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date
Dear name
What a year! I will start by saying a big thankyou to each of you for choosing SSF for your training.
The final achievement for many of you, would be the outcome of your weight loss from the SSF Biggest Loser Challenge 2011, during the last 8 weeks. We wrapped up our BIGGEST LOSER CHALLENGE with an early, 90 minute, Saturday morning session. It was great to see so many of you get out of bed and down to the gym to participate!!! There has been some awesome weight loss and a lot learnt on our 8 week journey. In total we lost as a group over 180kg. The final results are as follows…..
1st Brooke (clubbell) start weight 75.3 now 60.8 loss of 14.5kg = 19.26%
2nd Kara (bench press) start weight 72.9 now 59.3 loss of 13.6kg = 18.66%
3rd Penny (bosu) start weight 81 now 69.7 loss of 11.3kg = 13.95%
Other great results were…..
Nicole 6.8kg Nicky 7kg Daniel 8.4kg Bernie 7.9kg Big H 8.4kg
Well done to all!!!! |
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Congratulations girls…….Looking good
I would like to wish you all safe and Merry Christmas and look forward to a fun and fit 2012.
Go Hard – Get Fit
Matt |
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Christmas Party/Presentation
Plenty of action at the SSF Christmas Party/Presentation on Saturday! Thanks to everyone who came along. We had a bucking bull this year that gave us plenty of entertainment. I would like to thank the Kennett-Smiths for there generous donation of the bull hire for the party.
We had a little bet for the night with 4 rounds of bull riding. The winner of the night went to Daniel who took the cash with a awesome display.
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We will get the live bulls out next year !!!!! Well done Daniel son.
We had a lovely spit roast with plenty of salads and other foods to compliment. Deserts where also beautiful which I would like to thank Brooke for her efforts and Robbie for making the biggest mud cake ever. Thanks guys. After that I guess things started to get a little messy as they do when a little alcohol is drunk. It was a successful afternoon/night as the last guests left at 4am. Wow… what a night!!!!
The yearly awards that were handed out went to the following…..
SSF Fitness Champion 2011 Brooke Allan
SSF Group Fitness Champion 2011 Robbie Green
SSF PT client 2011 Kelly Harris
SSF Fitness Fanatic 2011 Kara Kennett-Smith
Again, well done to all of the above. |
SSF Biggest Loser Challenge 2011
Full results of the biggest loser challenge.
| Name |
Start Weight |
Week
1 |
Week
2 |
Week
3 |
Week
4 |
Week
5 |
Week
6 |
Week
7 |
End
Weight |
| Treadmill |
106.8 |
106
0.75% |
106
0.75% |
105.1
1.59% |
106.6
0.19% |
104.7
1.97% |
104.7
1.97% |
106.7
0.09% |
106.5 (-0.3)
0.28% |
| Rower |
131.4 |
129.1
1.75% |
127.8
2.74% |
128.4
2.28% |
127.3
5.28% |
125.9
4.19% |
126.5
3.73% |
125.2
4.72% |
124.6 (-6.8)
5.18% |
| Spin Bike |
91 |
91
0% |
91.1
+0.11% |
91.1
+0.11% |
91.1
+0.11% |
91.1
+0.11% |
91.1
+0.11% |
91.1
+0.11% |
|
| Cross Trainer |
76.1 |
76
0.13% |
75.6
0.66% |
74.8
1.71% |
76.1
0% |
76.1
0% |
76
0.13% |
76
0.13% |
74.9(-1.2)
1.58% |
| Cable Machine |
83.1 |
84.1
+1.2% |
82.7
0.48 |
82.5
0.72% |
82.4
0.84% |
82.3
0.96% |
81.3
2.17% |
80.9
2.65% |
79(-4.1)
4.93% |
| Squat Rack |
80.4 |
80.4
0% |
79.2
1.49% |
79
1.74% |
79
1.74% |
78.4
2.49% |
79
1.74% |
79
1.74% |
77(-3.4)
4.23% |
| Bosu |
81 |
80
1.23% |
79.2
2.22% |
77.9
3.83% |
76.7
5.31% |
76.2
5.93% |
77.7
4.07% |
74.1
8.52% |
69.7(-11.3)
W13.95% |
| Weight Sled |
90.1 |
90.3
+0.22% |
90.3
+0.22% |
87.9
2.44% |
87.9
2.44% |
87.9
2.44% |
87.9
2.44% |
87.9
2.44% |
87.9(-2.2)
2.44% |
| Kettlebell |
84.1 |
84.7
+0.71% |
84.7
+0.71% |
84.1
0% |
84
0.12% |
84
0.12% |
84
0.12% |
84
0.12% |
84(-0.1)
0.12% |
| TRX |
74.3 |
72.3
2.69% |
72.1
2.96% |
71.3
4.04% |
69.6
6.33% |
69
7.13% |
67.9
8.61% |
67.8
8.75% |
67.3 (-7)
9.42% |
| Green Bands |
70.9t |
70.9
0% |
71
+0.14% |
70.5
0.56% |
70.5
0.56% |
70.1
1.13% |
68.5
3.39% |
68.7
3.1% |
68.2(-2.7)
3.81% |
| Massage Oil |
59.3 |
59.3
0% |
59.3
0% |
59.3
0% |
59.3
0% |
59.3
0% |
59.3
0% |
75.4
4.56% |
75.4(-3.6)
4.56% |
| Dumbbell |
101 |
100.8
0.2% |
100.3
0.69% |
98.8
2.18% |
97.5
3.47% |
98
2.97% |
97.8
3.17% |
96.7
4.26% |
95.6(-5.4)
5.35% |
| Barbell |
111.8 |
111.1
0.63% |
111.1
0.63% |
111.1
0.63% |
111.1
0.63% |
111.1
0.63% |
111.1
0.63% |
111.1
0.63% |
|
| XLR8 Bag |
105.9 |
105.8
0.09% |
106.7
+0.76% |
104.8
1.04% |
106
+0.09% |
104.8
1.04% |
104.8
1.04% |
104.8
1.04% |
104(-1.9)
1.79% |
| Step Deck |
117 |
116.7
0.26% |
117.8
+0.68% |
116.3
0.6% |
115
1.71 |
115.8
1.03% |
115.2
1.54% |
116.2
0.68% |
113.8 (-3.2)
2.74% |
| Swiss Ball |
86.1 |
85.8
0.35% |
85.8
0.35% |
85.8
0.35% |
85.8
0.35% |
85.8
0.35% |
85.8
0.35% |
85.8
0.35% |
82 (-4.1)
4.76% |
| Uppercut |
100.4 |
98.7
1.69% |
97
3.39% |
96.4
3.98% |
96.4
3.98% |
96.4
3.98% |
96.4
3.98% |
96.4
3.98% |
96.4 (-4)
3.98% |
| Bodyrip |
67.7 |
67.7
0% |
67.7
0% |
67.7
0% |
67.7
0% |
67.7
0% |
67.7
0% |
67.7
0% |
|
| Resistance Band |
61.3 |
61.3
0% |
60.4
1.47% |
60.4
1.47% |
60.4
1.47% |
60.4
1.47% |
60.4
1.47% |
60.4
1.47% |
60.4 (-0.9)
1.47% |
| H.Rate |
84.3 |
84.3
0% |
84.3
0% |
84.3
0% |
84.3
0% |
84.3
0% |
84.3
0% |
84.3
0% |
|
| Name |
Start Weight |
Week
1 |
Week
2 |
Week
3 |
Week
4 |
Week
5 |
Week
6 |
Week
7 |
End
Weight |
| Club bell |
75.3 |
71.7
4.78% |
70
7.04% |
68.9
8.5% |
67.9
9.83% |
66.3
11.95% |
65.5
13.01% |
64.3
14.61% |
60.8(-14.5)
19.26% |
| Focus Mitts |
85 |
81.5
4.12% |
81
4.71% |
79.6
6.35% |
79.8
6.12% |
77.9
8.35% |
77.9
8.35% |
76.4
10.12% |
76.6 (-8.4)
9.88% |
| Kick Shield |
77.2 |
76.3
1.17% |
75.3
2.46% |
76.1
1.42% |
75.8
1.81% |
74.9
2.98% |
74.8
3.11% |
74.3
3.76% |
74.3 (-2.9)
3.76% |
| Med Ball |
89.3 |
89.3
0% |
89
0.34% |
89
0.34% |
89
0.34% |
90
+0.78% |
87.8
1.68% |
87.8
1.68% |
87.8(-1.5)
1.68% |
| Skipping Rope |
94.9 |
94.9
0% |
93.4
1.58% |
91.4
3.69% |
91.5
3.58% |
91.5
3.58% |
91.5
3.58% |
91.2
3.9% |
91.2 (-3.7)
3.9% |
| Boxing Gloves |
96.3 |
93.2
3.22% |
90.5
6.02% |
89.6
6.96% |
89.4
7.17% |
89.4
7.17% |
88.4
8.2% |
88.4
8.2% |
88.4 (-7.9)
8.2% |
| Incline Bench |
116.6 |
112.5
3.52% |
110.8
4.97% |
110.8
4.97% |
110.8
4.97% |
110.8
4.97% |
110.8
4.97% |
110.8
4.97% |
110.8(-5.8)
4.97% |
| Weight Vest |
74.5 |
73.2
1.74% |
73.3
1.61% |
72.9
3.32% |
73.3
1.61% |
72.6
2.55% |
73.3
1.61% |
73.3
1.61% |
71.6 (-2.9)
3.87% |
| Burpees |
117.8 |
117.8
0% |
117.8
0% |
117.8
0% |
117.8
0% |
117.8
0% |
117.8
0% |
117.8
0% |
|
| Mountain Climbers |
104.4 |
103.5
0.86% |
103
1.34% |
102.6
1.72% |
103.9
0.48% |
103.9
0.48% |
103.9
0.48% |
103.9
0.48% |
103.9(-0.5)
0.48% |
| Pushups |
92.8 |
93.2
+0.43% |
91.8
1.08% |
92.3
0.54% |
92
0.86% |
92
0.86% |
92
0.86% |
92
0.86% |
92(-0.8)
0.86% |
| Situps |
70 |
69.4
0.86% |
69.3
1% |
67.7
3.2% |
68.4
2.29% |
68.4
2.29% |
67.6
3.43% |
67.6
3.43% |
67.6(-2.4)
3.43% |
| Bench Press |
72.9 |
69.3
4.94% |
67.7
7.13% |
66.1
9.33% |
65.1
10.7% |
65.1
10.7% |
63.5
12.89% |
62.5
14.27% |
59.3 (-13.6)
18.66% |
| Squats |
82.1 |
82.1
0% |
82.1
0% |
78.8
4.02% |
80.9
1.46% |
80.9
1.46% |
78.4
4.51% |
77.9
5.12% |
77.1 (-5)
6.09% |
| Chin ups |
139.4 |
139.4
0% |
137.3
1.51% |
137.3
1.51% |
135.3
2.94% |
134.3
3.66% |
133.5
4.23% |
131
6.03% |
131(-8.4)
6.03% |
| Star Jumps |
68.6 |
68.6
0% |
68.6
0% |
67.5
1.6% |
66.9
2.48% |
66.9
2.48% |
67.7
1.31% |
67.7
1.31% |
67.7(-0.9)
1.31% |
| Plank |
75 |
74.8
0.27% |
74.7
0.8% |
74.4
0.8% |
73.4
2.13% |
72
4.0% |
72.1
3.87% |
71.2
5.07% |
70.4 (-4.6)
6.13% |
| Backfist |
74.2 |
74.2
0% |
74.2
0% |
74.2
0% |
74.2
0% |
74.2
0% |
74.2
0% |
74.2
0% |
|
| High |
100.4 |
100.4
0% |
97.5
2.89% |
97.5
2.89% |
97.5
2.89% |
97.3
3.09% |
97.3
3.09% |
97
3.39% |
97(-3.4)
3.39% |
| Knees |
|
|
|
|
|
|
|
|
|
| Go Hard |
78.7 |
78.7
0% |
78.2
0.64% |
78.2
0.64% |
79.8
+2.05% |
79.8
+2.05% |
79.8
+2.05% |
78.5
0.25% |
78.2 (-0.5)
0.64% |
| Massage |
79.3 |
79.3
0% |
79.3
0% |
77.9
1.77% |
77.5
2.27% |
76.8
3.15% |
76
4.16% |
76
4.16% |
75.3 (-4)
5.84% |
Christmas Closing dates 22/12/11 to 16/1/12
The last class of the year will be 6.30pm class on Thursday the 22/12/11
and first day back will be Monday 16th January. |
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Christmas Gift Ideas
Christmas Vouchers / Gifts
| If you are stuck not knowing what to buy for your family or friends maybe consider a workout voucher from Silver Star Fitness.
A few options are:
1) 5 Group sessions for $75
2) 11 Group sessions for $150
3) A 1 on 1 personal training session for $65 for 1 hour
4) Massage voucher $50 - $65
How about a set of boxing gloves and wraps. If you box on a regular basis it is a good idea to have your own gloves. This way they fit correctly and you have maximum support. They will fit straight into your Santa Stocking. Heaps of other fitness equipment available on the website www.silverstarfitness.com.au/store/ |
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Group Sessions – Current Timetable
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Massage
SPECIAL RATE – if you hold an SSF prepaid session card, you are entitled to the special discounted massage rate of $50 (saving $15.00). This ONGOING SPECIAL RATE is our way of saying THANK YOU for your loyalty to SSF.
Massage is a very important part of your training. It helps with muscle repair and injury prevention.
Take advantage of this great saving!!! Matt is taking regular bookings and will try to arrange a time that best suits you both.
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EVENT - RESULTS
*** SYDNEY TO WOLLONGONG BIKE RIDE – 6 NOVEMBER 2011
We had a good group of us head into the city to ride the Sydney to the Gong ride. This group consisted of Frank, Pete H, Pete V, Graham, Mick S and myself. With 10,000 riders making there way down it goes without saying it was a busy ride. All of us had put in some practice for the ride with our group riding most Sunday mornings up the Northern road. With no official times ( as it is a charity ride) we all finished in good time. Well done boys.
*** MUD RUN – 3 DECEMBER 2011
Only a couple of weeks ago Frank (again) and Brooke had a shot at the 6km Mud run at Horsley Park. Both said it was fun and muddy. Results as follows.
Frank 40.14 overall 242/4932 and age cat. 5/99
Brooke 52.37 overall 1129/4932 and cat. 149/937
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Congratulations
A few weeks ago Brad Frankum headed across to Japan with his Karate instructor Karl Ayliffe to upgrade there belts. This was a great opportunity for Brad to see how Karate is conducted in Japan with some very experienced locals. With some very intense training, Brad was successful in upgrading his belt to now 2nd dan. Well done Brad.
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We are now on Facebook and Twitter!
We have taken the leap into Facebook and Twitter please join us, we are only new to this so any help will be appreciated- send us a Tweet or write on our wall.
If you have any ideas for what you would like to see on our pages let us know.
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