going on in community trench’s the gym?...fitness weight loss challenge were initiated at the...

2
With the Christmas season well and truly over the gym has seen a large number of new (and old) faces return. Daylight Savings has caused a little controversy, however that has not deterred our dedicated 6am circuit members with good participation in all our early morning classes. Ladies are continuing to push themselves and their trainers to the edge with their enthusiasm! The evening circuits have enjoyed a great start to the year with the use of the extra daylight to enhance their outdoor exercise routines. The Tuesday night Marketforce circuit is continuing in the gym again this year. Our corporate clients will be pushed to their limits and beyond this year with classes including The Jacobs Ladder Circuit, Outdoor Circuits, Pump & Spin Classes and many other arduous physical regimes! The Building Bones Program has kicked off well with plenty of familiar faces trickling back in after the Chrissy break! The themes we have introduced throughout these first 2 months have been Agility, Medicine Ball, Stretch & Flexibility, and the much dreaded Cardio! It’s great to see everyone enjoying themselves whilst working hard! Up & Coming... TRENCH CHALLENGE! Challenge yourself or challenge your trainer! The 10 event challenge consists of: 1. Press ups in 60secs 2. Sit ups to a cadence 3. Squat thrusts in 60secs 4. AFL kicks 5. Throw down the stumps 6. 1000m rowing challenge 7. 4km walk/run 8. 6km cycle 9. Bongo board balance (how long can you stay on?) 10. Core stability (Ab bridge hold) Take part in 8 of your best events and you’ll be in the running to win a pair of Birkenstocks kindly donated by Mike Edminston from B Store for Birkenstock. The challenge has already begun and will finish the 27th April. So, sign up now in the gym and test yourself! TRENCH HEALTH AND FITNESS ISSUE 2 MARCH 2007 Profile Editor’s Talk Helping to Prevent Youth Suicide, Depression and Self Harm Life is like a bicycle ride... You work hard, pushing yourself to the maximum to get over those steep hills. At times, you convince yourself you won’t make it but you keep on going. And just when you think you can’t try anymore – you reach the top. And you find yourself sailing down, with the wind in your hair and a smile on your face. Ride for Youth began in 2003 when a small group of social bike riders from the Perth business community decided to combine their resources and raise funds for Youth Focus and assist in the prevention of youth suicide, depression and deliberate self-harm. Knowing that each and every teenage suicide affects hundreds of people; families, friends, neighbours and school friends, the riders felt this issue was a concern the whole community needed to address. The riders participating are mostly social bike riders from the business community in Perth who ride to keep fit. Generally, they are professionals, most of them parents, who care about the ever increasing issues in their society. Knowing that each and every teenage suicide affects hundreds of people – families, friends, neighbours, school mates – they feel that this is definitely a concern the whole community need to share. Since its inception the event has grown considerably and in March 2007, 40 riders (ten teams of four) will test their endurance in a 710km ride over five days from Albany to Perth. The Hawaiian Ride for Youth 2007 will travel through the towns of Albany, Walpole, Denmark, Pemberton, Margaret River, Busselton, Bunbury, Pinjarra and Mandurah visiting schools along the way to raise awareness of youth suicide and depression and deliberate self-harm. With a new record of $515,000 being raised last year, riders are working extremely hard to match it for the 2006 Ride. Funds raised from the 2007 Ride will go toward providing: Family counselling in the metropolitan area Youth counselling in the northern suburbs within the school system Youth counselling in the northern suburbs of Wanneroo/ Joondalup and Clarkson Youth counselling in the southern suburbs Youth counselling in Bunbury, Collie, Australind, Capel and Harvey Funding for the Mentor Program Peer Support Research This is the fifth Ride and expectations are high as many of the riders have shown their strength and endurance from the success of the previous Rides, allowing them to nurture and guide a few first time debutants. With the ride fast approaching March 27th – March 31st, riders have been training extremely hard with coach, Peter Trench, pushing them to the limit and making sure everyone is fit and ready for an adventure of fun, frivolity, fundraising and a few aches and pain. Every cent raised goes towards the 500 young people and their families that need help and support each year through Youth Focus. Please help support these extraordinary men and women and sponsor them to raise money towards further prevention of youth suicide, depression and deliberate self harm for young people aged between 12 – 18 years of age in the Western Australian Community. If you would like to know more about Ride for Youth or Youth Focus Programs, please phone Youth Focus on (08) 9361 4222, email [email protected] or visit their website www.youthfocus.com.au. You can donate online by downloading a sponsorship form. Add Peter Trench as the rider and Equigold as the team and then fax back to Youth Focus on 93614299. Thank you in advance. Peter Trench’s Community Involvement TRENCH’S From the 17 Lemnos Street Shenton Park WA 6008 T (08) 9382 2663 F (08) 6380 2825 E [email protected] W www.trenchhealth.com.au What’s Been Going On In The Gym? Due to many challenging and exciting events during the summer months Trench Health and Fitness swim, run and bike squads have been extremely popular. Squad members have been training hard for the Ocean Swim Series Events including the cancelled Rottnest Channel Swim, triathlon events including the Busselton Half Ironman in May and for their own personal fitness goals. Peter Trench (former Australian Representative in Triathlon) has even pulled on the togs, dusted off the bike and pulled on the running shoes and is in training for the Half Ironman Triathlon. Staff at Trench Health and Fitness have also been in training for team triathlons during the summer and have been enjoying the friendly competition that the sport provides. During the months of May, June, July and August squad coaching and training concentrates on skill development and aerobic conditioning in the disciplines of swimming, cycling, running and weights. This is the perfect time to start squad training in preparation for your first triathlon or swim, cycle or running event during the summer months. If you would like further information call Trench Health and Fitness and ask for Peter Trench. Trench Health and Fitness Squad Training. Trench Health and Fitness Welcome to the second edition of From the Trench’s. Many people that I speak with these days feel that the pace of life is like pushing the fast forward button with work, family and social commitments being the prime reasons. More often than not personal health and fitness is the missing ingredient that will assist you to slowing the fast forward pace. How? – Taking time to exercise the body and mind gives you the time to think about and sweat out the stresses that we feel in our day to day life. As little as thirty minutes a day of exercise will re energise you physically and mentally and assist you to either maintain or improve your health. Improved health will allow you to tackle the pace of life with extra vigour and improved concentration. Regular exercise allows me to deal with the day to day challenges of work, family and social commitments. Trench Health and Fitness have great staff that have the motivation and experience to deliver tried and proven personal and workplace health and lifestyle services. I hope you enjoy the second edition of From the Trench’s. Peter Trench Managing Director Another three months have passed since our last edition and so much has happened in such a short space of time. With Christmas and the New Year over, we can now concentrate on the year ahead and look forward to all we have planned at Trench Health and Fitness. Within the company my position has changed, having left the mining sector to turn to Perth Corporate Health. The Perth based position is very similar to the mine site in which I was working, although instead of helping truck drivers and drillers it’ll be train, bus drivers and transit officers at the Public Transport Authority that will be getting fit and healthy. Trench Health and Fitness would like to welcome Tim Darch as a new member to our team. Tim will be managing the LionOre Health and Lifestyle program and flying to Thunderbox and Lake Johnston on a regular basis. Welcome to the Trench Health and Fitness Team Tim! Nutritional seminars have recently been re-introduced at Hawaiian Property Group. Facilitated by a qualified dietitian, employees received accurate and informative advice on healthy eating and practical assistance with regards to preparing meals at home. Each session included an interactive presentation on the fundamentals of healthy eating and a practical component where participants prepare and enjoy a selection of easy and nutritious dishes which reinforce healthy eating messages. Stress management seminars will also be introduced over April for Hawaiian Property Group. The seminars will be a combination of presentations, practical workshops and advice sheets. The last 30mins of the seminar will be dedicated to a stretch and relaxation class, teaching participants simple breathing techniques followed by gentle stretches to invigorate the body. So, enjoy the year ahead and read on to see what Trench Health and Fitness will be up to in 2007! Motivation is what gets you started. Habit is what keeps you going. Tania Fernandes

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Page 1: Going On In Community TRENCH’S The Gym?...Fitness Weight Loss Challenge were initiated at the start of this year. Three weeks into the Weight Loss Challenge some individuals had

With the Christmas season well and truly over the gym has seen a large number of new (and old) faces return.

Daylight Savings has caused a little controversy, however that has not deterred our dedicated 6am circuit members with good participation in all our early morning classes.

Ladies are continuing to push themselves and their trainers to the edge with their enthusiasm! The evening circuits have enjoyed a great start to the year with the use of the extra daylight to enhance their outdoor exercise routines.

The Tuesday night Marketforce circuit is continuing in the gym again this year. Our corporate clients will be pushed to their limits and beyond this year with classes including The Jacobs Ladder Circuit, Outdoor Circuits, Pump & Spin Classes and many other arduous physical regimes!

The Building Bones Program has kicked off well with plenty of familiar faces trickling back in after the Chrissy break! The themes we have introduced throughout these first 2 months have been Agility, Medicine Ball, Stretch & Flexibility, and the much dreaded Cardio! It’s great to see everyone enjoying themselves whilst working hard!

Up & Coming...

TRENCH CHALLENGE!Challenge yourself or challenge your trainer! The 10 event challenge consists of:

1. Press ups in 60secs2. Sit ups to a cadence3. Squat thrusts in 60secs4. AFL kicks5. Throw down the stumps6. 1000m rowing challenge7. 4km walk/run8. 6km cycle9. Bongo board balance (how long can you stay on?)10. Core stability (Ab bridge hold)Take part in 8 of your best events and you’ll be in the running to win a pair of Birkenstocks kindly donated by Mike Edminston from B Store for Birkenstock.The challenge has already begun and will finish the 27th April. So, sign up now in the gym and test yourself!

TRENCH HEALTH AND FITNESS ISSUE 2 MARCH 2007

Profi le Editor’s Talk

Helping to Prevent Youth Suicide, Depression and Self HarmLife is like a bicycle ride...You work hard, pushing yourself to the maximum to get over those steep hills. At times, you convince yourself you won’t make it but you keep on going. And just when you think you can’t try anymore – you reach the top. And you find yourself sailing down, with the wind in your hair and a smile on your face. Ride for Youth began in 2003 when a small group of social bike riders from the Perth business community decided to combine their resources and raise funds for Youth Focus and assist in the prevention of youth suicide, depression and deliberate self-harm. Knowing that each and every teenage suicide affects hundreds of people; families, friends, neighbours and school friends, the riders felt this issue was a concern the whole community needed to address.The riders participating are mostly social bike riders from the business community in Perth who ride to keep fit. Generally, they are professionals, most of them parents, who care about the ever increasing issues in their society. Knowing that each and every teenage suicide affects hundreds of people – families, friends, neighbours, school mates – they feel that this is definitely a concern the whole community need to share. Since its inception the event has grown considerably and in March 2007, 40 riders (ten teams of four) will test their endurance in a 710km ride over five days from Albany to Perth. The Hawaiian Ride for Youth 2007 will travel through the towns of Albany, Walpole, Denmark, Pemberton, Margaret River, Busselton, Bunbury, Pinjarra and Mandurah visiting schools along the way to raise awareness of youth suicide and depression and deliberate self-harm.With a new record of $515,000 being raised last year, riders are working extremely hard to match it for the 2006 Ride. Funds raised from the 2007 Ride will go toward providing:• Family counselling in the metropolitan area • Youth counselling in the northern suburbs within the school system • Youth counselling in the northern suburbs of Wanneroo/ Joondalup and Clarkson • Youth counselling in the southern suburbs • Youth counselling in Bunbury, Collie, Australind, Capel and Harvey • Funding for the Mentor Program • Peer Support Research This is the fifth Ride and expectations are high as many of the riders have shown their strength and endurance from the success of the previous Rides, allowing them to nurture and guide a few first time debutants. With the ride fast approaching March 27th – March 31st, riders have been training extremely hard with coach, Peter Trench, pushing them to the limit and making sure everyone is fit and ready for an adventure of fun, frivolity, fundraising and a few aches and pain. Every cent raised goes towards the 500 young people and their families that need help and support each year through Youth Focus. Please help support these extraordinary men and women and sponsor them to raise money towards further prevention of youth suicide, depression and deliberate self harm for young people aged between 12 – 18 years of age in the Western Australian Community. If you would like to know more about Ride for Youth or Youth Focus Programs, please phone Youth Focus on (08) 9361 4222, email [email protected] or visit their website www.youthfocus.com.au.You can donate online by downloading a sponsorship form. Add Peter Trench as the rider and Equigold as the team and then fax back to Youth Focus on 93614299.

Thank you in advance.Peter

Trench’s Community Involvement TRENCH’S

From the

17 Lemnos Street Shenton Park WA 6008T (08) 9382 2663F (08) 6380 2825E [email protected] W www.trenchhealth.com.au

What’s Been Going On In The Gym?

Due to many challenging and exciting events during the summer months Trench Health and Fitness swim, run and bike squads have been extremely popular.

Squad members have been training hard for the Ocean Swim Series Events including the cancelled Rottnest Channel Swim, triathlon events including the Busselton Half Ironman in May and for their own personal fitness goals.

Peter Trench (former Australian Representative in Triathlon) has even pulled on the togs, dusted off the bike and pulled on the running shoes and is in training for the Half Ironman Triathlon.

Staff at Trench Health and Fitness have also been in training for team triathlons during the summer and have been enjoying the friendly competition that the sport provides.

During the months of May, June, July and August squad coaching and training concentrates on skill development and aerobic conditioning in the disciplines of swimming, cycling, running and weights. This is the perfect time to start squad training in preparation for your first triathlon or swim, cycle or running event during the summer months.

If you would like further information call Trench Health and Fitness and ask for

Peter Trench.

Trench Health and Fitness Squad Training.

Trench Health and Fitness

Welcome to the second edition of From the Trench’s.

Many people that I speak with these days feel that the pace of life is like pushing the fast forward button with work, family and social commitments being the prime reasons. More often than not personal health and fitness is the missing ingredient that will assist you to slowing the fast forward pace.

How? – Taking time to exercise the body and mind gives you the time to think about and sweat out the stresses that we feel in our day to day life. As little as thirty minutes a day of exercise will re energise you physically and mentally and assist you to either maintain or improve your health. Improved health will allow you to tackle the pace of life with extra vigour and improved concentration.

Regular exercise allows me to deal with the day to day challenges of work, family and social commitments.

Trench Health and Fitness have great staff that have the motivation and experience to deliver tried and proven personal and workplace health and lifestyle services.

I hope you enjoy the second edition of From the Trench’s.

Peter TrenchManaging Director

Another three months have passed since our last edition and so much has happened in such a short space of time. With Christmas and the New Year over, we can now concentrate on the year ahead and look forward to all we have planned at Trench Health and Fitness.

Within the company my position has changed, having left the mining sector to turn to Perth Corporate Health. The Perth based position is very similar to the mine site in which I was working, although instead of helping truck drivers and drillers it’ll be train, bus drivers and transit officers at the Public Transport Authority that will be getting fit and healthy.

Trench Health and Fitness would like to welcome Tim Darch as a new member to our team. Tim will be managing the LionOre Health and Lifestyle program and flying to Thunderbox and Lake Johnston on a regular basis. Welcome to the Trench Health and Fitness Team Tim!

Nutritional seminars have recently been re-introduced at Hawaiian Property Group. Facilitated by a qualified dietitian, employees received accurate and informative advice on healthy eating and practical assistance with regards to preparing meals at home. Each session included an interactive presentation on the fundamentals of healthy eating and a practical component where participants prepare and enjoy a selection of easy and nutritious dishes which reinforce healthy eating messages.

Stress management seminars will also be introduced over April for Hawaiian Property Group. The seminars will be a combination of presentations, practical workshops and advice sheets. The last 30mins of the seminar will be dedicated to a stretch and relaxation class, teaching participants simple breathing techniques followed by gentle stretches to invigorate the body.

So, enjoy the year ahead and read on to see what Trench Health and Fitness will be up to in 2007!

M o t i v a t i o n is what gets

you started. Habit is what keeps you going.

Tania Fernandes

Page 2: Going On In Community TRENCH’S The Gym?...Fitness Weight Loss Challenge were initiated at the start of this year. Three weeks into the Weight Loss Challenge some individuals had

A health expo is an organized event, held in the workplace, with the aim to promote a variety of health services and healthy concepts in a short time frame. Trench Health and Fitness recently organized a mini health expo for Hawaiian Property Group, with a focus on alternative healthy lifestyles and improving overall health. The expo introduced the staff from Hawaiian to Naturopathy, Iridology, Reflexology, Thai Chi, Massage Therapy, Physiotherapy, Fitness and much more. The health expo showcased a variety of information on the before mentioned services, including free health assessments and health advice from qualified health professionals.

If you would like further information on how a health expo can be organized for your workforce, please contact Chris Weber on 9382 2663.

WA remote mine sites have been alive with activity in recent months. Coordinators from Trench Health and Fitness have implemented numerous new programmes and events for site residents.

At Cataby an aquathon, lawn bowls night and The Trench Health and Fitness Weight Loss Challenge were initiated at the start of this year. Three weeks into the Weight Loss Challenge some individuals had already achieved excellent results with weight loss in the vicinity of 4-6kg.

Packsaddle Village hosted an ‘Australia vs. Rest of the World’ cricket match on Australia Day. In accordance with national celebrations, Australia was victorious in this friendly competition.

Kangaroo Village honored Australia Day with a feast of Australian cuisine including kangaroo steaks, camel pie, barramundi and quandong pie. The dining room transformed into an outback setting, providing much ambience for the day. As the evening progressed a ‘West Oz vs. the Rest’ cricket match was enjoyed by all.

Mount Keith supported the ‘Movember’ charity campaign in an aid to raise money and awareness for prostate and testicle cancer as well as men’s depression. Much of the male population sported moustaches throughout the month for this worthy cause. The site was incredibly successful in this endeavor raising just under $8000 over the month, with a staggering $5000 of this total raised

by one of the contractor’s onsite, by challenging an employee to shave off his lifelong grown moustache. Throughout the duration of the last 12 months Mt Keith Operations have raised over $20,000 for charity, a fantastic achievement.

Congratulations to Sean and Lisa (Trench Health and Fitness Coordinators) for their contributions to the community at Mt. Keith.

Interactive social sports and activities have been a

key focus at Marillana Village. Marillana have competed frequently in inter-village indoor cricket games against nearby Yandi JSE construction camp. Marillana have been victorious on two out of the three matches played so far. A tennis doubles tournament is in operation at Marillana on a weekly basis.

The majority of sites are currently engaging in a ‘Race around Australia’ event. Race around Australia is a Health Promotion run by Trench Health & Fitness to help promote exercise and participation both at work and at home. The aim of the event is to walk, run, swim, row, play sport or participate in circuit classes to work your way around Australia. Participants can compete as a team or individually, with spot prizes given throughout the event.

Furthermore an “Energise” stress management package was instigated at a large number of mine sites in the initial part of the year. Energise is a 12 week program designed to improve the health, fitness and wellbeing of those undertaking the course. It targets 6 key areas that impact on how energetic we feel on a daily basis. It is designed to help reduce the causes of stress and to treat and reduce the symptoms through lifestyle changes rather than medication.

Weight Loss – A Simplifi ed ApproachWith the large amount of media hype around specifi c diets and eating regimes the idea of losing weight can become more of a burden than a reality. The simplifi ed way to lose weight is to make small healthy changes to your eating and exercise habits, and make these a permanent part of your lifestyle.

The basic equation for weight maintenance is ENERGY INTAKE = ENERGY OUTPUT.If your goal is to lose weight then your ENERGY OUTPUT needs to be > ENERGY INPUT.That is, you need to increase the amount of exercise, or decrease the amount of food.

Here are some simple changes you can make to your eating habits:• Avoid yoyo diets (many people who need

to lose weight try crash dieting, which is a short-term solution that will increase your body fat levels in the long term. Continual cycles of dieting, weight loss and weight gain are called ‘yoyo’ diets.)

• Eat a wide variety of foods from all food groups. Try to eat foods from the following food groups – bread and cereals, vegetables, fruit, milk and dairy, and meat, fi sh and legumes.

• Have six small meals and snacks (healthy) a day rather than three large meals a day.

• Reduce your intake of foods that are high in fat, sugar and salt. Generally these foods are kilojoule dense. Make soft drinks and lollies an occasional extra, especially for children.

• Try to balance extra food with extra exercise. You should only have extra foods after you have had a good variety from the healthier food groups.

• Cut down alcohol consumption. If this seems diffi cult start with two alcohol free days per week. Gradually increase to three, four or fi ve. You will see results in weight loss, increased energy, increased clarity, better concentration and overall a more positive attitude.

• Try to eat more fresh food and less processed foods.

• Avoid using food as a comfort. Explore other healthy ways to cope with stress, anger and tension. Exercise is a great option for combating these feelings and situations.

• Try to stop eating once you have had enough. If you continue to eat, particularly foods high in fat, the extra kilojoules will be stored as fat.

(Better Health Channel website, www.betterhealth.vic.gov.au)

The Minesite Lowdown

CHOCOLATE BROWNIESMakes 16 squaresOven Temp 180C3/4 cup plain flour1/2 tsp baking powder1/2 cup cocoa powder1 cup caster sugar1/2 cup low fat vanilla yoghurt2 eggs1 tsp vanilla essence1 1/2 tblsp vegatable oil1. Sift together flour, baking powder and cocoa

powder in a bowl. Add sugar, yoghurt, eggs, vanilla essence and oil and mix to combine.

2. Spoon batter into a 20cm square tin lined with non stick baking papoer and bake for 25-30min. Allow brownies to cool in tin before turning out and cutting into squares.

Tip: These are also great as mint muffins – good lunch box filler.

Energy 500kj (per brownie)Carbohydrate 21gFat 3g(Taste of Fitness, Helen O’Connor and Donna Hay, 1993)

EASTER TREAT

The Annual Leinster Swimming Carnival was held on Wednesday 7th February 2007. Participants converged at the Leinster pool from the surrounding minesites at Laverton, Cosmos and Thunderbox.

To encourage participation the night included a combination of traditional swimming events and novelty events.

After a great night of fun and fitness the Cosmos team was named as the overall winners at the Carnival. Congratulations to all who participated in the great event and to those who were involved in the organization of the night.

Leinster Swimming Carnival – 7th of February 2007

The year kicked off with desires to attain the elusive New Year resolution to lose weight, as participants from Lotterywest, the Department of Sport & Recreation, PKF Chartered Accountants & Business Advisors, Peter Stannard Homes, Marketforce, MGI Bridge Partners and Irdi Legal signed themselves up for the ever popular, annual Trench Health & Fitness Weight Loss Challenge.

The aim of the challenge is to achieve long term fat loss whilst encouraging short term success through healthy eating patterns and exercise prescription. Participants will be asked to make a commitment over this 12 week period in order to have a realistic chance of making noticeable changes in body weight and fitness levels. Health and Lifestyle Coordinator’s Renee and Leigh have been busy motivating the challenger’s by presenting on various health and exercise topics, scheduling specialist visits and monitoring participants

progress with regular one on one follow-up consultations.

With 6 weeks to go, the challenge promises to continue to be filled with many more activities and events as we encourage challengers to be diligent with their endeavors in achieving their weight loss goals. Best of Luck!

In February Trench Health and Fitness commenced the Public Transport Authorities (PTA) Health and Lifestyle Program with pathology testing and health assessments. The offer of a free healthy breakfast encouraged excellent participation in the assessments with over 150 PTA employees volunteering for the assessments.

The Department of Water will take its first step towards promoting health in the workplace when they commence their health and lifestyle program early April. Trench Health and Fitness look forward to assisting the PTA and Department of Water in creating a healthy workplace.

Corporate Health in Perth –What’s Been Happening?

Corporate Health Expos – A great way to introduce healthy options to the workforce.

Lawn bowls for Cataby staff

The Winners at Packsaddle

Inter-camp indoor cricket Marillana Vs Yandi JS

LionOre Thunderbox Team

Leinster Team

Fitness – if it comes in a bottle, everybody would have

a great body. – Cher

True enjoyment comes from

activity of the mind and exercise of the body, the two are united.- Alexander von Humboldt