Geelong's Gym

It’s that time of the year where there’s a lot of conversation about New Year’s Resolutions… and yep, I’m with you- what’s the point, you never keep them!

Or so I thought!

A personal training client of mine told me her New Year’s Resolution and it is very different from the usual run of the mill promises you make to yourself.

She plans to look up more in 2012. That’s it! Look up more.

Hmm, if this is what you look like sitting at your desk... maybe it's time you looked up more too!

Her work involves a head down position and her body is wearing the bad posture with a high degree of pain and dysfunction. She exercises regularly but it’s not enough to undo the hours she spends with her eyes lowered. Did you know that your head weighs 5.5kg and for every centimetre forward your head moves, it increases the weight of your head by 1.8kg? And unfortunately, most people’s heads migrate a lot more than that-often up to 7.5cm forward and that means you’re carrying around a 19kg head. Your poor neck and back having to fight against the unrelenting force of gravity!!!

By simply lifting your head, you can de-stress your spinal structures enormously.  Try it now, lift your head to look straight ahead and notice how you promote a lengthened back, your abs work more, you look taller and I bet your shoulders aren’t as hunched.  Ever suffered pain between your shoulder blades or back of neck pain? Look up more frequently and you’ll feel the difference.

The other reason she gave me was that by looking down, she feels she misses things… opportunities! In fact she said by keeping her head down, she avoids so many things. Obviously it was a coping strategy at some point in her life but now she’s missing too many good things.

I wonder how many behavioural patterns we still use, even though we no longer need them.

Look up! You might be able to finally outgrow behaviours you don’t need.

I think I’ll give this a go and keep my eyes up, my chin up and give my body a break and see what life has to offer. HAPPY NEW YEAR!!!

I have been fortunate to attend the 2011 Australian Sports Medicine Conference in Fremantle this past week.

The latest research on many sporting topics was presented by not only Australia’s leading orthopaedic surgeons, strength and conditioning coaches of elite sporting teams, the gurus of fitness and physiotherapists that know bodies inside and out, but also by international experts in their specialty field.

It was challenging for me to follow everything all the time, but what a buzz to be hearing the new advancements in training, injury rehabilitation and discoveries in sports science.

What struck me most though, was the detail, correctness and cross-referencing of the various studies of research that had to take place before it could be deemed acceptable and given the stamp of approval.  A lot of theories are put out there, but do not hold up to the rigorous testing or don’t quite add up. A lot of ideas sound great but really don’t have any backing.

It got me thinking about why we do some of the things we do in the gym. A lot of information we use is now being overtaken by new advancements that have been clinically researched and tested. The way to perform an exercise may have evolved from the way your dad did it, maybe even from when your older brother did it. Maybe not.  But I feel we need to check our knowledge and be sure that what we are doing comes with the best advice. We need to make sure we’re not just handing down advice that is no longer applicable.

It reminds me of a story I heard when I was learning basic fitness at Fitness Instructors school 18 years ago.

Why do we do what we do?

A young woman wanted to roast a piece of beef and she asked her mother the best way to do it.  Her mother said that it always works best if you cut one end off the meat before cooking it.  The young woman asked why and the mother responded, “Because that’s what my mother taught me”. Wanting more information, the young woman went to her grandmother and asked the same question.  She also responded, “That’s what my mother taught me.”  Luckily, the great grandmother was still alive so the young woman asked her why she cut the end off the piece of beef before roasting it. She replied, “That was the only way to fit it in my little oven”.

As leaders in fitness, we owe it to our members to make sure that they are being advised in the most informed manner with current, up-to-date information.

Enthusiasm is contagious!

Winter and Taylor in conjunction with Geelong’s Gym and Claridge Naturopathics recently participated in an 8 week Biggest Improver challenge.

Winter and Taylor participants hard at work!

Participants were split into three teams of mixed ability and from different work areas at Winter and Taylor.  Interestingly, some of the participants had not even met some of their fellow work mates!  So it was a great opportunity to get to know each other and build closer relationship within the wider team.

Through weekly individual challenges, weekly group challenges, and improvements made over the eight weeks, participants were scored and given rankings.  We’re delighted to announce the winners are as follows;

THE BIGGEST IMPROVER – Graeme Ruby

Most Consistent Male – Anthony Hopkins

Most Consistent Female – Meagan Anderton

Highest Point Scoring Team – THE A-TEAM (Trainer – Annie)

All of these winners came from the same team.  All of the winners exercised closely together and their enthusiasm fueled their efforts.

So grab some friends, get excited, and get exercising.

What do your Stars say about your workout?  Find out here with our fun Astrology Workout…

Your Workout Week Ahead:

Make sure you get out there and really push yourself!

Aires

The skies are jam-packed with lots of astro action this week.  You’re front and centre for all the best things on offer so push yourself to the limit and don’t hold back on the heart beats.

Taurus

This week really could be the week for you to hit some new PB’s… you just have to believe you can do it!  You are truly amazing and you have awesome stars backing you. Go for broke!

Gemini

Relentless demands on your time are no excuse for not finding time to indulge yourself…  just make sure you balance the chocolate and eating pleasures with a good serve of exercise.

Cancer

Whilst work demands are increasing, make sure your mood is positive and the work is satisfying.  Same goes for your exercise regime.  Maybe it’s time to mix it up a little if it’s boring you.

Leo

It’s time to step out of your usual exercise routine and stand up for what you want to achieve.  Enlist some help from a personal trainer and start a new, fabulous training sequence today.

Virgo

All is going along so smoothly so make sure you get value for money from your membership.  Don’t derail your workouts by having a ‘blowout’ and falling off the tracks.

Libra

You are a Libran who has been working too hard so take some time out to look after yourself.  Your body needs to unwind a little so remember to stretch well after each exercise session.  Maybe some Yoga or Pilates is an option.

Scorpio

Go easy on the people you love. You could start to feel overdriven and given to anger more easily than usual. It’s time to de-stress and get into the exercise zone and lift your endorphin levels. Some good intensity cardio would do the trick.

Sagittarius

Let’s hope you’re in the mood for friendship… perhaps even romance?  Smile and engage with people you see at the gym, someone is looking into your eyes. Be creative with your workouts as that someone is watching.

Capricorn

You’re in an intense work cycle and home life is intense too. Your stars strongly advise to cut yourself some slack and have fun at the gym.  Try a new class that you’ve been eyeing off for a while or throw in those new weights exercises you’ve been thinking about.

Aquarius

Your stars are telling you to get advice from the exercise experts if you want clear direction and motivation. Get your family involved in your plans and results will follow. Listen carefully.

Pisces

You are starting to get on a roll with exercise and you can expect the best results if you don’t get silly with eating and over-indulging before the hard work is done. Input versus output.  Keep a clear picture of your nutritional balance.

How do you work on a junk cluttered work bench or kitchen bench?  Not very well!

Imagine if you could “spray and wipe” the brain?  Imagine if you could pack up, re-sort, throw out and put away all the junk you have cluttered in your head.

There is nothing like a clean work bench or kitchen bench when you’re starting out on a project or meal – you can be so much more productive and work without intrusion.

Give your brain a jolly good clean out before you do your workout!

Guess what? The same applies when you’re exercising.  Before your next workout, try clearing some space in your head that you can work in.

Put stuff aside that you can pick up again later, if you must, so you have uncluttered workout space.

Then you can really concentrate on your workout and what you’re going to achieve.  Work through what you’re going to do (which exercises) and then visualise your fatigue point and how you’re going to react to it.

Trust me, an uncluttered head will result in a much more thought out, and therefore productive, workout!

Oh No... how did the number get that high?!!!

How do you cope with that moment when you realise you’ve gained more kilos than you ever thought you would?

Do you take one of the following approaches?

1. You can ignore it – The I Couldn’t Care Less Approach.
2. You can hide it – The Cover Up Approach.
3. You can blame others – The Deflection Approach.
4. You can blame circumstances – The Excuse Approach.

Or, you can admit to it, fix it and learn from it – accepting any appropriate consequences like an adult.

What is this called?  The Responsible Approach!!!

Which approach do you take?  Sometimes it can be hard to take that first step towards addressing the problem… but at Geelong’s Gym we’re here to support, encourage and guide you on your weight loss journey.  So don’t waste any more time – take that step now!

…especially when it comes to weight loss.

Do you get caught up in talking about what you want to do, how you’re going to achieve it?

There are just so many excuses we can find not to exercise...

Do you write those words down, look at them several times, promise to action them but never quite get started?  Maybe you lose the paper they’re written on.

Here’s your training tip for today… Fill in the gap.

“I want to ………………………”

Now count how many letters are in that statement.  Go on… start counting.

How many letters did you come up with? 

Write ‘minutes’ after the number.

Now get up and start moving for that number of minutes.  Go walking, lawn mowing, to the gym… just be active for the minutes in your statement.

See, you’ve started on your way to your goal.  Great work!

We have the miracle treatment for Obesity!!!

We can help you on your weight loss journey!

Forget fat zapping, lipo-sucking treatments.

Geelong’s Gym is home to the Obesity Clinic. 

All results are clinically and scientifically backed by years of medical research.

We have the answer you have been looking for…

The MOVEMENT CURE!

Pop into Geelong’s Gym for your very own action plan and start tackling your weight problem today.  Our friendly staff are here to help you with every step of your journey.

Feel like you’re stuck in a rut?

Maybe you need to look at your diet… your mental diet.

According to Sports Psychologist, Mike Martin, your daily mental diet should include ingredients of courage, fear and creativity.

So, have the courage to try something new, even if you may not be very good at it!

Fear of failure can be great stimuli and you may have to be creative and think laterally about how to accomplish the task, how to go about it in a different manner.

You may be surprised or perhaps humoured by your efforts. 

It has to be better than the rut you’re in.

As a Personal Trainer, believe me, every excuse you can possibly come up with… I’ve heard before.  You’d be surprised at how good people are at talking themselves out of positive behaviour… literally!! 

Check out this Nike YouTube clip.  I bet your excuses are there, because as you can see, there’s no excuse that hasn’t been used before!

Ok… so you’ve decided you need to make some changes in your life.  You’ve upped the effort on exercise and you’re trying to be a bit more sensible with your diet.  You’ve set goals and time frames.  It all sounds great until you open your mouth!

I can’t. 

I want to but…. 

I would if….

STOP BEING SO NEGATIVE.  Stop speaking what you can’t have or can’t do.

TAKE OWNERSHIP OF YOUR CHOICES.  Stop blaming someone else or the circumstances for why you can or can’t do something.  Instead, try speaking only positive words and making the statement yours.

For example: 

Out for coffee with a friend who wants a piece of chocolate cake and wants you to have a piece too so they don’t feel guilty.

You respond, “I can’t, I’m trying to be good.”

Friend- “Go on, one little piece won’t hurt you!”

You- “I would but my trainer would kill me if they found out.”

Friend- “Well how about we share a piece…go on…”

You-“Oh alright…but only a little bit.”

And now the damage is done, you’ve undermined you goal, feel crappy that you gave into temptation so easily and the cake wasn’t even that good.

Imagine this:

Out for coffee with a friend who wants a piece of chocolate cake and wants you to have a piece too so they don’t feel guilty.

You respond, “No thanks.  I’m choosing to eat healthy stuff.”

Friend- “Go on, one little piece won’t hurt you!”

You- “No thanks. It’s not what I want to do.”

Friend- sits quietly sulking wondering why you’ve changed so much????

Choose your language carefully and take a moment to stop and listen to yourself.  What message are you really giving around the choices you’ve made?

And you know what, no more excuses… Just Do It!!! 

This says it all really!