2010 August Member of the Month - AMELIA LESTER

It has been a stellar month for Amelia and it is very appropriate that Amelia is the August Member of the Month.

Recently in the Spin Bike Challenge Amelia was on top of the female leader board with 53kms and 7th overall. A great last few months at the club; Amelia has really stepped up the intensity during her workouts.

Upping levels on machines and completing programs alot quicker it is great to see the increase in her fitness and confidence around the club.

It is a real pleasure to see the changes she has made and I am very proud and happy with her progress.

Great work Amelia and keep it going for the remainder of 2010. Congratulations!

COACH G

Coaches Profile - Mat Maidment

Name: Mathew Maidment (EFM T-ville Personal Trainer)

Time at EFM Torrensville: February 1st 2009

Reason why you joined: The opportunity to learn in a great club and was lucky enough to be offered a chance of employment by George.

Reason why you have stayed: The members are excellent to train and socialise with, I’m always learning something new and it is never boring with so much going on.

Favourite machine: Versa is easily my favourite

Favourite exercise: Fit-ball Hypers

Philosophy on exercising: You can never be too fit or too strong, keep improving with each training session.

Football team you support: North Melbourne Kangaroos

Favourite drink: Mountain Fresh Tropical Juice or Grape Gatorade

Favourite food: Cafe Aris Foccacia’s

Quote: “Only those bold enough to chase dreams, are the ones who catch them”

Member Profile - Michelle Sorensen

Name: Michelle Sorensen

Member since: July 2003 with EFM, transfered to Torrensville in 2007.

Reason why you joined: I wanted to loose some weight, tone up and increase my general fitness prior to having children. Being fit and healthy made my pregnancy, childbirth and recovery exceptionally easy and enjoyable.

Reason why you have stayed: I really enjoy the different workouts with each visit - from board programs, to team challenges, to group sessions. I have found George to be very personal and particularly like that he knows each and every members fitness levels. He is always setting parameters and adjusting machines in order to maximize our workouts. There is no time to get bored, and no chance to take it easy either.

Favourite machine: Initially I dreaded the Versa Climber - but now I actually like the all over workout I get from it.

Favourite exercise:Anything that involves abdominals and braces.

Philosophy on exercising: My belief is that fitness and being in shape makes a person feel great which in turn enables them to get the most out of life. Exercise and activity increases strength and energy levels, also adding to a persons well being.

Football team you support: Football... what is that? : )

Favourite drink: Nothing beats a nice cold beer in Summer, and a warming glass of red in Winter.

Favourite food: Indian curries... and yes ok, chocolate too : )

Quote: "We do not stop exercising because we grow old, we grow old because we stop exercising"

Member Profile - Jody Satala

Name: Jody Satala.

Member since: February 2007.

Reason why you joined: I wanted to get healthy and lose weight.

Reason why you have stayed: With the fantastic help of the Torrensville Team I have achieved my weight loss goals! So now my fitness goals are endless so I’ve stayed to see how far I can push myself and to hopefully be an inspiration to others with weight loss.

Favourite machine: The versa, definitely the secret to a firm behind!

Favourite exercise: Any ab exercises, they nearly make me pass out from not being able to breathe so hopefully that means they are working.

Philosophy on exercising: I’ve had to make exercise a priority not just an option and the benefits of that have definitely paid off – ‘no pain, no gain’

Football team you support: Any footy team that my sons are barracking for – it’s never good to be off side with the kids!

Favourite drink: Water and green tea with mint.

Favourite food: I would be lying if I said that chocolate was my least favourite food, BUT only in moderation.

Quote: “Life’s battles don’t always go to the stronger or faster man. But sooner or later the man who wins is the man who thinks he can” - C.W Longenecker

City to Bay 2010 - Ease into running...

The cardinal rule of the new runner is Be Patient. Your body needs time to adapt to this new activity you're asking of it. It may be uncomfortable at first, but you'll begin to see results fairly quickly. All the same, it's important to build gradually. Newcomers should follow these three rules:

• Run more slowly than you think you should.
• Don't run as far as you think you should.
• Run more often than you think you should.

Ease into running...
If you start by running too far, too fast, you'll wind up burned out at best, injured at worst. Possibly both. Take it easy, and give yourself time to learn to love to run. It doesn't happen immediately, and you'll probably experience a few aches and pains starting out. This is natural, and it will pass. It takes your body time to get used to what you're doing. Give it the time it needs. Like so many other things in life, running can be difficult and discouraging if not undertaken properly.
Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. Don't hesitate to alternate running and walking; if you feel lousy, take a breather and walk for a while. It's not a sign of weakness, just common sense.
The aim is to "train, not strain." If you are already fit from another sport, such as cycling or swimming or EFM workouts, it is still important to go a little easier at first than you might want to. It is too easy to push yourself past what your muscles and joints can stand at first.

COACH G

NEED A MASSAGE??? XY skin body health...

Are you stressed? Do you have an aching back, neck and shoulders? Do you have skin concerns? Do you have trouble sleeping?

Then come try our treatments that are proven to relax, de-stress, improve skin & health!
Take advantage of our special offer... Just $30!!!
• Back masssage, Foot massage, Scalp massage and FREE Dry Body Exfoliation!

See me next time you are in the club for a voucher and visit www.xyskinbodyhealth.com.au for more information about XY skin body health.

COACH G

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.