THIS WEEK’S TIP
Appetite and Feeling Full
When it comes to weight loss, most of know that it's a matter of eating less fuel than we burn. But understanding the
principle of weight loss is different to employing it. All too often our appetite and the desire to feel full after a meal can
disrupt our well intentioned diet plans. In this issue we'll cover the main points to consider.
Stomach Size/ Capacity
Our stomach size is not fixed. It's like a balloon. It will stretch to accommodate the amount of air (or in this case food) we
force into it. If we continually eat till we are full, or past feeling full, it will respond by increasing in capacity. The next time
you eat a meal, you'll need to eat even more to achieve that same degree of “fullness”. Unfortunately this means
consuming more calories and subsequently gaining weight.
When we embark on a calorie restricted diet, our stomach, which is used to receiving a certain amount of food doesn't
know why we aren't feeding it enough. Often it will complain or tell us that it is still hungry. This can be hard to ignore,
particularly in the first few days, when we aren't used to feeling less than full.
Luckily, our stomach will also shrink to accommodate the reduced quantity of food, given time. This means that we can
feel satisfied with less food. It's this stomach adaptation process that can be hard to deal with. Further on in the article we'll
discuss strategies for dealing with this.
Delayed “Fullness” Indicators
It takes our body a while to catch up when it comes to satiety. If we eat quickly, our body won't tell us when it's had
enough. It can take up to 20 mins before our stomach sends us the signals that it has had enough. Therefore it's easy to
continue eating and only discover too late that we've eaten beyond our capacity.
By chewing your food more (up to 30 chews if you can manage it!) you'll not only help your digestive system, you'll
increase the time spent eating, thereby giving your stomach a chance to tell you it's had enough.
Protein and Water: You’re Friends at Mealtimes
As we've discussed in previous issues, when it comes to the macronutrients (protein, fat at carbohydrates) it is protein that
creates the most satiety. A high protein meal will help you feel far more satisfied than the same size high-carbohydrate
meal. This means that while attempting to eat less, protein can help us avoid the ominous stomach growls.
Similarly, dehydration can often be confused for hunger. Many people are not getting their minimum of 2L per day, which
can lead to eating more food.
A good rule to follow is this; if you're feeling ravenous and it's not yet time for your meals or snacks, have a glass or two of
water. If you're still feeling hungry 10 mins later, then it probably is true hunger.
It's one thing to understand the mechanics of weight loss, but another to put them into practice. Use the above methods to
help keep your nutrition on track and you'll see the results you're after!
PERSONAL TRAINING CLIENT OF THE MONTH!!
Michael Iwaniuk became our ‘Personal Training Client of the Month’ for September. Michael lost
3.8kg and almost 10cm in this month not an easy accomplishment by any means especially only in his second
month of training.
Michael is the second client to win both Personal Training and Group Exercise client of the month in the same
month. Well done Michael were all very proud of your success and your determined approach to your training.
Michaels overall statistics for the month of September is below, again an amazing accomplishment in just one
month.
Well done Michael you’re a champion!!!
Assessment 1
Assessment 2
Weight Loss
Measurements
Beep Test
77.9kg
9.1
76.1kg
Almost 10cm in 1 month
10.4
Push-ups
31
45
Sit-ups
60 assisted
52 unassisted
Bridges/Plank
1:46
2:30
Squat Holds
2:43
2:43
Defence Force
Rating
Army
Special Forces
You’re a Champion!!
GROUP EXERCISE CLIENT OF THE MONTH!!
Michael Iwanuik became September’s Group Exercise client of the month as a result of an
increase on almost all fitness tests conducted this month. Michael’s most impressive results came from the Beep
Test in which he went from 9.1 in his first assessment to 10.4 this month and also in his push-ups where he went
from 31 push-ups to 45 push-ups. Michael also done very well on his other tests and as a result increased by two
levels in his defence force rating from being ‘Army Fit’ to ‘Special Forces Fit’.
Well done Michael you’re a champion!!!
Assessment 1
Assessment 2
Beep Test
9.1
10.4
Push-ups
31
45
Sit-ups
60 assisted
52 unassisted
Bridges/Plank
1:46
2:30
Squat Holds
2:43
2:43
You’re a Champion!!
OUR NEXT QUARTERLY GET-TOGETHER
Our Christmas function is still to be decided
INSPIRING QUOTE:
It is not the mountain we conquer but ourselves."
- Sir Edmund Hillary
GROUP EXERCISE TIMETABLE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Outdoors Boxing
Boot Camp
9:30am
9:30am
7:00am
Nepean
River,
Tench
Avenue,
Opposite
the Coffee
Club
Nepean River, Tench
Avenue, Opposite the
Coffee Club
Jamison Park
(Opposite the
Netball courts
near the little hill)
(Tench Reserve)
Boot Camp
Boot
Camp
6:30pm
6:30pm
7:30pm
6:30pm
Jamison Park (Opposite the
Netball courts near the little
hill)
Jamison
Park
(Opposite
the Netball
courts
near the
little hill)
Penrith Sports Stadium
Herbert St Cambridge
Park (Opposite High
School)
Penrith Sports
Stadium
Herbert St Cambridge
Park (Opposite High
School)
7:30pm
Penrith Sports Stadium
Herbert St Cambridge Park
(Opposite High School)
SATURDAY
Outdoors
Boxing
(Tench
Reserve)
Kick Boxing
FRIDAY
Kick Boxing
Kick Boxing
ABOUT OUR CLASSES
Kick Boxing

Great for beginners and those who want a challenge

Great for people trying to lose weight and wanting to enhance muscle tone

Improves overall fitness and energy

Fun and exciting classes that spice up your workouts

Great social and supportive atmosphere
Boot Camp

Great for those who are currently involved in training and those that like outdoors workouts

Fantastic high intensity workouts that aid in great muscle tone and weight loss

A mix of boxing, running, sporting and military techniques to aid in enhancing overall fitness

Excellent for those whom want a challenge with their workouts outside a gym membership
Prices

First class $7.50 per person

Casual classes $15 per person

10 visit pass for $125 (sessions don’t expire, you can use them when you want to and you can use the pass for
both Kick Boxing and Boot Camp classes)
If you would like to come along to a class feel free to contact us on the details below. We look forward to
providing you with a fantastic class!
Yours sincerely
Denver Oliveux
P.S. Remember – To Look Good you have to Train Ugly!
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