Mighty Migz Coaching - Sydney

RECOVERY FOODS RICH IN CARB & PROTEIN DURING COLD WEATHER:
Eat carb-and-protein-rich snacks within 30 to 60 minutes of completing your workout. These include:
 low-fat chocolate milk
 a fruit and yogurt smoothie
 graham crackers with nut butter
 an apple or banana with nut butter

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!
 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

FEED ON ENERGY-PACKED FOODS FOR FUEL DURING COLD WEATHER:
When the body is exposed to a significant change in temperature, elevation or intensity, its initial need for energy increases, so it breaks down glycogen, a form of carbohydrate, in the muscles. Make sure you munch on:
 a peanut butter sandwich
 orange slices
 a banana
 an energy bar
 muesli/granola with dried fruit

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!

 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!
 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

While exercising outside in the winter can be perfectly safe, it does require some extra precautions. The physiological and metabolic impact of exercising in cold weather can be intense. The body needs to work harder to perform in a harsher climate and be able to generate adequate heat to keep warm.
COME ON OVER TO THE GYM SO WE CAN SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!

 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

SET CLEAR GOALS & AIM FOR THE RIGHT BALANCE:
Set goals that are within your reach to avoid feeling deflated, as aiming too high can be demotivating.

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!

 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

IT'S BEST TO WORKOUT INSIDE THE WARMTH OF THE GYM:
We are warm-blooded. We need to keep our body at a stable temperature to ensure that all our organs function properly. Whenever your body gets too hot or too cold, it adapts to these changing temperatures. In the cold, your body’s natural response is to tighten the arteries and veins running throughout your body. Your heart has to work overtime to ensure that your body receives the blood it needs. (Curated Article: CTTO)

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!
 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

FUEL UP DURING COLD WEATHER:
“Your body will fatigue faster in the cold weather without adequate fuel,” said Julie Carpenter, a licensed athletic trainer at the Froedtert & MCW Sports Medicine Center and athletic trainer for the U.S. speedskating team. “The cold slows down all of your body’s chemical processes, including your nervous system’s ability to generate a muscle contraction.”
While physical activity in the cold requires more nutrients, exercising in cold weather will not necessarily cause an individual to burn more calories than in a temperate climate. Generally, exercising generates enough heat that the body should not have to engage in additional heat-generating mechanisms that burn calories, such as involuntary muscle contractions through shivering or the activation of brown fat cells, dark-colored adipose tissue found throughout the body containing stored energy.
(article above curated from a health publication: CTTO)

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!

 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

MANAGE YOUR WEIGHT DURING THE COLD SEASON:
Exercise at the gym burns calories and helps build muscle mass. It is an excellent means for weight loss or weight maintenance.

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!

 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!

BENEFITS OF EXERCISE DURING COLD WEATHER:
• IMPROVED JOINT HEALTH: Exercise during cold weather can strengthen muscles around joints, improving mobility and reducing pain.
• INCREASED LIFESPAN: Regular physical activity is associated with a longer lifespan.
• IMPROVED QUALITY OF LIFE: Exercise can improve overall well-being and make it easier to enjoy daily activities.

LET’S SET UP A FITNESS PLAN TO SUIT YOUR BUSY LIFESTYLE!!!

 Customized Individual Workout Program
 Nutrition Guidance (28-Day Cycle)
 Progress Tracking
 Sports Performance
 Strength & Conditioning
 Weight Loss Transformation
 Functional Fitness
 Posture & Mobility Training

** SMALL GROUP CLASSES at Anytime Fitness (St Leonards) on Mondays/Wednesdays at 12noon/6pm!!!