Hi all how are you? Here is your weekly newsletter to keep you up to date with everything that is happening in the studio.
My oh my this month is absolutely flying by – is this what happens in life, the older you get the faster time seems to go? I remember when I was a child time seemed to go so slow – especially when you were waiting for holidays, or a planned day out – now it seems to gallop on by.
I have to start off by saying how impressed I am with my KSFL group, I know it hasn’t been easy at times, but boy are they now reaping the rewards, the lowest weight loss of the group was 4 lbs in one week and the highest was 7lbs so they all pretty averaged at 5 lbs of fat loss which is amazing in 7 days and we still have another week to go –well done girls you are a brilliant bunch for me to launch this program with. If you would like to know more about Kick Start Fat Loss then please get in touch – the next one starts on May 14th.
As some of you may have seen I was in the Pioneer last week offering out a challenge to the people of Llandudno and surrounding areas – I am going to try my hardest to get as many people fit and carrying less fat in a month! The phone has been ringing off the hook with people wanting to sign up – I have had to stop taking on any more people at the moment as there isn’t enough room to fit them all in, but I am really excited to get started with them all. I just hope that at the end of the month, they realise that they can get fit and they can enjoy it also.
Friday was a fantastic day as it was the Free2Network spring conference which was held at the Interchange in Old Colwyn. There was such a great buzz there on the day, lots of great trade stands – I seemed to spend most of my day mingling with everyone rather than standing on my own stand. I met some great people and it was just fun to be out networking in such a positive environment. There were lots of great seminars also – I took 2 seminars showing people how to do a few simple exercises to relieve any tension in their necks, backs and joints. I really would recommend anyone go to this event the next time that it is on as you learn so much.
Class of the Week
As there are so many classes running at the studio, I would like to explain a bit about each one each week so you get a better idea as to what you would like to try out.
Fighting Fit.
I created this class when I worked in Hong Kong, I worked in a Martial Arts Dojo as well as working in mainstream gyms there. Myself and the Sensei that ran the Dojo came up with the idea of taking moves that were used in martial arts and put them into routines with music. The promotion for this new class was phenomenal, I had a photo shoot and was in the newspaper every week for about 4 weeks and I was also on billboards all over Hong Kong, on the side of bus stops etc, it was very exciting. The class was hugely popular, I presented it in Hong Kong and was also flown over to Thailand to present the class there. When I moved back to the UK I naturally carried on teaching this class, and it is still today a massively popular class. There are no pads or gloves used, just punching and kicking in routines.
Check out a video of the class here
I am going to be running a Pole Refresher class Thursday, 26th April at 8.30 p.m. – this is for all the people out there that have done pole dancing with me in the past and just haven’t been to class for a while. So we will go through lots of moves to refresh yourself, all you need to do is turn up on Thursday, and I look forward to seeing you!
Tap water – should we really be drinking it?
Water, water, water – I am constantly telling people – you need to drink plenty of water. I am also fortunate enough to live in Wales where the water is always cold and tastes very fresh not like a lot of cities where it is warm and tastes rank, but should I be saying “you need to drink plenty of bottled water?â€
I thought I would do a bit of research to see if tap water is any good or if you definitely need to be filtering it or drinking bottled water.
The problem with tap water is all the chemicals that have been added to kill all germs and bacteria. There are over 350 chemicals in tap water, one of the main ones being fluoride. We have been told for years that adding fluoride to our water is good for us as it helps with our teeth, but on researching this I came across this article by Dr. Mercola
Why it’s Dangerous to Swallow Fluoride.
The United States is one of only eight countries in the entire developed world that fluoridates more than 50 percent of its water supply. It is added under the guise that it helps prevent and control tooth decay …
This is in spite of the fact that there never been any demonstrated difference in tooth decay between countries with fluoridated and non-fluoridated water, and no difference between states that have a high- or low percentage of their water fluoridated.
Even promoters of fluoridation concede that the major benefits are topical; fluoride works from the outside of the tooth, not from inside of your body, so why swallow it?
The fluoride added to your drinking water is in fact a chemical waste product! It is NOT something you should use as a supplement to your diet.
There are plenty of studies showing the dangers of fluoride to your health, such as:
· Increases led absorption
· Disrupts synthesis of collagen
· Hyperactivity and/or lethargy
· Muscle disorders
· Brain damage, and lowered IQ
· Arthritis
· Dementia
· Bone Fractures
· Lowers Thyroid function
· Bone Cancer (osteosarcoma)
· Inactivates 62 enzymes
· Inhibits formation of antibodies
· Genetic damage and cell death
· Increases tumor and cancer rate
· Disrupts immune system
· Damages sperm and increases infertility
As far as tooth decay is concerned, this is not caused by lack of fluoride.
Tooth decay is caused by acids in your mouth, typically created from sugar being metabolized by bacteria (Streptococcus mutans), and as you may already know, the number one source of calories in the United States is high fructose corn syrup.
The acid produced then attacks your enamel. Eventually the bacteria can get into the dentine, at which point tooth decay sets in. So there are far better options for decreasing tooth decay than using a topical or ingested poison, with a chief one being minimizing your intake of sugary foods and eating a healthful diet.
So what is the answer to drinking lots of water – buy bottled or buy a filter, you can even now buy bottles that have a built in filter which means you can fill up with tap water but when you drink the water it has been filtered, so no need to be spending lots of money on buying bottles!
Marathon Madness by Claire Evans
On Sunday, 25th April 2010, I sat down on the sofa with a coffee and a bowl of cereal and watched the London Marathon. On the starting line were a group of injured servicemen, most had lost limbs. I suddenly realised that if they could do this then why couldn’t I. That’s when my life changed. I decided that I would do the Marathon in 2012, the Olympic year. On Sunday I completed this challenge.
I was 15 stone and a size 18!
I started bootcamp with Zara, February 2011, up to this point, I had lost a bit of weight and had completed a couple of runs but knew I needed to do something drastic if I wanted to complete my challenge. Over the following year, I lost 4 stone, dropped to a size 10/12 and got fitter than I have ever been in my life.
Training for something like a marathon is a full time job and pretty anti social! Every day I was training, not just running, I do a lot of weight lifting (and no I don’t look like a Russian bodybuilder!), it makes you strong which is what you need when you’re pounding the streets. I’ve kept my diet clean ever since doing boot camp, I kept being asked how can I run a marathon without Pasta!! Well, I don’t eat pasta, actually I can’t, after doing the ED I discovered I had a wheat intolerance, so my carbs consisted of sweet potatoes, brown rice and gluten free oats and it hasn’t done me any harm! Training was tough but I had a goal to focus on, this was the driving force. Get yourself a goal, whether it is looking hot on the beach in your bikini, running the race for life or a marathon. This will help through the tough days, also, get a picture of the body you want and put it on the fridge.
Sunday was the most amazing experience of my life, everyone talks about the support the crowds give you, but it’s beyond everything I’ve experienced before. The sun shone, the crowds were out in force, kids out with bowls of jelly babies, cheering you on to get you round – AMAZING. At no point EVER did I think I wouldn’t complete it, and I think that’s the key to everything. You can put all the effort in, but if your head isn’t in the right place, the chances are you will fail. This applies for everything including weight-loss, if your head isn’t in it then you will fall off the wagon. Decide what you want they go for it.
Oh, I’m signing up for next year Claire xxxx
Recipe of the Week
Chicken & Sweet Pepper Stir-Fry.
Ingredients:
18 oz boned chicken breast halves
3 tbsp soy sauce
1 med onion, cut into wedges
2 med green/sweet red peppers*
1 1/2 cup sliced fresh mushrooms
1 tbsp olive oil
1 tsp grated ginger root
8 oz can bamboo shoots, drained
1/4 cup chicken broth
1 tsp cornstarch
Instructions:
Thinly sliced Cut skinless chicken into 1/2″ pieces. place in a bowl;
stir in soy sauce and sherry. Let stand 30 minutes. Spray a cold wok or
large skillet with Pam; preheat over medium-high heat. Add onion, stir-fry
2 minutes. Add peppers, stir-fry 1 minute. Add mushrooms, stir-fry about 1
minute more or till veggies are crisp-tender. Remove veggies from wok; set
aside.
Drain chicken, reserving the marinade. Add oil to wok. Add ginger root;
stir-fry 15 seconds. Add half the chicken, stir fry 3-4 minutes till no
longer pink. Remove. Stir-fry remaining chicken 3-4 minutes till no longer
pink. Return all chicken, veggies, and bamboo shoots to wok; push from
centre of wok.
Stir broth, cornstarch, and 1/4 t pepper into reserved marinade; add to
wok. Cook and stir till slightly thickened; toss gently to coat chicken
mixture. Serve while hot.
If you would like to ask me any questions about anything you read in my newsletters or about health and fitness in general please email me at zara@zaragrovesfitness.co.uk or you can add me on facebook Zara Groves or you can follow me on twitter www.twitter.com/ZaraGroves
Have a fantastic week,
Zara x
