WELCOME to this edition of our newsletter.
How lucky are we to live in Noosa! The weather has been absolutely sensational providing perfect training conditions to start the New Year and we can expect more of the same moving forward. So lucky us!!
In our last newsletter we mentioned that there will be some exciting additions to the Fletch Fitness program. The start of these is an additional 4 Yoga classes added to our timetable. These Yoga classes will commence on Monday 6th Feb and will be under the guidance of the lovely Ali Cole. A Big welcome to Ali who joins Josh, Arienne and myself as part of the Fletch Fitness Team. We are all here to encourage, direct, motivate and provide you with a pathway to not only maintain but also improve your fitness, health and wellbeing through living an active and healthy lifestyle. A profile on Ali is featured further into the newsletter.
After talking about it for many years, my sister Janine has finally made the move to Noosa! Many of you would remember Janine from a couple of years ago when she was a guest speaker at one of our functions in the AFL Clubhouse where she spoke about how breathing techniques can greatly improve your quality of life. Janine has kindly made a generous offer to all Fletch Fitness team members and any of their family for a FREE consultation with her. This offer is for one week only commencing Monday 6th through to Monday 13th with weekend appointments being available. Further info on Janine and her breathing program is featured further into the newsletter.
My apologies for not updating the timetable on our website which caused some confusion for a couple of team members and was also a reminder to me that some general housekeeping was in need! So further into the newsletter you will find an updated timetable starting from Monday 6th February and will be updated on the website as well!
We have also included in the newsletter an updated version of our training pack options and prices, as well as the terms and conditions. Most prices remain the same with a few added training pack options and an increase to the casual rate, please do not hesitate to contact me if you have any questions and/ or are in need of some advice.
Keep watching this space for nutritional guidance and tips that will equip you with the skill and knowledge to assist you in creating the best possible you, as well as some healthy, fun and exciting events that are on the way. Enjoy the rest of the newsletter! Happy Reading.
Cheers
Fletch 
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Introducing Fletch Fitness Yoga with Ali Cole 
You ask and we deliver! New to the Fletch Fitness program is Yoga. Starting on Monday 6th February, Fletch Fitness is offering four additional yoga sessions, bringing it to five times a week. The sessions will be held at the AFL grounds, inside the clubhouse with the doors open for the outdoor feel without the threat of the weather.
We are excited to introduce our new Yoga Instructor Ali Cole.
“Hi, my name is Ali Cole. I have a Bachelor in Health Science, Nutrition, Human Physiology and am an experienced and fully qualified Yoga Teacher / Fitness Professional with a passion to help clients achieve their Health and Fitness goals.
I love human movement in all of its forms and believe that ‘every body’ can thrive on one or more of these disciplines. A Regular yoga practice can enhance overall welbeing and is complementary to other physical activities.
My intention is to assess students goals & needs and to guide them in developing a positive, sound self practice. I look forward to meeting you all.”
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REVISED TIMETABLE
for 2017 as of Monday 6th February
Please note all week day sessions are held outside at the AFL grounds on Weyba Road Noosaville.The Yoga classes are to be held inside the clubrooms with all doors open! Saturday sessions are held by the river near the Lions Park end of Gympie Tce.
Monday
• 6.00am Boxing/Cardio
• 9.15am Yoga
• 6.00pm Boxing/Cardio
Tuesday
• 6.00am Movement / Conditioning
• 6.00am Indoor OD on Movement Pre-Conditioning (restricted numbers and 8 week training blocks)
Wednesday
• 6.00am Cardio/Recovery
• 9.15am Yoga
• 6.00pm Yoga
Thursday
• 6.00am Boxing/Cardio
• 6.00am Indoor OD on Movement Pre-Conditioning (restricted numbers and 8 week training blocks)
• 6.00pm Movement / Conditioning
Friday
• 6.00am Movement Conditioning
• 9.15am Yoga
Saturday
• 7.30am Combo session by the river on Gympie Tce
• 8.30am Pilates/Yoga by the river on Gympie Tce
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NEW PRICING STRUCTURE, TERMS & CONDITIONS, REVISED SESSION PACKS.
Session Packs
• Casual Rate – $20 per session
• 5 Sessions $90 10 Sessions $150 Valid 60 days
• 6 Months unlimited $700 (Includes both outdoor and yoga sessions)
• 12 Months unlimited $1200 (Includes both outdoor and yoga sessions)
• 12 Weeks Unlimited Training Sessions (choice of either outdoor program or yoga sessions) $39 Weekly by Direct Debit
• 12 Months Unlimited Training Sessions (choice of either outdoor program or yoga sessions) $29 Weekly by Direct Debit
• BONUS: Outdoor training option allows you to access weekly yoga sessions at $5 per session, vice versa.
• OD on Movement Pre-conditioning 8 Week Program (One session weekly) $160
• One on One Personal Training sessions and Private Yoga Instruction:
$50 (30min) $60 (45min) $75 (60min)
• Buddy Training Rates: $60 (30min) $70 (45min) $80 (60min)
For groups of 3 or more, prices on enquiry
Terms & Conditions
• Session packs are valid for either 60 days as indicated above.
• 12 week Direct Debit option can be suspended for up to 7 days due to work commitments/holidays/illness/injury.
• 12 month Direct Debit option can be suspended for up to 21 days due to work commitments/holidays/illness/injury
• 10 days notification is required to activate the suspension policy
• All participants must complete a Health & Fitness Evaluation Form prior to commencement.
If you have any questions at all, please feel free to contact Fletch on 0417 805774 or at fletch@fletchfitness.com.au
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PRE-CONDITIONING PROGRAM – NEW TO FLETCH FITNESS 
New addition to Fletch Fitness is an indoor Pre-Conditioning program which is held at 6.00am on Tuesday and Thursday mornings at the OD on Movement Performance Centre, Noosa. The cost for these sessions is $20 per session, this program runs in 8 week blocks, payment is made upfront for the 8 weeks and is limited to just 8 people at each session.
These sessions have proved to be very popular and we are presently fully booked until 2017 but if you are keen to give them a try at some stage be sure to let me know so I can put you on a waiting list. Please do not hesitate to contact me if you have any questions!
The next intake of Fletch Fitness – OD On Movement performance centre, with a new 8 week training block to recommence on Tuesday 28th February and Thursday 2nd March.
FEBRUARY & SATURDAY SESSIONS
7:30am
River Training Session – Lions Park Gympie Tce. Come on down and start your weekend on the river with Fletch where he holds a combination of mixed cardio activities including balls, hoops, hurdles, vipers, boxing and more! Fun in the sun!
8:30am
Pilates/Yoga by the River – Gympie Terrace Stage. Join Arienne, one of the best and most experienced yoga/pilates instructors on the coast. Arianne includes a combination of both yoga and pilates poses/moves during her sessions making them suitable for the advanced, intermediate or newcomer. Join her for just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.
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With Janine Fletcher
Take A Breather is the brain-child of Janine Fletcher (Fletch’s little sister). She developed the program after years of research and a background in Education, Kinesiology and Bowen Therapy. In a nutshell, Take A Breather is simply a way of breathing that, once learned, can be applied to improve many different areas of life.
Janine has just arrived in Noosa from Geelong, Victoria and is wanting some local testimonials. She is offering free consultations to Fletch Fitness Clients and their families for one week :- Monday 6th Feb – Monday 13th Feb.
Your free consultation (45-60 mins) will include
• Assessment of your breathing pattern
• Learning the Take A Breather breathing technique
• Applying ‘Take A Breather’ to target an area of your choice (eg. Stress management, learning difficulty, eyesight etc)
If you are unable to take advantage of this free offer you can learn the technique and how to apply it by purchasing the Take A Breather app ($4.49)
THE POSITIVE AND NEGATIVE IMPACTS OF BREATHING PATTERNS – BY Janine Fletcher
There are over 2,000 organs and hormones that can be affected positively or negatively in a matter of minutes by shifting your breathing pattern.
Taking quick, shallow breaths usually signals to the brain that a threat exists, which stimulates a stress response, and therefore establishes destructive thinking patterns.
Conversely, taking slow, deep breaths usually signals to your brain that the coast is clear and all is well.(Retraining the Brain, Dr. Frank Lawlis, 2008)
THE POSITIVE …
The numerous positive benefits of the Take A Breather Program can categorized into 3 key areas:-
• Improves concentration and ability to focus
• Allows a person to be in a receptive learning state;- makes learning easier
• Activates the neo cortex of the brain enabling access to creativity and problem-solving ability
• Improves academic performance and is a key to overcoming learning difficulties
• Reduces anxiety related to learning and performance
• Improves a person’s ability to make conscious choices;- to respond rather than react
• Promotes a ‘growth’ mind-set, rather than a ‘fixed’ mind-set
• Reduces stress and anxiety and has a positive impact on stress-related illnesses
• ·Supports the body’s ability to heal naturally
• Engages the Parasympathetic Nervous System; the rest and restore nervous system, which helps to digest the stress hormones. Stress hormones lead to cellular inflammation which is the root cause of all degenerative disease. (Christine Northup MD)
• In order to operate efficiently, our brain, nervous system, heart and circulatory system and all of the organs of the body need an abundant supply of oxygen. Every cell in your body is dependent on oxygen;- without oxygen cells begin to die. Restricted breathing can reduce the efficiency of the functions of the body. If a cell is receiving just enough oxygen to survive but not enough to thrive, it’s function declines markedly.
• Improves sports performance and also aids recovery time.
• Aids in the production of ‘feel good’ chemicals such as serotonin
• Allows positive emotions;-peace, love, joy, appreciation, compassion, gratitude to surface
• Allows a person to see things from a different perspective… seeing things from a different perspective changes the way you think, feel, and respond
• Helps to ‘bring out the best in us’ and improves self-esteem
• Promotes resilience and the ability to ‘bounce back’ faster from challenges
• Allows access to more positive, constructive, and empowering thought patterns
BREATHING..A NATURAL ALTERNATIVE
It is rare for one initiative to be so inclusive and to have such a wide range of benefits, nevertheless. that is the potential the ‘Take A Breather®’ program has to offer
…many people are searching for non-pharmacological alternatives for a variety of medical and mental concerns.
Self-regulation and self-awareness are key life-long skills that can pay off in promoting and protecting long-term health.
By using self-management strategies to respond effectively to stress, create positive emotional states, and achieve optimal autonomic nervous system stability and function, individuals are laying the groundwork for enhanced lifelong health and wellness. (Timothy P. Culbert, M.D . HeartMath Institute, 2010)
… and THE NEGATIVE
Just as there are numerous positive benefits associated with the slow, deep, relaxed breathing experienced with the Take A Breather breathing technique, there are numerous adverse effects associated with shallow. ‘Chest’ breathing: – the opposite of all the above…
SHALLOW “CHEST BREATHING”
Shallow breathing makes us vulnerable to negative emotional states; – anger, fear, jealousy, anxiety
“Chest breathing is associated with negative emotional states.” (Dr. Symeon Rodger)
Shallow breathing stimulates the ‘stress response’. Once this stress response, (often called the survival or fight or flight mechanism), is triggered, it causes brain activity to be directed away from the neo-cortex (where learning and creativity are possible).
Consequently it becomes difficult to concentrate, learn, be creative, relax, feel good about yourself or make empowering choices;- stress effects people physically, emotionally, mentally and spiritually.…
According to the American institute of Stress, up to 90% of all health problems are related to stress.
The effects of stress upon the individual can be divided into three broad categories:
• PSYCHOLOGICAL – e.g. anxiety, depression, distress, adjustment disorders;
• BEHAVIOURAL – e.g. irritability, poor dietary behaviours, sleep disorders, cessation of physical exercise; and
• PHYSIOLOGICAL – e.g. raised blood pressure, elevated risk of cardiovascular disease, musculoskeletal disorders, possibly some forms of cancer, digestive disorders, tiredness, impaired immune competence, increase in obesity due to job strain (Dollard 2001)
STRESS IN CHILDREN
In children the stress response can be caused by things like worrying about friendship issues, being afraid of making a mistake, being embarrassed, poor self esteem, conflict in the home, things that have happened in the playground…worrying or being fearful about any number of things… these things are a seen as a ‘threat’ to their personal safety, security and well-being. When we don’t feel safe our survival mechanism kicks in to protect us.
Once this stress response, (often called the survival or fight or flight mechanism), is triggered it becomes difficult to concentrate, learn, be creative, relax, feel good about yourself or make empowering choices.
The brain adapts based on its patterns of activation. Whatever we activate regularly in the brain, the brain will adapt to make it easier for these regions to continually activate.(Grant Sinnamon- Neuroscientist- James Cook University)
If it is the stress response that is continually activated then the cycle of having difficulty concentrating, experiencing learning problems, poor self-esteem, lack of creativity, making poor-often reactive choices, experiencing anxiety, being defensive and so on, will become the most automatic response.
On the other hand, if it is a relaxed, integrated response that is activated, then the cycle of enhanced focus and concentration, being in a receptive learning state, feeling safe, confident and self-assured, making conscious choices, feeling peaceful and harmonious, being cooperative and so on, will become the most automatic response.
Consider for a moment the numerous benefits to be gained simply by changing your breathing pattern that have been previously mentioned in this document;- under the categories of Smarter Healthier Happier
…A Magic Pill
If there was a pill we could take that had all these benefits, without any adverse side-effects, people would be lining up to buy it. Yet all that is needed to gain all of these benefits is education and implementation.
The profound simplicity of Take A Breather and the immediate benefits are very obvious once experienced.
Take A Breather then becomes a life-long tool, making a positive difference;- making you…
SMARTER HEALTHIER HAPPIER
More information about Janine and Take A Breather can be found on Janine’s website :- www.janinefletcher.com.au
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If you know of any events or articles that you would like to share, please feel free to email them to fletch@fletchfitness.com.au
HAVE A GREAT DAY AND KEEP A SMILE ON YOUR DIAL
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