Geelong's Gym

It’s hard to believe that another year has passed already… and what a great year it’s been at Geelong’s Gym!

We’d like to thank all our members, guests and Facebook and blog followers for your support over the past year.  Geelong’s Gym wouldn’t be the wonderful place it is without all of you being a part of it.  Here’s to a fantastic New Year with lots of new goals, plans and ideas to work towards.  And, of course, we look forward to bringing you even more exciting changes and developments at the Gym in 2012.

We wish you and your family a safe, joyful and blessed Christmas, whatever you’re doing.  We trust that you’ll enjoy the festive season and indulge in some delicious Christmas goodies… but not too many!!  :-)  May 2012 bring you all that you hope for.

Merry Christmas and Happy New Year!

From the Geelong’s Gym Team.

The Team and partners at the Christmas Party

“Tristan, don’t eat anymore of those… you’ll be hypo-glycemic within half an hour!” I said to my son the other day.

“What the heck does that mean?” he asked, as he shoved another lolly in his mouth.

So that, of course, got me thinking about what a great topic this is for the festive season, when we can’t help but be surrounded by lots of sweet goodies.

Uh Oh... all that sugar is making me sleepy!

The thing is, lollies and refined sugars = human intervention into how our body naturally works.  Eating lollies, sugars and manufactured products causes an overuse of our Pancreas in order to secrete insulin to help get our blood back in check.

Why does this happen?  Well, once our body consumes refined sugars we become hyper-glycemic, meaning our blood levels have more sugar than they require in order to meet the body’s needs and to function.  Our body is clever and detects  that we have too much sugar, so the Pancreas then secretes vast quantities of insulin to get our blood back into a normal range.

However, what happens the great majority of times is we then have more insulin than is required and within about 30-40 minutes (because of the excess insulin), we become hypo-glycemic, meaning we have lower sugar levels than we originally started with and feel fatigued and tired.  Generally that’s nothing to get stressed about, because that’s what the body is supposed to do.  But, for some people, this whole cycle happens very, very regularly because they eat a lot of junk food, lollies and refined sugars, therefore putting undue strain on the Pancreas, causing it to secrete more insulin than it should naturally need to.  And that’s when the onset of diabetes becomes a very real concern.

But it doesn’t stop there.  When the body is in a state of being hypo-glycemic (that point 30-40 minutes after), our body’s natural response is to produce your fright, flight, fight hormone… adrenaline!  That adrenaline drives you to go and eat something to take the symptoms away (i.e. something high in sugar) which is again going to get you in the same situation and cause your blood glucose level to go back up again!

So, what’s the solution?  Take a leaf out of your parents and grandparents’ book (and even further back down the family tree!) and eat the way they ate years ago – more whole foods and natural ingredients and less refined sugars.  They were definitely on to something, because back then there were far less cases of diabetes.

On a final note, it’s the festive season where we’re surrounded by a whole load of tempting treats and sweet delicacies.  Don’t stress yourself out about the consequences of indulging in these goodies… it’s Christmas and it’s okay to enjoy the festive fare.  But I hope that what you’ll take from this post, is that it’s all about balance.  If you eat well, with good healthy, natural foods for the majority of the time, then you’ll be able to enjoy the moments of indulgence guilt free!

‘Tis the season to be jolly… and indulge in good food and good drink, no doubt in greater quantities than usual.

It's time to indulge in a few Christmas goodies... just not too many!

Sometimes we get anxious about the Christmas period, worrying that we’re going to undo all the good work we’ve done in the months leading up to it.  But there’s no need to get worked up about it… you just need to know how to find the right balance between enjoying some yummy food and drink without going overboard.

Here are a few tips to help you get out the other side of the Christmas period without piling on the pounds:

• Add more dairy products into your daily diet – Research has shown that up to 800 mg per day of calcium increases fat loss.  Yes, that’s right.  Calcium has been shown to stimulate the breakdown of fat, inhibit the making of new fat and increase the loss of fat in faeces that might normally be absorbed.
• Start your day with low glycemic index foods - low GI foods will keep you fuller for longer, so you’ll be less likely to stuff yourself silly with Christmas goodies.
• Drink green tea – in between the glasses of champagne, drink green tea which increases fat burning.
• Drink a big glass of water before eating – it’s simple but true… water just before the big Christmas dinner will lower the amount of food you take in.

Remember, anything in moderation is fine and using little tricks like this will help you keep your intake of Christmas goodies at a moderate level.

Finally, don’t forget to keep up the regular workouts!  I know it’s a busy time of year, which is why we recommend you train with intensity rather than duration… which, by the way, has a greater impact on fat loss anyway.  And if you don’t know how to structure a quick workout that really counts, why not book in for a half hour Personal Training session and let one of our Personal Trainers give you a super effective workout!

Information in this post provided by Dr Peter Reaburn.

Merry Christmas from Geelong's Gym.

With only three sleeps to go, the team at Geelong’s Gym would like to wish you a very merry, safe, happy and healthy Christmas and New Year!

However you celebrate the festive time of year, we hope it will be a special time for you and your loved ones with much fun and laughter.

We look forward to seeing everyone back in the gym and going hard to work off all the yummy indulgences we’re sure you’ll be partaking in (and, no doubt, already have!!).  Enjoy!

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!

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.