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THE ALL NEW MAGAZINE FOR OUR MEM<strong>BE</strong>RS! GET <strong>FIT</strong> FOR LIFE<br />
<strong>BE</strong>-<strong>FIT</strong> MAGAZINE<br />
DEC 2016 | ISSUE 01<br />
SMOOTH AS<br />
YOU LIKE<br />
06<br />
Feel Good<br />
Delicious smoothie<br />
recipes for a new<br />
year detox<br />
Train Smarter<br />
Top gym tips from our<br />
Sports Centre Manager<br />
DARREN<br />
JARVIS<br />
FIGHT THE<br />
FESTIVE FLAB<br />
ALL THE <strong>BE</strong>ST FAT<br />
BURNING FOODS<br />
PAGE 02<br />
EXCLUSIVE!<br />
THE<br />
ULTIMATE<br />
GUIDE TO<br />
GREAT<br />
ABS<br />
PAGE 05<br />
@PARKWOODACADEMY
<strong>BE</strong>-<strong>FIT</strong><br />
DARREN'S TOP TIPS<br />
Our Sports Centre Manager<br />
answers your questions to<br />
get you on the fast track to<br />
your fitness goals...<br />
01 What are the biggest<br />
mistakes people make in the<br />
gym?<br />
A: The biggest mistake people make at the gym<br />
is not taking the time to understand how to use<br />
the equipment. They perform exercises<br />
improperly and end up injuring themselves. So<br />
don't be afraid to ask a professional how to use<br />
the equipment!<br />
02 Which foods are best to<br />
eat before working out?<br />
A: It's best to eat carbs and protein before a<br />
workout and protein within an hour after your<br />
workout.<br />
03 Can I use the treadmill if I<br />
have pain in my injured knee?<br />
A: Yes! Keep the incline and speed low and just<br />
walk. If you have an injured knee, focus on<br />
strengthening your legs through calf raises,<br />
hamstring curls, and quad extensions.<br />
04 How can you reduce belly<br />
fat and flatten your stomach?<br />
A: It's 80% diet and 20% exercise! What you're<br />
taking in is just as important as the abs series.<br />
My all-time favourite tummy-flattening<br />
technique is the plank. You can do a<br />
moderated or full plank version and can add to<br />
the series by dropping your knees and tucking<br />
your foot to the side while still in a plank<br />
position. It's important to use correct form so<br />
your knees are under your shoulders, your<br />
navel is toward your spine, and your neck is<br />
relaxed and elongated.<br />
IT'S TIME FOR A<br />
DETOX<br />
Try these delicious smoothie recipes to start the<br />
new year off with a little extra zing...<br />
Beauty Detox Smoothie<br />
This delicious smoothie will help your body get stronger and more<br />
beautiful both inside and out. Chia seeds are packed with skin-healthy<br />
omega-3 fats and protein, while the supergreen powder cleanses the<br />
body from within. You’ll see and feel its results!<br />
Serves 1<br />
½ romaine lettuce, chopped<br />
1 celery stalk, chopped<br />
½ apple, chopped<br />
½ pear, chopped<br />
1tbsp golden berries<br />
1tsp chia seeds<br />
Juice of ½ lemon<br />
1tsp lucuma powder<br />
1tsp supergreen powder<br />
200ml water or coconut water<br />
Place the ingredients in a<br />
blender and process until smooth and creamy.<br />
Stress Buster Smoothie<br />
A creamy shake packed with herbs that support adrenal function and<br />
restore vitality. Maca is well known to help improve fatigue and improve<br />
resilience. Kefir also provides probiotics to support digestive health.<br />
Alternatively use almond or coconut milk. Bee pollen is rich in enzymes,<br />
nutrients and antioxidants to boost energy.<br />
Serves 1<br />
1 cup or large handful of romaine lettuce, chopped<br />
1tbsp almond nut butter<br />
½tsp maca powder<br />
120g frozen berries<br />
1tsp coconut oil<br />
1tsp bee pollen (optional)<br />
250ml coconut kefir, coconut milk or almond milk<br />
Simply blend the ingredients until smooth and creamy.
02<br />
FAT BURNING FOODS<br />
Feeling hungry? There are plenty of foods you can eat that won't pile on the pounds.<br />
Exercising and getting good amounts of sleep are great shortcuts to weightloss and living a healthy lifestyle. Though certain<br />
foods can also aid in the process, they work by speeding up your metabolism and giving your body all the nutritious benefits<br />
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.<br />
Fruit and Veg<br />
Fruit and vegetables are great sources of vitamins and<br />
potassium, it can prevent digestion problems and<br />
help maintain a healthy gut. They are also low energy<br />
foods, so you can eat plenty of them without<br />
increasing your calorie count. Swap white potatoes for<br />
"good carbs" such as antioxidant-rich sweet potatoes<br />
or legumes such as kidney beans and lentils.<br />
Popcorn<br />
Popcorn is easy to make and they can make a healthy<br />
snack as they provide whole grains, fibre and<br />
antioxidants. Just place the corn in a saucepan, close<br />
the lid, turn up the heat and wait for them to start<br />
popping! If you want to add a bit of flavour, sprinkle<br />
some xylitol (for sweetness) or salt... or both!<br />
Pulses<br />
Pulses and beans keep you fuller for longer and<br />
maintain your energy levels (as well as being a great<br />
source of nutrients and fibre). They make a great<br />
choices for vegetarian and vegans. Pop them into<br />
homemade soups, add to casseroles, or add to<br />
canned tomatoes, onions and herbs for a hearty<br />
(wholemeal) pasta sauce.<br />
Brown rice<br />
Brown rice is whole grain and has a low glycemic<br />
rating. It’s packed with nutrients such as fibre and<br />
selenium and will fill you up for a longer period of time<br />
too. It'll help lower cholesteral, high blood pressure<br />
and or other signs of cardiovascular disease - you can<br />
eat as much as you like.<br />
with Lucy<br />
Every Saturday<br />
10am - 11am<br />
at<br />
Parkwood Academy
<strong>BE</strong>-<strong>FIT</strong><br />
>> Continued from Page 02<br />
Sugar alternatives<br />
Fancy something sweet? If you are a bit of a baker or<br />
even just like a sweet cuppa, replace the sugar with<br />
xylitol, agave nectar or add some honey. For<br />
carbohrydrates and fats, use wholemeal resources,<br />
(wholemeal bread, wholemeal self-raising flour, brown<br />
rice) and use low-fat butter or margarine.<br />
Yoghurt<br />
Avoid butter icing. Warm cakes, especially spicy<br />
versions, are lovely with a dollop of 0% fat Greek<br />
Yoghurt. Grate an apple and add some seed mix; this<br />
is very nutritious, fills you up, and gives you a sweet hit<br />
when you need it.<br />
Get spicy<br />
Chilli has a thermogenic effect on the body, meaning<br />
that when it's consumed it actually stimulates the<br />
body's own process of burning fat. Although it's not<br />
enough to help you drop a dress size, adding a bit of<br />
spice to your food could rev up your metabolism<br />
enough to burn a few extra cals each day.<br />
For fantastic offers on all of your five a day<br />
visit one of Singh's Premier stores today!<br />
DEALS<br />
ON NOW<br />
3 HEALTH <strong>BE</strong>NE<strong>FIT</strong>S OF<br />
COFFEE<br />
Fast Facts<br />
01 Coffee boosts your<br />
physical performance<br />
Have a cup of black coffee about an<br />
hour before workout and your<br />
performance can improve by 11-<br />
12%. Caffeine increases adrenaline<br />
levels in your blood. Adrenaline is<br />
your body’s “fight or flight” hormone<br />
which helps you to prepare for<br />
physical exertion.<br />
02 Coffee may help you<br />
lose weight<br />
Coffee contains magnesium and<br />
potassium, which helps the human<br />
body use insulin, regulating blood<br />
sugar levels and reducing your<br />
craving for sugary treats and<br />
snacks. Caffeine helps fat cells break<br />
down body fat and use it as fuel for<br />
training.<br />
03 Coffee reduces risk<br />
of cancers<br />
One study has shown that coffee<br />
may decrease the risk of developing<br />
prostate cancer in men by 20% and<br />
endometrial cancer in women by<br />
25%. People in the test group drank<br />
four cups of coffee a day.
04<br />
ENJOY OUR FESTIVE BRAIN<br />
TEASERS...<br />
Mental fitness is as<br />
important to the body as<br />
physical fitness.<br />
Possessing good mental<br />
health allows us to be<br />
creative, to use our mental<br />
abilities to the fullest<br />
extent, make the most of<br />
opportunities and fight<br />
stress. When you're not<br />
mentally fit, it can be<br />
difficult to perform<br />
complex tasks well.
8 MINS TO<br />
FLAT ABS<br />
SETS LEVEL I 2 SETS LEVEL II 3 SETS LEVEl III 4 SETS<br />
REST <strong>BE</strong>TWEEN SETS UP TO 10 MINS<br />
just turn up &<br />
smash it!<br />
BADMINTON<br />
CLUB<br />
Every Saturday<br />
11.30am - 1.30pm<br />
£2 for Members<br />
£2.50 for Non-Members<br />
FIRST SESSION<br />
FREE