Geelong's Gym

I’ve mentioned before that I have an enormous extended family and today I’m delighted to be able to share some insights from one of my family members.  My cousin, Dr Lawrence Spriet, Professor and Chair of the Department of Human Health and Nutritional Sciences at the University of Guelph, was recently interviewed by The Ontarion about the proper use of sports drinks.  I thought I’d share some of the key points from the article…

Dr. Lawrence Spriet

Sports drinks can be found everywhere these days, from your local gym to your local 7-eleven or corner shop.  So are they just another every-man’s drink that we can drink whenever we like?

Dr Spriet points out that sports drinks were originally designed for elite athletes, so unless you’re training twice a day for hours at a time, they’re completely unnecessary for you.  Water is perfectly adequate.

So what makes a sports drink so special? Sports drinks are made up of water, sugars (carbohydrates) and a small amount of electrolytes.  These elements are vital for elite athletes who need to replace the copious amount of fluids they’ve lost through sweating.

As Dr Spriet explains, the water in your body contains 0.9% salt and your kidneys ensure this level remains constant.  However, when you sweat the body can’t reproduce the liquid and salt without consumption of an outside source.  If you’re an elite athlete it is critical these levels are corrected immediately and so the sports drink becomes essential.

Before you consume a sports drink consider whether your level of physical activity warrants it

Not to mention that the sugar contained in sports drinks helps fuel the brain.  As many sports require quick decision making, keeping the brain fueled is just as important as keeping the body hydrated.

So, there is definitely a time and place for the not so humble sports drink.  However, for the ordinary person who only exercises moderately… beware of the high sugar content contained in these drinks.  They may taste good, but unless you’re going to burn all that sugar off, it’s just going to convert to fat!

Adam Ryan, Geelong's Gym Manager and Stair Climbing Guru, conquered the Empire State Building Run Up in January 2011.

Yes, that’s right.  Our very own Geelong’s Gym Manager, Adam Ryan, has made the Channel 7 National News… we have a celebrity in the house people!  Well okay, maybe we’re getting a little carried away but we’re just that proud of him we want to shout it from the roof top!

So I guess you’re wondering what attracted the reporter’s attention… aside from his stunning good looks of course!

On Friday, Adam competed in the Westpac Stair Climb in Adelaide not once, but twice, winning both races.  To run 30 storeys and over 600 steps twice over is a huge test of fitness, strength and endurance, but a challenge which Adam loves to take on.  We know… he’s a little crazy in the head!

The news report about Adam is really quite funny and worth a watch – you can check it out here.  And a huge congratulations to Adam on his outstanding result.  Next up, the Eureka Stair Climb in Melbourne.

Geelong’s Gym – industry leaders in fitness education!

This month we were delighted to feature in the On Pako magazine as an example of how Gyms can continue to grow and be innovative in the health and fitness industry.  We thought we’d share the editorial with you, so you can see what we’re up to at the moment…

Tom Trezise in the early days of the Gym.

“When you’ve been around fitness for nearly half a century it can be easy to become complacent.  Not so for Geelong’s Gym, who continue to relish the opportunity to not only provide a great product with fantastic service, but also help the next generation do the same.

Geelong’s Gym has been the leader in providing exercise advice and innovative, creative programming, to the local Geelong community for 47 years.  Originally founded by Tom Trezise in 1964, it was the first Gym of its kind in Geelong.

Percy Cerutty with Tom Trezise

The £30,000 state-of-the-art facilities were described as “surely unique in Australia” by Percy Cerutty, the famous Australian athletics coach.

The Gym has been owned and operated by Gerard Spriet since 1995 and continues to pride itself on its unique approach to health and fitness.  With high levels of customer service, their core values and integrity stand out significantly as a key principle in the business’ method of operations.

So how do they ensure the on-going standard of what they deliver to the community and pass on their passion for the fitness industry?  How do they continue their heritage, whilst looking to the future?

Geelong "Cats" Footballer, John Scarlett, running with Tom Trezise

They educate the next generation of trainers, handing down the values, knowledge and enthusiasm which set Geelong’s Gym apart from other gyms.

That’s why Geelongs Gym was delighted to recently open its new training school, in conjunction with Training Sense.  This in-house school provides the exceptional opportunity to complete Certificate III and IV in Fitness in a fully functional, open to the public gym whose strength is in its personal training program.

So the iconic facility that is Geelong’s Gym is now the place for learning and thinking, as well as fun, friendly fitness.”

I recently saw John Tickell speak in Melbourne.  I’ve heard him speak several times over the years and love his passion for eating and living a healthy lifestyle.  Not to mention the fact he’s also an outstanding presenter who has the audience in stitches of laughter.

He mainly spoke about the enormous problem facing the Western World in dealing with the health crisis resulting from lack of physical activity and poor food choices by the majority of the population.  The problem is getting worse, with 2/3 of Americans overweight or obese and Australians following hard on their heels.  In fact, it was recently reported on the news that obesity has now overtaken smoking as the number one cause of premature death in Australia!

John shared some examples of nations with excellent health statistics, such as the people of Okinawa (an island off the coast of Japan) who are predominantly vegetarian.  Yes, we all have a couple of canine front teeth capable of ripping flesh from bones but the bulk of our teeth are molars designed for chewing vegetation.

When striving for success in life, you generally mirror or copy those who are successful… I find it strange then that so few people seem to follow this approach when it comes to a healthy lifestyle!

Have a look at Healthy Theory – it covers the Blue Zones of our world, which are the healthy nations and their eating behaviours.  Or take a few moments and read over one of the Blue Zones eating and lifestyle recommendations.

For example, Okinawa, Japan is known for its low number of diseases and the longest living human.  Spare a few minutes from your day and check it out here.  If you learn just two or three new things to adapt into your eating habits then it’s time well spent.  In fact, maybe you should consider spending 10-15 minutes every month on nutrition educational reading.

Remember… we only get the one body and one chance.

Ask yourself this question, how serious are you about living your life to the fullest?  Or perhaps the better question is, are you in the driver’s seat or are you more of a victim of your life?

You may think that you eat pretty well but let me shake up your thinking a little bit.  John recognises that in the Western World we eat 50% Meat/Dairy, 30% Processed Food and 20% Vegetables/Fruit/Grains…

But we should be eating more like 5% Meat/Dairy, 10% Fish and 85% Vegetables/Fruit/Grains…

If you want to find out more about John’s research and how you can vastly improve your lifestyle by eating properly, check out his books.

Are you sitting down?  You should be, because I’ve got a tale for you and… believe it or not… it’s true!

All around the world rescue workers are being called in to lift obese people

I recently had a conversation with one of my former personal trainers who left us to become a fire fighter.  He popped into the Gym for a workout and was telling me about his first week as an official fire fighter after 18 weeks of training.  His crew got a call out to help the Ambulance Officers and Police lift a really large woman who had fallen down and couldn’t get back up off the floor!

Yes, you did read that correctly… the fire fighters were called, and are regularly called, to help big people up off the ground who have fallen, because fire fighters are trained to lift people.

All of us at the Gym were stunned to hear this story… what is happening to our society?  Why are there so many people in hospital because they’re severely overweight?  In fact, more than 50% of hospital stayers are obese!

Don’t let yourself get to the point where you need fire fighters to come and lift you off the floor.  Instead, get your butt into the Gym and start exercising!

Either you’re exercise phobic or just plumb full of excuses… some call it BS!

I learnt a great life lesson some time ago and it has stuck with me, because of its simplicity and truth: in every part of life you’re either RESULTS or REASONS.

It’s so true; we all have reasons why we didn’t or couldn’t achieve this or that.  But when you cut to the chase those reasons/excuses are really just stories!

A good friend of mine, Dr Marc Dussault from Exponential Programs, sent me a few cartoons for my blog.  I’ve posted a couple today which I’m sure you’re going to love.  In fact, it was either Marc or the great man, Anthony Robbins, who taught me that wonderful life lesson (results or reasons).

I’m sure, like me, you’ve heard bigger people say stuff like “I’m big boned; that’s why I’m a little larger and can’t lose it.”  Let’s great real here, being big boned is BS, it’s simply a reason they have created to justify their body shape.  Sadly, this story they tell is exactly what is keeping them from achieving more.

So be careful of the stories you tell.  If we’re honest, we all create and tell stories of one kind or another, usually to defend or argue a position we’re taking.  Sometimes those stories are quite frankly brilliant, but sometimes they lack ownership and honesty and become our very own ball and chain…

I haven’t got time to exercise… I have an injury which prevents exercise…

Let’s address the age old time excuse.  Out of 168 hours in a week you’ve probably got around about 90 hours you’re awake or 180 half hour blocks… and you can’t find 3 half hour blocks to go and do some exercise??!!  Bullshit!  That’s just the story you tell yourself so you don’t feel guilty about the lack of exercise in your life.

But you can’t afford to not exercise.  We’re made up of three elements – mind, body and spirit.  Show of hands, who doesn’t want to live life to the full?  No one… thought so.  Do you know that the one thing you can do to make sure you have quality of life is to take care of your body.  After all, you  only get one!

And if you really are a bit time-pushed, then you’re probably stressed out too.  In which case, your body, mind and spirit are desperately crying out for some physical activity to relieve the pressure.  And if you’re fitter and healthier then you’ll have more energy to juggle all the things going on in your life.  There’s a saying I have that energy begets energy!

Now, how about the injury excuse.  I strongly recommend you read my post on 19th August, 2011 about why it’s absolutely essential to exercise when you’re injured, so that your body and health don’t deteriorate.

No doubt you think I’m a bit of an extremist and it’s easy for me to say all this when I live and breathe my Gym.  But I have to work at it too.  Recently I had about 7 weeks off exercise to recover from a hernia operation, so I know what it’s like to have minimal energy and very little interest in resuming exercise because it’s going to be a big battle to get fit again.

But here’s the key, no matter what your reason, excuse or story is… take one step at a time, the same way you eat an elephant, one bit at a time.  Start now, don’t overdo it, make your effort sustainable.  For the first month or so keep it easy and then slowly increase so that at 3 months you’re still exercising and you’re fitter, healthier and enjoying a more full life!

It’s an excuse many people use… I’m exercise phobic!  What they really mean is the thought of pulling on workout shoes and heading to the Gym sends a shudder of horror through their body.

But perhaps you use that excuse to avoid the Gym because you’re simply afraid to do anything for fear of doing the wrong thing.  Maybe you’re just not sure where to start.

Don't push yourself so hard that you're crawling through the door!

A few weeks ago I went back home to visit my very large family back in Canada.  While there, I had an interesting experience with one of my relatives who had just started a walking program.  After just a couple of weeks of walking this person’s entire attitude had changed towards exercise.  In fact, his level of self-belief in being able to do it had risen dramatically, to the point that he is now suddenly motivated to pack in a whole lot of extra exercise, like resistance training for toning and conditioning.

I reckon there are heaps of people in the same boat.

The vast majority of people start with the right intention to begin exercising but, as we see so often in the Gym setting, they do too much too early.  It’s like their enthusiasm and motivation kicks into overdrive and they increase the content and length of their workout beyond what is realistically sustainable for a person at their level of fitness.

My advice is start with something manageable, such as an exercise program which you can perform regularly for about 30-40 minutes.  Trust me, working out three times a week for 30-40 minutes is far more effective than pushing yourself beyond your limits with a 1 1/4  hour workout.  Not to mention, you’ll feel tired and exhausted if you try to keep up longer workouts when first starting out and then you’ll just resent the time you’re spending exercising, which could be devoted to something else, and you’ll end up throwing in the towel.

The key to changing your life is to make the change sustainable.  And as time goes on and your fitness improves, along with your energy levels, you’re far more likely to be able to increase the length and frequency of your workout effectively.  By this point you’ll be reaping the benefits of a healthy, fit lifestyle and suddenly exercise becomes more valuable in your life because you’re getting results… so you’ll actually want to spend more time exercising!

As you know, the fitness industry is always evolving and constantly developing new ways to get fit and healthy.

Ohhh, now that looks impressive!

Bearing this in mind, today I thought I’d share the latest development in Yoga… Antigravity Aerial Yoga!  Like me, you’ve probably had a moment of “thank goodness I don’t have to try and do that!!!”  Because, no, at this stage we don’t offer it at Geelong’s Gym… but you never know what the future may bring!

I’m sure the photos have piqued your interest, so I’ll tell you a little bit about it.

Antigravity Aerial Yoga works by using special hammocks, which act as a trapeze and support you while you do some pretty incredible Yoga poses.

Why put yourself through this? Originally designed for athletes and gymnasts, it has been modified for the every day person to provide a complete workout and align the body from head to toe.  Plus, apparently it’s a great deal of fun.

If you haven’t tried Yoga before, why not come along and try one of our many classes (we promise they all take place on the floor!)?  You can check out our timetable here.

Now that Spring is in the air, most of us start getting worried about fitting into our summer clothes again.  Unfortunately, there’s no quick fix.  However, we do have a few tips that will help you move that stubborn tummy fat:

• 

  Eat your way to a flatter tummy!

  Eat Dark Chocolate – we all know we need to eat less rubbish and more good foods, but let’s face it, sometimes you just need a treat!  So instead of the usual block of milk chocolate, chips or ice cream, have a little dark chocolate instead… because it’s actually good for you.  Dark chocolate boosts good HDL cholesterol levels, plus it contains natural substances that help control insulin levels and relax blood vessels, lowering blood pressure, and it provides important minerals including copper, magnesium, potassium, calcium and iron.  What’s not to love – it tastes good and it’s not on the taboo list!

• Add Apples to your shopping list – fresh fruit is a must and apples come high up on the list as they’re packed full of antioxidants, such as quercetin, catechins, phlorizin and chlorogenic acid—powerful antioxidants.  Chop them up with some blueberries and yogurt and you have a delicious summer dessert minus all the calories.  There are also plenty of great varieties in the supermarket at the moment, so go nuts!
• Speaking of Nuts – instead of snacking on biscuits and chips, have a container of nuts and seeds handy for when the munchies hit.  They’re a great source of many key nutrients, including protein, fibre, iron, zinc, magnesium, copper, B vitamins and vitamin E.
• Eat more green vegies - I know, I know, this isn’t news to you!  But if you’re really wanting to trim that stomach down, you need to eat less carbs at night and more vegies, especially broccoli which is high in fibre, aids in digestion, prevents constipation, maintains low blood sugar and, best of all, curbs overeating.
• Lean meat is your friend – we all need protein but that’s not an excuse to whack the barbie on and load it full of sausages and burgers.  Instead, go for skinless chicken, which is a great source of protein and low in fat.

But most of all, if you really want to get rid of that tummy fat you need to get moving!  That’s right, exercise is the key to really shifting the fat and getting a fabulous flat and toned stomach.

I’m sure we’d all love to have our heart, brain and blood functioning at an optimal level.  Most of us know we have to include Omega-3s in our diet but we often neglect the 6s and 9s.  We thought we’d give you a bit of a run down on each so you understand why all Omega supplements are so important to attaining greater health and wellness.

Omega-3 Fatty Acids

Great sources of Omega-3

What are they?

Omega-3 fatty acids are a type of polyunsaturated fat and are considered an essential fatty acid because they cannot be manufactured by the body. Which means we must obtain omega-3 from foods such as fish, nut and plant-based oils, such as canola oil and sunflower oils.

What are the sources of these Omega-3 Fatty Acids?

• Canola, Soybeans, Walnuts, and Flaxseed
• Oily fishes such as Herring, Mackerel, Salmon, and Sardines

What are the health benefits of Omega-3s?

For a start, they correct imbalances in modern diets that lead to health problems and can help lower the risk of chronic diseases such as heart disease, stroke, and cancer, as well as lower “bad” cholesterol and triglyceride levels, enhancing the elasticity of blood vessels and preventing the build-up of harmful fat deposits in the arteries.

Omega-3s can also aid brain and eye development and can help to prevent Alzheimer’s disease.

Omega-6 Fatty Acids

What are they?

Omega-6 fatty acid is also a polyunsaturated fat necessary for human health because it cannot be made in the body. Which means we must obtain omega-6 fatty acids by consuming foods such as meat, poultry and eggs.

What are the sources of Omega-6 Fatty Acids?

• Soybean oil, corn oil, safflower oil, sunflower oil , peanut oil, cottonseed oil, and rice bran oil
• Peanut oil, meat, eggs, dairy products

What are the health benefits of Omega-6 Fatty Acids?

Most omega-6 fatty acids are consumed in the diet from vegetable oils, such as linoleic acid. However, excessive amounts of linoleic acid can contribute to inflammation and result in heart disease, cancer, asthma, arthritis and depression.

Omega-3 and Omega-6 fatty acids: Striking the Balance

The important thing is to find a balance between omega-3 and omega-6 fatty acids in the diet, so that both substances can work together to promote health. An improper balance and excess in omega-6 fatty acids promotes the health problems listed above. So a healthy diet should consist of roughly two to four times more omega-6 fatty acids than omega-3 fatty acids.

Note: a typical diet may contain 11 to 30 times more omega-6 fatty acids than omega-3 fatty acids.

Omega-9 Fatty Acids

What are they?

Omega-9 fatty acids are from a family of unsaturated fats that are commonly found in vegetable and animal fats. These fatty acids are also known as oleic acids or monounsaturated fats and can often be found in canola, sunflower, olive and nut oils. Unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids are produced by the body, but are still beneficial when they are obtained in food.

What are the sources of Omega-9 Fatty Acids?

• Oleic acid – Canola oil, Sunflower Oil, and Almonds

Specially developed oils for foodservice can reduce key factors that contribute to heart disease and diabetes. Canola, sunflower, olive, and nut oils have significant levels of omega-9 and oils produced from these sources have emerged as healthier, highly functional replacements for partially hydrogenated cooking oils, which are usually laden with unhealthy trans and saturated fats.

What are the health benefits of Omega-9 Fatty Acids?

Omega-9 fatty acids have been found to help reduce the risk of cardiovascular disease and stroke. Because they have been shown to increase “good” cholesterol and decrease “bad” cholesterol, they aid the elimination of plaque buildup in the arteries, which may cause heart attack or stroke.

How do they add up?

Omega-3, omega-6, and omega-9 fatty acids all serve different functions within the body. Which means to maintain overall heart health and general wellness we need to incorporate balanced proportions of both essential and non-essential fatty acids. In fact, adults should receive 20-35% of their energy from dietary fats, avoiding saturated and trans (”bad”) fats, and increasing omega-3 fatty acids.