Newsletter

Thursday 24^{th Chrissie Eve} – 8am – 12noon Dec_newsletter_2

(No classes No Crèche)

Friday 25^{th ,}Saturday 26^th & Sunday 27^th – Closed

Monday 28^th – Wednesday 30^th As Normal

Thursday 31^st – 8am – 12noon
(No classes No Crèche)
Friday 1^st January – Closed

Recipe – Banana Protein Muffins

NO SUGAR NO MILK.

Approx 6 muffins

2 eggs

1 scoop protein powder

1 banana

1.5 tbl wholegrain self raising flour

Mash banana into bowl, mix in protein, egg and flour pour in muffin tray and bake till golden.

Value Per Muffin

Carbs: 7g Proetin: 7g Calories; 68 Fat: 1.3g

ALL BUFFED UP

Upstairs @ Salamander Fitness & Gym

Spray Tans

Pedicures/Manicure

Waxing

Eyebrow / Lash Tinting
contact Tracey to make appt ...0401600792

ABSOLUTELY PURE MASSAGE

by Al Richards

Sports, Remedial Massage

(Health Fund Accredited)

Release tight and tired muscles.

Contact Al 0418557749 or make an appointment at Gym reception. MONDAYS & WEDNESDAYS 7am to 7pm

(Some Fridays & Saturdays)

Senior First Aid Course level II

Where: Salamander Fitness

When: Sat 12^th Dec @ 11am

Cost: $120

Approx 5 hrs face to face (12^th Dec)

Approx 5 hrs Home Study (to be completed prior to the 12^th)

Enquire at reception or call Al 0418557749

Weight Training

Target your Reps

▪ For fat loss: 3 - 4 sets of 10 - 12 reps using enough weight that you can ONLY complete the desired reps.
▪ To gain muscle: 3+ sets of 6 - 8 reps to fatigue. For beginners, give yourself several weeks of conditioning.

▪ For health and endurance: 1 - 3 sets if 12 - 16 reps using enough weight that you can ONLY complete the desired reps.

What Would you like to read about?

To suggest any health & fitness topics you would like to read more about, please send an email to salamanderfitness@msn.com & we will research the most popular request.

# 1 Ab Exercise
According to a study done by the American Council on Exercise the Bicycle exercise is one of the best move to target the rectus abdominis (i.e. the 'six pack' and the obliques (the waist).

Start with basic crunches of 2 to 3 sets of 15 to 20 then try to complete the same number of ‘bicycles.’ If you feel any pain or pulling in the back do not continue.