Manal Garcia Fitness - May News 2018
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May News

I hope you've had a great month.  We've been participating in the May Madness Challenge and it's been so much fun!  We have communicated via our private Facebook group, participated in the daily exercises (which have increased in intensity over the month) cut out sugar and alcohol.  We'll hear from one of our participants next month to see how the challenge has changed their habits.
Our Saturdays at our local Parkrun have been amazing with representation from so many clients and so much consistency. Read below how the extra session has made a difference to our fitness, our running and our friendships.
A warm welcome to Simone who has joined groups this month.  Also welcome back to Helen after injury.  It's been many months of rehab from shoulder surgery earlier this year and finally Helen is slowly returning to training.
We have a soup recipe to warm you up and some winter tips to help you thrive as it gets cooler.
I hope you enjoy this month's read!

Have you missed an edition of the monthly Newsletter?  You'll find all issues here

In this newsletter:
Check out our  2018 Timetable to find a group session that works for you or email for more information on one-to-one or corporate training. 

XX Manal
Our Client of the Month - Annette

I was always really intimidated by group training....despite having a regular exercise routine I really thought I wasn't fit enough! But after a couple of wines at Megan's Girls Night In last year I thought "now is the time to have a go at something new" and hence bid on a Manal Garcia Fitness voucher at the silent auction.....since then I haven't looked back! 
I now look forward to waking up at 5.20am on Monday mornings and spending my Tuesday nights at training - not only do I feel awesome after an hour of running /boxing /burpees (well maybe not so much the burpees….), but I also have a lot of laughs with all the wonderful people who attend the sessions! I feel fitter and stronger - so much so that I recently did the 60km Coastrek walk with fellow trainers Megan and Thuy with only 4 weeks of notice. I think this worried Manal but she was always very encouraging before /during the walk and continues to be during our regular training sessions. Despite the groans I really do appreciate the subtle hints to use the 5kg weights or jump the squats......
Thanks so much Manal!!!! 


Congratulations Annette!!  What an amazing achievement completing Coastreck.  You are a super fit woman and we are lucky to have you with us to inspire and motivate everyone at group!! - Manal xx 
Elfie's Hearty Winter Vegetable Soup


Olive oil
Chili paste or chili flakes to taste
A little dried herbs (I used oregano and rosemary)
One bottle sugo, or two tins crushed tomatoes 
A one kilo soup pack of vegetables
Handful frozen peas
Small tin corn kernels or handful frozen corn
Any leftover veggies (I used squash in this one)
One litre veggie stock (I use stock powder)

Chop all veggies
Heat oil in large saucepan
Add garlic, chili, herbs, dries veggie stock powder, onion, celery, carrots. Sweat in oil till fragrant.
Tip in sugo and the potato, turnip and parsnip from soup pack.
Add one litre of boiling water.
When boiling lightly, tip in leftover veggies.
Simmer till root veggies are to your liking.
Tip in peas and corn.
Simmer for a couple of minutes and serve with parsley.

Your body will thank you in the morning when the rumble from the jungle comes from your grateful tummy. - Elfie xx

Surviving Winter

It's so easy to press snooze, roll over and give training a miss as it gets cooler in the mornings, but there are so many benefits to just doing it!!
Staying cooped up indoors can leave you exposed to illnesses and cabin fever.  A dose of the outdoors in the morning or evening gives you a chance to breathe fresh air and reset the mind and body.
Exposing your body to vitamin D during the day has so many health benefits including boosting your immunity and fighting depression.
Winter is a great time to set a goal to work towards - be it a race, a weight loss goal or a fitness goal.  Make it realistic and plan a reward. Whatever it takes to motivate yourself, use it, you'll thank yourself once you get there.
Make sure you wear appropriate layered clothing.  We are pretty lucky in our climate and for most of winter we can still end up training in a singlet and shorts. Make sure to have layers ready to shed and replace.
Don't forget to hydrate! Water is as important now as it is in summer, however the urge to drink isn't as high.
Above all, embrace the weather!  Getting outside for some fresh air and open space will be good for your mind as well as your body. If it rains? You need to toughen up and get wet – It wont hurt you.


Greenway Parkrun
Our team has been attending our new local Parkrun in Haberfield all year.  Each week our attendance grows.  Parkrun is a free, weekly, timed 5km walk/jog/run at 8am every Saturday. Open to all ages and abilities. Organised entirely by volunteers.
As a run coach, I am so very very proud of how my clients have embraced this weekly event, encourage each other, cheer each other on and include their families. I am giddy with excitement when I see everyone unite wearing their "Manal"singlets, making us visible in the community and easy to identify to cheer on!  We've been raining Personal Bests of late.
While I've been injured I've been volunteering or cheering from the sidelines.  Now thanks to my amazing Chiropractor (Tim from Norton St Chiropractic), I'm back racing too and loving the community spirit.  This is a great way to take that first scary step from walker to runner. Contact me if you would like to join us for some fun on a Saturday - Manal xx

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