Fitness News #8

Fitness News #8
Hi Guys and Gals, Welcome to Fitness News #8   Well fruit prices seem to stabilised, in around the $4 - $5 kilo.  Expensive but still affordable.  Getting bored of fruit, then add some almonds and walnuts to your snack attacks
Music
3 instructors got fired from Fitness First for playing original music.
Water
Yesterday riding back from a race, it was hot and I realised that I really didn't have enough water for the conditions.  Despite drinking well for the rest of the day, the end result was that I had a headache and had to lay down for a couple of hours in the afternoon.     Spin/RPM classes are high energy and the despite the aircon and fans, the room gets hot.  If you find that you tend not to drink enough during a class, then a simple solution is to drink some before the class starts or during the warmup.  By the time you are thirsty you are already dehydrated so take the opportunities during the gaps in to take a swig on the bottle and enjoy.
Classes
Poor Veronica, her knee is gone on her and she's out for 4 weeks.  I'm covering her class this morning but she needs to find someone else for the following weeks.  Stuart's injury continues   Mon 21/02/11 9:30 AM          Rock Mon 9.30am (covering for Veronica) Mon 21/02/11 5:45 PM           5Dock Mon 5.45pm Tue 22/02/11 6:45 PM            Rock Tue 6.45pm Wed 23/02/11 6:15 AM          Rock Wed 6.15am (covering for Luana) Wed 23/02/11 5:45 PM           N Strath Wed 5.45pm Thu 24/02/11 7:00 AM           Market Thu 7.00am (covering for Stuart) Sat 26/02/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #7

Fitness News #7
Hi Guys and Gals, Welcome to Fitness News #7   How's the fruit consumption going?  Some good deals on grapes and the cherries are great.  For the record, the Banana I brought today cost $1.20
Music
Instructors have received regular communications advising them to continue with the existing cover music.  I think we can forget any hope of original music returning for quite some time.  Time to put this topic to rest…
Alcohol
Saturday night I was having dinner in a restaurant and having a glass of wine.  It got me thinking of a lady I know who regularly complained that she did all this exercise, watched her diet and she couldn't shift that final bit of weight.  However whenever you went over her place, she would have a glass of wine in her hand.   So what impact does alcohol have on weight?  1 gram of alcohol has 7 calories (29kj).  A kilo of fat is approximately 7000 calories, therefore 1000 grams of alcohol = 1 kilo of  fat.    Now if 750ml bottle of wine is 12% alcohol, then the bottle holds 90 grams of alcohol, about 22.5 grams per glass.  Divide 1000 grams by 22.5 grams and we can determine that 44.5 glasses of wine (4 glasses per bottle).  Have a glass of wine with your dinner every night and you put on a kilo every 6 ½ weeks.   Now if my maths is correct then that's 8.2kg of weight gain per year.  Two glasses per night and your packing on 16.4kg per year.   So what to do?  Simply alcohol needs to be an occasional food.  I don't have any in my house and when I really feel like a drink I walk down to the local and buy the beer or wine that I wish to drink.  I know better that to have it in the house, I'll end up drinking it every night.
Classes
The mega run at Rockdale is done,  Luana and Joe are back.  Stuart is still injured so I'll be covering Thursday mornings at Market St for the foreseeable future.   Mon 14/02/11 5:45 PM           5Dock Mon 5.45pm Tue 15/02/11 6:45 PM            Rock Tue 6.45pm Wed 16/02/11 6:15 AM          Rock Wed 6.15am Covering for Luana Wed 16/02/11 5:45 PM           N Strath Wed 5.45pm Thu 17/02/11 7:00 AM           Market Thu 7.00am Covering for Stuart Sat 19/02/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #6

Fitness News #6
Hi Guys and Gals, Welcome to Fitness News #6   Welcome to steamy Sydney, with temperatures up, the temptation is to let things slip, but the aircon is working well at the gym, so for many of you, your better there
Music
While the court case was won, Fitness First does not have a contract with the PPCA, which means that cover music will continue to be used for the foreseeable future.   All of your Les Mills programs will be receiving a new release in the next couple of weeks and then they will be released in the clubs 2 weeks after.  The good news for RPM is that there is 3 bonus tracks, so you will be getting almost 1 ½ releases
Queensland Floods – impact of food prices
Australia has the second highest of obesity in the world, but if look at good food is cheaper than junk food.  A packet of corn chips out of a vending machine in the office may only cost a couple of gold coins, but if you look at price per kilo, its about $20 per kilo at the supermarket, so how much is it truly costing you from the vending machine?   In comparison, as a result of the Queensland floods, fresh fruit prices are going thru the roof, I was astounded to see bananas at $6 a kilo today at my local supermarket, highway robbery…yes, but put it in perspective $6 per kilo for bananas and $20 a kilo for corn chips.  Expect fresh food prices to continue to rise, but keep it in perspective to the true price of other food and the cost to your health
	The humble vending machine, it seems to have invaded almost every office, usually there are two, one providing drinks and the other providing snacks.  Convenience is the name of the game, how easy is it to drop some coins in and get a sugar of fat/carb hit.   What you can do to counteract the temptation is to have at the ready your own food; 1                    Water.  Yes it quenches thirst and is available in the office for free. 2                    Fresh fruit.  What can I say 3                    Nuts.  Laced with healthy fats and can be stored for a reasonable amount of time.  Best pics are 1. Almonds, 2. Walnuts, 3 Cashews.  By dividing them into smaller packets, serving size can be controlled to satisfy the snack attack while not going overboard on portion size
Classes
The mega run at Rockdale is done,  Luana and Joe are back.  Stuart is still injured so I'll be covering Thursday mornings at Market St for the foreseeable future.   Mon 7/02/11 5:45 PM             5Dock Mon 5.45pm Tue 8/02/11 6:45 PM              Rock Tue 6.45pm Wed 9/02/11 5:45 PM             N Strath Wed 5.45pm Thu 10/02/11 7:00 AM           Market Thu 7.00am Sat 12/02/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat