newsletter # 2

Health-Fitness-Support 0 4 0 0 B I G D A Y w w w . b i g d a y h c . c o m . a u

MONTHLY NEWSLETTER ISSUE #2 December 2009

EXERCISE OF THE MONTH SQUATS

MUSCLES WORKED: Quadriceps, Hamstrings, Gluteals, & Calves. GREAT FOR: Toning hips and thighs. TECHNIQUE TIPS: Sit back into the squat so most of your weight runs through the heels rather than toes. Your heels should stay flat on the ground throughout. Chest up and look forward. LEVELS:

� Use your bodyweight as resistance and work on the depth of the squat. Aim to get hips to the same level as your knees.

� Introduce weight either by resting a barbell on your shoulders, or holding on to a dumbbell. � Holding the squat at the bottom point increases the intensity of the exercise. � For variety try sumo (feet out wide, toes turned outwards) or narrow squats (feet hip width

apart, toes pointing straight ahead).

Home Exercise & Diet Plan for just $79.95 Would you like an exercise and diet plan that is easy to follow and fits in with your schedule? Why not try our home

exercise and diet plan for just $79.95. Included is a 12 week exercise program that is suitable for all ages and fitness levels. There are five levels for each exercise, so you can progress at the rate that is right for you. There are also

guidelines for your cardio training and how and when to increase your levels. Our diet plan includes guidelines and tips for creating healthy and energy controlled recipes. For more information call us on 0400 BIG DAY.

Health-Fitness-Support 0 4 0 0 B I G D A Y w w w . b i g d a y h c . c o m . a u

INTENSITY VS VOLUME: Intensity is the most important ingredient in gaining fitness, strength & burning body fat. Your body adapts quickly to change and needs constant stimilus to ensure you keep achieving results. For example, if your program includes push ups and you complete two sets of 12 repetitions every session you will actually be going backwards. By increasing the difficulty of the exercise e.g. from knees to toes, or from toes to feet up on bench, you create the stimilus necessary to produce a response from your muscles. Often people fall into the trap of thinking that by just completing the same program for 3 months straight will achieve significant results but unfortuntely our body is too finely tuned for that. Try increasing the intensity of your program every week or two weeks and notice the improvements. If your not training harder than your last session then you won’t achieve significant results.

NEW RECIPE:

Breakfast Smoothie

Vita Brits/Weet Bix 2 biscuits Low fat milk 100ml Banana 1 medium size Low fat yoghurt 2tb Honey 1tb Nutmeg Pinch Cinnamon Pinch 405 calories / 1694 kj

Preparation Method: Mix vita brits/weet bix, milk &

banana in blender. Add yoghurt, honey, nutmeg,

& cinnamon and blend again until mixed well.

Add ice cubes to serve. If too thick for your

liking, add more low fat milk.

For any further guidance or support in your health & weight loss journey feel free to call us on 0400 BIG DAY or check out our website www.bigdayhc.com.au

VITAMIN OF THE MONTH: Vitamin C GOOD FOR: Helps prevent some cancers, helps fight bacteria, decreases the risk of heart attacks and lowers blood pressure & cholesterol. Increases immune function and helps to ward off colds. Helps heal wounds, burns, & bleeding gums. FOUND IN: Citrus fruits, series, green leafy vegetables, tomatoes, cantaloupe, peppers, cauliflower, & potatoes.

FROM THE CLIENT: “'I was so wrapped with my results. My wedding photo's looked great. Thanks guys” Sarah Smythe