Welcome Outdoor Adventurers and Fitness Folk!
Winter is rapidly passing and, if you get up after 7am and retire indoors before 5.30pm, you would hardly know it’s here during the day. But Winter’s passing brings Spring closer and the resumption of many sports. If you’ve been training over Winter you’ll be feeling ready for a great season, however if you’ve had the off-season off, now’s the time to get the sports shoes out.
Of course, when you’re training it’s sometimes difficult to feel that you’re improving. Check out the Trainer’s Note for why you should keep a diary of your exercise and nutrition. Speaking of nutrition, the answer to your questions about what protein-packed, low-fat, low-GI snacks can you have is the Recipe of the Month. So now you’re aware of the benefits of keeping a diary but you don’t know what to write in it first? Try logging your set times for the workout in Challenge Yourself.
There you go, there’s some goodness to get you ready for Spring. Remember this newsmail is for you, the Outdoor Adventurer, the Fitness Fan. Without you turning up to OGT(that’s Outdoor Group Training) the newsmail wouldn’t have a reason to be.
So, if you enjoy something on the pages, share it with your friends (how about that workout!). If there’s something else you feel would improve the newsmail, let me know.
Now, pull on your boots and enjoy the read!
Reading That’s Good for You
This month we’re examining the topic of what is fitness? Now, you will most probably think that you know what fitness is – it’s being able to run or ride or swim for a period of time. Well it may come as a surprise that there’s so much more to it than that. Follow this link http://library.crossfit.com/free/pdf/CFJ-trial.pdf to read an interesting, albeit advanced, article by Greg Glassman, a director of Crossfit and one of it’s famous founding Coaches.
When you’re done, let me know how it changes or applies to your fitness goals on our Facebook page. Click here to go there now.
Trainer’s Note
Write down your results
The research is clear – log it and lose it. Taking the time to write down what you eat, drink and how much exercise you do gets better results.
Powerful reasons to write down what you eat & drink:
Shows you on paper what you miss going in your mouth
Increases your awareness of portion sizes
Gives you new options to make changes that get results
Reveals cravings so you can master appetite management
Helps you identify positive patterns so you can create good days
Keeps you on Target and ready for faster results
Need I go on…
Source: Kellie Sanders, Fitness Tip email
Recipe of the Month
Berry Soy Smoothie
Share This refreshing smoothie is a perfect option as a breakfast on the run or as a healthy low fat, fibre- and calcium-rich snack for an active person. Packed with berries, soy milk, soy yoghurt and oat bran this smoothie has a low glycaemic index, is full of antioxidants and will stave off hunger pangs for longer.
Overview
• Preparation: 5 minutes
• Cooking Time: Nil
• Serves:2
• Main Ingredient: Berries
• Category: Drinks and snacks
Ingredients:
• 1 cup frozen mixed berries
• 2 x 175g Soy Life blueberry, boysenberry or vanilla soy yoghurt
• ½ cup calcium enriched low fat soy milk e.g. So Milky Lite
• 1 tablespoon oat bran
• 8 ice cubes
Method:
Step 1
Combine all ingredients in a blender and pulse until smooth. Pour into chilled glasses and serve.
Source: www.guyleechfitness.com
Challenge Yourself
Go for a run. Go for a ride. Take the dog for a walk. Whatever you do, just make sure you get red hot and puffing.
If you want a workout that will get you there, try this:
10 Push Ups, Run 40 metres, 10 Jump Lunges, Run 40 metres, 10 Squat Jumps, Run 40 metres, 10 Push Ups, Run 40 metres. Repeat set 3 times with a rest of 3-4 minutes after each set.
You can do this in a straight line as part of your morning walk/jog or as a shuttle if you don’t have much space.
Motivation Is Mental
“As a well spent day brings happy sleep, so a life well spent brings happy death.”
Leonardo da Vinci.
“The great thing in the world is not so much where we stand, as in what direction we are moving.”
Oliver Wendell Holmes.
