WELLNESS IS A GIFT - KEEPING IT IS A LIFESTYLE INTRODUCTION. Words from Dan Senior. Nutrafit. Time goes so quickly, we

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1 S P T M B R 2 6 N. 5 newsletter WLLNSS IS A GIFT - KPING IT IS A LIFSTYL Questions and Answers Q - I would have thought that a few week break would have made my body feel full of energy and raring to go. It has not i feel sluggish and lack interest? A - Get friendly with exercise as quickly as possible. One of the main reasons your body feels down is that it is missing exercise, believe it or not. Your body has been used to regular exercise ad then you just stopped. Your body is craving the exercise so get straight down the gym. It only takes a few hard sessions to get back into it. Q - Having just got back from my holidays i cant seem to get back into my routine with exercise. What can i do? A - On your holidays you have relaxed your mind as well as your body, getting back into routine is all about training the mind again. Take this chance to set new routines and goals. Check out the exercise section of this newsletter for more inspiration. Try turning your negative thoughts to positive. Post Summer Blues dition z Summer has drawn to an end, we have had our summer holidays and the nights are getting darker. This is the time of year we suffer from post summer blues and start to lose motivation. This edition provides tips and ideas to try and beat those blues. INTRODUCTION Words from Dan Senior. Nutrafit. Time goes so quickly, we are now heading into autumn and winter is around the corner. Many people at this time of year get down and lose motivation. What we all need is a bit of a shake up, new routines, new targets and a few changes to keep us going. This edition gives some tips and ideas to beat these Post Summer Blues. If you are finding yourself suffering from Post Summer Blues, let me know and we can shake things up for you in the next session. Quite a few of you have logged onto the website and given feedback - all quite positive so far. There are still plenty of improvements to be made and more services and products to be added over the next few months so keep looking and let me know of any improvements or editions you think of. Spread the Nutrafit word, Pass on the site address to friends and family, use the recommend a friend on the main page of the site if it helps. Next edition is all about lifestyles, the good and the bad points. The results from lifestyle reviews, which will be followed with your own individual lifestyle report and recommendations. Monthly Promotion Go to the members area of for this months special offers If you have not already set a password, complete the form for free 3 months membership on the left of the main website page. Clients membership will continue beyond 3 months

2 Nutrition Most people only ever think about their diet when they want to tone up, lose weight or look their best for summer holidays, weddings or other such events. However, Autumn is a great time to review your diet. Making healthy changes to your diet now can help prevent winter colds and illnesses by boosting your immune system. Your diet can also help pick up your spirits and beat the post summer / winter is coming blues. Below are some ideas and tips that you could incorporate into your diet. Boosting Juices Juices are a great addition to any diet, increasing fruit and veg intake, and getting all your nutritional requirements. They can also be a great way to fight the post summer blues. Fatigue Busters Leafy green vegetables are great for juices this time of year. They are good for restoring lost energy as they are high in iron. Many people feel tired at the end of the day as blood sugar is low after a day of skipped meals. A glass of juice will not only fill you up but it will also restore energy levels. Best Fruit - Raspberry, Peach, Strawberry, Kiwi Best Vegetables - Spinach, Broccoli, watercress Wake up Citrus fruit are a great way to start the day. Balance the acidic effect by adding mild flavours like melon. Save the vegetable option for later in the day. Best Fruit - orange, melon, pineapple Best Vegetables - Carrot Increasing your fruit and vegetables intake can help curb cravings and fill you up. Fruit and veg are high in fibre and a healthy way to control that out of control appetite. There are so many options for juices, give it a try and see what you can make. Let me have any great tasting recipes you come up with. Remember the fresher the juice the better. For any of you not got a juicer - its well worth the investment for that healthy diet. For those of you that have one hidden away and never used, get it out and start using it. I know it seems a bit of a hassle at first but you soon get used to it. Let me know if you want any other recipes.

3 Protein Protein enable the body to grow and repair, they also play a great role in protecting the body against infection. People who lack protein in their diet tend to feel tired and drained. Protein contains amino acids which are the building blocks for the body. There are 22 amino acids which are all needed in different ways. 8 of these (1 in children) are classed as essential and must come from the diet as they can not be generated by the body. Fish meat and eggs contain those essential amino acids, where as plant foods lack one or more of the essential amino acids. Vegetarians diets therefore often lack the complete proteins. However when cereals and beans are mixed together, they compliment each other to provide a higher quality - a more complete -protein. Try to eat protein with complex carbohydrates such as tomatoes or potatoes. Meal example - Salmon, whole-wheat pasta, broccoli, mange tout - Protein 4%, vegetable fat 1%, simple carbs %, complex carbs 5% (of which 1% starch, 4% veg). The meal example is also high in fibre. Chicken is not only a good source of protein it also contains the animo acid that produces serotonin, the hormone that makes you feel happy. It is also a good source of zinc which can increase libido. If your day is too busy for preparation of such meals, a protein shake would be an option to consider. A protein shake is also a good idea after a hard weights workout, to quickly deliver valuable nutrients to your muscles for quick repair. Why not try Herbalife's Protein shakes - ask for details Top Nutrafit Tip - for excellent fat burning and weight management, try and intake 1g of protein per kg of body weight per day. Supplements So many people think that supplements is a dirty word or an unnatural way to achieve your goals. Don t be afraid of taking the right supplements, they can provide vital nutrients that many diets today can lack, they can complement your training and help you achieve your goals quicker. In some cases they can even provide a little more energy for either your workouts or that mid afternoon slump. Multi- Vitamins - In an ideal world your diet should provide all the vitamins you require, however in most cases with todays hectic lifestyle and poor diets this is not the case. Multi vitamins should help this and provide you with a little more energy. Never buy cheap multi vitamins as they are 9 times out of 1 rubbish.

4 Calcium - xtra calcium for women is a good idea, whether you exercise or not, as it helps to strengthen the bones and helps to prevent osteoporosis. nergy drinks / supplements - nergy drinks are a great idea pre workout, to give you more energy and a better workout. Try to avoid using them all day when getting tired as they only work on the short term against the symptoms, not the cause. Generally diet is the cause of constant tiredness. Try to avoid drinks / supplements with a lot of caffeine or find alternatives with natural form of caffeine. Try Herbalife s energy raspberry tea, its a natural form of caffeine and boosts your energy instantly. Great for pre workout or first thing in the morning. nchinea - This is a plant extract that will boost your immune system. taken regularly it can help prevent colds and flu. Great for this time of year with winter on its way. Try adding a couple of drops into a juice everyday. Protein - do not forget the need for the right amount of protein in our diets for repair, growth, energy and weight management. If you are not getting it for your diet, consider a protein shake. Outer Nutrition As well as inner nutrition, outer nutrition is a great way to help you feel good and beat the blues Dermalogica Dermalogica skin care products are available at the beauty salon at Greens Gym. Dermalogica skin care system was researched and developed by The International Dermal Institute. Using only the finest ingredients available, all Dermalogica products are non - comedogenic and contain no occlusive mineral oil or lanolin, no irritating artificial colours or fragrance, and no drying S.D alcohol. Making the products great for sensitive skin. Dermologica products are also Cruelty Free, not tested on animals and developed with the environment in mind by ensuring all ingredients are eco-safe sources and are packaged in recyclable containers. The Greens salon also offers a variety of treatments using Dermologica products Dermalogica Treatments - 1% off Greens Members get a 1% discount off treatments at Hairlines Beauty Salon. So give yourself a treat, get pampered, feel great and beat the Post Summer Blues. Book yourself in now!

5 Training & xercise This time of year motivation is your biggest hurdle. It is quite natural at the end of summer when the days are shorter, the nights are longer, to find it hard to stay active and fit. You probably often find yourself making excuses for not going to the gym or doing other exercise, time is usually the biggest excuse. Try a few changes to your usual routines, to try and maintain your motivation. Follow our tips below and see how things go, if you are really struggling, book in for a session and we can shake things up Set New Goals Many of you had short term goals to lose a pound or two for your holiday, and now your holiday has been and gone so has the motivation. It is important to constantly set short- term goals to keep you motivated. This can be done through progress meetings or on your own. By setting new short term goals gives you something to aim for and keeps you motivated. Maybe you want to get into that dress or suit for your christmas party, maybe you have friends you have not seen in a while and want them to see a new trim you. Make them realistic and with the help of Nutrafit you should achieve them and stay motivated. New Routines It is vital to change workout programmes every 4-6 weeks to keep up motivation, enjoyment and results. Those who train with Nutrafit will be doing this but if you are not training with Nutrafit make sure you follow this rule. This time of year many people seem to hit a brick wall, where they feel they are no longer seeing results, this is often due to changes in motivation, and post summer blues where people tend not to give it their all when they work out. Try something different in your routine that you don t usually do. Speak to Nutrafit if you are struggling. Lunchtime Walks It wont be long now, before you go to work in the dark and come home in the dark. It is important this time of year to make the most of the sunlight while you can. A great way to do this is to take a brisk walk during your lunch break. The sunlight has great benefits, its exercise and it will also wake you up a bit and make you more alert for the afternoon, it also helps to fight the post summer blues. If you have time you could even go for a swim or a run. Team Sports With winter on its way, it can be quite hard to motivate yourself to exercise. Why not try a team sport, such as hockey, football, rugby. You will be surprised of how your motivation picks up by being part of a team, attending training sessions, matches and social events too.