Easter Survival tips: i know we are early but we all need a little motivation over the Easter period not to undo all the hard work we put in at the gym - Happy reading

Congratulations Voyage Members you are all doing so well and we are seeing some amazing results.

Easter is fast approaching and now IS NOT the time to undo all your hard work!

How do you get through Easter without overindulging and putting those kilos back on?

Here are some tips that will hopefully guide you through this very indulgent time:

·         It is important that you choose the choice of chocolate wisely. On average a bar of dark chocolate contains 50 - 60 calories less than a bar of milk chocolate. As well as being higher in antioxidants, the more intense flavour should satisfy your taste buds more easily, meaning you won't have to eat as much.

·         Beware of constantly nibbling at chocolate eggs - you'll find it's all too easy to polish off the whole bag! Instead, only take a few eggs and place the rest of the bag out-of-reach. Or better still; why not share the rest around with your family and friends?

·         Easter can be fun and healthy. Be sure to get some fresh seafood for Good Friday, simply grill some fish for the family and do a salad or veggies to go with it. Put a squeeze of lemon juice and some cracked pepper over the fish and you have a tasty and healthy meal.

·         Bring back the power to you and don’t let chocolate rule you any longer. With a little planning now and some willpower you can sail through Easter without the post Easter guilt. Decide right now how much chocolate you are going to have at Easter and then stick to it. Just remember the more sweet food you eat the more you may crave. If you really want to be strong over the long weekend then tell your spouse, friends and children that under no circumstances they are to give you any chocolate eggs (theirs included), even if you beg, cry, yell or bribe. If are given a box of chocolates then only open it when you have company, take a couple of your favorites then share the box around.

·         The other treat over Easter we all enjoy is hot cross buns. They have around 2-5g of fat, but when you add the thick layer of butter you increase the fat count considerably. Both chocolate and buns need to be eaten in moderation.

 

However if you do over indulge the best thing you can do is to get back on track as soon as possible. Remember you are the one that will put the chocolates in your mouth so take control, be responsible and above all don’t let this Easter be the undoing of your hard work in the gym.

For those days when you can’t get into the gym, try the following circuit…

Skipping

Squats

Push ups

Lunges

Dips

Step ups (coffee table or chair)

Crunches

Do each exercise for 2 minutes and repeat circuit four times

Good luck over the Easter break, enjoy spending time with your families and we look forward to continuing the challenge with you after Easter….If you really need a workout over the Easter Break you can always use your 24hr access card to come down the gym at your convenience- Happy Training and Happy Easter

The Voyage Team

Voyage top 10 Tips for surviving the ‘Festive Season’…

Voyage top 10 Tips for surviving the ‘Silly Season’…

Tips for healthy eating/planning over the festive season!

1. Exercise the morning of the Christmas party/ Christmas day/ new year’s/ etc: I bet you never slept in on Christmas day as a kid, so why now? Wake up early and get it done before the festivities begin, go for a lovely trot around the block… Or with Voyage 24 hour access pass- you can exercise anytime, any day!

2. Drink like a fish: No I am not talking about alcohol, water is a fast way to fill you up, so take that 1.5L bottle with you and drink it throughout the day.

3. No more meat than the size of your palm: and fill your plate with salad. A lot of Christmas lunches are buffet. Buffets have a tendency to bring out the piglet in us. Stick to salad and no more meat than what would easily fit in the palm of your hand (not including your fingers!).

4. Canapés are out: When at a cocktail party, it tends to be easier to say no to everything rather than study the platter and take pot luck in your pickings. Eat a late lunch and know in advance what your dinner plans are. Turning up to a party @ 6pm, having not eaten since 1pm is a recipe for disaster. Eat half your lunch at 1pm and half at 5pm

5. Don’t eat unless a) you are sitting down, and b) the food is on a plate: There will be so much yummy ham in the fridge and crumbling bits of pudding. Nibbling is one of the great curses for weight loss. Enjoy the leftovers as a meal, put them on a plate. Sit down and savour them. Stop yourself as you reach to eat straight from the fridge.

6. Merry chocolates: You will no doubt get at least that one person to give you chocolate this year for Christmas...  Wrap it back up and re-gift to a dear friend. It’s a WIN/ WIN situation, your saving money on buying a present and you won’t be tempted to scoff down those unnecessary calories.

7. Take away temptation: Help clear the table as soon as everyone finished eating rather than sitting and picking at leftovers.

8. Make exercise fun: Its summer, which usually means lots of back yard cricket, kicking the footy, long strolls along the beach and casual hits of tennis at the holiday resort. Be sure to tally the calories you are burning by wearing the Myzone activity belt.

9. Eliminate the excessive calorie filled food: By replacing cheese, dips, chocolates and crackers with healthy snacks like carrots and celery sticks, fruit kebabs etc

10. New years resolution: Make a Fitness related new year’s resolution this year, something to help you stay focused and motivated. Use the Myzone belts to set challenges up between your friends or other gym members, enter yourself in a 5km, 10km run, triathlon, or perhaps a bodybuilding competition. 

Stereo-types

Stereo-types

Yes every gym has them, they are the standouts of the workout world. They are not predominant of all who enter the gym but they stick out like a sore thumb regardless.  We stereotype them, snigger and turn our eyebrows up at them but they are who they are. By no means am I here to pick, in fact I don’t care what you do as long as you are exercising but just for the fun of it let’s look at the top 10 in no particular order.

No 10: The Grunter: They are fierce, they are ferocious or at least you would think with all the noise they’re making. The grunter has a habit of pulling a Sharapova with every rep they perform. They are just letting you know they mean business.

No 9: The Hoarder: This guy is not the most popular as  he can be found working up to three weight stations during peak hour. He takes up half the gym floor and hasn’t a clue that nobody is amused. Clearly he is not here to make friends.

No 8: The Beauty Queen: she has style, she has grace, she has make-up all over her face. What the?

No 7. Stinky guy/girl:  wake up and smell the roses....ahhhh I mean your armpits!  How are we supposed to breathe when you refuse to shower or put on some deodorant, have some manners and freshen up before you enter next  time.

No 6: The mobile phone addict:  what’s the go these days with people unable to put their phone down for two minutes. I don’t care if  you  want to take calls on the bike next to me but do i have to listen to a loud running commentary of what you did Saturday night.

No 5:  The plate loader: you have gone and left four 20kg plates on either side of the leg press again and now I have been left with the task of cleaning up after you yet again. Stop pushing my buttons all the time and put your toys away like mummy taught you.

No 4: The body builder:  He is a lean mean vein popping machine. He smashes out the weights and walks around sucking face with his beloved protein shake. Not to be confused with the guy with oversized chest and tiny chicken legs. He is focussed on the job and  doesn’t say much but then again he doesn’t have to, his big guns speak for themselves.

No 4: The excuse maker:  if I could come around to your house and prize that caramel chocolate thingamabob out of your hands I would. You need to know that exercise never made anyone fat, only the lack of it so get moving if you want to continue eating like you do. Don’t tell me you haven’t got time, you are too tired or you’ll get back to me tomorrow. Stop making so many excuses.

No 3:  The warrior princess : she has no fear, free weights are her domain and no amount of lingering testosterone can stand between her and another set of deadlifts. She mixes it with the big boys whilst the little boys stay well clear. By day she is a kinder-garden teacher, by night she is a warrior princess.

No 2: The Swinger: times may have changed but the swinger remains a staple in every gym. Why do 10kg curls when you can do 20kg by propelling the body back and forth, gaining as much momentum as possible in order to get what can only be deemed as “way to heavy fool”.

No 1: The “Dalai Lama”: excuse me your wholiness, apparently you have been on you tube again and think you now have a degree and can offer advice around the gym . I am all for sharing ideas around but don’t give poor little Johnny a hernia on his first day just because you are keen to pass around your new found wisdom.

Well there you have it. Don’t be fooled by what you think goes on in a gym until you have experienced it. We are all very different characters with our own stories to tell but we strive for similar goals and we come together under the one roof to achieve a fitter and healthier way of life that is all for the greater good.

Top tips to beat the winter blues......

Cardinia Naturopathic Centre

 Katrina Wright - ND

Hello and welcome to Winter!

I have now settled into my new premises at 7/11 John Street, Pakenham and share the premises with Dr. Ryan Cassidy from Cardinia Osteopathy Clinic.

It has been lovely to meet so many new faces in my new centre and I welcome any clients that I was seeing though Feelgood Fitness – now renamed “Voyage Fitness”.

Winter is a difficult season for most people. The cold weather often means diet plans seem to be more relaxed and the temptation for hot food traditionally means people will opt for unhealthy options such as pies, hot chips and the likes. More coffee and tea is consumed as you try to stay warm and with the increase in these drinks, often that extra chocolate biscuit is snuck in too.

With all this cold weather, try to put aside a day every fortnight to make healthy warm options such as soups and stews. Freeze them in batches so you will always have that healthy meal or snack available.

Don’t forget about herbal teas instead of the caffeinated tea and coffee options. Roasted dandelion and chicory root tea is a wonderful alternative to coffee as you can take it with milk, as you would a cup of coffee.

Finally, don’t forget to keep up your Vitamin D levels with at least 10-20 minutes of sunshine a day (when it’s available!).

My clinic hours are Wednesdays and Saturdays. Prices are as follows:

Initial consultation – (normally $70) Now $60.00 until 30^th June, 2012

Follow up consultation – half hour $40.00

1 hour Massage -$55.00

Remember, Naturopathic appointments are claimable on private health rebates.

I look forward to seeing you soon,

Yours in health,

Katrina

Get ready for Winter!

Is your immune system ready to shiver through another Victorian winter? Let me help you build up your immune system.

A good diet coupled with an immune boosting supplement can help your body shake off that winter cold that’s lurking just around the corner.

Optimal rx has produced “Defence Complete” – a supplement specifically made to boost your immune system. Herbs such as Echinacea, Andrographis and Olive Leaf will all assist in stimulating your immune system. Andrographis paniculata has anti-inflammatory, antiviral and anti-bacterial effects. It is also known as the “King of Bitters” and will assist your digestive system by improving gall bladder function and increasing bile flow. Olive Leaf also has the added benefits of being an anti oxidant.

This supplement also contains nutrients such as Vitamin C, Bioflavonoids and Zinc which all combine to make it the perfect tablet to ward away the common cold.

Price $35    60tablets                                                       

                                                                                                               

Help your skin!

Our skin can suffer in the Winter! To help improve skin cell regeneration, remember to dry skin brush at least twice a week. Skin brushes, such as those from “The Body Shop”, can be used to slough off the dead skin cells. Always brush towards the heart, from the arms inwards and from the feet upwards. This will help to stimulate your lymphatic system, removing wastes from the body and stimulating new skin growth.

Sore Throat?

Cough lozenges can often contain high amounts of sugar which may only exacerbate a sore throat, as well as adding extra calories to your daily intake! Nutrition Care have a great lozenge which contains Zinc, Vitamin C, Propolis, Slippery elm and Echinacea – all which combine to soothe a sore throat and boost immune defences.

30 lozenges  $14.00                                                                         

Lentil and Vegetable Soup

Taste.com.au

Cooking Time

60 minutes

Ingredients (serves 8)

·         305g (1 1/2 cups) brown lentils (or canned lentils to save on time)

·         1 brown onion, halved, coarsely chopped

·         2 large (about 400g) desiree potatoes, peeled, coarsely chopped

·         2 large (about 200g) carrots, peeled, coarsely chopped

·         2 celery sticks, trimmed, coarsely chopped

·         1 x 400g can diced tomatoes

·         4 garlic cloves, coarsely chopped

·         2 dried bay leaves

·         1 small fresh red chilli, finely chopped

·         1/2 cup firmly packed chopped fresh

·         continental parsley leaves and stems

·         2L (8 cups) vegetable stock

·         6 slices wholegrain or seeded bread, crusts removed, cut into 1cm cubes

·         3 tsp balsamic vinegar

·         Salt & freshly ground black pepper

·         2 tbs extra virgin olive oil

Method

1.     Place lentils in a bowl and cover with cold water. Set aside for 2 hours to soak (this makes them more digestible and reduces bloating). Drain and place in a large saucepan with onion, potato, carrot, celery, tomato, garlic, bay leaves, chilli, parsley and stock. Bring to the boil. Reduce heat to medium-low and cook, partially covered, for 1 hour or until lentils and vegetables are soft. (You can use canned lentils to save on time)

2.     Meanwhile, preheat oven to 180°C. Spread bread over a baking tray and bake in preheated oven for 10-12 minutes or until lightly toasted. Set aside to cool.

3.     Add vinegar to soup. Taste and season with salt and pepper. Ladle soup among serving bowls. Top with croutons and drizzle with oil. Serve immediately

Notes

·         If using packaged vegetable stock, use half stock and half water to ensure the soup isn't too salty. prep: 15 mins (+2 hours soaking time)

Do you need help with any of the following?

·         Food Allergies

·         Weight management

·         Stress & Anxiety

·         Sleep Disorders

·         Respiratory Disorders

·         Digestive Disturbances

·         Children’s Health & Nutrition

·         Women’s or Men’s Health Issues

·         Ear Candling

·         General Health Improvement

Call for enquiries

Cardinia Naturopathic Centre

Suite 7/11 John Street, Pakenham (Upstairs in the Telstra building)

By appointment only

0488 44 2354

Private Health insurance rebates apply

Class Inspiration..... Great effort guys!!

Voyage Fitness classes with Myzone Belts..... what effort are you putting into your workouts? need some inspiration or want to try something different, why not try one of the classes?

Myzone is a heart rate monitor belt worn that tracks your workouts inside the club and outside the club, your workouts are emailed through to you with a breakdown of the effort you put in the calories burnt and the MEPs you burnt (Myzone effort points) All users wearing the belts can see their live results in the gym and in the classes (you have probably seen the big TV's in the gym - this is what they are for) the belts display your working heart rate on the screen and the % you are working at. Your belt will also work outside the gym and store your workouts for you so next time you are in the gym you can upload your data to your email account and online account and track your progress.

Myzone belts are great for motivation in the gym to make sure that you are maximising your workouts and know excatly what effort you are putting into your session, We also set challenges in the club which you can participate in and win prizes.

At Voyage we are here to help you achieve your results and get the body you desire, myzone is a great tool that we can work together as we can look at your online account together and make sure that you are reaching your goals.

If you would like to join us for the Myzone experience, you can get your belt from reception today for $80..... ask one of the staff for more information

BEC's 1/2 hour spin class - Tuesday nights and Saturday: 279 cal (not bad for 1/2 hour)

Spin cycle is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with Bec who will lead you through hills, flats, mountain peaks, timetrails and interval training.

Erika's Pilates Fusion class Tuesdays : 247calories

Pilates Fusion is a mixture of yoga, tai chi and pilates, a workout that builds felxibility and strength, leaves you feeling centered and calm, great for core stablility, back injuries and strength.

No limit circuit with Jake or Daz wednesdays: 506 calories

circuit class but hardcore bootcamp style.... encorporating ropes, tyres, medicine balls, kettle bells, sandbags and lots of fun and laughter

Boxercise with Jake or Daz monday and wednesday Thursdays : 812 calories

a total workout!!! using various pieces of equipment to gain fitness, strength and imroved muscle tone. Learn punching combinations and boxing fitness.

Zumba with Dee and Erika, mondays, thursdays and saturdays  561 calories

An exilirating workout to latin inspired music, no need to be co-ordinated we teach you the steps.

lots of fun and a calorie burning dance workout

Total body bar Mon,Wed,Thurs with Bec and Erika: 268 calories

an all over body workout using resistance bars and free weights, join us for a toned, trim body!!!

Tummy, Hips and Thighs fat blast with Erika on Thursdays. 274 calories

A toning workout for those problem areas on the tummy, hips and thighs, old school aerobic style encorporating toning exercises and resistance bands.

The choice is yours, if you haven't already tried the classes, now is the time! as you can see some of them are lower impact that others and are not as scary as you think, they are catered for each individual in the class and are a great fun filled way to burn calories..... see you at the next class!!!

New class timetable coming out next week

If you have any questions or queries please speak to any of the staff here at the club or shoot me an email, we are more than happy to help! erika@voyagefitness.com.au

Jakes killer boxercise class 30.4.2012

Jake's killer boxercise class..... well done to all that were still smiling at the end of it, looked like an awesome class, the most claories burnt was a whopping 556cal wow!!!!!!