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news [issue 1] June 2010
Greetings, Fitness Folk and Outdoor Adventurers!
Welcome to the new look PRIME Condition newsletter! This issue is packed full of goodies for you to enjoy. Unleash your explorative nature and discover the delights within. You'll Get2Know one of our members, Sorcha Poole, savour the Recipe of the Month, a delightful Sumac Crusted Lamb, and Challenge Yourself with a simple ten minute exercise routine.
This newsletter is for you, the Outdoor Adventurer, the Fitness Fan. Without you turning up to OGT(that's Outdoor Group Training) sessions and coming along to special events like the Mt Cootha MADNESS – it's on Saturday 5 June - the newsletter wouldn't have a reason to be.
So, if you enjoy something on the pages, share it with your friends (how about that Sumac Crusted Lamb!). If there's something else you feel would improve the newsletter, let me know.
Now, pull on your boots and enjoy the read! |
Get2Know...Sorcha Poole
 What training do you do each week?
I train in the Botanical Gardens with Paul and my fellow outdoor-fitness fiends for an hour long session every Monday, Wednesday and Thursday night! Every session is different so I get a full body workout each week. Paul mixes it up every session so you never know what to expect and you're never bored.
Why do you enjoy it?
Training with Paul has helped me in so many ways - physically, emotionally and mentally. I feel stronger, have more energy and have slimmed down from the sessions. I have more confidence, more self-esteem, can deal with stress a lot better than before, and feel generally happier! A bit of hard work for so much reward…what's not to enjoy!
What are your training goals?
I really enjoy boxing, running and would like to learn a martial arts discipline in the near future. Ideally I hope to train everyday, with Paul or in the gym. I like to set myself goals, no matter how small. My current goal is to run 5 km in under 20 mins. I'm not there yet but I'm working on it.
When you're not training, what are you doing?
Apart from all the normal social activities on weekends, during the week I'm running a busy client floor in a law firm. My job has me on my feet all day but I still get excited about going running. I try to incorporate exercise into every day life - like walking or riding to work instead of catching public transport. I often encourage family and friends to join me so together we are having fun and getting fit.
What's one thing we can all do to improve the world?
Work hard at being a better person, for ourselves and others. When you feel good about yourself it directly impacts how others treat you and how you treat yourself.
How old are you?
I'm 32 and I've never felt this energetic, strong or confident in my life. PT has made a huge difference to the way I feel physically, emotionally and mentally.
How long have you been training?
I've been training with Paul for approximately one and a half years. I do 3 x 1 hour sessions a week and I don't see my routine changing in the near future. I have made exercising a non-negotiable part of my everyday life.
How have you used your fitness lately?
I feel like I use my fitness every day, whether it's helping me get out of bed when I'm exhausted, dealing with a stressful situation at work or running that last kilometre. Fitness is a resource I call upon constantly in my day-to-day life.
Make exercising a non-negotiable in your life!!
Regards,
Sorcha
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members' News
This section is your opportunity to share with your fellow Fitness Fans your adventures. In that adventurous vein, next month we'll hear from Michael Sinclair, a personal training client who's just returned from a week's voyage up Australia's east coast in his new boat. Keep an eye for more next month…
To share how you live your active lifestyle, let me know you're interested in contributing.
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Recipe of the Month...Sumac Lamb
This issue's Recipe of the Month is a delicious dinner, ideal for a post workout recovery meal, and has been provided by Robb Drysdale, a participant in the current Goodlife 12 Week Challenge.
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| Ingredients |
| Lamb fillet |
110gr |
| Fresh green beans |
100gr |
| Chopped coriander |
1/2 tbls |
| Sultanas |
1 tsp |
| Chicken stock |
1/2 tsp |
| Butter |
1/2 tsp |
| Instant cous-cous |
1/4 cup (60gr) |
| Sumac spices |
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Nutrition Information
sourced from www.calorieking.com.au |
| Kilojoules |
1877 |
| Calories |
450 |
| Protein |
33.6g |
| Fats |
9.8g |
| Carbohydrates |
52.6g |
Cooking Instructions
• Toss the lamb in the sumac spices.
• Grill the lamb in a non-stick frypan to your liking (do not add oil).
• In the meantime - create chicken stock (1:1 ratio to cous-cous ie 60gr cous-cous: 60ml stock).
• Add stock, butter and cous-cous in a bowl, stir and cover - leave for approximately 5 minutes.
• Fluff cous-cous using a fork and mix through the raisins and coriander.
• Steam beans.
To serve, use a ½ cup measuring cup as a mould - press cous-cous into the mould and then invert onto a plate. Stack beans on top of cous-cous. Slice lamb thickly and stack over the cous-cous and beans, salt and pepper to taste.
Serves 1. To create for more simply multiply the ingredients by the number of serves required.
If you have a favourite recipe for a meal or for a healthy snack that you'd like to share, send it to Recipe of the Month.
Need the nutrition information for your recipe? You can source it from www.calorieking.com.au
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Trainer's Note...Be The Best You Can Be
Rebellion against your handicaps gets you nowhere. Self-pity gets you nowhere. One must have the adventurous daring to accept oneself as a bundle of possibilities and undertake the most interesting game in the world - making the most of one's best. Harry Emerson Fosdick (1878-1969), US Clergyman
We've all heard the words before. They can be said in a couple of different ways but the gist is the same: Whatever you perceive your role in life to be, always challenge yourself to be the best person you can be.
How does this apply to your training? Ask yourself: are you applying yourself to achieving your fitness goals or are you going through the motions? Do you push yourself each workout or are you just logging hours of activity? Do you get the most out of each exercise or could your push ups go a little deeper, your lunges be a little straighter? In your training group, are you one of the crew or are you setting an example and holding yourself to a higher standard?
Let this exhortation be a catchcry, a cheer and, should you fall down this time, a reminder for next time.
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What's Happening Next
There are any number of opportunities for us to get out there and live our active lifestyle around South East Queensland. Below are some of the upcoming events that you can set your sights on.
Urban Max: “part adventure race, part scavenger hunt with a mix of the amazing race”, Saturday June 19
Mini Kokoda Challenge: 30km bushwalk held as a taster for the 96km main event, Sunday June 20
Gold Coast Airport Marathon: Great festival with 5km, 10km and half marathon distances, Weekend July 3-4
NEED A TEAM TO ENTER or need someone to complete your team? Post a note in our Classifieds.
If you are entering an event, please let me know. We can help you with your preparation, motivation and, of course, we could be doing the same event!
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Get to know..
Recipe of the Month
Trainer's Note
Challenge Yourself
Mt Cootha Madness
Outdoor Group Training
What's Happening Next?
Classifieds |
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Try this workout to test your fitness!
Remember to warm up well first.
Warm Up Suggestion
5 minutes continuous jogging
Workout
In 5 minutes, do as many rounds as you can:
• 10 push ups
• 10 ab curls and a
• 40m run around your marker and back
Equipment needed
Towel and water bottle
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Fitness Session on
Mt Cootha
5th June 8am, $20 per person
Book it in your calendar!
Excellent opportunity to
Live Your Active Lifestyle!
Let me know you're coming! |
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Enjoy training outdoors?
Don't finish work until it's dark?
Train in safety with others.
Outdoor Group Training
Mondays - Thursdays
After Work.
Check out primecondition.com.au
for more details!
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Post your note here if you're looking for a training buddy, wanting to start an exercise group or are organising an event that you'd like people to know about.
Send your classified to me with your contact details.
Please keep it short as you have roughly 150 characters.
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