Hey there, Ladies and Lads. Well it’s been a while, but, it’s back!!! That’s right, the
South Yarra Sports Member Newsletter has returned.
Each month we will bring you new tools to aid you in the battle that is fitness and
nutrition. These tools will come in the form of nutrition tips, guidelines on correct
exercise techniques, SYS class profiles, information on our range of proteins,
supplements and performance enhancing sportswear.
We will also be exposing you to ways, old and new, to assist in your recovery, help
you manage any niggling injuries and to keep you training.
Also each month we will be introducing you to, “The Face Of South Yarra Sports”, Guilt Free Muesli Bars - Blueberry and Pear Flavour.
one of the members our dynamic team. It is here we will outline their experience Ingredients: Method :
within the fitness industry, sporting achievements and other related areas. - 2 Cups Rolled Oats - Pre-heat oven to 180 deg C.
- 1 Punnet Blueberries - Place all ingredients into a large bowl and combine well
I hope that with these tools, we at South Yarra Sports, are able to help you achieve - 1/2 Cup of Chopped Dried Pears - Line a 20cm square cake tin with baking paper.
your health and fitness goals, no matter how large or small they are. - 1/4 Cup of Sunflower Seeds - Press mixture into pan.
- 3 Tbsp Honey or Rice Bran Syrup - Bake for 30 minutes or until golden brown.
- 1 Tsp Cinnamon - Let cool completely and cut into 8 bars.
If you have any further questions on anything contained within this newsletter, or
- 1 Tsp Vanilla Extract These diverse little beauties are a perfect “on
if you just have a fitness or nutrition question, please feel free to ask any of the - 1 Cup of Skim Milk or Low Fat Soy Milk
friendly team members at SYS or email me at; firstname.lastname@example.org the go” snack or a breakfast on the run. A tantalising treat
- 1 Egg White (Slightly Beaten) for the tastebuds, also kind to the hips and tummy. For tried
- 1 Tbsp Psyllium Husk and tested variations on flavour and ingredients, email me
SYS Team. - 1 Tbsp Wheatgerm at: email@example.com
- 1 Tbsp LSA
The Face of South Yarra Sports SYS Class Profile
Luke has been involved in the Fitness Indus- BOOT CAMP (Approx 1hr)
try for over 20 years. He began instructing
Jido-Kwan Tae Kwon-Do & Taekyon when Military Style circuit designed by
he was 15 years old. He went on to fight in SYS trainers who have been full time
tournaments at the international level for a
number of years, where he won a numer- members of the Australian and Brit-
ous titles. After this he went on to serve in ish Armies and are currently serving
the Australian Defence Force (ADF) where in the Australian Army Reserves.
he attended the Royal Military College of
Duntroon (RMC-D). After transferring from
Luke Geddes full time service to the Army Reserve, Luke Classes are currently run by Luke These Classes can also be organised
Personal Trainer completed his studies as a Personal Trainer on Wednesday afternoons at 6:00pm for corporate, club and social groups.
Boot Camp Instructor (PT) and was recruited by SYS to work as and Troy on Friday mornings at Please contact us for more informa-
our Boot Camp Instructor and as a Personal
Trainer. 6:15am. tion.
SYS Exercise Tip Of The Month
The Back Extension can be performed a number of different ways.
We have chosen to demonstrate this exercise on a Roman Chair
The Leukaemia Foundation World’s Greatest Shave is one of (as shown inset). As demonstrated, it is an excellent spinal flexion
Australia’s biggest fundraising events. The money raised is used and extension exercise for developing the lower back. This is
to fund free services to support patients and families living with essential for the bulk of the population as we all tend to be sitting
leukaemias, lymphomas, myeloma and related blood disorders. It in front of a computer theses days
also funds blood cancer research to find better treatments and Muscles Worked:
cures. Lower Back - Erector Spinae & Quadratus Lumborum
More than 125,000 people are expected to shave or colour their Upper Legs - Hamstrings & Gluteus Maximus
hair each year, be one of them! For extra fun, get together a team Core - Rectus Abdominus, Transverse Abdominus & Obliques
of friends, workmates or club members! As team captain you will Body Position:
set your team’s fundraising goal and keep everyone motivated - Position yourself facedown on a roman chair (back-extension
leading up the day when everyone shaves or colours their hair. bench) so that your ankles are securely supported under the
ankle pads or between the padded rollers (if your bench is
Sign up at www.worldsgreatestshave.com and use the tips and equipped with them). Make sure your hips are above the top edge
tools to make your fundraising easy. Most people will shave be- of the pad so your torso can move freely.
tween 11-13 March 2010. However if that doesn’t suit, you can - Cross your arms in front of your chest or place your hands
take part at anytime to suit you, just call The Leukemia Foundation behind your head with your fingers interlaced.
on 1800 500 088.
- Flex at your hips to hang over the padded bench to a minimum
Most teams arrange their own shave event at home or work. If of 45-60 degrees. This is the start position.
you want to shave in front of a crowd, the Leukaemia Foundation Method:
also organises some events which are open to the public. For Benefits:
- Flex your lower back muscles and move your upper body into
details, check online at www.worldsgreatestshave.com or come - Increased lower back, glute, hamstring & core strength.
line with your legs, forming a straight line.
and shave or colour a SYS, staff members’ or your own head from - Improved posture.
- Then flex your Gluteus Maximus & Hamstrings as you hold this
6:30pm onwards on Wednesday the 10th of March 2010. - Decrease in risk of lower back injury.
position for 1 - 2 seconds.
- Under control, return to the starting position and repeat.
Remembering to maintain your posture throughout the exercise. Please feel free to ask any of the SYS trainers for assistance and demonstration if you require any help. We are happy to help.
Musculoskeletal related dysfunctions include but are
not limited to;
- Tendons, Ligaments and Fascia injuries.
- Joint related injuries and dysfunctions.
- Nerve entrapment syndromes.
The Focus of care is to provide injury - Headaches.
prevention management, rehabilitation - Muscle strains.
and performance optimisation of the - Acute/Chronic sprains.
neuromusculoskeletal system. This is - Musculoskeletal stiffness & discomfort.
achieved through a range of techniques - General training fatigue.
including; soft tissue therapy/massage,
mobilisation, manipulation, rehabila- Dr. Luke Nichols
tion and other movement/exercise Chiropractor
therapies, nutritional advice and other B.App.Sc (Comp Med Chiro.), M Chiro
related approaches. These approaches
are applied to injury management in the Ph: 0439 307 710
form, of acute, subacute and chronic Email: firstname.lastname@example.org
injury as well as in the prevention of Enquire at reception for information and prices on our full range of Protein
injury and the optimisation of physical Supplements .
South Yarra Sports T 03 9823 7116
performance through the pursuit of the Melbourne High School F 03 9826 8767
highest efficiency in musculoskeletal 679 Chapel St email@example.com
South Yarra www.sysc.com.au
functioning. Victoria 3141 Australia