In this issue ...

	Nutrition Programs			Mothers Day Classic
	Jetsetting Trainers			Reminder
	Kidzabuzz Fundraising			Recipes
	Triceps Brachii			Exercise Program Card
	Am I motivated?			Parenting

Congratulations to all the ladies who have continued to train in the dark and the wet!  You are courageous and inspiring!  Every one of us trainers loves to get up and go to a group who are dedicated to getting their goals.  After all, it is just a bit of water and no light.  It can’t stop us one bit – in fact, the colder it gets, the more calories we burn!  I read in the paper, we only have 3 or 4 really cold days per year here in Perth – how spoilt are we?  Pram classes will have back up indoor locations for the babies as will all the pre-natal classes.

Continuing to train now will give you a head start for next summer, get you in shape for the City to Surf and pretty much make you invincible (well, almost!).  You go girls ...

Nutrition Programs

We find that getting into your training program and finding your niche takes about 6-8 weeks – from there, it’s time to tidy up your nutrition and calorie intake.  A lot of clients make great inroads doing this on their own but there is an alternative.

Clients doing and staying on Holly’s five week program are losing.  Big time. Kilo’s that is.  If you are interested, don’t think about it.  Get into and get started. It’s the perfect adjunct to your training and doesn’t incorporate any quick, easy fixes.  Just good old fashioned food and exercise. 

The program is a complete nutritional guide for the five weeks including snacks and drinks that incorporates personal likes and dislikes and dietary requirements. 

For details, email the office; info@babesontherun.com.au

Jetsetting Trainers

As part of our ongoing commitment to having WA’s finest trainers,  Laura, Stacey, Jo and Justine are flying out to Sydney for a three day fitness convention.  We’ll be bringing back the latest and greatest information, techniques and equipment from around the world – a lot of international guests and fitness world superstars will be there!  We’re so excited.

But in order to get away and work ALL weekend, slaving away…. a couple of classes may have to be cancelled or moved around.

• City Beach
• Lake Monger
• Point Walter
• Rockingham

Please see your trainer for a makeup session details or to have your payments adjusted.

A big welcome to a couple of new trainers:

Ebony
City Beach Babes-Pram Fit
Babe Squad
Hillarys Evening Bootcamps
PT

Sarah
South Perth Babe Squad Evenings
Sole Mates South Perth Evenings

Kidzabuzz Fundraising

The wonderful ladies at Kidzabuzz have donated 20 copies of the latest Kidzabuzz books to be sold to raise money for helping Sam and Charlie. 

Sam and Charlie’s story comes to us from Katherine in our Shelley class as Louise was a friend of hers from Melbourne. Louise tragically lost her battle with post-natal depression and leaves behind a young family who are struggling.

To raise funds, we are selling each Kidsabuzz book for $20 – all of this money will be donated to Sam and Charlie. For more details on Kidsabuzz – go www.kidzabuzz.com.au and to read about Sam and Charlie – www.helpsamandcharlie.com.  These books are perfect for ideas for the next school holidays.

To purchase a book, email: info@babesontherun.com.au. 
I have personally purchased two to give away with a Babes
t-shirt to the best two success stories this month – about
your training, what it means to you and your best tips for
other struggling mums.

Triceps Brachii

Otherwise known as fedoobedahs (after the sound wobbling them makes), bingo wings and tuckshop arms, triceps brachii are the main muscle group in your arms. It runs up the back of your arms and allows movement of the forearm and hand. Triceps Brachii is so large it accounts for almost all of the mass of an arm (about 70%).   Since contraction of the triceps straightens the arm, the muscle is called an extensor. It also helps lock the elbow when the forearm pushes forward against resistance. The triceps works in coordination with a flexor muscle, the biceps brachii of the upper arm. Together, they are in charge of straightening your arm. They help you do everything from picking up your keys to reaching up to catch a frisbee. In sport, triceps help you do things like throw a ball, swing a tennis racket, shoot baskets, or row. Your tricep muscles are small and hard to isolate. That means you have to concentrate and use proper form to strengthen them. To keep your triceps toned, you'll need to include exercises that involve straightening and bending your arms. It’s why we incorporate so many dips and tricep kickbacks into your programs. These tricep toners probably won't be your favorite part of the strength training routine because they're difficult, but they work! 

Am I motivated?

Kelli Rowles – Area Manager/Trainer Iluka and Hillarys

Do you ask yourself why you have begun an exercise and nutrition program? No? Well you should be!

We all have similar goals, something to bring us all together. Whether it is increasing fitness, losing weight, or increasing energy you need to keep it in mind every time you go to training and every time you do (or need to do) your homework. 

We say that 90% of working out is turning up, but how hard are you working when you get there? I want you to be completely honest with yourself, if 100% is the hardest that you could work, what percentage are you working at? When you find out what percentage you are working at ask yourself "Why aren't I working at 100%?" The answer to this question will be the key to your success. 

So where do I go from here? How do I work harder?  A good place to start is to work with the reason you are not working 100%. Is it that you have never thought about it? Or did you realise that you weren't working as hard as you could but didn't know how to push yourself? Whatever the reason is, identify it and keep it in mind every training session.
 
Here are some tips to get you there:
Ask yourself "How hard am I working?" A percentage is a good measure to use. For example, if you are working at 70-75% you need to consciously lift your effort to get to 100%. This could be going faster or more reps/distance before you stop.
 
How do you talk to yourself? You have probably heard us talking about Self Talk. It's that little voice inside that talks to us while we are exercising and it is a very powerful tool in both a positive and negative sense. 

For example - running, when your trainer sends you on that long run, what are you saying to yourself? Have you ever heard “I can't do this?  It's too far for me? I need to stop?”.  This is a common thing when you are facing something challenging.  It is your mind and not your body telling you to stop.

When doing that run did you ever think that there was no way your body could continue? You were working at 100% and any more would be dangerous to your health? Chances are, this was not the case. This is your negative self talk telling you not to continue and it is making you stop.  The GOOD NEWS: This can be turned around.

This powerful tool can be used positively to have you working harder than you ever could.  This week, when you are training or having a run, tell yourself, “I can do this, I'm strong and fit and I can make it all the way!”

How will this change your experience?  I bet that you make it this time. Surprise yourself.  Self talk is a very powerful tool and frequently, our mind doesn't give our body enough credit for what it can achieve.  This is a very conscious process and you need to be listening to yourself and controlling your self talk. Next time you go for that run and you hear those negative thoughts, push them out with positive ones. Get yourself working at 100%. We push you because we know you CAN do it!
 
Final thought: Your trainer believes in you 100% and when she gets you to go for that big run she knows that you will make it.  You need to believe in yourself 100% too and get yourself over the line. Your trainer is here to motivate and push you all the way to your goal, believe in yourself, think positively and push yourself there too. It will happen even quicker.

Mothers Day Classic

Sunday May 11 is the annual Mothers Day classic at Lake Monger.  For all our clients looking to do their first City to Surf this year, this a great event to cut your teeth on.

There are two events – 3.5km –once around or 7km which is twice around.

For details and head here:
http://www.mothersdayclassic.org/home/event-details/perth/

Babes on the Run is registering as a team so email your interest to info@babesontherun.com.au by May 5th and we’ll get to run together.  Please advise if you’d like 3.5km or 7km – we will do both.  Clients and their friends and families are welcome to register to be part of the Babes team.  Each participant gets a t-shirt too – what better way could you think of to celebrate Mothers day?

To get into your training, think about heading to the SOLE MATES program in South Perth on Tuesday and Thursday evenings at 6.30pm – this program is dedicated to getting you into race ready shape by improving cardio fitness and technique specially to improve your running style.  Give it a go!  First class free ...  Email for information.

REMINDER

You need to give 24 hours notice when canceling a class – unless there are dire circumstances (which we really do understand happens from time to time).  To cancel text your trainer or email: info@babesontherun.com.au.  You don’t get credits if you just don’t show as we hold a place for you and plan the class around numbers.

The whole point of having the cancellation policy is to make it difficult for you to just not turn up. You need to get to the program on a regular basis to get results.  There is nothing more satisfying than working with you and seeing the transformation as you progress.

Cancellation or suspension to memberships – please remember to give us the 10 days notice in writing so we can modify your account without error.   We are dealing with financial institutions plus we are in and out of the office so your email may not be able to be immediately attended to. Email: info@babesontherun.com.au

Pumpkin Dip

Dairy free, Gluten free, Low GI, Wheat Free

A delicious dip to accompany crudites, spread on a sandwich or serve with grilled chicken

• 300 grams pumpkin, roasted
• 2 cloves garlic, crushed
• 1 can chickpeas, drained and rinsed
• ¼ cup tahini
• 1 lemon juiced
• 1 tsp chilli oil
• ¼ cup olive oil – extra virgin
• cracked black pepper to season
  

Preparation

Preheat the oven to 180 degrees Celsius. Rub pumpkin with a little olive oil and roast for 20-30 minutes, or until softly roasted.

Method

Drain the chickpeas, reserving 3 tablespoons of water from the can. Put the chickpeas and water in the food processor and process until smooth. Add pumpkin, garlic, tahini and lemon juice and continue to process. With the processor running, add the chilli oil and then slowly pour in the olive oil. Continue to process until the hummus has lightened in colour and turned really creamy in colour and texture. Season to taste.

Makes 6 servings

Best ever Muesli

Dairy free, Low fat, Low GI, Low sugar

Compared to sultanas, raisins and dates, most commonly found in commercial muesli, prunes have a low GI. They are also high in fibre and an excellent natural laxative for anyone who suffers from constipation. You'll rarely find prunes in commercial packs because prunes clump together unless they're cut up one at a time. Try making your own muesli – it’s just SOOOO much better than the food with barcodes!!

• 2 cups coconut chips or shredded coconut
• 1 cup almonds, raw
• 3/4 cup rolled oats
• 3/4 cup rye flakes
• ½ cup barley flakes
• ½ cup triticale (available most health food stores)
• ¾ cup pepitas raw
• ¾ cup sunflower seeds
• ¾ cup golden flaxseeds
• 125 grams pitted prunes (you could use any fruit of your choice though)

Preparation:

Pre heat the oven to 160 degrees Celsius.
Lay the coconut and almonds on separate baking trays and roast in the oven, turning regularly, until the coconut is slightly toasted and the almonds are evenly roasted (7 - 10 minutes). Set aside to cool.

Directions:
In a large bowl combine the grains with the seeds. Using a pair of scissors, cut the prunes into small pieces and stir through one at a time to distribute the fruit evenly throughout. Toss the cooled coconut and almonds through and store in an airtight container.
Note : Flax seeds are a great source of naturally occurring phyto-oestrogens called lignans with proven benefits including improving brain function, immunity, inflammation, and reducing LDL cholesterol.

Makes 20 servings

BBQ’d Chicken with Spicy Preserved Lemon

Dairy free, Low carbohydrate, Low GI, Wheat Free

If you're not a meat eater, the marinade for this dish is also delicious on a firm fleshed white fish such as snapper or blue eye cod. If you want to cut down on kilojoules enjoy the flavour of the marinade without eating any of the extra accompanying the meat.

• 4 pieces preserved lemons
• 2 tbsp lemon juice
• 2 cloves garlic
• 1 tsp ground cumin
• 1 tsp sweet paprika
• 1/3 cup olive oil
• cracked black pepper
• ¼ bunch coriander leaves, roughly chopped
• 2 coriander roots washed
• 4 chicken breasts organic or free range (up to 50% less fat in these chickens as well as being good on the conscience)

Preparation

Remove the pulp from the preserved lemon and add it to a food processor with the lemon juice, garlic, cumin, paprika, oil, pepper, coriander leaves and roots and process until smooth. Wipe the chicken breasts with damp paper towel to clean, then smear the ½ the marinade over each of the breasts. Set aside to marinate in the fridge for 1 - 2 hours.

Method

Exercise Program Card

Joanne Hampson, Area Manager Mandurah/Rockingham

Need some ideas for your homework training sessions?  Remember, you can do as much as you like – keep your rate of perceived exertion in mind (details in your diary) and do as many circuits as you can.

The idea with a circuit is to do cardio then resistance, cardio then resistance.  Keep your heart rate up and body moving. For more details, just check with your trainer.

Warm-Up

Cardio Workout

Resistance Workout

Cool Down

Parenting

Having had a short break and then going back to training, I am really aware of how many of our mums are trying to cope with a lot on their plates – dad’s that work away or long hours, toddlers, parttime work, running the house – the list goes on!

I’m noticing that we tend to try and deal with stuff by ourselves (!) until we get to the point of cracking!!  Having a rough day? Talk to your trainer.  Hand baby/toddler over for an hour – you won’t believe how good it is just to have your hands free for a bit.

And remember, there are plenty of support services out there. We proudly sponsor Ngala – it’s a great organization that is readily available across WA.  And remember, even if you’ve used them in the past and the advice ‘didn’t work’, go back to them for further information and alternative suggestions. That’s what they are there for.   There’s a myriad of ways to tackle the same problem and each child responds differently.  Don’t give up, just change tack! 

Do YOU wish to learn more about parenting?

Food Glorious Food - (0-12 mths)
For fathers and mothers of children 0 to 12 months

Offers ideas on how to create interesting nutritional meals and snacks for young children. Information is provided on the developmental changes of this age group and how they affect eating and behaviour.

Tasty Toddler
For fathers and mothers of children 1 to 3 years

Explores healthy eating for toddlers and issues including fussy eating and managing meal times.

Guiding Children's Behaviour 1-4
For fathers and mothers of children 1 - 4 yrs

Knowing what to expect of your growing child will help you engage in interactions and activity with your child and enhance their fertile imagination, learning and problem solving.

Toilet Education
For fathers and mothers of children 18 months to 3.5 years

Outlines a child’s normal developmental path and offers strategies to help children with successful toilet training.

Guiding Children's Behaviour 1-2
For fathers and mothers of children 1 to 2 years

This session offers guidance on normal toddler behaviour and engaging your child in play.  Why do parent-child conflicts arise?  Why do toddlers often do the opposite to what you ask?

Guiding Children's Behaviour 2-5
For fathers and mothers of children 2 to 5 years

Knowing what to expect of your growing child will help you engage in interactions and activity with your child and enhance their fertile imagination, learning and problem solving.

Building Brains
For fathers and mothers of children 0-5 years

Provides families with information on the importance of the early years for your child's development.

Successful Toileting 3.5 years plus
For fathers and mothers of children 3.5 to 5 years

Explores toileting in the older child who is resisting moving forward with these skills. Strategies offerred balance the latest research with practical solutions.

You and Your New Baby
For antenatal and postnatal fathers and mothers of children 0 to 12 weeks

Offers information to assist you in adjusting to early parenting including understanding baby communication, baby sleep routines, parent self-care and community supports.

Growing Baby
For fathers and mothers of children 3 to 7 months

Focuses on parent - baby communication and baby sleep routines to assist you to anticipate and enjoy your babies' development

And So To Sleep
For fathers and mothers of children 7 months to 2 years

Offers information on sleep patterns, requirements and behaviours related to sleep routines. Strategies are included to assist you to adjust your child's sleep pattern.

Now In a Bed
For fathers and mothers of children 2 to 5 years

Offers ideas for managing sleep routines for your children who are currently sleeping in a bed, or who are moving into a bed

All groups are 2 hours duration.

Bookings are essential for all classes - please contact Ngala's Booking Clerk on 9368 9368

The cost is $25 per person or $35 per couple, payable at time of booking

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