April 2016 Nesletter

Posted by Maria Lennartz on Thursday, April 14, 2016
What's happening...
We have had Arthritis Australia here thanks to Lucinda from the Alice Town Council to facilitate a course on exercising with arthritis, this has been an amazing course with lots of really good ideas, information and will be a great benefit to our members and especially our sessions at the Alice Springs Aquatic and Leisure Centre, always good to keep up to date with the latest research. 
Our next Get Committed program will commence Wednesday 27th April – it is the perfect small group to keep you on track or find out more about nutrition and how to stay healthy and fit forever! 
Getting a little cooler and darker now so our 5.45am Tuesday and Friday will return to 6am with Tuesday being Step/Strength and Friday Hiit/pump.
Also, Bootcamp will commence at 5.45pm from Monday 18th April as it is really quite dark before 7pm now, if you are not sure please talk to any of the Instructors! 
Challenge 2 hour session is on – Sunday 24th April – All Welcome – you can do part or all, come along at 3pm and have some fun! 
Take care and look after yourself as it gets a little cooler, talk to us if you need any advice or support, 
The Get Physical Team 

New winter coat...
You may have noticed our bars have had a makeover.. Many tanks to Greg and Karen from Alice Powder Coating for making the pump Bars fresh again, and no, they shouldn't be any heavier than usual! 
Come on down to our Strength classes and give them a go!


Take note...
Bootcamp is now 5.45pm – Monday and Thursday 
X Train - Tuesday at 6pm 
Challenge session – Sunday 24th April 3pm – All Welcome! 
Get Committed – Wednesday 27th April at the Alice Springs Aquatic and Leisure centre meeting room – 5.30pm. 

6 Ways to boost your metabolism...

1. Move more 
At rest, the average 70kg person burns around 1 calorie per minute. Walking burns 3 to 4 calories per minute and you’ll burn around 8 to 10 calories per minute running. These figures reinforce the simple idea that the more effort you put into moving your body, the more calories you burn. Just getting out of bed doubles your metabolic rate. Walking triples it and an intense boot camp-style session can generate a 10-fold increase in metabolic rate. This doesn’t mean flogging yourself at every session, but it does mean that higher effort level training sessions, like HIIT (High Intensity Interval Training), can provide a greater calorie burn and fitness gains in shorter sessions. 

2. Build muscle 
Every kilogram of muscle in your body burns around 10 calories per day at rest. Over a year the energy burning bonus from just 1kg of additional muscle equals 3,650 calories. This is about 0.5kg of body fat. 

3. Eat more protein 
Protein in food costs more energy to digest and absorb than carbohydrates or fat. Eating protein-rich foods like eggs, fish, chicken and lean meat makes your body work harder to digest and absorb calories. This doesn’t mean you should load up on protein supplements. You still need to keep your diet balanced 

4. Eat enough calories 
Reducing calorie intake from 2,500 to 1,100 calories a day has been shown to result in a 5 to 10 per cent decline in daily metabolic rate after just one day. Continuing on a severely calorie restricted diet for days and weeks will likely result in significant lean muscle loss as well as fat loss. 

5. Consume chilled water 
When you consume cold water, your body expends energy to increase the water temperature. Drinking around 500mL of cold water could boost your metabolic rate by around 30 per cent above rest for an hour after drinking 

6. Drink green tea 
Drinking enough green tea can give your metabolic rate a nudge up of around 70 calories a day. However, you’ll need to consume at least four or five cups of strong green tea to achieve a dose of around 300mg of catechins, the active ingredient. Always check with your Doctor before drinking high doses of tea or taking supplements. 

What about eating every three hours? 
You may have heard that eating every three hours speeds up metabolism, but, in fact, your 24-hour metabolic rate will actually be no different.