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Manal Garcia Fitness - September News 2017
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September News

Spring is finally here!!!!  It's warmer and brighter.  Time to focus on the hot months ahead. Our diets will change as we shift from comfort food, like soups, to nutritious easy wholesome meals suitable to the climate.  See the Zucchini recipe below which ticks all the yummy boxes.  We have an amazing story from PT client Emma. Put your feet up and get ready for a great read!  She writes as well as she talks - full of detail and charisma. 
This month I also have added to my qualifications and completed my Boxing Advanced Instructor Course with Thump Boxing Australia. Everyone is already benefiting from fresh new ideas and combos!

In this newsletter:
Check out our  2017 Timetable to find a group session that works for you or email  manal@manalgarciafitness.com for more information on one-to-one or corporate training. 

XX Manal

 
Emma'sStory 
By October 2015 I had lost an amazing 20 kgs and looked and felt great! I even fitted into a dress that I had made when I was 24 years old and hadn't worn in 15 years. In  2016 I was turning 40 and knew I wanted to approach the next decade of my life  fit and fabulous. I decided on a bootylicious goal to run a marathon. I saw a nutritionist who helped work out how to fuel my body for distance running and engaged a running coach. I not only ran and completed two marathons in 4 months but I had the time of my life doing it! All those cold dark mornings training in Winter and the sacrifices were worth everything in the long 'run' - pun intended! 
At the start of this year I decided I wanted to tweak things and focus on becoming a better runner through increasing my strength. I was thin and fit but didn't have the muscle or strength I wanted. I noticed a post on Instagram and instantly was attracted to Manal's huge friendly smile and impressive credentials. I knew she was the new trainer for me!

I commenced training in March this year with Manal and have gone from not being able to do more than 5 push ups in a row to doing 3 sets of 30! I have increased my strength and confidence and only three weeks ago completed the Husky half marathon and took five minutes off my time. I am now without a doubt the fittest I have ever been in my life. 

Manal is an extremely dedicated and an inspirational coach and a woman who really knows how to get the best out of people and it shows in the results! She is genuinely interested in her clients and their goals and takes a very personal approach to being a PT. I look forward to my sessions with her as I know she is pushing me to my absolute limits and making me realise that I have so much more grit and determination than I ever knew. I am so looking forward to working with Manal to smash my next marathon in Maui in January 2018! 

I now believe that through a healthy and fit lifestyle I have managed to juggle my career, be a good wife and mother of young twins and to live my life the absolute full and be the best version of me....for MYSELF!! NEVER GIVE UP! xx
Zucchini Bake

I love the versatility of zucchini and as a vegetarian I have many versions of this recipe on hand.  Ready within the hour and amazing hot or cold.  This particular recipe is from the Heathly Life website.  Enjoy xx

Eat Clean Cheesy Zucchini Bake
Makes 4-6 servings

Ingredients:
2 medium-sized zucchini, cut in slices 
2 medium-sized yellow squash, cut in slices 
2 T chopped fresh basil 
2 T sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup Mozzarella cheese 
1/4 cup coarsely grated Parmesan 
salt and fresh ground black pepper to taste

Instructions:
Preheat oven to 170C.  Spray an 8″ x 8″ baking dish with non-stick spray.  Wash the squash and cut in slices.  Wash basil, dry with paper towels and finely chop.  Slice green onions.
Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and 1/4 cup Mozzarella cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed.  Season with salt and fresh ground black pepper.  Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.
When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/4 cup of grated cheese and 1/4 cup of Parmesan cheese.  Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked.  Serve hot.
Running Festival wrap up

I've raced a lot this year, Parkruns, Sydney Striders 10km monthly series, various half marathons, but I always set an annual target race to aim for.  This year it was the Blackmores Half Marathon, September 17, my 25th race of the year.  Why this one? It's in our beautiful home city, temperature is usually perfect - not too hot, not too cold - a spring race, yipee!!  I can't say training was specific to this race as there's always a race to train for, so my weekly km's remain at an average of 50.  What's differed? Cross training and diet. As a trainer I know that if you want something to change you need to make changes.  So for the 3rd time this year I've dragged my clients along with me down the sugar free road.  September has been sugar free (as was February and June) and somehow the easiest transition of the 3 attempts.  I've also upped the intensity of my crosstraining - challenging boxing and muay thai sessions with actual fighters... yep it's mouthguard training!!  So my aim was sub 100 minutes.  I came in at a very satisfying 99mins 31 secs. 
Focusing on the next goal always keeps me hungry to achieve, makes me wake up at crazy times to train and keeps me honest.  Having a fit community of like-minded people to bounce ideas off also helps with motivation. I feel so fortunate that I am able to get to do this, when so many others can't.
Need help with a goal? Send me a message and let's get a plan sorted. You can do this too!
Manal xx
Siobhan's 10km race

"In a moment of madness, I decided to enter the Blackmores Sydney Bridge Run. In my horror I realised it was now a 10km run. I knew I could run a slow 5km but did not know whether I could finish a 10km run. With only 5 weeks notice, Manal outlined a practical program to help me prepare for the run. With her advice, I gently upped my running distance on a weekly basis by running 90 seconds with 30 seconds walk - then when I hit the 10km distance, we worked on increasing the run time and decreasing the walk time. On the day of the run, I was able to jog the 10km without stopping once and felt so strong at the end. Thank you Manal for the constant support and encouragement!" 
So proud of Siobhan's determination and "can do" attitude. What an absolute star!!
Siobhan's 5 week plan went roughly like this:
Week 1 : 90 sec run/ 30 sec walk - 5km, 2 - 3 times per week plus cross training
Week 2 : 2 min run/ 30 sec walk - 6km, 2 - 3 times per week plus cross training
Week 3: 3 min run/ 30 sec walk - 7km, 2 - 3 times per week plus cross training
Week 4: 3 min run/ 15 sec walk - 8km & 9km, 2 - 3 times per week plus cross training
Week 5: continual run - 10km, 2  times per week plus cross training
Race day!!
 
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