Geelong's Gym

Do you love your coffee but feel like everyone around you is pressuring you to give it up?  Don’t despair… coffee can actually be highly beneficial for more than just keeping you alert and functional!

Love that coffee!

Here are a few reasons why you need to keep drinking coffee:

1. Coffee can help you breathe better - researchers have discovered that a coffee before you workout can help reduce the severity of exercise induced asthma symptoms.  Drinking the equivalent of 2 cups of coffee about an hour before a workout was as effective as an inhaler at opening sufferers’ airways.
2. Coffee can help you get more out of your workout – yes, a dose of good old coffee between back-to-back workouts can keep you going longer, a study from the Journal of Applied Physiology reports.  Athletes who drank a caffeinated carbohydrate beverage after cycling had 66 percent more glycogen (an energy reserve) in their muscles than those who had a caffeine-free version.  Greater levels of glycogen help you go further and faster in your next workout.
3. Coffee can help prevent post-workout soreness – sick of your muscles giving you grief after every workout?  The University of Georgia in Athens discovered women who had the caffeine equivalent of two cups of coffee the day after stimulating their quadriceps (such as squats) felt 48% less leg pain within an hour.  Why? Caffeine can potentially block the body’s receptors for the pain-causing chemical adenosine.
4. Coffee can give your cardio session a boost - that’s right, there may just be a way to make those killer cardio sessions feel easier.  Women given the caffeine equivalent of about two cups of coffee an hour before cycling reported 40% less pain than those who went decaf.  Caffeine appears to block neurotransmitters that signal discomfort during exercise, researchers say.
5. Coffee provides fuel for your body – coffee may help you get more from your workout, a study from the University of Birmingham in England finds.  Cyclists using a caffeinated drink absorbed 23% more carbs – getting a bigger dose of fuel – than those who went decaf.  In fact, mixing caffeine and carbs packs greater benefits than either alone, scientists note.

There you have it folks… coffee can actually have a huge impact on your workouts and we all know that health and fitness go hand in hand.  So keep up the coffee!  (Just make sure you keep up the exercise too!)

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.

We would all like to wish you a Happy Easter.  We hope you enjoy the break and we even hope you enjoy a little delicious chocolate. 

But only a little, mind you.  Because too much chocolate… well, this picture says it all really, doesn’t it?

Thanks to Dr Marc Dussault from Exponential Programs for sharing this picture with us.

Have you ever given any thought to what motivates you to do the things you do?

Recently, I got sent a You Tube video on the science of what motivates us.  I’ve put it here for you to have a look at, because it’s an absolutely fascinating insight into what REALLY motivates us.  Check it out…

It’s something I’ve given a lot of thought to over the years, because obviously in the fitness industry what motivates people to exercise is pretty important.  What’s the bet you think the major motivators are weight loss, body image, health and fitness related?

While those are definitely factors in motivating someone to get into the gym and exercise, there’s actually something greater than that behind all those things… we are all motivated by having a PURPOSE in our lives… whether that be to lose a few kilos or to find a cure for cancer.

Take a look at your workplace for example.  I’m sure that you’re considerably more motivated on the days when you feel like you’re making a REAL contribution.

I have a number of core values in place here at Geelong’s Gym and one of those is Contribution.  Why?  Because I love to contribute to the individual lives around me and to the community at large.  That desire to contribute also motivates me, and the rest of my team, to keep working and striving to make my Gym more successful… because then I can contribute even more to the community around me and make the world just that little bit better.

Today I thought I’d share something to make you smile, so I’m bringing you the latest fitness craze… If you have a dog, then look no further for your dailty workout!

Inner Thighs: Place the dog’s favorite toy between thighs. Press tighter than the dog can pull. Do not attempt bare legged – dogs who favour shortcuts to success will just dig the toy out. You could be damaged.

Upper Body Strength: Lift the dog – off the couch, off the bed, out of the flower bed. Repeat, repeat, repeat. As the dog ages, this exercise is reversed – onto the couch, onto the bed, into the car and so on.

This is not quite what we had in mind!

Balance and Coordination, Exercise 1: Remove your puppy from unsuitable tight places. If they’re too small for him, they’re certainly too small for you. Do it anyway!

Balance and Coordination, Exercise 2: Practice not falling when your dog bounds across the full length of the room, sails through the air, and slams both front paws into the back of your knees.

Balance and Coordination, Exercise 3: (for use with multiple dogs) Remove all dogs from lap and answer the phone before it stops ringing.

Balance and Coordination, Exercise 4: (alternate) For older dogs, attempt to cross a room without tripping over the dog. Get off your couch without crushing any part of a sleeping elderly dog.

Upper Arms: Throw the ball. Throw the squeaky toy. Throw the Frisbee. Repeat until nauseous.

Upper Arms: (alternate) Tug the rope. Tug the pull toy. Tug the sock. Repeat until your shoulder is dislocated or the dog gives up (we all know which comes first).

Hand Coordination: Remove foreign object from dog’s locked jaw. This exercise is especially popular with puppy owners. Repeat. Repeat. Repeat. Remember, this is a timed exercise. Movements must be quick and precise (think concert pianist) to prevent trips to the vet, which only offer the minimal exercise benefit of jaw firming clenches.

Calves: After the dog has worn out the rest of your body, hang a circular toy on your ankle and let the dog tug while you tug back. WARNING: This is feasible only for those with strong bones and small dogs. Have you taken your calcium supplement today?

Calves: (alternate) Run after dog – pick any reason, there are plenty. Dogs of any size can be used for this exercise. Greyhounds are inadvisable.

Neck Muscles: Attempt to outmaneuver the canine tongue headed for your ear, mouth, or eyeball. This is a lifelong fitness program. A dog is never too old or too feeble to “French Kiss” you when you least expect it.

It’s healthy to have a good laugh, so today I’m letting the ladies take the stage with some dubious wisdom!  Enjoy!

These funny images were supplied to Dr Marc Dussault, The Exponential Growth Strategist, who coaches his business clients to have fun doing out-of-the-ordinary things to create extra-ordinary results with the least amount of effort and lowest cost. One of his clients, Christine Lenghaus sent it to him and because I am a former client, a friend and a fellow Canadian, he’s forwarded it to me. As Marc explains in his Internet Marketing Programs, this is user-generated content that is both free and totally exponential because it adds value to you as a reader of this blog. Click on the hyperlinks to find out more about Marc’s business coaching and business mentoring programs.

This post may be a little different to our usual post seeing as how it’s not fitness related, but it is about wellness, so definitely worth a mention.

Rest assured, it's only the face that belongs to me!

I was away for a week on holiday and came back to the gym to discover my team had created this wild and wonderful Christmas notice board for our up and coming Christmas Party.  Have a look at this picture of me (I’m sure it will give you a good laugh!)… that’s definitely my head, but not my body sitting on Santa’s knee!

Recognise any of the faces????

My point for this post today is that you have to be able to have a laugh and take the mickey out of yourself.  You’ve gotta have fun and not take life so seriously all the time.  Because life should be enjoyed!

For your further enjoyment, I’ve included another couple of photos of some of my team members.

We’re not just a gym… we have a lot of fun down here and that’s one of the reasons people love coming here.

The Geelong's Gym Christmas Board in all its glory!

We’d like to introduce you to our yet to be named resident Skeleton. He’s a special part of our team who moves around the gym to where he’s most needed.

The resident Skeleton at Geelong's Gym helps promote good hygiene around the gym.

At the moment, he’s standing proudly at Reception providing a gentle reminder to those members who aren’t yet in the habit of bringing a workout towel with them.  And, of course, he does it with a warm, welcoming smile!

Clothed toga-style in a Geelong’s Gym workout towel, he promotes the importance of hygiene around the gym and being considerate to other members who have to use the weights and cardio equipment after you.

After all, a clean and healthy gym is a happy gym!

Sometimes it feels like you have to cut out all the good stuff to maintain a healthy eating plan.  But this doesn’t always have to be the case.  Today, I thought I’d share a recipe I stumbled across which is delicious but also full of antioxidants…

Berry Ricotta Pancakes

2 cups Self-raising Flour

Strawberries make a delicious variation - I'm salivating just looking at this picture!

2 teaspoons Sugar

3 Eggs, lightly beaten

1 3/4 cups Milk

50 grams Butter, melted

1 punnet Raspberries

250 gram Ricotta

Toasted Flaked Almonds, for serving

Maple Syrup, for drizzling

Icing Sugar, for dusting

1.  Place flour and sugar in a bowl.  Whisk eggs and milk together and add to dry ingredients with melted butter; mix until smooth.  Fold in half the raspberries.

2.  Pour 1/4 cup batter into a heated non-stick frypan, swirl 1 teaspoon of Ricotta through the mixture.  Cook until bubble form, turn and cook until golden.  Repeat with remaining mixture.

3.  Serve pancake stacks, dolloped with remaining Ricotta, raspberries and almonds.  Drizzle with maple syrup and a dusting of icing sugar.

Note: Blueberries, strawberries or a mixed berry selection make a great variation.

Enjoy!!