Save The Date!

Tight & Tidy Fitness Wellness Newsletter

Get active for a good cause this Winter! 20 years on, Brissie to the Bay is bigger than ever! Brisbane’s biggest charity bike ride will mark its 20th birthday this year and expects to attract the largest field of participants ever, raising vital funds for people living with multiple sclerosis.

Run Gold Coast. The Gold Coast Airport Marathon provides people of all ages and abilities with a personal challenge - it could be to run a distance, run a personal best time, fundraise for a cause or just run.

Brissie to Bay 26 June 2011

Get on your bike! info at http://www.brissietothebay.com.au/

Gold Coast Marathon 2-3 July 2011

http://www.goldcoastmarathon.com.au/

Brisbane Running Festival 7 August 2011 http://www.intrainingevents.com.au/default.asp?contentID=22

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Welcome! Hello and welcome to the very first edition of our newsletter, packed full of useful information on nutrition, exercise and general wellness.

Winter can be a hard time for us to maintain a healthy diet and workout regime. The cold mornings make it harder to get out of bed, and more often than not comfort food beckons, leading to unwanted kilos gained. Hopefully by using some of the information contained in this issue, you can avoid some of the cold season’s pitfalls and emerge fitter and healthier for spring!

So without further ado, let’s get into the first edition – I hope you find some interesting reading and remember, contributions are welcome! ~ T&T

www.tightandtidyfitness.com

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COMPETITION TIGHT AND TIDY WINTER WEIGHT LOSS

8-WEEK CHALLENGE! Tired of being tired?

Is your number one goal to lose weight and lose it FAST?

What? Eight week weight loss challenge – lose up to 3kg a week When? Starts 1 July and ends 26 August 2011

Why? Lose excess weight FAST, improve your health and learn nutrition habits for life

Take 8 weeks to change your attitude to food using our Ultra Lite Nutritional Professional Weight Management Program – Health Fund Rebates may apply.

GRAND PRIZE

Winner will be decided by total percentage of weight loss and will receive an accommodation voucher for one night’s stay at the world famous Palazzo Versace Hotel, including

complimentary valet parking, daily morning newspaper and access to their Salus Per Aquum Spa. Voucher expires 30 September 2011.

Two Runners Up prizes

Gold Class movie Tickets/Gift Cards

Investment: $645 Paid in full in advance OR $165 deposit then 7 weekly payments of $75 You will receive:

Initial Nutritional Consult including weigh-in, girth measurements, “before” and “after” photo. Weekly weigh-in, girth measurements and consultation

Full Ultra-Lite Weight Management Program 24 hour phone/email support from your Ultra Lite Practitioner

Access to the Ultra Lite Website and forums for more recipes, tips and motivation

What, no Personal Training? No, not unless you want to, that’s an optional extra! If your number one goal is to lose weight, 70 – 80% of the weight loss equation is the right diet. If you want to tone up, improve your fitness

and accelerate your weight loss even more, add incidental exercise (walking) as well as hard-core physical exercise (gym, PT, group fitness etc).

Check out Ultra Lite at www.tightandtidyfitness.com/weightloss and www.ultralite.com.au

QUESTIONS? Call Deb – 0438 347 288

CORPORATE ENQUIRIES WELCOME: Inter-department rivalry? Get your whole team involved and award prizes or use it as a fundraiser or social club activity

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DEBBIE POOLE – 0438 347 288 Tight and Tidy Fitness – Your local Ultra Lite Practitioner www.tightandtidyfitness.com email: poolespt@bigpond.com

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Nutrition Focus Time to get Seedy!

Each issue we will focus on the amazing health benefits of seeds that should be added to your diet every day!

Pepitas or Pumpkin Seeds Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like

cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese.

They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.

Anti-Inflammatory Benefits in Arthritis The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favourably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.

A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat

Pumpkin seeds provide a wide range of traditional nutrients. They are a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.

Pumpkin Seed Phytosterols Lower Cholesterol Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols—and cardio-protective fiber, minerals and healthy fats as well?

Next issue: Chia

Winter 2011

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Winter 2011

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Strenuous Types of Exercise to get you Lean Fast!

Every day around Australia thousands of people start a new exercise program, join a gym, employ a trainer, take up jogging or go on the new you‐beaut diet endorsed by some Hollywood megastar, all with roughly the same goal ‐ to create some type of physiological change. Some of us want to be bigger and more muscular. Some of us want better flexibility or to increase our aerobic capacity. Some of us want to run faster or jump higher and some of us just want to look hot! However, the most common aspiration for the would‐be hard‐body (blokes and girls) is to lose the

flab. Keen to be lean is what we are. So, if you’re in the market to go from slob to sleek, from big to buff, pay attention and read on. Getting lean

(and staying that way) is about manipulating four key variables; diet, attitude, lifestyle and exercise. For the purpose of this article we will focus on the exercise component only; but be very aware that for many people getting lean is as much about what we put in our mouth and our lifestyle habits as it is about our overall level of activity or our exercise regime. Also remember that a calorie is a measure of energy and fat is simply stored energy. Essentially, it’s all about manipulating the energy balance. If, for example, we expend 500 calories per day more than we take in (whether that's through structured exercise, incidental or occupational activity) then we'll drop about half a kilo per week. When we get into energy debt (we're using up more energy than we're taking in) our body will draw on our stored energy reserves (body‐fat) and convert it to usable energy to get us through the day. Bottom line; we get leaner! So, let's look at some exercises that will help us shift the fat fast? Here are my top ten rankings, taking into account their fat‐burning effectiveness, cost and practicality.

TENTH PLACE: Cycling – can be a big fat burner but only if you do it with a bit of intensity. If you average somewhere around 25 – 30 kph you’ll see that fat melt before your very eyes.  700 ‐ 900 calories per hour for competitive or indoor cycling (RPM/ICE/RIDE classes) 

Winter 2011

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NINTH PLACE: Inline Skating – a bit 1995 I know but a surprisingly effective fat burner if you spend more time vertical than horizontal and you put some effort into it. If you have the motor skills of a new‐born foal, avoid this activity 700 – 900 calories per hour EIGHTH PLACE: Weight training – not an activity typically regarded as a massive fat burner unless it is High Intensity, plus the real fat burning benefits come via the fact that when we build muscle our overall metabolic rate increases which means that we burn more fat when we’re at rest. Bonus! 500 calories per hour approximately but more post exercise. SEVENTH PLACE: Squash – probably something your dad played in the 60’s and 70’s but if you don’t have the discipline to get lean solo, drag one of your mates down to the local squash courts and work yourself into a lather. 800 – 1000 calories per hour SIXTH PLACE: Soft sand running – if you don’t have time to jog around the streets for an hour every morning then burn the same amount of calories in about a third of the time by doing a twenty minute run in some soft (that means soft!) sand. 800 –1000 calories per hour (NOTE: TRY T&T’S TREADCLIMBER TO SIMULATE SOFT SAND POWER WALKING!) 

Introducing Ultra Lite – The Professional Weight Management Program

Here at Tight and Tidy Fitness we searched long and hard for a nutritional program to add to our business. Bearing in mind that over 90% of the initial client inquiry is regarding weight loss, it seemed logical to add a licensed weight loss solution. The simple truth is that most people don’t realize the importance of a good nutritious food intake. You CANNOT out exercise a bad diet! It doesn’t matter how hard you go at the gym, at the end of the day, if your number goal is to lose weight, 70% (or more) is what goes in your mouth. We truly believe that Ultra Lite fits the bill. Ultra Lite is all about education – learning to eat real food, prepared at home, in the right portion sizes and in the right balance.

Why Ultra Lite?

• Lose excess body fat rapidly. You can lose up to 10kg in 5 weeks!

• Professional one-on-one support with a qualified Ultra Lite Practitioner

• No meal replacement shakes

• Eat 3 balanced meals per day – real, wholesome, natural food

• Health fund rebates may apply

• Stabilises blood sugar levels – suitable for diabetics

• 4 Ultra Lite nutritional sachets are taken daily. This helps minimize cravings (blood sugar swings) between meals and provides vital vitamins, minerals and amino acids

• The Ultra Lite Manual and Recipe Book provides you with over 100 delicious recipes and lists of allowable foods

We believe that EDUCATION is the key element to maintaining long-term weight management and good health. It will empower you to make better food choices, unlike meal replacements and “quick fix” options, which are so readily available today. You will learn about different food groups and more importantly, correct portion sizes.

Top Five next issue!

Winter 2011

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To learn more about our Ultra Lite program visit the website at www.tightandtidyfitness.com and view the WEIGHT LOSS PAGE. Also visit www.ultralite.com.au or talk to Debbie Poole, Licensed Ultra Lite Practitioner at 0438 347 288 TODAY!

Ultra Lite Recipe of the Month:

Carrot Soup with Pancetta

Serves 4 Per Serve: Protein: 1/2 carbohydrates: 8 600g carrot cubed 80g onion chopped 500ml water 1 chicken stock cube 100g cream 8 slices pancetta diced (4 slices bacon can be substituted) Garnish - garden mint Pinch of rock/sea salt and ground black pepper

Optional spice 1/2 teaspoon of ground allspice and pinch of nutmeg when boiling Place carrot, onion and stock cube in saucepan with water. Cover with lid and bring to boil. When boiling remove lid and cook until carrot is soft. When soup is cooked, blend vegetables and remaining liquid until smooth. Place diced pancetta in non-stick pan and cook, stirring until crunchy. Return soup to saucepan, add cream, and gently heat (do not boil).

Keeping a Journal: Welcome to Fit Track! Here at Tight and Tidy Fitness we encourage all our clients to keep track of their progress using the free online resource that is Fit Track. With it’s food and exercise diaries, logs for keeping track of your weight, measurements, body fat analysis, BMI and so much more this site is well worth the visit. It’s also easy for us to keep up with our clients; We can see what you’re up to in your health and fitness endeavours at the click of a button! Get online and try it out today at www.fitrack.com.au

New Equipment! AS some of you already know we got our hands on a Nautilus Treadclimber AKA “THE BEAST”. This commercial cardio machine combines the technology of a treadmill with the technology of a stepper to create one highly effective leg conditioning cardio workout. While the perceived rate of exertion is low, the calorie burn is twice that of running on a treadmill. Let go of the handles and the instability will make you feel like you’re walking up a soft sand dune to activate your core muscles as well. Low impact, safe for backs, knees, hips & ankles, THE BEAST is ideal for beginners and athletes alike. Try it at the studio now!

Winter 2011

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YOUR advertisement

HERE Inquire: 0438 347 288

ABOUT Ministry of Food is about getting people cooking again by teaching them the basics: how to cook, how to shop, and how to enjoy food in a way that benefits not only individuals, but also their families. We want to give as many people as possible the tools and information they need to be able to make better food choices. If you could use some help in the kitchen, or want some advice on how to cook for your family, then sign up for a class at one of the new Ministry of Food centres, or pop by for a visit. We’ve got lots of hints and tips to help you save money when you shop, and loads of recipes and ideas for delicious, quick meals. Keep checking the website to find out when a centre will be opening near you. If you already know how to cook, we need you! Sign up to be a volunteer at one of our food centres and share your skills with others. Help us Pass It On and keep cooking skills alive. For more information visit http://www.jamieoliver.com/jamies-ministry-of-food-australia

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HEADS UP PARENTS! Can your kids take the Gutsy Challenge?

TAKE THE GUTSY CHALLENGE

Can you eat 2 Fruit & 4 Vegetables each day for a week? Get healthy, Get sponsored and Win great prizes.

Play the Digestive game taking Gastro Girl or Flex through the human body but watch out for the bad bacteria.

Or play the Nutrition game to build a healthily or not so healthy daily menu for Gutsy and see what happens.

There are also great teaching resources and lesson plans to teach primary school students about nutrition and the digestive system.

For full information visit http://gutsychallenge.com/index.php

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Deb’s Winter Workout

WINTER 2012

Burn some serious fat and calories with this full body circuit style workout.

Winter 2011

Indoors or Out, Equipment you will need: A stable bench chair or box A dumbbell or kettlebell or something heavy that you can hang on to safely (the weight needs to be challenging for YOU). A towel & Water Bottle Either some sort of cardio equipment (e.g. Treadmill or Spin Bike) OR room to run (20 - 30 metres) Dynamic Warm-Up: 30 seconds Star Jumps (use your arms!) 30 seconds High Knees Circle your arms (4 x forward, 4 x backward) 10 x easy pushups (on your knees or wall pushups). Repeat this sequence 2-3 times. Workout: 1: Single-Leg Step-ups. Plant one foot firmly on the bench or chair (put it against a wall for stability). Your supporting leg has a soft knee and you are light on that foot. Draw your abs in, keep your shoulders back and down, and driving thru your FRONT leg (i.e. the one that is on the bench) stand up on top of the chair (without the other leg touching the chair) then return the supporting leg to the floor (land lightly, don’t roll your ankle). Repeat 10 times on right leg then 10 times on left. Hint. The higher the chair/bench, the harder it is and vice versa. CARDIO INTERRUPT: Immediately upon finishing the step-ups, RUN as fast as you can (or spin bike or row or whatever you have) for 15 seconds, followed by 10-second rest.

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2. Pushups. Level 1 – tabletop back, knees directly under hips, hands outside the body line. Abs drawn in and tight, shoulders back and down. Body weight forward Level 2: knees are further back, behind the knees, back still flat, abs on, shoulders back and down. Level 3: on your toes! The RANGE of motion is important. Go down towards the floor until your elbows are at 90 degrees before pushing back up to start position. Repeat 20 times CARDIO INTERRUPT: same as last time, then rest 10 seconds.

3. Sumo High Pull. Assume squat position but with feet wider than usual (outside the bodyline), toes turned slightly out, shoulders back and down, abs on. Dumbbell/Kettlebell in both hands. Bend your knees and keeping your abs switched on and your shoulders back (don’t let your torso/hips rotate sideways) squat down until your butt/legs are parallel to the floor. Drive up to starting position through your heels and at the same time perform an upright row with both hands holding the weight. Repeat 15 – 20 times. CARDIO INTERRUPT: yup, RUN! 15 seconds. Rest 10 seconds.

4. Full body Plank. Elbows under your shoulders, hips squared up to the floor, flat back. Abs drawn in, shoulders back and down. On your knees or toes (challenge yourself!). Try and hold for as long as you can, repeat 3 times. CARDIO INTERRUPT, 15 seconds. Rest 1min to 1min 30 then repeat circuit. See how many you can do in 30 minutes.

Finish by stretching your quads, hamstrings, calves, inner & outer thighs, chest, upper & lower back, triceps & shoulders. Not sure how to perform an exercise or stretch? BOOK NOW for a casual Personal Training Session. Call Deb on 0438 347 288 or email poolespt@bigpond.com

Winter 2011

Heads up clients, MODELS WANTED! Have your photos

taken during your T&T PT session for inclusion in the next magazine. Talk to Deb 0438 347