NEWS – DON’T MISS THIS OPPORTUN I TY RESCHEDULED TO : Saturday 31st January, 2009 – 0900 to 1100

Battle of the Bootcamp’s HEAD & Head to Head

January 31st 2009 has now been set as the new date for our BOB. Place it in your diary and do whatever it takes to get that Saturday off. Take this opportunity to recruit more members for you teams. Why Each Area Thinks They Have The Edge. Mornington BC – Their so tough when the Boogeyman goes to sleep every night, he checks his closet for them. Frankston BC – Their so tough they counted to infinity - twice.. Elwood BC – Their so tough when they do a push up, they aren’t lifting themselves up, their pushing the Earth down. Albert Park BC – Their so tough they can slam a revolving door. City BC – Their so tough they can kill two stones with one bird. Mums and Bubs – Their so tough they sleep with a night light. Not because they are afraid of the dark, but the dark is afraid of them.

and REST. Stay healthy and well and

look after yourself and your family and

friends.

Bootcamp 10

summer outings of bootcamp 9 and 10 just did not seem to happen this year, rain and wind sometimes made it very difficult to remember we had finished winter. None the less, everybody (well most) dug their heels in and finished off the year as best we could. I could name those who used the weather and festive season as

excuses to dodge the last week but I am sure you are having sleepless nights anyway. Without a doubt it seems the highlight of the bootcamp was the impressive yellow shorts worn by the instructors for the festive season. So good was the feedback that they may just become part of the uniform.

I still find it hard to believe that another 10 bootcamps have passed, it still feel like yesterday that we were in the middle of winter …… oh yeah, that’s right, that’s because it has been that bloody cold and wet. The usual

2 HEAD

After all the anticipation and trash talk, our first ever BOB H2H had to be rescheduled due to the massive down pour. And before you say it, “but you guys are god like shouldn’t you have stopped the rain”, well sometimes even the big fella “up stairs” has to go on holidays (it is his sons birthday soon) and strangely enough the bloody temp (from Jim’s Temp Employment) they got in to look after “up stairs” didn’t look out for us and let all that power go to his head. He wouldn’t even take any of our calls on the morning of BOB, all we wanted was a dry spot over the park itself. Anyhow it looks like we will just have to start 2009 with a BANG and have BOB H2H just after Australia Day.

Bootcamp Area

BC 9 Stairs

Ladder

Ave

Pos

Pos

Frankston 0600 Bravo

1110

10

10

Frankston 0915

1740

9

9

Elwood 0600

2016

8

5

Elwood 0700

2053

7

6

Frankston PM

2098

6

1

Albert Park 1815

2192

5

8

City 0700

2313

4

6

City 0600

2319

3

3

F’ston 0600 Alpha

2438

2

4

Mornington 0600

2449

1

1


Bootcamp Area

BC 9 Stairs

Ladder

Ave

Pos

Pos

Frankston 0600 Bravo

1110

10

10

Frankston 0915

1740

9

9

Elwood 0600

2016

8

5

Elwood 0700

2053

7

6

Frankston PM

2098

6

1

Albert Park 1815

2192

5

8

City 0700

2313

4

6

City 0600

2319

3

3

F’ston 0600 Alpha

2438

2

4

Mornington 0600

2449

1

1


Health for Life - We are now 6 months down and the girls are exceeding their own goals to date. images speak for themselves as you follow the little journey below – Dara Hicks start weight 116kg

Current weight 84.4kg

Total weightloss to date 31.6kg.

Leanne Young start weight 96.6kg

Total weight loss 18.2kg

Current weight 78.4kg

I will let the


Physical Training Centre XMAS AND PRE- OPENING SPECIAL All PT will be $40 per session from now until the new year. We are about 90% full currently so if your time is not available we will put you onto the waiting list. *conditions apply

Mum’s & Bub’s Bootcamp “The military has machine guns ….. Consort Fitness has MACHINE MUMS” Thank you mum’s and bubs for your time and effort throughout the year. There were plenty of times when the weather was not so good or the kids were a bit of a handful but you all continued to come to training. Getting the motivation to train is hard enough but to continuously pack up the kids week after week shows a lot of determination to succeed. We finished with a brilliant last Bootcamp that had it all, rain, hail, sunshine, blood and beers. We hope that over this xmas period your new found fitness will be well used with running the kids into the ground. Congratulations again.

PTC Closes from COB Fri 19 Dec until Mon 4 Jan. Official opening day and BBQ will be Saturday 17 Jan 09.

Upcoming Events Battle of the Bootcamps – Saturday 31st Jan 2009, Chelsea. All family welcome to spectate. info@consortfitness.com.au

Oxfam – March 2009 Our teams have been finalised. So please keep your eyes out for emails and information relating to donations. www2.oxfam.org.au/trailwalker/ melbourne/trail/

Kokoda – May 2009 Wayno will be doing the Kakoda Trek and wants to know who wants in? Follow in the footsteps of the 39th Battalion from Kakoda Village to Owens Corner for 10 days of trekking in PNG. Learn – Experience – Enjoy – Conquer For more information please contact Wayno via e-mail


The Consort Family Album Have a look and see if you can find your swede (head). Apologies to the areas I have no photos of due to our hard drive crashing. Once retrieved we can put them on the next issue.


Trainer Profile

Client Profile

Name: Nicho Anthony ‘DI Noso‘ Falcone Nickname: JUNIOR, Jedi apprentice, probie, Name: Ian Davies amateur, beginner, flunky, greenhorn, heel, Nickname: DIONYSUS : Greek god of wine neophyte, newcomer, new kid on block, novitiate, probationer, pupil, rook, rookie, starter, student,Age: Immortal- Born from the thigh of Zeus himself tenderfoot, tyro. Time Served : Not counting the last (31) years....3000 years...bit of a Age: 19 youngling really. Bootcamp : 10 Time Served: Not long enough. Achievement : Single handedly providing alcohol to entire world Background: Just check out his name (Mafia during the great depression. we think) What Is He Best Known For: Drinking a full Barrel of wine Achievement: Australian Institute of Fitness Student of Merit in each taste testing session –for every different year of What Is He Best Known For: good looks, wine tested that is !!! handsome features and a stunning smile, including his lustrous body of well defined muscle and hairy little legs all hanging out the bottom of RED SHIRT his massive pants For those who think they may be due or want to plead their case Life Goal: To keep up with Nick and Nathan and maybe, just maybe, someday they will hand thebecause of holidays, please contact us as we are very proud of the red shirt and those that achieve it. 10 consecutive bootcamps, some business over to me, you know, like Obie did with circumstances allow a miss here or there. Luke.

Junior’s Italian Christmas Recipes Smoked salmon, asparagus and lemon fettuccine… pasta mamma!’

If you have anything you would like to place in the newsletter or if there anything you would like to see introduced into your Bootcamp that could make it better for you please send it through to the editor & chief nathan@consortfitness.com.au

‘Bello

Ingredients - 10 serves Fettuccine 800 g Extra * Virgin olive oil 70 mL Saffron ¹/³ tsp *Garlic, crushed 3 cloves Lemon zest 2 tsp *Lemon juice 130 mL Sugar 7 tsp *Reduced salt chicken stock 400 mL Asparagus 500 g *Spring onions, sliced 7 Semi-dried tomatoes 170 g *Smoked salmon or smoked trout, torn into large pieces 500 g Baby spinach leaves, washed 330 g Pine nuts, toasted 80 g Fresh dill, chopped ½ cup Black pepper, cracked To taste Method Fettuccine 1. Cook the fettuccine in a large pot of rapidly boiling water until cooked but still a little hard. Drain well. Sauce 1. Whisk olive oil, saffron, garlic, zest, juice, sugar and stock. 2. Gently heat mixture until warm. 3. Cut the asparagus into pieces and simmer in the olive oil mixture until bright green and tender. Add the spring onions, tomatoes and fettuccine and toss gently to heat through. 4. Remove from the heat and gently mix in the smoked salmon, spinach, pine nuts and dill. 5. Season with cracked black pepper and serve.


Health Tip – Sleep May Help You Lose Weight Researchers have found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

Helps the Body Make Repairs Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage. The simple fact is that when you sleep your muscles grow from the efforts you put into your workouts. So, getting plenty of rest is very important if you really want to gain muscle. Otherwise, your efforts will not be rewarded. Naps Make You Smarter Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive (brain) function and mood.


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Your Say – Unedited (well almost) Rules of the “your say” column…… there is none. Although we will bleep out the swear words and cut out anything that we think is taking things a little too far, you will have free range to voice your opinion on anything you like. Send through your opinion during the Bootcamp month and we will put them in the “your say” column.

Mum’s Health -

Website: www.consortfitness.com.au

E-mail:


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