Michelle, Eat for All, presented to the JMPD team various options on how to cope with weekend, social and take-away eating decisions. She explained how smart choices can be made to still find the balance and enjoy a burger on occasion when the social or temptation need arises. She also explained how to read food labels when shopping at the supermarket, and how to decide to purchase foods that will aid their eating plans better. Michelle’s focal point is more on long-term positive life changes in terms of diet, combined with key ‘educational’ aspects of nutritional choices, as opposed to a short term, quick drop fasting crash diet.

The team then rejoined their trainers downstairs in the gym straight after. Expert Personal Trainers Caz Abrahams, and Reinhard Pretorius stepped the group though lunges, squats and other functional training regimes and tey spent quite a bit of time on the bikes and also on the track. The JMPD group then enjoyed a nice hot shower, while some relaxed for a little while in the steam room.

Some inspiration from our trainers: Caz: Strong body. Strong mind. Strong spirit. Attitude of gratitude. Reinhard: Discipline is the bridge between goals and accomplishments.

Dear  Valued Member,

The time has come to revamp Planet Fitness Craighall in order to transform your club into the experience you deserve from us.

This will mean that your gym will be closed from the 24th of May for approximately 4 months, with over R20 million being spent on extensive upgrades and renovations.

We ask that you please bear with us over this time. You will get national access to train in any other Planet Fitness club until we unveil a brand new Planet Fitness, which we promise will be worth the wait. Planet Fitness Wanderers and Rosebank are your closest clubs.

Things to expect when we re-open:

• Welcoming reception
• Completely new child-care centre
• Brand new cardio section with dynamic world renowned Precor equipment
• State-of-the-art Pilates studio
• Juiced-up juice bar
• Sparkling new pool
• Pristine 5-star change rooms
• A facelift to our group exercise/spinning areas
• A functional training area with revolutionary Queenax training system which optimises suspension and functional training techniques
• Awesome weight training area
• World-class Selectorised machines and stretch area
• New aircon, ventilation and heating system

It’s just another way you can expect a lot more from Planet Fitness. If you have any questions or queries, please contact our General Manager .

Kind Regards,
Your Planet Fitness team

The motivation leveraged in this team is quite inspiring! We are so pleased to report that all 10 participants in the JMPD Transformation Challenge have attended both compulsory sessions – and quite a few more actually on their own account. In the afternoons they have also been attending Run/Walk for Life groups. They are taking this Challenge very seriously!

Last week, the 3 smokers kicked the habit and replaced the habit replaced it with a much more rewarding addiction – GYM – what a superb achievement! On Monday the brave team of 10 started their Eat for All diets and attended their first team personal training session. This encompassed a lot of body weight training, a bit of TRX and weights, and they ran quite a few laps on the indoor running track. Although they were sweaty and puffing a little, they all had a great time, and are on-route to achieve their goals that they set for themselves last week.

We look forward to seeing you all again on Monday for measurements and progress! Keep up the good work JMPD!

PLEASE READ CAREFULLY

J.P. Morgan Corporate Challenge^® 2013

Thursday the 7 March 2013 sees the 10^th running of the J.P. Morgan Corporate Challenge® event at The Wanderers Club.  As in previous years, every effort will be made to ease any inconvenience to residents and visitors to the Melrose & Birdhaven communities.  After nine consecutive years of successful resident awareness programmes, ongoing improvements have been introduced to continually enhance the experience for both the runners and the supportive community they will be running in.

In order to best communicate the needs and requirements of the race and the Tilbury residents, and following further feedback from the Residents Associations we have actioned as follows:

1. We have limited the number of runners to 12,500 to minimize traffic congestion.

2. This notice has been delivered to each dwelling in the affected area detailing all elements of the race and providing notification of activities leading up to and around the event.

3. The park triangle in Birdhaven will be protected and parking will NOT be allowed there.

4. We have met with Metro Police and requested that they enforce stricter parking regulations.

5. Temporary road restrictions notifications will be handed out by students prior to the race and during the week of the race at major robot intersections in the area, specifically:
- Glenhove & Jan Smuts
- Jellicoe & Jan Smuts
- Oxford & Corlett drive
- Oxford & Bolton
- Oxford & Jellicoe
- Corlett off ramp at M1

6. Residents will be allowed access in and out of the area provided there are no runners on the road at the times.  No discs will be issued to residents, simply notify the marshal, traffic official or security guard at the barricaded entrance and he will allow you access. It is our request that on this one day you should arrange to be home before 5.00 p.m. or return after 8.00 p.m.  Apologies for any inconvenience caused.

7. An emergency evacuation procedure has been set up to deal with any medical emergencies.  Should a resident require medical assistance, the event medical team will initially assess and begin treatment, an ER24 operational ambulance will collect the person and do the subsequent transportation to the nearest appropriate medical facility. Should any resident require assistance during this period, they must please contact the ER24 National Call Centre on 084 124 and ER24 will manage their emergency.

8. 100 parking bays have been secured at the Planet Fitness complex which will be reserved for Tilbury residents only, should you prefer to park there (you can gain access at Gate 20 off North Road).  Your access disc to this parking area has been included.

9. The following relate to times during which noisy construction may occur, work may continue after these times but not if it generates construction noise (i.e. banging, clanging, etc).
- Construction times:
- Monday- Friday                 – 25February – 14March: 8:00 a.m. –  8:00 p.m.
- Saturdays                            – 2 March & 9 March: 8:00 a.m.- 6:00 p.m.
- Sundays                              – 3 March : 10 a.m. – 5 p.m. (no work on Sunday the 10 March)
- Thursday (race day)         – 7 March:  Music to end by 10:30 p.m.
Please remember – work may continue outside of these times if it is not noisy.
Note – the above time constraints are weather dependent.

10. To celebrate the 10^th anniversary of this race, this year we have on the line-up: Prime Circle, Toya Delazy and Vin Deysel as the entertainment for the evening and this will end by 10:30 p.m.  Tilbury residents are welcome to come and watch the concert.

We have outlined the route, temporary road restrictions and any other information you may require below for your information.

In the J.P. Morgan Corporate Challenge® all participants taking part run for charity.  Last year the Make A Difference Foundation benefited from the entries to the J.P. Morgan Corporate Challenge® and this year they have been nominated again as the philanthropic cause.  Make A Difference Foundation (MAD) provides exceptional education and related opportunities for deserving youngsters across South Africa, youngsters who might otherwise never have been given the opportunity to reach their full potential. During 2012 MAD supported 119 youngsters at various stages in the programme.  These learners were selected on merit and need.  To date MAD has supported in excess of 2,000 youngsters in educational programmes.

RACE ROUTE DESCRIPTION AND DETAIL:

PLEASE READ CAREFULLY

From the runners and joggers start line

Start in Venus Street, close to corner of (c/o) Greenacres Drive, run down Venus Street (north to south), away from The Wanderers Club, and turn left into Tyrwhitt Avenue, right into Melrose Street.

From the walkers start line

Start in Wingfield Avenue c/o Greenacres Drive turn left into Greenacres Drive, right around park, continue with Greenacres Drive and turn right into Melrose Street.  The two starting groups merge 200m before the 1km mark.  From here the

Merged race route

Run all the way up Melrose Street, right into Cecil Avenue, left into Tyrwhitt Avenue, right into Tottenham Avenue, right into Jameson Avenue, left into Tyrwhitt Avenue, left into Reform Avenue, left into Jellicoe Avenue, right into Jameson Avenue, right into St Andrew Street, right into Bute Avenue and left into Venus Street and onto Finish line in The Wanderers Club.

Parking Areas on the day of the event

• General Parking: James and Ethel Gray Park, RH Henderson Park (corners Venus Street, Tyrwhitt Avenue & Melrose Street)
• Parking reserved for Race Officials, VIPs, Media, Event Management & Event Officials at The Wanderers Club (space adjacent to Corlett Drive)
• Wanderers rugby fields
• Wanderers golf course
• Some school fields around the area

Temporary Road Restrictions on the day of the event: 7 March 2013

Temporary Road Restrictions on Thursday 7 March 2013 have been approved by The Johannesburg Metropolitan Police Department to ensure the following:

• To allow residents access at all times, except when the event is taking place.
• To prevent participants parking and obscuring the running route and causing inconvenience to the residents.
• To prevent participants driving through Melrose, Birdhaven, Melrose North, Melrose Estate, Melrose Arch to The Wanderers Club.
• To safe guard the runners during the race between 6.30 p.m. and 8.00 p.m.

For any queries please email: roadrestrictions@gmail.com

Hotline number available from Wednesday 6^tMarch at 08:30 a.m. – Friday 8 March 5.00 p.m.: 073 732 3659

We would like to take this opportunity to thank you for helping to make this event possible.

J.P. Morgan Corporate Challenge® Administration Team

Planet Fitness is also a Discovery Vitality partner, saving you up to 80% on your gym fees.

Club details:

Planet Fitness Cape Town City
Cnr  Riebeek and Lower Burg Street
Atterbury House
Ground Floor
Cape Town CBD,

Tel:  021 001 4040

Join now!

]]> http://www.planetfitness.co.za/cape-town-city-opening-soon/feed/ 0 http://www.planetfitness.co.za/cape-town-city-western-cape/ http://www.planetfitness.co.za/cape-town-city-western-cape/#comments Wed, 27 Feb 2013 10:01:16 +0000 Planetnews http://www.planetfitness.co.za/?p=4404 Cape Town City

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Name: Niamh McGuirk Lubbe

1. In terms of toning and firming, what are the most common problem areas for women?
The most common problem areas our female members speak of, tend to be thighs, butt, tummy and upper arms.

2. Why are these areas so hard to tone?
Everybody is different! While problem areas can be genetic, with preparation, discipline and hard work, we can get the body we want.

Generally women struggle to shape and tone because they eat the wrong things at the wrong time, go to the gym and do exercises they like, rather than a program specifically designed to suit their goals. Quite often, women are fooled into thinking ‘if they lift weights, they build muscle’. This is a HUGE barrier. Women who weight train, gain muscle mass not size. By gaining muscle mass, you are increasing your metabolic rate therefore burning more calories. The end result is a fit, toned body. You can say goodbye to problem areas.

3. Exercises and tips to firm the following areas: stomach, butt, thighs.
One thing to remember is that it is 70% nutrition and 30% training.

Here are some food tips:
Set a weekly goal to eat clean Monday to Friday and allow yourself to ‘cheat’ over the weekend. Minimize your intake of starchy carbs (such as breads,pasta & potato), dairy products, grains (such as cereals, rice & oats), roasted and salted nuts (eat raw nuts), fruits and fruit juices. You may be surprised by fruits being on the list but the truth is, fruit is sugar and some fruits release sugar too fast for the body to handle. This results in unstable energy and bodyfat storage.

When eating carbohydrate, remember your starchy carbs are energy dense so try to include them in 1 meal per day, preferably before midday when your metabolism is high. Include protein and good fats in every meal and never skip breakfast!!!!

Hot tip: the fastest way to tone your tummy is to minimize your intake of sugar.

Here are some exercise tips:
Choose total body or compound exercises for maximum calorie burn.

Stomach:
C crunch is a great exercise to tighten and strengthen both upper and lower abdominals. Start with knees bent, toes lightly touching the floor, heels lifted. Set your fingers to temples. Lift your shoulders off the floor, tuck your chin in and crunch. At the same time, bring your 2 knees in towards your chest, squeezing your elbows past your knees. As you ease back down, control and resist. Toes lightly touch the floor and repeat. 15-20 repetitions.

Butt:
Squatting is the best way to shape your butt. Stand with your feet just outside your hips, toes slightly turned out. Cross both hands and rest them on your shoulders. Squat by sitting your butt back and down, stop at knee level and stand. As you squat, check your knees stay in line with your feet and go as far forward as your toes. Try to keep your weight in your heels to activate your butt muscles more and brace your abdominals to support your back.For more challenge, hold a dumbell high on your chest. 15-20 repetitions.

Thighs:
Lunges are a great way to condition and shape the entire lower body. Start with your feet hip width apart. Take a long step back with 1 leg. Lift your back heel high and tuck your tailbone under, that will automatically engage your abdominals. Keeping your chest lifted, bend your back knee and move vertically and rise. Check that your front knee is stacked above your ankle at the bottom of the lunge. Feeling strong?? Pick up some dumbbells. 10 repetitions each leg.

Round up:
The body you want is a good nutrition plan and a few good training sessions away. At Planet Fitness, we encourage you to make exercise apart of your weekly schedule. Make exercise fun by training with a group. Research says, you are 10 times more likely to stick to your training routine if you train with a group. Find the closest club and try one of our fun group fitness classes today.

With nice weather often comes more outdoor training. For many, this can’t be complete without some solid cardio to supplement a good lifting program. The search for the best cardio method begins.
There are the those who argue that sprinting is the best way to shed body fat. Sprting supporters testify that its effects on the metabolism cannot be matched and that this form of exercise also maintains existing muscle mass.
Long distance running enthusiasts have a different opinion. They believe that fat loss is achieved by reaching and maintaining a target heart rate. If a proper weight traing program is maintained, long distance runners argue that this form of exercise will do no harm with regards to lean muscle. Who’s right? Both of them.

Needless to say, it can get a bit confusing when trying to decide on the best method out there for maximizing your fat loss.
That’s why we went to two of the best minds in Canadian strength training to come together to create the “Perfect Balance” program that involves both sprinting and long distance running, and it’s accompanying weightlifting parameters.

Body: Sprinting versus long distance running:

Each has its own share of followers. The truth is, they’re two different workouts with surprising similarities. Without wasting any time, let’s go over the particulars:

1. 1. Different Intensities, Different Energy Systems – Sprinting uses the anaerobic energy system meaning oxygen isn’t necessary for the muscles to do their job. Adversely, long distance running requires much more aerobic conditioning. This means the super-strong, fast-twitch muscle fibers are working secondary to the high-endurance, slow twitch fibers.
2. 2. Strength Training Shouldn’t Change Much – Even though different energy systems are used, strength training methods really shouldn’t vary as much as one may think. With the exception of rest intervals changing to account for the aerobic components, training to maintain strength and muscle development (or size) should be prioritized for both styles of running. Many studies support the idea of heavy weight training, and higher volume weight training through the Olympic lifts and standard barbell movements.
3. 3. Sprinting and Long Distance Running are an Art – In both cases (especially that of sprinting), there are many technical cues and pointers that can result in becoming a much better and more efficient athlete when on the track. Remember these pointers while lacing up, and don’t push yourself too hard if you’re a beginner.

Now that we have this in mind, it’s time to get into what we’ve all been waiting for; the hybrid program that brings sprinters and runners together in a euphoric amalgam.

Weights Workout 1:
A. Clean High Pull 3×3 (2 min break)

How to: Start with the bar on the ground. Stand with your feet hip width apart and grab the bar with a double overhand grip. Set your posture as if you were going to deadlift the bar. Push the floor away and once the bar passes your knees, explosively pull the bar along your body toward your shoulders. Go goal here is bar speed.

B1. Rear Foot Elevated Split Squat 3×5 (60 sec break)
How to: Grab a dumbbell in each hand. Stand a lunge length away from a bench and reach a leg to place on the bench. Lower your body down as your front leg approaches a 90-degree bend. Stay tall and keep your chest up. Drive your front leg down to return to standing.

B2. Weighted Chin Up 3×5 (60 sec break)
How to: Add some weight to a weight belt and wrap it around your waist. Grab the bar with a double underhand grip roughly shoulder width apart. Pull your chest to the bar while bringing your elbows to your sides.

C1. Ab Roll Out 2×15 (30 sec break)
How to: Kneel on a mat with a double overhand grip on an ab wheel. Brace your abs and roll the wheel forward while also bringing your hips forward. Reach your arms overhead as you feel a stretch in your abs.

C2. Single Arm Farmer’s Carry 2×30 (30 sec break)
How to: Grab a heavy dumbbell and walk in a figure-8 pattern.

Endurance Run:

30-45 minutes at 60-65% max heart rate

Short Sprint Workout:

Warm up – Jog 400m, Static/Dynamic Stretching to major Muscle groups. Include movements like arm circles, leg swings, and hip mobility.

A) 4x40m at 95% intensity – rest 2 minutes between runs
B) 3x60m at 95% intensity – rest 2 minutes between runs
C) 2x80m at 95% intensity – rest 2 minutes between runs
D) 1x100m at 90% intensity

Weights Workout 2:
A. Box Jumps 3×5 (2 min break)

How to: Find a stable box to jump onto. A taller box requires more explosive power, so find a box appropriate to your abilities. Explode and jump onto the box. Step off and repeat.

B1. Split Lunge Jumps for height 3×5/side (60 sec break)
How to: Go into a lunge. Explode into the air and switch your front and rear leg. Land and immediately jump again.

B2. Unilateral Dumbbell Bench Press 3×5/side (60 sec break)
How to: Lie on a bench with a heavy dumbbell in one hand. Lower the dumbbell toward your chest with a slightly tucked elbow. Press it up and repeat. Resist the torque placed upon the body and stay stable.

C1. Single Leg Romanian Deadlift 2×5 (60 sec break)
How to: Hold a heavy dumbbell in each hand. Stand on one leg with a slightly bent knee. Hinge forward from your hips while lifting your other leg. Reach the horizontal with your torso and feel a good stretch in your stance leg’s hamstring. Return to standing and repeat.

C2. Chest Supported Dumbbell Row 2×5 (60 sec break)
How to: Lie face down on an incline or flat bench. Grab two heavy dumbbells and pull them toward the bench. Squeeze your shoulder blades down and back.

Long Sprint Workout:

Warm up – Jog 400m, Static/Dynamic Stretching to major muscle groups. Include movements like arm circles, leg swings, and hip mobility

A) 2x250m @ 90% intensity – rest 4 minutes between runs
B) 2x200m @ 90% intensity – rest 4 minutes between runs
C) 3x150m @ 90% intensity – rest 3 to 4 minutes between runs

Note:

An intensity of “95%” would refer to a “relaxed maximal effort”. You should feel like your body is moving as fast as possible without effort, like a wheel rolling smoothly along. An intensity of 90% would be similar, just a tad slower. As you progress through this program from week to week, you can begin pushing the speed limits, especially on the short sprint days. To start, however, focus on technique and relaxation while sprinting.