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HEALTH FITNESS down by 5% and beat my previous challenge time by min 1.30min; both challenges I met! I appreciate all your planning for the training and challenges, which I look forward to each session.”. Your trainers Flick Ryan and Kate Barsby both hold Cert 3&4 and Diploma in Fitness, Level 2 First Aid and CPR, Current registration and insurance, Level 1 & Advanced Thump (Flick), Motivate to Train Level 1 & Advanced in Outdoor Training & Bootcamps (Flick) and Level 1&2 Australian Institute of Kettlebells (Kate) For more info please email us at noexcusesbootcamp@hotmail.com or find us on facebook. .........What’s your excuse?
Preparing For Winter After a long hot summer it is hard to imagine getting the winter woolies out and preparing for the winter months. But as the colder months approach it is the perfect time to prepare your body for winter by boosting your immune system and thus preventing infections. Immune boosting foods include those high in vitamin C and Zinc and you should aim to eat at least 5 serves of these each day. Include red capsicum (bell pepper), oranges, lemons, broccoli, carrot, dark green leafy vegetables like kale and
spinach, papaya, brussel sprouts, legumes, wholegrains (quinoa, brown rice & millet) and fish daily. Don’t forget to drink at least 8 glasses of water (2 litres) each day to flush out bacteria and wastes from your body. Sources of water not only include filtered water but also soups, herbal teas (ginger & lemon is a great winter warmer!) and fresh vegetable and fruit juices (include celery, carrot, beetroot, ginger and apple). Finally, be mindful that stress puts an excess strain on the adrenal glands and overtime this can suppress your immune system. This will lead you to feeling fatigued and more susceptible to infections such as glandular fever, bronchitis, colds and flus. By Sophie Butcher- GO VITA OCEAN GROVE