Geelong's Gym

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!

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!)

Where focus goes, energy flows…

I thought I’d share this little lesson today, because I strongly believe that what you focus on, you get more of.  It’s not rocket science and it’s been said for years, in different ways by different people, that what you focus on will materialise.

You may have heard of the Reticular Activating System (RAS), the part of your brain which plays a huge part in your ability to achieve goals.  Your RAS is kind of like a filter between your conscious mind and your subconscious mind, which brings relevant information to your attention.

Find that missing puzzle piece, then go for it!

Usually you’re not even aware of your RAS coming into play, as it’s pretty subtle.  You may have decided to buy a new car and so you’ve done a bit of research about what kind of car you want.  You’ll probably just think it’s coincidence, but as you go about your day, you’ll find yourself seeing heaps of that car you’ve settled on.

The thing is, you have probably always seen heaps of that type of car, you just never noticed it before because your brain had no reason to think it was anything special or different that needed to be pointed out.  But once you started to focus on that car, your RAS kept bringing it to your attention.

And here’s the really cool thing about your RAS: you can deliberately program it by choosing the exact messages you send from your consicous mind.  Which means, you can set goals for what you want in life, and if you keep thinking about those goals your subconscious will help you achieve them.

Another way to get what you want in life is to take a good, hard look at the circles you move in.  Did you know that the 4-6 people you spend the most time with are a reflection of where you’re at in life?  The people surrounding you can either limit you or help you grow and define yourself.

When you spend time with people who are achieving more in their lives, it’s impossible for this not to happen to you.  Why?

• Your conversational content is lifted
• You’re challenged to grow
• Your RAS is alert to what you’re hearing and discussing
• You begin to believe more is possible
• You’re challenged to rise to the mean average of the group

For some, these two ways of achieving what you want in life will be a huge realization, while for others it will be simply a subtle reminder.

I began this post intending to explain the benefits of knowing what makes you happy, what your life purpose is and how things happen because of that.

You see, the purpose of my life is to help my members become stronger, fitter, healthier and live longer with more vitality.

Recently, this lead me in a new direction.  In partnership with Training Sense, I have added a training school to my core business of health and fitness.  It wasn’t until I had made the decision and began to advertise, that I had the huge realisation that this school fits so well into who I am and what my life purpose is about!  And because of that, I know it’s the right direction for myself and for the Gym.

So, if you’re struggling to get anywhere or aren’t really happy with where your life is at, take some time to yourself to figure out what you really want to do or achieve and then use these two tips I’ve mentioned to make it happen!

Recently, one of our Personal Trainer’s received this cartoon from his client.

He wasn’t sure whether he should take it as a compliment or not!  But either way he had a good chuckle.

You see the thing is, the relationship you have with your Personal Trainer is often a love/hate one.  You love the results you’re getting from being pushed harder than you’d push yourself, but sometimes you really hate your trainer for putting you through, what can fondly be called, a “Torture Session”.

Regardless of the times when you could swear they’re trying to kill you in the most excruciating manner possible, having a Personal Trainer is the best thing you can do for your health and fitness.  Not only will you get great results in the shortest time possible, you’re also far more likely to stay motivated and attend the Gym regularly when you have someone to be accountable to.

So if you have never tried a Personal Training session, why not give it a go today and see for yourself what a difference it can make.

Oh and I promise, they’re not really trying to kill you… it just sometimes feels that way!

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.

We are absolutely delighted to announce that Annie Cramp, one of our Personal Trainers here at Geelong’s Gym, has just been awarded the 2010 Sustagen Sport Community Sports Trainer of the Year!

Annie, with a member of the St Joseph's Football Club, on game day.

Here’s just part of the reason why Annie, an Australian Sports Medicine accredited Personal Trainer, won this award:  “Annie, trainer at the St Joseph’s Football and Netball Club in Geelong, Victoria, understands that appropriate hydration and nutrition are not just an issue on game day, but something that needs to be constantly addressed, managed and encouraged at every training and recovery session.  She understands the importance in having up to date and accurate advice from industry professionals such as dieticians, physios and medicos to ensure that all players at the club are prepared for game day.”

Wow!  What an achievement.  We are so proud of her and wanted to acknowledge what a fantastic trainer she is and the awesome contribution she has made (and continues to make) here at the gym and out in the community, to help people have lives overflowing with health and fitness.

We are delighted to have her as such an integral part of our team (and one of our Team Leaders to boot!) – this award only acknowledges what we’ve known for a long time… her care and concern for her community is reflected in her every action and word.

Well done, Annie!

GYM STICKS… What the??  Yes, they have been around for a while now but they originated in Finland and only migrated to us Aussies in 2005.  These unique, extremely versatile training tools allow you to train anywhere, at any time and reward you with a whole range of fitness results.

The Gym Stick is just shy of 2 metres long with a resistance band at each end that drops down to a foot attachment on the base of the band.  There are 5 levels of resistance, which allows both newcomers and the hardcores to get the complete benefits from a Gym Stick workout.  Workouts tend to range from 30 minutes for the beginners all the way through to a full body hour session for those a little further ahead.

Get this… It’s not abnormal to burn up to 700 calories in a 60 minute Gym Stick workout!

Adding the Gym Stick to your regime can provide you with many different health and fitness benefits.  They include: coordination, strength, power, balance and sensory response and, of course, weight loss.

We recently had experienced Gym Stick trainer, Dale Ringin, volunteer his time to introduce our members to a Gym Stick group fitness class.  Check out the video and learn a little more about the Gym Stick.

How well do you know yourself?  Below are 6 Exercise Types – have a read through and see what your relationship with exercise is really like and how you can improve that relationship.

1. Exercise Free Zone – you’re the kind of person who has never really participated in regular exercise before.  Beofre you’re going to exercise, you probably need to understand the health benefits to you and you’re going to need to see some fun in it.
2. Yeah But… – consistency is your biggest problem and you always have a good excuse why you haven’t exercised.  Finding someone to exercise with would help you immensely with your consistency and you need to set realistic goals which you can actually reach.
3. Hard Slog – you’ve got a whole lot of willpower because you know exercise is good for you, but you don’t really enjoy it.  You probably need to switch to a more interesting exercise regime, perhaps with more of a social element, and then you’ll actually enjoy staying fit and healthy.
4. Exercise Evangelist – most of us wish we were like you, because you love to exercise and you stick to your routine without fail.  Your problem is you need variety, otherwise you might get bored and potentially stop exercising altogether.  Try to add some new activities into your routine to keep it interesting.
5. Yesterday’s Hero – you used to exercise regularly, but now you do nothing.  Don’t expect too much from yourself straight away; start out slowly with some gentle exercise and before you know it you’ll be enthusiastic about it all over again.
6. Never Again – uh oh, you’ve had an injury or a bad experience with exercise and you swore you’d never go there again.  You need to look at what caused your bad experience and get your injury looked at.  Maybe you need to lower your expectations and start out with some gentle exercise to help rehabilitate your injury.

Information in this blog has been sourced from “The Sugar Daddy“ by Dr Adam Fraser and Christine Armarego.

Maybe you don't need to go quite this far...

If you’re an employer, have you thought lately about the overall health of your employees and how it’s effecting their performance at work?

If you’re an employee, have you taken into account the state of your health when struggling to get through a day of work and meet your targets, dealines or goals?

You might think that as the owner of Geelong’s Gym all of my staff would be physically active… you’d be right, but they didn’t all come to me that way. 

Obviously all our Personal Trainers and Group Fitness Instructors are highly motivated people who have a passion for exercise, health and fitness.  But what about my Reception, Membership and Admin Teams?  Many of them, when they first started at Geelong’s Gym, included very little, if any, regular exercise in their day to day life.  But not anymore.

... or this...

If you work for me, I expect you to exercise regularly.  (And let’s face it, you don’t have much of an excuse when you work in a gym!!!)  Why?  Because I understand the value of exercise in creating and maintaining good health.  And I know if my team is healthy, fit and well they’re going to perform much better than someone who isn’t.

...but wouldn't you love all your employees to look this happy, engaged and energetic?

Recently, Right Management did a study called “Ready, get set… change“, where they surveyed 28,000 employees in 15 countries on the link between health and organisational performance.  Here are some of the things they found out:

• Organisations that promote employee health and wellbeing are 3.5 times more likely to encourage creativity and innovation.
• In companies where health and wellness was managed well, organisational performance increased more than 2.5 times compared with rival companies.
• When health and wellness were properly managed, the number of engaged employees increased nearly eight times.

(* Soure: MT Magazine)

So there you have it… overall health and wellness of employees is essential to high performance in the workplace.