Daylight saving is almost here

Hi all
Well here we are with only 3 weeks to go until we can train in sunlight during the week again.
Good to see a great turnout the past couple of sessions.
The group helps you to push yourself that extra bit.
To our new members, we hope your enjoying the training so far.
You have been training very well and you will only get better if you continue to push yourselves.
See you all at training.

White bread makes you fat

Eating to much white bread will exspand your waist line. White bread breaks down in the GI tract and increases blood sugar and insulin very quickly which promotes fat storage. Researchers form Tufts university found that people who ate whole grain foods, such as brown bread, had smaller waists than those that ate white bread. They examined 459 healthy men and women who ate five different diets that emphasized healthy food, white bread , alcohol, sweets or meat and potatoes. The people who ate a lot of white bread showed the largest increase in waist measurement - five times more than subjects who ate healthy foods. Whole grain breads has more fiber, which gives people a sence of fulness, so they eat less. Not only do these foods fill you up more quickly, they also have less of an effect on blood sugar and fat storage. Consumption of whole grain foods reduces the risk of heart disease, some cancers and type 2 diabetes and promotes weight control.

Ref (Fat Loss RX cuts)

Do you need carbs in your diet?

Eskimo (Inuits) traditionally eat diets high in fat and protein with very little carbohydrates. Surprisingly, they have low rates of cardio vascular disease - at least the ones who haven't succumbed to the western diet. Dr Eric westman from the Duke University Medical Centre Questioned the need for carbohydrates in human diets. He noted there is little evidence that extreme restriction of carbohydrate is harmful and that carbohydrate restriction helps fight obesity. Before you cut carbs from your diet, consider that your muscles use carbs for fuel whenever you train above 65% of maximum capacity. Also , carbohydrates are the most important fuel for the brain and nervous system. Cutting carbs will help you lose body fat , but you need them for high - intensity training . More than 50 years of research shows that athletes involved in heavy training perform better if they have carbs available in their diets .

Ref ( Am J Clin Nutr, 2002:75,5: 951-953)

Healthy recipies ( vegetarian)

Marinated Tofu and Bok choy stir-fry- serves 4

Preparation time : 15 minutes , Cooking time : 15 minutes ( plus marinating time )

Ingredients

350g firm tofu, drained , cut into 2 cm cubes
2 teaspoons peanut oil
1 large white onion ( 200g )sliced thinly
1 medium red caspsicum ( 200g) sliced thinly
200g snow pes trimmed
1/4 cup ( 60ml) vegetable stock
400g bok choy, shredded
420g thin fresh egg noodles

Marinade ( combine ingredients in small bowl; mix well)

1/4 cup ( 60 ml) hoisin sauce
1/4 cup ( 60 ml ) oyster sauce
1 tablespoon soy sauce
1 teaspoon grated fresh ginger
2 cloves garlic, crushed

Directions

1. Combine tofu and marinade in large bowl. Cover ; refrigerate 3 hours or overnight. ( can be made a day ahead to this stage and refrigerated, covered).
2. Heat oil in wok or large frying pan ; stir fry onion and capsicum until tender. Add peas and stock; cook , stirring , until hot.
3. Add bok choy , noodles and undrained tofu to wok; stir until hot

Nutritional Information- per serving

Fat - 11g
Kj - 2147

Healthy Recipies

Chicken And Spinach - serves 2

Ingredients:

6 oz boneless raw chicken breast
1 cup raw spinach
3 cups raw onion sliced
1 cup raw shallot
4 tsp extra virgin olive oil
2 garlic cloves
1 dash black ground pepper
1 tsp ground nutmeg
4 sprigs raw parsley

Directions

In non stick saute pan cook spinach , onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp of oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 2-3 minutres. Place on 2 dinner plates and garnish with fresh parsley.

Nutritional Information

Calories - 310.5
Protein (g) - 24.5
Carbohydrates( g) - 30.5
Fat( g) - 11
Carb - Protein - Fat % ratio: 38 - 31 - 31

Intense Training Ups Post- Exercise fat Burning

Many People think slow , prolonged exercise is the best way to burn fat and get lean. Thats understandable because the body uses mainly fat as fuel at rest and at exercise intensities less than 65% of maximum capacity. It is not as simple as that , however. Well controlled Canadian studies showed that people who exercised intensely are leaner and lose fat faster than people who do low - intensity , prolonged exercise. University of Wisconsin reseachers helped clear things up when they found that rats exercising intensely burned more fat after exercise than rats exercising at low intensities. You will control body fat better if you pick up the pace when you run, cycle, walk or swim.

Ref- ( Med Sci Sports Exerc, 34: 1757- 1765, 2002 )
( Training Rx Research)

Drink Water To Help Cut Fat

The body is about 72 percent water with some tissue and mineral thrown in for good measure. While water has no calories, it is vital to your survival. It participates in almost all the chemical reactions in your body, It helps cool you, and moves vital fuels and hormones to your muscles and tissues. In short , you're cooked without it . Water also helps fill you up , so it can help fight hunger pangs. The brain triggers thirst and hunger from two different centers, but sometimes satisfying one center will temporarily satisfy the other. When you feel hungry , drink a large glass of water and wait a half- hour before eating . Studies show that having a stomach full of water depresses hunger and can help you loss weight . If you're a soft drink lover , substitude plain water and watch the pounds disappear.

(Ref- www.obesity-update .com, feb 5 2003)

Eating Breakfast Cuts Obesity Risk

Eating breakfast will help keep the fat off. According to Boston Childrens Hospital researchers , people who eat breakfast every day are almost half as likely to be obese as those who eat breakfast two times a week or less. Breakfast eaters also have a lower risk of developing insulin resistence - linked to heart attacks, obdominal obesity, high cholestrol, diabetes and blood clotting problems. The kind of breakfast you eat matters. People who eat whole grain cereals ( like oat meal ) are slimmer than those that eat cereals high in refined sugar. The liver converts amino acids into blood sugar, which will keep you from getting hungry during the day.

(Ref - Fat Loss , fitness Rx )

Training gear-from Lorna Jane(for the gals)

Hi Gals
I have been buying a few pieces of training gear from Lorna Jane in Harbour town recently and am loving their stuff.
I have worn their stuff in the past but found it hard to get a hold of their stuff until now. They have been in harbour town for 3 months or so.
They have great shorts and pants, training bra top and singlet type tops and bags etc etc and the quality is great too which important since we wash and wear all the time.
The girls have been kind enough to let us put some MCF cards and flyers in the store so if you drop into to check out their gear mention that you train with MCF.
Check out their website for the latest in training fashion......
www.lornajane.com.au

Will keep you updated with sales etc. I have some vouchers from them too which I will give to you at training.
Cheers see you Sat
Nadine (remember your only cheating yourself ha ha)

Healthy recipes ( Vegetarian)

MUSHROOM, EGGPLANT AND ZUCCHINI PIZZA.

Preparation time 10 mins - Cooking time 25 mins

Ingredients:

200g button mushrooms, sliced thinly
2 medium zucchini ( 240g), sliced lengthways
1 baby eggplant (60g ) sliced lengthways
2 large pittas
1/2 x 140g tub pizza sauce
1/2 cup (60g) finely grated cheddar cheese
2 teaspoons finely chopped fresh thyme.

Directions:

1. Cook mushrooms , zucchini and eggplant , in batches , on heated oil grill plate( or grill or BBQ) until browned lightly and just tender.
2. Place pittas on oven trays; spread evenly with piazza sauce. Sprinkle a quarter of the chesse over each pitta; top with mushroom, zucchini and eggplant. sprinkle with remaining cheese and sprinkle with thyme
3. Bake, uncovered , in very hot oven for about 10 minutes or until pizzaa are browned and crisp.

serves 4

Nutritional Information

Fat- 6.9 g
kj - 818

( Ref The Great Vegetarian Cookbook )

Healthy recipes

Indonesian Chicken - Serves 2

Ingredients:

8 ozs Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup of jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups low fat cows milk
4 teaspoons cornstarch
5 teaspoons extra virgin olive oil
6 cloves raw garlic crushed
2 teaspoons raw ginger root
1 teaspoon of ground tumeric
1 teaspoon of ground corianda leaf ( dried cilantro, chinese parsley)
1 teaspoon of curry powder

Directions:

In non stick saute combine onion, jalapeno pepper, spices, milk and chicken . Poach ( lightly simmer ) until chicken is done . Mix cornstarch with a little water to dissolve then add to pan an cook for 3-5 minutes. In separate pan cook cabbage and red peppers in oil until tender. divide cabbage between 2 plates and top with chicken. serve immediatley .

Nutritional Information

Calories (per serving) - 475 .5
Protein (g) - 39.5
Carbohydrates (g) - 45
fat ( G) - 16.5

carb - protein - fat % ratio : 37 - 33 - 30

(Ref- Muscle recipes)

MCF Success Stories

" I lost 22kg and feel great"..........Kerry

"My Fitness has gone through the roof and everyone asks me, what I have been doing"....Michelle

"I find it so much easier to push myself while working in a group, they are so motivating"....Anita

"I could never do a proper pushup when I started, now I can do 20".......Tanya

" I love the group training because If I was alone I would give up"..........Sarah

" The social get togethers are great, these people are my friends rather than a training group I attend. We go hiking together all the time, have dinners and Bfasts after Sat training, and camping is so much fun"..............Susan

"I am so much stronger and toned"............Lynda

" For the first time in my life I am surrounded by people who want to be healthy and take care of themselves They watch what they do and put into their bodies. Its hard to stay fit and healthy when you are surrounded by unhealthy people. These people have the same lifestyle goals as me and thats what makes it so good" .....Grant

"I have been o/s for 3 months and boy oh boy has the group improved in that time.....Wal

Contact Information

INSTRUCTOR- VERNON PATHER
0405 104 245

EMAIL: navern@iprimus.com.au

FAQ

Q:I have not trained in 8-10 years, do i need to be fit?
A: The idea behind MCF is to get you fit. Everyone works to their own level of fitness and everyone pushes themselves to their own limits. The class is structured for everyone to work at a level and intensity that they can manage.

Q: Will I be the most unfit?
A: The class is made up of people of all different fitness levels all trying to achieve their own goals. You work on your own level drawing motivation from those around you?

What ages are the people who train?
We have had a variety of ages from 12-55yrs old Men, women and children.

Cost

MONTHLY JOINING FEES(3 sessions per week)

Payment required first Sat of the month

Adults $85.00

Children $40 (12-16)

CASUAL PAY ON DAY

Adults $10.00

Children $5.00 (12-16)

Current members

Camping Trip to Morgan Oct 2005

Picture from Relay for life 2005

The group has been training for 2 years and the members are at different fitness levels and all have their own goals to achieve. The group training is where the motivation comes in. They help to push each other further and therefore achieving their goals faster.
They are a great bunch of people who really enjoy the training and being apart of something.

These classes are ongoing for as long as members wish to attend, unlike boot camp style training which is done in a block. We focus on a life style changes, rather than a quick fix technique.

The group are very motivational during training and welcome new members with enthusiasm and encouragement.

We have many social events and we particpate in activites such as City to bay, The cancer councils Relay for Life, Camping trips, Hiking days, dinners, picnics, adventure days where we go abseiling, canoeing etc, and we are starting to enter some adventure races.

Tell me about the instructor!

INSTRUCTOR- VERNON PATHER

Vernon Pather is currently a physical training instructor in the Military. He Holds current certifications in fitness and is a recognised personal and group trainer. He also holds qualifications in abseiling and roping.
He brings years of experience, enthusiasm and knowledge in many aspects of exercise and fitness.
He also has experience in many different sports including, soccer, netball, martial arts, rugby, touch footy, athletics etc etc.

He has gained his experience training military personnel as well as training corporate clients to achieve the goals that they have set. Unlike other instructors trying portray a military instructor he is the real deal, with nothing to prove just knowledge to share.

Training Locations-Adelaide Only

Training is currently conducted at Mawson Lakes and Glenelg areas due to popularity.
We are hoping to have some more training sessions in the Hallett Cove area soon.

Please phone for timetables and further information of a classs near you.

On sat mornings the classes are usually held at Glenelg, but to add some variety we move training to Largs bay "The snake Pit" or Seacliff Ramp and stairs.

We try to conduct training rain, hail or shine, if concerned about weather please phone your instructor.

WEEKNIGHTS 6.30PM-7.30PM

SAT 8AM-9AM


INSTRUCTOR- VERNON PATHER 0405 104 245

What is Military Combat Fitness?

Military combat Fitness(MCF) classes are an intense workout geared to the individuals ability. These classes are taught as a group and are full of energy utilizing the dynamics of people who want to move to another level of fitness.

If you want to get into shape quickly and effectively and also have some fun while doing it, MCF is for you.

MCF uses the latest in Military fitness training and has a high focus on physical and mental stamina. MCF classes are structured to provide a reliable program for fat loss,muscle development and cardio fitness.

Runs vary between distance and sprints,helping to build cardiovascular endurance, speed and agility. Strength work seeks to encourage individuals to achieve results thats are difficult to achieve without dynamic group training.

MCF is designed for indivduals looking to be pushed to the next level, to burn fat,tone muscles, increase energy, build endurance, improve overall well being, maintain exercise displine or try something new.

ARE YOU READY TO MOVE OUT OF YOUR COMFORT ZONE?