Manal Garcia Fitness - June News 2017
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June News
Another fun month and we've almost hit the half way mark of the year!!  How has that happened? A warm welcome to our newest participants who have joined us over the past few months,  Sophie, Annalisa, Ryan, Liz H , Liz M, Tash, Michaela, Lisa , Emma and Karina! 
We are also nearing the end of the June Challenge. How have we survived a sugar and alcohol free month? We have incorporated a "learn to run" group into the Challenge and have conquered the 7km Bay Run a number of times... such amazing achievements!!  Next month we will have a full wrap up... only a few days to go those who are participating, keep at it and keep positive - you're nearly there!!!
A massive CONGRATULATIONS to Hector Garcia (number one support and husband of Manal) in completing his first Bodybuilding Competition.  Placing twice with 2 Bronze medals!  A great achievement and worth all the sacrifice, hard training and strict dieting that goes hand in hand with a competition of this calibre.  Fitness certainly runs in the Garcia family! 
  Hector with his coach Mick.

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

XX Manal


Leigh's yummy soup

Roast red capsicum & tomato soup

6 red capsicums (peppers), halved and seeded
2 tablespoons olive oil
2 large red onions, finely sliced
2 cloves garlic, crushed
1 tablespoon tomato paste
8 plane tomatoes- Roma
2 cups of water
1 handful basil or parsley, torn

Preheat oven to 180’c
Place capsicums, onions and garlic in a flax baking dish skin-side up and drizzle with half olive oil.
Roast for about 25 minutes, or until softened.
Remove from oven, then cover with foil and allow cooling.
Peel off and discard skin and roughly chop the red pepper.
Heat oil in a large saucepan over a medium heat.
Add onion, garlic and tomato paste cook for 5 minutes stirring constantly.
Then add hot water to thin the soup.
Continue to stir and simmer for 15 minutes.
Allow to cool then, using a blender or a hand-held processor. Blend the soup.
Season to taste with salt, pepper or stevia ( a replacement for sugar)
Reheat soup when read to serve sprinkle with basil or parsley. 

Client Profile - Elfriede

"If, many years ago, someone had told me that exercising, running and sweating were activities that I would come to enjoy and look forward to, I would have answered, ‘not in a million years’. I was and still am one of the slackest, laziest folk in Sydney.
I only started exercising when I turned fifty and realised that I had turned into that cliché; fifty, fat and physically unfit. I had health problems, but, more importantly, fat lady clothes were dull and expensive. So, I lost weight, 28 kilos in six months and started exercising. I had the best luck to land in an aqua aerobics class conducted by a smiling assassin I now know is Manal. The reasons I keep training, one on one and in group sessions with Manal is because it gives me so much.
Firstly, meeting a truly inspiring group of folk I’d never otherwise have met. These ladies, all facing the normal vicissitudes of life with grace and strength which is epitomised on chilly Monday morning group session at 5.45am. We all, more or less cheerfully, train our butts off. We may not arrive cheerful, but we leave cheerful.
I now have a lovely new vocabulary. I know words like fartlek, negative splits and even positive splits and so on.
All training sessions, and I’ve been coming for over ten years now, are conducted with respect for all participants’ fitness levels and fitness goals. This supportive non-judgmental ethos is fostered by the lovely Manal. Manal has also managed to never once having repeated a training session. They are endlessly varied and so, never dull.
I love eating. Lots. And so, training means I never have to diet and still keep my body looking and feeling good. When I go to work after a training session I am unbearably smug, having started the day with an endorphin hit and having done something good for my mental and physical well-being.
Thank you Manal. None of it would have happened for me without your kindness, friendship and endless patience with the old chook that I am."

Thank you Elfie!!  We will miss you as you travel the world for the next 4 months but look forward to all your always entertaining stories xx

From tragedy to triumph!!

A huge CONGRATULATIONS to Manal Garcia Fitness ambassador Miia Rahja for completing her first Half Ironman in Port Macquarie in May!!!
This did not come easy - in her words, written just after the event:
""If you can pull this off it will be something to be truly proud of" The words from my coach only 5 weeks ago when I convinced him to write me a plan as I still wanted to race at the Port Macquarie Half Ironman.  After being hit by a car twice in the last 3 months and being diagnosed with a fractured spine and a damaged shoulder joint, to get to the start line was an achievement. To finish 10th in my age group, well let's just say I'm pretty damn proud".
The distances are : 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. Unbelievably difficult and achieving this after 2 accidents, well we are pretty damn proud too Miia. Xxx

Copyright © 2017, Manal Garcia Fitness, All rights reserved.

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