Manal Garcia Fitness - August News 2017
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August News

It's warming up!! Time to shake off the winter blues and get ready for Spring. Another busy month with some lovely new faces.  We welcome Anna, Jacki, Bec, Adele, Annalisa, Gaelan and Jo to Groups and Personal Training.  We also miss our regulars Elfie and Helen,  who are both overseas for 4 and 3 months consecutively, but love hearing their stories - keep them coming ladies!!
A huge CONGRATULATIONS to Carolyn and Alex for completing the Gold Coast Half Marathon.  Both trained so hard for the 21.1km race, which by now probably seems a distant memory. These lovelies did exceptionally well and should be so proud of such a huge achievement!
 A reminder to register for our annual charity event Megan's Girl's Night In . An opportunity to frock up and raise money for Breast Cancer at the same time.  We had a ball last year.  This year the event is on October 13 at Palace Cinema on Norton St Leichhardt.  Follow Megan's Instagram page  to see all the generous donations which will be auctioned off on the night.

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 Quinoa, Cranberry & Chicken Salad
1 cup quinoa
2 cups water
½ cup dried cranberries
¼ cup raw pistachios, shelled
1 small red capsicum, finely chopped
2 spring onions, finely chopped
½ cup parsley, finely chopped
1 cup cucumber, finely diced
1 cooked chicken breast, cut into small cubes or thin strips.
Bring the quinoa and water to the boil then turn the heat down to low. With lid on, cook the quinoa until soft and there is no moisture left. Cool then add all the other ingredients and mix well lasts for about 2 to 3 days.
Delicious served with Spicy Orange Dressing see recipe below.
This salad is great for BBQs, picnics or lunchboxes.
Spicy orange dressing
1 ½ tbsp orange juice I use freshly squeezed orange juice.
½ tbsp fresh lemon juice
2 ½ tbsp extra-virgin olive oil
1 garlic clove, crushed
Rock salt to taste
Crack pepper.
In a jar with lid on, shake all ingredients together until well combined. Pour over salad and toss.  Enjoy with the Quinoa & Cranberry Chicken Salad. 

Leigh Mac Ritchie and Manal after City 2 Surf

Winter training - How we've benefited from training outdoors
Did you know that training outdoors in winter has so many more benefits than hibernating indoors?  Now that we've hit the end of the freezing season, let's have a look at what we've gained.
Firstly, we've burned more calories. Our bodies have to work harder to warm us up. Our metabolism increases and the body burns more calories and fat to produce energy for our workout.
Your heart, lungs and circulatory system also have to work harder, therefore strengthening, resulting in an increase in your endurance performance.
Exercise elevates your mood and makes you happier BUT exercising outdoors can further help mood elevation by exposing the body to sunlight and fresh air, increasing your body's manufacturing of vitamin D.. directly relating to fighting SAD (Seasonal Affective Disorder) and keeping your mind sharp and focused.
The cold air stimulates the parasympathetic system (the fight or flight reaction and the relax and renew reaction) These endorphins can trigger the release of dopamine and serotonin - neurotransmitters that ease depression by keeping us happy and feeling good.
Training is fun and ideas are limitless!! Push ups on icy grass may be challenging but also empowering!
So let's congratulate ourselves for making it through another cold, wet winter and also feel great about all the benefits that have come with it.


Client Profile - Tiziana

"Over the years I've tried many different approaches to exercise and to be completely honest most of the time I dreaded my training.  The difference in training with Manal, is that I've never once turned up to training and thought "oh I don't want to be here". I always know that when I get there she will somehow make it enjoyable and before I know it 60 minutes is over!! I always have such a good time. I also love coming to training because of the regulars. The familiar faces are there all the time and we have formed a really strong bond that actually helps and motivates me to train harder.  
When I first started I thought to myself, "okay I've paid so I will see the 20 classes through but then I'm never coming back" and by the 6th class I was already thinking about renewing my membership, I was hooked!!! That's how quickly Manal turned me around. I now feel much fitter, have more energy and look forward to going to my classes every week. I have added one personal training session to my week, so I am now training 4 times per week!! I am so happy as I can see more changes. thank you!! I have not felt this way in a long time." - Tiziana

Thank you for your story Tiziana!!  You are so much fun to have around and lift everyone's spirits every session. You have brought a new element of fun to the week and we love having you train with us - Manal xxx
Copyright © 2017, Manal Garcia Fitness, All rights reserved.

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