February was an extremely busy month for us at The Wright Image!  We launched an extra day of Group Fitness on Monday nights which is going along strong attracting a good group size of about 8 people.  Please feel free to come along and try it out!  It is packed with lots of variety, running drills, agility, speed training, strength and cardio! 

We are also very excited about the launch of our online shopping section recently added to our website!  Please feel free to have a browse and stay tuned for lots of new and exciting health and fitness products with exclusive discounts to clients of The Wright Image Studio. 

We have also spread our wings this month and introduced our Group page on Facebook.  Become a fan of The Wright Image Studio to keep up to date on the latest news, specials, competitions and events! Your personal profiles cannot be viewed so don t hesitate, join us today!

A special thank you this month to Angela Tsimarakis for being this month s client profile.  Read about her journey& .

For this issue, I decided to answer the 3 most commonly asked questions&

1. How do I get the Body I Want?

Awesome tips to have you looking your best!

Alkalise Your Body
Take the acid out of your body by drinking more water. Add chlorophyll (get it at good health stores) to really ramp up the effect and burn more fat by lowering....your acid levels. Also add a pinch of natural sea salt to maximise your cells' water uptake.

Eat More Fibre
Especially from green vegetables, which also strip toxins. Get a good mix of soluble and insoluble fibre in your diet. If you feel you need more, take a quality fibre supplement that doesn't contain loads of sugar.

Give Up Dairy For A Month
See how you feel. Vary your diet by getting nutrients from different sources and milk alternatives.

Do Some Body Weight Training
Squats, lunges, push-ups, dips and chin-ups burn fat and keep you strong. Also consider a walk every evening after dinner to help avoid the temptation of dessert.

Add A Squeeze Of Lemon Juice To Your Food
It makes you feel fuller and will lower the GI (Glycaemic Index) of everything you eat.

Drink Organic Coconut Oil
Put a teaspoon in warm water and drink it 20 minutes before a meal to ramp up your metabolism. It's also good to cook with, as it does not denature at high temperatures.

Exercise Every Day!
Forget 20 minutes, three times a week. It sounds great but it's not enough, although better than nothing and it's a good start, but let's get serious. 

Sleep Is The Key
We get incredible results just by helping people to relax and sleep better.

Try One Of These Things Once A Week
Yoga, Pilates, Body Balance or get a massage. It will help you deal with your stress as well as stretching and strengthening your body.

Take Fish Oil
It's an anti-inflammatory and antioxidant. It's also good for your skin, hair, nails and brain, and it elevates mood.

Am I Overeating? & & PROBABLY!

The battle with weight is often due to eating too much. But we can learn to stop. Here we take a look at some of the reasons why we overeat and make some suggestions to combat such triggers...

Food For Thought...

We overeat because... WE'RE NOT PAYING ATTENTION.
We can stop by... NOTICING WHAT WE PUT INTO OUR MOUTHS.

We overeat because... SUGAR, FAT AND SALT MAKE US WANT MORE.
We can stop by... AVOIDING THESE FOODS IN THE FIRST PLACE.

We overeat because... WE EAT FOOD THAT ISN'T REAL.
We can stop by... OPTING FOR WHOLE FOODS.

We overeat because... THE FOOD INDUSTRY WANTS US TO.
We can stop by... TAKING A STAND.

We overeat because... WE REGARD FOOD AS OUR FRIEND.
We can stop by... FINDING BETTER FRIENDS.

It's easy to tell overweight people to just say no to unhealthy foods, but as the majority of us know, it's not that simple. If you just say no then it's a white-knuckle fight and that's a hard fight to win..... resisting in that fashion only leads to increased cravings. What we need to do is cool the stimulus and change our environment.

If you look at junk food and think, "That's my friend... I'm going to have it because it makes me feel good," then you're going to want it. A better thought pattern is: "It's not real food; it won't satiate me and will make me feel awful." The first few times you try this it might feel a little strange, but eventually these thought patterns become second nature.

What exercise burns the most fat? 

Most people want to maximize fat loss during their workouts. However, even the toughest exercise only burns 10 calories a minute! Most workouts equate to only 17% of total daily calorie expenditure. The key to exercise that maximizes fat loss is perform activities that elevate the metabolism  burn more calories during the other 23 hours of the day.

Here s check list of exercise science-based strategies that will maximize calorie expenditure and promote better fat loss.

• Focus on intensity not duration. Compared to low intensity, high intensity exercise burns more calories for 11 hours longer.
• Move as much of your body mass as possible at all times.
• Use a variety of effort levels. The idea is to exceed the thresholds of our energy production systems. To put it simply, just make sure things get uncomfortable; you puff, pant and sweat.
• Don t perform the same workout often. Vary activity, duration & work intervals.
• Do activities you re not good at  you ll burn more calories.
• Make sure you include resistance training (the machines, barbells and dumbbells). Recent studies show this activity is the most effective at increasing resting metabolic rate (the amount of calories you burn at rest).

Breaking Research

A consistent approach to aerobic exercise turns on the genes that burn fat. Want a great incentive not to skip workouts? One benefit of a regular exercise is an enhanced ability to burn fat stores for fuel. Recent studies show that a consistent approach to cardio (aerobic) exercise switches on some of the genes that trigger the fat burning process and enhance the body s ability to burn fat for fuel.

The amount of fat burnt during and after exercise depends largely upon the concentration of several key  fat-burning enzymes in muscles. Consistent aerobic training appears to enhance the expression of several  fat-burning genes that trigger the production of enzymes responsible for fat transport and utilisation.

The bottom line is, a person that performs exercise regularly will probably burn a greater amount of fat compared to someone that takes an inconsistent approach to exercise. 

And finally& . The Wright Image in the community

We are proud to announce our most recent association with the Heart Foundation.  The Wright Image will be volunteering our services and experiences to support as many of the fundraising drives as possible.  In fact our first assignment starts next week! 

Jump Rope for Heart was established in 1983 and is renowned as Australia  s most popular physical activity and fundraising programs in schools.  Our job is to help and work alongside the many other volunteers to attract as many schools as possible to participate.  We will also be using our fitness backgrounds to assist the many children jump rope for heart! 

Stay tuned for exciting updates on this and if you would like to assist or register a school for this campaign please contact me.  Remember guys that most of these charities rely on the good will of non paid volunteers to help out so that much needed money can be raised to fight these diseases and ultimately save as many lives as possible.

The Wright Image is also supporting the nation s favorite charity walk and run in aid of breast cancer research.  The 2010 Mother s Day Classic!

When: Sunday 9 May 2010.  From 6.15 am to 12 noon (back way before then!)

Where: Alex andra Gardens

                                                       Distance: 4km

We will be walking this one guys so please along with family members and friends.  I want to do the Pink Wave Walk which starts at 9.15am meaning we should be done by 10.30am.  This way everyone can enjoy the day with their mums! Therefore I need to know asap.  This course is suitable for all fitness levels!

I hope you have enjoyed reading this issue.  Remember if you have any questions or topics you would like covered please email me!

Yours in Health and Fitness

Josie

M:0438 099 840
E:josie@thewrightimagestudio.com.au
W:www.thewrightimagestudio.com.au