Member Newsletter February 2010

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					                                               Member Newsletter
                                                 February 2010
It’s Back!!!
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.
                                                                                          Nutrition Tips.
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;                                                                  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:
                                                                                          - 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
                                                                      Back Extension
                                                                      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 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 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:
 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                                       
                                                                                                                                                             South Yarra                                         
 functioning.                                                                                                                                                Victoria 3141 Australia