January News
Welcome to the New Year!! I always wonder what life has in store for us as we begin the next 12 months. I like to take some risks but also factor in some forward planning. For my clients we will embark on 3 Challenges this year, the first being The February Challenge. More info on this below. If you’d like to join us, simply join the Challenge page on Facebook and get ready for a fun month ahead!!
Our client of the month is Patrick. His story is below. He is always a constant source of interesting random, crazy, facts – so from next month a “Pat’s Facts” corner has been created. He’s bursting to share – so why not!!
Happy reading!
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 In this newsletter:
Check out our 2019 Timetable to find a group session that works for you or email manal@manalgarciafitness.com for more information on one-to-one or corporate training.
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Client of the month - Patrick
 How long have you been training with us?
Since March 2018, so almost a year. It feels shorter, but time flies when you're having fun! When I started I was hovering around the heaviest weight I had ever been, approximately 96 kilos. As of today I'm 83.3!
What do you enjoy about training? (eg fun , friendships, nights out etc)
I am fortunate to be able to train with Manal and two of my best friends (Hi Brad and Hans). Everyone gets along really well and the dynamic with our group is awesome. To date I have not left training with Manal without laughing at least once. I also like the way Manal approaches her clients in the sense of positive encouragement and taking note of results, it is quite rewarding to see and hear that all that hard work is paying off.
It's a great environment with a very casual vibe that makes the hard work you put in feel a bit easier and makes Thursday one of my favorite days of the week. What a way to start the day! :)
What exercises do you like / hate?
Pushups are my worst enemy. In the time I have been training nearly every exercise has become easier, or at the very least I have been able to do it LONGER. Pushups are a sweaty exception that I have yet to conquer.
My favorite exercise would have to be sit-up with medicine ball throw. I think because it is a compound move, but you get a tiny break when you lie down in between sit-ups.
Has it changed your body / mind / life and how?
In a sense, all of this exercise has become very inconvenient! I am already at the point where clothes are becoming too baggy, I'm waiting until I hit my target weight but it is looking like I'll have to buy new and smaller clothes.
Health wise though it's been a massive improvement in all areas, my mental and physical health have notably improved, I'm sleeping better at night and my confidence is up a lot. It's a good feeling to be able to look in the mirror and feel really good about yourself.
What are you planning for your fitness next year? EG goals (like more burpees, running faster / further etc)
My fitness goals for this year are twofold. I would like to be fit enough to get back into multi day hiking, where you are carrying a pack with your tent/food/etc for two or three days. I am also hoping to get down to a goal weight of about 75 - 76 kilos so that I look a little bit sharper.
 Your enthusiasm and determination are amazing Pat!! It's so great to see you change weekly and reap the rewards - Manal xx
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The February Challenge
So what is the February Challenge??
Throughout the year we take an occasional month to reboot. We take a close look at our diet, alcohol consumption, and exercise levels. I find February to be the most successful month as people are coming out of the festive season and craving a healthier start to the year. So hop over to my Challenge page and join.
We will be eating clean, ditching alcohol, ditching processed foods, eating whole foods, ditching refined sugar and following the exercise chart that is pinned to the top of the page.
In preparation...
1. Gradually cut down on your refined sugar intake day by day, not all at once.
2.Replace sugary treats with naturally sweet foods like fruits (Once you rewire your brain to get used to natural sugars, you won't miss refined sugar)
3.Stay away from processed foods. Steer clear of processed and packaged foods, and instead fill up with whole foods and drink plenty of water
Plenty more info and interaction with other members on the Challenge Page. Join here (and it's free)
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