Newsletter February 2013

FITNESS IDEAS NEWS Wow, Happy New Year! It kind of feels weird saying that in February but here we are in a new year. Its amazing that January has been and gone already. January was extremely busy for Fitness Ideas Personal Training with lots of great things happening. Helen Toms finished my first 6 week challenge (her results later in the newsletter) and this has lead to three people signing up for 6 week challenges. January saw the commencement of Fitness Ideas Personal Training being a stockist of Horleys supplements. Stock has been flying out the door and Im excited about the new products that are being introduced by Horleys. February has seen Fitness Ideas working with North Wellington Football club. I will be working with the Under 17 Boys football team for the Under 17 tournament to be held in Auckland over Easter weekend. This is really exciting and the hard work has already begun for the boys. I plan to post photos in the coming months. February will also see the recommencement of my work with Onslow College Football club especially working with the senior boys and girls teams. February also sees some exciting news for people who are not members of City Fitness Johnsonville. Previously if you were not a member and wanted to train in the gym with me, this incurred a cost. From February if you wish to train with me you do not need to pay an entry fee. So feel free to tell your friends if they are looking for a personal trainer but do not want to belong to the gym. Also remember I do offer a mobile training service, be sure to check out my website www.fitnessideas.co.nz for terms and conditions. I wish to take this opportunity to say welcome to 2013 and I hope that your holiday break was a good one. I look forward to sharing my thoughts and ideas about health and fitness with you over the next year. Also a big welcome to all my new clients, its great to have you on board. Please feel free to share any thoughts you may have either by contacting me on email at fitnessideas@hotmail.com or visit me on my Facebook page.
Something you want to see more of in the newsletter or something new you would like covered, then drop me a line and let me know!

Yours in health Shaun

Be sure to follow me on: http://shaunsfitnessideas.wordpress.com CLIENT ROUND UP Christmas and New Year is always a tough time to stick to healthy eating and exercise plans. It is great to see a lot of people back into the gym already and working towards their 2013 health goals.

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As mentioned earlier, Helen Toms finished the first 6 week challenge just before Christmas (on Christmas Eve to be exact). Helen made some great progress. Photos can be seen on my website. Her results are as follows: Week 1 Weight: Narrow waist: Belly button above: Belly button over: Hips: Right thigh: Left thigh: Body fat %: 77.2 kg 81 cm 85 cm 87 cm 105.5 cm 59.5 cm 61 cm 39.8% Week 6 71.8 kg 76 cm 79 cm 79 cm 99.5 cm 56 cm 55 cm 36%

Ingredients (serves 1 person)

Half a banana 1 tablespoon of coconut flour Half teaspoon of baking powder 1 whole egg and 1 egg white Half teaspoon of pure vanilla extract Small amount of coconut oil to fry them in Half cup blueberries 1 tablespoon of coconut threads Splash of coconut milk

Preparation 1. Mash the half banana and then add the vanilla extract, whole egg and egg white and beat mixture until combined. Add the coconut flour, baking powder and mix well until the mixture is smooth. If mixture seems too dry add a splash of coconut milk (it should be like a thick batter). Heat a frying pan over a moderate heat and melt a little coconut oil to fry the pancakes in. Pour the batter in the pan dividing the mixture into three separate small pancakes. They keep their shape and cook better this way than if they were one big pancake (which breaks too easily). Flip pancakes after about a minute to cook on the other side. Make sure pan isnt too hot as they burn easily. Serve with blueberries, coconut threads (toasted in a dry pan) and a drizzle of coconut milk. Delish!!!

Some fantastic results and Helen has kept is going has trained hard during January. Another one of my clients Lisa has also been working away at her own little challenge. Getting ready for her wedding day on Wellington Anniversary weekend. Lisa got some fantastic results. On her final weigh and measure Lisa was 3.5 kg down over the three weeks leading up to her wedding as well as losing 4cm around her waist and 2cm from her hips. This was all managed while having to manage severe food intolerances. Finally a big good luck to my client Kerri. If you have followed Fitness Ideas on Facebook you will remember Kerri from the first 12 week health transformation that I did. Kerri has been going from strength to strength and at the time of this newsletter being published Kerri is working hard to get ready to run her first full marathon. RECIPE OF THE MONTH This month I have gone for a little sweet treat. I will be honest and say its not my recipe and I will share the link with you all as there are some great little recipes there. I have a sweet tooth so this one is right up my alley. I have not tried it out yet so I would be interested in feedback if any of you give it a go. Banana, Blueberry and Coconut Pancakes 5. 2.

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Tip re blueberries if blueberries are out of season, use frozen organic blueberries and heat until defrosted in a pan. http://eatsweatthink.com/2012/08/05/tastyteatime-treats-without-the-muffin-top/ EXERCISE OF THE MONTH Seated Machine Chest Press This month I thought Id share with you the seated variation of the classic barbell bench press. This is a great exercise for developing the chest (primarily) and the front shoulders and triceps (secondary).

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Step 1 Starting Position: Sit with your back firmly supported against the backrest. Adjust the seat height so that the handles are level with your mid-chest. Grasp the handles firmly with the thumbs clasped around the handles. Keep your wrists in line with your forearms (neutral) throughout the exercise. Plant your feet firmly on the floor to stabilize your body. Brace your abdominal muscles to stabilize your spine. Do not press your low back into the backrest or allow your back to arch away from the backrest. Pull your shoulder blades back and down. Maintain these points throughout the exercise. Step 2 Gently exhale. Press the handles forward and straighten your arms. Keep your head aligned with your spine. Do not allow the shoulders to round forward.

REFER A FRIEND Do you know someone who wants to improve their health and wellbeing and would be interested in receiving my monthly newsletter? If so, contact me on fitnessideas@hotmail.com with their contact details. Or if you do not wish to receive this newsletter, please contact me by email. See you all next month.

Shaun
021 383 589

Step 3 Press until the elbows are straight, but not locked. Pause. Your shoulder blades should stay in contact with the backrest. Pause. Bend your elbows and return to start position in a slow and controlled manner. Repeat.

QUOTES OF THE MONTH Not a quote this month but an image that I thought was great...

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supplements that deliver tangible performance, convenience and nutrition benefits. Our product formulation and packaging standards are rigidly maintained, and we actively encourage feedback from you so that we can continually improve our products and service. January saw the release of Horleys new preworkout drink to promote energy, muscle pumps and strength improvement. It is called HAVOC and speaking from experience it is a fantastic product. They have also brought out a brand new creatine. Be sure to contact me for prices and orders.

As mentioned earlier, Fitness Ideas Personal Training (FIPT) is now working along side Horleys sports nutrition and now proudly stocks of all their supplements. You will be able to order all your supplements through FIPT and have access to products that are not readily available in stores and supermarkets. As we head into the new year, FIPT will be able to offer great deals to clients.

Want to know more about Havoc? Check out the link below:

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Below is a little bit about Horleys. For further information about their products and what they offer check them out on the web at: http://www.horleys.com/ Horleys is a brand created in New Zealand way back in 1976. We specialise in sports nutrition and dietary supplements and are committed to providing specialised, quality products that give our customers the edge they need to achieve their goals. Since the company was founded, the people who've worked together as the Horleys team have shared a passion for sport, fitness and health. Enthusiasm, combined with expert knowledge on the critical role of nutrition has manifested itself in the highly functional supplements that proudly carry the Horleys name. Our commitment to high standards and ethics sets us apart. Horleys is intelligent sports nutrition, so before we launch any new product, we ask to be convinced of the science behind it first. We are known and trusted for our great tasting

http://www.horleys.com/Products?plugin_products 1=%7B%22category_id%22%3A620%2C%22product _id%22%3A334%2C%22action%22%3A%22view%22 %7D Want to know about Creatine Xtreme? Check out this link. http://www.horleys.com/Products?plugin_products 1=%7B%22category_id%22%3A620%2C%22product _id%22%3A299%2C%22action%22%3A%22view%22 %7D Added bonus: My pre-xmas special for Horleys Sculpt shakes continues for the month of February...
*5x25 gram Horleys sculpt sachets (Swiss chocolate, vanilla creme, banana smoothie, summer berries). RRP for 5 sachets $11.75 - you get them for $10.

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