CLM Health & Fitness Newsletter

This issue• Trainers Tip• Nutrition• StaffProfile• Member of the month• Check this out• Whats on @ the WAC• March Scrapbook

Key Points• SitTall• Pullbartobelowchin• SqueezeShldrblades• Breathoutasyoupull-

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TargetMuscles• Latissimus Dorsi• Trapezius • Rhomboids• Biceps

WithMarchbeingoverandwinterjustaroundthecornerourdailyroutinesbegintootakeontheusualseasonalchanges,Ourdietshiftstothetraditionalwinterfareandourbeforeandafterworkrou-tinesadjusttothedwindlingdaylighthours.Soifyou’dliketogetthejumponyourown-selfandhitthewintergroundrunningbookinforanewprogrammewithyourtrainernow!

CLM Health & FitnessEwing Rd, Riverside DrWhangareiPh (09) 430-4072 #2Web: www.clmnz.co.nzEmail: wfc@clmnz.co.nzMarch Edition 2012

Trainers Tip - Lat Pulldown

GavinhasrecentlyjoinedusintheStealthriderprogrammeasoursecondmale instructor.Heresan insight intowhatmakeshimtick...

HowlonghaveyoubeenworkingwithCLM?4weeks

Whatgivesyouthemostenjoymentinyourwork?The biggest buzz I get is seeing other people enjoy myclasses.Myaimforeachclass is tobringpeople into therideandsharetheexperienceofchallengingyourselfphysi-callyandmentallyallwhilekeepingasmileonyourface.

Whyhaveyouchosentoworkinthisfield?Istartedoutbygoing tocycleclasses justover10yearsagoandthisledtogettingintocycling.IdecidedtobecomeaninstructorsoIcanencourageotherstogethealthierandfitterthroughcycling.

Whatareyoupassionateaboutoutsideofyourwork?Spending quality with my wife Shaz and kids Kiera andEthan.Weenjoykeepingactiveasafamily,thereisusuallysomesportingeventwehavejustdoneorabouttodo.

Trainer Profile - Gavin Carrol

Nutrition - Fermented FoodsThe Basics of FermentationFermentation is a simple and natural process used by many ancient cultures to preserve food, promote good digestion, and improve health. The Lactobacillus bacteria responsible for fermentation inhibit the action of the putrefying bacteria that cause food to spoil. These bacteria proliferate during fermentation and can also improve a food’s enzyme content, increase it’s levels of vitamins B, C, and K, deactivate undesirable nutrients such as the protein inhibitors and phytic acid found in soy, and help to release nutrients from food that would otherwise pass through the intestines undigested an not be absorbed.Vegetables, fruit, and dairy are some of the most commonly ferment-ed foods, and even people who are lactose intolerant can usually enjoy fermented dairy products because the Lactobacillus bacteria that they contain digests the lactose. Fermented foods are typically used as a condiment and are not meant to be consumed as a signifi-cant portion of a meal. Using fermented and homemade condiments such as ketchup and mustard is a great way to incorporate the health benefits of fermented foods into your diet while also eliminat-ing unhealthy store bought condiments that are highly processed.

For more info and recipes on lacto-fermented foods check out the following link http://www.westonaprice.org/food-features/sauerkraut-miracle-cabbage. or catch up with our in house nutrition expert Jason Ruddell from Personalised Training Systems.

Member of the Month - Penny Russell

Whats on @ the WAC

The term 1 challenge is in wind down mode now with less than a week to go. The introduction of regular weekly group training sessions has proved to be very helpfull to the challengers in terms of staying motivated and pushing there own limits. While not being able too give too much away yet, we are pretty much going too see the biggest ever loss in the 4 years our challenge has been running. Watch this space...

STEALTHRIDER has been working away upstairs with our various experienced instructors doing a great job. If you havn’t had a go and are interested come and talk to us and lets get you up there with your first session being free. Theres no harn in trying to see if you want too use this fun form of exercise as a way of keeping yourself fit and challenged and a change from the norm.

Our next bootcamp term (23 April) is coming around fast. Look out for our new instructors in this area. Caroline Bon will be leading this with help from Dave Mullins who is going to add a point of difference by having our members & clients utilizing our wonderfull pool facility during their sessions. The team is looking forward to working you hard to reach your goals. Also lookout for the grabone deal as we get closer to this. Hope to see you there.

Scrapbook

Final NoteIn closing I jsut wanted to mention our crossfit challenge is still going strong in the gym. We have added a toned down veterans section for the older crew who want to give it a nudge and challenge themselves against the clock or each other if they feel like it. We decided to be pretty relaxed on the rules for this section and encourage participation over out and out cut throat competition. So come on no excuses now, talk to your trainer about how to do the exercises and get amongst it!!

Penny has to be one of the happi-estmembersinourgym.Youal-waysknowwhenPennysaroundashercarefreelaughterwon’tbefarawayfromyourears.OriginallyfromMalaysiaPennymovedtoNZ44yearsagowithherhus-bandRustyandhasbeenwithusinthegymsince2004.Pennyhasdevelopedadedicatedfollowingwithinthestaffmembersherethathaveaweakspotforherauthen-ticasiancooking.Pennylovesthespicyflavoursandsimplyenjoyscookingandmuchtooourdelight-sharingherhandiworkinthekitchenwiththealwayshungryboysinthegym.

PennycomestothegymsimplytokeepfitandstayhealthyandI’vegottasayshe’sdefinetlydoingagoodjob,IvebeentoldinnouncertaintermsthatI’mnottootellanyoneherage,(leastImissoutonmyweeklylunch)butIcanassureyoushelooksalotyoungerthansheactuallyis.PennyenjoysTenPinBowling,gardening,walk-ingandreadinginhersparetime,ohandifsheeverasksyouforagameofcards,bewarnedIhearshe’sarealsharkonthepokertable.KeeplaughinglongandloudPennyyouareaninspirationtousall!!

Jase Curry doing 100kgs for 100 Reps

Dave from Oddessy House pushing hard.

Scotty dominating the crossfit challenge