Now Harry is under the guidence of Melbourne Victory Strength and conditioning coach
Adam Basil, who happens to be my brother and a integral part of the Basil Bodies training
system.

You may not no this but Adam also works very closely here with me behind the scences at
Basil Bodies on all our exercise programing that we apply to all our personal and group
training clients.

CLICK HERE and check out this article from the Hearald Sun on how he is getting Harry
back into shape to play football again.

Yours In Health,

Archie.

PS. If you want a full soloution and real results from your training program with a 100% money back guarantee call us today for your FREE Health and Fitness Consultation and we will show you a system that is fail proof.

1. Set Realistic Goals
Take your current fitness level into account before beginning a new spring workout routine. If you didn’t work out much during the winter, it’s important that you start out slowly as you get back in shape. Commit to exercising regularly and increase your intensity as your fitness level improves. If you try and push yourself too hard to begin with, its possible you will burn out quickly or even injure yourself.

2. Take Your Workout Outdoors
If you’ve spent the winter working out indoors, you may enjoy trying something new, or adapting your current workout to the outdoors. For example, if you normally walk or jog on a treadmill, try walking around a track, a park, or your neighborhood. If you’ve been working out on a stationary bike, you may enjoy riding a regular bike on a local bike trail. To make these workouts even more fun, invite your friends or family to join you.

3.Take Up a Sport
Try a new sport, or take up one you used to enjoy. Playing a sport can break up the monotony of your workout routine by providing a great workout, as well as fun and a connection with others. Tennis and golf are good outdoor workout options.

4. Spruce Up Your Home
Spring cleaning, gardening and home repair projects can all provide good workouts, while sprucing up your home. Dusting, vacuuming and cleaning windows can burn up to 200 calories an hour, while gardening and yard work can burn between 250 and 350 calories an hour, reports U.S. News and World Report.

5. Protect Your Skin
It’s easy to forget sunscreen when the weather’s mild, but your skin needs protection from ultraviolet (UV) rays year-round. Apply a sunscreen with an SPF of at least 15, to all exposed areas of your body when working out outdoors. Choose a waterproof variety to keep sunscreen from running when you begin to sweat.

6.Treat Seasonal Allergies
Outdoor workouts can bring on, or worsen seasonal allergies, because pollen and mold counts are high in spring. If you suffer from seasonal allergy symptoms, such as a runny nose or itchy, watery eyes, your doctor can recommend a treatment option, such as an antihistamine or decongestant. Many prescription and non-prescription options are available.

When the days are colder you need more warmth from your food and this is provided by these types of meals where everything is cooked in one pan so no nutrients are lost and warming spices are added to increase the metabolic rate and send heat round the body.

Now in these days of air conditioning and central heating and traveling by car from door we may need this less than in the past but the principles are the same. This is also not an excuse to throw all your summer healthy eating out of the window just because it’s cold outside. The same principles apply but just adapted to take advantage of all the seasonal vegetables available.

Good Winter Foods

Vegetables which are fantastic winter foods include:

* Sweet potatoes
* Pumpkin (always go for the orange varieties of both of these vegetables)
* Squashes
* Turnips
* Swedes
* Parsnips

All of these are high in Vitamins A and C which will help build the immune system and ward off illness. Garlic is another good vegetable to eat at this time of year as it has proven anti-viral and anti-fungal properties and could just help you stave off that cold.

For warming grains go for:

* Oats
* Quinoa
* Brown

Other grains are more cooling so if you are making or buying bread try not to make it the staple of your winter meals.

Other good ingredients include:

* Beans
* Black beans
* Lentils

Really any pulse will do. They have been called the “perfect health food” Low in fat, high in protein and complex carbohydrate and fibre, they also contain a range of vitamins and minerals and are low on the Glyceamic index, what more could you ask? They will add a welcome bulk to any soup, stew or vegetable side dish and are an excellent source of protein and Vitamin B for vegetarians and vegans. If you want to avoid some of the side effects of these high fibre foods cook them with fennel or cumin and make sure you follow the preparation instructions regarding soaking if they are dried.

It goes without saying that you should choose foods from good sources and organic when ever possible. Traces of chemicals found in non-organic foods often cannot be removed simply by washing and over time can build up in your body tissues to unacceptable levels.

Other system boosts

You may find that you are feeling a little down as the nights draw in. Do try to get outside, especially in the mornings as the sun comes up. Natural light will help your pineal gland to switch off it’s night- time melatonin production and act like a natural caffeine boost. Artificial light is not full frequency light and as such is not as powerful as sunlight at switching off the Pineal and this why you might feel more sleepy in the winter time.

If you are still not feeling 100% you might want to try a multi-vitamin and mineral supplement. Try to buy the best quality you can and make sure it is in the best form for your body to assimilate it. Generally fat soluble vitamins (ADE) are better in capsules and water soluble (BC) in tablets. And make sure you get a good cross section of minerals to help with this too.
Just because it is cold and you might feel more inclined toward hot drinks, don’t forget your body still needs at least 1.5 litres of water a day. If you find it too cold to drink chilled water, leave it to stand and drink it at room temperature. It is more rehydrating that way anyway as the body doesn’t have to expand energy heating it to body temperature. Or if you want a heated drink try a herbal tea instead of regular tea or coffee.

Things to avoid

Try to avoid eating too much dairy produce. In general these are mucous forming and won’t help if you are prone to colds or chesty coughs.

You can still get good quantities of calcium from:

* Tofu,
* Beans,
* Dark green vegetables (such as Kale, and Broccoli, the Purple variety in particular or by sprinkling some poppy seeds on your food)

Eat simple combinations. It may be tempting to stick as many things as you can into a stew but you are making it hard for your body to digest them all. It does give you chance to appreciate the flavours too.

Try to reduce your refined salt and caffeine intake. (If you must have salt try to find whole natural sea salt which is slightly grey.) This is good advice at any time of the year and even more so during the winter when your lymphatic, immune systems and Liver are busy trying to keep you healthy.
Following on from the last point try to avoid chemically altered or highly refined foods. These will have almost none of the nutrients that fresh foods have and could actually be more difficult for your body to deal with.

Try to avoid alcohol. It’s no accident that the word to describe feeling drunk is intoxicated! If you are eating well to build your immune system you risk undoing all your good work if you overindulge at the bar.

By Jane Regan MGPP, ITEC, LCIC, MIIR

http://www.worldwidehealth.com/health-article-Winter-Nutrition-For-You.html

This is a first in a series of videos for you called exercise of the week. (EOW)
Today we are starting with a great exercise for your whole body. Its called the Clean and Press. Try it and let me know how you go.

Here’s an example of a typical circuit we use for strength,conditioning and fast fat loss here at Basil Bodies Personal Training.

Joan Myers – Braun, 51yrs, Maternal Health Nurse, Pascoe Vale.

” I Have Enjoyed It Loads More Than The Other Boot Camps I Have Done, Which Were To Hardcore For My Fitness Level”
“After being fairly slack with my exercise for some time I was really looking to get back into the habit and wanted to to use boot camp as a way of pushing myself back into a routine. It has been fantastic and I really have enjoyed it, you and the other instructors have been wonderful and very encouraging”.
Many Thanks,

Angela Rutland, 29 yrs, Client Service Assistant, Coburg

With week 2 of boot camp is well and truly under way with another great turn out for the first 3 sessions of the week.
It was a bit of a wet start especially Tuesday evenings session when it was bucketing but we managed to do
most of the session indoors.

By now all the soreness from the first week of training should be starting to ease off a bit and that means this
week we are going to raise the tempo a bit. Week 1 was all about getting your bodies ready for the next few weeks
of boot camp.

Everybody is doing great and we can already notice that you are all pushing yourselves harder with each session. I encourage
you all to encourage and push each other as well. We want you guys to work as a team and to get the best out of yourselves
we need to support each other.

Eating Tip Of The Week!

Now that you have cut out all your extra’s like chocolate, biscuits, cakes and drinking nothing but water except for the occasional
tea or coffee you should be well and truly on your way to changing your eating habits. In week 2 we want you to start cutting out
processed carbohydrates such as bread, rice and all forms of pasta. Please note we are not telling you guys to cut out your
carbohydrates, but rather get them from natural sources like fruit, vegetables, chick peas etc… You should also be eating your
food in smaller portions between 5 -6 meals per day. This is to ensure that you keep your bodies metabolism working at it’s
highest rate and burning as much body fat as possible. Once you are at a weight that you are happy with you can start to introduce
some pasta, rice and bread back into your eating plan.

Don’t forget our referral competition for this month is who ever brings us the most referrals that join up will receive a Double Gold
Class Pass to the movies. So start telling your friends what a great time you are having at boot camp and get them to join. Also
a reminder that next week is bring your friend for free week.

You would have noticed that your welcome packs were provided by our friends at Workout World in Essendon, they are also offering
special discounts exclusive to Basil Bodies Boot Campers on any fitness equipment in their store. They are located at 299 Pascoe
Vale Rd Essendon. So if you are after any fitness equipment make sure you go and see them. Just tell them that you are a
Basil Bodies Boot Camper and Archie sent you.

You would have also seen a couple of gift vouchers in you welcome packs as well, one for a half leg wax and the other for a half
hour massage make sure you take advantage of those as soon as you can.

Lastly if you have a facebook account please search my name (Archie Basil) and request me as a friend.

Looking forward to seeing you all at boot camp during the week.

We hope you are enjoying your first week of Basil Bodies Boot Camp For Women! You have taken the first step towards a fitter and
healthier you!

We are fully committed to helping you achieve your health and fitness goals through our well planned and structured workout routines
that will keep you motivated, inspired and on track.

Our tip for this week would be to focus on keeping an eye on your eating habits. So try to cut out any extra snacks you might have like
chips, chocolate, ice cream, crackers etc. Try to drink mainly water but still enjoy a tea or coffee if you like. Keep your diet as clean,
fresh and natural as possible. Stay away from heavily processed foods that may have loads of hidden fat.

So far we have had a great turn out for our first week. So remember to secure your spot please pay for the next 3 weeks of Boot Camp by
the end of this week. In our 3rd week of Boot Camp we will be offering a “Bring a Friend For Free Week”. The person to refer the most
people who join up will receive a FREE DOUBLE GOLD CLASS MOVIE PASS. So start recruiting now!

As part of your Boot Camp Package you will receive a Welcome Pack and some Gift Vouchers that I’m sure you’ll love, and there will be a
few added surprises along the way.

We are looking forward to working with you all and having a great time at boot camp.