SPOIL YOUR FAMILY: The Healthy way to make “fried” chicken ~ page 4

May food be your

medicine.

The many health

benefits of turmeric

and how it could help

you

~ page 2

Sleep yourself fit.

Why not getting

enough sleep could

slow down your

metabolism,

~ page 2

We all know how

important our core

muscles are but do

you know how strong

your core really is ?

~ page 3

MarionPT continues

to shine with the

arrival of its newest

equipment.

~ page 3

As a sugar burner, your body runs

on glucose for fuel. That might

sound ideal, but it also means your

body doesn't go near your fat reserves to look for fuel.

Transitioning from sugar burner to fat burner means you'll move off burning sugar,

allowing you to burn a steady, high-energy flame all day long. You'll even burn fat while you're sleeping. This is essential for maintaining energy levels and muscle per-

formance. Fat has twice the energy of sugar and serves as a tool for body/health trans-

formation. You have approximately 1.5 hours of sugar and 4 weeks of fat in your

body available as energy fuel. Our heart rates determine the use of sugar and/or fat as

fuel in exercise and athletic training. Higher

heart rates use more sugar while lower heart

rates use more fat. How do you effectively

control your heart rate? By how you’re breathing, i.e., mouth breathing vs. nasal

breathing (Kitchen, Nov 2015 Ironman).

The Key to Becoming a Fat Burner Certainly, diet is an important factor here, but

not the only one. How you breathe plays a

large role in burning fat or sugar reserves.

Mouth and nasal breathing differ dramatically in how they physiologically support the

body. How you breathe determines many factors; including how well you’re oxygen-ating your cells, the release of hormones, heart rates, lactic acid build-up, cardiovas-

cular and digestive function and whether you’re burning fat or sugar. Continue reading on page 2

The “secret” to Burning Fat instead of Sugar In any type of exercise or athletic training,

optimal performance is reached when our primary source of fuel is fat instead of sugar. Fat stores are sustainable forms of energy, while sugars (i.e.; glucose) are unsustainable forms of energy.

UPCOMING

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Operation Flinders Challenge Challenge Morialta 15km Challenge MT Lofty 57 km Challenge Maylor 85 km Sat 8/10/2016

Night Attack Obstacle Course Adelaide Oval 29, 30 Sept, 2 Oct

WELLNESS TODAY

Adelaide Zombie Walk

Sat 15/10/2016

Coastal 7 in 7 - 42.2K - Semaphore

Do 1 marathon or do all 7

Mon 17/10/2016— Sun 23/10/2016

For more events in SA, go to:

www.runsarun.com

Turmeric Health Benefits in Preventing Cancer and Healing the body

Turmeric health benefits are numerous and is considered one the

most valuable cancer preventing foods and an herbal medicine.

Turmeric brings strong medicinal antioxidant, anti-inflammatory,

immune enhancing, and detoxifying properties. Just about half a

teaspoon (2000mg) of turmeric consumed per day in the diet regu-

larly could eliminate DNA damage characteristic of aiding cancer

development. But preventing cancer is not all; there are many

other significant turmeric health benefits in the

following conditions:

1. Treats skin inflammation diseases like eczema, psoriasis as it is

cooling herb, removes excessive heat and cleanses liver.

2. Treats indigestion, dyspepsia, suppresses inflammation in stom-

ach, prevents & treats ulcerations

of all kinds including gastritis & colitis

(Irritable Bowl Syndrome).

3. Helps tremendously with hemorrhoids

pain & skin inflammation.

4. works for inflammatory

conditions in the eye.

5. Turmeric is also a blood

purifier. It is anti-diabetic

and will help normalize

blood sugar and cholesterol

levels.

6. It is a mild menstrual

regulator and the best spice

for woman to move stagnant

blood

7. Turmeric is also known

as a respiratory herb. It re-

duces cough and sinus con-

gestion when gargled or con-

sumed in boiled milk.

Good for asthma.

Try using Half a teaspoon

(2000mg) in tea or milk

or if easier, take 1-2 organic

Turmeric capsules (500mg

each) after lunch & dinner

Caution: Do NOT use if

pregnant or have Bile duct

blockage

The “secret” to Burning Fat instead of Sugar continued

Nasal breathing is based in

parasympathetic response,

while mouth breathing and/or

shallow breathing trigger a

sympathetic response

(Novotny, 2007). While in a

sympathetic response, the

body is in fight-or-flight

mode burning sugar as it’s the primary fuel to handle the

energy it takes for this hor-

mone production. This cre-

ates a toxic habit of searching

for quick hits of fuel

In the parasympathetic re-

sponse we’re releasing more balancing hormones, creating

an environment for steady

blood sugar levels, reducing

cravings and feelings of hun-

ger. Not only does this en-

hance optimal performance

levels, it’s the most efficient weight loss program as an

overactive stress response

leads to abnormally high

levels of cortisol. High corti-

sol levels promote weight

gain

The restorative qualities of

these nasal breathing patterns

can leave your body feeling

refreshed and renewed with

virtually no lactic acid build-

up. For performance athletes,

this is the difference between

winning or losing, after all

the rigors of training

Try this exercise to train your

nasal breathing.

Start by inhaling through

your nose for a count of

three, holding the breath in

for a count of three and ex-

haling the breath for a count

of six.

As you strengthen your dia-

phragm muscle, build on

your counting. Imagine inhal-

ing for ten counts, holding

the breathing in for a count of

ten and exhaling for 20

counts.

Whether you're a training

athlete or fitness enthusiast,

there is a science to exercis-

ing your body.

QUICK TAKES Sleep yourself Fit

If you don’t get enough sleep every night, you can

kiss your metabolism-

growing ways goodbye.

According to research, a

lack of sleep is a key con-

tributor to unwanted kilo’s.

One of the reasons this hap-

pens is because sleep depri-

vation messes with the

amount of energy-regulating

hormones your body creates.

When this happens, your

metabolism isn’t quite sure what to do. So it slows down.

Of course, the other reason

staying up late causes you to

put on extra pounds is the

tendency to eat late-night

snacks. If you’ve ever par-taken of a post-bedtime

snack, it probably wasn’t a handful of carrot sticks and

water, was it?

By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than tradi-tional fried chicken. Serve with a side of vegetables and a salad.

Here's what you need to

feed 6

2 eggs

2 Tablespoons

fruit-only apri-

cot preserves

2 Tablespoons

Dijon mustard

1/2 teaspoon

garlic powder

1/2 teaspoon

red pepper

flakes

1/2 cup almond

flour

1/2 cup almond meal

1/2 cup coconut flour

1/2 teaspoon black pepper

1/2 teaspoon dried thyme

1/2 teaspoon sweet paprika

1/2 teaspoon salt

900 gr boneless, skinless

organic chicken tenders

Preheat oven to 180 degrees

F. Lightly grease a baking

tray with coconut oil.

In a medium bowl whisk the

eggs, apricot preserves, mus-

tard, garlic powder, and red

pepper flakes.

In another medium bowl

combine the almond flour,

almond meal, coconut flour,

pepper, thyme, paprika and

salt.

Dip each chicken

tender in the egg

mixture, then

dredge through the

flour mixture.

Place in the pre-

pared pan.

And bake for 35

minutes.

Then grill for 2

minutes, flip each

chicken tender and grill the

other side for 2 minutes.

Serve with a side of sugar-

free BBQ sauce or organic

honey mustard.

Nutrition per serve: 256 cal,

6g fat, 376mg sodium, 5g

carbohydrate, 2g fiber, and

39g protein.

Exercise of the Month: TRY THIS EXERCISE AND TEST SEE HOW STRONG YOUR CORE REALLY IS

Recipe:”Fried Chicken” Your healthy KFC alternative

GREAT NEWS FOR MARIONPT MEMBERS

The wait is finally over. The “mythical” fitness

equipment that we have been hearing about for the

last 2 months has finally arrived !!

The trainers at MarionPT are always looking for

new ways to keep the training fun and exciting.

In recent months we’ve already introduced a new

variety of functional exercises using power bags.

The new arrival of cutting edge commercial equip-

ment will add to this tradition by bringing our

group-training sessions to a new level and will

allow for even better exercise selection in our per-

sonal training sessions.

Most of us, when we think of exercise, we think about moving around. This

might be simply going up and down or moving from one spot to the next but

did you know that one of the best exercises you can do does not have any

movement at all ? This exercise is called: the prone hold, better known as the

plank. This is how you do it: You lie flat on the floor, then raise yourself on your tiptoes and elbows —

keeping your forearms on the ground and your back flat, so you look like a

coffee table. You need to be able to hold this position for at least 90 seconds

as a benchmark for an healthy core.

As you can see in the picture.... she nailed it.

What a journey it has been, after putting on 21.5kg during her

pregnancy. She not only lost 10.5kg in the first week of giving

birth, she lost an additional 25.5kg after that. A Total weight loss of

36kg….Amazing! We look forward to helping her achieve her next goal.

Do you want to complete a half marathon like Bri ?

Maybe you want to lose a couple of kilo’s or increase your core-strength?

Here at Marion Personal Training we pride ourselves in getting you results

and putting the fun back into fitness.

“It is never to late to become what you could have been”.

211 Diagonal Road

Warradale

Not Feeling Very Fit ?

The time to take action is NOW...

Visit www.marionpt.com

Bri has been training with us for a number of years now and in this time she has transformed herself into a training warrior.

Her clear mind set, can-do-attitude and her determination to achieve her goals are nothing short of inspirational.

After recently finishing the 12km Bay to City run, she wanted to take it to the next level and run half a marathon.

Not an easy thing to do being a busy working mum but we were more than happy to help her with this challenge.

After taking into consideration her hectic work schedule, we worked out a training and nutrition plan that was going to work for her.