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MERRY XMAS Well the festive season is upon us again and I’m sure your all looking forward to having a nice break over Christmas and New Years. Thank you for choosing Outcomes Fitness to help you with your health and fitness goals. Some of you have been with us for years and still going strong. Some of you are newcomers and we hope to still be of service for years to come. We appreciate your loyalty and hope we can be your preferred fitness trainers for 2012 and beyond. We will be releasing our timetable for the Christmas period and for January in the coming days.

Check out our Facebook Page and ‘Like us’ to receive news and chances to win some great prizes.

http://www.facebook.com/pages/Outcomes-Fitness/145801708827794?sk=info

NEW STUDIO

Introductory offer of 12 sessions for $99 inc GST*. * Valid for studio sessions only.

0400 244 329

www.outcomesfitness.com.au


DISCIPLINED DECEMBER As we enter the festive season this is a great opportunity to look and feel your best by Christmas. This is traditionally a difficult time for most people to maintain or lose weight with plenty of functions around. Try and stick to your routine as closely as possible and the results will come.

SOME TIPS TO HELP ACHIEVE YOUR GOAL:  

 

Set yourself a goal for the month of December. Concentrate on maintaining a strict diet structure throughout your week. Aim for 3 main meals and 2 small snacks per day. Aim for only one energy dense drink per day maximum (white coffee, white tea, juice, soft drink, alcohol). Plan your meals in advance. If you a set plan for the week, you are more likely to stick to it. Thinking of things to eat whilst you’re hungry is always difficult and will lead to poor meal choices. For those of you who don’t mind the occasional drink, and have a few events on in the lead up to Christmas, try to pick your favourite event and let your hair down for that one. For the other events stick to one or two drinks (a good tip is to drive to the event to stop you from wanting to have a couple more!). For those of you with a smart phone, download the app ‘My Fitness Pal’. Its free and a great way to track your energy intake and output to see if you are on the right track. Keep a food diary. This will help you keep to a structure and make you more aware of what you are consuming on a daily basis. Aim to exercise 5 days per week: 2 or 3 sessions with Outcomes Fitness and 2 or 3 sessions on your own.

0400 244 329

www.outcomesfitness.com.au


FUN RUNS AND TRIATHLONS COMING UP These events are a great way to demonstrate all the hard work you have put it and to give you a goal to work towards. If you would like any help in the lead up to these events please email heath@outcomesfitness.com.au.

Coburg Harriers Fun Run and Walk Date: Sunday January 15 Time: 9.00am Location: Harold Stevens Athletic Field, Coburg Distance: 6km and 12km Fun Run & Walk 2012 Running Fit Super Sunset Series Date: Race 1: Wednesday, 1 February, Melbourne Zoo – Royal Park Race 2: Wednesday, 15 February, Tan Track – Royal Botanical Gardens Race 3: Wednesday, 7 March, Princes Park - Carlton Distance: 4km run/walk, 8km run/walk. Times: 6:50pm 4km run, 7:15pm 8km run VRR Yarra Bend Fun Run Date: Sunday 19 February Time: 8.30am Location: Yarra Bend Park, Fairfield (Melway 30H12) Distance: 6km, 12km Fun Run Active Feet Fun Tri Series 2011/2012 Sunday 5th February 2012 , Trevor Barker Oval, Sandringham. This consists of a bay swim, flat cycle, flat run (250m / 8km / 2.5km)

0400 244 329

www.outcomesfitness.com.au


COBURG LAKE CLASSIC FUN RUN On Sunday 27th November Andrew and Claire from our studio sessions joined myself (Heath) and Bridget (my wife) in the Coburg Lake Classic Fun Run. We all decided to enter the 5km event. There was a big downpour the day before, so the course had to be altered which ended up being a bit of a cross country run, along the grass in parts and a few hills along the way. The weather was good for running but just slightly on the cold side.

Andrew finished in 27:30 and Claire in 32:05, great work guys!

0400 244 329

www.outcomesfitness.com.au


CURRENT GROUP EXERCISE TIMETABLES: STUDIO—COBURG NORTH MONDAY

TUESDAY

WEDNESDAY THURSDAY

6AM 7AM

FRIDAY

SATURDAY

6AM 9:30AM

7AM

9:30AM

5:30PM

5:30PM

6:30PM

6:30PM

8AM

ABERFELDIE - CLIFTON PARK MONDAY

TUESDAY

WEDNESDAY THURSDAY

6AM

FRIDAY

SATURDAY

6AM 7AM

6:30PM

8AM

6:30PM

PASCOE VALE—COLE RESERVE * more session times coming soon MONDAY

TUESDAY

WEDNESDAY THURSDAY

FRIDAY

SATURDAY

6AM

BOX HILL NORTH—SPRINGFIELD PARK MONDAY

TUESDAY

WEDNESDAY THURSDAY

6AM

FRIDAY

SATURDAY

6AM 7PM

8AM

RINGWOOD NORTH—RINGWOOD NORTH RESERVE MONDAY

TUESDAY

WEDNESDAY THURSDAY

6AM

FRIDAY

SATURDAY

6AM

ALTONA—CHERRY LAKE RESERVE MONDAY 6AM

0400 244 329

TUESDAY

WEDNESDAY THURSDAY

FRIDAY

SATURDAY

6AM

www.outcomesfitness.com.au

december 2011  

health, fitness, support, exercise, nutrition,