Hi <<First Name>>
Wow, what a month! So much has happened since our last newsletter.
HUGE congratulations to Lia Siafalis-Tsiatosios who competed in the Australian Karate Federation National Championships in Hobart earlier this month. Lia placed third in the Masters category and qualified for the Karate Commonwealth Championships later in the year. It does seem that Lia may be too busy to attend as she is off to Japan in a few weeks to compete in the World Championships. Not bad after re-entering the sport only eighteen months ago after a ten year break.
Liu Zige (Lucy) is back on top after winning her 200m butterfly event at the FINA World Championships. Valeri has been working with Lucy and her coach Jin Wei since 2008. Lucy has overcome injury since her disappointing Olympic performance last year. We wish her the best of luck with the upcoming Chinese National Games.
It seems to be one competition after the other for me too. After a successful Nationals campaign I have been selected in the Australian team for the Commonwealth and Oceania Powerlifting Championships which are to be held in Auckland in December. However, there is no rest for the wicked; I am already in full training for the upcoming Masters Games in October.
Kind regards
Rikki
|
|
Results for You
Rachel Jarry, Australian Opals/Minnesota Lynx
I’ve always been aware that strength & conditioning is a part of succeeding in basketball but it wasn’t until I started working with Valeri that I realised just how important and advantageous it can be. I started working with Valeri in the lead up to the Olympics and his strength regime ensured I was in the best possible condition heading into selections. Being the youngest of the squad at the time it was important that I was able to compete physically with the older girls in the team. I was fortunate enough to make the Olympics, and heading to London was the greatest experience of my life. I definitely had a lot to thank Valeri for!
In early 2013 I signed with the Minnesota Lynx in the WNBA, which is considered the best league in the world. I had about two months to prepare for training camp, which is where I had to perform in order to make the final roster. I worked with Valeri almost daily in the lead up to this. His attention to detail has been unparalleled in my time in basketball. My strength increased quickly, in particular in my legs and core areas. That increase in strength helped me see dramatic improvements in my sprint times, agility and on court work. I came over to Minnesota in near perfect condition for basketball and that work paid off as I earned a roster spot and am currently competing over in the WNBA.
I cannot speak highly enough of Valeri; he has extensive knowledge in all aspects of strength & conditioning as well as advice on nutrition and recovery. I attribute a lot of my recent success to his hard work and attention to detail in the gym.
Click here to see how Valeri and Rikki's programs have worked for people just like you!
|
|
Fuel for You
Sweet Potato & Split Pea Soup
With this late winter blast, soup is back on the menu!
2 brown onions, finely diced
2 - 3 small red chillies (optional)
1 clove garlic, crushed (optional)
2 tsp ground ginger
2 tsp ground coriander
1 tsp ground cumin
400g tin tomatoes (chopped)
500g yellow split peas
500g sweet potato, roughly chopped
stock powder
olive or vegetable oil
plain yogurt
fresh coriander, chopped
Soak split peas in cold water for 3 hours (or overnight), drain and rinse.
Add a big "glug" of olive oil to a large saucepan and add onions along with fresh and ground spices, cook on medium heat until onion is transparent. Add tinned tomatoes and cook for a further 5 minutes. Add drained split peas, chopped sweet potato, stock powder and enough boiling water (or liquid stock) to double the height of the contents of the pot. Simmer, covered, for around 45min or until split peas are tender, check occasionally as more water may be required as the split peas cook and absorb liquid.
Once cooked, use a stick blender to blend half of the soup to make a creamier consistency. Serve sprinkled with a dollop of plain yogurt and chopped coriander.
|
|
Ask Rikki
It seems that the flu and cold season has hit many clients hard this year. So how do you decide whether you should rest or train through your sniffles?
As a general guideline I use the “neck rule”. If your symptoms are below the neck such as chest cold, bronchitis or aching body you will need to take time off training, while if you are suffering runny/blocked nose or sneezing you may still be able to train through.
If you do decide to train through your cold remember to listen to your body. It is not the time to push yourself harder and faster, take it easy and keep your heart rate at a moderate level. You might even take the opportunity to try out some lower intensity training options such as yoga or Pilates.
One dangerous misconception is that you should “sweat out” a fever. Elevating your core temperature further through exercise can put added strain on your heart and in some cases lead to irregular heartbeat. If you are suffering from fever and flu symptoms you need complete rest.
Lastly, remember sharing is not always caring! If you know you are contagious rest up and keep your germs to yourself ;)
|
|
Deal for You
We are always on the lookout for new clients just like you who are looking to improve their health and fitness. With the recent opening of our new studio in the Macedon Ranges we can now offer a variety of new session times.
Why not take us up on our FREE Smart Start offer valued at $100. This obligation free offer includes a health and lifestyle chat, SMART goal setting and trial training session. For more information or to get started just call Rikki on 0400 062 875 or email rikki@strengthforyou.com.au
P.S. As a token of our appreciation, all current clients who refer a friend will be rewarded with a $50 Coles/Myer voucher. |
|
