Gym-vine

This issue• Trainer’s Tip• CLM Hall of Fame• What’s on @ the

WAC• Scrapbook• Nutrition• StaffProfile

Kia Ora gym goers, well anoth-er summer has gone by with it being the driest for a longtime. With the scorching sun shin-ing it saw the gym slow down in regular visits. It has man-aged to hold numbers how-ever. Hope everyone is taking advantage of our autumn sale of sign up for 12 get 14 and 6 get 7 months. It’s a great time to start. Remember to book in for assessments and reassessments. Also if your’re lacking in motivation why not drop on in for a new program. You will see two new faces in the gym James and Karl they are both awesome friendly gentlemen that know how to clean! Lauren

CLM Health & FitnessEwing Rd, Riverside DrWhangareiPh (09) 430-4072 #2Web: www.clmnz.co.nzEmail: wfc@clmnz.co.nzJan/Feb 2013

Trainer’s Tip - No Arm Bridge

Whangarei CLM Health & Fitness

GET FIT, LOSE WEIGHT AND FEEL GREAT

Key PointsThe no arm plank is a great option to hit your core without using your arms as is required when performing a normal prone bridge. By not using your arms during this exercise it focuses the intensity into your abdomi-nal region. It also reduces the chances of stopping from upper body fatigue levels.

EquipmentTowel (rolled up), Platforms or aerobic step.

ExecutionPlace rolled towel on platform/step. Assume a plank position with your sternum resting on the towel. Tuck your arms to your side and make sure your body is completely straight. Hold this position as tight as you can for as long as you can. If performed correctly you will feel it deep in your abdominals.

Late last year our term 4 W8 Loss Solution came to an end with Steve Babe leading the challenge. Steve dropped a whopping 11.6 kg’s in the 8 weeks. Steve initially joined the gym under a physio rehab programme for a back injury he sustained. We caught up with Steve post challenge to reflect on his achievement.

My name is Steve Babe, an in-surance broker with Ascot Insur-ance. 44 years old and father of Sarah (12) and Matthew (6),

Born and raised in Northland (although I spent a few years on the North Shore as a teenager which makes me appreciate where I live all the more!).

Initially I joined up at the Aquatic Centre after injuring my back a couple of years ago. After several months in the pool I progressed into the gym with a physiotherapist assisted pro-gramme, eventually progressing to the normal set programmes.

This was great but after 18 odd months I felt I was stuck in a rut and not making any additional gains to my fitness or weight loss (I was in fact steadily gain-ing weight through a combina-tion of a bad diet and a wee bit too much grog). It was time for a change......but what? I need something that was going to mo-tivate and inspire me.

After talking with a couple of the other guys in the “Big Boys” group I decided to take the plunge and enter the W8 loss challenge. Best thing I could have done. I committed to no drinking for 6 weeks, as well as a plan to eat healthy and workout on a regular basis (Monday to Friday most weeks) in the gym.

I found the weekly weigh-ins and seminars with Caroline and Tina both informative and moti-vating, as well as the fortnightly workouts with the “Big Boys”

group and Jason. I find it easier to push myself when working out with a group.

Once I made the commitment I found it quite easy not to drink (surprisingly!). I still went out socialising, just not on drinking, and I just went for the healthier options, enjoying a lot of things I had never bothered with in the past.

The odd “blow out” did occur, but rather than let it get to me I just went harder at the gym to make up for it.

Having hit my goal weight with a few minor lifestyle changes I have been (so far) able to main-tain this.

Personally it has been a great thing to do, I am as fit as I have ever been and probably stronger

I still go out, have a fair few drinks and enjoy my food, but more often than not trying for the healthier options. Still treat my-self the odd feed of takeaways, just not as often as I used to.

With a little help anyone can do this if they are honest with them-selves and make the commit-ment. Try it some time, you will get heaps of support and make a few friends while you are at it.

CLM Hall of Fame - Steve Babe

What’s on @ the WAC

Our first boot camp for the year is now underway with 6 people show-ing for the first session. (I think the rain scared a few people off.) We are looking at having a crack at the CLM X-Train games this year which kicks off in March. X-Train is a CLM wide initiative designed to be a high intensity training programme to bust through plateaus and push the fittest people to their limits. Which will be something new for most of our boot-campers and a great goal to use as motivation for all those early morn-ing wake ups. I was involved with x-train when I worked in Cameron Gym and it was a load of fun seeing clients push themselves and get so involved as a team. It means harder work outs and some technique sessions, but at the end of the day that’s what we’re here for to train harder and faster.

The first Weightloss Solutions for 2013 has successfully kicked off with everyone coming together on the 5th of Feburary for the initial weigh in and meeting. We have 12 people enrolled so far and have had a couple more join in along the way. The group also have their very own group fitness session assigned to this programme now. This is purely for the weight loss solutions group. It offers a good dose of weekly team building and support where the group can share ideas and feed off each others motivation rather than cakes and pies. In the future we are looking at doing this as a community challenge. So if your work place want to give this a go please email me:

laurenjohnson@clmnz.co.nz

It’s been good to have a break and re-cap on ideas. The classes are looking ok, slowly getting big-ger. Things are running smoothly thanks to Hayley covering while Caroline’s been away on her golf-ing tour. Caroline is now back and ready to whip your riding into shape. We are looking at add-ing new classes in and launching possibly in line with the school holidays, with one more morn-ing class and one afternoon class. Hopefully our classes will grow again with our bike promotion on Facebook as well as daylight savings coming to an end. Bring on darkness and come join our classes!!! Email laurenjohnson@clmnz.co.nz for your free pass!

Scrapbook

Chill out kids Fear Factor - Muddy Worms challengeNZ Youth Olympian Melita working hard under her PT Jason Ruddell

PT Jason Ruddell competing in the national surfing champs at PihaGuess who’s Guns these are......

Nutrition - Autumn Vegetables

The leaves are just beginning to turn, the days are definitely getting shorter -- it’s impossible to ignore the fact that autumn is coming . Despite the fact that it means the impending cold of winter is just around the corner, I like autumn - the colours, the clothes, the warm food and the selection of produce at my local farmer’s market. It’s impor-tant to eat vegetables year round to maintain a healthy diet. People have a tendency to eat fewer vegetables in the autumn and winter months than they do in the spring and sum-mertime. Below is a list of 7 healthy, autumn vegetables that you can add to your diet, to ensure that you’re eating healthy year round.

1. Brussels Sprouts

Brussels sprouts are a small cabbage-like vegetable. They are part of the crucifer-ous family of vegeta-bles, known for their ability to ward off cancer. Often served as a side dish, they

are also good added to soups and stews.Nutritional benefits include: fibre, Protein, vitamin A, vitamin E, vitamin C, vitamin K, potassium, calcium and magnesium.

2. Eggplant

Eggplants are at their best from mid to late sum-mer through Au-tumn. They are a good source of phytonutrients and flavonoids. Try slicing them up and brushing

with olive oil before baking. These veggies can be like little sponges so deep frying might leave you with

more calories than you want. They make a great grilled sandwich and go nicely with tomatoes. They are also a great no starch substitute for pasta in lasagna. Nutritional benefits include: fibre, manganese, potas-sium, thiamin, copper, magnesium and vitamin B6.

3. Spinach

Spinach is a super nutritious green that is full of flavonoids and anti-inflammato-ry nutrients. It’s high in lutein, which has been shown to pre-vent cataracts and

certain cancers. Spinach is wonder-ful raw or cooked and can be added to many recipes.Nutritional benefits include: fibre, vitamin A, vitamin C, folate, calcium, and magnesium

4. Leeks

Leeks are in the same fam-ily as onions and garlic and contain many of the same health

benefits. They taste great in soups and on salads. You can serve them as a side dish or sauté them with other vegetables. To clean them, remove the tough stems and root, separate the leaves, and soak them in a bowl of cold water.Nutritional benefits include: fibre, vitamin C, folate, potassium and calcium.

5. Sweet Potatoes

Far more nutritious than regular potatoes, sweet potatoes are full of antioxidants. They also contain anti-inflammatory

properties. Sweet potatoes have a naturally sweet flavor and can be used in place of regular potatoes for mashing or baking. Nutritional benefits include: beta carotene, fibre, vitamin C, copper, vitamin B6, calcium and iron.

6. Beetroot

These brightly coloured root vegetables con-tain a compound called betacyanin

that is thought to help prevent can-cer. Beets taste great when roasted and served as a side dish. They can also be pickled and tossed in a salad. Nutritional benefits include: vitamin A, vitamin C, phosphorus, magne-sium, calcium, folic acid and iron.

7. Carrots

Carrots are one of the richest sources of carotenes and are thought to be good for vision and skin health. Their high fibre content makes them a great vegeta-

ble to eat for colon health. Carrots make a wonderful addition to hearty autumn stews.Nutritional benefits include: vitamin A, vitamin B1, vita-min C, riboflavin and niacin.

With all the healthy autumn veg-etables to choose from, it’s easy to get enough veggies into your diet throughout the year.

Karl (KB) has worked at the facility since March 2011 as a lifeguard,supervisor and in programmes (chillout & wave rave). With a background in sports training Karl eyed a position in the gym, but with a tight knit crew already onboard opportunities were hard to come by. KB grew up at Langs Beach

swimming and playing in the surf so it was only natural that he ended up at the aquat-ic centre. When KB left school in 2008 he jumped straight into study with a Diploma of Sport & Recreation at Northtech. He wanted to join the police force but decided a school leaver was just a bit too young., and the sport and rec opened up potential opportunities within the police force in the future. Following on from his diploma, KB picked up the position of assistant trainer

with the Northland Rugby Union. It was here that KB met one of his biggest influ-ences - Brad Anderson (at the time Head Trainer for the NRU). He (Anderson) dis-played good leadership, was approachable, knowledgeable, and always found a way to explain things in common terms to make it easy to understand. KB’s sports interests include rugby, swimming, and Ameri-can football. His favourite teams are the Baltimore Ravens (American football) and

the Waikato Chiefs (rugby). He thoroughly enjoyed watching both teams win their respective championships in the past 12 months. He currently plays for Mid Western Reserve rugby team and has recently made the move from wing to blindside flanker. His last season was unfortunately ended early by a shoulder dislocation sustained at a Wave Rave by hyperextending his shoulder throwing a frisbee.

His own training interests include strength and power, with a performance base which goes back to his roots as a strength and conditioning trainer with the NRU. He thor-oughly enjoys watching those around him achieve their health and fitness goals and is always willing to answer any questions on the subject.

Staff Profile - KB Karl Birss

Ewing Rd, Riverside DrWhangareiPh (09) 430-4072#2Web: www.clmnz.co.nzEmail: wfc@clmnz.co.nz

Lauren Johnson - Team LeaderJason Ruddell - PT/Gym InstructorSteve Gray - Gym InstructorCaroline Bon - PT/Gym & Stealthrider InstructorKarl Birss - Gym InstructorJames Taoho - Gym InstructorMo Taylor - Personal Trainer

Wilma Batchelor - Aqua InstructorPru Martin - Aqua InstructorJoy Kerr - Hydro InstructorTracey Clarke - Aqua InstructorLisa Moore - Aqua InstructorHayley Cassidy - Bootcamp & Stealth Instructor

Proud Sponsors of• Northland Rugby• Northern Knights - Cricket• Sam Warriner - Tri Athlete• Hayley Cassidy - NZ Kickboxer• Karlene Kingi - Tall Ferns B’Ball• Manu Scott-Arieata - NZ Junior Surf Squad• Mathew Daly - Northland Medievel Combat• Richard Pehi - World Master Waka Ama Champ