New Year's Resolutions...

Free Fitness Gifts for all

Just thought I'd let you know about the site at http://www.12daysoffitness.com where over 200
of the world's leading fitness experts are GIVING AWAY diet plans, workouts, videos, audios and reports about practically every aspect of getting and staying in great shape.

As it's all free I thought you might like to check it out at http://www.12daysoffitness.com and
get your name on the list!

Check it out and tell me what you think!

In another month....

People will no doubt be nursing hangovers and desperately trying to put resolutions into place.

Have you even thought about what your goals are for the coming year?

Instead of waiting until the new year to commit to a healthier lifestyle, why not start today? Start by adding one serving of fruit and one serving of vegetables, cutting back on the sugar, bread, and junk food in your diet. Don't wait until your belt is tighter by one or two notches after Christmas!

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Attitude to Burn's goals for the new year are:
- New website
- New trainers
- New programs

and of course helping all new and regular clients achieve their health and fitness goals.

We now have gear for sale!

We've just received a shipment of 10 oz leather boxing gloves. So if you would like your own pair to bring along to training (and to use at home!) - they can be purchased online here:
http://www.attitudetoburn.com.au/boxing.html

These are excellent quality.

Our gym this morning

This is where we worked out this morning - Boxing on the Beach!

Q & A Time

Question: I would really love to join in with group training, but I haven't exercised for quite a while and I'm scared I won't be fit enough and basically I'm scared of embarrassing myself. What would you recommend as being the best way to get started?

Answer: Firstly, most group sessions are tailored in such a way that everyone can be catered to. However, as we offer a first session for free, we often suggest that you have that session as a half hour one on one introductory session. That way we can both work together to assess your goals, your current fitness level, introduce you to technique, and I can work out where I need to focus on you and tell you to ease off in a group situation.

Group Sessions are now in full swing!

Tomorrow morning's session will be:
Fighting Fit Friday in the Fand.

Luckily tides are still low in the morning, so we should have access to a nice range of soft sand, hard sand - and of course boxing!

Protein Pancake Recipe

If you're struggling to get a bit of extra protein in your diet, or trying to think up new things to 'snack' on, try these.

250g cottage cheese - low fat - dairy farmers has best protein/carb/fatratios
2/3 c rolled oats
3 egg whites or 2 whole eggs

Method:
Put egg whites/eggs into the blender and whisk, then add cottage cheese,whisk, then add in the oats, whisk until nicely blended and smooth. Lightly grease frypan - pour in either pikelet size batches or pancake sizebatches. Cook like for pikelets ie once they get bubbly turn over. This is really enough for two days worth of breakfast or three days of snacks. It probably sounds horrendous with the ingredients, but trust me..they are actually really good!!!

Serve with either sugar free maple syrup or fruit or natural peanut butter/ sugar free jam.

Yum.

recipe courtesy of www.stumptuous.com

Why you shouldn't be dieting to lose weight

1. the word 'diet' should be removed from your vocabulary - it's just die with a 't' on the end afterall.
2. diets generally mean reduced calories, strict ideas on 'good' foods and 'bad' foods and result in you waking up facedown in a bucket of tim tam icecream, result in lean tissue loss and more fat being returned to the body then you had in the first place.

Basically, by saying you're going on a diet, you are dooming yourself to failure

So, what's the way to weight loss success?

1. Always eat breakfast.
2. Always try and eat a source of protein with your breakfast, ie eggs, yoghurt, nuts, seeds or protein shake
3. Do not be fooled into thinking 'low carb' is the only option. Your body needs carbs to fuel your workouts.
4. Carbs should consist mainly of fruits, veges, wholegrain products, like wholegrain breads (not to be confused with 'wholemeal').
5. Try and eat some protein with every meal and snack
6. Try and drink at least 2 litres of water every day
7. Try and eat some fruit or veges with every meal
8. Never skip meals
9. Try and have a fish oil capsule each day for Omega 3 supplementation
10. Keep a food diary - writing down each and every item you eat and drink will help you on the way to not only weight loss success, but success in maintenance. This approach allows you to fully monitor the amounts you are eating, how you feel after you have eaten certain foods and makes you accountable.
11. Aim to eat well 90% of the time. So, if you are having 3 meals a day and 3 snacks, that's 6 meals a day x 7 days a week = 42 meals/snacks. If you are aiming to be good for 90% of that time then 38 of those meals/snacks should be spot on the plan... you can add a few off plan treats in to 4 of those meals/snacks in the week. Remember to keep those 'cheats' as being small so you don't blow your calories too much.
12. Keep an eye on your portion sizes. Try and visualise an ideal portion of protein (chicken breast/fish fillet) as being the size of a deck of cards, and an ideal portion of starchy carbs such as pasta or potato as being the size of a tennis ball or your balled up fist. You can have unlimited green leafy veges or green beans, asparagus etc.
13. Be conscious of the calories you are consuming, but not ruled by them. Calories in = calories out. BUT you cannot out exercise a bad nutrition plan.
14. Try and limit your alcohol intake - too much will hamper the best nutritional plan in the world.

Outdoor fitness sessions starting soon!

Okay, I'm just about ready to go - finally getting all of my equipment together, so my outdoor fitness squads will be starting on November 17.

There will be a four week (3 sessions/wk) beach ready camp - this will be a fairly intense round of sessions to get you in perfect shape in time for christmas.

Joining that is a 12 week (3 sessions/wk) total transformation camp - focussing on a combination of bodyshaping & cardiovascular work - incorporating soft sand, hard sand, hills, sprints, boxing, kickboxing, kettle bells, weights & core strength.

Both camps offer nutritional guides to provide you with a better understanding of what to eat and when to eat it - and show you that you can have your 'treats' as well.

I'm also looking at offering fortnightly 'Saturday sessions' - just good hard sessions that you can add to your other sessions or if you can't make it during the week, you can make up on the weekend at no extra cost.

Quick Brag!

I have 'sponsored' some friends in their local mixed Touch footy competition by providing them with 'attitude to burn' t-shirts (the hottest item to be seen in this summer!).

They played their second game last night - against some of the Savvy Fitness crew - and flogged them (their words, not mine ;-) ) by 1 point!

Go team :-)

Welcome

Welcome to the first official blog post for the Attitude to Burn personal training blog.
Hopefully there will be some informative stuff written here, as well as the irreverent!
Feel free to comment, ask questions etc.
Caroline