NEWSLETTER
Start Now
It's already February and instead of joining
the millions of people saying "where did
the year go", be the one who takes action
now so that you can look back on the year
and see where the year actually went.
It doesn't have to be big, it doesn't even
have to be fancy, but make sure you do
something in order to achieve what you
want by the end.
It could be as simple as changing how
much water you drink this month or maybe
fitting in an extra session in February
instead of waiting until September to take
action for your summer body. No matter
what you want to achieve if you take the
first step it is a lot easier to keep those feet
moving for the rest of the year.
Momentum is one of the hardest things to
create but one of the easiest tags to keep
going. lets create some momentum in your
fitness this year by starting NOW!!!
Talk to one of our trainers to organise a
FREE program to help with your goals.
Joshua the Fitness Philosopher
Grab, Sit, Repeat: The Simple
Power Of The Goblet Squat
You heard that squatting is a basic human
movement. So why are we so bad at it?
What can we do? Meet the goblet squat, a
movement that can help anyone master
squatting form.
Often dubbed the "King of exercises," the
barbell squat offers a whole host of
benefits, including but not limited to:
stronger and meatier legs and a rock-hard
behind. For better or worse, "How much ya
squat?" is the lower body equivalent of,
"How much ya bench?" when gym-goers
size each other up.
Despite being one of the greatest bang-foryour-buck movements for athletes, the
barbell squat is not appropriate for
everyone. Most training programs benefit
from featuring multiple variations of a
movement. Luckily, there are many squat
variations, including the front squat,
Zercher squat, and box squat. They all
have their place in a training program.
However, for my money, one of the
absolute best squat variations may also be
one of the newest: the goblet squat. This
fundamental exercise is easiest to master
for folks from all walks of life. The greatest
part about it is that everyone can stand to
benefit from it (barring contraindications,
of course). Even if you squat heavy right
now, it's likely that some time with the
goblet could help your form.
The goblet squat is one of the most idiotproof ways to learn and reinforce the basic
squatting movement pattern. I've used this
exercise successfully with clients ranging
from 14 to-70-years old. Unlike most
exercises, this one is more difficult to
execute incorrectly, which is why I like it
so much.
The setup of the goblet squat, from the foot
position to the way the weight is cradled
against the chest, essentially sets you up for
solid form from the get-go. I recommend
this to everyone: the beginning strength
trainee who is unfamiliar with what a
proper squat feels like, the fitness buff who
wants to squat with the best possible form,
and the individual looking to stay healthy
and move well. It's especially great for
those with subpar ankle mobility, poor
wrist flexibility, tight lats, injured
shoulders, and/or long legs. I think it would
be fair to say that most of us fall into at
least one of those categories.
The few coaching cues involved in the
goblet squat more than suffice to get the job
done:
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

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Hold a weight against the chest. If you
have a kettlebell, grab it by the horns;
with a dumbbell, hold one of the
heads up vertically between your
palms.
Position your feet so your stance is a
smidge outside shoulder-width, with
your toes pointed slightly out. If
you're taller, you may need to widen
the stance a little more.
Drop it like it's hot. That is, sit back
and down between the knees, keeping
your chest up the whole time. Make
sure you're not falling forward or
rounding your back.
Go down as low as you can while
keeping your feet flat on the floor. If
your heels come up, it’s either that
your stance is still too narrow, you are
not sitting into your heels or you may
have tight hamstrings. (Ask one of our
trainers to help you out with this as its
sometimes hard to identify the
problem yourself)
At the bottom, brush your elbows
down the inside of your legs and push
your knees out. This is what makes
the goblet squat so special, so let me

February
2013
say that again: knees out, knees out,
knees out.
Shoot back up and stand tall at the
top.
Simple enough, right? Make sure to not
over think it. Think less, squat more, and
everyone will be happy.
Karren Bourbon
Personal Training Manager
How to Increase your Sports
Performance
There are many factors that determine an
athlete's sports performance inside or
outside of the Gym. After you have
mastered the basic training concepts,
having some additional knowledge and
understanding of the following can help
you reach the next level of sports
performance.
The right nutrition can help you excel
within the Gym and in sport; recover faster,
decrease your risk of injury, and even
reduce muscle soreness. Proper sports
nutrition can also help you avoid
dehydration, hitting the wall, general
exercise fatigue, and more. Fuel your body
right to get the most out of your efforts.
When it comes to moves that target muscle
groups, abdominal training exercises are
amongst the most popular. But it's selecting
those that are proven to be most effective,
and performing them correctly, that will get
you the strong core and results you're after.
The best abdominal exercises for athletes
don't focus exclusively on the abdominal
muscles, but work the entire core. Athletes
need a strong core foundation for powerful
movements and specific abdominal
exercises are only a small piece of the
program.
Strength Training is a critical component to
athletic performance. Increasing muscular
strength and endurance improves an
athlete's ability to exercise more efficiently,
avoid injury and recovery faster.
Stefan Croatian Sensation
NEWSLETTER
Value of having a Personal
Trainer
Our personal training tailors each of your
fitness training workouts in such a way as
to make your body adapt to the exercise
activities in order to achieve your goal(s).
Every body is unique, and so is yours, from
genetics, past history, injuries, etc. We
tailor each of your health fitness workouts
for your unique body in order to
accomplish the most results and ultimately
achieve the best workouts for your
Each personal training client has specific a
goal, and usually more than one. Different
fitness goals require different exercise
workouts. For example, weight loss
workouts are very different than muscle
toning, bodybuilding, strength training,
health fitness, or beauty fitness workouts. I
constantly see people on the wrong exercise
program for their goals. Our personal
training tailors each exercise program for
your goals.
We also balance your bodies muscles
during each and every workout, while still
focusing on accomplishing your fitness
goals. You are as strong as your weakest
link, and the same holds true for muscles. If
one muscle or joint is weaker with respect
to the other connecting muscles, then that
weaker muscle will hold you back, your
workouts back, and will make you stagnate
and plateau, sometimes for years. We
correct this balance through the efficient
personal training.
Sam the Man
Pumpkin Protein Bars
healthy ingredients together to make a
pumpkin protein bar that's soft, supple, and
sinfully delicious.
Ingredients:
 ½ C Xylitol Brown Sugar Blend (ideal)
 4 oz. jar baby food applesauce
 2 tsp. ground cinnamon
 1 ½ tsp. ground ginger
 ½ tsp. ground clove
 1 tsp. baking powder
 1 tsp. baking soda
 ½ tsp. salt
 2 tsp. vanilla extract
 4 large egg whites
 15 oz. can of raw pumpkin
 2 C oat flour
 2 scoops vanilla whey protein
 ½ cup almond milk
 ½ C chopped walnuts (optional)
Directions:
 Preheat the oven to 350.
 Spray a 9 X 13 Pyrex dish with nonstick spray.
 Combine first 11 ingredients and mix
well.
 Add the final 3 ingredients (4, if
adding walnuts), and mix until
incorporated.
 Spread batter into the Pyrex dish and
back for 30 min.
Makes 24 squares.
Nutrition (without walnuts): 1 square = 47
calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63
calories, 2.3 g fat, 8 g carbs, 4 g protein
www.bodybuilding.com
Group Fitness
Classes are now well and truly under way
and going great. Thanks to your requests
we are starting evening childcare from
Tuesday 5th February. To begin with it will
be Tuesday and Wednesday evening
5:30pm – 8pm.
Who hasn't experienced the guilty pleasure
of a tasty pumpkin scone, cheesecake, or
bread at the local coffee shop?
Unfortunately, they're pretty unhealthy, but
they're so darn delicious! If only there was
a healthy down-home pumpkin piece of
heaven that someone on a diet could
enjoy...
Well, there is—and I've got the recipe! You
might not have guessed, but pumpkin is a
very nutritious fruit offering a bunch of
great health benefits. Unfortunately, those
benefits are usually offset by adding too
much sugar, simple carbs, and fat.
However, this edition of LiveFit Recipes
proves that you can throw a whole mess of
Most popular classes in January were:
 Sam Mon 7 pm ABT
Followed very closely by
 Joe Mon 6 pm Boxing
The Three Legged Stool
The Training Leg
An individual may train with great intensity
in the gym but will not realize much muscle
growth without proper feeding and resting
of their muscle fibers.
In this scenario, the "training leg" has
become the overpowering leg on the stool
while diet and lifestyle legs, which equates
to proper feeding and rest, have been
neglected. As a result, potential muscle
growth or fat loss has been compromised
and goals have not been met.
February
2013
Likewise, if a person eats healthy but does
not push their muscle to work harder the
body has no reason to improve. The
"training leg" thus becomes the short leg of
the stool and potential growth is hindered.
To build muscle mass your body must be
pushed beyond its normal means to be
given incentive to become stronger, bigger,
or faster.
Lifestyle Leg
Represents how you typically live your life.
If your training and/or diet become
overwhelming factors in your life then you
may be limiting your interaction and
involvement with your family, friends and
your work.
Don't let your training always take
precedence over everything in your life.
You must learn to schedule your training to
maintain and foster your participation in
your family or work activities.
By doing so, you help build a supporting
relationship that will, in the end, create
your support team which will be there
when you need it most. Ignore them, and
suffer the possible consequences of them
ignoring you when you need their support.
Making sure you schedule rest and
recuperation time for your body is also
important. If you train intensely and feed
your body correctly you may still not
achieve your full potential if you do not
give your body the rest it needs to rebuild
your muscles.
Making sure you have adequate number of
hours of sleep each night and enough time
between workouts to give your body time
to repair will result in improved recovery.
The Diet Leg
Being on a strict diet doesn't mean you can
never eat out with your family and friends,
it just means you may not be able to
indulge in everything they are eating. Just
because you may be suffering through a
diet doesn't mean everyone in your life has
to suffer!
When eating out, choose your foods wisely
and limit your consumption. Enjoy your
company and paste a smile upon your face
if you have to. Your family or friends will
appreciate you being there.
www.bodybuilding.com
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