Flat Out Mum?

SPRING SPECIALS

• Bring a friend and recieve child care free or a free class
• Sign up for 2 classes a week at $35 / wk *
• Sign up for 3 classes a week at $45/wk*

For your free trial class or more information call Christine on 0431 308 294

Flat out? There’s no time left for Exercise? Really want to trim down? Feeling exhausted?

Make being flat out worthwhile and easier with Coastal bodies Flat Out Mums group exercise classes.

Flat out mums gives women the oppotunity to Exercise even when life is hectic. Good health is essential when caring for a family. Exercise far exceeds the benefits of medication and is vital in remaining healthy, preventing chronic disease, strengthening musculature and staying positive in life!

The Class will include:

Circuit strength exercises: doing weights increases your muscle mass and resting metabolic rate so that you burn more calories even when you’re not working out.

Cardio Boxing: Aerobic activity allows chemicals in the brain to be released that leave you feeling happier, strengthens the heart allowing your body to function efficiently and combats chronic diseases like diabetes, cardiovascular disease and cancer.

Flexibility: Improves the range of motion about your joints, decreases the risk of injury and muscle soreness and improves blood and nutrient supply to your joint structures.

Core Strength: Is vital for correct posture, preventing and recovering from lower back pain and make every day activities safe for you – including lifting children, picking up toys, carrying the shopping… even sitting at the computer!

Educational Segment: Health and Fitness tips will give you the knowledge to implement health into your everyday life, not only benefitting you but also the whole family.

So MUMs…

Commit to be FIT with Costal Bodies Flat Out Mums group exercise class every

Monday 9:30 – 10:30 at Maroubra Beach (Arthur Byrne Reserve)

Wednesday 10:00 – 11:00 at Barracluff Park North Bondi (off old south head road)

 Friday 10 – 11am at Queens Park (Child Care Available) (next to the children’s play ground on Darley road)

OR

Build your own group: all you need is

1. 4 – 10 friends
2. Park in the Eastern Suburbs
3. 1 Hour in daylight

Child care can be organised or pram exercises will be incorporated.

SPRING SPECIALS

• Bring a friend and recieve child care free or a free class
• Sign up for 2 classes a week at $35 / wk *
• Sign up for 3 classes a week at $45/wk*

For your free trial class or more information call Christine on 0431 308 294

*Minimum class sign up is 5 weeks

Shedding the Waistline

Some call in the middle age spread, others the love handles, and still others their beer baby. As fondly as we refer to it, deep down we all wish it was a little smaller. And it’s not just our image conscious that thinks that. The whole body is affected by carrying excess weight around the waistline.

Did you know having a waist line >80cm in women and > 94cm in men will increase your risk of developing heart disease, diabetes, some cancers and high blood pressure … we could go on!

Carrying extra weight around the mid section isn’t just extra fat below your skin; it’s also extra fat surrounding your organs. Fat stored in this area presents greater risk than fat stored around the bottom and thighs.

Regardless of fitness levels, people with a larger waist circumference are more likely to develop diseases than those with a smaller waist circumference.

So how do we lose weight around the stomach – should we do lots of sit ups?

The best type of exercise for fat burning is a combination of resistance training (using weights to increase muscle mass – see our previous blogs for more information) and cardiovascular training that includes high intensity intervals (this means that your heart rate will increase, you will breath more heavily and sweat!). High intensity workouts increase your oxygen consumption for a longer period of time after exercise; this increases the amount of calories and therefore stored fat the body will use for energy. However your body will always choose to use the most readily available energy first so if you are over eating or eating foods high in sugar your body will choose to use the blood sugar as opposed to fat stores, and it will store the extra energy! So whilst exercise is vital, your diet is too!

The most effective way to lose weight around the abdominal region is to eat well and exercise hard. Eating well will include beginning the day with breakfast. Breakfast kick starts your metabolism for the day so eat something wholesome with a low glycemic index (GI); for example muesli with nuts and yoghurt. Have fruit and nuts as a snack, include plenty of vegetables and salad with your meals and choose wholesome carbohydrates such as multigrain bread or brown rice. It is also important to eat protein; meat, eggs and tofu are just a few great options.

Need Motivation and live in the Eastern Suburbs of Sydney?

At Coastal bodies you recieve both guidelines for Exercise and Diet! We can suit your needs – there’s one on one, pairs personal training sessions, there are group exercise sessions including FUNctional Boxing and Flat out Mums and we also have an accredited dietician to give you professional dietary plans. To find out more email info@coastalbodies.com.au