www.northsfitness.com.au

spring EDITION

FITNEWS SEPTEMBER 2012

5 TOP TIPS TO

INTO SHAPEIt’s heating up and Summer will be here before

you know it! Stick to these tips and in no time

you’ll shed those Winter kilos and have a bikini

ready body for the beach season.

Start small with your goals.

Remember you’ve been in hibernation for the past few months. You

cannot just pick up your training where you left off.

Recruit a personal trainer to kick start your momentum.

A personal trainer will motivate you, create a program that will

accelerate you towards your goal and challenge you to change

you’re bad habits.

Lighten the load a little with your nutrition.

Switch the hot chocolate for a skinny latté (hold the sugar) or herbal

tea, choose fruit for snacking instead of consuming high sugar muesli

bars, ease up on complex carbohydrates and toss the salad onto your

plate instead.

Join a group exercise class.

A group exercise class is a fun way to get back

into exercise as the group environment is

motivating, social and the music is always

enjoyable! Workout time flies when you’re

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.

SPRING VEGETABLE & COUSCOUS SALADThe Spring season brings lots of fresh produce and delicious flavours! Red capsicums and zucchinis are the pick for September.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

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DUE TO POPULAR DEMAND...ZUMBA® starts FRIDAY 21st SEPTEMBER 10.30amStudio 1 with Karen

Don’t miss our SPRING FEVER EXTRAVAGANZASATURDAY 6th OCTOBERBring your friends along for a morning of Group Fitness and fun!

exercise and

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.

Group Fitness Instructors - Rebecca Papalia and Jo Zupan continue a healthy exercise regime during their pregnancy.

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.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? 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.

3. WHAT SHOULD YOU BE AWARE OF?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

advised for transverse abdominal wall and pelvic floor work. Stretching on your back is also not advised after 20 weeks.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?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.

NEW CLASSES, NEW MOVES AND NEW FACES!

Don’t forget to get a friend to join norths FITNESS before the end of September – there are great rewards for both of you!

(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)