Post on 22-Sep-2020
SPOIL YOUR FAMILY: The Healthy way to make “fried” chicken ~ page 4
May food be your
medicine.
The many health
benefits of turmeric
and how it could help
you
~ page 2
Sleep yourself fit.
Why not getting
enough sleep could
slow down your
metabolism,
~ page 2
We all know how
important our core
muscles are but do
you know how strong
your core really is ?
~ page 3
MarionPT continues
to shine with the
arrival of its newest
equipment.
~ page 3
As a sugar burner, your body runs
on glucose for fuel. That might
sound ideal, but it also means your
body doesn't go near your fat reserves to look for fuel.
Transitioning from sugar burner to fat burner means you'll move off burning sugar,
allowing you to burn a steady, high-energy flame all day long. You'll even burn fat while you're sleeping. This is essential for maintaining energy levels and muscle per-
formance. Fat has twice the energy of sugar and serves as a tool for body/health trans-
formation. You have approximately 1.5 hours of sugar and 4 weeks of fat in your
body available as energy fuel. Our heart rates determine the use of sugar and/or fat as
fuel in exercise and athletic training. Higher
heart rates use more sugar while lower heart
rates use more fat. How do you effectively
control your heart rate? By how you’re breathing, i.e., mouth breathing vs. nasal
breathing (Kitchen, Nov 2015 Ironman).
The Key to Becoming a Fat Burner Certainly, diet is an important factor here, but
not the only one. How you breathe plays a
large role in burning fat or sugar reserves.
Mouth and nasal breathing differ dramatically in how they physiologically support the
body. How you breathe determines many factors; including how well you’re oxygen-ating your cells, the release of hormones, heart rates, lactic acid build-up, cardiovas-
cular and digestive function and whether you’re burning fat or sugar. Continue reading on page 2
The “secret” to Burning Fat instead of Sugar In any type of exercise or athletic training,
optimal performance is reached when our primary source of fuel is fat instead of sugar. Fat stores are sustainable forms of energy, while sugars (i.e.; glucose) are unsustainable forms of energy.
UPCOMING
SPORT-EVENTS IN SA
Operation Flinders Challenge Challenge Morialta 15km Challenge MT Lofty 57 km Challenge Maylor 85 km Sat 8/10/2016
Night Attack Obstacle Course Adelaide Oval 29, 30 Sept, 2 Oct
WELLNESS TODAY
Adelaide Zombie Walk
Sat 15/10/2016
Coastal 7 in 7 - 42.2K - Semaphore
Do 1 marathon or do all 7
Mon 17/10/2016— Sun 23/10/2016
For more events in SA, go to:
www.runsarun.com
Turmeric Health Benefits in Preventing Cancer and Healing the body
Turmeric health benefits are numerous and is considered one the
most valuable cancer preventing foods and an herbal medicine.
Turmeric brings strong medicinal antioxidant, anti-inflammatory,
immune enhancing, and detoxifying properties. Just about half a
teaspoon (2000mg) of turmeric consumed per day in the diet regu-
larly could eliminate DNA damage characteristic of aiding cancer
development. But preventing cancer is not all; there are many
other significant turmeric health benefits in the
following conditions:
1. Treats skin inflammation diseases like eczema, psoriasis as it is
cooling herb, removes excessive heat and cleanses liver.
2. Treats indigestion, dyspepsia, suppresses inflammation in stom-
ach, prevents & treats ulcerations
of all kinds including gastritis & colitis
(Irritable Bowl Syndrome).
3. Helps tremendously with hemorrhoids
pain & skin inflammation.
4. works for inflammatory
conditions in the eye.
5. Turmeric is also a blood
purifier. It is anti-diabetic
and will help normalize
blood sugar and cholesterol
levels.
6. It is a mild menstrual
regulator and the best spice
for woman to move stagnant
blood
7. Turmeric is also known
as a respiratory herb. It re-
duces cough and sinus con-
gestion when gargled or con-
sumed in boiled milk.
Good for asthma.
Try using Half a teaspoon
(2000mg) in tea or milk
or if easier, take 1-2 organic
Turmeric capsules (500mg
each) after lunch & dinner
Caution: Do NOT use if
pregnant or have Bile duct
blockage
The “secret” to Burning Fat instead of Sugar continued
Nasal breathing is based in
parasympathetic response,
while mouth breathing and/or
shallow breathing trigger a
sympathetic response
(Novotny, 2007). While in a
sympathetic response, the
body is in fight-or-flight
mode burning sugar as it’s the primary fuel to handle the
energy it takes for this hor-
mone production. This cre-
ates a toxic habit of searching
for quick hits of fuel
In the parasympathetic re-
sponse we’re releasing more balancing hormones, creating
an environment for steady
blood sugar levels, reducing
cravings and feelings of hun-
ger. Not only does this en-
hance optimal performance
levels, it’s the most efficient weight loss program as an
overactive stress response
leads to abnormally high
levels of cortisol. High corti-
sol levels promote weight
gain
The restorative qualities of
these nasal breathing patterns
can leave your body feeling
refreshed and renewed with
virtually no lactic acid build-
up. For performance athletes,
this is the difference between
winning or losing, after all
the rigors of training
Try this exercise to train your
nasal breathing.
Start by inhaling through
your nose for a count of
three, holding the breath in
for a count of three and ex-
haling the breath for a count
of six.
As you strengthen your dia-
phragm muscle, build on
your counting. Imagine inhal-
ing for ten counts, holding
the breathing in for a count of
ten and exhaling for 20
counts.
Whether you're a training
athlete or fitness enthusiast,
there is a science to exercis-
ing your body.
QUICK TAKES Sleep yourself Fit
If you don’t get enough sleep every night, you can
kiss your metabolism-
growing ways goodbye.
According to research, a
lack of sleep is a key con-
tributor to unwanted kilo’s.
One of the reasons this hap-
pens is because sleep depri-
vation messes with the
amount of energy-regulating
hormones your body creates.
When this happens, your
metabolism isn’t quite sure what to do. So it slows down.
Of course, the other reason
staying up late causes you to
put on extra pounds is the
tendency to eat late-night
snacks. If you’ve ever par-taken of a post-bedtime
snack, it probably wasn’t a handful of carrot sticks and
water, was it?
By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than tradi-tional fried chicken. Serve with a side of vegetables and a salad.
Here's what you need to
feed 6
2 eggs
2 Tablespoons
fruit-only apri-
cot preserves
2 Tablespoons
Dijon mustard
1/2 teaspoon
garlic powder
1/2 teaspoon
red pepper
flakes
1/2 cup almond
flour
1/2 cup almond meal
1/2 cup coconut flour
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/2 teaspoon sweet paprika
1/2 teaspoon salt
900 gr boneless, skinless
organic chicken tenders
Preheat oven to 180 degrees
F. Lightly grease a baking
tray with coconut oil.
In a medium bowl whisk the
eggs, apricot preserves, mus-
tard, garlic powder, and red
pepper flakes.
In another medium bowl
combine the almond flour,
almond meal, coconut flour,
pepper, thyme, paprika and
salt.
Dip each chicken
tender in the egg
mixture, then
dredge through the
flour mixture.
Place in the pre-
pared pan.
And bake for 35
minutes.
Then grill for 2
minutes, flip each
chicken tender and grill the
other side for 2 minutes.
Serve with a side of sugar-
free BBQ sauce or organic
honey mustard.
Nutrition per serve: 256 cal,
6g fat, 376mg sodium, 5g
carbohydrate, 2g fiber, and
39g protein.
Exercise of the Month: TRY THIS EXERCISE AND TEST SEE HOW STRONG YOUR CORE REALLY IS
Recipe:”Fried Chicken” Your healthy KFC alternative
GREAT NEWS FOR MARIONPT MEMBERS
The wait is finally over. The “mythical” fitness
equipment that we have been hearing about for the
last 2 months has finally arrived !!
The trainers at MarionPT are always looking for
new ways to keep the training fun and exciting.
In recent months we’ve already introduced a new
variety of functional exercises using power bags.
The new arrival of cutting edge commercial equip-
ment will add to this tradition by bringing our
group-training sessions to a new level and will
allow for even better exercise selection in our per-
sonal training sessions.
Most of us, when we think of exercise, we think about moving around. This
might be simply going up and down or moving from one spot to the next but
did you know that one of the best exercises you can do does not have any
movement at all ? This exercise is called: the prone hold, better known as the
plank. This is how you do it: You lie flat on the floor, then raise yourself on your tiptoes and elbows —
keeping your forearms on the ground and your back flat, so you look like a
coffee table. You need to be able to hold this position for at least 90 seconds
as a benchmark for an healthy core.
As you can see in the picture.... she nailed it.
What a journey it has been, after putting on 21.5kg during her
pregnancy. She not only lost 10.5kg in the first week of giving
birth, she lost an additional 25.5kg after that. A Total weight loss of
36kg….Amazing! We look forward to helping her achieve her next goal.
Do you want to complete a half marathon like Bri ?
Maybe you want to lose a couple of kilo’s or increase your core-strength?
Here at Marion Personal Training we pride ourselves in getting you results
and putting the fun back into fitness.
“It is never to late to become what you could have been”.
211 Diagonal Road
Warradale
Not Feeling Very Fit ?
The time to take action is NOW...
Visit www.marionpt.com
Bri has been training with us for a number of years now and in this time she has transformed herself into a training warrior.
Her clear mind set, can-do-attitude and her determination to achieve her goals are nothing short of inspirational.
After recently finishing the 12km Bay to City run, she wanted to take it to the next level and run half a marathon.
Not an easy thing to do being a busy working mum but we were more than happy to help her with this challenge.
After taking into consideration her hectic work schedule, we worked out a training and nutrition plan that was going to work for her.