What's on at Wall2Wall Fitness- May 2011

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Issue No7: April/May 2011

A massive two months! A lot has been going on at Wall2Wall Fitness during April & May. The first weekend of April saw Boot Camper Claire Forbes and many others conquer the Oxfam 100 Trailwalker event. Two weeks later a huge team of over 40 ran the Run for the Kids event with numerous PB's and countless stories of personal triumph. May brought the Mothers Day Classic event and further excellent efforts from Wall2Wall clients. But in the last two weeks we have seen our best efforts thus far. Matt Vescovi & Matt Elsley (pic right) raced 100kms through the Blue Mountains in the North Face 100 whilst a small Wall2Wall team raised over $5000 for Motor Neuron Disaese Victoria whilst completing the SMH Half Marathon in Sydney. Thanks to those whom generously donated to the cause. So what's next? Winter Boot Camp starts in 2 weeks, Run Melbourne is only 50 days away and City to Surf and Melbourne Marathon entries are now open. See below details about all events, including info about our winter indoor options. Yes the mornings are fresher, the nights are closing in faster and the need for several layers is greater, but there is no excuse for not getting out there and exercising this winter. Set another SMART goal and let us help you maintain that healthy active lifestyle. Cheers, Nick & Catherine P.S. Congrats to regular Boot Camper Julia on her engagement to James.

Winter Boot Camp What are we doing this winter? Monday 6am Indoor Circuit with Nick Tuesday 6am Boot Camp with Catherine Tuesday 6pm Boot Camp with Nick / Catherine Tuesday 7pm Indoor Circuit with Catherine Wed 6am Boot Camp (cardio focus) with Nick Thursday 6am Indoor Circuit with Catherine Thursday 6pm Running Group with Nick Thursday 6pm Boot Camp with Catherine Thursday 7pm Indoor Circuit with Catherine Saturday 8am Running Group with Nick Cost for 8 week program (Tues 14 June- Thur 4 Aug) 1 session/weekly $160 2 sessions/weekly $299 3 sessions/weekly $399 4 sessions/weekly $499 Choose your sessions, confirm with us and pay upfront ASAP! Indoor Sessions- (max 10/session) SO BOOK NOW! Domain Health, 181 Wells St, South Melbourne

Busting the Great Myths of Fat Burning Your body burns either fat or carbs depending on the intensity of your activity. But when it comes to losing weight, calories are calories. You burn fat even when you're in couch-potato mode. Yet, a lot of misunderstanding prevails. Get ready to break down some of the myths people have about burning fat: Myth: The body completely shuts off one fuel source when it turns on the other. The Truth: What has often been misunderstood by both exercisers and exercise instructors alike is that the body relies on both fat and carbs for energy all the time, albeit in different ratios. In fact, as you sit here reading, you may be burning about 50-60 percent fat and 50-40 percent carbohydrates. (Figure out how your metabolism is working in How to Measure Your Metabolic Rate.) Read more


	RUN MELBOURNE Sunday July 17 Half marathon, 10km, 5km Start on St.Kilda Rd & Finish in Birrarung Marr Join Team Wall2Wall Fitness www.runmelbourne.com.au			WINTER BOOT CAMP See Winter Training Times above New indoor Training location High Intensity Circuits, Running, Boxing, Weight Training BOOK NOW to hold your place Flexible options available for those travelling this winter!

	CITY TO SURF - Sydney ENTRIES NOW OPEN Sunday 14 August 14km event from CBD to Bondi We are hoping to take a team of 10-12 to this year's event. Contact Nick for Training Plan www.city2surf.com.au			MELBOURNE RUNNING FESTIVAL ENTRIES NOW OPEN Sunday 9 October Marathon, Half Marathon, 10km, 5km Join Team Wall2Wall Fitness www.melbournemarathon.com.au


	WINTER BOOT CAMP Cost for 8 week program (Tues 14 June- Thur 4 Aug) Program Listed Above 1 session/weekly $160 2 sessions/weekly $299 3 sessions/weekly $399 4 sessions/weekly $499 Choose your sessions, confirm with us and pay upfront asap! Indoor Sessions- (max 10/session) SO BOOK NOW! Domain Health, 181 Wells St, South Melbourne			ACTIVE FEET SALE 15% OFF STOREWIDE - SHOES - APPARELL - ACCESSORIES Friday 3rd - Sunday 5th June 2011 Camberwell, Heathmont, Prahran • Will honour this from Monday 30th May - come in early and avoid the rush… • If you are not able to make it into store during this week please ring & phone purchase to secure the sale price. • Please feel free to include your family and friends.

	Personal Training 9-5 Special Offer for 9am-5pm Personal Training clients Buy any Personal Training Block of 16 or more sessions and get 2 sessions FREE But for yourself or give to a friend. Session Rates available: www.wall2wallfitness.com.au			Running Group & Programs Weekly Running Group Thursday 6pm Saturday 8am Interval, Fartlek, Speed, Hill Sessions Meet at 2.75km mark of the Tan $15 casual session $50/ month $80/ personalised program

Healthy THAI CHICKEN SALAD

3 cup Romaine Lettuce (chopped)

1/4 cup Organic Peanut Butter

2 cups Cooked Chicken Breast (cubed)

2 T Low Sodium Soy Sauce

1 tsp. Fresh Ginger (minced)

3 T Rice Wine Vinegar

2 cups Shredded Cole Slaw Mix

2 Tomatoes (chopped)

1 Lime (juiced)

Combine peanut butter, soy sauce, 1 T rice wine vinegar, lime juice and ginger in a medium bowl and stir in chopped chicken breast. Toss romaine lettuce, remaining rice wine vinegar, coleslaw and toss together. Place chopped tomatoes on top of lettuce, then add peanut chicken mixture.

Nutritional Information:

Calories: 230, Total Fat: 10g, Saturated Fat: 2g, Sodium: 320mg, Carbs: 11g, Fiber: 3g, Protein: 24g

EAT CHOCOLATE DRINK ALCOHOL AND BE LEAN AND HEALTHY by Andrew Jobling

1. It is easy to read. It makes things simple and understandable.

2. It is honest. People need to know that the facts, even if they don't like what they hear.

3. It is doable, realistic & achievable. It is not as hard as most people think. Getting into shape doesn't require giving up all the foods and drinks that you love, starving yourself, exercising like an olympian and being miserable as many people attempt to do. Take it one step at a time.

4. It is enjoyable. If you don't enjoy doing something, how long will it last? What is the point of making your life miserable and compromising your energy & your health all in the pursuit of losing a few quick kilograms. Enjoy your lifestyle and your indulgence in moderation.

5. It is inspiring and empowering.

We currently have 10 copies remaining at $15 each

HILL RUNNING

Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by recruiting more muscle fibres, around two or three times as many when compared to running on the flat. The action also improves the power of the quads in the front of the thigh as they provide the high knee lift that is required. Hills can assist with higher running speeds and shorter foot strike times.

Hill training offers the following benefits:

• helps develop power and muscle elasticity
• improves stride frequency and length
• develops co-ordination, encouraging the proper use of arm action during the driving
• phase and feet in the support phase
• develops control and stabilisation as well as improved speed (downhill running)
• promotes strength endurance
• develops maximum speed and strength (short hills)
• improves lactate tolerance (mixed hills)

'The miracle isn't that I finished. The miracle is that I had the courage to start' - John Bingham

	Nick +61 416 077 363 or Catherine +61 413 996 235
	info@wall2wallfitness.com.au
	www.wall2wallfitness.com.au

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