Member Profile - Jeff Penter

Name: Jeff Penter

Member since: July 2009

Reason why you joined: Originally pre-season fitness for sailing.

Reason why you have stayed: A real collegiate/club atmosphere - a great friendly and supportive crowd and the George/Matty combination keep the variety and interest fresh every visit. Love the Group and personal challenges and how everyone responds within their own ability. To sum it all up - I'm fitter than I've ever been in 15 years!

Favourite machine: does anyone have a favourite?

Favourite exercise: Thump Boxing.

Philosophy on exercising: if you're not enjoying it you're wasting your time.

Football team you support: Dockers - Yes I'm a West Aussie!

Favourite drink: anything with alcohol - but particularly James Squire Porter or a Margaret River Cab Sav.

Favourite food: Indian (Butter Chicken/ Chicken Tikka Masala) Onion Bhaji's - you get the drift.

Quote: An ancient Chinese proverb "Before Enlightenment - chopping wood, carrying water... After Enlightenment - chopping wood, carrying water"

Member Profile - Tracy Roesler

Name: Tracy Roesler

Member since: July 2008

Reason why you joined: gym is close to work and needed to tone up andget in a good fitness routine again.

Reason why you have stayed: Because coach really motivates me and keepsthe routines interesting, now it is just habit really. Plus the newfriends I have made is a bonus!

Favourite machine: Versa I think, don't mind the bikes or stepper either.

Favourite exercise: Anything abs, I quite like squats and lunges too.

Philosophy on exercising: Make it a habit, it should be part ofeveryone's weekly routine, but give your self a rest day (sleep in for me) too.

Football team you support: None really.

Favourite drink: Vodka cranberry and wine!

Favourite food: Pizza and shapes.

Quote: we only live one life so we have to make the most of it!

2010 November Member of the Month - JEFF PENTER

I am happy to announce that the member of the month for November is Jeff Penter. Jeff has been a member here at EFM Torrensville since July last year and over the last 6 months especially has really increased his exercise intensity and frequency.

Jeff ran his first City to Bay this year in a time of 57 minutes which was a magnificent achievement and is regular among the Thursday Thump Boxing Crew. Over the last couple of months Jeff has increased his average visits per week from 2 to 4 which included the lead up to the City to Bay and now performing consistently well in all group sessions.

Jeff is certainly one of the most improved members so far this year and I look forward to watching him continue to work hard in all EFM sessions and challenges.

Time for a spring clean!

Jump up & down if you love spring weather! That wasn’t just a thinly veiled attempt to get you to move. As a health and lifestyle coach I love this time of the year because as the weather starts to warm, energy levels rise and we naturally want to move more.
Traditionally this is also the time of year for a bit of spring-cleaning. This year, I propose you take that sentiment beyond your house to all areas of your life.

Your house:
Spring is time to air & clean your bedding to reduce allergens, but also to change to lighter weight bedding. Overheating when sleeping will significantly reduce your quality of sleep, which can lead to sugar cravings, weight gain and grumpiness!
If winter has lulled you into the habit of TV, couch and munchies, now is the time for a kitchen purge – throw away those salty and sugary nibbles in favour of extra fruit, veggies and unsalted nuts. And try to shake off the habit of eating in front of the TV – unconscious eating is a deadly trap for extra calorie intake!

Your health:
Now is a good time to visit your GP for your regular checks of blood pressure, blood sugar and cholesterol (amongst others). All of these health factors can be improved through changes to lifestyle, so knowing what your numbers are can be a huge motivator for making some improvements!

Your exercise:
Spring is a great time to set a new goal for your training, whether to start an exercise program, to compete in a fun run or complete in a marathon. You will find your exercise much more enjoyable and easier to maintain if you have a clearly defined goal in mind… Perhaps committing to EFMs upcoming 8 Week Challenge is the thing for you?

If you’re a regular exerciser, why not add a new twist to your regular training; a new class, a different walking route or even a new training buddy can shake you out of a training rut and keep exercising fun!

2010 October Member of the Month - BRYAN SELLICK

Bryan (Bryza) Sellick has improved his lifestyle dramatically over the last 2-3 months. He has undertaken PT sessions once a week and has now completed over 20 sessions. Bryan completed his first ever City to Bay in 61 minutes, played Tennis right throughout the winter and still finds time after work to get into the club 4 times a week.

The personal goals Bryan has achieved so far this year are sensational and he has already set his sights on completing a half marathon by July next year which would be an amazing effort.

Bryan always has a smile on his face except perhaps during his Personal Training sessions ; ) but he believes that without the extra push during those sessions from Matt that he wouldn’t have competed the City to Bay in a time that he would have been satisfied with.

I look forward to watching Bryan become even fiiter and stronger. Well Done Bryza !

Member Profile - Darren Ward

Name: Darren Ward.

Member since: October 2008.

Reason why you joined: So George could have a matching bald brother in the club! Plus Aris' joke for the day! No It was really to lose some blubber and gain fitness in a challenging & supportive environment.

Reason why you have stayed: George might be lonely with only 1 baldy in the club! George is always challenging me and the workouts are always different which build engagement, plus George knows my strengths & weaknesses and can adapt my workouts to suit me whilst working within the workout on the board for the day i.e. doing all the cardio in 1 go to really get the heart rate up and about.

Favourite machine: Versa - followed very closely by the rower.

Favourite exercise: Chest press - followed very closely by squats.

Philosophy on exercising: Move it or Lose it.

Football team you support: There is only 1 team - Port Adelaide - We'll never stop, stop, stop!

Favourite drink: Water - with freshly sliced lemon or a slither of lime... followed very closely by Coffee - Soy Latte!

Favourite food: It's a Spanish dish from El Choto containing - roasted pumpkin & chick pea salad, fennel seed, parsley and goats curd. I'm not a cheese eater so I replace the Goats curd with flavoured Tofu to bulk it up a bit. It contains all of the essential nutrients needed and tastes refreshing. For those in the know and those who like "super-foods", I sprinkle Chia seeds and Turmeric over the top of it which provides energy, vitality and free radical fighting qualities and also aids digestion. After eating this you will feel like participating in the "Running of the Bulls"!

Quote: "Don't add to the world's carbon footprint, become lean & mean to live a healthier, sustained happier life."

City to Bay - Tips for the big day

CITY TO BAY 2010

So for those of you competing in this years City to Bay here are a few tips that should help you get the best out of your performance. These tips come from my years of experience in running and competing in sport. They may or may not work for you but they can make big difference on the day!

THE DAY BEFORE
Hydrate well and eat a balanced diet. At least 2 litres of water, no alcohol & a nice big bowl of pasta the night before. Also get an early night and stay well rested throughout the day. Stretch if required.

IN THE MORNING
STAY HYDRATED: About 250 - 500ml of water in morning should do the trick
EATING: only eat if you normally do. Something light in the morning should be consumed if you feel like. Do not force feed yourself if you are not used to eating before a run as it will repeat on you and inhibit your performance. A banana, Up & go, muesli bar etc should do the trick.
DO NOT BRUSH YOUR TEETH: by all means scrub your teeth and have a chewy but do not brush your teeth with tooth paste as it will dry your mouth out when you are running. There is not much worse than running with a dry mouth.
WARM UP: Light stretching & a light jog of about 500 meters about 30 minutes before the run should be more than enough.

CLOTHING, MUSIC ETC...
CLOTHING: Do not wear new clothing! Wash everything before you run in it and wear it at least once before. New clothes will not be fitted to your body and not breathe as well as something that has been worn and washed. Also you need to wear it / run in it before Sunday to see if it is comfortable or not.
MUSIC: If you run with music then prepare a song list of good running music so you don't have to shuffle around trying to find a good song and stuffing up your rhythm. if you don't normally run with music then go for a run and try it before you decide to use it on the big day.
GEAR: If you don't run with a hat and sunglasses then don't wear them on the on the day. Always test something out in training before hand to see if it is comfortable or not and helps or inhibits your run.

DURING THE RUN
KING WILLIAM STREET: Stick to the left hand side and if you can run on the closed part of KWS. A much clearer run.
DON'T WASTE ENERGY: Don' waste energy zig zagging around people in the 1st 2 kms, you will tire yourself out, not be able to settle into a good rhythm and end up running further than you need to. Try and find a clear path and if need be slow down for 2 seconds to get a nice clear and settled run. It will pay off over the whole 12kms.
DRINK BREAKS FOR RUNNERS (NOT WALKERS): we haven't trained with drinks breaks so don't start now! They are time and rhythm killers. Avoid them at all costs and only grab a drink if you really, really, really need it! If you are going to grab one then head to the back of the table where it is less busy and only take a sip of water as a full cup load will sit in your stomach and not feel to great.

AFTER THE RUN
HYDRATE, STRETCH, MASSAGE & EAT... In that order and make sure you hydrate really well and stretch or you will not be in the club until Thursday as you will be to sore to walk!

The main thing with the city to bay is to prepare well, get in a good rhythm and do what works for YOU! If you don't like eating before then don't, if you don't like running with music then don't. Do what works for you, stay positive and make sure you run as hard as you can. Always have a goal in mind and stick with it. Get a watch and work out at what point you need to be at each kilometer marker. This will help with you running at a good speed and push you along without the help of Coach G. The point where most people struggle is from 7kms - 10kms so make sure you work really hard through that quarter of the race and never give up. Do me proud kids and I will see you at the finish line.

GOOD LUCK!!!

COACH G

50 reasons to exercise - continued

51. Increases your ability to adapt to cold environments.
52. Helps you maintain proper muscle balance.
53. Reduces the rate and severity of medical complications associated with hypertension.
54. Helps to alleviate certain menstrual symptoms.
55. Lowers your heart rate response to sub maximal physical exertion.
56. Helps to alleviate low-back pain.
57. Helps to reduce the amount of insulin required to control blood sugar levels in type I (insulin-dependent) diabetics.
58. Improves mental alertness.
59. Improves respiratory muscle strength and muscle endurance - particularly important for asthmatics.
60. Reduces your risk of having a stroke.
61. Helps you to burn excess calories.
62. Increases your cardiac reserve.
63. Improves your physical appearance.
64. Offsets some of the negative side effects of certain anti-hypertensive drugs. 65. Increases your stroke volume (the amount of blood the heart pumps with each beat).
66. Improves your self-esteem.
67. Reduces your susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood).
68. Helps you to relax.
69. Reduces the risk of developing breast cancer.
70. Improves mental cognition (a short-term effect only).
71. Maintains or improves joint flexibility.
72. Improves your glucose tolerance.
73. Reduces workdays missed due to illness.
74. Protects against "creeping obesity" (the slow, but steady weight gain that occurs as you age).
75. Enhances your muscles' abilities to extract oxygen from your blood.
76. Increases your productivity at work.
77. Reduces your likelihood of developing low-back problems.
78. Improves your balance and coordination.
79. Allows you to consume greater quantities of food and still maintain caloric balance.
80. Provides protection against injury.
81. Decreases (by 20 to 30 percent) the need for anti-hypertensive medication, if you are hypertensive.
82. Improves your decision-making abilities.
83. Helps reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease, osteoporosis, and obesity.
84. Helps to relieve and prevent "migraine headache attacks."
85. Reduces the risk of endometriosis (a common cause of infertility).
86. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
87. Helps decrease your appetite (a short-term effect only).
88. Improves pain tolerance and mood if you suffer from osteoarthritis.
89. Helps prevent and relieve the stresses that cause carpal tunnel syndrome.
90. Makes your heart a more efficient pump.
91. Helps to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
92. Improves your mood
93. Helps to increase your overall health awareness.
94. Reduces the risk of gastrointestinal bleeding.
95. Helps you to maintain an independent lifestyle.
96. Reduces the level of abdominal obesity - a significant health-risk factor.
97. Increases the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
98. Improves heat tolerance.
99. Improves your overall quality of life.
100. Lifelong regular exercise may be protective against the development of Alzheimer's disease.

Does the "Fat Burning Zone" really work?

The often described ‘best training zone’ for fat loss is 60% of your maximum heart rate. This is a myth! Totally incorrect. When exercising at lower percentages of your maximum heart rate (e.g. 60%) your body does use a high percentage of stored body fat as it’s fuel to perform the exercise – It might get 70% of its required energy from body fat. This is correct. At higher heart rates (e.g. above 75%MHR) the body will derive the majority of its energy from carbohydrates (sugars in the body), so a lower percentage of energy being derived from fat. Read that back again if it’s not clear.

So, the percentage of fats you burn will be higher at lower levels of exertion (60% MHR) but the total number of fat calories burned will always be less working at lower heart rates than if you work at heart rates exceeding 75% MHR. For example, an average person might perform an exercise at 60% MHR and they may burn 1000 total calories, 70% of the total calories are derived fat - 700 fat calories burnt alone (the other 300 calories primarily come from carbohydrate). If this person performs the same exercise, but at a higher percentage (e.g. above 75% MHR), they will burn around 2500 calories. So at this higher heart rate the percentage of fat burned might be 40% e.g. 1000 calories of fat which is 40% of 2500 – so the total number of fat calories burned is higher even though the percentage is lower. So, the percentage of fat being used to fuel the body is irrelevant. You’re only interested in the total number of fat calories that you burn off and that amount will always be more when you train at above 75%MHR as opposed to at 60%MHR.

COACH G

50 reasons to exercise

1. Reduces your risk of getting heart disease.
2. Increases your level of muscle strength.
3. Improves the functioning of your immune system.
4. Enhances sexual desire, performance, and satisfaction.
5. Helps you to more effectively manage stress.
6. Helps you to lose weight - especially fat weight.
7. Improves the likelihood of survival from a myocardial infarction (heart attack).
8. Can help relieve the pain of tension headaches - perhaps the most common type of headache.
9. Improves your body's ability to use fat for energy during physical activity.
10. Increases the density and breaking strength of bones.
11. Helps to preserve lean body tissue.
12. Reduces the risk of developing hypertension (high blood pressure).
13. Increases the density and breaking strength of ligaments and tendons.
14. Improves coronary (heart) circulation.
15. Increases circulating levels of HDL (good) cholesterol.
16. Assists in efforts to stop smoking.
17. Reduces your risk of developing type II (non-insulin-dependent) diabetes.
18. Can help improve short-term memory in older individuals.
19. Helps to maintain weight loss - unlike dieting, alone.
20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.).
21. Reduces your anxiety level.
22. Helps control blood pressure in people with hypertension.
23. Reduces the viscosity of your blood.
24. Reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Increases your maximal oxygen uptake (VO2 max-perhaps the best measure of your physical working capacity).
26. Helps to overcome jet lag.
27. Slows the rate of joint degeneration in people with osteoarthritis.
28. Lowers your resting heart rate.
29. Helps to boost creativity.
30. Reduces circulating levels of triglycerides.
31. Helps the body resist upper respiratory tract infections.
32. Increases your anaerobic threshold, allowing you to work or exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Reduces medical and healthcare expenses.
34. Improves ability to recover from physical exertion.
35. Helps speed recovery from chemotherapy treatments.
36. Increases ability to supply blood to the skin for cooling.
37. Increases the thickness of the cartilage in your joints.
38. Gives you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increases your level of muscle endurance.
40. Helps you sleep easier and better.
41. Improves posture.
42. Improves athletic performance.
43. Helps you to maintain your resting metabolic rate.
44. Reduces the risk of developing colon cancer.
45. Increases your tissues' responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are a Type II diabetic.
46. Helps to relieve constipation.
47. Expands blood plasma volume.
48. Reduces the risk of developing prostate cancer.
49. Helps to combat substance abuse.
50. Helps to alleviate depression.

COACH G

Member Profile - Alan Wood

Name: Alan Wood (Woody)

Member since: I joined EFM (located within the FH Faulding complex on Hardys Road) on 3 December, 2001 and transferred to the current location on 1 July, 2002 following the takeover of FH Faulding by the Mayne Group.

Reason why you joined: I was sweet talked into joining EFM while still a member of the Perfect Fit at Mitcham.

Reason why you have stayed: It’s not the location (I live at Coromandel Valley). I’ve had two Head Coaches during my membership of the club and it’s been a privilege to be associated with both of them - both top coaches - both quality people.

Favourite machine: none really

Favourite exercise: group work

Philosophy on exercising: I like to push myself as hard as I can as often as I can. I am not interested in just going through the motions.

Football team you support: Sydney Swans (AFL), Norwood (SANFL)

Favourite drink: a good red wine in the presence of good company

Favourite food: steak & salad

Quote: Exercise, healthy eating and compassion are fundamental components of a quality life

Coaches Profile - Aris Moustakas

Name: Aris Moustakas (EFM Casual Coach)

Member since: 2003.

Reason why you joined: To be forever young.

Reason why you have stayed: As I'm getting older, I'm getting bolder.

Favourite machine: Rower.

Favourite exercise: Ab cycle.

Philosophy on exercising: Do as much as you can, then a little more.

Football team you support: Port Adelaide Power & whoever is playing the Adelaide Crows.

Favourite drink: Pepsi Max.

Favourite food: Pizza & Chocolate.

Quote: "If you can't be on a machine you love then love the one you're on."

Nutrition downfalls - Does this sound like you?

The frequent EFM’er
Problem? You are down at EFM 4-5 times a week so there is no need to worry about the diet— in fact you tend to indulge in a little extra sweet thing to reward your good efforts. Unfortunately it is easier to consume 500 cal than to burn it!
Solution? Keep an eye on the calories if you want any real weight results from all the exercise. Don’t eat more on those days you have worked out—fill your body up with energy from your own storage! Get out of the bad habit of rewarding yourself with bad food and watch the calorie intake directly after training.
Watch out for? After a workout the blood sugar is low and you will naturally seek out sweets—have a piece of fruit! Don’t have a chocolate bar as it will easily give as many calories as you just burned!

The weekend crasher
Problem? You are fairly healthy during the week, but you ‘celebrate’ too much on the weekend. Liquid calories, junk and hangover sweets are your main ingredients, but since it is only weekend it doesn’t feel as bad. However the weight stays still, so something is not right.
Solution? You have too control your weekend binging. Start by reducing the consumption in an achievable way and define a number of days where you deviate from the healthy living. If you want less weight, then aim for 1-2 days ‘off’ every fortnight.
Watch out for? It is especially alcohol that adds on too many calories. They are fattening and will make you lower your ‘guards’ and forget all about the healthy living.

The meal ignorant
Problem? You never eat breakfast, lunch is moderate, no snacking and for dinner you don’t think you do too bad. But you are still the same weight? The reason is that dinner is very rich and without food all day, the body is starving and there is no limit. Very often you will be standing looking in the cupboard later on trying to satisfy that mysterious need you still have. So even though you only really eat from 6pm until 11pm, you are really consuming more than you need.
Solution? Divide the calories evenly throughout the day. Even though you “can’t get breakfast down” you have to try and learn to have more meals throughout the day. 5-6 small meals instead of 2 huge is better for your calorie control. Keep the portion sizes small and use fresh vegetables to top up with if you need.
Watch out for? It is tempting to skip a meal to avoid taking in calories but experience tells us that you will take them in sometime and frequently more then you need because you skipped before. A better solution is to have a meal roughly every third hour.

COACH G

Coaches Profile - George Moustakas

Name: George Moustakas (EFM Head Coach)

Member since: September 16th 2002

Reason why you joined: As part of my work experience through TAFE I had to complete a weeks worth of training with a Health Club. I chose EFM Torrensville and then never left!

Reason why you have stayed: It suited me to a T! I fell in love with the concept of EFM. Personalised training with no Heroes strutting around for show. A great culture and a real fun place to be.

Favourite machine: Versaclimber

Favourite exercise: FB Crunch & Muay Thai (Kickboxing)

Philosophy on exercising: Every time you exercise you give yourself the opportunity to achieve your goals and become stronger and fitter. Stay positive and never give up; your mind and body is alot stronger than you often give it credit for.

Football team you support: Port Adelaide Power

Favourite drink: "V" energy drink

Favourite food: Lasagne

Quote: "Your biggest challenge isn't someone else, it’s the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T'! But you don't listen, you just push harder. Then you hear the voice whisper 'can', and you discover that the person you thought you were is no match for the one you really are!"