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Looking Good and Feeling Great Workshops October 28, 2010

Posted by personaltrainerspenrith in exercise, Nutrition.
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Hi All

Its Denver here I just wanted to let everyone know that we are now offering ‘Looking Good and Feeling Great Workshops’ for anyone who wants to learn more about Weight and Stress Management. We meet at the Coffee Club near the Nepean River every Thursday at 10am and all are welcome. Click on the link below for more details:Looking Good and Feeling Great Workshops

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RE: Alcohol and Weight Loss do they mix? September 29, 2010

Posted by personaltrainerspenrith in exercise, Newsletter, Nutrition, Weight Loss.
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Hi Team this weeks newsletter talks a little more about alcohol and weight loss and how just a few extra drinks can make a big impact on your waistline. Also we have our clients of the month, Joel and John whom we all wish a warm congratulations and remember our get-together at Teppanyaki Japanese BBQ in Emu Plains on the 15th of October all are invited.

Click on the link for more details:         Alcohol Newsletter Sep 27

Diet or Exercise which is more IMPORTANT? May 30, 2010

Posted by personaltrainerspenrith in exercise, Newsletter, Nutrition, Weight Loss.
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Hello everyone

This weeks newsletter will discuss issues revolving around weight loss particularily what is more important for weight loss Dieting or Weight Loss? We look at this discussion from a calorie (energy) in Vs calorie out perspective. Also we recognise the efforts of Natalie Forwood and Lindy Rymer whom became our clients of the Month for April. Well Done!! girls you both worked extremely hard and you deserve to be recognised.

Check out our Newsletter Below:

Diet or Exercise Which is More Important Issue 64

You’re Invited April 25, 2010

Posted by personaltrainerspenrith in exercise, Newsletter, Nutrition, Uncategorized, Weight Loss.
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You’re all invited to our “Quarterly Get Together’

It will be a fun night filled with recognitions of those whom have achieved great results in fitness and weight loss over the first quarter. We will also have some fun games and great prizes to be won as well. It will be at the Silver Spur in Penrith on May 7th (Friday) at 7:30pm, click on the link below for more details:

Quarterly Get Together April10

Healthy Fast Food Tips When Eating Out April 19, 2010

Posted by personaltrainerspenrith in exercise, Newsletter, Nutrition, Uncategorized.
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This week’s newsletter focuses on healthy and low-calorie options when ‘Eating Out’ in different social settings. Learn how you can cut down your portions and calories in a number of different social circumstances. Also we have our quarterly ‘Get-Together’ coming up and in this newsletter we recognise clients of the Month for March. Well done Erin and Mikala

Click on the link below to read our newsletter:

LGFG Newsletter Fast Food Tips 64

Personal Training Client of the Month April 16, 2010

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March’s ‘Personal Training Client of the Month’ award goes to ‘Erin Howland’. Read about Erin and see what led to hear dramatic transformation of 10.5kg in just 1 month.

Read the attachment and you will become inspired!!!

Erin Howland ‘Client of the Month’

Combating Easter Weight Gain April 11, 2010

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Combating Easter Weight Gain

Hello Everyone

 I hope were all well and enjoying the weekend?

 This week’s newsletter has come a little late and I do apologise about that however the content in this newsletter will make up for it guaranteed.

 This week’s newsletter focuses on:

  1.  The common Weight Gain associated Easter
  2. A 5 step process to rid yourself of that extra weight gain over this festive period

 This time of year can be often very frustrating for people trying to lose weight and this document will give you a plan of action to take control of your weight and move much more forward to achieving your weight loss goals.

Click on the link below to read this document

How to Overcome Easter Weight Gain  

Yours Sincerely,

 Denver Oliveux

P.S. To look good you have to train ugly.

Fat Burning Secrets March 18, 2010

Posted by personaltrainerspenrith in Nutrition.
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By Dr Mark Occhipinti
We are currently experiencing an unprecedented international obsession with thinness and the advertising pitches of diets and weight loss schemes are too often claims based on faulty premises. A major problem is that most people, including athletes, know very little about nutrition and even less about the processes of metabolism, which is the only explanation for why people continue to accept bizarre claims that am totally without scientific basis. Here are some of the most popular, and often dangerous, fat burning claims and the facts to negate their effectiveness.
Fiction: You will lose fat by severely reducing your carbohydrate intake.
Fact: This practice upsets the body’s chemical balance in such a way that fluids are deleted from the muscle. While this gives the illusion of weight loss, fat is not lost, but instead muscle tissue is broken down, and water that makes up much of this tissue is excreted. All of this water weight will eventually be regained. In addition, carbohydrates (potatoes, rice, vegetables, grains, pasta) are the prime source of energy. Starches are not fattening – fat is fattening!
Fiction: Fasting or liquid diets will induce fat loss.
Fact: Most recently, a fast consisting of only liquid protein (330 calories, twice a day) resulted in the deaths of eighteen people across America. The probable cause was that the bodies were forced to digest muscle proteins to liberate stored blood sugar (glycogen) to feed the brain and compensate for inadequate caloric intake. In a quest to lose some excess weight these poor souls died from cardiac arrest (remember, the heart is a muscle too and is affected by extreme diets).
Fiction: Single category diets will cause fat loss.
Fact: These regimens restrict the dieter to one kind of food such as fruit, vegetables, etc and nothing else. The fact is that no single category of food contains enough nutrients to maintain healthy body tissues.

In summary
Research has demonstrated that the more a person diets, the less likely they are to lose the weight and keep it off. Furthermore, each time they diet it will take them longer to lose the weight, and whatever weight is lost is regained more quickly. This occurs because the extreme dieting practices such as those above, create a yo-yo effect on the body, lowering the dieter’s metabolic set-point (internal thermostat). This thermostat maintains your weight when eating enough food to neither gain nor lose weight.
Obviously, individuals need to be aware of what they eat and follow some type of exercise program, but the facts for permanent weight (fat) loss are as follows:
1. Your diet should consist of 60 to 70 per cent of your total caloric intake from complex carbohydrates. There are several reasons why the body requires a higher percentage of carbohydrates, most importantly it’s for the brain. The primary sources of fuel for the brain is glucose (from carbohydrates and oxygen); in fact, research suggests the brain requires anywhere from 75 to 100 grams a day directly from glucose for optimal function.

Additionally, the skeletal muscles are composed primarily of glycogen (stored glucose, water [nearly 70 per cent of the weight of muscle], amino acids and minerals). Those individuals working at a high level of intensity (above 80 per cent of the maximal heart rate and nearing 80 to 85 per cent of their maximal oxygen uptake per minute [max VO2] consume glucose from carbohydrates at an accelerated rate (up to 80 per cent of energy available during strenuous activity can be drawn on from glucose availability, either from the blood from a meal that contained high levels of complex carbohydrates or from the muscle stores).
2. Maintain your caloric intake at or above 1,400 calories (approx. 5,860 kilojoules) per day. This is not an arbitrary number. Research conducted on 26,000 men and women between 1992 and 1993 found that not one in the survey took in the minimum RDA’s (recommended daily allowance) for 26 vital nutrients (minerals and vitamins) with an intake 1,400 calories (approx. 5,860 kilojoules) a day (1). This is where the supplementation of vitamins enters the
picture during these low-calorie, low carbohydrate diets.
3. Increase your aerobic activity to stimulate the use of stored fat, and improve insulin’s ability to regulate blood sugar. Use any of the cardiovascular forms of exercise such as cycling, running, stair climbing or walking. For example: a 140 pound (63.5 kilogram) woman can burn up to 500 calories per hour walking on a treadmill at 3.5 miles per hour (5.6 kilometres per hour) at a 10 per cent incline. Aerobic training can be split up in the same way as weight
training with 30 minutes of training in the morning and 30 minutes in the evening.
4. Weight training is vital for its role in developing skeletal muscle. However, it is not an aerobic activity, and will not have significant cardiovascular effects that are achieved through regular aerobic activity. Increased muscular tone improves over all caloric expenditure every dayand is a great additional fat burner. An example of resistance trainings ability to elevate BMR (Basal Metabolic Rate) was recently demonstrated when comparing 30 minutes of leg training
(combination of squats, leg presses, and reverses lunges, for 3 sets of 10 repetitions to positive failure) versus 30 minutes of cardiovascular training. The results indicated that resistance training of legs elevated BMR for 48 hours versus 4 hours for cardiovascular training.
5. Do not attempt to lose more than one kilogram of fat in one week. A more sensible goal is half a kilogram per week of fat loss. Note: Remember a kilogram of fat contains around 7,700 calories (approx. 32,230 kilojoules) [each pound of fat contains 3,500 calories (approx. 14,653 kilojoules)]. To burn off this kilogram of fat exercise will be required.

Reference
1. Angeline, C et al., ‘Carnitine Deficiency of Skeletal Muscle, Report of treated cases’,
Neurology, 1987.