NEWS
.
September 2012
MARK'S CORNER
SUPER FOOD OF THE MONTH SALMON
Spring has finally sprung!
Looking at some of our attendance
numbers compared to last year,
there have been more hibernators
this year compared to last and it
has obviously been a long winter
for some of you!
It's time to throw that doona aside,
assess if any damage was done
and get fit and fab for summer!
This month we're holding two open
days, one at Springwood and one at Metro. Make sure you
note the dates for these days and come along. We're going to
have some unique group fitness classes for you to try, health
and fitness seminars throughout the day and a trial on our
personal training.
I hope you have a great month and look forward to seeing you
at inSports soon! As always if you need any assistance just let
one of our helpful trainers know!
QUOTE OF THE MONTH
Perseverance:
Go over, go under, go around, or go through.
But never give up.
Unknown Author
WAIST TO HIP RATIO WHAT IT MEANS TO YOU
Your waist to hip ratio is a simple
measure of how much weight we
carry around the middle of our body.
This is important because weight
stored around the waist has a high
correlation with health problems....
Waist-to-hip ratio (WHR) is a simple
health calculation that looks at the
proportion of fat stored on your body
around your waist and hip.
Why is this important?
Abdominal obesity or having a beer belly is much worse for
your health as fat stored around the waist and organs
correlates with poor health, heart disease risk, diabetes, high
blood pressure, and high cholesterol.
Most people store their body fat in two distinct ways:
1) around your middle (the apple shape)
2) around your hips (the pear shape).
For most people, the apple shape or carrying extra weight
around the middle places them at a higher health risks than
carrying extra weight around their hips or thighs or the pear
shape. Keep in mind that this is just one assessment that is
used in measuring overall health risk. Overall obesity,
however, is still of greater risk than where fat is stored on your
body. Other important measurements are your overall waist
circumference (Body Mass Index (BMI), and percentage body
fat.
If you would like to know your Waist to Hip Ratio, feel free to
ask one of our fitness leaders to measure this for you!
25% PROTEIN
OMEGA-3
VITAMIN D
Our superfood this month is Salmon
which is high in protein, the staple
muscle-building macronutrient.
Salmon has a protein content of approx. 25g per 100g of fish,
and that is nearly as high as chicken. Since fish can be quickly
digested, the nutrients are easily assimilated, and therefore by
eating Salmon our body gets the benefit of a nutrient that will
build and repair muscle tissue. This is especially important for
those who train or workout.
Rich in Omega-3, Salmon is beneficial in increasing our
cardiovascular function that, in turn, helps to reduce blood
pressure and the risk of diabetes.
Salmon is also high in vitamin D and many B vitamins as well
as selenium and niacin, which are vital for metabolism and for
reducing sugar levels in the bloodstream.
Salmon is a fantastic food for helping to increase strength,
fitness and performance, and truly deserves its status as a
SUPERFOOD!
EXERCISE OF THE MONTH LAT PULLDOWN
The lat Pulldown is a fantastic
machine that strengthens the
upper back. While the entire
area is being exercised, the
upper and outer back are the
areas primarily targeted in this
exercise.
Secondary muscles that are
also targeted, although to a
lesser degree include your
shoulders and biceps. As well as being a great option to add
into your workout, the Lat Pulldown can improve your posture.
This exercise offers the added benefits of being able to lift less
than your body weight which can be a stepping
stone before attempting pull ups.
There are a few ways to use the Lat Pulldown
machine, however the behind neck variation is
less effective and may be dangerous. We
encourage you to chat to one of our fitness
leaders to help you use this machine and show
you the variations that are most effective and
safe!
GYM NEWS CANCELLATIONS & SUSPENSIONS
SWEET POISON?
We would like to inform our members of our policy when it
comes to membership cancellations and suspensions.
The Dieticians Association of Australia shares their view.
At InSports, we require written confirmation to put through your
request. If you contact the gym over the telephone to cancel or
suspend your membership, we also require you to email Aaron
or Adrien so that we have written confirmation of your request.
These contact details can be given to you when you contact
us. Over the counter suspensions or cancellations follow the
same procedure as normal so if you require this service please
contact one of our fitness leaders!
RECIPE OF THE MONTH
THE IMMUNITY BUILDING SMOOTHIE
Loaded with boosters like betacarotene and vitamin C from
mango, rock melon and
pineapple, this smoothie primes
your infection-fighting army for
action. "Vitamin C increases the
production of white blood cells
and antibodies," says Tanya
Zuckerbrot, R. D., author of The
F-Factor Diet.
Finally, the duo of almonds and almond milk delivers plenty of
defense-fortifying zinc.
Sadly, when it comes to reporting on nutrition DAA has heard
many sensationalist stories before. Not unlike fad diets, these
reports often appear cyclically like the proverbial ‘bad penny’.
Rather than focusing on the results of a single study or opinion
piece, DAA bases its recommendations on the best science
available at the time.
Makes 3 servings.
Nutritional information per serve
150
Protein
4g
Carbohydrate
22g
Fat
6.8g
Saturated Fat
0.5g
Fibre
4g
Sodium
41mg
Weight gain is caused by eating more energy (or
kilojoules) than is used up in physical activity.
So to achieve and maintain a healthy weight, the focus needs
to be on eating fewer kilojoules and moving more.
When it comes to sugar, DAA supports the recommendations
of the Australian Dietary Guidelines which are:
• To eat only moderate amounts of sugars, and
• To limit those foods that are high in added sugar and low
in nutrition – such as carbonated soft drinks,
confectionery, cakes and biscuits.
A healthy diet involves eating a wide variety of nutritious foods
– while occasionally still being able to enjoy small amounts of
foods containing added sugar. Labeling sugar as ‘toxic’ and
‘addictive’ and placing it in the same boat as alcohol is
incorrect and misleading.
What You'll Need
1 cup peeled, pitted, cubed mango
1 cup chopped rock melon
1/2 cup cubed pineapple, fresh or canned
1/3 cup ground almonds
1/2 cup unsweetened almond milk
1 cup ice
Calories
Big No-No: Processed foods are high in added sugar and
low in nutrition.
Sugar has been sensationally labeled as ‘toxic’ in an opinion
piece in the February 2012 issue of the journal Nature.
However, the Dietitians Association of Australia (DAA) believes
it is simplistic and unhelpful to blame sugar alone for rising
rates of obesity and other related health problems across the
world.
Sugar intake in Australia
Sugar intake has decreased in Australia over the past 40 years
– but as a nation, we continue to put on weight. Australian
research has found sugar consumption has dropped 23 per
cent in this country since 1980, but overweight and obesity
have doubled in that time and diabetes has at least tripled.
Australian food companies have been working to improve the
nutrition quality of their products, including reducing the
amount of sugar added to foods. But there is more work to be
done – and DAA would like to see more food companies
working with Accredited Practicing Dietitians over time to
develop healthier products.
WIN
3 DAY GETAWAY
Every time you "dob in a mate" to join the gym,
with their contact details and yours,
you will receive an entry into the prize draw.
If they sign up, you receive a further 5 entries.
ND
CONDITIONS APPLY - PRIZE DRAWN OCTOBER 2 , 2012
Tackling obesity
A comprehensive, coordinated and evidence-based approach
is needed to tackle obesity, and therefore the health-related
side effects of overweight and obesity. DAA believes this
includes funding the dietary management of obesity through
Medicare, better regulating food marketing, improving the
Australian food supply, and a host of other actions, as outlined
in the Association’s Obesity Strategy.
Source: http://daa.asn.au/for-the-media/hot-topics-innutrition/sugar-not-so-toxic/