2010 July Member of the Month - KYM & KAREN HOLMAN

Kym and Karen Holman started at EFM Torrensville late in October 2009 and the changes they have made to their lifestyle over the last 8 months have been dramatic.

Averaging just under 5 sessions per week they have now made regular exercise and healthy eating a habit which is excellent.

Kym and Karen during our calorie challenge week truly exceeded expectations and put in two of the biggest efforts I have ever seen in a week in my 8 years here. Kym was the Overall Winner burning 7,254 calories for the week plus got the record for the most calories ever burnt in one day with 2020 calories. Karen’s achievements were also sensational: Overall highest Female with 6,124 calories burnt which included the highest amount burnt by a female in one day 1750.

Over the last month Karen has started Personal Training sessions with Matt just to push herself that little bit extra with her Resistance Training and mix up her normal EFM routine which is great.

Well Done Kym and Karen on not only a great month but a great year so far. Keep up the Good Work!

COACH G

Member Profile - Rose Day

Name: Rosemary Day

Member since: December 2007

Reason why you joined: I was seeking a more balanced life style, I wanted to do some regular exercise and knew that I needed help, and the monthly payment system at EFM was an incentive.

Reason why you have stayed: the constant encouragement and support from our exceptional coaches George, Matt and Aris and their endless supply of challenges keeps me coming back for more; the friendliness of other members is another source of encouragement for me; as my fitness slowly improved I had a real hunger to learn as much as I could about fitness and I am still keen to have a go at everything; the variety and balance of the programs offered at the club; the regular communication from our coaches - newsletters, health tips, etc; and finally the absolute enjoyment I get from the challenge of working hard and discovering what I can do.

Favourite machine: the versa, because the distance clicks over really quickly.

Favourite exercise: jumping jacks - much more fun than burpees.

Philosophy on exercising: never say can’t - I don’t know what I can do until I try.

Football team you support: the losing team

Favourite drink: water, just plain tap water

Favourite food: pasta, in all shapes and forms

Quote: “Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible”. Doug Larson

Member Profile - Greg Hawke

Name: Greg Hawke

Member since: September 2009

Reason why you joined: Regain lost fitness

Reason why you have stayed: I feel better. Great bunch of members and the staff are alright too.

Favourite machine: Matt

Favourite exercise: Boxing

Philosophy on exercising: Do as I’m told and try not to quit.

Football team you support: Usually the Crows but this year Central Districts.

Favourite drink: Coopers Pale Ale

Favourite food: Lassagne

Quote: Don’t take life too seriously... it isn’t permanent.

Personal Training Article - Breaking winter habits...

Winter is the time of year where we tend to do anything we can too keep warm or cure our boredom if we are stuck inside due to bad weather. One common habit that many people choose to do is to snack on bad foods and this is where our weight gain occurs. Obviously I'm not asking you to go out and run in a howling gale or the swim in the ocean but if our exercise time is limited due to shorter daylight hours or bad weather, the next best option is preventing weight gain is eating correctly and healthy. Here are a few 15 minute recipes to help you break those destructive winter habits...

Night-before muesli - Mix a cup of rolled oats with a cup each of apple juice and skim milk and half-a-cup of yogurt. Stir in a grated apple and a handful of chopped nuts. Soak overnight in a sealed container, then eat with fresh berries.

Mediterranean fish - Set two white fish fillets in an ovenproof dish. Cover with a can of chopped tomatoes, a little chilli, splash of soy sauce, honey, garlic salt and oregano. Bake at 180°C for 10 minutes. Serve with boiled baby potatoes. A recipe that won't tax your mind, with oils to boost your brain - it's like having a PhD on a plate.

Tuna-bean wrap - Mix together canned tuna, diced onion, half a can of cannellini beans, olive oil and pepper. Mix well. Stuff the mixture into wraps with tomatoes and lettuce.

Mat Maidment - EFM Torrensville Personal Trainer

Member Profile - Andrew Billows

Name: Andrew Billows

Member since: Feb 2005

Reason why you joined: To get fit and healthy

Reason why you have stayed: Its a great club. Very friendly and George rocks!

Favourite machine: Spin bikes

Favourite exercise: um...um...riding a spin bike?

Philosophy on exercising: You’re never too old to start.

Football team you support: The Eagles in SANFL...and anyone playing the Power!

Favourite drink: A good shiraz

Favourite food: A good shiraz

Quote: From the great man...”Pain is temporary. Quitting lasts forever” - Lance Armstrong.

Beat the Winter Blues @ EFM Torrensville

With the temperature plummeting this time of year, many of us tend to hibernate inside our homes. But, hibernating is for bears. As humans it's important to stay active through all four seasons. Yet, a recent poll of 5,000 people found that 30 percent get no exercise at all during the winter months.

Winter can frustrate the most motivated exercisers. If you're not so motivated, it's all too easy to pack your workout gear away with your summer clothes. But keeping up your exercise routine in cold weather can be rewarding.

For one thing, it increases energy, which can be sapped by gloomy weather. Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do. Plus, you won't have to scramble to get in shape for swimsuit season.

There are also many other benefits to exercising in the cold. You use more energy in winter, which equates to burning more kilojoules and as you're burning more energy, you sleep better at night.

By staying fit during winter you'll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.

Here are a few things to be aware of when you're exercising in the cold:

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it's important to get them warmed-up prior to engaging in intense physical activity.

• Drink plenty of fluids. Drink water before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.

• Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

• No sweat. Don't assume that you have to sweat in order to get a good workout.

COACH G

Want to keep your skin healthy?

Exercise is good for the body in more ways than one. Sure, it helps you get fit and build stronger muscles, but new evidence suggests working up a good sweat may also help fight off skin infections.

Researchers have discovered that human sweat contains an antibiotic called dermacidin that is capable of limiting disease-causing bacteria such as those responsible for skin infections such as impetigo.

Not only that but sweating opens up the pores allowing toxins to be released. So it keeps you healthier from the inside meaning that your skin looks and feels more radiant…. Not to mention that fantastic pink afterglow after a session!

COACH G

This advice is general in nature only and you should seek the advice of a trained professional before embarking on a weight loss, nutrition or exercise program. For further information relating to your health and fitness needs, contact the onsite EFM Health Club on 1300 336 348.

Your 12 week path to the new you!

Week 1: Establishing baseline fitness (cardiovascular and strength) to set a path towards achieving your goals. Due to hormone release you may feel more energetic than normal and motivation is high during your first week.

Week 2 & 3: Focussing on establishing levels, coaching on new exercises and techniques, possibly increasing your levels of exertion as your body begins to increase its efficiency.

Week 4: Around the fourth week, your body begins to go through changes at a cellular level. In simple terms, your cells within your muscles and organs are ‘learning’ how to become more efficient during exercise (resulting in increased ‘fitness’). While the cells are learning and changing, your body is using energy even while at rest i.e. at your office, while sleeping etc. During this process, you may feel ‘flatter’ in terms of energy levels and motivation. Be assured though that this process is normal and indeed a significant step forward in achieving your results i.e. a faster metabolism which will play a major role in weight loss, increased fitness etc.

Weeks 5 & 6: Having persevered through the ‘tough week’ at week four, during the ensuing weeks you may begin to see and feel the results of your hard work. In general, the first improvement you will notice is increased general fitness i.e. you are able to work at a higher intensity than when you commenced exercise and your current levels and speeds on machines will now feel comfortable, so your trainer will set new levels and speeds for you. Your clothing is likely to be looser fitting due to shrinking girth measurements, you now notice some visible changes to your body shape and your motivation increases simultaneously.

Weeks 7 & 8: Your overall fitness continues to improve. You will also notice ongoing body shape changes i.e. body fat reduction and increased lean muscle mass (muscle definition and toning).

Weeks 9 & 10: You may notice a significant improvement in your recovery i.e. you are able to move from one exercise to the next with less ‘break time’ between. Your overall fitness continues to improve at a steady rate.

Weeks 11 & 12: Congratulations, you have now formed an ‘exercise habit’ and you are well and truly on your way to living your best life!

COACH G

* General guide only. May vary from person to person. Speak to your fitness coach for further information.

2010 June Member of the Month - VICKI MARKOS

Vicki’s achievements in the Biggest Improver Challenge not to mention coming into the club 5 times a week and completing two blocks of Boot Camp earns her June’s Member of the Month.

When training Vicki in boot camp I learnt a few traits about her character, Dedicated to her change of lifestyle, committed to her goals and the ability to increase her limitations each session. Completing two blocks of boot camp sessions was sensational but what was more impressive is that she was always first one to be warmed up and ready to go.

During the Biggest Improver Challenge Vicki managed to lose 5% of her bodyweight by making those subtle changes to her diet and increasing her visit per week average from 3 to 5. Her dedication to her health and well-being is fantastic and I know that she is feeling really good about herself. I look forward to watching Vicki achieving more of those challenges that I set for her but more importantly the one’s that she sets for herself.

Congratulations Vicki Markos

COACH G