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Newsletter August 2 14

Bi-Monthly wrap up:

HI everyone. I hope the last two months havebeen good to you all and that all your traininghas been going really well. The last two monthshave been eventful for Fitness Ideas. The end ofJuly saw me take a week long relaxing break inFiji. This was as at an opportune time I am nowready to tackle the last 4 months of the year. It ishard to believe that there is only 4 months left inthe year. But don’t worry now is as good as timeas any to start tackling those health and fitnessgoals that you may have been putting off.

This bi monthly has some great information in it,not only will I recap some great client results Ihave included an article on ‘Smart nutritionswaps’ as well as an article on how toeffectively and safely perform one staplestrength exercises the Power Clean.

Fitness Ideas continues to split training timebetween community and gym based clients. Icontinue to see gym clients out of the Fit forBusiness gym on Molesworth Street gym inThorndon. Fit for Business is a fully equipped gymwith the benefit of being open 24 hours a day/7 days a week. At present I have a few spotsavailable so contact me today to see if I have aspot for you.

As in the past newsletters there are some greatonline specials supplement specials fromBodyPro Supplements

AUGUST/SEPTEMBERFITNESS IDEAS OFFER:

Buy in a bunch and get an upgrade:

Purchase 3 or more personal training sessions atonce and each session will be upgraded.

Purchase 30 min sessions and these willbe upgraded to 40 min sessions.

Purchase 45 min sessions and these willbe upgraded to 55 min sessions

Purchase 60 min sessions and these willbe upgraded to 70 min sessions.

HOME BASED TRAINING:

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Fitness Ideas continues to offer the extremelysuccessful and popular home based trainingsessions. Clients are reporting great successfrom these sessions (see client news for someprogress updates). These sessions can bedelivered if you have gym equipment at homeor none at all. I truly believe that home basedtraining is a time and cost effective way oftraining to meet your goals and that you can

get just as good as workout at home as you canin a gym. Not to mention home based trainingcan be a great way of structuring exercisearound a busy life.

For more information about this exciting homebased service go to:

www.fitnessideas.co.nz

Click the mobile training link under the‘Packages’ tab

Please feel free to share any thoughts you mayhave either by contacting me on email atfitnessideas@hotmail.com or visit me on myFacebook page.

FITNESS IDEAS MOBILE TRAINING SERVICE

Yours in health Shaun

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

Client round up:As always Fitness Ideas clients are doing somefantastic things.

HI have two clients that work together who areboth currently training hard for the same goal.Jason and Jacinta are both working extremely hardfor there fitness tests to join the New Zealandpolice force. Both have made fantastic advanceswith their running and strength and I have no doubtthey will be fully ready to sit their initial fitness tests

over the next few months.

Another client who has been working extremelyhard towards a specific goal is my client Sylvia.Sylvia over the last 8 months has had terrible luckwith injuries with her cracking a rib 6 weeks out

from a planned 10 km race (which ultimatleysidelined her). Besides having these issues Sylviahas continued to ‘battle on” and we have ad aptedher training to fit around her injuries. With all thissaid Sylvia continues to train hard with her workingtowards a half marathon in September.

I client I have worked with over the last few years isa client called Mike. Mike is an avid skier and overthe last few years we have worked hard to makesure Mike is ‘ski ready’. Mike has had ongoing kneeissues which in the past had meant limiting hisskiing due to pain. Mike has been diligent with histraining and for this year like last year he reported agreat family skiing trip where he was able to skievery day pain free.

Finally I want to congratulate one of my clientsTorvald. I used to train Torvald at the gym but nowtrain him at home. Torvalds strenght has improveddramitically and he can now perform a near perfectsquat. What makes this so noteworthy is that justover two years ago Torvald suffered a debelitatingstroke leaving him with limited movement downthe right side of his body. Even with this Torvald hasstayed consistent with his training and he continuesto make steady improvements. .

Nutrition space:

SMART SWAPS:

Sometimes we choose certain things that we thinkare the best choice. Sometimes we get it right butother times we get it wrong. Below are someregular food and drink choices and there smartswap alternatives.

Regular choice: Medium size Danish Pastry ( 1560 kJand approx 18 grams fat) VS Smart swap: 1x tip top spicy fruit english muffinwith 1 tbsp cream cheese ( 890 kJ and approx 4.5grams fat)

Regular choice: 50 grams of cheese tortilla chips (1010 kJ and approx 12 grams fat) VS Smart Swap: 50 grams air popped popcor with 1 tspchilli powder ( 720 kJ and approx 2 grmas fat)

Regular choice: 230 mls of coca-cola (100s kJ) VS Smart Swap: water with a wedge of lemon (4 kJ)

Something y ou want to see more of in thenewslet ter or som ething new you wou ld l ike

covered, then drop m e a line and le t me know!

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Regular choice: Subbie of pale ale (545 kJ) VS Smart Swap: 1 shot of vobka with soda water (405kJ)

Regular choice: 230 ml of Just Juice orange andmango juice (368 kJ) VS Smart Swap: 230 ml V8 vegetable juice (210 kJ)

POWER EXERCISES:THE POWER CLEAN

What’s a Power Clean? The Clean starts in aposition similar as for the Deadlift. Clean the floorfrom the barbell by pulling it on your shoulders.Catch the bar in the Front Squat starting position.

BENEFITS OF POWER CLEAN.

Power Development: You achieve higherspeeds faster. More power and more speedmeans more strength.

Muscle Development: Power Cleans work

your posterior chain hard: calves,hamstrings, glutes & lower back but alsoupper-back & traps.

The Power Clean Movement. The Power Cleanconsists of 2 pulls.

1st Pull. Pull the barbell from the floor toyour knees. The 1st pull is similar to aDeadlift and is a slow movement.

2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending yourhips. The 2nd pull is an explosivemovement.

Starting position Stand with your feet between hip- and

shoulder-width apart, with toes pointedoutward slightly. Squat down and grab thebar with an overhand grip, your arms justoutside your legs. Keep your back flat or

slightly arched, your chest up, and yourshoulder blades retracted.

The initial set-up is similar to the deadlift,except you want your shoulders farther outin front of the bar, as you see in the pictureto your right. You should feel tension in

your hamstrings; it means your posterior-chain muscles are loaded for the lift.

First pull In the clean, there is the first pull and then

the second pull. They are continuous, butdistinct.

Although the first pull looks like a deadlift,the technique is different. Staley cautions

you not to try to rip the bar off the floor.The lift starts off slowly and thenculminates into an explosive, full-bodyextension.

Start by pulling with your legs, straighteningyour knees so the bar can travel on astraight upward path while staying close toyour body.

This is also a good time to emphasize asmall yet crucial detail, which is to turn theelbows out. That will help you avoid using

your arms in the second pull, which willslow you down and minimize the workperformed by your traps.

Your shoulders are still out in front of thebar, with your hips high.

Transition As the bar rises above your knees, thrust

your hips forward, pulling your bodyupright. Your knees will bend slightly as thebar moves past them, but this isn'tsomething you need to focus on.

Second pull This begins the "power" portion of thepower clean. As you straighten your kneesand hips, you're going to pull so hard thatyou come all the way up on your toes. Thisis the "vertical jump" part of the lift. Whenyour lower-body joints reach full extension,rapidly and violently shrug your shouldersto give the bar maximum upward velocity.

At this point of the lift, your arms are stillstraight, with your elbows turned out, as

the bar moves straight up along your torso.It's important not to pull with your arms.They're the equivalent of lifting straps atthis point — you just need them to holdthe bar, not accelerate it.

Catch As your shoulders get as high as they're

going to go, reverse directions and pullyour body back under the bar. This includestwo simultaneous movements:

• Bend your knees and hips to a quarter - or

half-squat position. • Bend and rotate your arms under the barso your upper arms are parallel to the floorand the bar rests on your front deltoids .

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BodyPro

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Fitness Ideas works closelywith BodyPro Supplements.

To make sure all FitnessIdeas clients get greatsupplement deals.

Be sure to contact me toorder all your sportssupplements at competitiveprices

www.bodypro.co.nz

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