In this issue ...

	Babes Mail			Ballistic Babes
	Babe-a-licious in 6 weeks			What's in a name?
	Melo-Baby nappy wallets			Trapezius
	Fatty Arbuckles			Info for women
	Tip			For mums

Babes Mail

Congratulations to all our clients who welcomed in the breaking of the drought this year! What an exciting winter! It’s been wet and cold – yet a large number of our clients continued to train without fail! We never knew what the weather was going to do!! It was dark and miserable on a lot of days this year – but the garden is very happy! There’s always an up side!

We will be hiring indoor premises for the wet, cold and dark times next year over the coldest part of winter so we will all be better protected. This year took us off guard as we didn’t even get rained out last year.

But what can you do if you’ve fallen off the fitness wagon over winter?? There are a million excuses we use to justify not training – but there are strategies to overcome them and get you looking and feeling great in time for Christmas!

• Finding that you are hard pressed for time? Make sure you have yourself down as a priority! Allocate time for your health and fitness – if you plan for it, you have a much better chance of actually doing it. If you only have a small window of time each day to put towards exercise, think about having a personal trainer come to you! Your trainer will maximize each minute in the session to get the most out of it for you plus they’ll put together your plan for the rest of the week.
• Low on motivation and don’t want to start again? Again, this comes down to how you prioritise your fitness and your health. How much does it mean to you to be able to perform at your best, for you to look and feel great? Remember, your attitude to yourself will make the difference here.
• Don’t have the knowledge or confidence to kick off your fitness and weight loss goals? Again, commit to a plan and do a little bit at a time! Use your trainer to help you design the best program for your lifestyle and needs. Don’t be afraid of failure – you can do it with the right support. So surround yourself with ‘doers’ and go for it.
• What if you don’t have support? Decide what YOU want and don’t let others in on your plans until you’ve made the decision. Others can feel threatened by you attempting to improve yourself – heaven forbid – you may influence the office/house to stop smoking, bringing in calorie loaded ‘food’ and cut back on drinks. They can even actively work to sabotage your efforts. See it for what it is and stay on track!
• Afraid of changing your lifestyle? Hate hard work? Don’t like exercising? These are the interesting ones. What’s harder – bootcamp or looking in the mirror and not liking all you see there? Or tired after training as opposed to tired all the time because you don’t do anything and then can’t sleep? It is hard to confront yourself about your lifestyle and what you dislike about your life right now. So make the change gradual. Start off each week by changing one thing and slowly do something different each week. Most of our clients start off with the training but it can take a full 6-8 weeks before they feel ready to change diets. You aren’t alone, speak up in class and let it out!

Remember, everything takes time and if you are having difficulties or are not understanding something, just let us know!! We are here to help you (not judge you or dismiss you).

Address the issues that are holding you back and get going, gals! We’ve got a few incentives and new programs to get you going.

Babes Pram-fit – be one of the first 10 new clients to start up before the end of October to get a free Melobaby Wallet (RRP $59.95).

Babe Squad – Start or rejoin before October 30 and get a free Babes Training Diary (RRP $25)

Mention the newsletter to take up the offer!

Babe-a-licious in 6 weeks

Starting 20 October, 2008.

Get started on your summer fitness goals now by combining a Revitalise 6 week weight loss diet along with your training program. This weight loss program is designed to kickstart your fat loss and get you eating all the right foods again! All recipes are included.

Win a $150 hairdressing package from Fatty Arbuckles, $150 voucher from Lulu Lemon and instant fame (at Babes on the Run of course) by becoming our most improved client!! Jo Beer from Revitalise will also include an issue of her latest book.

Revitalise 6 week weight loss plan includes daily nutrition plan, all recipes, portion plate (so you know how much to eat!), snack box, fridge back, pedometer and tape measure. PLUS: Revitalise offers online assistance and access to a nutritionist to help you through the diet round-a-bout. All inclusive: $149. See your trainer for details.

We will be working you hard during class, measuring you each week and checking your diary religiously. We want to see results, life changes and improvements in your fitness. The winner will be judged on their individual improvements overall (not compared to everyone else).

To get involved, email us info@babesontherun.com.au. It’s your time to get GORGEOUS!

back to top

Melo-Baby nappy wallets

At the Parents, Baby & Childrens expo, Babes was lucky enough to be situated next to Melissa from Melo-Baby Wallets. And I am always keeping my eye out on things that will be useful for mums.

These wallets threaten to do away with nappy bags altogether. They are the size of a small clutch bag but hold 4 nappies + wipes. The wallet folds out for nappy change times and has a lush, super soft lining to pop baby on!

We have a limited number of these in black for $54.95. Melissa has just come back from the US and these wallets will now be stocked in exclusive LA babystores too. See your trainer or email us for details.

www.melobaby.com

back to top

Fatty Arbuckles

Remember to reward yourself as you hit your milestones! Update your look – Fatty Arbuckles is offering Babes on the Run clients this nice little offer….. It’s a beautiful salon that will really pamper you!

At Fatty Arbuckles we know just how challenging modern motherhood can be these days.....so much to do, so little time left that’s just for you. We think it’s about time you were rewarded!! You’re always giving…...now it’s our turn………..
Put your feet up, relax and enjoy $30 off your next hair service at Fatty Arbuckles.(first visit only)

Just mention babes on the run to redeem your gift.
Call the babysitter, you deserve it!

nb: not to be used in conjunction with any other offer, extensions and retail not included.

back to top

Tip

If you use your training diary to record meals and workouts – you are 50% MORE LIKELY to reach your weight loss goals.

And you improve your chances of losing weight and keeping it off by incorporating 5 veg and 2 fruit into your diet every day.

See, there is a reason we nag you about your diary and recording what you eat.

back to top

Ballistic Babes

We are starting a super dooper Babe Camp on the 3rd Saturday of each month – it will be a 2 hour extravaganza to really push your limits. Think you’d like to get a bit more punishment, ladies? We’re only too happy to oblige!

We’ll be doing a focus on the upper body, a timed run and then coming back to finish off lower body and to stretch. It’s a masterclass suitable for all our clients (come on, I know you are out there…) who want to do something fun on a semi-regular basis. Come down, go ballistic and feel the calories just burn off…

We will be having different locations and trainers each time to keep you guessing too…

Bring partners, friends – anyone! It’s an open class – just email to reserve your spot.

Start time: 7am, Saturday 19th October, 2008

Meeting location: Point Walter Café

Cost: $16.50

We need 10 participants to make it a blast so let us know as soon as possible if you’d like to come!

What’s in a name?

You all know by now my feelings about processed food (or food with a barcode). But do you know how many names there are for fat and sugar?? These are the lengths companies go to to hide ingredients! And this is how people get caught out when they think they are eating healthily!

Some of the many names for fat:

Beef fat
Butter
Chocolate
Coconut oil
Cocoa butter
Copha
Cream
Dripping
Full cream milk
Hydrogenated vegetable oil
Lard
Margarine
Milk solids
Mono-, Di- and tri-glycerides
Palm oil
Tallow
Vegetable oil

Some of the many names for sugar

Cane sugar
Corn syrup
Dextrose
Disaccharides
Fructose
Glucose
Golden syrup
Honey
Lactose
Malt
Maltose
Mannitol
Maple syrup
Molasses
Sorbitol
Sucrose
Xylitol

Ingredients like honey, molasses, yeast extract and soy sauce all add flavour to the product. However, they’re often also used to hide the true nature of what’s being added.

Be sceptical. Use the nutrition information panel to compare the total amounts of fat, sugar and salt per 100gm. This is a more reliable guide to how low or high a product is in fat, sugar and sodium.

back to top

Trapezius

The trapezius or traps as we call them, are the only muscles we are constantly telling you NOT to work. They run in a diamond shape from the top of your neck, to your shoulder and back to your spine.

The traps do have several functions – mostly in moving the shoulder blades and moving the neck and head.

But, a lot of people carry tightness in this muscle (in the form of tension) and this can affect it’s flexibility. An overactive trap can also pull your shoulder out of alignment – for a fairly small muscle, it can really cause some painful conditions.

Lifting babies and sitting them on your hip can mean that one ‘trap’ can be more active than the other – so this then leads to further imbalances, neck pain and sore shoulders.

When bracing yourself for training, lifting or even sitting a desk all day, it’s really important to relax your shoulders. We harp on about ‘scapula contractions’ – make sure your shoulders are back and down (so your shoulder blades are providing a brace) and RELAX. When working at a desk or driving long distances, set a timer (like Outlook) or use a visual cue (like traffic lights) to remind yourself to relax those TRAPS.

This will add up to a more stable shoulder and upper body for you with less pain!

For specific information, please feel free to see our physiotherapist – MTM Physiotherapists.

back to top

Info for women

Injury? Don’t put up with discomfort, pain or injury. Resting isn’t the best way to get something better sometimes. See a professional! MTM services also include ultrasound 2 for blocked milk ducts and women’s physio services.

MTM Made To Move Physiotherapy is a highly regarded physiotherapy clinic located in a central location. The clinic is easily accessed from all metropolitan areas of Perth. The clinic provides “cutting edge” physiotherapy to every patient that attends our clinic.

back to top

For mums

Supernanny Plus

If you need assistance in your home with babies, youngsters with ‘challenging’ behaviours, contact Shirley and Anne at Supernanny plus – 0448 862 669 or www.supernannyplus.com.au

Run Jump Splash Play

Keep legs and clothes clean and dry with Slicks from www.rjsp.com.au. My son lives in his! Great little pants for boys and girls made of 100% water resistant nylon with a breathable mesh lining. Contact us for details on how to get a 10% discount on all internet orders.

Buddlebums

Easy cloth nappy – www.greennappy.com.au – these are so soft and easy to use. Designed in WA (another clever local). Made with a hemp/organic cotton, these keep baby dry, you don’t need extra waterproof covers and they aren’t fiddly. Plus they are Aussie made.

Inky feet

Great ideas for memories of your little one – www.inkyfeet.com.au

Cot Couture

Superb handmade bedding for babies. These are gorgeous. www.cotcouture.com.au

Belly Bean

Support your tummy when pregnant for a good nights sleep – www.bellybean.com.au

Nappy Online

Hate carting boxes of nappies around – get them delivered! www.nappyonline.com.au – these guys are fast and cheaper than the supermarket (who now want $42 a box – what???). 9313 7772. Call today and say Babes on the Run sent you for a one-off 5% discount on your initial order.

Behaviour Tonics

We often joke about our babies not coming with instruction manuals so it makes sense to arm yourself with information.

Behaviour Tonics runs regular parenting courses aimed at parents of 2 – 12 year olds – www.behaviourtonics.com.au

Baby House

For great baby wear online – I am loving baby legs! www.babyhouse.com.au Again, WA company so orders are fast and competitive.

back to top

Pass it on

If you know someone who may be interested in receiving this newsletter, you can easily forward up to five copies at once.