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Hi There,
I hope that you & yours had a WONDEFUL Christmas and a man in jolly red suit managed to spoil you rotten (after all I'm sure you've been good all year hehe!)
January is always a great time to get motivated and focused on your health & fitness (particularly if you tended to overindulge and relax a 'wee bit too much' over the break). Remember to keep it realistic, so you don't crash & burn or do an injury and don't get sucked into quick fixes - in the long term they do more damage than they're worth. Instead be patient, realistic & build as you go.
In this month's newsletter I have some UBER EXCITING NEWS! I'm opening an EFM Health Club at Parade College in Bundoora! Being that I already operate at Parade it’ll be a great fit for existing clients & offer loads more variety for the local community and school! As a subscriber you can read about it before anyone else knows & can get in first to register interest in becoming a foundation member. It will be absolutely different to any other gym you've seen before!
Speaking of fit & healthy, a reminder that Group Training starts up next week on Monday 9th & Tuesday 10th of Jan. It is a great way to get in shape & kick off the New Year in a fun and supportive environment.
So to finish off I'm doing the mum reminder: 'drink lots of water' in the warmer weather, 'don't undo your hard work' (it's twice as hard to get it off!) & as always it's up to you to 'MAKE IT HAPPEN'!
Wishing you great Health & Fitness
Lots of Luv
Amanda XxXx
Exciting News - AR1's Opening a Health Club!
AR1 Fitness Training is joining forces with EFM Health  Clubs and opening up a Health & Fitness Club at Parade College Bundoora! This is going to be a fantastic extension to my existing business as it means I'll now be able to offer you so much more in terms of variety of  programs, equipment to play with (mwahaha), and offer you more flexible times that you can train that suite you!
This Health Club will be unlike other 'gyms' in the area as it will be completely personalised and all about YOU! We'll be monitoring your progress and tracking your visits (yup, we'll even be hassling you when you don't show). Unlike the 'big players' it's not going to be about signing you up then not caring if you don't come, or trying to sting you for more money when you want help/assistance.
Here's just a few reason why my new EFM Health club will be different:
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Varied Workouts: At every session you'll be given a different workout that'll be a mix of everything & run inside and also outside! It'll give you lots of variety so you don't get bored with your training, it'll keep your body guessing and help you get those results quicker! (No more following boring exercise cards that don't change for months or restrictive circuits!)
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Your own Fitness Coach: You'll have a Fitness Coach (Personal Trainer) at EVERY session to help you set your machines, go through the workout with you, set you personal goals for the workout and really help motivate and push you! (At no extra cost!)
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Fun Environment: You'll be part of a fun, social, supportive and friendly environment where people work at their own pace and encourage each other whilst having a laugh. (No mirrors, no body builders, no egos!)
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No Contracts: There are NO 12 Month Lock-in Contracts! We completely understand that your busy work/life schedule constantly changes so we're committed in offering you a value for money, flexible monthly membership. That's how confident we are that our unique, personalised Fitness Coaching sessions will keep you coming back for more!
A little about EFM: EFM Health Clubs are a fitness franchise that partner with schools to provide first class fitness facilities for school communities. The on-site health club at Parade College is a state-of-the-art exercise facility which is equipped with over $100,000 of premium Life Fitness cardio & resistance training equipment. The college has full access to the facilities during school hours as part of the partnership. Outside of school use, EFM Health club will run a boutique health club for the local community.
When & Where: EFM Health Club will officially be opening on Monday the 27th of February. The club is located at Parade College 1436 Plenty Road Bundoora and will be operating outside of school hours in the morning & night from Monday to Friday. (Because you're receiving this newsletter you get the opportunity to come along for a 'sneaky special training session' on Wed 22nd or Thurs 23rd of Feb before the club even opens!)
Foundation Memberships: As mentioned above we offer flexible monthly memberships & no joining fees! For being a member of AR1 Fitness Training & receiving these emails you've found out before everyone else and get the option to join on a Foundation Memberships (so you can get in first!)
There will only be a limited number and work on a first in best dressed basis. We'll begin advertising to the public later this month. If you've got any questions, or queries about the club I'd love to hear them!
Register your interest by phone or online NOW:
Phone: 0408 618 274 Online: efmbundoora.com.au
Group Training
GROUP
TRAINING starts back next week - Monday 9th Jan!
Can you believe that 2 weeks has already flown? Hopefully you haven't undone all of your hard work and put it all back on over Chrissy / New Years! Or perhaps you're looking for a way to kick-start those great health & fitness new year resolutions. Group is a fantastic way to get in shape, have a laugh & if need be lose those 'Christmas kilos!'
This term starts: Monday 9th of Jan & Tuesday 10th of Jan
This term runs for: 3 & 1/2 weeks (then I'm on holidays for 2 & 1/2 weeks).
Unlimited Sessions: train at any or all of the 8 training sessions $140
Train 2 Days Per Week: Mon & Wed or Tues & Thurs* $105
What happens in Feb?:
When I'm back from my holiday there will be 'sneaky special training sessions' held for existing clients on Wednesday 22nd & Thursday 23rd of Feb to check out the new EFM club before it opens to anyone else!
Then as of the 27th of February EFM Bundoora will be open & classes will be back on and operating as normal.
If I'm away for some of this term - what happens?
If you're one of the lucky ones and still on holidays so not able to make it for the whole term, don't let that stop you from starting. We'll simply prorata the time you'll be there :)
Even if you haven't done this type of training before, don't let that be an excuse either. If you're uncertain that Group is for you (or you're trying to get a mate to come along), check out the complimentary session online: Group Training
Recipe - Wicked Chocolate Cake
Just in case you still haven't had enough of a 'sweet fix' here is a tasty recipe from Annette Syms Symply Too Good Book 2 that has less cals than a normal version.
Makes 12 (if you have bigger serves watch the cals!)
CAKE
¾ cup caster sugar
4 tablespoons (60g) Flora Light® margarine
¾ cup boiling water
1¼ cups self-raising flour
½ teaspoon bicarb soda
¼ cup cocoa
2 egg whites
cooking spray
ICING
¾ cup icing sugar
1 tablespoon cocoa
1-1½ tablespoons skim milk
In a medium size mixing bowl completely dissolve sugar and margarine in boiling water. Sift flour, bicarb and cocoa into bowl in one go, using an electric beater beat together 1 minute, add egg whites and beat 30 seconds more. Using a microwave round ring dish (6 cup) or a microwave dish that has a separate centre piece, coat with cooking spray, cut out grease proof paper to fit base of dish and line base, spray top of paper with cooking spray, coat centre piece with cooking spray and place in middle. Pour cake mix into dish and place in centre of microwave (650 watt) on HIGH for 6 minutes – 4 minutes on HIGH for 1000 watt and 3 minutes 40 seconds on HIGH for 1200 watt microwave. Leave in microwave 2 minutes then remove, turn out on cake rack, peel off paper and cool.
Once cake has cooled, place all icing ingredients into a small mixing bowl and combine well. Spread icing evenly over top.
Variation: To make in conventional oven follow recipe but instead of using a microwave dish use a ringed metal cake tin coated with cooking spray. Bake in fan-forced oven 180°c for approximately 30 minutes.
NUTRITIONAL INFORMATION:
(Iced) Cals 161, Fat 3.0, Protein 2.5, Carbs 32.00, Sugar 21.2
(Plain)
Cals 126, Fat 2.9, Protein 2.4, Carbs 23.2, Sugar 12.6
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