juggernautPT in Melbourne's Sunday Age - Girl Power Packs a Punch...

juggernautPT.com & our Melbourne Krav Maga classes are featured in todays Sunday Age (28 February 2010). Amid daily reports of Street Violence it's worth a read if you want to get fit & learn self defence...

http://www.theage.com.au/victoria/girl-power-packs-a-punch-at-female-fight-clubs-20100227-pa9d.html

To find out more about the self defense system we teach to keep you safe ...

http://www.juggernautpt.com/services/self-defence-commando-krav-maga.html

In your very first class you will learn & be able to apply 3 highly effective techniques

To give it a shot & get your Free Trial Pass This e-mail address is being protected from spambots. You need JavaScript enabled to view it now, very limited places available

This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Fresh Beetroot, Lamb & feta Salad

Ingredients:

500g small red onions, peeled

olive oil

500g baby beetroot scrubbed

pepper

beetroot leaves / rocket / baby spinach

100g feta/ goats cheese

lamb backstrap or lamb fillets - pan fried or for vego option chickpeas

Dressing:

1 tbsp seeded mustard

3 tbsp balsamic vinegar / white baslamic vinegar

5 tbsp olive oil

Method:

Preheat oven to 190 degrees. Cut onions into quarters place in baking tray with whole beetroots, brush with olive oil and roast for 25mins, or until caramalised. Use 2 trays rather than squash them in. If you haven't already pan fry the lamb to med rare. Trim beetroot stalks and save small leaves for the salad. Season with pepper and roast for 20minsor until the skins begin to caramalise. Mix the dressing ingredients in a bowl, add beetroot, onion and leaves then toss. Add pepper to taste.  Place warm sliced lamb over the salad and crumble the feta over the top.

To add extra lamb to bump up the protein. Serve with crusty bread to add carbs. Add fresh or canned (and rinced) chickpeas for vegetarians to add extra protein, fibre and carbs.

Lose the love handles workout

Lose the love handles workout

Exercise
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Trainer's comments:	Sets Reps Weight/ Resistance
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions.	Sets Reps Weight/ Resistance
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	Sets Reps Weight/ Resistance
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance
High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.	Sets Reps Weight/ Resistance
High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time.	Sets Reps Weight/ Resistance

Exercise
Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.	Sets Reps Weight/ Resistance
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.	Sets Reps Weight/ Resistance
Wide Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.	Sets Reps Weight/ Resistance
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.	Sets Reps Weight/ Resistance

Exercise
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance

I want You... to Volunteer as a Walk Organiser!

Interested in starting a FREE walking/run group in your area or at your workplace?
Help us get all of Melbourne moving! Being a jPT/ Heart Foundation volunteer Walk Organiser is fun and easy - you only need one other walker to start a group and it should only take 5 minutes on top of the time actually spent walking. You will also receive great support and resources (see below)

What are the responsibilities of a Walk Organiser?

• Get yourself a 2IC Walk Organiser to help you out with the walks
• Attend walks and welcome new walkers
• To be safe when walking and arrive for walks on time
• Help Promote your  Free walks/jogs (you will receive posters, flyers and other support)
• Keep your walking group and contact details up-to-date (so we can let new walkers know how to find out about your group)
• Submit monthly attendance logs (by email, fax or posted in reply paid envelopes)
• We are always happy to receive stories and photos of your juggernautPT/Heart Foundation walking group in action!  Simply email us your photos and be sure to attach  a photo consent form signed by all walkers who appear in the photo.

Sign me up
Becoming a volunteer Walk Organiser in six easy steps:

1. Contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
2. Organise an convenient time for an initial training session.
3. Read the Walk Organiser Handbook.
4. Complete the Walk Organiser registration process by completing the registration form and doctor’s letter (if required) and send it to us in a reply paid envelope.
5. Decide where and when the group will walk. You will find some great tips in the Walk Organiser Kit
6. Provide walkers with a Heart Foundation Walking Walker’s Kit, and encourage them to register online at www.heartfoundation.org.au/walking or return their completed registration form to the Walk Organiser.

What support will I receive from the Heart Foundation?
Our volunteer Walk Organisers are the reason Heart Foundation Walking has helped so many Australians stay active and take better care of their heart health - they are the glue that holds our walking groups together.

What support will I receive from juggernautPT?

We want to help as many people stay active and stay social no matter if they are in Melbourne or anywhere in Australia. Your support will include (but is not limited to);

• Special Access for Walk Organisers to our Full Range of Programs
• Your profile on our personnel page at juggernautpt.com
• Coverage in the jPT fortnightly newsletter
• This e-mail address is being protected from spambots. You need JavaScript enabled to view it handling enquiries (response time is 24 hours or less)
• Additional health and fitness information, resources and training.
• Access to you and your walkers jPT Social Nights/Events (generally held monthly)

As a juggernautPT/Heart Foundation volunteer Walk Organiser you will receive:

Walk Organiser training
A short training session about your role provided by juggernautPT.

HFW & juggernautPT Merchandise
All our Walk Organisers receive a free Heart Foundation Walking polo shirt, bucket hat and name tag as well as juggernautPT training shirt, hoodies and more! – it’s our way of saying thanks.

Walker Recognition Scheme
All Walk Organisers are able to join the Walker Recognition Scheme which includes certificates, vouchers for merchandise and a monthly prize draw for every active walker from the Heart Foundation.This is augmented with additional rewards for your walkers milestones including juggernautPT merchandise, inspirational and educational resources and special access to selected juggernautPT Programs.

Insurance Cover
All registered Walk Organisers are covered by the Heart Foundation’s Volunteer Insurance Policy (Personal Accident and Public Liability).