Fit-Bits Birthday Triathlon

As it’s my Birthday on the 15th and Fit-Bits
1st Birthday, I thought I would combine the 2,
and, of course, my love for triathlons and invite
you to participate in either the whole event or
certain sections.

Date: Saturday 18 September
Option 1 – Fit
Fit-Bits mini Olympics & BYO picnic
A fun lled morning of Mini-Olympic active games
& BYO picnic & drinks.
Everyone is welcome, so bring family; friends, kids,
babies etc just rsvp numbers.

Time: 9am
Venue: Langley Park opposite 100 Terrace Road

Transition – Rest up & dress up

Option 2 – Fabulous

“Fabulous” outts to show o your Fit-Bits
An evening of fun, we’ll have our own “Fit & Fabulous”
booth.

Time: 7pm – late
Venue: Tiger Lil’s Restaurant, Bar & Function Cntr,
437 Murray St, PERTH, WA
Cost: $20 pp – Food Platters

Option 3 – Come to both!
Fit & Fabulous Birthday Triathlon
(option 1, 2, or 3) marathon
Please RSVP by email
for option 1 / 2 / 3 by
Friday 10 September.
Remember to also email
me the extra numbers
if you are bringing
friends & family.

Option: 1; 2; 3
Names:
Contact numbers:
How many of you:
Hope

It’s official Josh & I are running our 1^st marathon on the 29 August (city to surf), this will be quite a challenge as we have never run more than 32km before. My company CalEnergy kindly sponsor one event per year for me, where the company matches what I manage to raise. This year I have chosen to run & raise for CanTeen

CanTeen is the Australian Organisation for Young People Living with Cancer. CanTeen’s mission is to support, develop and empower young people living with cancer. They do this by providing an Australia-wide peer support network for 12-24 year-olds including young people who have been diagnosed with cancer, who have an immediate family member that has been diagnosed with cancer, and young people who had an immediate family member who died from cancer.

As some of you know I was 6 years old when my mom was diagnosed with cancer & 15 when she passed away, then later on my brother had melanoma and thankfully is 100 % better now. I’m sure we all know someone suffering and know how hard it is. Hopefully we can help kids with cancer live a happier life.

If you would personally like to make a donation please click on “donate now” on the following link http://www.everydayhero.com.au/fitbits or cash is fine x

Well done guys for those of you who trained this week with Fit-Bits. The sessions were harder and you especially worked really hard giving it 100% Im proud of the effort you put in!

It is time to clear out the clutter and start freshening up for longer, lighter, brighter days. If you have been hibernating, it is time to wake up and book into sessions. Getting fit and trim or hot and buff does not happen overnight. So eat healthy small regular portions, cut back on the booze, drink lots of water and allow enough time for regular training to make sure you are looking sizzling hot for summer. Book your next sessions
online http://www.fit-bits.com.au/timetable/

Part of spring cleaning is looking at your life. Ask yourself what and who weighs you down, stresses you out bringing negativity into your life slowly or quickly suffocating you.  Also think, love and appreciate what & who brings you peace and happiness.

Let go of the things and people who suffocate the life out of you, if its people – allow them the opportunity to change & speak to them or write a letter, if they still continue to drag you down with them do yourself a favor and cut them loose, ban them from your FaceBook page. Change the things you can, let go of what you can?t. Surround yourself with positive energy & friends & get in touch with your spiritual side,  your life can only become more enriched.

New to class so tell your mates…

Mondays at 4.45pm is a 30min stretch session

Wednesday at 4.45pm is Fit mums, dads & tiny tot?s class (bring if you have prams, carriers, baby back packs & toys etc)

Tomorrow is our once in a while Fit-Bits catch up where you can get to know the rest of your Fit-Bits crew better. There is a 1hour circuit class starting at 8am and 9.30am breakfasts at Sassys ? come and join us. Book online & friends are more than welcome. Hope for good weather hey. Meet outside by the kids play area. If it’s raining heavily meet inside the WA Squash club or call me on 0408 270 167

Tonight at 6.30pm a few of us are doing a long run around 25km or so ? first lap heading  over the Narrows around South Perth and Burswood over Graham Farmer and back around the Narrows again around and over the causeway and home. Feel free to join us for all or part of it, you can even cycle while we run if you want. (You may get bored though)

City to Surf: If you are doing any of it and want to run for the Fit-Bits team just register under Fit-Bits. Josh & I are running our first marathon…yikes so please help support or come on the day http://www.everydayhero.com.au/fitbits
You will be helping kids with cancer and my company will match what we raise. A little
donation can go a long way.

Have a great weekend and remember to book online for your classes next week. They full up fast so do not leave it to last minute.

X T

Regular exercise, good nutrition & portion control, seeing a naturopath (I recommend Heidi 041 9963 093) ensuring you are taking supplements unique for your body & having the right shoes for you & your sport is the best remedy for great long term results.

An essential part of getting fit and avoiding injuries is making sure you have the most effective equipment. All of us are unique and therefore need the right shoe to cater for the different way we run, land on our feet & push off. Gone are the days where we just choose the cheapest shoe & nicest color. Advanced technology can now help reduce risk of injury. If running / gym shoes get old, or perhaps you have the wrong shoe for your foot, you are at higher risk of injuries e.g. shin splints etc which in the long run will cost you more in physiotherapy bills than a new pair of shoes. If you have health cover go and see a podiatrist I recommend sports podiatrist  Fabio at Axis Podiatry in West Perth 08 9328 2111 who will specifically design shoe inserts to help give you maximum benefits and minimum risk of injury. Otherwise go into Sports Fever in the new ENEX building 100 St Georges Terrace and speak to David. Take your old running shoes and also wear something you can do a short run in. He’ll put you on the treadmill and try different shoes to find the best one to fit your unique way of running. Attached is a form you can take in, he is expecting you!

Remember what we eat is certainly a problem for some, but how much we eat is becoming a problem for all of us. Size matters, many food packets have recommended serving sizes on the nutritional information panal. These can be very misleading as the KJ / calories per serve are not always the size of the actual container. There is a good book by Amanda Clark called Portion Perfection which gives a clear food guide to use.

Book in for next week’s session and remember after the 8am circuit on Saturday 31 July we’re having breakfast at Sassy’s. This is their busiest day so you must book in if you are coming. Hope to see you there, friends & partners are welcome

Nutrition makes you the size you are or want to be, exercise just gets you fit and helps you to burn extra calories for weight management.  Be aware of  multi vitamins. If you are seriously lacking in 1 or 2 essential vitamins, nutrients or minerals, a multi vitamin will not touch side as they have a lot of ingredients in very small quantities. To improve how you feel find out
what you are deficient in first and take it from there. See a Naturopath. It will save you trips to the Dr’s and also help prevent having to take other harmful medication.

From Monday 12 July (Next Monday) till end of August ? WA Squash Club

http://local.yahoo.com.au/business/5.42926874311141/wa-squash-head-office/east-perth

Hyatt Centre Terrace Rd, East Perth, WA 6004 Web: http://www.wasquash.asn.au/

All morning sessions will still take place near the kids play area opposite 100 Terrace
Road if the weather is good and even if there is light drizzle we’ll train under the kids play area. If it is raining hard / bucketing down we’ll meet at the WA Squash club.

All afternoon sessions will take place at the WA Squash Club. We’ll meet across the road in Langley Park, corner of Plain Street and Terrace Road. We’ll start the sessions there and move inside to the Squash Club, unless of course it’s raining, then we’ll meet inside the squash club

Price increase from the 1 August

It’s come to that time unfortunately where prices go up. My fees will now be more in line with industry standards but still slightly cheaper so hopefully you will still be ok with this. If you see yourself coming for a while you can buy as many sessions / packages at the current price and store them up.

Current Industry standards:  Group classes: $20; 30min PT – $50; 1 hr PT – $80

Fit-Bits Session Prices effective from 1 August

http://www.fit-bits.com.au/pricing/

1 x group class        $20
5 x group classes        $75
10 x group classes        $120
1 x 45 min PT session         $60
1 x 60 min PT session         $75
10 x 45min PT sessions + 1 Free        $600
10 x 60min PT sessions + 1 Free         $750
10 x Circuit Classes & 10 x 45 min PT sessions         $650
10 x Circuit Classes & 10 x 60 min PT sessions         $800
1 month unlimited sessions         $120
3 months ($100 / month) unlimited sessions         $300
6 months ($90 / month) unlimited sessions         $540

I am a highly qualified trainer, with extra training in Boot camp, pre & post natal exercise and nutrition, boxing … and feel confident that my new prices are still in line with the level of expertise you receive from Fit-Bits.

Fit-Bits Social:  Save the date and please register your interest

Saturday 31st July: 8.30am circuit class and breakfast at Sassy’s

Saturday 7th August- Dinner & Drinks in town somewhere?

A big thanks to everyone who wrote a review, I’ll be ordering your little token gift on Friday. If you posted a review of your thoughts, you will be recieving some better quality inners for boxing gloves. If you would still like to write a review and recieve this token gift please click on “write a review” on google maps type in Fit-Bits perth or try this link. This offer closes on Thursday evening.

http://maps.google.com.au/maps/place?cid=10579603002482549400&q=Fit-bits+perth&gl=au&view=feature&mcsrc=detailed_reviews&num=10&start=0&ved=0CCQQuAU&sa=X&ei=juMzTLfzEIzxkAX4q_WMCw

Remember to book in for classes and please remember the change of venue for sessions next week.

Even though I shall be away from 28 May – 21 June, Mike Aviet 042 7990 378 a fantastic highly qualified trainer with sports specific skills & massage will be taking some sessions so you can continue to train. So please book online as his classes will full up quickly.

During the wet winter months Fit-Bits will take place at the WA Squash Club on Terrace Road.

Thanks to everyone who wrote a review. If you would still like to write one please type in Fit-Bits Perth into http://maps.google.com.au/ and write a review. All who write will recieve a small token gift when I come back from holiday.

If you sign up for one of the following contracts you can attend unlimited Circuit Classes and Fit-Bits on-the-run sessions, this also includes a free ticket to the monthly Fit-Bits Sunday Circuit & BBQ.

1 month = $100

3 months = $90 per month

6 months = $80 per month

Are you wanting some help with nutrition and cleansing? Isagenix might be the answer. With a 30 day money back guarantee, the only thing you can lose are unwanted kilos! There are products available which help with losing and maintaining weight, building muscle, cleansing and detoxing.  Take a look at the 30 day program at http://ichoose.isagenix.com In conjunction with a healthy diet and regular exercise, these products will help towards achieving your goals.

Are you stuck on ideas for gifts? then buy a “Fit-Bits Voucher” for circuit classes or PT Sessions and as an added extra, you can purchase a Fit-Bits cap for $15 or Fit-Bits Shirt for $50/ Vest for $40 to go with the voucher!

A voucher for fitness will show you care for your friend / partners health.

Have a look at the “Pricelist” tab, find a package that you would like to purchase, pay for it online and send me an email with all of  the details requesting a voucher and the voucher will be posted out to you the same day.