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Hi There,
Wow this is a jammed packed newsletter this month!
Now that we're at the end of March, it is a good time to check in and see how you are going with your Health & Fitness goals. Are you on track? Do you need to revise your plans? And while you're thinking about your plans, how are you going to survive Easter this year without undoing all your hard work? (The Easter bunny is only 3 weeks away!)
Because so much is happening, be sure to have a look through the Latest Offers & Update section to find out the ‘goss and going's on’. The Quick Tip we covered off this month is about the importance of eating breakfast and our Exercise Corner is on stretching (however I don't recommend doing them together hehe).
I've also included an update on how the Team is going for the Fun Run (Go Team!), the new Group Training Sessions that are going to be running and as most of you know I'm going to be getting married this month.
As I said, there is just sooo much going on (eek!)
So please enjoy this edition of the newsletter, keep smiling and keep stretching!!
Wishing you great Health & Fitness
Lots of Luv
Amanda XxXx
Quick Tip – Don’t Skip Breakfast!
By Amanda Woollard
I'm sure you've read this a thousand times before, but it surprises me the number of people who still skip breakfast. Hopefully after reading this you'll change your mind. Here are 6 reasons why you need to start eating breakfast:
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Eating breakfast kick-starts your metabolism for the day. Woohoo!
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People who eat breakfast are more likely to be a normal weight and/or maintain their weight loss as they are less likely to have uncontrollable cravings/hunger later in the day (which normally leads to unhealthy food choices)
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Breakfast will improve your concentration and alertness. Who doesn't want more of that?
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You can be in a better mood because your blood sugar levels are more stable you're less likely to crash and burn (and become grouchy / tired and moody).
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People who eat breakfast have a higher intake of essential nutrients (carbohydrates, fibre etc) which will be hard to make up 'later' during the day.
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You've been fasting all night. Your body needs the energy from breakfast to get you through the day and work at an optimal level. Think of it this way, you wouldn't let your car run on empty so why are you letting your body run on empty?
And remember, if you're a person that doesn't like eating when you get up or don't have the time to eat breakfast it's no longer a valid excuse. Where there is a will there is a way: Grab an up & go or take a box of cereal and have it at work.
Don't make excuses - Make it Happen!
Nutrition Corner
SUPER EASY & TASTY CHICKEN WRAPS!
In today’s busy lifestyle it can be really hard to prepare yummy dishes that everyone will eat (including the kids), that doesn’t take up hours of preparation and cooking time. This recipe is super quick; it’s extremely tasty and best of all its healthy!
INGREDIENTS
Dice ½ a red onion
1 can of corn kernels, drained
1 can of 4 bean mixed, drained
2 tomatoes diced
1 rotisserie chicken shredded with skin removed, (yes I know it’s the tasty part, but it’s not that healthy for you and will boost the calories by about 50 cals per serve)
Tasty Cheese
Tortilla Wraps
(I recommend using tortilla wraps rather than mountain bread wraps, as they are quite thin and will tear due to the liquid from the bean mix)
HOW TO PREPARE
In a bowl mix diced onion, corn, bean mix and tomatoes. Lay Tortillas on plate, top with chicken, bean mix and cheese. Fold in tortilla sides and roll up tightly to enclose filling. Enjoy!
Per Serve: Approximately 350 calories per wrap.
Includes ¼ chicken breast, skin removed; light tasty cheese. To lower the calorie content you could substitute other meats such as chicken breast (not rotisseried), mince, turkey etc, or you could use a small pita pocket.
Print this Recipe
Exercise Corner - STREEEETCHING!
Stretching is an integral part of any training regime and frequently overlooked. Here are 5 reasons to help convince you stretching is fantastic for your body!
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After a workout stretching will help to decreases muscle soreness!
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Stretching lengthens your muscles and can increases your range of motion and flexibility
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Regular stretching can help you reduce stress. Tight muscles hold stress in your body. Stretching can also have many therapeutic benefits also (as you will feel more relaxed even after you have stretched)
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Stretching can help reduces the risk of injury to the muscles and tendons
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Best of all stretching can increase your energy levels as it increases your circulation!
So take some time out for yourself (you only need 5 mins or so) and stretch those muscles. Hold each stretch for anywhere from 15 - 30 seconds and draw in some nice big breaths. Your body will thank you for it!
Latest Offers & Updates
Easter Pressie
Auskick Group Training
Personal Training & Coaching Launch
Mid Morning Group Training Sessions
Update on Run For The Kids
EASTER PRESSIE
Yup it's that time again!
What are you going to get your loved ones for Easter this year? More importantly what are they going to get you? Are they going to buy you truckloads of chocolate, which although it's really yummy, is going to sabotage all that hard work (sweat and pain) you've gone through this year? Instead of blowing out this Easter (then having the flow on effect as winter approaches us), let's lose the "All or Nothing attitude" which doesn't work and try some moderation instead!
So here is my solution to you. AR1 is offering an  Easter Pack.
You get 2 x 100g blocks of organic chocolate (which is seriously YUM!) and
2 x 30 minute PT Sessions to work it off.
It's the best of both worlds, you get your chockie & you don't get the damage to your hips/thighs/tummy that Easter normally brings! All for $65
(You will receive the two blocks of chocolate & a Personal Training voucher to give to your loved one on the day.)
Purchase Online or find out more information.
(Here is a subtle hint for you - If you're loved one has left this lying around it's probably 'a given' they're suggestion something!)
AUSKICK GROUP TRAINING
In conjunction with Auskick Watsonia North, AR1 Fitness  Training will be running Group Training sessions for the Parents. Whilst the kids are off having a kick, it will give the Parent's a chance fit in some exercise and burn off some calories (it sure beats standing around and being cold this winter!)
The training sessions will be run at Binnak Park in the top car park, so any of the children not playing footy can play in the car park whilst the Mum's and Dad's gets some much needed time to themselves. Even if you're not a Parent or your kids aren't playing footy, you're MORE than welcome to join in.
The sessions will be running for 16 weeks (in conjunction with the Auskick season) and running from 9:15am - 10:15am.
Commences on Saturday the April 18th.
For more information please read our Auskick Flyer
PERSONAL TRAINING & COACHING LAUNCHED
I'm really excited to announce that my NEW Personal Training Packages have been launched and so has my Coaching Sessions. As a successful Personal Trainer I understand that weight loss and life's successes are about more than 'just sweating it out'. It's all about your mindset, your attitude and how you handle the 112 waking hours we have each week. Even if you were do train for 6 hours per week that leaves you a lot of time to undo all that hard work through eating and self sabotage.
I have found that the biggest results (both in lifestyle and weight-loss) come from those people who are prepared to take on and tackle the 'day to day' obstacles in their life that stop them from achieving what they want.
Coaching is a great way to use proven systems to identify the barriers that are holding you back and then create solutions for you to go out and get what you want!
If you would like to experience Coaching or find out more about what it is then I highly recommend that you take advantage of the Introduction to Coaching Package that I am offering.
Ask yourself this, in your life how often have you achieved what you've wanted by waiting around your goals have miraculously 'just happened'?
Take control;
Don't wait for it to happen - MAKE It Happen!
MID MORNING GROUP TRAINING SESSIONS
We are currently looking for an expression of interest for people that would like to join the Mid Morning Group Training Sessions. These sessions would run from 9am - 10am every Wednesday and Friday.
A great chance to fit in some exercise after you have dropped the kids of to school.
To register your interest please email me: amanda@ar1.com.au or call Amanda on 0408 618 274
UPDATE ON RUN FOR THE KIDS:
 As you may be aware AR1 Fitness Training is putting together a Team to enter into the Run For Kids which is happening on Sunday April the 5th. The Team was deliberately targeted at people who haven't run before or never entered into a fun run.
So the update - the Team is going great guns! We've been doing our training sessions each Tuesday night (with all the money for the sessions is going to be donated to the charity) as well as training on their own.
If you want to hope on board and support the team & show them what 'rock stars they are for pushing themselves out of their comfort zone' you can make a donation by jumping on our 'fun run website'. It's going to a great cause (Royal Children's Hospital Good Friday Appeal) so any donation will be appreciated :) http://www.everydayhero.com.au/ar1_fitness_training
In next month's newsletter we'll add in some photos and let you know how we all went (and that we all survived hehe!) |
