newsletter #3

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MONTHLY NEWSLETTER ISSUE #3 January 2010

EXERCISE OF THE MONTH LUNGES

MUSCLES WORKED: Quadriceps, Hamstrings, Gluteals, & Calves. GREAT FOR: Toning hips and thighs. TECHNIQUE TIPS: Stand with feet hip width apart. Take a large step forward. Keeping your back up straight, bend both knees and drop straight down until your back knee almost touches the ground. If you have knee pain during the exercise, check your technique and/or don’t drop as low. If this doesn’t fix the pain, avoid the exercise. LEVELS:

� Use your bodyweight as resistance. � Introduce weight by holding a dumbbell at your chest or one dumbbell in each hand by

your sides. � Holding the lunge will increase the intensity of the exercise. � Back leg elevated or on an unstable object, such as a fitball or duradisc. � For variety try a lunge keeping your back leg straight. Your chest will tilt forward over the

front knee. Make sure front knee does not go past toes.

Personal Training Big Day Health Consultancy offer Personal Training sessions at Aberfeldie Sports Club in Essendon, Springfield Park in Box Hill North, & mobile at a location convenient for you. 10 session packs are available for $500 inc GST. Casual sessions are available for $65. To book a FREE trial session 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

Supervised Strength Training Is More Effective, Swedish Study Finds ScienceDaily (Oct. 12, 2009)

A recent study of Swedish volleyball players found a significant difference in performance and safety of training when supervised. Two groups of female participants were involved. One group was given a standard program to complete on their own, the other group a personalised program including supervision of the training sessions. The second group achieved 50% better results with fewer injuries. “It is well-known that training is much more effective if a coach or a physiotherapist develops an individualised programme and is present during the training sessions," says physiotherapist Sofia Augustsson. http://www.sciencedaily.com/releases/2009/10/091012095535.htm#

NEW RECIPE: Frittata with Corn and Sweet Potato (V)

Sweet Potato ½ cup (sliced)

Corn Kernals 100g

Egg 2 medium

Onion 1 large slice

Cherry Tomatoes 5

Milk- fat reduced ½ tb

Cheese- fat reduced 1/8 cup (shredded)

Olive Oil 1 tsp 1686 kj

Preparation Method: Fry sweet potato and onion

until potato begins to get soft. Add the corn, and

halved cherry tomatoes. Fry for a further 2-3

minutes, then reduce heat. Beat eggs and milk

together in a bowl and pour over vegetable mix.

Simmer slowly until it almost sets. Sprinkle

cheese on top and lightly brown under grill.

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 D GOOD FOR: Helps to properly utilise calcium & phosphorus necessary for strong bones & teeth. When taken with vitamins A & C, can aid in preventing colds. Treating conjunctivitis. FOUND IN: Fish liver oils, salmon, sardines, herring, tuna, dairy products, egg yolks. Captured through sunlight or diet.

FROM THE CLIENT: “With the help from the guys at Big Day Health Consultancy I was able to achieve a Bronze medal in the beach flags and finalist in the beach sprint at the National Surf Life Saving Championships. Thanks for all your help.” -Hayley Atkins, Anglesea SLSC