As the temperature outside dropped and the nights started earlier Dawn brought this to our table. Fantastic, it is a pie, warm, easy to cook and absolutely delicious! 250g pork mince 250 beef mince 500ml bottle of Prassata 4 tbsp olive oil (or coconut oil) 200 grams mushrooms, finely chopped 2 celery sticks, diced 2 medium carrots, diced 1 large pumpkin pumpkin, finely chopped 1 brown onion diced 1 teaspoon of Oregano 1/2 teaspoon of Cinnamon 1 large Cauliflower 1 garlic clove Salt and pepper to taste

Method

1. Preheat the oven to 180C.

2. Bring a large saucepan of water to the boil then add the cauliflower and garlic clove and cook for about 10 minutes until tender. Drain into a colander and set it aside.

3. Heat two tablespoons of olive oil in a large frying pan or saucepan over a medium to high heat. Add the onion, celery and carrots and cook for five minutes, or until they soften and begin to brown.

4. Add the pork and beef mince and cook until browned. Add the tomato paste, cook for one minute. Season with sea salt and freshly cracked pepper.

5. Meanwhile, mash the cooked cauliflower until smooth. Blend two tablespoons of oil through the mash and season to taste with salt and pepper.

6. To assemble, spread the meat mixture into the base of an ovenproof dish. Top with the cauliflower mash and smooth the top out evenly. Bake the pie in the oven for 30 minutes, or until lightly golden. Serve with a fresh, seasonal salad or green vegetables of your choice.

Over the school holidays sometimes your stuck in the house as it's not always easy to get away for a workout at the Club. So, here is an at-home bodyweight workout you can do on your own! Just because you can’t get to the gym doesn’t mean you can’t get in a GREAT workout!

There are five rounds of four exercises. You will begin with 20 reps, then 16, 12, 8 and 4. Each round finishes with a 1-minute plank.

As always, warm up with an active dynamic warm up before starting the workout!

READY? SET… GO!

Round 1:

Burpee x 20Jump Squat x 20Push Up x 20Plank x 1 minute

Round 2

Burpee x 16Jump Squat x 16Push Up x 16Plank x 1 minute

Round 3

Burpee x 12Jump Squat x 12Push Up x 12Plank x 1 minute

Round 4

Burpee x 8Jump Squat x 8Push Up x 8Plank x 1 minute

Round 5

Burpee x 4Jump Squat x 4Push Up x 4Plank x 1 minute

Let us know what you think! Leave a comment or hit hit us up on Facebook

This is your time to start a new habit. Don't let the cold of Winter get the better of you.

It's harder to get outside to walk, ride or exercise generally. There's less daylight and often the rain or damp is annoying.

But if you can stay focused in Winter, your Summer body will arrive.

So to help you get there, here are some ways to get around the popular excuses:

Excuse: "It's too hard to get out of bed on cold, dark mornings."

Create heat. Adjust the thermostat timer to warm your home or bedroom before the alarm goes off.

Tune your alarm. Rather than a normal, annoying alarm clock, use your iPod or similar device to play specific songs that get you going.

Find a friend. Find someone who will commit to joining you in the morning for walks or workouts, and hold you accountable for showing up.

Excuse: "I may be out of bed but I still don't want to go outside."

Put your head under water. Rather than clinging to the comfort of your favourite dressing gown while shuffling to the kitchen for a coffee, make a beeline to the shower. The water will wake you.

Dress the part. The truth is there's no such thing as bad weather, only bad clothing choices. Is it time to upgrade to proper winter performance gear?

Keep it simple, smarty (K.I.S.S.). The best way to overcome our excuses is to not create them in the first place. The more things that need to fall into place in order to get to the gym on time, the more likely we are to find a reason not to go.

Tap into technology. Proclaiming your intention to workout each day on Facebook, Twitter, your blog or online community (e.g. Nike+) can strengthen your commitment.

Excuse: "I can't find the same passion or fire to do it regularly."

See the big picture. Find, or make your own 12-week calendar from June to August. Put it on one page and post it somewhere you'll see it every day (bed

room wall or office desk) .

Use mini-goals for major rewards. Set small targets that lead to higher intensity, focus and discipline to stay on track each day.

Create your own challenge. Speak to friends and together devise a new and motivating challenge.

Remember what works for you. If you find yourself suitably motivated in the summer, what specifically created that motivation: Targets? Goals? Friends? Coach? Competition? The great outdoors? How can you tap into the driving force and the feeling it creates in the summer and replicate something similar now?

Embrace the Winter Weather!

As they say "Summer bodies are made in Winter", so don't use Winter as an excuse to drop the ball with your exercise. Happy training!

Zeus the therapeutic dog has been extremely busy this year as he continues to help bring a smile to young people living in care.

Christmas time can be difficult for young people in care.

Though we do our best to make the season special for them it can be a reminder to them of the complications within their families and for some, their own sense of abandonment and isolation.

While families all over the world are sharing valuable time together, sometimes this just isn’t possible for all kids. The end of the year provides a time of routine changes at school and special occasions, including end of year concerts and graduation ceremonies. This time can be hard for kids in care, especially for those who have low self-esteem and no family members around to attend these occasions.

Recently, Zeus attended a school Christmas concert where three kids in care were preparing to sing carols with their class mates. One of the kids was not feeling so good about the experience and was sitting back from the class and refusing to participate.

Zeus had noticed her distress and quickly lowered himself down onto his belly, on all four paws and belly crawled through the chairs and other kids to land right beside her and pop his head on her knee. Her face “lit up” and she looked back with tears in her eyes – she was so happy to see Zeus.

Suddenly, every other child wiggled over wanting to pat Zeus.

The social cohesion a therapy dog gives to our kids in care is astounding.

All in a day’s work for our superstar Zeus!

Thank you to Fit Gym, Mt Evelyn for sponsoring Zeus.

An amazing effort by Jessica to lose 10kgs in the first 4 weeks since joining the Club in July. Exercise, determination and a simple diet has got her there.

At 23 Jessica has two young kids, had put on a lot of weight and knew it was time to do something about it. Jessica has the advantage of not being a sweet person, so chocolates and a lot of sugars were already not in her diet.

"I joined with my Sister but was so nervous when I first went to the Gym I nearly cried. I went on my own on , I didn't really know what to do but the Trainer helped ease my nerves. Being a small Club helped me feel at ease and they didn't push me too hard early."

"The changes to my diet weren't radical. I had cut out soft drinks five months earlier. Also started eating soups for lunch, sometimes dinner. I love pasta but have now swapped that for Zucchini noodles."

"Last Summer I wore pants or leggings all season, I was over it and wanted to wear shorts this Summer. But I couldn't wait, I wore shorts to a BBQ a couple of weeks ago on a nice day."

The changes and happiness for Jessica is coming from all directions. "I'm sleeping so much better, no tossing and turning. My Chiropractor has even shown me how the extra strength is helping with my posture. Initially I did push ups on the half ball as I could not get down onto the ground, now I'm up to 6 regular push ups. I couldn't see my ankles, they started to appear, as you can see, in the photos and my stomach is flatter. Taking progress photos, in the same clothes, has helped boost my confidence."

"You have to push yourself, be comfortable getting sore. Set a goal. Mine is I want to be happy with how I look at my engagement party next year. The photos I saw of myself when out , "Yuck why do I look like that." I had no confidence. I didn't want to go anywhere. I want to be able to wear shorts or a dress during summer. I want to be able to be on the beach with my kids."

I'm the only person who can change myself. It's good having my Sister exercising with me, she pushes me when I'm flat.

When seeking optimal health and event to look great, it's easy to neglect how important it is to maintain basic function of the body; you can move around, accomplish the physical tasks you choose, and not feel beat up all the time.

And this makes sense. After all, for most people, if you're able to get around during the day and you're not in pain, there may not be a reason to think about your body much beyond that. Furthermore, if you're active and "fit," you'll generally presume all you need to do to stay that way is keep coming to the gym and sweating.

Unfortunately, this isn't always the case and it may be a while before you feel the effects of creating movement by using your muscles in an unbalanced fashion.

A car is a good metaphor here. If you're never changing the oil, you don't warm-up the car on cold days, and the alignment is off, you'll probably be fine for a while. Until you're not.

Your body is not a car. You can't drive a hire car while it's in with the Mechanic, and you can't just purchase a new one.

But it doesn't matter how strong an engine is if the wheels fall off the car. And it's not uncommon to see someone with major horse power who's driving around with a flat tyre.

This is part of why a quick overview of what's going on with someone's movement quality is important.

To be clear, we're not looking for perfection. Your body is designed to deal with asymmetry. If your goal is to get fit as fast as possible, we're not going to make you do a bunch of unwanted technique work if you're moving ok, because we want to get you to your fitness goals as fast as possible.

That said, if you unknowingly have a full-on flat tire... we got to fix that stuff. In the long run, it will be faster to take the time to take care of that situation, even if it means a momentary detour. If we DON'T fix the situation, and we just start training hard, there's a real good chance pain will follow; the flat tyre will get flatter and bad things will happen.

Ingredients

500g orange sweet potato, peeled, cubed600g pork fillet, cubed2 tablespoons olive oil1 tablespoon ground cumin1/3 cup wholegrain mustardchopped chives and apple sauce, to serve

Place potato and 2 tablespoons water in a heatproof, microwave-safe bowl. Microwave, covered, on high (100%) for 4 to 5 minutes or until just tender. Drain. Set aside to cool.

Thread pork and potato onto 8 skewers. Place in a dish. Drizzle with oil. Sprinkle with cumin. Turn to coat.

Preheat a barbecue plate or chargrill on medium heat. Cook skewers, turning occasionally, for 6 to 8 minutes or until pork is cooked through and potato is browned. Remove to a plate. Set aside, covered, for 5 minutes to rest.

Brush skewers with mustard. Sprinkle with chives. Serve with apple sauce.

Great for the BBQ!

The Olympic Opening Ceremony starts on Saturday. Already there has been plenty of media about the Olympics though mostly focussed on the dangers of living in Rio de Janeiro.

Most of us will never swim 1500m in under 15 minutes, run one kilometre in under 3 minutes or lift 150kg above our head. But being a sports crazed nation the excitement of seeing someone achieve these feats keeps us watching. So what can we understand from these Athletes that will inspire and motivate us?

1. First off, a reality check: There's no magic bullet for fitness!

We will hear many stories about the natural abilities of athletes, many with genes that make them gifted or freaks depending on your perspective. But even these Athletes do not get to escape the need to train.

Many people want to understand the diets or sports science to achieve the Olympic level of fitness and results. Though even with this behind them every competitor still needs to have learned determination and the need to train regularly.

For us Athletes of average ability even we need to understand the need to train consistently. To achieve a level of fitness for any level requires the consistency to train.

2. But you don't have to work that hard.

Olympic Athletes have access to great facilities along with the support of elite level scientists enabling them to train for many hours each day. But many experts agree exercising for thirty minutes more days in a week than you don't has a great outcome.

Getting your body moving, lifting to help keep your strength, getting your heart pumping so this muscle stays strong, is essential for good health. Doing this regularly over an extended period if you want to lose five kilograms is needed. If you do want to get buff or gain kilograms of muscle you will need to train harder, but you don't need to exercise for two to three hours a day.

3. It helps to focus on a goal.

Having a goal gives you a reason to get to the Gym, but more importantly seeing results that you are moving towards it is the best motivation. Your effort is being rewarded.

Athletes remain focussed on their goal and use this focus daily in their training. But they too have days when they don't want to train or commit to their goal, despite the huge rewards for them achieving it. Be sure your goal is SMART (Specific, measurable, achievable, realistic and has a timeframe). Importantly be proud of your achievements. You don't have to build a podium at home, sharing your progress is admirable no matter how small you may feel it is.

4. Patience and perseverance pay off.

Reaching the Olympics takes years of practice. The new champion who has become an 'overnight success' is never exactly that, only to the eyes of media that have seen that competitor for the first time.

When we start to train often we do start to see results in the first few weeks. But the real win comes with perseverance. Slow and steady wins the race. Experts suggest losing 1-2kilograms a week. As you continue to exercise you will learn more about your own body, how to exercise and start to build a weekly routine that includes exercise. Gradually you will enjoy exercise more and more.

5. Everyone suffers setbacks.

We try to avoid injuries but they happen. We have days when we don't want to exercise but hopefully our routine will get us through. There will be times when we feel we're not making progress.

These days and moments are experienced by everyone. Don't let them kill your goal, it's never too late to get back into exercise.

6. You can do it.

We may not win a gold medal, you may not be interested in any of the sports. But watching the Olympics can give inspiration. We all have our own goals which put a smile on our face as we move towards them.

So watch the Olympics, but don't let them stop you from exercising.

This is a delightfully crispy side dish to serve with stews or casseroles. You can also let the kale cool and enjoy it as a crunchy alternative to potato chips.

Ingredients:

1 bunch kale1 tablespoon extra-virgin olive oil1/2 teaspoon chili powder1/4 teaspoon sea salt2 tablespoons finely grated Parmigiano Reggiano cheese

Preparation:

Preheat oven to 180°C. Line 2 large baking sheets with parchment paper. Trim tough stems from kale and discard; cut large leaves into 2-inch pieces (leave any small leaves whole). Place in a large bowl, drizzle with oil and toss. Add chili power and salt and toss again. Arrange kale on baking sheets in single layer; bake until crispy and the edges just begin to brown, about 12 minutes. Remove from oven and let cool for 2 minutes on the baking sheets. Transfer to a bowl and toss with Parmigiano-Reggiano. Makes 4 cups (about 4 servings). http://www.wholefoodsmarket.com

Nutritional Info: (Per Serving) 80 calories, 4.5g total fat, 1g sat fat, 200mg sodium, 9g carbohydrate (2g dietary fiber, 0g sugar), 4g protein

Kids love making and eating these chocolate earth balls, a less fancy version of grown-up truffles. The best part? No baking required!

1 cup peanut butter1/3 cup honey2 teaspoons carob powder or unsweetened organic cocoa powder1/2 cup raisins3/4 cup unsweetened shredded coconut, divided1/2 cup semisweet chocolate chips (gluten-free, if desired)1/4 cup sesame seeds1/4 cup finely chopped nuts (walnuts, pecans, etc.)

Method:

Mix peanut butter, honey and carob or cocoa powder until well combined. Stir in the raisins and 2 tablespoons of the coconut. Stir in chocolate chips. Refrigerate for 1 to 2 hours. Place remaining coconut, sesame seeds and nuts into 3 separate bowls. Using a spoon, scoop small heaps of the peanut mixture from the bowl; roll into 1 1/4-inch balls. Rolling is easier if you form a rough ball, roll in coconut, and then continue rolling into a more perfect shape. Roll each finished ball in more coconut, sesame seeds and chopped nuts. Arrange the balls on a plate, cover loosely and refrigerate for at least 30 minutes.

Nutritional Info:

Per Serving: Serving size: 1 treat, 110 calories (70 from fat), 8g total fat, 3g saturated fat, 40mgsodium, 10g carbohydrates, (2 g dietary fiber, 6g sugar), 3g protein.

www.wholefoods.com

This is a delicious soup for using up random bits and pieces of vegetables. Half a potato? Throw it in. Random cubes of butternut squash? Into the pot. Don't quite have enough of one of the ingredients, but you've got a whole pile of another? No problem. Toss it all together, cook, and enjoy!

Ingredients

2 lbs. boneless beef chuck roast, cut into 1-inch pieces;½ cup onion, chopped;2 sweet potatoes, cut into cubes;2 carrots, cut into chunks;2 parsnips, cut into chunks;2 cups riced cauliflower;2 cloves garlic, minced;6 cups beef stock;½ tsp. dried thyme;1 tbsp. fresh parsley, minced;Cooking fat;Sea salt and freshly ground black pepper;

Preparation

Melt some cooking fat in a large saucepan placed over a medium-high heat.Brown the beef on each side, and set aside.Add the onion and garlic and cook until fragrant, about 5 minutes.Add about½ of the stock to deglaze the bottom of the pan.Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).Return the beef to the saucepan, add the remaining stock, and cover.Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.Adjust the seasoning, sprinkle with the fresh parsley, and serve.

Not long ago most people, including scientists, were convinced that physical aging was a slow but inevitable march to frailty. In the early 70's studies showed that as early the age of late 30's some people start to lose muscle mass, a process known as sarcopenia. From middle age muscle mass was declining in most people by 1 per cent every year. Strength plummets from this. Sarcopenia is widely recognized as one of the primary causes of frailty in older people and the accompanying loss of independence. Someone who is frail and whose muscles have shriveled can't rise from a chair or heft grocery bags. He or she can't live alone. Scientists also found that people's general fitness, as measured by the ability of their respiratory and circulatory systems to deliver oxygen to labouring muscles, fell by 10 per cent per decade after the age of 40. That loss is a considerable dip in lung power and is considered a primary reason many middle -aged people reduce exercise or quit altogether. The effort feels increasingly hard. But all is not lost! All these studies were of volunteers who were inactive. Everything changed when scientists began looking at volunteers who willingly and frequently moved. A study of participants in the New York City Marathon found that in the early 1980's participation of the 50+ age category was negligible. Authours of the study noted "few 60 year old men, women or their doctors would have considered it possible for someone that age to run 26 plus miles (or 42 kilometres)." However from the 1980's to 2000 while the number of male runners in their 20's grew 25 per cent, the numbers in their 50's grew 78 per cent. As well the average finishing time improved by 30 minutes, improving only 2 minutes for men in their 20's. As Dr. Tanaka, a professor of physiology at the University of Texas and an expert on ageing athletes, says, "A great deal of the physical effects that were once thought were caused by ageing are actually the result of inactivity." Recently researchers from the Canadian Centre for Activity and Ageing reported that when they microscopically examined the leg muscles of older runners, most past 65, they found that the aging runners muscles were densely packed with motor units. A motor unit is the control unit of a functioning muscle. The more motor units in a muscle, the faster and more fully that muscle can contract; the healthier and stronger it is. Too few motor units is the beginning of sarcopenia. The studied runners had as many motor units as inactive 25 year olds. Additionally scientists were struck by one particular aspect of their older runners. "They looked much younger than sedentary control subjects of the same age," said Dr. Werner, the studys lead authour. Even more striking! When the scientists examined the white blood cells from both young inactive subjects, those middle-aged and those exercising at age 65+. They found the young people's white blood cells 40% healthier than those inactive in middle age. While they were only 10% healthier than those exercising later in life. Exercise, Dr. Werner says, "at the molecular level has a strong antiaging effect."

You may have seen Mick in the Club? He is there 4-5 times a week and has been for years. His commitment to his exercise is fabulous, he is a great motivator. Did you say you haven't met him but you would like to? Great he's there from 4.15am most mornings. Let me know what day you'll be there so I can get Mick to call you if you're running late.

Mick works for himself, working long hours. His motivation is his heath, he has felt his body slow down as he ages so doesn't want it to get he better of him. He use to run garbage in 'the good ol' days' when the bins were not on wheels and needed to be carried to the truck, followed by running to the next house. ( As did I, and we worked out I was probably on his truck at some stage.)

After Mick stopped running garbage he started spending a lot of his day in the truck. This is when he started to lose fitness. Mick turned 52 last month but has got back 80% of that fitness, including losing over 20 kilograms. Now feeling so much better, along with the results he has the motivation and is enjoying being at the Gym at 4.15am.

Go on....get there at 4.15am once, and say hi to Mick.

In March Susanne Richards planned a trip to Ireland for June. "Often I'm the oldest person on the tour and find myself staying on the bus when the rest of the group are out walking through villages or parks. This time I was determined not to be left on the bus," Susanne says.

Susanne has now been training at Fit Gym for 3 months. My diet is good, I stick to Paleo as much as possible so I was not unhealthy when I started. The changes I've seen in myself are fabulous. My training has been walking on the treadmill at 5kmh with a 2% incline, along with a range of upper body and lower body strength exercises as part of a programme prepared by Emily. The biggest surprise has been how easy I can now move! Getting up off the floor is easy and takes no effort. I am now so much more mobile and can walk long distance. I'm looking forward to my holiday, I know I won't miss out on any of the Tours."

Did you know that we have the potential to lose 2 kgs. of lean mass per decade starting at age 25? That means that by the time that we are 65 we could potentially lose 10 kgs. of lean mass.

Did you also know that we have the potential to experience a 2-4% decline in our Resting Metabolic Rate per decade starting at age 25? (RMR is the energy or calories required to sustain the body's vital functions at rest.)

HOWEVER, did you know that "unsexy" training methods - such as regular strength training; high intensity activities like kettlebell training and other types of interval training; and a healthy diet filled with nutrient dense, unprocessed foods - can prevent this from happening?

Why are lifting weights, kettlebell swings, and eating real, nutrient dense unprocessed foods considered "unsexy" training methods? Because most people don't realize that sexy results year after year can be had just by following this simple plan.

Most people think that they need to follow some "sexy" fitness and diet trend like juice cleanses, to achieve their sexiest body ever; something that tells them that they will drop 2 kgs. in a week (only to gain it back in the same amount of time) and give them "long, lean, sculpted, toned, muscles" or make them "skinny ripped."

People tend to resort to the "sexy" fitness and diet trends because they promise quick results that not only go against the science of strength training and nutrition but also are not sustainable. The "unsexy" takes some effort and planning; it's so much easier to take a diet pill, make a shake, or follow a juice cleanse (even if it doesn't work in the long run!) instead prepare a healthy meal with real foods and follow a regular exercise routine that includes strength training and some high intensity interval conditioning. People say they "don't have time," and don't want to put forth the effort.

Not only were you born with one body (and one body only) to live this life in so you should seriously consider making the time and putting forth the effort, BUT also the truth is, it's the simple "unsexy" training methods that produce those oh-so-sexy results at ANY age.

Beyond 40 you can keep improving your health and you can do it better and stronger every single subsequent year.

My better half has been preparing this for me and it's so delicious and so easy I have to share it! This baked salmon with superfood slaw is both a delicious meal and a great healthy "detox" choice!

Author: Sarah Wilson, Title "Simplicious"

It'll probably take you all of 5 minutes to prepare this salmon dish. Time yourself.

Serves 2

2 baby potatoes, sliced very finely (2mm)1 bunch broccolini chopped into bit-size pieces1 small packet (250g) coleslaw mix1 tablespoon macadamia nuts or almonds1 teaspoon apple cider vinegar2 teaspoons of coconut oilpinch salt and pepper1 wild salmon fillet (about 300g), skin on1 tsp smoky paprika

Preheat oven to 200C.

Toss the broccolini, potato, coleslaw mix, nuts, apple cider vinegar, oil and salt and pepper. Spread slaw over half of a lightly greased baking dish and place salmon fillets skin-down on the other side. Sprinkle the salmon with paprika. Bake for 12-15 minutes, uncovered. Remove from oven and serve.

If you don't like/can't buy salmon, use ocean perch or mahi mahi instead. EAT UP

So, I have a question for you this month. What if I told you that you the car you're driving right now is going to be the ONLY car you will ever have for the rest of your life. How would you take care of it? I'm pretty sure you'd be very diligent in getting regular oil changes, servicing, keeping it clean, and put the best quality petrol you could possibly buy into it. You'd probably buy the high end parts, and pay very close attention to every little caution light or funny noise it made, right?! So ask yourself, is this how you treat your body? My guess is no...which ought to really make you think. Because the truth of the matter is that we can replace cars, but we CANNOT buy a new body nor can we just trade it in for the latest upgrades when it no longer performs the way it once did. It strikes me funny sometimes when people baulk at spending a certain amount of money on personal training or nutrition coaching, but they are driving around in a really expensive car! Our ideal is for people to prioritize their health and wellbeing, investing just as much in themselves as they would in material possessions. Some food for thought :-)

A huge thank you to everyone that donated gifts for our annual Foster Kids appeal.

This year our Christmas Tree was was full with presents and gifts to 6

Foster Kids in Mt.Evelyn & Lilydale. Their circumstances are extremely challenging, our gifts were amazing and unfortunately an unusual experience for these kids. The thought and effort that went into the gifts donated shows just how lovely our Members are. fishing rods, singing lessons and of course lego, to name a few. It's great to be amongst such caring people. These gifts helped the 6 kids have a fun Christmas.

In addition to the gifts donated, we are donating all money from our 30 Day Trial promotion in January. This has seen $646 go towards the Anglicare homes in Mt.Evelyn & Lilydale.

This recipe is easy to make, ideal for throwing together when deciding on a BBQ during the week. Glute Free. Ingredients:

Spinach leaves (or fresh spring mix), washed Roasted walnut halves Feta cheese, crumbled Red pomegranate seeds, washed and dried

(dressing for about 3 individual salad bowls)

2 tablespoon of extra-virgin olive oil 1 tablespoon of balsamic vinegar 1 teaspoon of honey OR agave nectar Salt/pepper to taste

Directions:

Heat the walnuts in a frying pan so they are easy to bite, let them cool before adding to the salad.Divide the spinach leaves into the salad bowls/plates.Sprinkle some pomegranate, walnuts and crumbled Feta cheese on top.In a small bowl, whisk together the olive oil, balsamic vinegar, honey or agave nectar, and salt/pepper (the measurements given are for about 3 bowls of salad, so adjust amounts accordingly). Drizzle each plate with some of the dressing and serve.

In some studies, drinking chocolate milk immediately after a strenuous workout is one of the best ways to recover quickly-better than sugary sports drinks like Gatorade.

However, nearly all the research on chocolate milk and exercise has looked at serious athletes, like mountain climbers, college soccer players, triathletes, and trained cyclists. No studies have found a benefit of chocolate milk for those who jog daily or who work out at their gym a few times a week lifting weights or running on a treadmill.

What's in chocolate milk that might help after a workout of intense physical activity? Chocolate milk's naturally occurring sugar (lactose) is half glucose, its protein speeds up glycogen synthesis in the body, and its electrolytes (like potassium and, to a lesser extent, sodium) help you rehydrate.

A typical low-fat chocolate milk has roughly four times more carbs than protein, which may be a good ratio to rapidly replenish glycogen stores in muscles.

When you're inactive or moving slowly, your body gets energy mostly from burning fat (assuming you haven't just eaten). But for more intense activity (brisk walking, running, cycling, etc.), you can't burn fat fast enough to get all the energy you need. So if you're, say, running for several hours, your body is going to rely more on the carbs in glycogen for the extra energy it needs.

Glycogen is essentially a long chain of glucose (blood sugar). The body converts glucose to glycogen in order to store the glucose in muscles and in the liver. But we don't have much glycogen, especially compared to our vast stores of fat.

So during an intense, prolonged activity, you can run out of glycogen. That's what marathoners are talking about when they say they "hit the wall."

In more seriously trained athletes, let's say a triathlete, they might do a run in the morning and a swim or bike workout later in the afternoon. So it really becomes crucial for them to restore their glycogen reserves quickly. This is where chocolate milk comes in.

Can you get the carbs and protein from something else in your next meal? Probably, if you eat soon. You restore glycogen more quickly if you eat the carbs and protein within an hour.

I'm not an Olympic athlete. Should I drink chocolate milk post workout?

Most of us aren't running marathons or cycling competitively for two hours and then doing another intense activity within 24 hours. Do we need a recovery beverage like chocolate milk? Not likely.

And if you're taking that brisk walk to lose weight, you don't want the 170 or so calories in a cup of chocolate milk...or any extra calories, for that matter.

Bottom Line: Unless you're doing prolonged, intense exercise on successive days, or more than one strenuous workout on the same day, you don't need to drink chocolate milk post workout to recover.

I've been working as a Gardener and aware the extra weight I was carrying was making my day harder, leaving me sore at the end of the day. My daughter suggested we join the Gym. As something we could do together I thought it was a lovely idea, so we did. It's now 10 weeks since we started. I've been coming regularly and excited to say I've lost 13 kilograms! My diet has not changed dramatically, cutting back on the cheese, iced coffees and importantly the scotch & cokes! I'm enjoying it, feeling so much better & loving everything except having my photo taken!!!

Like most people Ann was hesitant about joininig a Gym. Here is her story. "Fit Gym has helped me in so many ways. About three years ago I looked at a photo of myself and felt so down. I didn’t think I had the motivation or time to start at a Gym. But with the support of my sister, we made our first enquiry at Fit Gym Mt.Evelyn. Since that day I never looked back, only forward. I have lost about 13 kilograms and am happy with the way I look and feel. From learning to jog, joining Small Group Personal Training, and Weight Loss Challenges, the team at Fit Gym have been there for me all the way."

A tasty meal, that can double as the next days lunch if you have any leftover. Ingredients:

2 chicken breasts, sliced thin and cooked (for super quick version, just buy 1/2 a roast chicken)1/4 pumpkin1 whole garlic1 red onion1 punnet cherry tomatoes2 whole strips of bacon1 cucumberrocketolive oilsweet paprika, salt & pepper to seasonoptional: balsamic vinegar

Instructions:

Pre-heat oven to 200C.

Remove seeds and cut pumpkin into cubes. Peel garlic into cloves. Place both in a bowl. Pour in a healthy dose of olive oil (1-2 tbsp), sweet paprika (1-2 tsp), pepper and salt. Toss until evenly coated. Place on a roasting rack and roast for 30-40 minutes, or until done.

While pumpkin is roasting peel/slice/prep rocket, cucumber, red onion and cherry tomatoes into a large bowl.

Once pumpkin & garlic are done, remove from oven and let cool.

Change oven from baking to grill and cook bacon strips under grill until crispy and done. Cut into small crispy pieces and combine with rest of the salad.

Gently mix pumpkin & garlic with the rest of the salad and serve.

Optional: drizzle with olive oil and balsamic vinegar for added taste.

Also, you can add some crunch by mixing in pecan nuts or walnuts.

Enjoy!

Are you sitting or slumping in a chair now whilst reading this? Do you have a sore back or neck?

Sitting incorrectly whilst on the computer, watching TV or being on our phones for excessive periods can all lead to dull pains or niggles here and there.

Our daily activities greatly affect our body and while it might just be a bit tender or sore now, it can lead to more serious issues down the track if not addressed. Moving around and staying active is a great way to keep the aches and pains away but when you've had them for a while, sometimes you might need to give them a little extra attention. This is where stretching and foam rolling can have a major role in aiding you into moving easier and reaching new levels of strength and fitness.

Foam rollers are those long, blue foam things you've probably seen at the Club in the stretching area. They're used to massage oneself and to help release trigger points (trigger points are those certain points on your muscles that fee like a knot and are particularly tender and tight).

When you foam roll, try and find the trigger point and rest on them for 20-30 seconds. Most common areas are the side of your thighs (ITB band), your upper butt (glutes) and side of your back (latisimus dorsi). Focus on areas that are tight for you but makes sure to only roll muscle and not bone or joints.

By combining foam rolling with stretching you'll feel less tight and sore, help prevent injury and increase flexibility.

Have you lost weight, built a strong body, gained confidence or improved your health by exercising at Fit Gym? We know a lot of our Members who are happier, but a lot quietly go about their business.

What motivated you to start, what was the hurdle after you started, what do you friends and family think? Tell us in up to 100 words how your life has improved by exercising at Fit Gym. Email membercare@fitgym.com.au or fill in a form at any of the Clubs. Entries close July 31st. The winner will receive a $500 Wotif Voucher, plus a $100 to 2nd and 3rd placegetters.

Fit! Gym Berwick

Learn how to swing correctly and how a kettlebell can give you a complete body workout.

Wednesday July 15 6.45pm with Andrew

Limited to 10 places.

Free for Members, $10 Non-Members

Upcoming Events include:

Run Melbourne, 5k/10k/Half Marathon- Sun July 26

Trail Running Silvan Reservior, 7k,15k,20k - Sun Aug 16

Sandy Point, 5k,10k,21k - Aug 23

The Great Amazing Race, 3-5 hours in pairs of 2 - Sat Oct 10

Cycling Around the Bay, 20k to 250k, Sun Oct 11

Tough Mudder, 20k - Sat Oct 17

Melbourne Marathon, 3k,5.7k, 10k, 21k, 42k -Sun Oct 18

Kokoda Challenge Mt.Dandenong Ranges, 1k/30k - Sun Oct 25

Cycling Great Victorian Bike Ride - Sat Nov 28

I've lost 6 kilos but the biggest change has been the change of shape, my tuck shop arms have disappeared. Having toned up I now have the confidence to wear shorts. Confidence is important for girls."

Tanja joined Fit! Gym Mt.Evelyn when it first opened in March 2010. After 12 months she has amazed herself with the change to her body and her confidence.

How did you get started?

"I needed the motivation, so when I was given a flier outside the IGA Supermarket I thought I would try it."

I've lost 6 kilos but the biggest change has been the change of shape, my tuck shop arms have disappeared. Having toned up I now have the confidence to wear shorts. Confidence is important for girls."

What does your husband think?

"My husband loves it! The biggest change has been my legs, my bum and waist line coming back. Having children does horrible things to your body." What has been the hardest part?

"Getting to the realisation that it takes hard work, it isn't just going to happen.

It took me a while to understand but I now stop using rational lies, sounds rational but they're lies, its too cold, haven't got the time today, too tired.

What is your advice to anyone starting? "Don't give up after 3 months. It took 6 months for things to come to together for me, before my body recognised what was going on and started changing. Now if I eat too many fatty foods I feel ill which amazes me! I have gone from what I had to do to something that I liked to do. I got there in the end. I've learnt heaps about myself in doing it. I've got so much more self discipline that I realised. I started PT sessions after 3 months, initially doing one a week. PT sessions push you a little harder and make you realise how hard you can work. But now dropping back to 1 a month just to get the kick up the bum.

Tears are building as July approaches, our revered leader at Mt.Evelyn is leaving us. Join us for a relaxing walk with coffee on a Saturday morning as we wish Di all the luck as she moves onto new challenges!

There is a lot of commentary lately about the trend towards standing desks. Many will consider this as simply a fad, particularly the gimmick of treadmill desks. Fad or not there is a lot to be gained by moving during the day. Correct balanced movement is the benefit of a healthy lifestyle.

I can say after several hours of standing your glutes or 'butt' and thighs feel like they've had a session of burpees. The reason is the lack of strength in this part of the body after years of sitting at a desk for most of a working day.

I'm sure you would agree that lying down and sitting require none to minimal balance. However, once you are standing that's when you really start to use your bodies balancing system. To be sedentary is to rest your body, switching off your muscles. The glutealy group of muscles are some of the most vital we need to stable movement, they should be the most powerful muscles we possess. To walk, run, jump, lift a child off the ground depend on the strength of our glutes. The more time you spend sitting the more wasted these muscles become, they simply 'switch off'.

A strong healthy person in a side on view will always have the butt bump, a rounded solid bump from the lower back to the tops of the thighs. This bump is the result of conditioned gluteal muscles, not to be confused with a bump due to body fat that is not as well defined. The good bump means you are in a good state for good stability, balance and movement. Good balance and movement will help you live a longer life. So stand at that desk for more hours than you sit!

Berwick

Tamara Abi-orm

Victoria Caskie

Fiona Cassidy

Matt Coulsen

Stephanie De Young

Melanie Irving

Luke Johnson

Satvinder Kaur

Kaur, Satvinder

Roghieh Khangheshlaghi

Lisa McKenzie

Ash Mctaggart

Samantha Neal

Terry Owen

Sepideh Parvaresh

Jack Pinder

Glenn Strutt

Chester Wan

Keith Wan

Claire Zubcic

Mt.Evelyn

Michelle Ames

Kate Blackburne

Daniel Cadwallender

Susan Curlis

Brad Dick

Phil Enlund

Karin Giles

Jacqui Harvey

Esther Hill

Allyce Johnston

Sarah Kean

Terri Moore

Nicholas Joshua

Roberta Prior

Suzie Rudge

Glenda Saunders

Shelley Saunders

Dale Strachan

Sylvia Voelker

Bruce Walker

Mick Wienerioder

Clare Worsnop

Narre Warren South

Sonia Brochard

Sajid Chaudhery

Vincente Corsino

Steve Cowan

Edward, Kim

Loretta Fox

Diana Giannaras

Gayathri Hettiarachchi

Alex Lastra

Yimin Ma

Helen Mcconnell

Frankie Mileto

James Nemecek

Kevin Port-Louis

Thisara Ranasinghe

Carl Raynes

Baljinder Singh

Nadine Slattery

Ken Smith

Matthew Smyth

Sammi Sulemon

Tut, Esther

Hayden Willett

Friday night food for thought!

I love crispy skin salmon, and this recipe is not only super tasty, it's also super quick to make.

Crispy Skin Salmon with Warm Asparagus Salad

2 bunches asparagus, trimmed, halved 3 zucchini, trimmed, peeled into ribbons 1/2 cup fresh mint leaves 1/2 cup fresh coriander leaves 1 fresh long red chilli, deseeded, thinly sliced 4 (150g each) salmon fillets 1 1/2 tbs salt-reduced soy sauce 1 1/2 tbs mirin 1 tsp finely grated fresh ginger 1/2 tsp sesame oil In a frying pan, fry asparagus in ¼ tsp of olive oil until just starting to become tender. Turn off heat and add zucchini, mint, coriander and chilli. Gently toss to combine

Meanwhile, heat a large non-stick frying pan over high heat. Spray with oil. Cook salmon, skin-side down, for 2-3 minutes or until crisp. Turn and cook for a further 2 minutes for medium, or until cooked to your liking.

Combine the soy, mirin, ginger and sesame oil in a small bowl. Divide salad among serving plates. Top with salmon. Drizzle with dressing.

Upcoming Events include:

Run Melbourne, 5km/10km/Half Marathon- Sun July 26

Trail Running Silvan Reservior, 7km,15km,20km - Sun Aug 16

The Great Amazing Race, 3-5 hours in pairs of 2 - Sat Oct 10

Cycling Around the Bay, 20km to 250km, Sun Oct 11

Tough Mudder, 20km - Sat Oct 17

Melbourne Marathon, 3km,5.7km, 10km, 21km, 42km -Sun Oct 18

Kokoda Challenge Mt.Dandenong Ranges, 1km/30km - Sun Oct 25

Cycling Great Victorian Bike Ride - Sat Nov 28

I struggled to run 1km at the start of this year and now I'm running 8.56kms in 55mins,

When I first started at Fit Gym several years ago I used to rely on myself to get me through until the last couple of years when Britt contacted me. Believing in me and that she could get me further I tried the group sessions. I now have the motivation and determination and dedication to push myself further and keep setting myself more goals. With the help of my Trainers Britt and Sam I'm smashing out goals that I never thought would be possible! I struggled to run 1km at the start of this year and now I'm running 8.56kms in 55mins, thanks to Britt for coaching me through and helping me come up with a plan and believing in me that I am able to do whatever I want to do . Also I could barely hold a plank for 20 seconds a few weeks ago and one day Sam wanted to get me to 1 minute but instead she got me to an incredible 1 minute 54 seconds and squating with a 15kg plate!!! I couldn't do it without the support and encouragement you both give me!!! Thank you sooooo much I'll always be grateful for it!

Tears are building as July approaches, our revered leader at Mt.Evelyn is leaving us. Join us for a relaxing walk with coffee Saturday morning as we wish Di all the luck as she moves onto new challenges!

9.30 am Sat July 25

From Fit Gym Mt.Evelyn

Walking out to Seville and back.

Every 24 hour cycle is made up of a series of sequential movements. You climb out of bed to greet the day, maybe take part in structured exercise, "wake up" your digestive system with your first meal of the day, followed by activities of daily living, commuting, socializing, with duties around the home. We tend to think about our workout sessions as a set event that is scheduled at a particular time of day and for a predetermined duration and intensity. We follow training programs that consist of "x" number of sessions per week with specific rest days.

We move everyday, to not move everyday is a path to destruction. The reality is we all live structured lives, with routines each day, structured days that are working days and weekends that are days off. So most people operate better placing their exercise into their structured week with set routines. Having a goal, such as a sporting event, gives this structure greater meaning and motivation. Our ultimate goal is to improve our physical condition, as the diagram points out, our goal is to live and thrive.

Our bodies depend on movement for survival, sometimes with explosive bursts of speed to catch a running child, moments of strength and power when lifting shopping or placing a suitcase in overhead lockers on a plane. The more activity you pack into your day the better, ie. incidental movement.

As you increase the activity in your day your physical condition improves, you start beginning to live. Including structured exercise in your day will help shift you along the diagram, this is where you start to thrive. Schedule structured exercise (walking, swimming, running, functional training) several times in your week for a set period of time. After several weeks/months you will become proficient in that activity to the point where you develop specific conditioning in that activity, ever notice how walking up stairs becomes easier if you're doing it regularly.

If you enter and compete in an event, such as an obstacle course, you are thriving. You are heading towards the gold medal of physical condition

ing, giving your body the best chance to excel in daily life.

Our day is made up of movements, necessary and voluntary activities, exercise and specific training. The better physical condition we place ourselves in, the more positive our overall wellbeing. We shift ourselves from one struggling with the movement of daily life to thrive on the activity available to us everyday. So in this sense there are no rest days, simply days of different levels of activity at different points of the physical conditioning spectrum.

Make the most of your life and thrive, don't let inactivity hold you back. Find a goal or event that gets you socializing, while putting you in great physical condition.

Perfect healthy meal for the cold months

1 kg beef cheeks or chuck trimmed and cut into large chunks 4 onions, sliced 4 large cloves garlic, smashed few sprigs of thyme 2 cups good quality red wine 1 litre (4 cups) water 2 star anis 500 g mushrooms - quartered / halved

Preheat the oven to 150 C.

Heat a Large frying pan over medium heat.

Brown the beef on each side for a few minutes.

Place the beef in a heavy-based / cast iron casserole dish.

Deglaze the frying pan by adding 2 cups of red wine then add it to the casserole dish.

Clean your frying pan and sauté the onions over a medium heat until golden brown.

Add the onions to the casserole dish.

Add the mushrooms to the casserole dish.

Add thyme, star anis and water.

Mix everything together.

Cover well with foil so all sides are completely sealed.

Cook for approx 3 - 4 hours or until the beef is tender and sauce has thickened. Check half way through and add a little more water or beef stock if required.

Taste and check, season with a little sea salt and pepper if required.

Thicken if necessary by reducing the stock or by mixing in 1 - 2 teaspoons arrowroot dissolved in a little water.

Enjoy with or without short-crust pastry. This pie can also be served with cauliflower or sweet potato mash and green peas.

Nutrition per serve (without shortcrust)

Protein: 38.3 g

Carbs: 3.9 g

Total fat: 11 g

Saturated: 4.8 g

Iron: 4 mg

Fibre: 3 g

Calories: 325

Kilojoules: 1360

Gluten Free shortcrust

Combine 2 cups (200 g) almond meal ½ cup sesame seeds (reserving some to garnish tops), pinch of sea salt and 2 tablespoons ground flaxseed. Add 1 free range / organic egg and 2 - 3 tbsp water to mix into a soft dough. divide dough into small portions (10) and roll each portion into round disks between 2 sheets of grease proof paper. Brush the top of each disk with a beaten egg and sprinkle with sesame seeds. Bake for 20 minutes in a moderate 180 C oven and cool completely.

Makes 10 disks:

Nutrition per serve: Protein: 6.1 g, Carbs: 1 g, Total fat: 15 g, Saturated: 1.3 g, Kilojoules: 674, Calories: 161, Fiber: 2.4 g

Early Friday morning on the 10th April, after 15 weeks of training, Di and seven other awesome women from Fit Gym joined 2800 other walkers to take part in their first Oxfam 100km Trailwalker. An endurance event through the trails, mountains and bush tracks from Wesburn to Jells park,

Having raised $3979 for Oxfam, the only thing left to do was the walk. And walk they did. With lots of support along the way from family, friends and supporters all the girls pushed on through the day and night, over mountains, under fallen trees, along endless miles of tracks and trails, through blisters and muscle soreness, through fatigue and at times utter sleep deprived delirium.

With lots of laughter, great camaraderie, a few tears and more chocolate and lollies than anyone should eat, our two teams made it to the finish. Very tired, very emotional and very proud of what they had just accomplished.

Do you know anyone that needs to turn things around this month?

Ingredients

1 Onion

Ginger - 2cm

Lemon Grass - 2 Inches

1 Carrot

500g Pumpkin peeled, seeded

500ml Chicken stock (can use vegetable)

Coconut Cream

Toasted Pepitas

Method

Sauté 1 onion, 1 chilli, 2cm ginger and 2 inches of lemon grass. Add 1 carrot and 500g pumpkin roughly chopped and 500 ml of chicken or vegetable stock. Simmer for 4 hours and then blend. Top with coconut cream and toasted pepitas. Enjoy

Invite your Mum to come to the gym with you until Mothers Day and she can train for FREE. If she doesn't usually go to a gym maybe some light walking or some time on the bike?

Shelley joined Fit Gym in Mt Evelyn in June last year wanting to tone up and go from a size 14 to a size 10. In the past Shelley had done a lot of fitness classes and found them to be very motivating as training on her own was often boring.

When Shelley started we wrote her a program and every time it starts to get easy she books an appointment and we write her a new one. "I really enjoy the variety I get from regular program updates. I train three times a week and exercising has helped me reduce stress, I sleep better and I'm now sitting between a size 10 and 12"

Mothers' Day Classic, Sunday 10th May 2015

http://www.mothersdayclassic.com.au/

Lilydale Lake

- Walk 2.5km & 5km

- Run 2.5km & 5km

Lysterfield Lake Park

- Walk or Run 5.5km

Melbourne Botanical Gardens

- Walk 4km or 8km

- Run 4km or 8km

MS Walk/Run, Sunday 31 May

http://www.mswalk.org.au/

Albert Park Lake

- Walk 5km & 10km

- Run 5km & 10km

Everyone loves pancakes, and why wouldn't you? They are

delicious!

For a healthier, and more nourishing version try this super easy version.

Ingredients:

1x Banana.

1x Egg.

Cinnamon.

Coconut flesh, or flakes.

Favourite berries to top.

Fresh mint leaves to top.

Coconut oil or Butter.

Serves 1 person. Add 1 more banana and 1 more egg per person you wish to serve.

Mix 1 Banana and 1 Egg together until a smooth consistency is reached (you may need to mash the banana up a little bit before adding the egg).

Heat a fry pan with a small amount of coconut oil (or butter if you don't like the taste of coconut oil). Spoon small amounts of mix to pan, spread out into shape of pancake.

Cook on medium heat until brown.

Add your favourite berries and fresh mint from the garden and you are done!.

Contact your local club or Click here for

more information. Conditions apply.

They were challenged, they sweated, they were pushed and they achieved! Many participants, who had not lost weight for a long time, waved good-bye to their extra kilos. We had over 40 Challengers take part in our 6 week programme, with many losing over 4 kilos. The challenge is a great foundation for creating better habits that will last a life time, and have them feeling great. Well done to you all & of course our Trainers who work hard behind the scenes helping

to get you there!

I wanted to take part in the six week weight loss challenge mainly to get myself back to a healthy BMI and I also wanted to be a healthy role model for my kids. I had tried quite a few times to lose weight on my own, and I usually would do really well for a few weeks. But then I would lose motivation, have a really bad week and put the weight back on that I had already successfully lost in the first two weeks! I find it easy to lie to myself so I felt that I needed to be accountable to someone other than myself. I find that being accountable to someone else really works for me, as I always like to be the 'good student' in anything that I do (must be from years of education and study!).

At the start of the challenge Andrew introduced me to myfitnesspal.com to help me track what I was eating and this was a real eye opener as I think I was eating possibly three to four times the amount that I should have been. He also taught me the best ways to exercise with the goal of weight loss in mind. In the past I had come into the gym and used cardio equipment for long stints which assisted with endurance but not weight loss and aside from that, hours of cardio are boring. I am actually really enjoying the circuit style of training with shorter timeframes for each exercise, I find that I can keep the intensity up and my mind doesn't wander.

In the first week I found that I was often hungry as I was not only eating differently but my portions were also smaller but now in week three, these changes feel quite normal. I also began to see the numbers on the scale coming down, so this gave me the motivation to push on with it. In the long term I would like to lose around 10kg and at week three I have lost 3.5kg so I feel like I'm making progress. I'm really to looking forward to fitting into some of my old skinnier clothes and having people that I have only met over the past few years get to see what I used to look like before my three kids were born.

- Claire Murray.

Get ready to sweat with this backwards pyramid-styled workout. Start by setting a clock or stopwatch for a 20 minute countdown:

Start at 10 reps per exercise.

Take 1 rep off per Round ie. 10,9,8,7.... down to 1!

(For an easier version, count down by 2).

- Bodyweight Squats

- Push Ups

- Walking Lunges

- TRX Pull Ups

- Burpees

Can you get down to the 1 rep round before the clock runs out?

If you need any help with the exercises, just ask one of our friendly staff members.

The Ladies from Plantar Fashionistas and Sole Divas have certainly been putting in the hard yards (pun intended!) to train their poor feet and bodies ready for the 100km Oxfam Walk.

The walk is just around the corner and we wish them all the best! Good Luck Ladies!