Funlife 8 Week Challenge
Funlife Fitness Centre is running an 8 week challenge this February! This 8 week program is great value for both members AND non-members and will help you to achieve some serious RESULTS, receive support and motivation and have fun at the same time.
What’s included?
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INDUCTION WITH PERSONAL TRAINER
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BEGINNING & FINAL MEASUREMENTS
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WEEKLY GROUP PERSONAL TRAINING SESSIONS
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WEEKLY SUPPORT MEETING
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WEEKLY WEIGH IN
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FOOD AND EXERCISE DIARY
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WEEKLY TOPICS
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MAXINES BURN PROTEIN SUPPLEMENTS
REGISTER NOW AT RECEPTION STARTS 6TH FEB or contact us by phone on 82643918
We can get through Christmas without putting on the pounds. 5 Tips to help you lose weight this Christmas.
Christmas and the holidays are only a few sleeps away so here a just some ways you can still have all the fun and prevent extra weight gain by following a few simple tips.
1. Keep active
Using this time of year is a great way to spend time with family and friends but doesn’t need to revolve around food. Long walks, bike rides or cricket down at the beach can be very social and it will also get your heart rate up. Planning ahead will help you get out and about. If you are going away speak to your personal trainer and get some great home workouts written up for you and make a plan of when you are going to exercise and schedule them into your diary.
And after that big meal on Christmas day we all seem to consume, go for a walk instead of having a snooze.
2. Schedule some days where you allow yourself to indulge
Part of the Christmas enjoyment comes from eating and drinking our favourite foods and drinks and you cannot deny yourselves some of this life’s simple pleasures.
Balance is the key to enjoying the festive season and this includes balancing out our meals each day. Allowing yourself to have one indulgent day per week is usually OK, even if we are trying to lose weight. If we were to allocate, for example, Christmas day and New Years Eve as two of those days and plan your meals for the remainder of the time we will still be able to stay on track. As most of us have more than one Christmas and New Year’s celebration scheduled on our diaries the best we can do is plan our meals and make some good food choices over the whole holiday period it will make a difference.
3. Watch your portion sizes and eat SLOWLY
Just because your dinner plate has been loaded up with roast turkey, ham, pork and potato lathered in gravy with all the trimmings doesn’t mean you have to eat it all. Remember to eat slowly you will enjoy the flavours for longer and be less likely to overeat and go back for seconds.
Allowing ourselves to taste whatever we want in smaller portions so we don’t feel deprived is a great idea during this time of the year; so is drinking plenty of water to keep us feeling fuller and properly hydrated. Also try not to pick at foods before or after a meal.
4. Socialise rather than eating
Stand away from the food, the closer to the food you are the more likely you are to graze.
The festive season really is about spending time with family and friends, and although the food can be amazing, it’s generally the socialising we do around food at this time of year that is the most fun.
Another consideration is your alcohol consumption. As alcohol is a common accompaniment to any party and social get-together it can be hard to avoid, but keep in mind it is high in kilojoules, which does contributes to weight gain. If consumed in large amounts it can also take the place of nutritious foods, impacting our health. And don’t to forget make sure you space out your “Alcoholic drinks” with plenty of hydrating fluids.
5. Eat Fresh
If you have choices choose the fresh food options as much as possible. Think salads, grilled meats and fresh fruits. You will feel much better having made the choice for lighter food, especially if you plan on heading to the beach later or getting into that little black dress for a New Year’s party.
But most of all have a Merry Christmas and a Happy New Year.
Protein Shakes come in very handy for meal replacements or losing weight.
If you don’t always have the time to sit down and have a high protein meal protein shakes come in very handy.
Besides for the convenience factor, there are many other benefits to protein shakes. Without an adequate amount of protein, our bodies wouldn’t heal as quickly which could lead to overtraining and/or injury.
The most important time of day to have your Maxine’s Burn shake is right after training. This allows the fast absorption of protein into the muscles, healing the small tears in the muscle tissue which are occurred during training. So why not have a solid meal instead? Solid food takes much longer to digest and break down the protein to send to the muscle; Maxine’s Burn will digest quickly and absorb into the muscle much sooner than what a meal would. You are also guaranteed plenty of vitamins, minerals and branch chain amino acids, all of which are in your Maxine’s shake.
Before bed you could have a protein shake along with some flaxseed oil or natural peanut butter. You are preparing your body to fast while sleeping so it is essential to have protein delivery throughout the night. Adding some good fats will slow the absorption process down, allowing your body to receive the protein much longer.
All in all shakes are handy, convenient and Maxine’s Burn also tastes great. Have them as a snack in-between meals or while on the go. However remember most importantly, shakes should revolve around your training routine.
Stretching: is it worth the time and effort?
How often do you stretch properly? Most of us are guilty of rushing through our stretches or even skipping them completely, whether it be because you are short of time, see it as ‘‘pointless because you’re not burning calories’’ or simply because you don’t know how! With that said, it is important to know that if you do not include stretching into your program you are setting yourself up for injury and could potentially be out of exercise until your body can repair itself. For regular exercisers this could be a scary thought and no one wants to put a stall on their progress and reaching their goals!
There are many benefits associated with stretching:
- Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it. - Improved circulation:
Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries. - Better posture:
Frequent stretching can help to keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum. - Stress relief:
Stretching relaxes tight, tense muscles that often accompany stress. - Enhanced coordination:
Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
If you find it difficult or boring to stretch by yourself, you would benefit from trying our STRETCH CLASS that is a new addition to our timetable. TUESDAYS 8PM AND THURSDAYS 9AM.
Why should I take a protein supplement?
What is Whey Protein Supplement and why is it recommended that we incorporate it into your daily diet.
Whey Protein is derived from milk protein. However, unlike milk proteins – whey protein does not contain fat or lactose sugar. Whey protein is the best form of protein to take when using a supplement. So, whey protein is not only good for building and repairing muscles, it also may extend your life.
The high quality protein that comes from Maxine’s Burn Protein (which is one of the products we stock at Funlife Fitness) makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
What are the reasons I should supplement with whey protein?
* To build muscle mass
* To speed recovery time
* Reduce injuries related to working out
* Maintain a healthy and fit body
* reducing your daily calorie intake
Will taking protein make me fat?
No – in fact it may help you if you are trying to lose weight.
You see the amino acids in protein may help keep your blood sugar levels stabile. This is important because it keeps you feeling good all day and stops your craving for food that occurs when your blood sugar level drops.
If your diet is too high in carbohydrates your blood sugar levels go though peaks and valleys. You go from a burst of energy and feeling full to a lull and being hungry. In addition, if you are dieting, getting 17 grams of protein from a protein shake that has only 90 calories is better than getting your protein from a big meal which may have hundreds of calories.
When is the best time to take a protein supplement?
- Right after a workout – this is when your body goes into a stage of recovery and growth.
- First thing in the morning – because your body has just gone though 8 hours (or however long you sleep for) of not having food – so your protein levels are way down.
- Before you go to sleep – this helps prevent the protein breakdown that naturally occurs when we sleep. If you are not trying to build muscle mass then this protein breakdown is fine.
- If you’re on the go, pack your Maxine’s Burn Bar or Shake in your bag to avoid making bad food choices or use a meal replacement.
FREE MAXINES TASTINGS & INFORMATION on LADIES DAY at FUNLIFE FITNESS CENTRE
LADIES DAY AT FUNLIFE FITNESS CENTRE
MONDAY 8TH AUGUST
9am – 12pm
and
5.30pm – 8pm
Free Tastings and Information Day
Kate Alderman a Sports Specialist will be at Funlife Fitness Centre to assist with your training, supplement and diet queries.
Free Maxines Burn Max with every 500gm Maxines Burn Protein Purchase on the day.
Trying to lose weight and looking for a healthy breakfast?
Are you eating a healthy breakfast? Breakfast is your most important meal of the day so here are a few great Breakfast ideas to try whether you are trying to lose weight or if you are looking for a healthy breakfast option.
Wholegrain toast with avocado and tomato, 1177 kJ (208cals)
Wholegrain toast, with its low GI, offers nutrients and fibre. The avocado is a terrific source of vitamin E, fibre and good fat and the tomatoes provide antioxidants.
Weet-Bix, banana and reduced-fat milk, 1287 kJ (306cals)
Served with a banana and reduced-fat milk, it’s an easy filling breakfast for adults and the kids.
Muesli with skim milk, 1147 kJ (273cals)
For a quick, nutritious breakfast, it’s hard to beat natural muesli with skim milk. Natural muesli is lower in fat than toasted muesli and is a good source of fibre, good fats and low-GI energy.
Boiled eggs and grain toast, 1125 kJ (267 cals)
This is a great meal to set you up for the morning. Two slices of low-GI grainy bread with two soft-boiled or poached eggs. Eggs are great for protein and other nutrients and will keeps you satisfied until lunchtime.
Fruit salad and yoghurt, 1109 kJ (264 cals)
Fresh fruit and yoghurt is a nutritious, easy-to-digest meal. Served with 200g of low-fat plain yoghurt, one and a half cups of fresh fruit this will also provide you with over 8g of fibre.
health benefits of Eggs
The humble egg often receives a bad wrap in the health press with emphasis put on the impact they have on cholesterol levels. However, in addition to being a nutrition-packed powerhouse of protein (essential to keep hunger at bay), vitamins and minerals, eggs are actually a great source of wonderful omega-3 fatty acids.
Omega-3 fatty acids are known for their heart health benefits and may have positive effects on reducing inflammation. Inflammation is the body’s response to pathogens (e.g. bacteria, viruses), allergens, damaged or dead cells and irritants. The blood vessels and immune system respond by sending more chemicals to the site of invasion or damage, causing the inflammation.
The blood vessels dilate, or increase in size, leading to the redness often seen in the skin. Swelling is caused by capillary leakage and the accumulation of white blood cells fighting the infection. Significant damage can occur as a result of the inflammatory response, including the chronic inflammatory condition known as rheumatoid arthritis.
How do we reduce inflammation? Non-steroidal anti-inflammatory drugs are often used, but these can have adverse side effects. Taking fish oil or other supplements containing omega-3 is a useful method to aid with reducing inflammation.
Why not add to this the humble egg? For a healthy breakfast, replace the fatty bacon with some grilled tomato, spinach and corn for added vitamins, minerals and antioxidants. Enjoy!
Is your social circle making you fat?
One of the toughest challenges people face when trying to lose weight or acheive a fitness goal is sticking to their health regime when surrounded by a group of friends or family who do not share a similar goal.
So many of our social activities revolve around food , when you start changing the way you eat, the way you relate to your friends (with food) changes, too.
To get the “old you” back, some pals may start trying to push food on you or suggest you remain a couch potato alongside them. A key in preventing or solving this situation is communication — make it clear from the get-go that you’re serious about losing weight and that you need your friends’ help to make it happen.
If your activities normally center around a restaurant or bar, suggest new ones: concerts, plays, etc. Better still, get active by going dancing or playing tennis.
Some other Ideas:
Watching what you eat, exercising, and keeping informed of health tips and low-fat recipes are still extremely important in losing weight and keeping it off. Remember to strike a balance between accepting and loving your body the way it is, and striving for health and wellness.
Cant lose weight no matter what you do?
Some things to consider if you feel the kilos are starting to creep on or the jeans are feeling a little tighter.
As we age, our metabolism begins to naturally slow down. When our metabolism decreases, our calorie intake must also decrease to compensate, or weight gain occurs. Another reason that weight increases with age is that we begin to lose muscle tissue. Anyone can acquire more muscle tissue with a good strength-training program, no matter what age!
Lack of exercise can be a big influence on weight gain. It is also a critical factor in maintaining your weight. Overweight individuals tend to be less physically active than their “normal weight” counterparts. Activity on some level is critical in keeping our metabolism elevated so we can burn more calories each day. Some exercises even help you burn more calories at rest.
Whatever your age or ability we need to keep our bodies moving and as our fitness and strength improve we need to continue make new goals and work towards them.
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