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news [issue 2] July 2010
Greetings, Fitness Folk and Outdoor Adventurers!
Welcome to the July issue!
In this issue, you'll Get2Know what makes busy corporate career woman, Ali Barfoot, tick. Michael Sinclair shares with us a little of his passion for an outdoor life and there's a great recipe for Vietnamese Beef Salad that is simple to prepare and tastes great.
We're also calling on your generosity to support my team in this year's Kokoda Challenge, a 96km cross-country trek(read 'forced march') to raise funds for disadvantaged kids. See the Trainer's Note to find out how you can help us help them.
Lastly, I want to thank the contributors to this month's newsmail who, despite busy lives, managed to put a little time into sharing their experiences with the rest of us.
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Get2Know...Ali Barfoot
 What training do you do each week?
Normally I do a weights and cardio session with Paul plus a Step class, maybe a Combat class, and I try to get Pump in there too.
Why do you enjoy it?
I don't! Well that’s not true. I love the feeling afterwards! I also like the surprise element of our sessions, I never quite know what to expect.
What are your training goals?
Lose weight and increase tone, strength and endurance.
When you're not training, what are you doing?
Mostly eating and drinking hence the reason for training! Work takes up a lot of time and I like to chill out with hubby and the paper on Sundays.
What's one thing we can all do to improve the world?
We all need to look after ourselves better and stop using so much electricity! If you’re not in the room don’t heat it, cool it or light it!
How old are you?
28
How long have you been training?
3 years.
How have you used your fitness lately?
Everyday! We moved house a couple of weeks ago into a 3 story house and the million trips with boxes up and down the stairs was easy!
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members' News
 This issue we’re speaking with Michael, a 55 year old father of 3 grown up children and a PRIME Condition personal training client, whose passions include sailing. Michael has recently sailed his new boat, a ‘Seawind 1000XL’ a 10 metre sailing catamaran, up the east coast of Australia from Sydney to Brisbane. It took him a few days and nights (yes, you have to man the helm at night just in case! Just ask Jessica Watson).
Michael, how long have you been sailing? What got you into sailing in the first place?
I first got into sailing when I was about 10 years of age. I saw a program on TV about sailing and went down to the local sailing club the following weekend.
Where are some of the places you’ve sailed?
Most of my sailing has been in small boats (Manly Juniors, VJs, 16’ & 18’ skiffs) in club racing. Over the last 20 years we have owned a number of sailing boats & yachts. In recent years I have undertaken a number of trips along the east coast of Australia, mostly between Sydney and Brisbane.
What’s the longest voyage you’ve made?
I sailed a boat (another catamaran) from Airlie Beach to Sydney.
What are some of the key skills and attributes needed to be a sailor?
It helps if you don’t mind a bit of wind & water! Otherwise, just a keenness to be outdoors responding the weather that Huey (the God of wind) throws at you.
How does your fitness help you?
Even on a cruising yacht like ours, it is surprising how much physical work there is to do; mostly associated with the hauling up & down and trimming of sails. The fitter you are, the easier it is to do. On any racing boat of course, you would be working much harder. [Ed. Michael works pretty hard on his fitness – two bike rides a week(50-60km), a PT session and he attacks Mt Cootha on the weekends!]
Can you give us a short description of your latest voyage from Sydney to Brisbane?
I purchased a new boat in a syndicate with two others and undertook the delivery trip from Sydney to Brisbane in mid April. It was a fairly uneventful voyage really; only one half day of really good sailing weather, the rest of the time light breezes. On the second day out there were lots of dolphins (but no whales).
Unfortunately the most exciting bit was the last night of the trip, off Tweed Heads, when we lost most of the navigation instruments following an electrical fault. Fortunately, we still had a GPS which meant that we could double check where we were (and therefore avoid running into anything) but could not use auto pilot.
For people in Brisbane interested in sailing, what options are there for experiencing it?
Just visit your local sailing club and ask. [Ed. Check out ‘Clubs – Yacht’ in the YellowPages.]
What keeps you sailing?
I really relax when I get on the boat. It also lets me get to places, particularly in Moreton Bay, that are only accessible by boat.
Thanks Michael for sharing with us how you Live Your Active Lifestyle!
We’re an interesting bunch, by and large. We all look(roughly) similar – two arms, two legs, one head – but what separates any one of us are the activities we choose to do. If you’ve recently completed or are about to undertake an adventure of your own, please let me know.
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Recipe of the Month...Vietnamese Beef Noodle Salad
This issue’s Recipe of the Month is a tasty meal, ideal for a post workout recovery meal, and has been provided by Amy Tyrrell, a regular participant in Outdoor Group Training in the City Botanic Gardens.
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. If you’re not sure about the nutrition information for your recipe, you can source it from www.calorieking.com.au
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| Ingredients |
| Salad |
| 3 x large eye fillets |
1 x red chilli |
| 2 x tablespoons hoisin sauce |
2 x spring onions |
| 1 x packet of rice vermicelli noodles |
¼ cup of coriander finely chopped |
| Olive oil spray |
¼ cup of mint finely chopped |
| 1 x baby cos lettuce |
1 cup of bean sprouts |
| Dressing
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| 1 x tablespoon of fish sauce |
| Juice of 1 lime |
| 1 x teaspoon sugar |
Nutrition Information
sourced from www.calorieking.com.au |
| Value |
Total (4 serves) |
Per Serve |
| Kilojoules |
4562 |
1140.5 |
| Calories |
1089 |
272.25 |
| Protein |
110.1g |
27.53g |
| Fats- Total |
21.8g |
5.45g |
| Carbohydrates |
106.5g |
26.63g |
Cooking Instructions
1. Cut the eye fillet into small strips and marinate in hoisin sauce for 10mins- 1 hour.
2. Pour boiling water over the rice vermicelli noodles and leave for approx 3-5 mins or until noodles are soft.
3. Drain and rinse in warm water for ten seconds. Use a knife to cut the soft noodles into smaller lengths.
4. Finely chop the lettuce, coriander, chilli, spring onions, and mint.
5. Spray your frying pan with a small amount of olive oil and cook the steak as you like.
6. Combine steak, noodles and salad ingredients and add bean sprouts.
7. Combine the lime juice, fish sauce and sugar together in a container. Shake well until sugar has dissolved and pour over the salad.
Enjoy! This recipe makes 4 average serves
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.
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Trainer's Note...We Need Your Support!
On July 17 and into July 18, myself and my 3 team mates - under the team name Morning Glory - will be taking part in the Kokoda Challenge, a gruelling test of endurance and team spirit held in the rugged hinterland of the Gold Coast.
The Challenge is just that. It's a 96km bushwalking/trail running odyssey in which we'll run, march, clamber and climb 5000m and then match it with another 5000 thigh-burning metres of descent. All this effort is to raise funds for the Kokoda Challenge charity.
To that end, we're asking for your support. You can make an online donation via this link.
Many thanks,
Team Morning Glory
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What's Happening Next
Set yourself a goal this month and live your active lifestyle! Below are some of the upcoming events that you can set your sights on.
Need a team to enter or need someone to complete your team? Post a note in our Classifieds.
Gold Coast Airport Marathon: Great festival with 5km, 10km and half marathon distances, Weekend July 3-4
Kokoda Challenge: 96km team event, walk, run or march to raise money for disadvantaged kids, Weekend 17-18 July
Jetty2Jetty: Running in Redcliffe, fun for the whole family with 3km, 5km, 10km and half marathon courses, Sunday 18 July
Park2Park: 5km, 10km and half marathon distances running in Ipswich, Sunday 25 July
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..
Member News
Recipe of the Month
Trainer's Note
Challenge Yourself
Mt Cootha Madness
Outdoor Group Training
What's Happening Next?
Classifieds |
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How'd you go on last month's Challenge?
This month we'll focus on building your strength just using your own body weight! Remember to warm up well first.
Warm Up Suggestion: 10x50m Run Throughs (running fast NOT sprinting hard)
Workout: Do 5 rounds of:
20 squats
10 push ups,
20 ab curls and
10 pull ups
Equipment needed: A bar or handrail for the pull ups, a towel and water bottle. |
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Challenging Group Workout on Mt Cootha
10th July 8-9am
$20 per person
Book it in your calendar!
Great way to get your family / friends into PRIME Condition
Let me know you're coming |
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Cross Train to Gain!
Strength, Speed, Variety
& Challenge
Outdoor Group Training
Mondays – Thursdays
After Work
Check out primecondition.com.au
for more details |
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NEED A TRAINING BUDDY?
LOOKING FOR A TEAM MATE?
Post your note here and find someone with your sense of adventure
Please keep it short as you have roughly 150 characters. |
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