November 2011

GENERAL DISCUSSION Well I hate to say it but the Christmas season is nearly upon us all. October has come and gone with the All Blacks finally shaking the monkey from their back and winning the Rugby World Cup the month has rushed past our eyes and now we have November to look forward too. It seems that every year come late November there is a massive influx of people coming to the gym so they can get in shape for Christmas Day and New Years Eve. With less than 7 weeks until Christmas right now so its the perfect time to start working hard to reach those Christmas goals. Bearing this in mind be sure to check out the great workout thats in this newsletter. Its a quick and easy to follow workout that you can do in the gym or outside. November is going to be an extremely busy month for Fitness Ideas. Most of you are aware that come mid December I will be having surgery and therefore I will not be available to take any clients from Tuesday 13 December until Wednesday 28 of December and upon my return I will only be coming back on a part time basis until early January. My goal is to make sure all my clients have a clear plan with regards to their training whilst Im away so make sure to book in over the next month so we can discuss your training goals and needs. This month continues to see my involvement with the Wellington based players from the Under 17 and Under 20 womens football teams, Paul Iffils Health and Nutrition and now with Blue Cactus Hairdressers. Blue Cactus offer some great rewards for their clients and the New Year will see much more of my involvement with this great company. For the month of November I will be involved by providing some in-services to the Blue Cactus staff around postural health.

As well as the featured training programme I discussed earlier, there is also a great article on what are some basic foods to eat to promote great health and well being. You will be amazed at how simple it is. For all my woman readers, I thought I would share some interesting information out of an article I happened to read the other day. The article was about sports bras...so here are two interesting facts from the article: 6 is the number of months you should replace your sports bra after. With regards to any high impact movement a bra less than a 12B bust can vertically bounce up to 8cm and 16 DDs can move up to 18cm. On that note it is time to move on... Please feel free to share any thoughts you may have either by contacting me on email at fitnessideas@hotmail.com or visit me on my Facebook page. I hope you enjoy this months newsletter. Yours in health Shaun

Be sure to follow me on: http://shaunsfitnessideas.wordpress.com

Something you want to see more of in the newsletter or something new you would like covered, then drop me a line and let me know!

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CLIENT TRAINING NEWS Once again, some great people doing some awesome things both in and out of the gym. Firstly, a big mention to my client Diana. If you have not been reading my Facebook page or blog, Diana has taken a very public 10 week challenge to improve both her health and fitness. At the time of this newsletter, Diana will be starting week number 5 of 10 and as of the 4th week Diana has made some huge improvements with energy levels, motivation, strength and fitness with a 4kg drop in weight to boot. Already Diana has inspired some fellow gym goers with two other people approaching me to undertake the same type of programme. The good thing to hear from Diana is that she is already thinking of how to continue this once the ten weeks is finished. GREAT WORK DIANA! October also saw the Under 17 Football Ferns beat the Under 17 Australian womans team in a three test series. This is a fantastic result for the girls especially leading up to a World Cup year next year. Im currently working with the Wellington based squad members from the NZ Under 17 and 20 Woman Football squads. These young ladies have been working really hard and this will continue through the New Year as they work towards their respective World Cups next year. For those of you that dont know, I also work with a great bunch of people from Independent Living Head Injury Society. On a weekly basis I work with these great people to help them improve their health, fitness and movement. All of these people work really hard each week and I want to congratulate all of them. Finally I would like to congratulate one of my clients, Trudy. Trudy has a bit of a love/hate relationship with her training at times but to her credit she always remains upbeat and tries her best. So I was extremely happy when she entered her first 5km running race. Not only did she finish the race but completed it in just over 30 minutes and is already talking about running another race. A fantastic effort well done! A quick mention of the following clients who are making some fantastic progress: Kerri Cox, Karen OConnor, Angela Venn, Thomas Legge, Rebecca Goodall, Lisa Rickard-Sims, Judy steel and Jackie Munroe and not to forget the members of my Muffin Top groups who are doing great work. KEEP IT UP EVERYONE!

To all my clients and everyone who reads this newsletter, remember at times it may be hard following your health, training and eating plans and things like this do not always come easily, but the final results are well worth it. TRAINING NEWS This month Im going to share with you a great training programme that is quick and convenient and can be done both in and out of the gym. Not to mention this workout is great for reducing stress and lifting your mood. Try it out and let me hear your thoughts. Start with a 5 min jog or a 5 min warm up on the bike. This is great to get blood into your muscles and warm you up. Exercise #1: Prisoner squat, 15 reps

Stand with hands behind head, chest out and elbows back. Slightly lean forward then squat down. Squeeze your glutes as you push yourself back up to standing. Jog 2 minutes Exercise #2: Forward lunge, 12 reps each side

From standing position take a step forward. When your front thigh is parallel and back knee is just above ground hold for 1 sec then push up to start position. Be sure that front knee does not go over the front the toes. Jog for 1 minute
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MOTIVATION OF THE MONTH Exercise #3: Close hand push up, 12 reps Sometimes motivation can be hard to find, sometimes it can be easy. I stumbled across this story about a well known person in history. Why did I like this and want to share it with you? This story shows that being motivated and reaching your goals does not have to be as complicated as we try and make it. Sometimes it is as easy as not giving up. Never Give Up Sir Winston Churchill took three years getting through eighth grade because he had trouble learning English. It seems ironic that years later Oxford University asked him to address its commencement exercises. He arrived with his usual props. A cigar, a cane and a top hat accompanied Churchill wherever he went. As Churchill approached the podium, the crowd rose in appreciative applause. With unmatched dignity, he settled the crowd and stood confident before his admirers. Removing the cigar and carefully placing the top hat on the podium, Churchill gazed at his waiting audience. Authority rang in Churchill's voice as he shouted, "Never give up!". Several seconds passed before he rose to his toes and repeated, "Never give up!". His words thundered in their ears. There was a deafening silence as Churchill reached for his hat and cigar, steadied himself with his cane and left the platform. His commencement address was finished. Foods that should make up your weekly intake With all the health and nutrition information that is out there it can be extremely confusing to know what is good to eat and what you should avoid. To try and simplify things I have compiled a list of foods that will enhance your health and wellbeing. These foods also have the added bonus of being as close to nature as possible which is something I support whole heartedly. So check these foods out and see if you can add them into your daily food intake. 1. Capsicum, kumara, kiwifruit and strawberries: All these foods have high levels of Vitamin C, which is not just an essential vitamin but is also needed to make collagen which keeps the arteries in your heart supple.

Start in a push up position and rest knees on the ground. Instead of letting your arms flare out, keep your elbows close to your body as you lower your chest down. Keep back flat and head parallel to back. Jog for 1 minute Exercise # 4: Plank exercise, hold for 30-45 seconds

Choose between on toes or on knees. With legs straight and together, set elbows under shoulders so bodyweight rests on forearms. Raise weight on forearms and toes/knees and keep core tight. There should be a straight line from heels to shoulders. Jog for 1 minute Exercise #5: Inverted row 6-10 reps

Find a railing or a stable horizontal tree branch (if outside) then lie beneath it with your heels on the floor and grab the bar/tree with hands about shoulder width apart. Keeping your body in a straight line, pull your chest up to the bar using back muscles. Slowly lower yourself until your arms straighten. Make sure your core is tight. Jog for 2-3 minutes then stretch.

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Paul Ifill's Elite Health and Nutrition 2. Salmon, walnuts and flaxseeds: All a great source of Omega 3s and essential fat. One of the benefits of Omega 3s is that it acts as an anti inflammatory agent. 3. Brown rice, beans, meat and chicken: The brown rice and beans give you some slow burning carbohydrates and the meat and chicken are a great source of protein to repair muscles. The great thing about these foods as well is they are a great source of B6, B12 and folic acid. 4. Green leafy vegetables, watermelon and dairy products: All these foods are great sources of Vitamins A, C & E. From a health perspective like Vitamin C, they keep arteries supple. These foods also are very good to help prevent cramping after strenuous exercise. 5. Berries: not only do they taste great and are a great source of natural sugar but snacking on berries has been shown to help improve short term memory. 6. Avocado: Not only a great source of healthy fats which help with digestion, avocados can help with lowering blood pressure. 7. Eggs: Eggs in the past have had a bad rap from some quarters. But at the end of the day eggs are rich in protein and good quality fat; the protein is great in building muscle and neuro transmitters and high in memory boosting, fatigue busting choline. QUOTE OF THE MONTH Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong See you all next month.

For all Fitness Ideas clients and newsletter subscribers, mention my name when you place an order and you will receive a 10% discount. Hi, my name is Paul Ifill. I would like to thank you for visiting my page. I am a professional footballer for the Wellington Phoenix FC in the Hyundai ALeague. I have been playing professionally for 14 years and been fortunate enough to have appeared in the English Premier League for Sheffield Utd, the FA Cup final in 2004 for Milwall V Man Utd, which led to a place in the Europa League. After struggling to maintain my weight throughout most of my career and trying numerous FAD diets, I am pleased to be able to tell you that I believe I have found the answer! I have worked with many different nutritionists and fitness coaches throughout my career and have been able to bring all this information together to share with you and help you achieve your goals! It really is as simple as exercising, maintaining a healthy, balanced diet and using the correct supplements. I have discovered the brands Nutriway, Fuel Factor and XS Energy, which have played a key part in getting me back to full fitness. I feel I am in better shape, both physically and mentally, than I ever have been at any other point in my career. I will aim to keep you up to date with all the latest product information and my personal preferences. If you have any questions regarding the products please do not hesitate to contact me on: elitehealthandnutrition@gmail.com *Nutriway *Fuel Factor *XS Energy

If you would like to buy any of the products featured in the above ranges, please contact me elitehealthandnutrition@gmail.com or alternatively you can purchase them via PayPal on my Facebook page. http://www.facebook.com/elitehealthandnutrition http://www.twitter.com/EliteHealthNut http://www.youtube.com/EliteHealthNut

Shaun Shaun
021 383 589

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