FITNEWS g prin SEPTEMBER 2012
s 5 TOP TIPS TO
SPRING VEGETABLE & COUSCOUS SALAD The Spring season brings lots of fresh produce and delicious flavours! Red capsicums and zucchinis are the pick for September.
INTO SHAPE e before It’s heating up and Summer will be her no time you know it! Stick to these tips and in e a bikini you’ll shed those Winter kilos and hav ready body for the beach season.
Star t small with your goals. for the past few months. You Remember you’ve been in hibernation you left off. cannot just pick up your training where your momentum. Recruit a personal trainer to kick start te a program that will crea you, A personal trainer will motivate lenge you to change chal accelerate you towards your goal and you’re bad habits.
tion. Lighten the load a little with your nutri (hold the sugar) or herbal latté y skinn a for Switch the hot chocolate consuming high sugar muesli tea, choose fruit for snacking instead of and toss the salad onto your bars, ease up on complex carbohydrates plate instead.
Join a group exercise class. get back A group exercise class is a fun way to is ent ronm envi p grou into exercise as the ys alwa is c musi motivating, social and the re you’ n whe enjoyable! Workout time flies having fun.
Stay committed. Many gym-goers have good intentions when they join a gym or return after time off. The trend is to go hard and then fizzle out over time. To stay committed chose at least 3 days per week, at a time that is convenient for you and stick to a weekly exercise regime. If you feel motivated on other days of the week or there’s a great new class you don’t want to miss then feel free to add this to your routine. Don’t be fizzer, stick to a routine that is realistic for you.
Preparation time: 15 minutes I Cooking Time: 60 minutes I Serves: 4
INGREDIENTS: Butternut pumpkin, 90g, 1/4 butternut pumpkin, peeled, seeded and cut into 2cm pieces Olive oil spray, 1 spray(s) Eggplant, 0.5 eggplant(s), peeled and cut into 2cm cubes Zucchini, 1 medium, cut into 2cm pieces Couscous, raw, 120g, 3/4 cup Tap water, 0.75 cup(s) Red onion, 0.5 small(s), finely sliced Red capsicum, 0.5 capsicum(s), finely sliced Baby rocket, 150g Garlic, 3 clove(s), crushed Red wine vinegar, tsps Balsamic vinegar, tsps Olive oil, 2tbs Honey, 0.25tsps DIRECTIONS: Preheat oven to 250ºC (480ºF). Place pumpkin pieces in a deep baking tray and spray lightly with oil to coat. Bake for 10 minutes then add the eggplant and zucchini (also sprayed lightly with oil). Roast for a further 20 minutes or until cooked. Remove from oven and set aside. Combine the couscous and boiling water in a bowl, mix with a fork, cover with plastic wrap and let stand for 7 minutes. To make the dressing place the garlic, red wine vinegar, balsamic vinegar, olive oil and honey in an airtight jar and shake until combined. Loosen the couscous with a fork until light and fluffy. Add the roast vegetables, onion, capsicum and rocket leaves. Mix the dressing through the salad until coated. Recipe source: www.clickfit.com
TRUTHS AND MYTHS!
1. CAN YOU DO AS YOU’VE ALWAYS DONE? This means if you were exercising before you fell pregnant you can continue to do so whilst pregnant. With the exception of contact sports (permission from your obstetrician is strongly advised) even jogging can continue up until it is uncomfortable to do so.
Exercising whilst pregnant can have many great benefits such as controlling weight gain, elevating your mood and improving your sleep. Here is some insight from Group Fitness Instructor Rebecca Papalia to help clarify some of the most common questions about exercising whilst pregnant. (This advice does not replace that of a Medical Professional and women should see their GP or Obstetrician if they have any concerns or questions about their health and pregnancy)
Falling pregnant is NOT the time to suddenly begin a new fitness regime. So,if you were participating in Group Fitness classes before then you can continue to do so whilst pregnant, however, this is not the time to suddenly take up Pilates or even Yoga. Yoga is only advised if it is with an experienced instructor that can design the class to your needs as your body changes.
2. WHAT CAN YOU DO IF YOU WEREN’T DOING MUCH BEFORE?
Group Fitness Instructors - Rebecca Papalia and Jo Zupan continue a healthy exercise regime during their pregnancy.
Walking, swimming and any hospital or practitioner advised/designed class for pregnant ladies are acceptable. Personal Training with an experienced trainer is also a good option as the program can be designed specifically for your changing body. Speak to our experienced trainers at norths FITNESS and they will be happy to accommodate your pregnancy training needs.
advised for transverse abdominal wall and pelvic floor work. Stretching on your back is also not advised after 20 weeks.
3. WHAT SHOULD YOU BE AWARE OF?
It is important to keep very well hydrated and exercise at a moderate intensity. If you cannot carry out a conversation whilst working out then the intensity is probably too high. This puts you at risk of overheating and can be dangerous to you and the unborn baby.
After 20 weeks it is advised that all inversions (as in Yoga) and abdominal floor work lying on your back should cease. Alternatively use an incline bench for weightlifting (bench press, triceps, seated shoulders and even biceps) and lying on your left side is
STOP exercising if you experience any of the following: chest, leg joint or tummy pain, dizziness, faintness or shortness of breath. Difficulty walking, bleeding or contractions.
4. HOW IMPORTANT IS HYDRATION?
Don’t forget to get a friend to join norths FITNESS before the end of September – there are great rewards for both of you!
NEW CLASSES, NEW MOVES AND NEW FACES!
DUE TO POPULAR DEMAND... ZUMBA® starts FRIDAY 21st SEPTEMBER 10.30am Studio 1 with Karen
Don’t miss our
SPRING FEVER EXTRAVAGANZA
SATURDAY 6th OCTOBER Bring your friends along for a morning of Group Fitness and fun!
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