Geelong’s Gym

Do you ever feel like you’re doing all the right things but the weight just isn’t coming off?  It’s times like this you need a little inspiration and encouragement to keep going, so today I want to share with you a story of one of our members at Geelong’s Gym…

Rebecca Cortorillo with a pair of her old pants

Rebecca Cortorillo had always been overweight and a bigger person.  In January 2008 she joined Geelong’s Gym but, needing some help, in February 2009 she decided to get a Personal Trainer to try and turn her life around.

In the past she’d lost a bit of weight only to regain it again.  Sick of the non-stop roller coaster ride of losing and gaining weight, she knew she needed to be accountable to someone.  And it worked.

Since training with Marcus Smith she has lost a massive 32 kilos!  In her own words:

“I have heaps more energy, feel healthier and jump out of bed in the mornings now.  Plus, I feel much more confident.  In fact, I actually enjoy buying clothes now.  The first time I bought a new top I was so excited to be able to tell Marcus how amazing it felt to be able to choose any top from the rack.  Marcus makes me laugh, and we have heaps of fun training – it’s great.  It is definitely the best thing I have ever done.  I love it!!”

Rebecca’s story is truly inspirational and the best thing is, she’s still going strong and working towards her goal weight.

So if you’re feeling disheartened with your progress, don’t give up.  You can do it.  And if you need a little help and motivation, why not book in for some Personal Training.  You won’t regret it.

Marcus Smith and Rebecca Cortorillo say goodbye to the old pants, now much too big!

A sight to behold!  Geelong’s Gym Personal Trainers certainly know how to push to the max!

As a Personal Trainer, you get used to seeing other trainers working their clients hard, pushing them into uncomfortable head space, challenging their muscles and stamina in order to initiate change.

What you don’t see very often is two trainers pushing each other to the max.

Sure, they work along side each other, spot each other and share knowledge and stories, but going for broke is a rare sight.

Burning calories at that rate will have you fitting through the small door in a heart beat!

Recently, I witnessed the most intense training session ever! No stopping, giving up, wasting any precious time. Two Geelong’s Gym trainers, Adam Ryan and Nathan Moore, were trying to set new PB’s (Personal Best).

In what?  How many calories can be burnt in the shortest time.

And the best outcome to date is 672 calories in 38 minutes!

WOW!                             

And why?  Why not!

It’s such an exciting time when a woman finds out she’s pregnant.  Many women still want to exercise during their pregnancy but are reluctant to do so for fear of causing damage to their unborn child.

But here’s the good news.  You can still take care of your fitness while taking care of your baby, you just need to adapt to the changes of your body.

What exercise you can do while pregnant will depend largely on your fitness level, which trimester you’re in and, of course, how you’re feeling.  And the best thing about being pregnant at Geelong’s Gym, is if one cardio machine or strength exercise isn’t comfortable, there are always plenty more to try.

You may find it’s a little harder to get motivated, but rest assured the extra effort is well worth it.  Consistent exercise during pregnancy has some huge payoffs such as:

You can keep your fitness level up throughout your pregnancy

• Minimizing aches and constipation
• Help you sleep better
• Lower the risk of gestational diabetes and depression
• Can result in a shorter, less complicated labour
• 35% decrease in the need for pain relief during labour
• 50% less likely to be induced and require intervention in labour
• 75% decrease in the need for forcep deliveries and caesarean sections
• Help you get your body back more quickly after delivery!

One of the most important things to remember is to not let your heart rate get over 140.  This may eliminate some of your favourite classes, although if you’re careful it doesn’t have to.  Make sure you tell the Class Instructor you’re pregnant and they’ll tell you how to keep your intensity and range of motion at a suitable level.

However, there are also some classes which are fantastic for pregnant women:

• Pilates – Pilates helps maintain your abdominal muscle tone, which will support your growing belly, minimize back pain and give you more oomph for pushing during labour.
• Yoga – Yoga is fantastic for strengthening your core and improving your flexibility, pluys because of its gentle movements and emphasis on breathing and meditation, it helps foster a sense of calm.

And don’t forget to keep up your weights program.  Why not invest in a Personal Trainer during this time and allow them to guide you through the correct exercises, which will increase your fitness and keep your body in shape, while keeping your unborn baby safe.

Adam Ryan, Manager of Geelong’s Gym and a Personal Trainer, is not just a pretty face.  He is, in fact, an elite sportsman who competes in a truly unique sport and is currently ranked as one of Australia’s top stair climbers.  So you can imagine what he brings out of his Personal Training clients.

Tyson and Adam bonding over boxing

When Tyson Matheson came to Adam he was reasonably fit, but he had a goal to get into the Army and he needed to increase his fitness significantly.  After training with Adam, he lost a lot of kilos, and now carries less than 6% body fat and is at an elite level of fitness.  Tyson and Adam developed a unique relationship while training together – they fed off each other and pushed each other to extreme levels of training.

And it paid off.  Tyson is now in the Australian Army and he has a new goal – he is hoping to get into the SAS, so he’ll be continuing to keep his fitness at an elite level.

And Adam, well… not satisfied with being one of Australia’s leading stair climbers, next year he is heading off to the peak of stair climbing events – the Empire State Building Stair Climb!

I’m sure most of us know that the key to losing weight is increasing our metabolism.  But did you know that muscle plays a huge role in raising metabolism?

Many people shy away from lifting weights when their goal is to lose weight, because they’re scared of the weight gain from increased muscle size.  But here’s the clincher…

Watch that weight just drop away

One little pound of muscle burns around 10-20 calories a day, while a pound of fat only burns 5 calories.  So growing your muscle tissue will help you burn fat all day long.

Plus there are a whole lot of other benefits of strength training:

• Increased resting metabolic rate which means you burn more calories, even while resting.
• You will become lean and slim, because muscle takes up less space than fat
• Strong bones and connective tissue, which will help protect your body from injury
• Enhanced balance and stability
• Increased confidence and self-esteem

But this only works if you lift enough weight to stimulate muscle growth.  Here’s a tip – if you can lift your chosen weight more than 16-20 times, it’s not heavy enough.

If you’re struggling to know how much weight you should be lifting, perhaps you should consider booking a session with a Personal Trainer.  Believe me, your muscles will feel the difference after a Personal Training session!

The good news is you don't have to start with the really heavy weights!

There are many reasons why people avoid lifting weights.  Here are just a few:

• It’s really tiring!  True, because most of us aren’t used to pushing ourselves to fatigue in anything we do.  That’s why you start slowly and gradually work your way up.
• I don’t want to injure myself!  Firstly, your muscles are meant to burn with the exertion of resistance.  However, it is important to take it slowly and increase your weights in increments, while still providing your muscles with some challenge.  Again, if you’re unsure, a Personal Trainer can help you get the perfect balance.
• I don’t want to look like the Incredible Hulk!  Needless to say, this is usually a concern reserved for women.  But here’s the good news – lifting heavy weights will NOT make you huge, because women simply don’t have the testosterone levels to build big muscles.  But the heavy weights WILL help you LOSE fat.

These are just a few reasons, but they often prevent people from making any progress towards their ideal body shape.  Heavy lifting will help you achieve that body and if you ease into a weight training program and slowly work your way to bigger weights you don’t need to worry about hurting yourself, or any of the other reasons which are holding you back.

Are you an older woman and have always thought Strength Training and Weight Lifting is only for strong young men?

While this used to be the way many people thought, studies have now shown that strength training is incredibly beneficial for both men and women, young and old, and particularly for older women.

In fact, older women who do an hour or two of strength training exercises every week can see significant improvements in their cognitive function, particularly in the areas of the brain responsible for planning and executing tasks.

A study, which appeared in the Archives of Internal Medicine, has been carried out assigning 155 women aged bewteen 65 and 75 either to strength training once or twice a week or to a comparison group doing balance and toning exercises.

One year on, those who did strength training had improved their performance on tests of executive function by 10.9% to 12.6%.

Those who did the balance and toning exercises actually experienced a slight deterioration of .05%.

The improvement of the first group included an enhanced ability to make decisions and resolve conflicts.

Don't worry Ladies! You won't be expected to hold up a building!

So if you’re an older woman and want your later years to be full of life, joy and activity, maybe it’s time you considered adding some regular strength training into your schedule and reaping the benefits of greater health, fitness and mental alertness.

And if you don’t know where to start, why not consider Personal Training to make sure you get the most benefit in a safe manner from your workout.  Just give us a call at Geelong’s Gym and we’ll set you up with a Personal Trainer who’ll suit your needs.

Are you scared of entering a gym because you think its going to be full of super fit and toned athletes?

Believe me, I’ve heard many people tell me that’s the reason why they haven’t joined a gym.  But they couldn’t be more wrong.  At Geelong’s Gym we have all sorts of different body types and many different levels of fitness represented.

I’d like to share with you the story of one of our members, Greg Parker-Hill, who thought everyone would be looking at him because he was overweight and unfit.  But he wasn’t willing to let that assumption hold him back, so he took the plunge and joined Geelong’s Gym.

Greg was determined to lose weight.  He had tried every diet and weight loss program there was without long term success, so he decided to undergo Laparoscopic Band surgery.  The lap band would help to manage Greg’s appetite but he knew that to lose it he’d have to move it!

“It took a month of hiding on the treadmill in the back corner to realise that no-one was looking at me…that’s the difference with Geelong’s Gym, I feel comfortable there, it’s full of friendly faces.”

The team at Geelong’s Gym provided expertise and encouragement to progress Greg from the treadmill to classes and personal training sessions.  Greg lost 60kg in his first year!  That’s an incredible result when the average weight loss from a lap band is 27kgs!  When asked about his weight loss success, Greg says with a smile;

“It’s thanks to Geelong’s Gym, they’re good guys, I have a lot of time for them but don’t tell them I said that!”

Greg ran the Sydney City to Surf, exactly one year to the day after joining the gym – that’s how far he’s come!  Congratulations Greg!

Greg’s Personal Trainer, Adam Ryan, recently had a chat with Greg about his weight loss journey.  Here’s what he had to say…

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.

Have you ever felt like you were the only one hurting after a session at the gym?  You’re not the only one.  Here’s a look at one woman’s humourous take on a week of Personal Training at “Torturer Gym”.  Just remember, nothing good  comes without hard work.

The name says it all!

Dear Diet Diary

As a Christmas present this year, my daughter, Cresley [what a thoughtful darling] bought for me a week of personal training at the local health club. Although I am still in reasonable shape since being a high school cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Juan Antonio [ooh what a name] who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started. The club encouraged me to keep a diary to chart my progress.

Monday

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Juan Antonio waiting for me.   He is something of a Greek god: he has curly hair, dancing eyes and a dazzling white smile. Yippee!

Juan Antonio gave me a tour and showed me the machines. I enjoyed watching the skilful way in which he conducted his aerobics class after my workout today. Very inspiring! Juan Antonio [call me Tony by now] was encouraging as I did my sit-ups, although my stomach was already aching from holding it in the whole time he was around. This is going to be a FABULOUS week!   My New Year resolutions will be easy.

Tuesday

I drank a whole pot of coffee, but I finally made it out of the door. Tony made me lie on my back and push a heavy iron bar into the air. Later he put weights on it. My legs were a little wobbly on the treadmill, but I made the full mile. Tony’s rewarding smile made it all worthwhile. I feel GREAT! It’s a whole new life for me.

Wednesday

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. Tony was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for early in the morning; and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Tony put me on the stair ‘monster’. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Tony told me it would help me get in shape and enjoy life. He said some other garbage too.

Thursday

Tony was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were back in a full snarl. I couldn’t help being a half an hour late; it took me that long to tie my shoes. That man then took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent a skinny woman to find me. Then, as punishment, he put me on the rowing machine - which I sank.

Friday

I hate that man, Toady or whatever his name is, more than any human being has ever hated any other human being in the history of the world. He is a stupid, skinny, anaemic, anorexic little bighead. If there was a part of my body I could move without unbearable pain, I would beat him with it. Toady wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the flippin’ barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on the health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?

Saturday

That person, that Toady, left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing him made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

Sunday

I’m having the Church bus collect me up so I can go to services today and thank God that this week is over. I will also pray that next year my daughter Cresley [the cruel, whingeing creep] will choose a gift for me that is fun: like root canal treatment or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!