No doubt there are a few people reading this who have over indulged during the last month….that’s why they call it the Silly Season.

Don’t worry…you are not alone.  It’s very common for people at this time of year to feel out of whack and craving some balance.  Perhaps it’s your diet that has slipped or you have replaced some of those exercise sessions with a little more partying.

Reclaim that balance

But don’t worry!

Here at Chisel Fitness we are here to help.

During the so called Silly Season most people lose a little balance when it comes to diet and exercise.  And it just so happens that those are two things are where Chisel Fitness are experts - Diet and Exercise.

So if you are making an effort this year to get a little more balance in your life by improving your diet and exercise habits, feel free to contact us to find out how we can help.  We would love to hear from you….after all….achieving results is what Chisel Fitness is about.

All the best for a successful 2009.

Cheers,

Chris van Hoof
Chisel Fitness Director and Head Trainer

Mary’s stats 

In the past 12 months Mary has

• Lost 20kg
• Overcome high blood pressure
• Run two 10km charity races
• Climbed Mt Warning to watch the sunrise

and now….

And as of this morning she can now add Paddle Surfing to her list of achievements.

We decided to have some fun this morning in one of our last sessions before the Xmas break.  Mary, her daughter Katherine and I headed out for a lesson with Dave from Surfing Services. 

Dave was a brilliant instructor and we had plenty of fun trying out yet another form of fitness.  Here’s a photo of Mary, Katherine and I getting stuck in.

Fitness can come in many different ways.  Living in a place like the Gold Coast there really isn’t any excuse not to be out and actively enjoying our environment. 

So ask yourself….what are you going to do to be active these holidays?

Cheers,

Chris van Hoof
Chisel Fitness Director and Head Trainer

As mentioned in the December edition of Chisel FitNews, 2008 has been a big year with plenty of people achieving some great goals. 

Things in common…

Apart from enlisting the services of the Gold Coast’s best personal trainers, all of our clients who have achieved their goals have 3 things in common.

1. Prioritise
2. Commitment
3. Consistency

Prioritise

If you are serious about achieving your health and fitness goal, then it is essential that you make it a priority.  This may require re-organising other work, family or social commitments to ensure you get the most out of your training.

Commitment

Make a commitment to training.  Once you have made a commitment stick to it!  Mark it in your diary and plan things like nutrition, preparation and recovery all ahead of time so that you can sustain a healthy lifestyle.

Consistency

Consistency is the key!

Our most successful clients are those who recognise the gradual adaptations that occur from training.  By making a consistent effort to train regularly they build on each session and in no time start to see the benefits.

By following these three steps, success is only just around the corner. 

Now go chase those goals!

Cheers,

Chris van Hoof
Chisel Fitness Director and Head Trainer

• Rinse the swordfish steaks in cool water and then lightly sprinkle with salt-free lemon pepper on one side.
• Lightly oil the grill and place the steak, pepper side down on the grill for 5-6 minutes.
• Leave the steaks to cook…the less they are touched the less they will fall apart.
• Sprinkle some lemon pepper on the top side, flip and grill for another 5 minutes or until the fish flakes with a fork.

Tip: To see if they are cooked, insert the point of a sharp knife and twist.  This allows you to see inside without breaking apart the fillet.

Rosemary-rubbed sweet potatoes

• Wash the sweet potatoes and cut into wedges
• Bake in an oven for 15 minutes at 200 C, skin side down on a rack
• Remove and store in a fridge uncovered until cool

Time to BBQ!!!

• Brush a little olive oil onto each sweet potato
• Pull apart some fresh rosemary and rub it into the potatoes, leaving some on the potato
• Add some ground pepper and place  on the grill for 15 minutes
• Flip and continue to cook for another 10 minutes or until tender

Tip: Sprinkle on more rosemary during grilling….it smells great!

Veggie Kebabs

• Wash some zucchini (courgette), squash, cherry tomatoes, capsicum, small mushrooms and slices of onion.
• Cut everything but the tomatoes and mushrooms into chunks, then place the vegetables on a skewer.
• Lightly brush with olive oil and place on the grill
• Keep rotating every 3-4 minutes while lightly seasoning with pepper, until slightly charred and tender.

Tip: Wooden skewers are best to use, to avoid vegetables slipping off.

We had the boot camp starting on Monday the 12th of January, when in actual fact it is starting on Saturday the 17th of January…woops! (we know you will all be back at work on a Monday after the expensive Festive Season).

So make that New Year’s resolution early and take advantage of our early bird offer by booking before the 30th of December.  Or give it as a Xmas gift and have us create a personalised certificate to place under the tree!!! 

Any questions please contact us.

Cheers

Chris van Hoof
Chisel Fitness Director and Head Trainer

Quite a few people emailed us to say that they would love to come to Ellie’s group fitness on a Wednesday morning but couldn’t because of work or family commitments. 

“Does she do one on a Saturday morning?”

She didn’t….but she does!!!

Starting this Saturday Ellie will be offering a whole body group fitness session in Broadbeach opposite the primary school.  The session starts at 6.30am and will run for an hour, costing $10.

So come along, get the weekend off to a good start and enjoy some exercise by the beach

Cheers,

Chris van Hoof
Chisel Fitness Director and Head Trainer

Pictured above is Chisel Fitness Director and Head Trainer Aaron Zimmerle with some of the Gold Coast Titan’s upcoming rugby league stars.  Aaron is again taking on the Head Coach role with the U/16 squad and was on hand yesterday to help announce their inclusion in the Sydney based Harold Matthews competition for 2009.

Not only has Aaron helped countless clients achieve their health and fitness goals, he is also helping local juniors along the path to becoming professional footballers.  Aaron’s involvement with the Gold Coast Titans Rugby League is a credit to himself and the professional standards that he demands, both in rugby league and with Chisel Fitness.

All the best for 2009 Aaron

Cheers,

Chris van Hoof
Chisel Fitness Director and Head Trainer

His spine was a wreck!

OK….that’s not really him but when I dropped in yesterday afternoon to see a client, I saw firsthand how he spends most of his day.  Slumped in front of the computer with one hand on the mouse, his spine resembled something out of a car wreck.

Is it any wonder that he suffers from chronic back pain?

Swiss ball to the rescue

In an attempt to encourage him to correct his posture I went into his back room and found the swiss ball that we have been training with.  Plenty of people seem to use swiss balls in their regular exercise routines, but most people are missing out on the full benefits.

Versatile exercise equipment

Swiss balls are a great piece of equipment that’s uses stretch far beyond the realms of exercise.  They can be used in both the home and office as another piece of furniture.  By spending some regular time on one of these balls each day, you too can experience benefits such as

• Improved posture
• Stronger core muscles
• Reduced back, neck and hip pain
• Improved balance

So if you think your posture at the office or at home could use a little shape up, then why not try using a swiss ball for comfort and pain relief.

Cheers

Chris van Hoof
Chisel Fitness Director and Head Trainer

We’ll keep our fingers crossed for some dryer and sunnier weather next Wednesday so Ellie can kick it off in style. 

All those people who had contacted us during the last week, make sure you book in next Wednesday (3rd December) for another complimentary trial of Ellie’s fitness session.

Anyone with questions feel free to contact us.  Otherwise we hope to see you there!

Cheers

Chris van Hoof
Chisel Fitness Director and Head Trainer

The session will start at 6am and run for approximately 1 hour.  It will focus on whole body strength work, cardio, boxing and weight loss exercises and will cater for people of all ability levels.

As an introductory offer, next weeks class (26th November) will be FREE so bring along your family and friends and join in the fun.  Just email info@chisel-fitness.com.au if you have any questions and to register that you are coming.  See you there!!!

Cheers,

Chris van Hoof
Chisel Fitness Director and Head Trainer