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Students that have proof that they are a student can come in for classes for $10. They must fill in a pre health questionnaire and have a parent sign it first (if they are under 18 years of age only)
Please do not carry bags into reception or any work out rooms. This is an occupational safety hazard. Locks are on sale at reception FOR $4
Thankyou. JFL Staff
- Maria Leontios - 28
- Arna Lee - 28
- Rhonda Wilson - 27
- Josie Herault - 26
- Angela Giuffre - 25
- Khiam Tan – 18
- Anita Secerov - 17
- Shoshana Deitz – 17
- Angelina Ferro
- Ingrid Schmidt - 16
Well done ladies, keep it up!
Consistency is KING
JFL STAFF NEWS
We have a new staff member karoleen. Don’t be afraid to say hello when you see a new face behind the desk.
BODY BAR - Total body workout using barbells to music. This is a low choreographed, fabulous toning class that also aids in the development of strong healthy bones. INCREASE YOUR METABOLISIM WITH THIS CLASS!
Oranges – The ultimate fight back against colds and flu’s. Full of vitamin C and bioflavanoids for good health. This goes for all citrus fruits – one a day to keep the doctor away
REBEL MEMBER VALUE PROGRAM
JFL Fitness has partnered up with Rebel Sport to provide YOU even more benefits. As a JFL member you are NOW entitled to some great REBEL DISCOUNTS.
(Members only)
See reception for further information.
WANT FREE PERSONAL TRAINING???
Simply refer a friend who joins JFL Fitness for 12months before August 31st & YOU receive one 30minute Personal Training session FREE!!!
It’s our little way of saying thank you for supporting our community minded club
A quote for July.
“The first wealth is health." ~ Emerson~
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If you're trying to burn calories and lose weight using cardio machines, I have a challenge for you: Put down the magazine, turn off the television and (gasp) stop looking at your watch. Okay, you can keep the iPod, but everything else has to go.
So… get into the challenge Ladies!!!
Target Muscles: biceps brachii
Set Up: Stand with your feet hip-width apart and bend your knees slightly. Hold a dumbbell in each hand and let your arms hang at your sides with your palms facing your body (A).
Action: Curl your left arm across your body as you rotate your forearm out as much as you can, really squeezing your biceps at the top of the curl (B). Hold for a second (or 2), and then slowly lower in the reverse motion and repeat with the other arm to complete one rep. Continue alternating sides throughout the set until you’ve completed 10 to 12 reps per arm. Ideally you should struggle a little with the last few reps
Skinless chicken salads are a dieters best friend because they are high in protein, low in fat (when not covered in high fat dressings) and are quite filling so you don't feel hungry after eating them.
This Chicken and Sweet Potato Salad recipe combines chicken and salad to produce a very tasty dish.
The sweet chilli and orange provides added zing and can be used for marinating the chicken.
This Recipe Serves 4.
INGREDIENTS
100g mixed lettuce leaves
2 medium skinless chicken breasts
½ cucumber sliced thinly
½ cup halved cherry tomatoes
½ sweet potato cut into circles
DRESSING
2 Tablespoons sweet chili sauce
2 tablespoons orange juice
METHOD
Preheat grill or sandwich press on high.
Cook chicken on grill until cooked well through (4 minutes each side). Set aside.
1. Place sweet potatoes on grill / sand which press and cook until well browned, cut into cubes.
2. Cut chicken into bite size pieces and place on top of lettuce, top with cucumber, cherry tomatoes and sweet potato.
3. Mix together the sweet chili sauce and orange juice and drizzle over the top of salad.
4. Serve immediately.
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Average Quantity Per Serving |
Energy |
863 |
KJ |
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206 |
Cal |
Protein |
26.0 |
G |
Fats, total |
7.4 |
G |
- saturated |
2.1 |
G |
Carbs |
7.6 |
G |
- sugars |
4.9 |
G |
sodium |
213 |
Mg |
Not getting the results you deserve? Hire the experts!
Try Personal Training today- you’ll wonder why you didn’t try it sooner.
See our website for this newsletter & any timetable changes.
www.jflfitness.com.au
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