YTPT NEWSLETTER - JULY 2005:

MUSCLE: Is it only for men??

Boys start lifting heavy things and flexing their muscles in the mirror at about the same time girls start experimenting with make-up and high heels. Boys will do endless push-ups and chin-ups and bench presses to get those firm, hard, sleek ripples on their bodies and girls seem to be scared to death of lifting anything heavier than a soup tin just in case they end up with the same hard lumps.

Interestingly, women seem to be the ones, who from adolescence on, are constantly dieting and exercising to try and lose weight or maintain their teenage thinness. Men, on the other hand, just have to think exercise or healthy eating plan and they can lose weight or acquire the body that looks great! Is God really a man? NO,NO,NO!!!

Men have the secret ingredient, the magic pill, the well guarded information that women, even when they know the information are often too scared to try it!!

MUSCLE!! Muscle is the machine in your body that munches up fat really quickly!!! Muscle turns bodies-all bodies, not just boys' bodies, into fat burning machines!!

Now consider the fact that as humans we lose between a half to one pound of muscle each and every year after the age of twenty- it's the yuck disease called AGE!!! This means our fat burning engines are getting smaller every year and our body's ability to burn fat is getting slower every year!!

Men know this, so they get their "butts" into the gym and lift weights!! Not only does weight training help men keep the muscle they could be losing due to age, men have testosterone and human growth hormones inbuilt-these are the hormones that make men, men!!. This means that most men can actually put on muscle which helps them burn fat even faster.

Women do not have the hormones and most do not have the genetics to put on muscle-not fair!! However with weight training women may be lucky enough to hold on to the muscle (the fat-burning machine) they have developed up until the age of 20. This means women can be fast fat burning machines and have tight, toned strong bodies all of their lives.. But only if they lift weights!!

We all lose muscle because we become inactive or sedentary. We lose muscle as we get older, we lose muscle when we diet, we lose muscle when we get sick and the only thing that keeps muscle on is weight training!! So why don't we all lift weights?

Men use the excuse of no time, too busy etc. Women use the same excuses but more often than not, women don't lift weights because they are scared of getting big muscles!!

When comparing size, 1 kg of muscle is half the size of 1 kg of fat. Muscle is small, smooth and hard while fat is large, lumpy and soft-which would you prefer?

Two people at the same weight, one with more muscle and with more fat. Both people would have completely different body-shapes. The person with lower muscle tissue and higher fat tissue would be bigger, lumpier and softer. The fat is carried in places we don't like to carry it, tummy, hips and thighs etc. Muscle is carried in places that make bodies look great-chest, tight butt, lean, toned legs. The soft stuff hanging down behind a woman's bottom or off a man's gut is not an untoned gluteus maximus or abdominal muscle. The hanging stuff is FAT soft, flabby lumpy fat!! Muscle does not hang and lifting weight is the only thing that will maintain your muscle long term.

So male or female, if you want your body to be a fast, fat-burning machine, if you want your body to be tight, toned and strong and to remain that way all of your life-do everything you can to hang onto your muscle..LIFT WEIGHTS!!!!

Planned or incidental exercise??

Current research says we need to do about 30 minutes of moderate intensity cardio-vascular exercise on most days. What if you complete this and then become a couch potato for the rest of the day?? Wouldn't it be better if you focused on more daily movement? Think about it? Every little bit helps!

• Walk while you are on the phone.
• Park further away from the shops.
• Use stairs more often.
• Get a dog that needs walking.
• Rebound or cycle in front of T.V.
• Take the garbage out in two trips.
• Aim for 100 mins huffy puffy exercise per week.

Remember the equation : To lose weight: Energy in < Energy out. So think about your combined planned and incidental exercise. Is that enough for your energy output? If not, increase one or the other or both. Common sense!!!

Legend of the Month - Tracey Cronin

With a significant birthday looming (& I wish I could say it was the 30th) it was time to seriously pursue my goal of being fit & fabulous by 40! Being a mother of 4 active & busy kids meant that I had devoted little time to myself in the last 10 years, & the biggest hurdle was finding the strength & determination to prioritise some "ME" time.

Significant lifestyle changes were necessary to achieve my goals of weight loss & improved physical fitness. The journey to achieve this has continued to evolve & has included joining Weight Watchers & establishing a regular weekly exercise program. However after about 6 months, I felt ready to challenge myself further, & also was looking for ways to motivate myself to stick with my goals.

Personal training has been the answer!! I really look forward to my sessions & like the kids' ballet practice, swim lessons, rugby training etc, I have learnt to prioritise these sessions into the weekly family routine. Alicia is fantastic support, & motivates & challenges me to strive towards new goals.

I now enjoy increased energy, am more focused & have a healthier way of managing daily stresses & frustrations. In addition I am looking trimmer, & enjoy a much faster cardio recovery time. It's great to feel better about myself, family life & have personal goals for the future. The kids are also really enjoying my new fitness levels & think it's pretty cool to have a mum achieve the status of LEGEND!!

Have you designed your life - or is someone else in control??

• Do you know where you will be and what you will be doing in 5 years time or are you leaving it up to chance?
• Do you have a strong, healthy body you are proud of or are you using the same old excuses that everyone else uses-too cold, too hot, no time, too tired? How do you feel about the weather or the clock controlling how you look and feel?
• Do you have a sensational day, everyday because you won't settle for less or do you blame grumpy, negative, aggressive people for ruining your day? Why do you allow them to?
• Are you constantly working on becoming the kind of person who will attract beautiful, positive, happy relationships into your life or are you putting up with second best and hoping that "best" will suddenly appear?
• Are you learning about wealth and financial independence and putting what you learn into practice or are you complaining that you are broke and hoping to win Lotto?
• Do you have a career that excites you, do you love going to work, are you challenged and motivated by your job? Are you doing what it takes to add value to yourself so you can have the ultimate career OR are you plodding along in a job you hate so you can pay your rotten, stinking lousy bills? How do you feel about your bills having control of your life?
• Do you blame other people or an experience for making your life miserable or are you learning and growing because of each interaction and every experience? Could you choose your response or are you spontaneously reacting?
• Have you designed your life, written the plan and are you excited about turning the picture into reality? OR are you wishing life could be better, hoping things change and waiting for something to happen?

YTPT News

• Michael's Monday evening stretch classes are off to a great start. We propose to have another block of classes for you in a few months time, watch out for these!
• We have a block of 6 outdoor cardio sessions to get you fit & feeling fabulous for summer! So block out every Wednesday from 3rd August to 7th September (9:15am). Limited numbers, please book now.
• What a perfect sunrise for our early morning walk last month, thanks to all who braved the cold, we love your enthusiasm! Our next YTPT fun walk is Sunday 28th August 8am (yes, I'm giving you a sleep in!). We are heading back to the bush again. Let's get the most out of this glorious weather, friends & family welcome!
• Please ask Michael if you are interested in trying Pole Walking. Everyone welcome.
• This month's recipe is from Carolyn Gardiner- Zucchini pie (with no oil!) yummy. Pick up your copy from the studio.
• Thank you for your support & referrals, we really do appreciate your business. As you know we would love your family & friends to experience the benefits of strength training just as you do. We can't keep this age slowing process a secret much longer, so please let us help your friends & family to feel stronger, fitter & healthier! Just ask for a complimentary card from your trainer.
• I know everybody who trains at the studio puts in 100% effort, but our legendary clients north of 70 years are exceptional!- Merilyn, Mocco,Margaret & Helen you ladies ROCK!!
• Once again a big thank you to Kerry from "Time Out For You" in Ashgrove for treating our legends of the month to an indulgent massage or body wrap!
• Keep your training focus throughout the colder months & you will reap the rewards & benefits. Remember- Strength Training- Life insurance for your body.

Cheers,
Sue