BE-FIT Magazine Issue 1 A4

THE ALL NEW MAGAZINE FOR OUR MEMBERS! GET FIT FOR LIFE
BE-FIT MAGAZINE
DEC 2016 | ISSUE 01
SMOOTH AS
YOU LIKE
06
Feel Good
Delicious smoothie
recipes for a new
year detox
Train Smarter
Top gym tips from our
Sports Centre Manager
DARREN
JARVIS
FIGHT THE
FESTIVE FLAB
ALL THE BEST FAT
BURNING FOODS
PAGE 02
EXCLUSIVE!
THE
ULTIMATE
GUIDE TO
GREAT
ABS
PAGE 05
@PARKWOODACADEMY

BE-FIT
DARREN'S TOP TIPS
Our Sports Centre Manager
answers your questions to
get you on the fast track to
your fitness goals...
01 What are the biggest
mistakes people make in the
gym?
A: The biggest mistake people make at the gym
is not taking the time to understand how to use
the equipment. They perform exercises
improperly and end up injuring themselves. So
don't be afraid to ask a professional how to use
the equipment!
02 Which foods are best to
eat before working out?
A: It's best to eat carbs and protein before a
workout and protein within an hour after your
workout.
03 Can I use the treadmill if I
have pain in my injured knee?
A: Yes! Keep the incline and speed low and just
walk. If you have an injured knee, focus on
strengthening your legs through calf raises,
hamstring curls, and quad extensions.
04 How can you reduce belly
fat and flatten your stomach?
A: It's 80% diet and 20% exercise! What you're
taking in is just as important as the abs series.
My all-time favourite tummy-flattening
technique is the plank. You can do a
moderated or full plank version and can add to
the series by dropping your knees and tucking
your foot to the side while still in a plank
position. It's important to use correct form so
your knees are under your shoulders, your
navel is toward your spine, and your neck is
relaxed and elongated.
IT'S TIME FOR A
DETOX
Try these delicious smoothie recipes to start the
new year off with a little extra zing...
Beauty Detox Smoothie
This delicious smoothie will help your body get stronger and more
beautiful both inside and out. Chia seeds are packed with skin-healthy
omega-3 fats and protein, while the supergreen powder cleanses the
body from within. You’ll see and feel its results!
Serves 1
½ romaine lettuce, chopped
1 celery stalk, chopped
½ apple, chopped
½ pear, chopped
1tbsp golden berries
1tsp chia seeds
Juice of ½ lemon
1tsp lucuma powder
1tsp supergreen powder
200ml water or coconut water
Place the ingredients in a
blender and process until smooth and creamy.
Stress Buster Smoothie
A creamy shake packed with herbs that support adrenal function and
restore vitality. Maca is well known to help improve fatigue and improve
resilience. Kefir also provides probiotics to support digestive health.
Alternatively use almond or coconut milk. Bee pollen is rich in enzymes,
nutrients and antioxidants to boost energy.
Serves 1
1 cup or large handful of romaine lettuce, chopped
1tbsp almond nut butter
½tsp maca powder
120g frozen berries
1tsp coconut oil
1tsp bee pollen (optional)
250ml coconut kefir, coconut milk or almond milk
Simply blend the ingredients until smooth and creamy.

02
FAT BURNING FOODS
Feeling hungry? There are plenty of foods you can eat that won't pile on the pounds.
Exercising and getting good amounts of sleep are great shortcuts to weightloss and living a healthy lifestyle. Though certain
foods can also aid in the process, they work by speeding up your metabolism and giving your body all the nutritious benefits
it needs. The super foods below are ones to add in your diet and are sure to give you that extra push in your fitness goals.
Fruit and Veg
Fruit and vegetables are great sources of vitamins and
potassium, it can prevent digestion problems and
help maintain a healthy gut. They are also low energy
foods, so you can eat plenty of them without
increasing your calorie count. Swap white potatoes for
"good carbs" such as antioxidant-rich sweet potatoes
or legumes such as kidney beans and lentils.
Popcorn
Popcorn is easy to make and they can make a healthy
snack as they provide whole grains, fibre and
antioxidants. Just place the corn in a saucepan, close
the lid, turn up the heat and wait for them to start
popping! If you want to add a bit of flavour, sprinkle
some xylitol (for sweetness) or salt... or both!
Pulses
Pulses and beans keep you fuller for longer and
maintain your energy levels (as well as being a great
source of nutrients and fibre). They make a great
choices for vegetarian and vegans. Pop them into
homemade soups, add to casseroles, or add to
canned tomatoes, onions and herbs for a hearty
(wholemeal) pasta sauce.
Brown rice
Brown rice is whole grain and has a low glycemic
rating. It’s packed with nutrients such as fibre and
selenium and will fill you up for a longer period of time
too. It'll help lower cholesteral, high blood pressure
and or other signs of cardiovascular disease - you can
eat as much as you like.
with Lucy
Every Saturday
10am - 11am
at
Parkwood Academy

BE-FIT
>> Continued from Page 02
Sugar alternatives
Fancy something sweet? If you are a bit of a baker or
even just like a sweet cuppa, replace the sugar with
xylitol, agave nectar or add some honey. For
carbohrydrates and fats, use wholemeal resources,
(wholemeal bread, wholemeal self-raising flour, brown
rice) and use low-fat butter or margarine.
Yoghurt
Avoid butter icing. Warm cakes, especially spicy
versions, are lovely with a dollop of 0% fat Greek
Yoghurt. Grate an apple and add some seed mix; this
is very nutritious, fills you up, and gives you a sweet hit
when you need it.
Get spicy
Chilli has a thermogenic effect on the body, meaning
that when it's consumed it actually stimulates the
body's own process of burning fat. Although it's not
enough to help you drop a dress size, adding a bit of
spice to your food could rev up your metabolism
enough to burn a few extra cals each day.
For fantastic offers on all of your five a day
visit one of Singh's Premier stores today!
DEALS
ON NOW
3 HEALTH BENEFITS OF
COFFEE
Fast Facts
01 Coffee boosts your
physical performance
Have a cup of black coffee about an
hour before workout and your
performance can improve by 11-
12%. Caffeine increases adrenaline
levels in your blood. Adrenaline is
your body’s “fight or flight” hormone
which helps you to prepare for
physical exertion.
02 Coffee may help you
lose weight
Coffee contains magnesium and
potassium, which helps the human
body use insulin, regulating blood
sugar levels and reducing your
craving for sugary treats and
snacks. Caffeine helps fat cells break
down body fat and use it as fuel for
training.
03 Coffee reduces risk
of cancers
One study has shown that coffee
may decrease the risk of developing
prostate cancer in men by 20% and
endometrial cancer in women by
25%. People in the test group drank
four cups of coffee a day.

04
ENJOY OUR FESTIVE BRAIN
TEASERS...
Mental fitness is as
important to the body as
physical fitness.
Possessing good mental
health allows us to be
creative, to use our mental
abilities to the fullest
extent, make the most of
opportunities and fight
stress. When you're not
mentally fit, it can be
difficult to perform
complex tasks well.

8 MINS TO
FLAT ABS
SETS LEVEL I 2 SETS LEVEL II 3 SETS LEVEl III 4 SETS
REST BETWEEN SETS UP TO 10 MINS
just turn up &
smash it!
BADMINTON
CLUB
Every Saturday
11.30am - 1.30pm
£2 for Members
£2.50 for Non-Members
FIRST SESSION
FREE