May/June Newsletter

Exercise myths BUSTED

Remember these myths for when someone uses them for an excuse. There is many more myths out there so before you believe the myth ask a member of the PT Gym Team about it’s relevance.

“Women who pump iron (not weights) end up looking like men”
BUSTED

It is VERY difficult for women to bulk up due to the lower testosterone, and higher estrogen levels. Ask any female bodybuilder and they will tell you how hard it is to gain muscle mass.

“You should never eat before a workout”
BUSTED

The body needs fuel to function. A small meal or snack 1-2 hours before a training session will help power through your workout. A Banana is a perfect example of a pre-workout snack.
More myths busted next newsletter.

Tandoori Chicken Skewers
1½ cups long-grain or basmati rice
750 g chicken tenderloins
200 g low-fat natural yogurt
2 teaspoons minced garlic
1 tablespoon tandoori mix
2 tomatoes,
1 Lebanese cucumber,
1 small red onion, all finely chopped
2 tablespoons lemon juice
Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Drain well. Meanwhile, cut each tenderloin into pieces, and thread on the skewers. Stir together the yogurt, garlic and tandoori mix until well combined then spoon or brush the mixture over the chicken. Preheat a grill or barbecue grill plate to moderately hot, and cook the skewers for 10 minutes, turning once halfway through. Combine the rice, tomato, cucumber, onion and lemon juice, and serve with the skewers.
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4-6
AIS Website

Prevention against the Flu

Whenever winter comes around there is always a few things certain to happen: change to flano bed sheets; wearing warmer clothes; the sun setting earlier and of course, the potential to get the cold/flu.

The cold/flu can be detrimental to your physical, mental and emotional performance so it’s important to know how to prevent and/or manage it.

We catch a cold/flu through bacteria so use these tips to help avoid getting sick during the cold season.
• Wash your hands/use hand sanitizers often
• Don’t touch your face with your hands
• Get good quality sleep (7-8 hours of undisturbed sleep)
• Avoid stress
• Sneeze into your elbow pit and not the palm of your hands

Plenty of fruits and vegetables and water will assist in recovery and prevention.
• Vitamin A and Vitamin C fight off illnesses
• Zinc from red meat, nuts, chicken, beans and whole grains lessen symptoms and speed recovery
• Kefir and yoghurt have healthy bacteria that boost the immune system

Caffeine sucks up fluids which increases blood flow and prevents water re-absorption risking dehydration. Sip on warm teas instead eg. Ginger tea
Boost the immune system with foods like these: carrots, steak, yoghurt, garlic, ginger, walnuts, kiwi, and raspberries.

What's happening

As you know we have gone through a change in management. Although changes won’t be made for some time, when things do change it will be for the better. Get to know you’re new staff Conrad, Caine and Mark, and feel free to ask them for a spot, technique advice, or any other questions regarding health and fitness. We will do our best to answer these questions.

Train the Brain

What occurs once in every minute, twice in every moment, yet never in a thousand years?

If it were two hours later, it would be half as long until midnight as it would be if it were an hour later.
What time is it now?

To get the answers, don’t cheat, figure it out and report back to the PT Gym team to find out if you’re right.

Member Profile

John Mayfield

John attends PT Gym whenever he can around his work for the Ambulance Services. He comes into the gym and trains hard every time without whinging, complaining or giving up. Despite not liking lunges, he still does them because of the benefits. His work with the Ambulance Services has him changing between night and day shifts, although he doesn’t use this as an excuse to miss a session at PT Gym. John is always up for a good for a chat, so when you see him in the gym say hello.