Staying hydrated

Hi Team

Welcome to this edition of our newsletter J A Big Congratulations goes to Alison Flanders and Judy Senn who at last Sunday’s Happy Hour or 3 at Rococo’s on Hastings were announced as the winners of our 2016 Ten Week Best Bloody Year Yet Buddy Challenge! Alison and Judy were clear winners with the outstanding results that they achieved over the 10 week journey. Between them they lost a staggering 20kgs in weight and an amazing 19cm’s from their waistline and they also completed all of the challenges that were given to earn extra bonus points. As winners they received 2 Night’s Accommodation from the Bella Casa Resort valued at $700 compliments of Paul Mitchell and a $100 Rococo Restaurant & Bar on Hastings voucher compliments of Richard Pace. To top the day off Alison was also the lucky winner of our $500 cash draw prize! Fair to say the girls will be set for a big weekend sometime real soon! Just reward for the commitment they both gave over the 10 weeks and an achievement that commands respect. Congratulations Alison and Judy on a job very well done!

On Sunday at Rococo’s on Hastings we had over 30 people attend a Happy hour or 3, this was a great social day to wrap up the challenge, enjoying a few drinks with plenty of laughter throughout the day! Thank you team for making the day so enjoyable, thank you for your participation in the buddy challenge and congratulations to you all on your achievements. As a group a total of 76.4kgs were lost as well as a total of 199.4cms and you also contributed $120 to the B1G1 Charity group through part of your entry fee which will help provide much needed clean drinking water to people less fortunate than us that live in third world countries across the globe. Feel very proud of your efforts team and for the contribution you have made to help others. Enjoy the photos of the event below.

A Big Thank you also to the sponsors of our 10 Week Buddy Challenge, Paul from the Bella Casa Resort, Richard from Rococo’s, Suzette from Natural Therapies for Every Body, Roger from Hands On Sports & Remedial massage, Anita & Toby from Wipeout Surf& Skate, Emma & Pittsy from Emma & Pittsy’s Fruit & Veg Tewantin and Baz & Trish from Quenchers. Your support and generosity is very much appreciated!

In this week’s health article we revisit the importance of staying well hydrated, this is a timely reminder for us all as the weather starts to get cooler and with the winter months just a couple of weeks away. Enjoy the read J

Enjoy the read and keep a smile on your dial! See you at training!


Support Small Local Businesses

The Rolling Dolmade The Rolling DolmadeThe Rolling Dolmade is a Catering Company based in Noosa. We also offer a fortnightly home delivery service.

Opening Hours: Tuesday to Friday & Appointments on Saturday

P: (07) 5470 2577 or 0411 471 995
E: Click here to email

Where: 7/3 Traders Lane, Noosaville

Challenge Presentation Winners!

Fletch Fitness 10 Week 2016 Best Bloody Year Yet Buddy Challenge!

winners prize-draw prize-draw2
prize-draw3 win-500 Congratulations

Upcoming Events

Our Timetable

Our Timetable

  • Monday 6am – Cardio Box
  • Monday 6pm – Conditioning Circuit
  • Tuesday 6am – Conditioning circuit
  • Wednesday 6am – Cardiomax
  • Wednesday 6pm – Cardio Box
  • Thursday 6am – Cardio Box
  • Friday 6am – Conditioning Circuit
  • Saturday 7am – 1ST AND 3RD Saturdays will be Beach training sessions meeting at beach access 36 Tingira Crescent Sunrise Beach, 2ND AND 4TH Saturdays River Training sessions meeting at the Lions Park on Gympie Tce Noosaville
Saturday Trainings

Saturday Trainings

Updates and Upcoming events ; Until further notice all of our Saturday morning sessions will be held down by the river on Gympie Tce and will commence at 7:30am every Saturday.

Saturday 21st May
River Training Session - commencing at 7:30am Lions Park Gympie Tce. Come on down and start your weekend on the river!
Pilates/Yoga by the River - 8:30am – Gympie Terrace Stage. Just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.

Saturday 28th May
River Session - commencing at 7:30am Lions Park, Gympie Terrace. Remember to bring a towel and drink bottle along.
Pilates/Yoga by the River - 8:30am – Gympie Terrace Stage. Just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.

Refer a friend

Referral Reward!

Introduce a friend today!

Take part in the referral reward for a limited time only and receive one week of free training in return for introducing a new member that signs up to join our training team. How easy is that!

Yoga with Arienne!

Yoga with Arienne!

The Pilates/Yoga session by the river be held every Saturday morning commencing at 8:30am. These sessions are not just open to Fletch Fitness members but also to the public, so please tell your friends. The cost is just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.

In the Spotlight

Klair BlightIn the spotlight in this edition of our newsletter is the lovely Bride To Be Klair Blight. Klair has been a Fletch Fitness team member for just over 6 months attending a weekly Buddy PT session with her training buddy Melissa and in more recent times has been a welcomed addition to our Monday evening group training sessions. Klair’s main goal when she commenced training was to be looking fit, toned and healthy for her wedding day on August 8th this year and I am very happy to say that Klair is well on her way to achieving this goal! Klair is an absolute delight to train, always rocking up with a smile on her dial and a positive attitude. After struggling at the start she has greatly improved her fitness level through being consistent with her training and is now looking fit and toned. By making better lifestyle choices and improving her nutritional intake Klair is also looking very healthy. With plenty of weeks of training before your big day Klair you are well on track to achieving your goal and being one very Beautiful Bride! Keep up the great work Klair and keep that beautiful smile on your dial! J Cheers Fletch

Klair Blight

Retail Manager

Tell us something we don’t know about you.
I’ve lived in noosa for 20 years and during this 10 week body challenge i’ve seen more of the sunshine coast than ever before

What is your favourite Fletch Fitness session?
Monday evenings boxercise! Working in retail its really nice to vent all my anger out! Plus its a great giggle with the girls

When you find yourself with 30 minutes of free-time, how do you spend it?
Haha a free 30 mins? My free time is when im sleeping! Haha or at fletch fitness sessions!

What is currently your main goal?
To feel healthy and to look amazing at my wedding!

Hydration: Why It’s So Important

Benefits of staying hydratedHumans don’t naturally hydrate themselves properly, and they can become very dehydrated in cold weather because there is little physiological stimulus to drink. People just don’t feel as thirsty when the weather is cold… they don’t drink as much.

Why is it so important to stay hydrated?

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health.

How does my body lose water?

Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.

How do I know if I’m dehydrated?

Symptoms of dehydration include the following:

  • Little or no urine, or urine that is darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Dizziness or lightheaded feeling

Who is at higher risk of dehydration?

People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration and send the signals for thirst.

You may need to increase the amount of water you are drinking if you:

  • Have certain medical conditions, such as kidney stones or bladder infection.
  • When exercising or working in cold conditions because lower temperatures suppress thirst even when the body requires fluids
  • Will be outside during hot weather
  • Will be exercising
  • Have a fever
  • Have been vomiting or have diarrhea
  • Are trying to lose weight

How much water should I drink each day?

You may have heard different recommendations for daily water intake. Most people have been told they should drink 2 litres or 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, 8 glasses may be enough. Other people may need more than 8 glasses each day.

If you are concerned that you are not drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.

Besides water, what else can I consume to stay hydrated?

Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet. Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks because caffeine may cause some people to urinate more frequently, or feel anxious or jittery.

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths.

What about sports drinks and energy drinks?

For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful. It contains carbohydrates and electrolytes that can increase your energy and help your body absorb water.

Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutrition Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.

Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana, ginseng, or taurine) that your body doesn’t need. Most of these drinks are also high in added sugar. Many experts recommend that children and teens should not have energy drinks.

Tips for staying hydrated

Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink. Be sure to drink water before, during, and after a workout.When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour. Drink water when you go to a restaurant. It will keep you hydrated, and it’s free!

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Have a great day & keep a smile on your dial!

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