Geelong’s Gym

As Valentines Day is just around the corner it leads me to think about love and the impact it can have on your health and fitness.

Did you know that Scientists consider love to be a drug that is good for your heart and your brain?

That’s right.  There’s more to love than soppy doe eyes and syrupy poetry.  So let’s look a bit more closely at this concept of love…

Love is more than just the quiet moments...

The first spark of attraction comes from the brain, which releases a neuro-transmitter chemical called dopamine.  From this there’s a chain reaction that leads to the heart pounding three times faster than normal.  This extra gush of blood makes its way to the cheeks and sexual organs.

This sudden blood diversion causes your stomach to feel a bit empty, thus creating the feeling of butterflies in the stomach and causing your hands and legs to get a diminished supply of blood which results in the palms getting cold and a slight shiver setting in.  Sound familiar?

And of course, love tends to lead to sexual activity!  Making love is actually good aerobic exercise which improves the circulation and can do wonders for the heart.  So love, in its round about way, does in fact lead to improved fitness.

But let’s not forget the added benefit of weight loss!  Intercourse can actually burn around 200 calories in just a few minutes.

Then there are the added health benefits… when making love the body releases endorphins, which can help lessen chronic back pain, arthritis and migraines.  On top of that, there has been some research to suggest frequent love making can boost levels of important immune cells which can help fights colds and other infections.

So this Valentines Day, spare a moment for just how lucky you are to be in love and what a blessing that person beside you is.  And if you’re not in love, maybe this will inspire you to keep a look out for that special someone, because they could be just around the corner.

Did you know that stretching your body properly can give you better health and performance?

It’s true.  Most people have a huge misconception when it comes to stretching.  Some people don’t do it at all, while others do a couple of token stretches and figure they’re set.  But what if you could virtually eliminate the muscle pain after a workout?  Just by stretching?

It’s true!  And we can also eliminate the pain on your wallet.  Buy the Stretching Handbook and you’ll receive a 100% money back guarantee!  That’s right.  If you’re a member at Geelong’s Gym we’ll take the cost of the book off your membership payments.  If you’re not a member, we’ll take the cost of the book off off your new membership when you sign up.  All you need to do is bring in your proof of purchase.  But back to the stretching…

A regular stretching program can lengthen your muscles and make your daily activities so much easier.  Just think, no more easing yourself down, centimetre by centimetre, onto the couch after that run you went for or that step class.

Stretching is something anyone of any age can do and the best thing is, you can do it while watching the TV, working on the computer or getting ready for bed.

A good stretch before your exercise will do wonders for your workout!

Here are just a few of the incredible benefits you’ll receive from regular stretching:

• Reducing muscle tension
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased blood circulation
• Increased energy levels

And if you really want to know about a full range of stretches for every part of your body, complete with step by step photos to walk you through each stretch, then I cannot recommend highly enough The Stretching Handbook.

Do you want to take your fitness and weight loss to the next level, but don’t want to spend any longer in the gym than you already do?

Thought so.  Well, here’s your answer.  High Intensity Interval Training (HIIT).

By throwing out your old mindsets that the longer you run, bike etc the fitter and leaner you’ll get, you can burn calories like never before, lose more fat and improve your cardiovascular fitness AND spend LESS time in the gym doing cardio.

With High Intensity Interval Training you'll watch that weight just melt away.

That’s not to say that HIIT is easy, because it’s not.  It’s actually pretty demanding on your body because let’s face it, you don’t get results without working hard.

Basically what it involes is short bursts of maximum intensity exercise interspersed with low to moderate intensity exercise.

How does it work so well?

• HIIT conditions and trains both your anaerobic and aerobic energy systems.
• HIIT increases the amount of calories you burn after your exercise session because it increases the length of time it takes your body to recover after each session.
• HIIT causes matabolic adaptions that allow you to use more fat as fuel.
• HIIT can limit muscle loss which can occur during traditional weight loss.

The key with HIIT is to use MAXIMUM effort in your high intensity intervals, not just a higher heart rate.  Give it your all and watch your fat just melt away!

If you need some help with changing over to a HIIT method in your workouts, check out our Personal Trainers at Geelong’s Gym.  They are all very experienced in the HIIT method and more than willing to help you take your fitness and weight loss to that next level.

I bet that got your attention and I’m willing to bet that right now most of you think I’ve lost my mind.  But hear me out.

Arnold Schwarzenegger

Arnold Schwarzenegger is famously quoted (admittedly back in the 1970s) as saying that he found exercise more exciting and fun than sex!  I’ll leave that decision up to you, but there are certainly some great ways to make exercise more fun…

• Change your mindset – when we were children we didn’t exercise, we played.  So stop thinking about your exercise routine as hard work and start thinking about it as play.  Sound impossible?  It’s not.  There are some great, fun ways to exercise that actually do feel like play.  For example, try a Body Jam class, which combines dance with exercise, and tell me you didn’t have the time of your life when you came out of the class.
• Try a Mind Body Spirit class – imagine ridding yourself of the stresses of your day, relaxing your body so completely that you feel like you’re floating on a cloud and letting your mind drift to a place with no cares, worries or responsibilities.
• Workout with a friend – you can catch up on your day, have a good chat and exercise at the same time!

I’m sure that you can come up with some other fun ways to exercise.  Why not make it your goal in 2010 to exercise more and have fun doing it?!

If you’d like to have a good laugh about some hilarious exercise moments, click here.

Continuing on from our last post, let’s look at some other ways that the Twelve Days of Christmas can remind us of some gifts we can give our bodies.

On the seventh day of Christmas my true love gave to me seven swans a-swimming…

Did you know that the swan is considered to be the Bird of Light?  Light reminds me of the sun and the importance of Vitamin D to a healthy body and the maintenance of strong bones, musces and teeth.  Our bodies only store enough Vitamin D to last between 30 and 60 days, so it’s really important that we get outside (being sun smart of course) throughout the year.

On the eighth day of Christmas my true love gave to me eight maids a-milking…

I’m sure you know where I’m going to go with this one.  Diets rich in milk and milk products help build and maintain bone mass throughout the life cycle.  This is especially important during childhood and adolescense when bone mass is being built.  And for those who are approaching the older years, strong bone mass may help reduce the risk of osteoporosis.  This doesn’t have to be full cream milk either, low-fat or fat free options are just as good for your bone mass. 

On the ninth day of Christmas my true love gave to me nine ladies dancing…

Nine Ladies Dacing

Many people when they think of dancing immediately think of ballet and girls in tutus.  But believe me, that’s not all dance is about these days.  There are many different forms of dance, most of which provide a fantastic way of staying fit and healthy, while still having fun.  If you don’t believe me, come along and try a Geelong’s Gym Body Jam class and discover the amazing workout that a variety of dance genres will give you.  Trust me, you’ll break a sweat and have fun doing it!

On the tenth day of Christmas my true love gave to me ten lords a-leaping…

Have you ever watched kids jumping and leaping around on a trampoline?  It looks so easy but it’s actually a great form of exercise.  Jumping with a jump rope is a fantastic way to increase your heart rate and get your blood pumping.  Or take a leaf out of the kids’ book and get on a trampoline.  Ten minutes of jumping is the equivilent of 30 minutes of running!  Yes, you did read that right!  So is anyone adding a trampoline to the Christmas list?

On the eleventh day of Christmas my true love gave to me eleven pipers piping…

Did you know that the Scots used to carry bagpipes into battle with them?  In fact, there is strong evidence to suggest that bagpipes were present at the great Battle of Bannockburn back in the 14th century.  I can imagine that the pipers came together just before the battle started and played played a rousing, stirring rendition of songs such as Scotland the Brave.  I’m sure that there was nothing more motivating or inspiring to propel them into fierce battle.  If you need that extra bit of motivation when you’re working out, try loading some strong songs with a good beat onto your ipod and see what a difference it makes.

On the twelfth day of Christmas my true love gave to me twelve drummers drumming…

In many cultures drums are a symbol of power and if you’ve ever been at a concert where the drummer has done a solo I’m sure you would agree with that, because you can feel every beat reverberate through your body.  If you’re struggling with your workouts, put some music on with a strong drum beat in it, listen for a moment and let the power of the drumming flow through your body.  Then let that power come out in your workout, let it motivate you to push harder and stronger than you ever have before.  Remember, having a good workout is 90% about having the right mindset.  If you’re thinking power, then you’ll produce power!

As we rapidly approach Christmas, have a good break but don’t forget to take care of the health and well-being of your body – you’ll have a better Christmas for it. 

All the team at Geelong’s Gym would like to wish you a safe, happy and healthy Christmas and New Year.

Unless you’re the Christmas Grinch I’m sure you’ve heard the popular Christmas song, The Twelve Days of Christmas.

In the lead up to Christmas I thought we’d have a look at the 12 gifts in this song and how they can be a gift to the health and well-being of your body (or not as the case may be!).

Christmas - a time for joy and laughter

On the first day of Christmas my true love gave to me a partridge in a pear tree…

Did you know that according to Greek legend the first partridge appeared when Daedalus threw his nephew, Perdix off the roof in a fit of jealous rage?  Now I’m not advocating that you add nephew tossing into your fitness repertoire, but something you may not know about partridges is that they are seed eaters?  If you want to increase your metabolism and keep your brain alert, try snacking on seeds, such as pumpkin seeds and sunflower seeds, in between meals.

On the second day of Christmas my true love gave to me two turtle doves…

Turtle doves symbolise love and deep friendship.  During this Christmas season, take the time to show those you care about how much they mean to you.  Sometimes the end of the year and the lead up to Christmas can be stressful and the ones who usually bear the brunt of your stress are those you love the most.  I’m sure you’ll have a much happier and healthier Christmas if you show a little extra love to your friends and family.  And if you’re really struggling to get rid of that stress, come along to a Yoga Class at Geelong’s Gym and watch it just melt away.  I’m sure your family will thank you for it!

On the third day of Christmas my true love gave to me three french hens…

Did you know that french hens are actually a variety of chicken in France?  Chicken is a low fat protein and is, in fact, one of the best sources of protein.  However, if you suffer from heart disease or high cholesterol then chicken is something you should try to avoid or at least eat very little of – chicken has a considerable amount of cholesterol, almost as much as red meat.  So check with your doctor before you indulge in a whole lot of roast chicken on Christmas day!

On the fourth day of Christmas my true love gave to me four calling birds…

Here’s an interesting fact for you… in the original version of the song the calling birds are actually “collie” birds, a variety of black bird in England.  Does anyone remember the song Sing A Song Of Sixpence where the black birds were served as a meat pie?  Now it’s difficult to find many health benefits in pie, since it’s loaded with buttery pastry and many other things we shouldn’t be eating.  But let’s face it, Christmas is a time when we should be able to loosen up a little and if necessary open the top button of our pants to create a little more room.  Let yourself indulge a little, because you can always work it off in the gym in the New Year.  Afterall, that’s what New Year resolutions are all about!

On the fifth day of Christmas my true love gave to me five golden rings…

I bet you’re wondering how I’m going to turn gold rings into a health benefit, right?  Well aside from the weekly massages you could probably demand if you gave  your true love a gorgeous ring, there are actually some health benefits to wearing rings, or copper ones at least.  Copper has been used to promote health since ancient times, although the greatest benefit it has is through ingesting small amounts as recommended by a doctor.  However, there are many people who swear by wearing copper jewellery to target specific areas and alleviate things like arthritis.

On the sixth day of Christmas my true love gave to me six geese a-laying…

Once again we’re back to food, which I guess isn’t that surprising considering so much of Christmas revolves around eating!  Goose eggs are highly sought after, especially since they’re much larger than your ordinary chicken egg.  But I’m sorry to say that goose eggs are incredibly high in cholesterol and so for the greater good of your body, I recommend staying away from these.

Tune in next blog post for the remaining six days of Christmas.

I’ve been training to participate in the Walking Home project for Homelessness – 189km walk from Warrnambool to Geelong. A group of us are walking this distance over 5 days, camping out at the regional towns along the way. I’ve had to give every spare minute to building these walking kms…conditioning shins, hips and feet. No extra running coming into Touch season this year – it’s just walk, walk, walk. I go to watch my husband play cricket and I walk around and around the oval, first one direction, then the other. I walked for 5 hours on Saturday and clocked up 30kms. I’ve also been able to keep the weights going and I’m getting strong.

Well the crunch time came – my reality check! My first run at Touch!

WOW!!!!! I could go and go and go when everyone else had stopped. I really felt like the Ever-ready Bunny off the battery commercial. My endurance base has grown phenomenally and I was able to bounce the short, sharp running off that.

I have never been in such good shape coming into a Touch season. Aerobically fit and muscle strong. Who would have thought that walking in between seasons could do that?

Did you know that training with friends can heighten your tolerance for pain, allowing you to potentially train longer and harder?

Why is this so?

Well, according to The Economist, when endorphins are released into our brain they make us feel good and more endorphins are released into our brain when we train with someone else.

Two friends training together have a chat in between sets

Dr Cohen from Oxford University conducted a test to prove this. She got 12 members of Oxford’s heavyweight rowing squad to row on machines in four 45 minute sessions over two weeks.

In two of the sessions they rowed in complete isolation. In the other two sessions they rowed in groups of six, perfectly synchronized. After each session their endorphin levels were tested.

Dr Cohen discovered that the rowers’ pain thresholds were significantly higher following group sessions.

So the next time you head off to the gym to do some exercise, how about taking a friend along with you. You might just find that you’ll have a more rewarding workout, that is more effective but also easier, and that you’ll get fitter and healthier faster than if you continue to train alone.

According to this new study, Rocky Balboa may have endured less pain and done even better if he’d trained with a friend!

To give it a go, quote BAF101 to Reception to bring a friend along for FREE to your next workout.

As a member of Geelong’s Gym, you know that consistency is the key to getting results. Dr Marc Dussault’s concept of the 1 Percent Improvement Doctrine is simple and straight-forward to understand and apply when you KNOW what to do. 1 Percent Improvement is NOT about doing something, but IMPROVING it 1 percent at a time. For example, if you are at work and you’re sitting down for 5 or 6 hours at your desk, a 1 Percent Improvement could be to…

Get up and stretch every hour – even if its’ only for 1 minute. It will revitalise your muscles and invigorate you to work better – BUT and there’s always a BUT… You actually have to do the stretching otherwise you THINK about 1 Percent Improvement, but unless you DO IT, you won’t get the result…

Not sure how to stretch? Guess what? We’ve made it easy for you to learn how to stretch safely without pulling any muscles with the Stretching Handbook.

Get your copy now and get started today by learning stretches you can do at work THIS WEEK.

I know this sounds simple because it is.

You know how hard it was to come to the the gym the first time… and the second and third time…

In fact I am sure you’ll agree it took about 3 weeks for you to really feel GOOD about it and then start to LOOK FORWARD to coming in…

That’s called creating a positive habit and even a positive addiction.

It all starts with 1 Percent…

I’d love to hear YOUR 1 PERCENT IMPROVEMENT HEALTH AND FITNESS IDEAS.

Post a comment to this blog post and I’ll share them with everyone!

Have you ever thought that Yoga was only for the free-loving, away with the fairies,

incense-burning hippies who wish they were still in the seventies, umming their way through life?

Are you dubious about the health and fitness benefits of Yoga?

I’d like to challenge you to try a Yoga class and I’m positive that you will have changed your mind by the end of it.

How can I be so sure?

Well, Yoga has benefits for both the mind and the body. In fact, the ancient Indian practice combines physical exercise with particular focus on breathing techniques, concentration, relaxation and meditation.

In the class you will move every part of your body, sometimes lying on your back or stomach, and at other times sitting or standing, torso twisting, back arching and inverting.

Not only does this give you a full body workout but you will be able to boast of greater elasticity, flexibility and strength. And that’s not all… many people say Yoga causes them to be calmer, with better posture and concentration levels.

Wow! Sounds pretty good, doesn’t it. How about putting your hesitations aside, and give a Yoga Fit class a try so you can experience the benefits for yourself.  We have a number of different classes at different times during the week – check out our timetable to see which time suits you best.