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!

Cheers
Fletch

Support Small Local Businesses

The 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

www.therollingdolmade.com.au

Challenge Presentation Winners!

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

Upcoming Events

	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 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.
	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! 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

In 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

Name:
Klair Blight

Occupation:
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

Humans 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!

If you know of any events or articles that you would like to share, please feel free to email them. Click here to email.

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

Well I hope you enjoy the read and don’t forget to have your daily 30 second cold shower!
See you at training! Yours in Fitness Health and Happiness Cheers Fletch

Support Small Local Businesses

TYREPOWER NOOSAVILLE is located at 138 Eumundi Road, Noosaville.
Come in and get the right advice for your vehicle from the people who know!
We can help you with all the following.

• Vehicle servicing
• Tyres for everything from a wheel barrow to a truck or tractor
• Brakes
• 4wd Suspension
• 4wd Accessories
• Tow bars
• Bull bars
• Camping Accessories
• Light barsCall in to our new showroom and see what we have to offer!! Or give us a ring on 5449 7785 or 5455 5322 or call in for a chat with Allison & Dallas

Upcoming Events

	Stand Up Paddle Boarding/Kayaking Event Saturday 27th February – 7:30am with Noosa Kayak hire at jetty 17 (the orange shed) on Gympie Tce. This will commence at 7:30am and the cost will be just $10 per person which is a red hot special deal just for this day, don’t miss out! The 8:30am pilates/yoga sessions remain unchanged.
	Saturday TrainingsSaturday 27th FebruaryRiver Training Session – no session due to Challenge Treat of SUP/Kayaking (see events page for more info) 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.
	Beach Session Beach Session – 7am – Sunrise Beach Access 36. Don’t forget to bring a towel and a bottle of water. 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.
	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! 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.
	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

In the Spotlight

In the spotlight in this edition is the lovely Olivia Fowkes. Olivia is a very valued member of the Fletch Fitness team and there are many times where her son Zac joins in to train alongside his mum at our 6pm sessions and the occasional Saturday morning J. Together as well as individually they add a lot of laughter and fun to our training sessions, Olivia has an extremely positive attitude and always rocks up to training with a friendly smile on her dial! Unfortunately due to other commitments Olivia will be missing from our evening sessions for the next 12 weeks but you never know we just may see her at the odd early morning session during this time! You are a treat to train Olivia and an absolute inspiration to your son Zac and all the crew at the Fletch Fitness team and we hope to see you and young Zac back out at training sometime real soon! Name: Olivia Fowkes (Liv) Occupation: Student Bachelor of Social Work Tell us something we don’t know about you. Considering my lack of ability to count and exercise at the same time some of you may be surprised to know that I was once a helicopter pilot. I also volunteer for a horticultural group for the elderly, so if you know of any that might benefit from a day of planting and chatting contact the Noosa Community Centre. We welcome all abilities. What is your favourite Fletch Fitness session? All sessions are good fun as long as they don’t involve push ups. When you find yourself with 30 minutes of free-time, how do you spend it? Lie down and listen to music…chillax What is currently your main goal? Currently my main goal is to convince Fletch to extend his timetable of afternoon sessions so I can still attend without having to wake up for the morning sessions!

Health – Take A Breather

What’s the one thing that you’re doing right now
and every minute of every day,
that is either helping or hindering you?

What’s theone thing that, dependingon how you’re doing it, will either be:

• Making you feel anxious, angry, defensive, agitated OR peaceful, calm. relaxed, friendly
• Causing you to be in a positive OR a negative frame of mind
• Activating your body’s stress response OR activating your body’s natural healing response
• Having a positive OR a negative impact on your training, sports performance and recovery time
• Helping you to focus, concentrate, learn easily and be productive OR making it difficult for you to focus, concentrate, learn or be productive

• Making you feel confused and focusing on the problem OR enabling a sense of clarity and focusing on finding a solution
• Improving your ability to respond, make conscious choices OR making you be reactive and impulsive
• Helping you to be in a creative space OR causing you to be stuck for ideas

What’s theone thing you’re doing right now that could potentially be helping you to be  Smarter, Happier, Healthier?

Breathing. Yes! The answer is Breathing!

Throughout your day, every now and then, become aware of your breathing…What connections can you make between the way you are breathing AND the way you are feeling, what you’re thinking about, your frame of mind, your ability to focus, your sense of wellbeing, your response to others …

As always, if I can help you in any way with your health and fitness goals, do not hesitate to contact me or have a chat after training. This is your year!

To learn how to Take A Breather (a breathing technique that will help you to gain the positive benefits of breathing) a new app is available on the app store $4.49   Take A Breather by Janine Fletcher  Click Here
The Science of Breathing – Click Here for video

As always I am happy to help so if you would like to learn more or receive fascia release, please let me know.

If you know of any events or articles that you would like to share, please feel free to email them. Click here to email.

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

Well team this week marks the end of our 8 Week Spring into Summer 8 Week Body Blitz Challenge and I am looking forward to seeing plenty of positive results for the outstanding efforts that you have been putting in through the last 8 weeks of your training. The overall winner will be announced at our Christmas break up, all other prizes including the $400 cash prize will be won through our Lucky Prize Draws and this will all take place on Sunday the 20th at Rococo Restaurant on Hastings Street Noosa Heads. Check out the upcoming events for more detail.

A part of our Body Blitz Challenge was to complete the 7 Day Raw Detox I congratulate those of you that completed the detox fully, even if you only managed to do 80% I trust that you felt the same rewarding benefits that I experienced and it also has provided you with some inspiration to eating clean and opened you up to having more healthy eating options with your future nutritional food plans.

In our Heath Article in this edition we take a look at the Facts About Fascia and Benefits of Fascial Freeing. We have been doing fascial freeing as a regular part of our Wednesday morning training session as well as randomly during other training sessions, this is something we will be doing more regular in the future so be sure to have a good read of the article to better understand the benefits that Fascial Freeing provides and the reasons why we do the different movements that we do during our training sessions.

The festive season is fast approaching and it can be a very crazy busy time but I strongly encourage you to continue to make time for your training sessions as it will enable you to enjoy the festivities without feeling guilt and will give you more energy to celebrate with family and friends. There is minimal disruption to our training sessions over Christmas/New Year as you will read in the timetable changes further into the newsletter so be sure to check it out along with all the other info! Enjoy the rest of the read and keep a smile on your dial :) See you at training!

In health & Fitness,
Fletch

Support Small Local Businesses

We opened Wipeout Surf & Skate in early 2006 and enjoy great local support and repeat tourist business.

Wipeout Surf & Skate is located in the main street (Duke Street).

Sunshine Beach and is a surf shop with a difference. We cater not only for teenagers, but for all ages.

We provide a family orientated shop with friendly staff who know the products we stock and are always willing to help.

Our brands range from the popular well known surf brands to street wear and boutique labels. We also stock a large range of unique handmade giftware including metal crafted Kombi’s and classic cars.

Wipeout Surf & Skate offers surf board and body board hire and stock the latest surf and skate products.

We are open 7 days a week including most public holidays.

Checkout our facebook page: Wipeout Surf & Skate Sunshine Beach

Anita & Toby wish everyone a safe and happy Christmas!!

Upcoming Events

	End of Spring into Summer Challenge and Christmas Party! Sunday 20th December – 3-6pm Christmas Break Up and End of Challenge presentation, prize draws and the challenge cash draw will be held on at Rococo Restaurant/Bar on Hastings Street Noosa Heads from 3.00pm. Healthy Gluten free vegetarian finger food will be supplied, beer, wine and cider will be at Happy Hour prices for the 3 hours (1/2price) and a bit of flamingo music to dance along to will also be provided! Looking forward to seeing you there.
	Challenge Prizes!!! The winner of our Spring into Summer 8 Week Body Blitz will receive a Accommodation package from the Emerald on Hastings Resort Valued at $270.00 as well as a $100 Voucher from Rococo Restaurant on Hastings. All paid up challenge participants will have tickets in the cash/ prize draw matching the amount of training sessions that you have attended over the 8 Weeks of the Body Blitz. The cash draw is currently at $400 and other prizes include $100 Rolling Dolmade voucher compliments of Owen Exton, A SCIO Treatment voucher valued at $120 compliments of Suzette Laux, Massage Vouchers from Hands on Sports and Remedial Massage compliments of Roger Leeson, Fruit and Veg Vouchers compliments of Emma and Pittsy,s Fruit and Veg Tewantin, Wipeout Surf&Skate vouchers compliments of Anita and Toby Witt as well as a Personal Training package valued at $200 compliments of yours truly! All prizes will be drawn at our Christmas break up Sunday the 20th so to be a winner be sure to be there!
	Timetable Changes Due to Christmas/New Year there will be no training sessions held Friday 25th, Saturday 26th, Monday 28th December or Friday 1st and Saturday 2nd January. All training sessions will be as per normal aside from these dates.
	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!
	Business Discounts: Fletch Fitness 2015 Spring into Summer 8 Week Body Blitz Hands On Sport & Remedial Massage – Roger Leeson 0405610042 Nathalie Korver Beauty Results – Phone Nathalie 0409400923 Bounce Hair Studio – Gibson Road Noosaville Noosa Kayak/Boat/Stand Up Paddle/Aqua Bike Hire – Orange shed on Gympie Tce Noosaville Rococo Restaurant – Hastings Street Noosa Wipeout Surf/Skate Clothing – Duke Street Sunshine Beach Emma/Pittsy’s Fruit/Veg – Tewantin Plaza Tewantin Quenchers Espresso Bar & Juicery in the Junction – Sunshine Beach Road Noosa Heads Mama Remedies – Zoe Richardson Homeopathy – 0499402600 All the above Businesses are offering a 10% discount until the 31/12/2015 so please take full advantage of the savings by supporting these businesses.
	Here To Stay! The Pilates/Yoga session by the river with Arienne has proved to be very popular so it is here to stay and will continue to be held every Saturday morning commencing at 830am. The cost will remain the same at just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.
	Saturday Trainings Saturday 12th December – 7am Training Session – will be at the AFL grounds commencing, for both training and challenge fitness assessment and measurements Pilates/Yoga Session – on at 8:30 on Gympie Terrace as per usual. Saturday 19th December – 7:30 am River Session – commencing at 7:30am Lions Park Gympie Tce. Come on down and start your weekend on the river! Pilates/Yoga Session – commencing at 8:30 Lions Park Gympie Tce
	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

In the Spotlight

In the Spotlight in this edition is the lovely and very determined Noeleen Sanderson who joined the Fletch Fitness Team in early July of this year. Since joining our team training sessions Noeleen has improved in leaps and bounds, it has not all been smooth sailing for Noeleen as she had to overcome a couple of old injury problems but thru sheer determination and dedication she has been able to achieve amazing results with weight loss, improved body tone and increased heart and lung fitness. Noeleen is a delightful addition to the our team always rocking up to training with a
friendly smile and a very positive attitude, whilst she may not be a great fan of push ups she still gets the job done without too much fuss and always with a smile on her dial! Your looking fanatastic Noeleen so feel very proud of your achievements, maintain your positive attitude, keep up the great work and keep on smiling!

Name: Noeleen Sanderson

Occupation: Recently quit being an early childhood educator

Tell us something we don’t know about you.
I grew up in South Africa and we moved to the UK in 1994 and had our two children there, then to Australia in 2006. Noosa has always been our dream destination and we finally moved here in 2012 when my husband retired from the Airforce.

What is your favourite Fletch Fitness session?
Boxing – I find it releases a lot of tension. I enjoy most sessions as long as Fletch doesn’t make me do any pushups!

When you find yourself with 30 minutes of free-time, how do you spend it?
I love my family and my kids always come first, like a walk or a swim or totem tennis with Cameron

What is currently your main goal?
Get fitter and tone up

Health – Myofascial Release

Eliminate Pain and start living

Fascial Freeing is another great set of tools that enables instant, effective and efficient results. It is not suggesting that any other methods are wrong or right but demonstrates that there are many ways that we can empower ourselves to live a happier, healthier life.

FASCIAL FREEING

• Focusses on locations/regions of glued or stuck tissue, freeing up adhesions & enhancing lubrication. 10-20 secs only
• Hands, Rollers, Balls, Sticks can be used
• Improves Central Nervous System transmission b/w CNS & Muscles
• Creates greater efficiency of force transmission b/w muscles & tendons, bones, ligaments
• Healthy well moving faces will have a huge impact on what it does, how it feels, how it moves and more importantly how it heals

APPLICATION OF FASCIAL FREEING

There are numerous techniques/tools to release connective tissue if we are using a ROLLER or BALL firstly choose which complex you want to affect. Perform a metric (movement) to feel what region of the complex may be restricted. For a successful application follow these steps.

1. Place yourself in a comfortable position
2. Apply the roller on the bony section of the complex
3. Roll up and down or across the region in GENTLE fashion, this creates a mechanical energy that helps to soften the tissue and promotes a pumping of liquid (hydration) through the connective tissue
4. Do this for approximately 10-20 seconds up and down then across the region
5. Perform the original movement again as a comparison, observe hat/how you feel.

TRADITIONAL PERSPECTIVE OF FASCIA

When a Doctor talks Fascia they normally refer to “certain layers and sheets of biological fabric”, when we say Fascia we mean “The entire extra-cellular matrix. ie; everything in the body that isn’t a cell.

Fascia comprises;

• Water
• Collagen, Elastin, Reticulin
• Proteoaminoglycans/Ground Substance/Glue
• Mineral salts in bone
• Chondroitin in cartiledge
• Protein/sugar gels in tendon, ligament, aerolar & fascial layers

Necessary steps for success in the body

1. Hydration
2. Movement
3. Effecting locations that are glued up

Fascia is propriceptively rich, in fact there are 9-10 times more proprioceptors in fascia than muscle. These proprioceptors will communicate and stabilize a joint first (ligaments and tendons) before travelling to the brain. Fascia is activated by Gravity/Ground Force/Momentum.

FACTS ABOUT FASCIA VS MUSCLE

• 9-10 times more Proprioceptors in FASCIA than MUSCLE
• Rhythmical motion (walking/cycling) weakly stimulates fascia BUT loading with FORCE strongly stimulates it.
• MYOFIBROBLASTS are stimulated by MECHANICAL means and not through the nervous system (no known nerves to myofibroblasts)
• Fascia is organised according to the forces RECEIVED and TRANSMITTED through the body (Davis’ Law)
• Fascia is VISCOELASTIC
• Fascia can contract (like smooth muscle)
• Vector Variability (dimensionalization of mechanical force) will maximize fascial growth
• The balance of bones is based upon the balance of the soft tissue
• Fascia is more STIFF and muscle is more COMPLIANT (and has a significant impact on joint stability

TIPS TO OPTIMIZE FASCIA

• Use WHOLE BODY MOVEMENT
• Use COUNTER MOVEMENT to create Pre-stretch (Tissue loading)
• Vary FORCES and DIRECTIONS of Load (Triangulate Exercises)
• Train in INTERVALS (Rest intervals allow the tissue to REHYDRATE)
• Make use of ENVIRONMENTAL DRIVERS (Gravity/GF) to create elastic rebound.

As always I am happy to help so if you would like to learn more or receive fascia release, please let me know.

If you know of any events or articles that you would like to share, please feel free to email them. Click here to email.

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

In this week’s health article we focus on the health benefits associated with eating vegan/vegetarian food now is an ideal time for this article as we have our vegan feast coming up on Saturday 21st Nov. which will be now held at 18 Hardy Street Sunrise Beach with a 6.00pm meet and greet and a 6.30pm sit and eat! There is no doubt that food is our best form of medicine, I am a firm believer of this and in my food plan I have at least 80% vegan food with my good health being the best evidence for me to continue to live my chosen lifestyle and to also reinforce this message to you all. Enjoy the read Team!

In closing and on your behalf and from me I would like to pass on a BIG CONGRATULATIONS and GOOD LUCK WISHES to the newly wed PT Josh and his now wife the very beautiful Ashleigh! Last Saturday along with their family and friends I had the privilege of attending their wedding day and sharing with them their very first meal as husband and wife. Josh done himself proud, he spoke extremely well, he was one very happy man and Ash was one very happy bride, their love for each other was very evident for all to see and we all wish them an abundance of that Love and Happiness for eternity. Keep a smile on your dial!

Cheers Fletch

Support Small Local Businesses

Sunshine Nut Wholesalers. Bulk and packaged wholefoods, raw and roasted nuts, seeds and grains, specialty flours and sugars, dried fruit and more. Online ordering, shipped Australia wide.

My name is Sandra Benfell from Sunshine Nut Wholesalers; we supply wholesale dried fruit, nuts, mueslis, snacks and confectionery to businesses and households Australia wide. Following many enjoyable years in hospitality I added 12 years’ experience in the macadamia industry from owning and operating a commercial farm to managing international sales for one of the largest Australian macadamia processors.

When my husband and I sold our macadamia plantation and moved from the Northern Rivers Region of New South Wales to the Sunshine Coast in 2013, I wanted to remain in the food industry, healthy food more specifically, and I still wanted a connection to the farmers on the land who work hard to produce their crops for the market.

Where ever we can, we buy direct from the grower or processor and stock as many Australian grown products as possible. We use volume buying, low overheads and low running costs to offer competitive prices across our range. All goods are kept in a cool store facility to ensure product integrity and are shipped to order. Our aim is for Sunshine Nut Wholesalers to be a reliable part of the supply chain to help make these products available and affordable for all.

www.sunshinenutwholesalers.com.au

Vegan Feast Details

Saturday 21st November at 6.30pm

It is all coming together nicely for next weeks Vegan Feast. After some thought we have decided to host the evening at the chef, Chris Kaliva’s residence. Chris and Dee (his brother and fellow chef) felt this would be more suitable for them to cater for the numbers which is currently sitting at 38 people. They also feel this will add to the experience of the Vegan Feast making it more informative as we will be able to see all the food prepared before being served as well as being a more personalised service in a friendly, homely, relaxed and comfortable atmosphere. Plus it will be a safe guard against any inclement weather!

The address is 18 Hardy Street Sunrise Beach and we are kicking off at 6:30 so feel free to arrive from 6:15 onwards. Please feel free to BYO. Really looking forward to this fun and delicious social event :)

Upcoming Events

	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!
	Business Discounts: Fletch Fitness 2015 Spring into Summer 8 Week Body Blitz Hands On Sport & Remedial Massage – Roger Leeson 0405610042 Nathalie Korver Beauty Results – Phone Nathalie 0409400923 Bounce Hair Studio – Gibson Road Noosaville Noosa Kayak/Boat/Stand Up Paddle/Aqua Bike Hire – Orange shed on Gympie Tce Noosaville Rococo Restaurant – Hastings Street Noosa Wipeout Surf/Skate Clothing – Duke Street Sunshine Beach Emma/Pittsy’s Fruit/Veg – Tewantin Plaza Tewantin Quenchers Espresso Bar & Juicery in the Junction – Sunshine Beach Road Noosa Heads Mama Remedies – Zoe Richardson Homeopathy – 0499402600 All the above Businesses are offering a 10% discount until the 31/12/2015 so please take full advantage of the savings by supporting these businesses.
	Here To Stay! The Pilates/Yoga session by the river with Arienne has proved to be very popular so it is here to stay and will continue to be held every Saturday morning commencing at 830am. The cost will remain the same at just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.
	Saturday Trainings Saturday 14th November – 7am Pilates/Yoga Session - 7am Beach Session at Beach Access 36. Don’t forget your towel for a swim afterwards, the water is warming up! This weeks Pilates / Yoga session is back on at 8:30 on Gympie Terrace as per usual. Saturday 21st November – 7:30 am River Session - commencing at 7:30am Lions Park Gympie Tce. Come on down and start your weekend on the river! Pilates/Yoga Session - commencing at 8:30 Lions Park Gympie Tce
	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

In the Spotlight

In the spotlight in this edition of our newsletter is the lovely pocket rocket Melanie Baker! Mel is a long term member of the Fletch Fitness, she has an extremely positive attitude and always gives her absolute best effort at training. Mel’s dedication and determination is an inspiration to us all, she has excelled in her sport of hockey being a regular team member of the successful Queensland State Representative Team at the Women’s Master’s National Hockey Titles. Her brilliant individual performances at the National Titles have been rewarded with selection in the All Australian team two years in a row and in April next year she will be representing Australia at the 2016 Women’s Master’s Hockey World Cup to be held in Canberra. Be proud of your outstanding achievements Mel as we are all very proud of you! Thank you for being such an inspiration Mel and keep up your amazing work! J

Name: Melinda Baker

Occupation: Payroll for a transport company at Warana

Tell us something we don’t know about you.
I grew up in Gympie. When I left school I worked for the NAB for 10 years. After I got married I moved to Noosa and have lived here for the last 20 years.

What is your favourite Fletch Fitness session?
I like the Cardio Boxing because it gives you a good workout and is fun.

When you find yourself with 30 minutes of free-time, how do you spend it?
I don’t get much spare time but I sit on the lounge and read a magazine or watch TV if I do.

What is currently your main goal?
To stay injury free and be as fit as I can be for the Masters Hockey World Cup in Canberra in April next year.

Health – Embracing a Plant-Based Diet

What is a Plant-Based Diet?

It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

5 Awesome Health Benefits

1. Lower Blood Pressure
Most people living a plant-based diet automatically have lower blood pressure due to a higher intake of potassium-rich foods. Potassium helps lower blood pressure that leads to stress and anxiety. Most all whole grains, legumes, nuts, seeds, and all fruits and vegetables contain high amounts of potassium and Vitamin B6 (which also helps lower blood pressure). Meat and most all animal foods contain little to no potassium and actually raise blood pressure and cholesterol.

2. Lower Cholesterol
Speaking of lower cholesterol, it’s one of the main benefits you’ll receive from embracing plant-based foods. Most people don’t know that plants contain NO cholesterol, even saturated sources like coconut and cacao. While you should balance your fat intake no matter if you’re vegan or not, a plant-based diet is one of the simplest ways to lower cholesterol. Consider this: one egg has twice the amount of cholesterol as a fast food hamburger and fish contains almost or even more cholesterol than meat or poultry, depending on the type you eat. Plant foods like vegetables, fruits, whole grains, nuts, and seeds can actually lower rates of cholesterol and heart disease. For more on taking care of your cholesterol, check out these great tips to take care of your cholesterol on a vegan diet.

3. Better Blood Sugar
The number one way to fight high blood sugar is to eat more fiber. Its slows down absorption of sugars in the blood stream and as a result can help improve how hungry you are all day long, not to mention balance your cortisol levels that cause stress. Animal foods have been found to raise blood sugar, despite the myth that they help fight it.

4. Lower Rates of Cancer
A low fat, whole foods plant-based diet is the number one way to improve your chances at avoiding cancer risks (while also avoiding smoking and alcohol, of course). Animal foods have been linked to cancer, especially colon and breast cancer.

5. Weight Loss
If you’re consuming a whole foods, plant-based diet (especially one that’s low in fat and processed sugars), you’re going to lose weight. A food high in raw, clean whole foods may improve your chances at losing weight even more, even though cooked foods may help with nutrient absorption. Weight loss naturally occurs when you consume more fiber, vitamins, and minerals than you do animal fats and proteins. Kathy Freston, vegan wellness expert, says that within two weeks of a plant-based diet, most people lose five pounds without going hungry or feeling deprived.

In a few weeks time I will be sending out the 7 Day Raw Food Detox Challenge to you all. This is an easy to follow program that has been put together my two nutritionalists to detox the body from the effects of processed foods, chemical-laced food and meats. I know that some of you have expressed that you find it hard to stick to a fully raw diet but as long as you aim for an 80/20 ratio you will still gain success. I urge you all to seriously consider taking on a plant based routine once you have completed the detox program, as there is little point in cleaning your body to toxify it again. Here is a great recipe to get you started because as you will further learn at our Vegan Feast, plant based nutrition is far from boring! Enjoy!

Lentil, Chard & Sweet Potato Curry

By Kristy Turner

One sure sign you’re cooking something really tasty is when the aroma fills your house and makes it smell magical. This is one of those recipes. Onions, garlic, fresh ginger, curry powder, and garam masala (a smoky, peppery blend of spices often found in Indian cooking) become incredibly fragrant while cooking. By the time you finally get to serve yourself a bowl, your nose won’t be able to handle the teasing any longer! Serve this gluten-free, soy-free, nut-free dish on top of rice or quinoa, or with a piece of vegan chapati, naan, or crusty French bread.

Recipe adapted from But I Could Never Go Vegan!

Instructions:

1. Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, garam masala, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water as necessary.
2. Add the broth, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.
3. When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard, and cook until the chard is just starting to wilt. Add the salt and the pepper to taste, stir to combine, and remove from the heat. Serve warm.

If you know of any events or articles that you would like to share, please feel free to email them. Click here to email.

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

See you at training!

Cheers Fletch

Support Small Local Businesses

At Hands On Allied Health we pride ourselves in offering the highest quality Remedial Massage, Physiotherapy and Pilates.

My name is Roger Leeson I have been in the massage industry for 15 years. I have gained an extensive range of knowledge from my experience during my own professional sporting career and from working closely with Physiotherapists and Orthopedic surgeons. I pride myself on doing the best for my client and trying to rectify the problems as quickly as possible- treating the whole body to prevent problems reoccurring. My modalities include Deep Tissue and Remedial massage, cupping and assisted stretching.

Kristi Leeson has been a Physiotherapist for 13 years graduating with honors. Kristi has worked extensively with sporting teams Reds Rugby, Lions in AFL and elite athletes including the current triathlon world champion Jan Frodeno. Kristi’s work ethic is second to none and has the clients best interests at heart, with this in mind she has an impeccable record with getting clients back on there feet and back into there chosen field as quickly as possible.

At Hands on Allied Health we live up to our name “Hands ON”. Health fund rebates are also claimable.

Come see us at hands on Allied Health.

Upcoming Events

	Here To Stay! The Pilates/Yoga session by the river with Arienne has proved to be very popular so it is here to stay and will continue to be held every Saturday morning commencing at 830am. The cost will remain the same at just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.
	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!
	Business Discounts: Fletch Fitness 2015 Spring into Summer 8 Week Body Blitz Hands On Sport & Remedial Massage – Roger Leeson 0405610042 Nathalie Korver Beauty Results – Phone Nathalie 0409400923 Bounce Hair Studio – Gibson Road Noosaville Noosa Kayak/Boat/Stand Up Paddle/Aqua Bike Hire – Orange shed on Gympie Tce Noosaville Rococo Restaurant – Hastings Street Noosa Wipeout Surf/Skate Clothing – Duke Street Sunshine Beach Emma/Pittsy’s Fruit/Veg – Tewantin Plaza Tewantin Quenchers Espresso Bar & Juicery in the Junction – Sunshine Beach Road Noosa Heads Mama Remedies – Zoe Richardson Homeopathy – 0499402600 All the above Businesses are offering a 10% discount until the 31/12/2015 so please take full advantage of the savings by supporting these businesses.
	Vegan Feast! Fully Booked! Thank you to those you have secured your places, it is now officially sold out! It is confimed for Saturday 21st November at 6.30pm and more details will be in your next newsletter. Can’t wait!
	Saturday Trainings Saturday 31st October – 7am Pilates/Yoga Session - the location of this weeks Pilates / Yoga session will not be on Gympie Tce as it is closed due to the Noosa Tri events this weekend. At this stage I haven’t confirmed a suitable venue but the location will be confirmed via email in the next day or two, as well as at training. Saturday 7th November – 7:30 am River Session - commencing at 7:30am Lions Park Gympie Tce. Come on down and start your weekend on the river! Pilates/Yoga Session - commencing at 830 Lions Park Gympie Tce
	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

In the Spotlight

In the Spotlight in this edition of our newsletter is the Lovely Jan Pascoe. Jan has been a part of our team for six months now and her enthusiastic approach to training and her zest for life is absolutely inspiring for us all! Jan has become a very popular member of our team thru her friendly mannerism, the positiveness she brings to our training sessions and the energy she displays for living life to the fullest in Fitness, Health, Happiness and having lots of Fun! Keep up the Inspirational work Jan and keep that smile on your dial!

Name: Jan Pascoe
Occupation: School Crossing Attendant

Tell us something we don’t know about you.
I’m originally from Perth came to Noosa in the late 80’s was married to a property developer(second marriage) enjoyed the high life for a time. In 1998 went to the United States for a 3 week course doing my spiritual journey, decided to stay for a year had only a credit card. Within a few days of making that decision I had a job as a live in carer, bought a car of the side of the road and in between jobs as a carer I either lived out of my car or stayed with friends where possible. I have travelled a fair bit to the Asian countries, UK and Pacific Islands. I love music, dancing, helping family and friends and making new friends.

What is your favourite Fletch Fitness session?
I don’t have a favourite session I like them all, I think the variations provide are great for brain activity and keeps me learning new techniques.

When you find yourself with 30 minutes of free-time, how do you spend it?
As I love Noosa so much I would go to the Noosa National Park, ride my boogie board at the beach, go cycling. Walk down Hastings street, listen to the street music, take myself off to a restaurant, go to the Sunshine Beach Surf Club and other local venues for the music.

What is currently your main goal?

To enjoy great health and fitness, ingrain more of raw vegan food habit in my life, to heal my body, get more out of life and live fully with lots of energy. My greatest investment in life is my mind and body, and the challenges I create for myself keeps life exciting.

Health – 7 Awesome Benefits of Cold Showering

Cold showers have been proven to have an amazing effect on your well being and health. Something as simple as rotating the temperature gage can really have a big improvement on your life.

1) Cold Showers Build Strong Will Power

Out of all the other articles out there, no one lists this as a positive of taking cold showers, but I personally think it’s the most important. Cold showers build massive will power.

To a cold shower virgin, the amount of will power it takes to take cold showers may seem like that of a Shaolin Monk, because for the common man it is a pretty big jump.

Doing something you are so resistant to, every single day, right when you wake up, takes a lot of mental strength. And overtime, this mental strength and discipline will become an automated habit that echo’s into every area of your life.

2) They Improve Emotional Resilience

Do you get flustered, anxious or pissed off easily?

Cold showers can help. Seriously, cold showers train your nervous system to be more resilient to stress.

As shown in this study, cold showers act as a small form of oxidative stress on your nervous system. And overtime, the body adapts to this. Essentially, you will be a calm, cool, badass dude. The first time you step in that cold shower, you won’t be able to think straight, let alone breath. But after a month, you will be thinking about your day in a Zen like focus as the ice cold water has no effect on your manliness. This will translate into everyday life as you brush off the stress that would typically ruin your mood.

3) They Reduce Stress

Along with increasing your adaptation to stressful situations, they will lower levels of uric acid, and boost levels of Glutathione in your blood – making you less stressed in general.

4) Cold Showers Increase Alertness

If you’re one of the brave souls that have taken a cold shower already, then you will know that at first it is hard to breath.

But don’t be scared. This extreme deep breathing, at 8AM every morning, is going to dramatically increase your oxygen intake & heart rate, resulting in a natural dose of energy throughout the day.

On top of the icy cold water, this deep breathing will leave you feeling alert, instead of a groggy zombie.

5) They’ll Improve Your Skin & Hair

If your not motivated by feeling better, then be motivated by looking better.

One of the best ways to improve your skin (and hair) is by taking cold showers. Plus it’s free!

Ice cold water can help our skin by preventing it from losing too many natural oils. And your hair gets the same benefit.

Along with that, one of the benefits of cold showers is how they will help your hair appear shiny, strong & healthy by keeping the follicles flat and increasing their grip to the scalp.

6) Stimulate Weight Loss

Another way cold showers will make you look better, is by promoting fat loss.

Most people don’t know this, but there are two types of fat in your body. Brown fat & white fat. White fat is bad. It’s the body fat that we all hate so much. Brown fat is good. It’s function is to generate heat and keep your body warm.

When you take a cold shower, brown fat is activated, resulting in an increase in energy and calories burned to keep your body warm. So much so that according to this study, cold temperatures can increase brown fat by 15X the normal amount.

7) Cold Showers Improve Circulation

And if you’re not motivated by feeling better, or looking better, then be motivated by being healthier.

Cold showers improve circulation by means of sending blood down to your organs to keep them warm. This stimulation of the circulatory system is great for your overall cardiovascular health.

So here it is…this is all you have to do. Take a cold shower tomorrow morning, and see how you feel. You can start hot, but end cold, for at least 1 minute. Then see how you feel. If you liked it, then do it again the next day and see how two days in a row made you feel. Remember, just one cold shower at a time :)

If you know of any events or articles that you would like to share, please feel free to email them. Click here to email.

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

Movement is crucial not so much for weight loss but for the health of tissue, blood, toxin removal and the brain…lets look at some of the ways movement affects the body.

Muscles require movements to strengthen and flush the system. Increasing action with varied forces stimulates the blood to deliver  important components such as red blood cells to carry oxygen, white blood cells that make up part of the immune system and platelets that create clotting. Plasma, blood cells, nutrients and waste products float in this liquid bone and they require movement to stimulate force, because it is this force that creates strengthening of the collagen and minerals that make up bone, making it healthier and more able. Inactivity will decrease density between 1-2%.

Nerves are continually stimulated by movement, the more unusual the movement (not repetitive) the busier the neural system becomes carrying messages to the brain in milli-seconds. Connective tissue craves movement for lubrication and hydration of the tissue. Connective Tissue is made up of collagen (proteins), elastin, reticulin and 70% water and is responsible for force mitigation throughout the system. The more we can move the body in different directions with variations the happier the tissue becomes.

Lymphatic system starts in the feet and hands and works at it’s best during movement. It is essential for the body to move to create the pumping effect required to shift the toxins and waste products to the necessary filters in the viscera and eventually up to the throat region. Blood is pumped away from the heart and towards the outer extremities, the more we move the better the return of the blood to the heart.

The circulatory system is far more effective when we move as it take pressure off the main muscle in the body; the heart. The skin is the outer layer of connective tissue that keeps the pressures that is created inside the body from escaping, the body functions on pressure. Varied movements pump water through the skin and encourages the tissue to remain healthy but also look younger!!

As always variation is the key, along with Rhythm and Timing. So hydrate, eat well, get moving and keep a smile on the dial!    :)

There are so many fun hobbies that will improve your fitness that are bound to make you smile…stand up paddle boarding, surfing, walking with a friend, running with your dog, horse riding, kayaking, playing yard games with your kids and not to forget team sports, it’s never too late to learn!

The key is to happy fitness is to choose an activity that you enjoy and the fitness improvement will be a bonus. It shouldn’t be a chore, or a punishment but something you look forward to and are excited for the next time you get to do it again. It is good for the body, good for the mind and great for the soul!

Juicing for energy is one of the most popular reasons people juice. It provides your body with nutrition  to boost brain and physical power (when it has the vitamins it needs, you get energy!).

If you need a quick boost of energy, you’ll generally want to juice greens and you might want to think about doing a juice cleanse or a juicing fast. Any juicing program will help get you back on track if you’re not feeling like you have enough steam to get through your day.

A few tips on juicing for energy

• Greens always give energy
• Parsley is my go-to add in for energy in ANY juice
• Stick to more vegetable based juices when juicing for energy
• Don’t forget the wheatgrass. Wheatgrass is a great energizer, so a shot of that alone will keep you going on raw natural energy for hours.
• You could use green juice powder if you are in a pinch and need energy, but fresh juice is always the best.

Here are 5 of my favorite juice recipes for energy

Energy juice #1: apple + carrot + parsley

This one, so good…works wonders.

2 apples, cored

4 carrots

1 handful of parsley

A stalk of broccoli (optional)

Core the apple and cut the top off of the carrots if necessary. Juice with the parsley, alternating the parsley so that you get the most out of it. Serve immediately.

Energy juice #2: kale + apple + orange

1 orange, peeled

4 apples, cored

1 handful of kale

Roll up the kale in a long cylinder so its easier to juice. Core the apples. Peel the orange. Juice together and serve.

Energy juice #3: lettuce + lemon + kale + carrot

7 carrots

small handful of lettuce

small handful of kale

1 lemon, peel optional

Peel the lemon (if you don’t want to, its okay). Juice the lettuce, carrots, kale and lemon. Serve immediately.

Energy juice #4: celery + cucumber + lemon + parsley + ginger

2 stalks of celery, cut into 3 inch pieces

1 cucumber, cut into pieces

a small handful of parsley (few sprigs)

a small knob of ginger

1 lemon (peel ok)

Juice the cucumber, celery, parsley, lemon and ginger. Serve immediately

Energy juice #5: carrot + celery + wheatgrass

4 carrots

3 celery stalks

2 ounces of wheatgrass (or a large handful will do)

Juice the carrots celery and wheatgrass. Drink immediately.

Here are six proven ways to SPEED up your RECOVERY:

1/ Rest : Sleep is one of the most important forms of rest and provides time for the body to adapt to the physical demands of training. Make sure you are getting enough sleep between 7-8 hours per day is the most recommended, try to ensure your sleep is good quality and preferably in a darkened room and in a comfortable, quiet and peaceful environment. Passive resting such as reading a book, listening to music or a casual walk along the beach are great ways to relax both mentally and physically.

2/ Mobilizers : The Mobilizers that we do at training are very effective for recovery, they help lubricate the connective tissue and assist in reducing discomfort and pain, improve reaction time and balance, improve wellbeing, increase energy, reduce fat levels and increase speed and efficiency in movement. Being consistent in doing your Mobilizers is a major key to reaping the benefits!

3/ Fascial Freeing : Fascial Freeing is a simple, effective method “freeing” locations of the body such as the hips that become restricted through everyday lifestyle challenges. It addresses the locations of the body that tend to “glue up “, impeding the efficiency of the body, it can be applied using various Osteo Fascial Techniques such as foam rollers, tennis balls,softballs, spiky balls or hands on from your Personal Trainer J Fascial Freeing will improve your recovery, movement, vitality and training performance.

4/ Nutrition/ Hydration : In our previous newsletters we have stressed the importance of Good Healthy Nutrition and keeping well Hydrated for general well being and it also plays a major role with your recovery from your workouts. After depleting your energy stores during your workout, you need to refuel with good quality healthy food fuel to enable your body to recover and repair tissues. You also lose a lot of fluids during your workout and should always be replacing it during your workout, but filling up after your workout is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

5/ Contrast Therapy : Alternating cold water and hot water when you have a shower provides increase muscle flow to the working muscles and speeds the removal of lactic acid and is a great way to recover from your workouts. Be sure to start and finish your shower with the cold exposure: a simple formula to follow is 15 seconds cold 30 seconds hot repeating 3 or 4 times but remember always start and finish with the cold water!

6/ Massage : Pamper your body by treating yourself to a massage, it will help relieve any tension in the body tissue, provide you with relaxation, help relieve stress, make you feel great, and is fantastic for your wellbeing as well as being a very enjoyable form of recovery! So get pampered and ENJOY!