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May 24, 2018( Comments: 0 )

Food Plan for your week

Without sounding like a complete sap…I wanted to share a little bit of an inner monologue, and a reminder for some of us in the gym. As I approach my competition, I tend to find myself feeling quite wise and philosophical, which is a huge shift from my usual simple, to the point persona. So let’s run with it and see what comes to fruition. Please bear in mind…this is not directly aimed at only those who powerlift or are gym goers in general. I feel the following topic can apply to all facets of life. I have simply chosen to apply it to my current situation. Feel free to substitute the word “powerlifting” with any activity that applies most to yourself…

Before I continue and get all D&M…please ask yourself a simple question. Why did you start lifting?

As Athletes, and by nature, people who continue to seek progression and results on a regular basis, it’s easy to get caught up in the numbers and expectations. Initially, they may come easy, thick and fast. This is amazing, and something to be thoroughly enjoyed. Unfortunately, for most of us…this period is short lived…and when the PB’s/results begin to slow down, or come to a grinding halt…things get hella tough…mentally even more so than physically. Some of us may be blessed with a little more mental fortitude than others…and to you guys…kudos! But for the rest of us that really struggle with the mental demons that come with being a competitive mofo…this can be a really testing time.

This is when I want you to answer our initial question. Why did you start?

My bet…is that you started lifting because you enjoyed the challenge of getting stronger. You enjoyed the gym, the sense of family, the culture, the comradery, and true support of likeminded individuals. And put as simply as I can possibly think…you enjoyed lifting.

Key word. ENJOY

One of the penny drop moments I’ve experienced in this preparation phase for my competition…is that it is ABSOLUTELY IMPERATIVE that we continue to enjoy what we do. After all…what’s the point in doing it if we can’t enjoy it? We don’t get paid for it. It’s not our “job”. We are not obligated in any way to do it. We do it…because it is a hobby and it makes us feel good.

At the moment…my current train of thought is to simply enjoy it. Yes I want results. I want PB’s. I want ALL ZE GAINZZZ. And with the coaching that I have, and the hard work I’m putting in…I can guarantee I will obtain them. But for now…when I’m stepping up to that bar…I’m attempting to do so with a smile on my face.

I am my own harshest critic, and I will continue to be throughout my days of living. I’m ok with that. It helps me to be a better person, a better husband (holy sh!t…I’m a husband now!) and a better person in general. But I’m hell bent on not letting a passion become a chore. I’ve done so in the past and lost my love for something I was not only good at, but truly enjoyed. I’m not prepared to do that again. So please….take a simple man’s, simple advice.

Slow down.
Take a step back.
And just enjoy what you are doing!

Not all gains are physical…

Regards, a smiling Steven Hanson

February 9, 2018( Comments: 0 )

Food Plan for your week

I stumbled across an innocuous piece of labelling today….which resonated with me greatly. As pictured above, the words read…

“pursue your evolution”

An inspired piece of insignia, probably not…but my god it struck a cord with me! Let me tell you why….

Very rarely in our lives, do we continually follow a single path. In any aspect of your life, be it fitness related or not, I very much doubt you have managed to maintain one singular focus/goal. Growing up….I wanted to play for the Brisbane Broncos, (if you need me Wayneo, I’m ready!) I ended up getting into a trade, and at one stage had ambitions to be a mechanical technician. I fell in love, moved to Sydney, and decided to be a personal trainer. Now, I’m trying my hand at Powerlifting, and I’m absolutely loving it!

My long winded point is…throughout this time, my goals have been altered. My career path has changed. My mindset and focus has shifted. THIS IS EVOLUTION!

Don’t be afraid to mix things up. Don’t feel like you’ve failed if you don’t stay with something forever. Just make sure that whatever you do, you do it wholeheartedly. There will be days where things are harder than others, but stick with it. Through persistence and perseverance, you will progress. In any, and every form of the word. You will improve. Be it in a physical sense, career wise, or emotionally. You will transform.

Stay true to your ever changing beliefs. Push yourself, in any direction you choose to take. And pursue you evolution. 🙏🏼


#thegymfactory #gym #fitness #exercise #training #goals #weightloss #muscle #strong #transformation #evolution #motivation #family #local #sydney #northernbeaches #monavale #warriewood #elanora #newport #narrabeen #collaroy  #bayview #churchpoint #healthy2017


Yours in wisdom,


January 5, 2018( Comments: 0 )

Food Plan for your week

So, 2018 is upon us (happy new year by the way!) For most of us fitness people’s, that mean’s setting some long term goals for the year ahead and, in particular, some short term goals for the first month.

Whilst I’m not a subscriber to the whole “new year, new me” crap (I’ll explain) that seems to be filling our social media feeds this year, I do think it’s important to re-evaluate and set yourself realistic, obtainable and ultimately progressive goals.

Why do I disagree with the term “new year, new me”?

The ever increasingly popular mantra at the turn of a new year “new year, new me”, for me, implies that you need total re-invention. Now don’t get me wrong, I’m all too aware that there are indeed some of us out there who could do with a complete personality and lifestyle overhaul, but for the majority of us, this simply isn’t true; we just need some simple refining and direction, and maybe a healthy dose of persistence. Goals will do that, provided they’re the right goals!

Here’s 5 things I like to keep in mind when setting myself goals and targets, and a few things that help me stick to them…

  1. Keep your goals SMART!

Most of you reading this will have heard me talk about the SMART principles of goal setting whilst waffling on about something fitness related, well this firmly applies here. Where possible make sure your goals are as many of these as possible:

Specific – Make sure you know exactly what it is you want to achieve and how you are going to achieve it.

Measurable – Make sure you can keep track of how you are progressing towards these goals, this way you’ll be able to see if progress has halted and do something about it before the train derails!

Achievable – Don’t go too big, or for that matter, too small. Nothing will throw you back into your old ways like setting yourself a goal that you were never going to be able to reach. i.e…Don’t tell yourself you are going to swim once a week, when you live 100k’s from the nearest swimming pool, that’s just dumb. Likewise, don’t make your goal to go to the gym once in January, because, well, you’ll have to wait until December to set yourself a new goal, right?!

Relevant – keep your goals relevant to what you want to achieve in the long term. Are you looking to be able to run a marathon by the end of the year? Then don’t tell your best bro’s that you’ll be able to bench press 150kg by mid april.

Time-bound – Give yourself a timeframe to stick to…and bloody well stick to it!

  1. Make yourself accountable

The more people that know about what you are planning to achieve, the better. It’s a ballsy move to publicly announce that you are striving for something you may fail at, but what the people around you know about, the people around you can help with, and this will be crucial to your success in the long run.

  1. Patience is a virtue

Making changes that will last, takes time and effort. This is the exact reason that your fad diets and your quick fixes DO NOT WORK. Yes, you might shed a few unwanted pounds very quickly with little effort required on your part, but these changes are not sustainable. If your goal is to drop your body fat by 7% this year, invest in a gym membership and invest your time into learning how to build muscle mass. This way, when you eventually start to drop your body fat, and you will, it will stay lower because your body will be able to use the calories from your “normal” diet. Meaning you won’t have to spend 8 weeks consuming 100 calories per day! Take your time and trust in the process. You will benefit in the long run!

  1. Stop saying “Ah F#*k it!”

As the old saying goes, “It’s not how many times you get knocked down that count; it’s how many times you get back up.”

Let’s be honest…it’s pretty likely that, at some point, you will miss a session at the gym. The intention was there but something “just came up”. We’ve all been guilty of it and sometimes there are undoubtedly circumstances stopping you from making this intended appointment that genuinely couldn’t be avoided.

However, I hear all too often “well that’s it isn’t it…I was meant to go to the gym every day this month and now I’ve gone missed one…so that’s that resolution out the window!”. Ok…yes…the literal part of your goal has gone, you’re right. But now take a deep breath, stop being a lazy, excuse ridden turd, and get your ass to the gym because that was yesterday, today you have no excuses! It’s far better to complete 99% of what you set out to achieve than to stop at the 10% you have already done!

Creating habit is all done through consistency so if you stop doing something every time you get knocked slightly off track, you’ll never see anything through!

  1. Add to your current schedule

We all have habits already, your typical daily schedule is one of them. Use this to your advantage when trying to stick to your new year resolutions.

Instead of trying to completely change your daily routine, just add to it! Tell yourself that your day is now incomplete until you have hit the gym on your way home from work.

9 times out of 10 the reason you didn’t stick to your new goal is because you failed to add it to your schedule. Yes we’re all busy and yes it’s hard to find time, but you always manage to find time to watch “Home & Away”, don’t you?!

As you can see, none of these tips are exactly mind blowing…but they’re proven. They’re successful. They work! But they only work if you do!

I want to take this opportunity to wish each and every one of you a healthy, happy and rewarding 2018. Let’s kick some ass!


November 6, 2017( Comments: 0 )

Food Plan for your week

Hey guys!

For those of you who I have not yet had the pleasure of meeting I would like to briefly introduce myself! My name is Chanelle, I am the newest staff member here at TGF. I recently moved here from Canada where I had the pleasure of working in a few gyms as both a trainer/nutritionist, and receptionist. I was also a varsity athlete (Water Polo) at Carleton University where I studied Child Studies. However, my passion is for the health and fitness industry, I am a strong believer in living a healthy yet balanced lifestyle. Health is my priority, and I like to keep things simple and stress free! With that being said, I will share some easy steps to improve your digestion and overall well-being.

Whilst working as a nutritionist in a gym back home I noticed that many of  my clients suffered from poor digestion. Inability to properly digest and absorb food is one of the leading reasons for nutrient deficiencies.  At the Canadian School of Natural Nutrition, where I studied for 2 years and attained my title as Holistic Nutritionist. There is a heavy emphasis on the importance of developing good habits to assist your body in its digestive processes; the body’s ability to utilize nutrients as fuel, allowing for restoration, as well as for energy to be created (and to fuel those huge gains you’re making in the gym). I’m going to share some guidelines with you guys and gals so that you can increase the amount of readily available nutrients to help you reach your fitness goals!

1- Alkalize & Energize– Try starting your day with a glass of water with the juice of ½ a lemon squeezed into it. This will awaken the digestive system, and alkalize your body- boosting the immune system!

2- Avoid Fermentation & Slow Digestion– Not only do we want to be drinking a minimum of 8 cups of water per day; we want the water to be at room temperature. For the digestive process to move from the stomach to the intestines, it must be at body temperature. If we regularly consume cold water it will take longer for the body to warm it up; therefore, slowing the digestive process.

3- Understand All Nutrients Are Important– Lately there has been a lot of attention drawn to macronutrients. A big shift has been made from counting calories to counting macronutrients (grams of protein, carbs, and fats consumed per day), which often results in certain nutrients (typically carbs and fat) being under consumed. It is important to understand that each nutrient has its own unique role in the human body, one that the other cannot substitute for. To achieve healthy digestion, you must ensure your body is fuelled and ready to work, meaning all macronutrients should be consumed. Low carb and/or low fat diets are not only impractical, but will leave you feeling miserable, because your body is not receiving its necessary combination of nutrients. If you think of macronutrients and micronutrients as being very similar this will make more sense… You wouldn’t limit your vitamin B intake, or decide to eliminate potassium and only have magnesium, so why would you attempt this with macronutrients?

4- Become aware that food is more complex than numbers– We often over obsess hitting a caloric goal or macronutrient goal, forgetting that food is a lot more complex. For instance, lollies and fruit often have similar calories; however, fruit has vitamins, live enzymes, and fiber, making it beneficial to the human body. If counting calories and/or macros is your thing and it works for you, that’s great! Just think a little deeper when making food choices — consciously choose the option that’ll be easier on the body and serve as a long-term benefit!

5- Hydrate, hydrate, & hydrate some more– There is often a strong emphasis on consuming 8 cups of water per day yet no one factors individuality into the equation. Although it is difficult to calculate the exact amount of water one body needs it is easy to follow a few of these simple guidelines to ensure more adequate consumption; for each cup of coffee and/or alcohol consumed throughout the day have 2 cups of water (on top of the 8), and for every hour of excess sweating, add an extra cup of water! This will allow us to not only support the bodies hydration needs but also make up for lost fluid.

6- Eliminate the middle man– eat the most whole source of all foods, the less processing the better. For example, a small handful of almonds is a lot less processed than an almond granola bar. Additionally, there are less preservatives, sweeteners, and even packaging (may as well help out the environment where we can). Whole foods are easier to digest as our bodies are made to breakdown food from the environment.

7- Rest Day– like our muscles, our digestive system needs rest. That being said, an entire day of fasting is a little much for a first timer! I suggest trying to avoid food until noon one day a week. This will allow your digestive system to finish all the hard work it has been working overtime for, and have a quick break!

It is difficult to make all these adjustments overnight, so give it time, be easy on yourself, become aware, and enjoy the process!

If you have any questions, or would like to talk, feel free to come have a chat with me at TGF J

Chanelle xoxo

#thegymfactory #gym #fitness #exercise #training #goals #weightloss #muscle #transformation #motivation #family #local #sydney #northernbeaches #monavale #warriewood #elanora #newport #narrabeen #collaroy  #bayview #churchpoint #healthy2017

October 24, 2017( Comments: 0 )

Food Plan for your week

MY Fitness!

I was asked recently exactly what fitness meant to me, and initially I struggled to put my finger on it. It’s such a large topic, and such a HUGE part of my life, to the point where fitness is not any ONE thing to me. I couldn’t possibly narrow it down to a certain aspect, or feeling, even if I tried, so I decided to do what any university student would do….and I made some dot points! Dot points looked messy, so I took it to the next level, and now, as you see below, we have numerous aspects of fitness, broken down into individual letters.

F: Force
I: Individual
T: Targets
N: Nutrition
E: Emotional
S: Support

Force: There are a couple of versions of force that apply to fitness, both of equal importance! It could be the force you exert to an exercise or movement….or forcing yourself to get something done. Either way, there is a force required to get ourselves out of that comfort zone and into the Arnold Schwarzenegger mode of “YOU CAN DO IT!”

Individual: This is SO, so important. We are all different. We all have our own needs, wants, can and can’t dos when it comes to health and fitness. What works for one person, may not work for us, and that’s ok!

Targets: I personally struggle with motivation from time to time and I’ve always found setting targets and goals really helps. Whether it is a new PB, getting a little bit of muscle gain or a little change in my program or diet to get a little summer shred on, the best way for me to keep track is to write it all down! Keep track of your goals, PB’s and most of all the positive reinforcements that you hear, see and think, to keep you on track and pushing on!

Nutrition: Well…not going to lie, I am a sucker for sugary food. I always have been. My mum would literally catch me with a jar of Nutella going at it with a spoon, pretty much every day as a kid. I’m not saying that I’m still that bad, but I do like to treat myself to a cheeky treat here or there! Unfortunately, it can’t always be like this, so to try and avoid cravings, preparation is key! Meal prepping the good old meat, vegetables and rice helps me with maintaining energy levels, gaining a bit of muscle, feeling satiated, and knowing that I’m giving my body the essential nutrients that it needs. Your body is a temple, you’ve only got the one and you can’t swap it! The saying “you are what you eat” is so very true!

Emotional: Classic female talking about emotions is what you’re thinking hey? Well yes. But it’s good both mentally and physically to talk about your emotions, especially in the HEALTH and fitness sense. Instagram, Facebook, YouTube, Television. Everywhere you look, there is a huge pressure to look a certain way, and to have the “perfect” body. Do I have this body? No…But who does? There are actually very few of us that do…and this is 100% okay! We’ve all got different body shapes, and are all different in our own unique way. That is pretty darn awesome! What isn’t darn awesome though, is our own insecurities. They can ruin our entire perspective on fitness! It comes down to our ability to push aside these insecurities, and find those things that can help to get you back into a solid and positive mindset and to remember you are beautiful in your own special and unique way! Personally, the way I attempt to deal with and overcome any insecure or downward moment in my life, is to read articles or books that have a positive outlook on life and different situations. I also write positive notes or affirmations in a journal to read back on when I’m struggling! I meditate, i talk to those who I confide in and i even listen to some up-beat music! There’s always a little way to make your heart smile again, so I suggest spending some time to find that one thing that will make you feel even that little bit better, and reminding yourself how amazing you are!

Squats: Simple. When in doubt, squat it out!

Support: The Gym Factory (not being bias) is an awesome support network and gym! I wouldn’t be where I’m at today without the people I work and train with. I’ve made lifelong friends and everyone cares about everyone. No matter what time you train, motivation to get in can be difficult! But it is made easier by having people that push you and make sure you’re getting to the gym. Whether that be your family, the PT’s or your friends in or outside of the gym! Support ties in very well with the E in FITNESS. Often you’ll find a lot of other people in the gym that have had or are going through the same emotional struggles and battles as you and that’s great because it’s a way to de-stress, express and re-build your mindset in a positive, supported and healthy setting.

Thanks for reading everyone! I hope you enjoyed my little insight into what fitness means to me! If anyone ever needs to talk or needs help with anything – you’ll know where to find me in the gym 🙂

Bree xx

#thegymfactory #gym #fitness #exercise #training #goals #weightloss #muscle #transformation
#motivation #family #local #sydney #northernbeaches #monavale #warriewood #elanora #newport
#narrabeen #collaroy #bayview #churchpoint #healthy2017


October 6, 2017( Comments: 0 )

Food Plan for your week

Time to enjoy yourselves!

I want to talk about something that often gets ignored in the fitness industry. HAPPINESS.

“Health” and fitness is predominantly a results driven business. I invert commas health, because unfortunately, there is HUGE discrepancy in what some people deem to be healthy.

Open up Instagram, snapchat, YouTube, or any social media channel in general. Everywhere we look, we are lead to believe that these sculpted, lean, shredded, muscle bound physiques are the prime examples of health. But I challenge that theory.

I STRONGLY believe that to be truly healthy, being healthy in the mind is equally as important our body.

Take for example your bodybuilders. They are often portrayed as a perfect example of health and fitness. In magazines. On Instagram. On our tv’s. But have you seen a bodybuilder in their offseason? Do they actually maintain these “ideals” all year round? Chances are they are a fair way off of the original ideal physique, and probably not too happy with their own body anymore. Have you spoken to one as they approach the final days of their competition prep? My guess is they are probably hating on life a little, and particularly hating on those people that are going out to dinner with their friends, eating and drinking what they want, and generally having a great time. This is because they have sacrificed so much, indulged themselves so little, and driven themselves so hard into the ground, striving for every possible ounce of physical improvement, that they have forgotten what it is like to enjoy it all. They are so fixated on the end result, that they may not even enjoy the process of getting there. Workouts are no longer fun, but a necessity. Eating food is no more than a calculated intake of fuel for the body. Social gatherings, well a lot of the time they are an unnecessary inconvenience that gets in the way of the previous two!

Don’t get me wrong, I am by no means having a dig at bodybuilders at all. They are incredible athletes, and the dedication to their sport in something I truly admire. The same goes for any professional athlete. They are obviously amazing at what they do, and inspire us all greatly. But when it’s all said and done. When the competition is over and they’ve hung up the boots, so many fall off the bandwagon, lose their way, and become a shadow of their former “ideal” self. This is where I believe the concept of health and fitness has become blurry…and I intend to clear the water.

As mentioned, fitness is a results driven industry. People determine success by the ability to reach a goal. An end result. The unfortunate by-product of this is that more often than not….people lose sight of the MOST IMPORTANT part to fitness. Enjoying yourself! How….or more importantly, why…would you continually do something you don’t necessarily enjoy? How are you meant to do that long term?

When I speak to people about fitness, as cliché as it may sound, I don’t speak of it as an objective. Fitness is a lifestyle. It isn’t achieved by one particular act or result…it’s achieved by a combination of numerous choices and actions that contribute to an overall change of lifestyle and perspective. Setting goals is an important part of achieving this, don’t get me wrong, it is MASSIVELY important! It keeps us on our toes, keeps us pushing further and harder, and gives us a measure of accountability. Particularly when first beginning your fitness journey and you are trying to get some momentum, goal setting is huge. And the satisfaction of then reaching said goals is amazing…but I encourage you to try and do something in the meantime.

Fall in love with the process!

Set your goals, reach them. Set some more goals. Reach them badboys too! But don’t lose sight of the forest through the tree’s. Enjoy yourself along the way! Mix your workouts up. Have a cheat meal every now and then (within reason!!). Have some fun with it!

I don’t encourage people to train to be the best, or better than anyone else for that matter. Instead. Strive to be better than who you were yesterday. Nutritionally. Physically. Emotionally.Mentally. Embrace the challenge, and fall in love with the process, of simply being a better version of yourself.

The journey is the reward…


#gym #fitness #exercise #training #goals #weightloss #muscle #transformation #motivation #sydney
#northernbeaches #thegymfactory #monavale #warriewood #elanora #newport #narrabeen
#collaroy #bayview #churchpoint #healthy2017

September 27, 2017( Comments: 0 )

Food Plan for your week

Summer is just around the corner and if you still haven’t lost the winter bulk that crept on while you were hibernating, now is the perfect time to do something about it.

We all seem to forget, but losing weight and going to the gym don’t have to be the most daunting experiences known to man. Below are 7 EASY things you can do to start slimming down and looking great just in time to get in some bikinis and budgy’s!

1) Drink more water. Eight glasses of water a day hydrates your body and makes everything function better – muscles, organs, and cells. You’ll flush toxins from your body and burn fat much more quickly and easily than if you are dehydrated.

2) Ditch sweetened drinks. Soda, energy drinks, and sweetened coffee and tea add a LOT of calories to your daily intake, and very often just cutting these out of your diet will result in a few pounds weight lost. If you’re drinking 8 glasses of water a day, you certainly won’t feel thirsty so eliminating extra beverages shouldn’t be difficult.

3) Get moving. The more physically active you are, the more calories you burn, and the more fat you will lose. Engage in a few different physical activities each day to burn calories. You can take  walk the dog, play with the kids in the backyard, join a sporting team, or even join a gym (I happen to know of a pretty good one!) . . . any kind of physical movement burns calories. Burning calories burns fat. Presto!

4) Fuel your body. Be sure to start each day with a healthy breakfast, and then eat something every 3-4 hours minimum throughout the day. Eating more frequently keeps your metabolism running strong so you lose weight more easily. When you don’t eat often enough, your body slows everything down so losing weight becomes much slower and much more frustrating.

5) Protein power. Try to include a source of protein in each meal and snack because protein is digested more slowly than carbohydrates, which means you don’t get hungry as quickly. Good sources of protein are lean chicken or turkey breast, fish and seafood, lean cuts of beef and pork, nuts, eggs, and low fat cheese. Good vegetarian sources of protein are beans and tofu.

6) Veggie power. Include plenty of fresh vegetables in your daily diet, especially the ones with a high water and fiber content, like lettuce, spinach, cucumbers, tomatoes, and peppers. Vegetables are excellent weight loss foods because the high fiber content helps you feel full while adding very few calories to your diet.

7) Natural sugar for sweet cravings. Finally, if you have a persistent sweet tooth, start getting your sugar fix from natural sources of sugar like fresh fruit. You may be surprised just how easily you can quiet a sweet craving with a banana or an apple. If you want to add a little more staying power, add a tablespoon of peanut butter or low fat cream cheese for added protein and fat.

These actions are simple enough that you can easily incorporate them into your daily activities, yet they really work! Throw in some well-structured training to suit, and you’re in the business! Within a few weeks you’ll be able to see the results, both on the scale and in the way your clothing fits. Not to mention your energy levels and concentration will probably improve too, so you’ll not only look great this summer but feel great too!


#thegymfactory #gym #fitness #exercise #training #goals #weightloss #muscle #transformation #motivation #family #local #sydney #northernbeaches #monavale #warriewood #elanora #newport #narrabeen #collaroy  #bayview #churchpoint #healthy2017

August 22, 2017( Comments: 0 )

Food Plan for your week

“Well I have to let you know that Janet was my first …..and she was AMAZING! I was enthusiastic, but as I look back now, I realise that I was pretty un-skilled and just making it up as I went. I really wasn’t very good at it so I wasn’t at all successful!

But my Personal Trainer, Janet, made all that change for me. Her wide range of Personal Training skills that included her caring approach, a deep technical knowledge, great inter-personal skills, a genuine love of training, structured technical programming and an unceasing enthusiasm for setting my next training goals, and her ongoing motivation for me to achieve those goals and to then set the next goals changed everything. I got out of my training ruts, I corrected a lot of technical problems and I realised where I had to focus my training time to train efficiently and to maximise results.

The bottom line is, having a Personal Trainer changed my training world for ever and as a result, I started to enjoy my training more than ever. I have been able to not only use, but keep building on that training knowledge for many years since.

So, being a member of The Gym Factory, at some point you most likely would have considered working with a Personal Trainer…..but did you know enough about what a PT does for clients, and why a PT is actually so important to you achieving your fitness goals?

Ok, let me help you a bit with this by giving you a quick run-through of the main benefits I found from using a Personal Trainer…..benefits that are really worth thinking about when you are making your Personal Trainer decision….

  • Its Educational: Your PT is trained to teach you what exercises to do, how to sequence those exercises and how to do them correctly – they will help you and you will learn along the way how you can hit your fitness goals in an effective and safe way.
  • Using the Right Technique: Your PT will ensure your correct posture and movement patterns so that you perform each exercise correctly which will help you to maximise your training results.
  • Tailored, Specific Training: Everybody’s physical abilities, anatomy, technical skills, fitness goals, training experience and learning preferences are different – your PT will base their fitness programs, their communication style and their teaching methods around YOU.
  • Setting Realistic Goals: Your PT is skilled at knowing what is achievable for you, how to set short, medium and long term goals for you and what is required for you to hit those goals.
  • Keeping You Accountable: Your PT will help you stay on track so that your fitness habits become sustainable as well as helping to quickly get back on track if you do happen to slip.
  • No Wasted Time = Maximum Effort: Your PT will have a specific plan of what you need to do in each session so you always get the best return on your invested training time.
  • General Dietary Advice: Your PT will help you to better understand the nutritional guidelines for a healthy diet and they will even help you monitor your progress with improved eating habits.
  • Your PT will Challenge You: Let’s face it, it is really easy to fall into the same old training routine, you get a bit bored and lose motivation and then you stop regularly exercising. Your PT will challenge you to keep progressing, to try new exercises, to reach new heights, to push yourself and to enjoy your training.
  • FUN!: Training can be a bit isolated at times and working with a PT will add that extra dimension of another person sharing, motivating, striving, guiding and laughing with you during your training and as well as in celebrating your achievements and new PBs!

Your Personal Trainer also has to be fully accredited and insured, they must have current First Aid and CPR certification and they have to meet the ongoing “Continuing Education Credits” requirements to maintain their professional certification. So you can be sure you are being looked after in the most professional of manners.

The bottom line is to think of your Personal Trainer as a passionate, highly motivated , self-starter fitness coach, nutrition guide and 1-1 personal motivator all wrapped up in one fitness professional. For sure, not everyone NEEDS a personal trainer, but without a one, your fitness goals will be much harder to achieve!

So really what are you waiting for? Why not speak to Steve, our PT Manager, about which Personal Trainer might suit you best, or alternatively, grab me or any of the Personal Trainers in the gym and have a chat about how you are going with achieving your fitness goals and what Personal Training options are available to you.

Train hard and smart, have fun and enjoy every minute of your health and fitness.

Cheers, Tony”

#thegymfactory #gym #fitness #exercise #training #goals #weightloss #muscle #transformation #motivation #family #local #sydney #northernbeaches #monavale #warriewood #elanora #newport #narrabeen #collaroy #bayview #churchpoint #healthy2017

August 10, 2017( Comments: 0 )

Food Plan for your week

Let me ask you all a couple of quick questions…

What do you look for in a gym?
And moreso….
What makes a gym…your gym?

– Is it the equipment? Top notch, well maintained and with all the bells and whistles?
– Is it the entertainment? The TV’s you can dial into or the music you can zone out to?
– Is it the staff? Owners, reception, crèche, trainers and everyone in-between?
– Is it the value for money? The classes, the personal training or crèche.
– Is it the facility in general? Clean, tidy and in a great location?

You know what I think? I think it’s all of the above. And more.

For the past ten years I have worked in, advertised for, and been a part of so many of gyms with so much variety, but sadly, they all just have that something that’s missing. Community.

I personally believe it’s the people who are there every day that say hello, the people to encourage you to keep at it and to keep going. It’s the environment that is created by you and your friends and family, the staff and the trainers. It’s fun. It’s an escape. It’s a challenge all wrapped into one. It’s a place you WANT to be. A place you feel WELCOME.

I can’t think of many 24 hour gyms like The Gym Factory where as soon as you enter, you are greeted with a smile, and asked how your day is by someone that is truly interested. When you are on the gym floor, people are smiling and they are all building, creating and producing a positive vibe. The trainers, the members, they’re vibing, they’re helping each other, they’re having fun. They’re all happy to be here!

It is amazing when you can walk into a gym for the first time or for the 100th time and not feel judged or fearful that you are not fit enough. Where you actually feel like you belong.

This is why I’m so happy to now be a part of The Gym Factory family, and proud to work for a true local family run gym where anyone, any age and shape and level of fitness, are welcome!!

This is a community. We are a team. Each and every one of us…are all a piece, a valued piece, of The Gym Factory Family.

So what are you all waiting for?

Come on down and if you are already a member, bring your family and friends in to show them what an amazing, friendly place The Gym Factory is, and how we can help you achieve your goals.


#thegymfactory #gym #fitness #exercise #training #goals #weightloss #muscle #transformation #motivation #family #local #sydney #northernbeaches #monavale #warriewood #elanora #newport #narrabeen #collaroy #bayview #churchpoint #healthy2017

July 20, 2017( Comments: 0 )

Food Plan for your week

Ladies and Gents, I need to tell you something. I don’t want you to take this the wrong way or be offended…but it’s time someone said it.


I have been involved in fitness long enough to know that it takes an extremely naïve person to dismiss someone’s methods. Whether it be in regards to training or dieting…everyone has their own way. But so often in the fitness industry as a whole, I see people looking for the quick fix. Some crash diet that loses you 5 kilos in 2 weeks. This new superfood that targets stubborn fat cells, breaks them down and turns them into energy. A workout routine that gets the abs poppin’ and the booty boppin’ for a summer holiday. But the simple fact is, unless you are able to stick your methods, whatever they may be, for the long haul, and have a long term plan that revolves around consistency and sustainability, I very much doubt you are going to finish with a smile on your face.

Like it or loathe it, fitness, as cliché as this line is…is a lifestyle. It’s not a result. You can improve your fitness as a result of improving your lifestyle, but it’s not really the end goal. I mean. Say you lose a decent amount of weight by massively cutting your calories and making some drastic changes to your diet. WELL DONE! But…my counter is this. Have you actually gotten fitter or healthier? And more in importantly…can you maintain it? My guess is no. You have probably restricted yourself, cut something you love (ice cream/chocolate or alcohol) completely out of your diet, trained a ridiculous amount and run yourself into the ground. You got the numbers and that’s awesome. But along the way, you’ve developed a poor attitude towards fitness as a whole. You’ve taken things to the extreme…allowed yourself no room for error…and if/when you slip up…it’s in a BIG way. This then….unfortunately leads to you feeling bad about yourself and your choices, getting the guilt’s, and setting up a negative mindset in which you will probably punish yourself as a result and “Ban” yourself from doing it again….until the next binge. And so the cycle begins again, until the guilt’s inevitably get so bad…you just give up.

You can train mean and eat clean. You can try your paleo, keto, vegan, gluten free, 5&2, or no carbs after 6pm bro diets. You can do 5 sets of 70, lift heavy, have no rest periods, superset, triset, giant set, do only functional movements, do leg day errrrrrrryday or workout twice a day, 7 days a week…but in the end, Unless it’s something you can do sustainably, is it worth it? If it feels like a “diet”, if you feel restrained or have cravings and possibly start dreaming of UFD’s (Unidentified Flying Doughnuts…obviously) or even wondering to yourself what it would actually be like to eat a horse, are you going to stick to it? If you burn out, suffer constant DOMS (delayed onset muscle soreness) or get injured… Are you really going to be able to keep it up? Again. My guess. No.

I personally would much prefer to be able to go out to dinner and drinks with my beautiful fiancé and friends and not worry about this not being on my meal plan or having to get on a treadmill tomorrow to burn off all that ice cream, and that makes it enjoyable to me. Training, eating, it should not be a punish. It should be part of your life. An enjoyable part. A SUSTAINABLE part.

The best diet, the best training plan….is the one that works best for YOU. LONG TERM.



#gym #fitness #exercise #training #goals #weightloss #muscle #transformation #motivation #sydney #northernbeaches #thegymfactory #monavale #warriewood #elanora #newport #narrabeen #collaroy #bayview #churchpoint #healthy2017

July 14, 2017( Comments: 0 )

Food Plan for your week

Ladies we need to have a chat.
Recently I’ve been talking a lot in the gym about busting the fear and uncertainty that women feel around the weights area at our gym and I feel strongly that we need to bust down the weights/cardio area gender divide.

When I’ve raised this with some of you I have received the response again and again “Oh, I thought that was only me!” I am here to let you know that you are absolutely 100% definitely not the only women who day after day, week after week, walks past the weights area, up the stairs, to the cardio or group class area to stay there for the rest of your workout because you are not feeling confident enough to rock it in the weights area.

And I’ll let you in on a little secret, I’ve not always been comfortable in the gym either and prior to becoming a PT I spent a long time being too afraid I would do it wrong and get laughed at if I tried to do weights. When I did get my courage up I’m sure my face was bright red with embarrassment as I fumbled my way through trying to figure out how various machines worked, often casting a glance around to make sure no one was watching before I just gave up and walked back to the cardio area. As I slowly worked the weights area out I still didn’t feel at home amongst all the guys, often the only girl in the weights room, and I felt compelled to compete and keep up with their weights to ‘earn my right’ to be in the weights room.

I’m glad I’ve finally found peace in the weights area and I am determined to help other women find that same confidence. Just a few reasons that we, as women ought to be doing more weights, are;

– More muscle mass = higher metabolism
This means you’ll burn more calories just by sleeping and sitting at work!
– Improved bone density
Osteopenia and osteoporosis effect women at a much higher weight than men. Lifting heavy weights (5-8 rep range) is one way to prevent loss of bone density.
– Variety
I don’t know about you, but there is only so long I can spend on a treadmill before I get bored. Using different weight techniques we can get a cardio workout alongside a resistance workout to burn the same, if not more calories, and you can mix it up every time you come into the gym.
– Hitting aesthetic goals
As well as helping with weight loss, weights can help sculpt those ideal glutes, tone the problem spots on the arms and build killer legs.
Technique is important in the weights area and understandably many women I talk to have been too afraid to get it wrong to give it a go so a few of my tips for how to get started in the weights area are;
– Ask for help
If you are really unsure when to start invest in a few personal training sessions to learn some techniques and how to use the equipment or come to the Tuesday 9:30 Women’s weights hour.
– Don’t be afraid to look silly working the machines out.
Even after getting my personal training certificate I had to work out, examine and get it wrong on each machine at the gym factory before I got them worked out. If it took me a bit, don’t be afraid to read the instructions and have a good look before jumping on it. (Handy hint, most of the machines have yellow where they adjust)
– Grab a friend
it’s always less daunting and more fun busting out of your comfort zone with a friend
– Remember everyone started somewhere and was in your shoes at some point
– There is no such thing as too old/fat/weak/unfit to be in the weights area
Don’t fool yourself with this, cut the negative talk and remember we have 1kg weights for a reason, because it’s perfectly acceptable to lift them.
– Have fun with it
Yes, there is often lots of pained faces and grunting in the weights area, but laughter is allowed and encouraged too. Pick a few exercises you know and love, throw a medicine ball at a wall, try to bust out some jump rope moves from back in primary school, give the monkey bars ago. Moving is supposed to be fun and natural, don’t put too much pressure on yourself to have an intense serious session every time.
If you are still feeling unsure but want to give the weights a go you can always ask me, or any of the other trainers around the gym.

Looking forward to seeing you lifting some weights!!


#fitness #goals #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

July 5, 2017( Comments: 0 )

Food Plan for your week

When it comes to health and fitness, there are a lot of myths about what actually works and what doesn’t. Your slow progress could be a good indication that maybe what you’ve been told or you have read was not so true after all. So what are some of the myths out there?

1. Doing crunches with give you a six pack
While working abs is a good part of every would out routine, constant abdominal exercises are not going to give visible abs. You’ve probably heard before that’s abs are made in the kitchen, well this is mostly true. You need to lower your body fat percentage for abs to be visible. That’s not to say you should stop working them, Like every muscle, they need to be stimulated in order to grow and strengthen.

2. The more you sweat, the more you burn
This is not the case. Sweating is a biological response that cools your skin and regulates internal body temperature.

3. You can lose weight from one specific area
With weight loss, its common to think you can target one area to lose weight. This is not the case. Your body loses fat percentage as a whole. Generally the last place men lose their highest fat mass is the abdominal region while for women it’s the thigh and glute region.

4. Carbs are bad
Not at all! Carbs are what fuel the body and give you energy for your day. Have you ever been on a low carb diet? Not fun hey.. Though they are essential, not all carbs are the same. There are low GI and high GI carbs. Low GI (glycaemic index) carbs are slow release energy such as things like wholemeal breads, pastas and sweet potato. High GI carbs give you a spike in energy for a short period of time such as white bread or potatoes.

As you can see, health and fitness is not all it makes it out to be sometimes. If you are unsure of something, ask one of our friendly staff or do your research from a reputable source.

June 29, 2017( Comments: 0 )

Food Plan for your week

Are you tired of working hard, but not getting the results you want??

Well there could be a few things about your workouts that could be contributing to your results, or lack thereof.

Here are a few pointers that you should consider when working out in order for you to effectively start seeing results.

1. Are you doing the same thing? Pushing the same weight? Running at the same pace? Doing the same workout…week in week out?…..

Now if you’ve answered YES to one or more of these questions, it’s time to make some changes. You’ll need to change up EVERYTHING! Shock your body, and give it something it hasn’t had before. Once your body has gotten use to the same routine/workout, you’ll hit a plateau, which means that your body is so comfortable with what you’re doing, that it’s not going to change. And that in order for you to see more results, you need change up your routine/workouts entirely! DONT STAY IN YOUR COMFORT ZONE!!!

2. Are you eating the correct food, and the correct amount of food to help you reach your goals??

A lot of the time, we tend to think that eating healthy 3 out of 7 days is going to help us get results. The harsh reality is that you need to eat healthy 7 out of 7 days to get results. And I’m not just talking about doing it for just one month, I’m talking about making the sacrifice now and making it a lifestyle! Results don’t come easy.. but they do come if you are consistent and disciplined. So no cheat days at all!

3. If you’ve honestly done all the above, and stuck to it for a minimum of three months without any luck…Have you ever thought about going deeper and getting a dexa scan ?? (which is a full body scan, that shows you in great detail where and how much fluids/fat/lean muscle mass, you have)
This, along with the advice of a dietitian or nutritionist, will help pinpoint your problem areas. Which will then give you a greater understanding of your own body, and then you can attack the areas, and train effectively to get the results you DESERVE!!!

The answers you get from these questions are individual, however the take home points remain the same for us all. There is no single thing we can do to achieve our goals. It’s a collection of things…and then a continual collection of those things. You can’t simply change your workout and expect results. You can’t eat healthy for a week and suddenly have your body change it’s shape. You have to stick at it…and then, and only then well you see the reward for your actions.

So please, don’t get down on yourself if you feel like you’re working your ass off and not getting anywhere. You can do it. You may need to change a few things. But it’ll be worth it.


#fitness #goals #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

June 19, 2017( Comments: 0 )

Food Plan for your week

How many times have you started something and never finished it?

Gone into something with good intentions only to let things slip by?

Set goals, only to fall short?

How many times have you quite simply…Given Up!?

It’s pretty common to hear the age old “almost, but not quite stories”. Not only in the gym, but in day to day life, we are surrounded by them.

  • I was going to do that last rep, but I couldn’t be bothered
  • I almost made that team, but just missed out
  • I was going to going to go for a run on the weekend, but didn’t get to it
  • I did quit for a while…but then I kinda just started again
  • I was eating healthy, but then I got bored
  • I had every intention of being good on the weekend…but nah.

If you ask me….our problem is simple. We forgot our why. As in… WHY were we doing it in the first place?

Everything we do…we do for a why. Be it something stupid…like going to the dentist to get your wisdom teeth out. WHY? Because the dentist told you that it needed to be done to avoid further issues in the future. And I think, probably because the dentist wants to inflict pain on you. Or maybe it’s for more heartfelt reasons. Maybe you’re giving up smoking….why? Because it benefits the health of your baby girl who has asthma. But the simple fact remains that everything we do, we do for a reason. The problem lies in that, as soon as we reach our first hurdle, we forget that reason. We forget that you started your fitness journey because you were sick of feeling lazy and sh!t about yourself and knew that by introducing exercise, things would change. You forget that your “bad knee” would in fact be a lot less “bad” if you lost the some weight and took some stress off the joint. You forget that you are your son’s biggest role model, and your poor food choices are being followed to a tee, resulting in his childhood obesity, and that his change comes down to the example you’re setting.

When the going gets tough, we focus on the struggle rather than the reason you started in the first place. Our WHY. And that’s why so many journeys fall short.

So how do you avoid it? That answer varies….depending on you and your why. But generally, the answer is quite simple. Remind yourself…. Whatever way works best for you.

If your goal is to get shredded for your holiday, put a reminder in your phone of how many days left until you leave and have it go off every morning before gym.

If you’re worried that you are missing out on playing with your child because of your poor health….carry a photo of them everywhere you go.

If you want to fit into a certain dress…keep that dress on show. You girls that get married…you are often in the best shape of your lives when that happens….why? Because you are constantly reminding yourself of the big day. You’ve had an image in your head of how that day will go and how amazing you will look since you were a little girl, and you are hell bent on making it happen. It’s your WHY!

As trainers, we will always stress the importance of goal setting, and making sure that they are realistic and attainable, and I will not argue that in the slightest. Without them, we will often lose sight of the forest through the trees. But setting goals is the easy part. I mean….we all know what we want. The hard part is getting there. Pushing through the inevitable struggle required to reach them.

You need to have a reason to keep pushing. You need to know your reward. You need to know that it’s worth it.

You need your WHY…


#fitness #goals #vision #why #motivation #action #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

June 15, 2017( Comments: 0 )

Food Plan for your week

Just last month I put up a challenge to members and staff;

The challenge was to complete 25 unbroken goblets squats holding 50% of your body weight. There was more to this challenge than simply pounding out 25 reps. It was actually a test of your strength, endurance, and an insight into how you will hold up under the bar of a back squat. There is even merit to say, if you didn’t make it to 25 without breaking…you really shouldn’t have a bar on your back.

This brings in the importance of gradual progression. Too often I see people coming into the gym, starting with exercises that are probably too advanced for them or lifting weight that is too heavy for them, and they perform the exercises with terrible form. There in-lies the importance of gradual progression!

So, what is it, what is gradual progression?

First of all, we need to look at overload.

Most people know that in order to get results you need to put your body under stress (load) that you are not used to, so that your body can change and adapt and become stronger, fitter etc.

Progression is how we go about increasing the load.

When it comes to increasing load, it’s best to increases GRADUALLY…whether that be the amount of weight you move, or the amount of times you do it. Making small, incremental changes here and there, rather than jumping straight in to a big weight or complicated movement. Not only is this the best way to get results, but it’s the best way to avoid an injury.

Here’s something to think about….

What causes the most injuries in recreation gym related activities?

It’s not cross-fit! And it’s not powerlifting either!

It’s actually running! Recreational running actually causes the most injuries out of these activities. Up to 80% percent of runners are in pain and this really comes down to how people are moving.

When it comes to something like going for a run it seems pretty natural, but even with running – the importance of gradual progression is key.

For example, if you have been out of the game for a while and decide to start getting back to some training, the first move will most likely be going on a run.

But in the same way that your body can adapt to training stimulus, if you have been at your desk for 8 hours a day then your body will adapt to that too. So when you go on that run your body will move differently. Going from 0-100 (sitting to running) is quite often going to result in an injury.

So how do you get to the point that you can run or jump or lift weight that you would like too? Through gradually progressing the exercises. Like the old saying goes, sometimes you need to learn to walk before you can run, or was it crawl before you can walk? 😊

All this said, sometimes it gets hard to leave your ego at the door but if you want to live a healthy life and to continue training. Give these things some consideration.

If you are looking for any extra info, just flag me down!


#fitness #goals #progression #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

June 6, 2017( Comments: 0 )

Food Plan for your week

Weight loss is something I am no stranger to. Been there done that, three times in the past decade!

By three times I mean, there has been three times in the past ten years that I have tried, truly tried to lose weight – And I have been successful.

Don’t get me wrong, there have been plenty more times where I thought I was trying to lose weight. But I wasn’t, not 100%.

The key word here is ‘try’. If you are someone who ‘wants’ to lose weight, have you actually tried? I don’t mean for three days, two weeks, or one month – I mean really tried.
If I asked you five questions in regards to your past or current attempts at weight loss I’m pretty sure we could work out how you score on the try scale.

  1. Have you chosen a method of losing weight that you enjoy?
  2. Have you kept a food diary?
  3. Do you consciously track how much water you are drinking per day?
  4. Have you educated yourself on how food is measured?
  5. Are you being physically active?
  6. And 6…less a question, but more a statement/reminder.

  7. Treat yo self…when you have earnt it!


Have you kept a food diary?

If the answer is no… My response would be – so you haven’t taken this seriously…yet? The secret to weight loss I believe is as simple as keeping a food diary. If you don’t want to write what you are about to eat in a food diary, then do not eat it. It really is that simple. I ask my clients to think about it like this – if the food choice you are about to make going to get you closer or further away from your goal? If it’s the latter, don’t eat it so that you don’t have to write it down. I’d also suggest pre-planning a food diary, seeing in advance what your day will look like. Whether it be calories, or macronutrients (more on that later) it is important to know whether at the end of the day you are eating a grand total that is in fact going to enable you to lose weight. There is no point in guessing, guessing doesn’t get results, planning does.

Have you educated yourself on how food is measured?

Let’s say we have two people standing side by side, both with a goal to lose 5kg. One male, one female, chances are these two people will not weigh the same to start with. With nutrition a major factor in weight-loss, it would be important for both to know that their food consumption targets, in order for them to lose 5kg would be quite different. Two main ways of measuring food are macronutrients and calories. While I think it is important to not over analyse everything you eat, I do think its important to have a basic understanding of what your intake is and where it should be in regards to your goals. For example; if you are considering working with macronutrients you should have an understanding of Carbohydrates, Protein and Fats and what foods you enjoy that fall into these categories in order to calculate a daily intake that hits your targets.

Treat yourself…when and only when you have EARNT it.

If you are serious about weight-loss, you will seriously be doing all in your power to eat and exercise right. I love when someone says ‘I had my cheat meal last night’. What?!?! Love it! A cheat meal isn’t a reward at the end of day three of trying to eat healthy, believe it or not a cheat meal is a strategically placed meal that comes sometime after day three.

So…have you tried? I mean really, truly tried? If so, no doubt you have been successful and hopefully have chosen a journey that is a lifestyle change, one that you enjoy and are able to maintain.
I have first-hand experience with choosing a weight loss journey that isn’t so fun, allowing it to take over and quite frankly whilst I lost the weight I didn’t have much fun along the way, much of a social life and was way too scared to cross the lines of what was needed to be done. I like to call this weight-loss tunnel vision and while it is important to be serious, truly try and allow yourself to achieve your goals. I do believe it is so important to choose a journey that enables you to live – be social, happy and motivated all at the same time.
If you are stuck with any of the above, need some direction, accountability, or a little extra knowledge feel free to ask me a question on the floor. And most importantly don’t be upset with your results unless you have truly tried, if you truly try you will achieve what you are after 🙂

Ash Kavanagh

#fitness #goals #weightloss #goalweight #commitment #dedication #planning #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

June 1, 2017( Comments: 0 )

Food Plan for your week

How often do you tell yourself, “I’ll start exercising next week” or “I’m going to get fit and healthy for my 40th birthday?”
Maybe you used to exercise when you were younger, but since having kids, you “can’t find the time” or maybe you’ve never been one to exercise.

There are so many people out there who, I know, would love to be one of “those people who love working out.”
But do you know what?
No one loves working out every time!
I’m a personal trainer and even I have days where I just don’t feel like it! I’m tired or am just not feeling motivated. But 95% of the time, I train anyway.
Because I know I’ll feel better afterwards!

But being able to just tell myself to go and train comes from being consistent with my training. And the knowledge that I will feel amazing and have much more energy afterwards!

How can you “get back into it” if you’re struggling to find the time and/or motivation?
The following tips are what I tell my clients when they have lost their mojo.

1-Diarise when you can train. Treat your session like an appointment and at the beginning of every week, write the times you plan on training in your diary.
Don’t cancel!

2-Ease into it.
Don’t start off with the hardest class at the gym, or try to run 10kms!
You will never go back, if you can’t walk for a week after your first session!
I always tell my clients that it’s more important that they feel comfortable and are enjoying what they are doing FIRST.
Then you can work on smashing some sessions and reaching your goals. But if you don’t enjoy what you are doing, why would you keep doing it long term?

3- Use a PT, otherwise find a reliable friend and organise to exercise together.
A PT will push you harder than you would train on your own and will be able to give you a program to follow, and even help you with nutrition too.
Training with a PT or a friend makes you accountable, and therefore less likely to cancel.

4-Find something fun or different that you will enjoy doing!
Exercise doesn’t have to be boring!
What about trying that new class at the gym that you’ve been too scared to try, or going down to the local pool for a swim? ( Fitness instructors are mostly very approachable- if you talk to them at the beginning of a class and tell them you are new, or just getting back into it, they will support and help you) or how about trying rock climbing? Or a dance class?
Last year I was getting bored with my regime, so I took up pole dancing! It took a lot of courage, and actually turning up at the very first class was hard, but I loved it! And it gave me that boost that I needed at the time!

5-Set some goals.
I find that if I have goals, then I am more likely to stay motivated.
Make sure they are specific, ( eg I want to lose 3 kgs by 15 June), measurable ( so you know when you have reached them) achievable and realistic, and make sure you give yourself a time frame to achieve the goal.

6- Don’t deprive yourself!!
I find a lot of my clients get back into their fitness regime and never allow themselves any treats at all. They think that now they are “back on track” they need to only eat an organic, paleo, no carb diet.
Who wants to live like that?!! Not me!
It is ok to have a treat every now and then! I have a piece of chocolate most nights! I’m not saying it’s ok to eat a family block of Cadbury, but allowing yourself some treats is better than feeling deprived and bingeing down the track.
Think of it as a lifestyle, not a diet or something that is hard to stick to. You are more likely to stick to it, if you are realistic and are not depriving yourself TOO much.

7-Be prepared!
This applies to both your training and your nutrition.
If you are training in the morning, get your workout clothes out the night before. If it’s at night, make sure, if you are going straight from work, that all your stuff is packed so you don’t have to go home first. ( you know there’s no chance you will leave the house again once you’ve walked in the door!)
With your food, pack lunches the night before. Have snacks ready so you don’t buy muffins and chips.
Plan your dinners for the week, so you are not buying take away because you don’t have anything to cook.

And lastly, don’t take it all so seriously!! If you miss a workout, because you were too tired, or even if you just couldn’t be bothered, it’s OK!
It doesn’t mean you should go and eat 2 Big Macs, a large fries and a chocolate sundae, and “start again next week!”
Just put it behind you and try again the next day.

I know what it’s like to lose motivation and I hope some of these tips help you if you are struggling right now.
It’s ok- pick yourself up and try again! You will get there!

Eve xxx

#mojo #motivation #fitness #goals #prepare #personaltraining #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

May 22, 2017( Comments: 0 )

Food Plan for your week

So it seems to me that there are 2 main types of people in the gym world – those who love, love, love cardio boxing and those who are going to love it but don’t yet because they haven’t tried it!

I’m going to help spread the love now as cardio boxing is not only fantastic for fitness but it is also the absolutely best fun so I am pretty sure you will hear more laughter and see more smiles in a cardio boxing class than most other types of classes!

Fantastic for fitness hey .…..well OK here are just some of the seriously good benefits that regular cardio boxing will deliver for you:

  • Improved Cardio Fitness: Boxing requires rapid full body movements that get a huge number of your body’s muscles activated together making your heart and lungs work pretty hard to pump blood containing oxygen to all parts of your body – cardiovascular benefits to the max!.
  • Strengthened Core: Boxing is very challenging for your core as the fast pivoting movements in a standing position dynamically and consistently taxes your main core and stabiliser muscles super hard.
  • Fat Burn: Cardio boxing can burn well over 300 calories per session and as it is high intensity training you will continue to burn heaps more calories well after the session.
  • Toned Muscles: So think about a typical boxer’s physique – lean with a lots of firm well defined (“rippling”) muscles – arms, shoulders, back, chest, abs, butt, hips, thighs and calves. Because cardio boxing is fast and repetitive requiring strength and endurance it helps to produce toned firm muscles all over.
  • Stronger Bones and Ligaments: The pad and glove work during a class provides hundreds of resistance points during a class and as you know resistance training creates stronger bones, joints, tendons and ligaments.
  • Better concentration and mind-body co-ordination: Getting many different parts of your body to move quickly, synchronised and through the right sequence of movements while you are physically fatigued is terrific for improving your mind-body (neuromuscular) connections and mental concentration.

And finally, a word from Jessica Matthews, an exercise physiologist for the American Council on Exercise “A two-for-one cardio and strength workout, boxing targets the entire body. In addition to boosting strength and cardiorespiratory fitness, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility,”

So come on now what are you waiting for ……there are 3 great cardio boxing classes currently available to you at The Gym Factory – 6.30pm on Monday, 5.30am on Tuesday and 10.30am on Tuesday and all the equipment you need is provided.

Why not come and join either Warren or I in one of these classes and we will certainly welcome you with a smile and “open gloves”!


#boxing #cardio #classes #groupclass #fitness #goals #punch #kick #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

May 15, 2017( Comments: 0 )

Food Plan for your week

We all know stretching is key for recovery, so you might pull a heel to your butt and try to touch your toes for a second before hitting the showers, or maybe you do a yoga class a couple of times a week. But sometimes simply stretching doesn’t quite cut it. This is where foam rolling, also known as self-myofascial release, can come in handy.

What is fascia? Research in fascia is still very much a developing area of biology and exercise science. We know that Fascia is a webbing of connective tissue that covers all of our muscles, organs bones, and practically every part of our body, connecting it all together and distributing force around our body. Eg. When we squat the fascia under the foot spreads and as we come up it recoils to absorb the ground reaction force and transmit it through the legs.

Why foam rolling helps:

Lack of movement (such as when we sit down at a desk all day) can cause our body to lay down extra layers of fascia which prevent the effective redistribution of force leaving us feeling tight or in pain. Foam rolling is a helpful tool to prevent this from occurring. By physically manipulating our fascia, forcing it to move and glide against other layers with a foam roller we can ‘floss’ out these restrictive connections and prevent restrictions from really setting in.

Foam rolling is also useful where we have muscle imbalances or have been doing repetitive movements that focus on one muscle group (weight lifting). Muscles which are repetitively getting signals to contract, such as when a muscle is trying to compensate from a weaker neighbouring muscle, will develop myofascial trigger points. These make it painful to move or touch and if we don’t release these our body will forge a new path to distribute the forces resulting in an abnormal muscle activation patterns and poor exercise form. Foam rolling can help these trigger points and tightness to release.

How to foam roll:

It is important to feel relaxed whilst we are foam rolling, if we are in too much pain from rolling too aggressively, our nervous system will only tell us to tighten up more.
The easiest effective protocol to foam rolling is if we roll the top half and bottom half of each muscle that needs release 4 times vertically and 4 times horizontally. A smooth roller is better for large area rolling with the ‘nobbly’ rollers or tennis balls are better for trigger points.

If you find a painful trigger point, lightly drag the skin slowly around the area on the roller. Once you have done that then you can go into a specific trigger point. Find the area of tension hold it there and breathe deeply and it should reduce or release within a 60-90 second timeframe. You may have a whole area full or trigger points. Have time to complete the area as if you only deal with one in an area the rest may contract more to ‘take up the slack’.

If you would still like more info on foam rolling and fascia have a chat to me next time you’re in the gym.


#fitness #goals #foamroll #fascia #musclerelease #recovery #performance #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

May 3, 2017( Comments: 0 )

Food Plan for your week

The weights section in a gym can be very daunting, especially if you are new to the gym environment. So many different machines, weights and functional equipment all over the gym, but what should you be using?

While both have their pros and cons, its safe to say this ultimately comes down to the person and their goals. Something’s that are good for one person may not be suited for another.

Machine weights


  • Easy to learn on
  • Isolate muscle groups more efficiently
  • Allow you to train heavier without a spot
  • Useful for elderly population and rehab


  • Non-functional
  • Neglect smaller stabilizer muscles
  • Easy to overload a muscle
  • Used more frequently by people

Who should use them?

Beginners – Usually a simple movement with minimal technique cues. Can be taught easily by an instructor.

Everyone – For those looking to isolate a specific muscle group.

Bodybuilders – Isolate and load up each muscle group more efficiently.

Rehab – Great to focus on movements that don’t require stabilization muscle groups greatly

Free weights


  • Allows you to train functional movements
  • You can use full range of motion
  • Places greater demand on stabilizer muscles
  • A lot more muscle activation
  • Allows for endless variation
  • Train anywhere


  • Takes time to learn proper technique
  • Greater risk of injury when not done right
  • Need a spotter for heavy weights

Who should use them?

Most people – Functional movements are a part of everyday life and these exercises can be utilised by everyone

Athletes – More sport specific movements and actions can be applied

Bodybuilders – Best way to get bigger and stronger using your biggest lifts.

Rehab – Free weights can be used to take the body through functional movements in a healing process.

Overall, both machine and free weights have their pros and cons. At the end of the day, your training style should be reflective of your goals, and should be what you feel comfortable with!

If you would like to expand your knowledge with weight/resistance training – please grab me and I’ll be more than happy to help you.


#fitness #goals #weights #results #freeweights #machineweights #muscle #strength #conditioning #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

April 24, 2017( Comments: 0 )

Food Plan for your week

Now as everyone knows; I’m a massive motivator, either in classes, on the gym floor, or during my one on one sessions.

And yes I know what you are all thinking – “oh but that’s your job! You have to be the motivator”… yes that is correct, but, I love being that person who everyone looks at and thinks “omg he’s yelling at me, so I need to work harder” or “I love that he’s pushing past my limits, it’s what I really need!!” That’s what makes my day complete!

I get asked a lot “what motivates you Wazza??” And I think to myself…well. There’s a lot!

But the 3 main things that motivate me are;

1: Number one is my wife! She’s the best. She puts me in my place and gets me going. Not only with my workouts, but with my business and my everyday life. She always pushes me to push myself (if that makes sense), always positive – and she knows when I’m feeling like sht so can give me that extra nudge. She always get me up and going…. sometimes I think to myself that the only reason she pushes me to go to the gym and do a workout is so she can have some peace and quiet hmmmmm (hahaha). But she is my number 1 motivator, if it wasn’t for her I wouldn’t be in the health and fitness industry!

2: Number two are the members of the gym. Every single one of you are an inspiration not only to me, but to all staff and trainers at the gym… I mean come on – If I did my own classes I’d die! The punishment you all go through when you do my classes is so motivating, it makes me want to step up my game in the gym! It makes me want to punish myself in my own workouts. So, THANK YOU SO MUCH for being my motivator.
Also seeing all the other members doing their own workouts privately or with a trainer…that makes me so happy and makes me WANT to work out right there and then, you guys are the best!

3: Third and final motivator are the haters! People who have in the past told me I’m too skinny, told me I need more muscle. People who have told me that I’m too big I need to be leaner. People who have talked about me behind my back saying that I won’t make it. All that negativity drives me, and motivates me to become what they don’t want me to become!
And I love it ☺

It is SO important to find your own motivation in regards to fitness. Whether you are just beginning your journey, whether you just do it to keep active or even if you’re a competitor or athlete…everyone has their own individual motivation. This is what keeps them going when things get hard, when they want to give in, when they have 3 more reps! Health. Family. General Wellbeing. How about just because it makes you feel good?

What works for me, may not work for you, and that is completely ok. Who cares how you get there….as long as it get done right? That’s what really matters…

So there you are guys, an insight into what motivates me – and I hope it helps motivate you as well.


#fitness #goals #motivation #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

April 13, 2017( Comments: 0 )

Food Plan for your week

Exercising is important in life for health of mind and body, but there are also other things that are just as equally if not even more important. For example, the most essential nutrient for our body WATER! Water makes up over fifty percent of our body’s cells. We use water through every movement that we make. Water is essential for every body function so we can see why staying hydrated day round is such an important health factor. Many people spend most of their day dehydrated and don’t even know it.

Do you ever have headaches randomly? Ever find that you’re tired even though you’ve had enough sleep the night before? Did you know that if you’re dehydrated then your body struggles to regulate its temperature, as a result heat stroke as well as other health issues can occur. Having said this, it makes sense that drinking water both pre, intra and post workout is very important. Drinking water before exercising helps prevent muscle cramps and allows for better muscle contractions as well as gives you a boost for your exercise. You lose a lot of water during exercise so staying hydrated intra workout keeps you from dehydrating. Keeping hydrating after your workout helps bring your bodies temperature back to normal, but it also helps your muscles recover quicker as the water transports nutrients to the muscle.

• A 2% drop in body water can impair performance
• A 5% drop in body water can result in a reduction of exercise performance up to 30%, and could cause headaches, cramping and a dry mouth.
• When you drink cold water, your body uses extra calories to warm the water up to body temperature.
• Studies show that drinking water before meals can reduce the amount of calories consumed during the meal by an average of 13%

Performance aspects aside, water is also an often underutilised tool to aid in weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
However, keep in mind that you’re going to have to do a lot more than just drink water if you need to lose a significant amount of weight. Water is just one, very small piece of the puzzle. Albeit a fundamentally important one!

Ideally, we should all drink about 2/3 litres of water a day for males and females respectively, but actually the amount of water intake varies on person to person, their size in weight and muscle, how much they perspire etc. all has to be taken in to account. So generally it is usually more than this amount. It is also not the healthiest choice to drink all the water in one go and wait for the next day. The best way is to continuously sip water throughout the entire day to keep the water levels in your body stable. But this is tricky, we don’t all remember to drink our water. So in closing here is a tip to help.

Keep a bottle handy. Have a water bottle or a couple water bottles that are filled and ready to go for each day. Take them with you and keep them nearby like in your handbag or on your desk really close. Having this water will make you want to drink it and when it’s done, refill and let the process continue. DRINK UP!

#water #performance #hydration #fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

March 13, 2017( Comments: 0 )

Food Plan for your week

“Mum, why aren’t you wet?” This is what I get greeted with after a workout if I’m not sweaty enough, by my 4 year old daughter, Hunter.

My daughter, Hunter (4) and Preslie (6) are great motivators whilst I’m at the gym, not only the gym in fact, but wherever we are, I endeavour to be a great role model for my girls.

Fitness and a healthy lifestyle is the only world my girls know. They were both brought up in the gym environment. Preslie started coming to the crèche here at The Gym Factory when she was 2.8 and Hunter at the young age of only 4 months. Quite often if the crèche is very quiet or we are the only ones there the girls ask if they can go and watch the members train.

At first they were mesmerised and just stared… Then they started asking questions about the equipment and how certain exercises were performed. After crèche was over for the day, they wanted to do their own workout!
I’m not saying they will be world record holders for weight lifting or PT’s, but what a great introduction to a healthy lifestyle?

Often at home, one of their favourite games is “let’s do Eve’s class”, or “let’s do Ritchie’s class’’ and I need to be Eve or Ritchie and go through a class with them. Instead of weight bars we use sticks, instead of weights we use empty water bottles, They LOVE it! Better than watching TV inside all day…

They are and have been in the crèche a lot over the years. Do they complain? NEVER!

Both Preslie and Hunter have made some fantastic friends at the crèche and I’m sure they will remain friends for quite some time.

Our little crèche, without sounding cliché, is like a family. The children all feel safe, well cared for and at the same time – have fun! They often come at the same time/day each week and see familiar faces who they call friends. It puts a massive smile on my face when their eyes light up when they spot a friend.

You might be thinking ‘but I hear them crying in there…” of course they cry! Like us, we all have our bad days. We may be tired, maybe something didn’t go our way, or we may be hungry, usually the latter for myself, but it makes it worth the while to turn their frowns upside down.

I get to work in the fitness industry, alongside the best team ever and I get to work with children – I love it!
My 2 passions – FITNESS and CHILDREN! I am also so excited about our new kid’s fitness classes at the The Gym Factory. My girls cannot wait and neither can I… This is exactly what they’ve been waiting for!

I mentioned my 2 passions before, fitness and children, I do have one more… ME! I love my gym time as well because I get time for myself, and let’s be honest – all mums and dads need that!

My life is filled with all the things I love; my two beautiful girls, my big galah of a husband, my parents, great friends (many of whom I met through the gym) good food, good chats (don’t mind an old chin-wag), a great gym to train hard at and follow my fitness goals and a job I look forward to going to each day.


#fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017 #creche #mums #dads #mumlife #family

March 7, 2017( Comments: 0 )

Food Plan for your week

Its 5.30 on a hot Wednesday summer afternoon and I’m leaving my office in the Sydney CBD, then walking through the crowded footpath along George Street heading for the Wynyard bus stops so I can stand in a long queue to then get the opportunity to sit or stand for an hour on a crowded bus heading back to the northern beaches.

Frankly, its “hump day” and I am feeling a bit flat and “over it” but then I kick myself… “this negative thinking isn’t achieving anything – how about a bit of positive!”. I think about looking forward to going to the gym again tonight and how good training makes me feel and how great it would be if everyone could feel that good all the time.

So now the positive feelings are kicking in as the bus trundles along and I start thinking about what I love about health and fitness: (warning – this is from the heart so going to come across as pretty tragic but anyway…..)

I love:

  1. That exercising is just heaps of fun……come on you know it is! It’s a lot like what we did naturally as kids, running around and always trying new things and testing ourselves. I know we all mutter a bit about how hard that session was, or that we have sore muscles from pushing weights around but really, I reckon we just love it and that’s why we keep coming back for more and more….
  2. Feeling fit and healthy, your body feels alive and you can sense it appreciates and positively responds to the exercise it gets…
  3. Feeling much more vibrant, happy and relaxed after working out than what you did when first you walked into the gym….
  4. The proven benefits of regular and challenging exercise….lower blood pressure, lower cholesterol, lower resting heart rate (just like an athlete ha ha), greater bone density, stronger muscles and joints, better circulation, better lung capacity, greater endurance, better posture etc etc…
  5. Learning about and appreciating your own body – how the individual parts work together, what parts are strong and what parts need working on, how it quickly adapts to that new exercise or weight like it always worked that way….
  6. Learning new training techniques that are so unfamiliar to your mind and body that you have to cope with that initial “unco” feeling and thoughts of “I hope no-one is watching”, but before long its feeling like “this is starting to work” and then “I’ve got this” and ultimately “now I want to take it to the next level”…
  7. The huge variety of types of gym based exercises you can enjoy …free weights, cable machines, cardio boxing, HIIT, Tabata sessions, unilateral exercises, super sets, drop sets, boot camps, pump classes, circuits, AMRAPS, core, yoga …. aren’t they all just music to your ears too? ha ha…
  8. The satisfaction you get from achieving your own small goals – lifting a weight that you couldn’t safely lift 3 months ago, killing a Tabata session that you struggled with last time, nailing some extended “core” work that you just couldn’t do without stopping before ….
  9. That “endorphins” high you have for hours and hours after a high intensity class or a really satisfying weights session where you pushed yourself to hit new levels.…
  10. That getting into health and fitness has made you so much more conscious of the importance of really good nutrition and the positive effects that brings for your energy levels, endurance, mind set and happiness….
  11. That it doesn’t matter that you are not the biggest, strongest, fittest, most balanced or most flexible. Whether you are old or young, heavy or light, tall or short…. all that matters is that you are doing what you love and what makes you feel great in a massively positive environment with a lot of great people around you…
  12. That you are happier with what you see in the mirror every day – that is the constantly improving version of “me”….
  13. The great vibe that comes with challenging yourself in the company of other like-minded, positive, goal oriented, brave, health and fitness conscious people……
  14. That the PTs really care, and they want to help people change their lives. That they turn up at 5am and will still be available at 8pm with a laugh or smile. That they themselves are motivated and positive, and they help their clients become more motivated and positive…
  15. Being part of the growing community of people who prioritize being fit and healthy via fitness / gym activities. Over the past 10 years this community has increased from 12% to over 17% of Aussies (and more females than males …go the girls!)

So back to the bus trip, it’s almost over for another day, and I am feeling really good about being back in the gym in half an hour. Best of all – it’s only a few weeks before I can hit my next goal in helping as many people as possible feel that “health and fitness” buzz, and capture all these benefits when I take my next step and become a full time Personal Trainer and fitness class leader.

(Ha ha – it’s long way from sneaking into an old locked-up gym in Bondi Road at 6am with a mate so we could “work out” together in preparation for the school rugby team U14’s trials…….)


#fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017 #lifegoals #followyourdreams #dontstayinarut #controlyourfuture

February 21, 2017( Comments: 0 )

Food Plan for your week

Let me tell you something about myself. Guy’s and Gal’s, I dislike cardio IMMENSELY. I won’t say I hate it, because I understand and appreciate its benefits, but for me, well, nup! If you ever see me going for a leisurely run beside the road, you should pull over and offer me a lift because I’m either drunk and don’t know where I am, or my car has broken down.

I much prefer, and am a huge advocate for the art of strength and weight training. I find that it pushes me more physically, and mentally than its cardio cousin, and being someone with a chronically short attention span, I find I’m more ‘engaged’ in my training when weights are involved. I’m more driven to push harder and be better. Plus, being strong is impressive. And if you’re REALLY strong…it’s REALLY DAMN IMPRESSIVE!

Unfortunately, there are a few stigmas that are associated with weight lifting, particularly among females. So firstly, let me debunk the biggest myth of them all. Ladies, if you lift weights you are NOT GOING TO TURN INTO A MAN! That’s because women simply don’t produce enough testosterone to grow manly muscles. Yes, you can increase your muscle mass and decrease your body fat to look toned but you’ll never be ripping out of your tops, don’t worry.

Now, with that covered, here are just a few of the benefits of lifting heavy things and putting them down again:
1) Increased muscle mass will speed up your metabolism, helping you to burn more calories when at rest because muscle burns more calories than fat. It will also allow you to eat more food without putting on weight. (Sign Me UP!)
2) Everyday activities will become easier as your body gets stronger. Just think, you just might be able to carry all your shopping bags into the house in one trip!
3) Bone density is improved by putting heavy loads onto your bones through activities like weight lifting. This is particularly important as you age and you can actually reverse the early signs of osteopenia or osteoporosis through weight lifting.
4) You’ll get lean, that all-encompassing golden fitness goal. While you might not see any difference on the scales, your clothes will feel looser and you will be tighter all over as 1lb of muscle takes up a lot less space than 1lb of fat.
5) Your posture will improve, instantly giving the illusion that you’re taller and slimmer. By strengthening your core (including your back) you’ll be able to pull your shoulder-blades down your back, elongating your neck and pulling in your waist.
6) Improves motor skills like balance and co-ordination. If you can clean and jerk like a boss then your everyday life will be a breeze.
7) Decreases the risk of injury through strengthening bones, ligaments and tendons. Say goodbye to back pain, twisted ankles and twinges in your knees.
8) Weight lifting, like any exercise, releases endorphins which will instantly lift your mood and make everything seem better. Remember this one when you can’t be bothered to go to the gym.
9) It allows you to focus very specifically on muscles and areas that you want to work. For example, you can work on bulking up your calves, or ‘toning’ your upper arms by working on your biceps and triceps. I seem to spend an extraordinary amount of time on my legs for some reason…(shut-up, I know, you can’t tell!)

When you start weight lifting it’s a good idea to have a session either with a Personal Trainer or Gym Instructor so that they can show you the proper form and technique on the resistance machines and free weights. Technique is so important when you’re loading your body with heavy things as it can be very easy to do something wrong and not work out the part of your body that you’re trying to target, it’s also an injury risk if you’re not doing the exercises correctly.

If you have any queries or are interested in slinging some iron, let’s get in touch, have a chat and put a plan in place. If you want to start lifting heavy things with me, I’ll see you at the bar!


#fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

February 3, 2017( Comments: 0 )

Food Plan for your week

If I had a dollar for every time I have been asked that this month, I would have a fair amount of dollars.

So what’s the secret to weight loss? Well, firstly I am going to answer your question with a question – why is everybody looking for the secret, the quick fix, the easy way to achieve? Because let’s be honest, we are. We are looking for something that is easy; no one really wants to put in the hard yards.

But I am here to tell you that the secret is not an easy fix, it doesn’t even come close to being easy. The secret to weight loss is bloody hard work, not eating half the rubbish you want to eat and at the end of the day it comes down to being good at doing the above day in – day out.

I have been a Personal Trainer for the past six years. In that time I initially lost 15kgs, gained 25kgs (and a baby) and have gone on to lose 23kgs in the past 10months.

Firstly let me just put two things out there;

  1. I did not by any means expect to put on 25kgs during my pregnancy in 2016. Ok once maybe I did eat 40 dim sims somewhere in a dark place called my first trimester, but for that I didn’t deserve 25kgs. It just happened. But hey! I had never been pregnant before; I was so far out of my comfort zone, literally.
  2. I did not spend the first 10 months of motherhood, stressing over my weight and how I would get it off. I truly believe no mother should.

I’m not trying to focus solely on post pregnancy weight loss in this blog, but I believe what I have learnt in the past year could possibly help anyone who is in search of weight loss, a healthier body, a more toned body, a fitter body, a happier you!

As mentioned, I’ve lost weight before, big numbers, and have helped numerous clients lose big numbers. I’ve seen all types of motivations, temptations, successes and hurdles. Interestingly enough this past year was the first time I haven’t been that overly concerned with what I looked like, and what the scales said.

Rewind back to around August 2016, I was a new exhausted Mum. My decision that something needed to change was when I asked my husband one day what he had for lunch at work? When he asked me what I had I simply replied with, “all I have eaten today is vegemite toast and two coffees”. It was 5pm by this stage. I had a bit of a ‘what the’ moment and thought, this is not me, I know better than this. That day I went to the gym, for me, and I ordered a food service to remind me what portion control was again and I made a change for me, no one else, me.

The secret to getting the ball rolling when it comes to weight loss is to firstly be in a place where YOU are ready, if you are not ready; it’s not going to happen. When you are ready, set a goal. Something that you want, not something someone else wants for you. And most importantly choose a path that you ENJOY!

Do not slog through boring exercise routines that you dread and live day-to-day eating foods that you despise. If you choose a path that you do not enjoy, it will not last, neither will the weight loss. That I can promise you.

When I was just out of hospital a nurse said to me “this is no time to stress about baby weight. This is hard, life is going to be hard so give yourself a reward every day”. THIS IS GOLD. Honestly I don’t think I will ever forget that lady telling me this. I once read that post pregnancy is a time to kick the cravings. No, no it is not. If a new mum wants a handful of arrow roots whilst binging on net flix while the baby sleeps, you go girlfriend. This stage is survival, no time for a strict diet routine. Believe me, been there, eaten the biscuits.

Whether you are a teenager, adult, parent, grandparent, full time worker, part time worker or a stay at home mum. Life is hard. Why shouldn’t you reward yourself every day? So I have chocolate every single day. You don’t need to read that twice, I said it. I just came up with a way that I could feel good about treating myself whilst in work mode. I buy individually wrapped chocolate bars (2 squares) that way I’m not tempted to eat a block.

So my advice to you is treat yo’self, it doesn’t have to be in the same way I do and I’m by no means telling you to go out and eat a big mac but you do have to enjoy the ride. Choose your process; make sure you choose the path that you actually enjoy! I am all for a cheat meal (not when you have eaten well for three days, give it a week!), a glass of wine, a piece of cake and popcorn at the movies BUT you do need to put in the hard yards 99% of the time.

Whilst I do believe 90% of weight loss comes down to what you eat, the training component is also so very important. You have to move, firstly to feel good and secondly to lose the weight. Pick a process you enjoy – training solo, training with a friend, training with a trainer, your favourite class, cardio, weights. It is your choice, choose what you enjoy and go for it! I will put it out there that I am 100% behind the idea that it is a healthy balance of weights and cardio that enables the weight to move, happy to speak to anyone about that.

Everyone is on their own journey. If weight loss is the path you want to follow sometimes it is about hearing someone else’s story, feeling guided in the right direction and feeling accountable to your goals. Here are 10 facts about my latest journey that might encourage you to get the ball rolling on your goals.

  1. I eat 5 – 6 meals per day
  2. Water and hydration is something I struggle with
  3. I am a personal trainer who pays a personal trainer to train me. I simply don’t train as hard on my own
  4. Every now and then I buy a food service to remind me about portion control, then I go on to prep all my meals my self
  5. I can’t stand when people say ‘just because it’s there doesn’t mean you have to eat it’, yes I will eat that bag of chips, because they are there
  6. I train 5 days a week, and I do a lot of weights
  7. I cannot stand running
  8. I was not prepared for lunch last Saturday so I ate one of my babies frozen meals (chicken, rice and veg), it was that or cereal
  9. It took 3 months for people to mention I had lost weight, it took me four months to really notice and feel it
  10. I eat bread everyday, love me some toast

At the end of the day everyone is on their own journey, with their own goals. There is no one secret to weight loss, but if you see me in the gym I would be more than happy to talk to you about how I go about dropping the kg’s.

Xx Ash

#fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

January 19, 2017( Comments: 0 )

Food Plan for your week

Can I tell you what the hardest thing is that I have ever done? A half marathon? A 200kg leg press? Giving birth? Jo’s ‘Pump it up class’? Nope. None of these things even come close.

It was becoming a mum.

I read every baby book from cover to cover while pregnant with my first, 8 years ago. But none of them even came close to preparing me for what I was about to go through. Baby books are all about, yep, you guessed it, the baby- how to settle and feed your bub and how to deal with potential problems or issues they may have. There is hardly any information for mum on how to cope and what you will go through emotionally- the exhaustion that feels like it is never going to end, the loneliness you feel when you are at home all day with a screaming baby, and the frustration you feel because everyone seems to make it look easy – Facebook and Instagram are full of pics of happy smiling mums and bubs, but you can hardly manage to brush your hair, let alone put make up on and take a photo!

For me, I felt like I lost myself. I was no longer me. I was a mum and I was doing everything for this little devil, oops I mean baby, who needed me 24/7! Don’t get me wrong, I Ioved being a mum but I just felt a bit lost, and like my whole life had suddenly changed.

After about a year I decided – ok….actually my husband encouraged me- to start looking after ME. (I think he realized that if I started doing some things for me, I would be much easier to live with!)

Did you know that you can be an awesome mum and at the same time, still have a life of your own? I know- shock, horror!!!! It’s actually true! And I would even go so far as to say that you can become an even BETTER mum because you get to focus on YOU so when you are with the kids, you are 100% there and much more patient and ready to tackle any issues!

It is ok to look after yourself, treat yourself and put yourself first sometimes as a mum. For me, that started with getting fit and feeling GOOD about myself again.

At The Gym Factory, you can put your kids in the crèche for 90 mins- that is a FULL ONE AND A HALF HOURS JUST FOR YOU!!! Why not train for an hour and then have a shower UNINTERRUPTED?!!!!? Even (dare I say it because I know a lot of mum’s don’t have time to do this often) dry your hair!! If mum is happy, then this is sure to flow on to the rest of the family.

As mums, we tend to put all our energy into making sure our kids are doing well- that they are eating their veggies, that their homework is done and that they are happy. But we can have other focusses too. Why not set some goals for yourself? This will make you feel like YOU again and not ‘just a mum’ (I hate this phrase but it’s how I felt at the time) and will also give you motivation to keep going.

I hear so many mums say they are exhausted. Believe it or not, working out actually gives you energy! This then means that you can keep up with the kids more as well, win/win!

I know being a mum can be lonely at times, but by committing to working out and focusing on YOU, you will meet some awesome people too. Whether you do classes, PT sessions or your own thing in the weights area, you will be surrounded by lovely people. I have made some of my closest and best friends through the gym.

The main reason I love working out, is because IT MAKES ME FEEL AWESOME!!! I love walking out after a session feeling like I could lift a truck! It makes me feel like I can handle anything life throws at me.

You will also learn to love and appreciate your body. You are way stronger than you think, I promise, and you will be in awe of what you can actually achieve. It is all in your mind. Your body can do a lot more than you think. Training makes you stronger in BODY and MIND! Your body is amazing and working out helps you to realise this.

Lastly, how awesome is it to know that you are being a good role model for your kids? They look up to you and copy what you do, so you are showing them first hand how to live a healthy lifestyle. My boys will often “train” with me outdoors and we talk about the importance of exercise and how it keeps our bodies healthy and strong. I love that they want to be fit too and my 4 yr old always tells me that he wants to work in a gym when he grows up so he can help people be fit too!

I know it is hard, especially as a mum, you probably feel self-conscious? You are nervous about leaving the kids in the crèche? And maybe you are worried you won’t be able to keep up? I PROMISE you that is all completely normal. Everyone has felt this way at some point.

The girls in the crèche are incredible and they will come and get you if there is a problem. You just need to say YES to focussing on yourself. You so deserve it! Walk into the gym with your head held high knowing that you are improving your health and fitness.

Who knows- you might find that your life changes in more ways than you expect- just like mine did….


P.s- if you have recently had a baby, please make sure you get checked for abdominal separation before you start exercising. I am fully trained in pre and post-natal training so I can do this check for you.

Eve Blackburn
Feel Great Fitness and Health
Ph: 0410 552 178

#fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017 #fitmum #rolemodel #youtime

January 6, 2017( Comments: 0 )

Food Plan for your week

Let’s be honest. Most of our bodies took a bit of a hit during the festive break. We may have had grand plans to be good on the lead up to Christmas, but unfortunately….if it wasn’t your works Christmas party, it was your partners, or your kids or even the streets! We may also have wanted to have a relatively healthy Christmas, but that was until the hams and the pavlova’s came out to play. And then there was New Years. Just when you thought your body had had enough, it finds that extra gear (or extra beer) and you’re into it again! That was the fun stuff….now is where it gets tough!

You see, this, my friends, is the festive hangover. We’re all a little bit fuller. A little bit slower. And a LOTTLE bit lazier. The cricket’s on. The beer is still cold. The kids are still home and if your house is anything like mine, no matter how hard you try and how many chocolates you eat, they just keep coming back. Seriously. Those of you who bought me chocolate….WHERE ON EARTH did you find those bottomless boxes!

This time of year generally proves to be the hardest when it comes to getting our fitness on track. The momentum we had pre-break is long gone. The habits we worked so hard to form have evaporated and the excuses we battled persistently to overcome have come back….with a vengeance. You’re left feeling like you have to start all over again. Well. Do it. Start over!

The beauty of the whole New Year thing, is that it’s just that. A new year. A fresh start. A clean slate. You don’t have to worry about what you did or didn’t do over the festive break, because it’s been and gone. Now you just have a fantastic opportunity to draw a line in the sand and say “this is my year”.

You see, if anything, you’re better prepared for success now. Your body knows that it can do it, because it’s stronger. You know how to push yourself above your own expectations, because you already have. You know how to kick those little bad habits…because you punted those bad boys last year. And those excuses we spoke of that have re-emerged. They remain just that. Excuses. You got past them before, you just have to do it again.
So what are you waiting for?

There ain’t nothing to it….but to do it!


#fitness #goals #newyears #warriewood #northernbeaches #thegymfactory #monavale #elanora #newport #narrabeen #collaroy #beaches #gym #weightloss #transformation #bayview #churchpoint #muscle #healthy2017

July 4, 2016( Comments: 0 )

Food Plan for your week

What drives motivation?
Motivation can be used to describe ones behavioural patterns and a person’s willingness to do something based on their actions, desires and needs. It’s the difference between ordering a pizza and watching TV or having a fruit shake and going for a run.

What drives a persons motivation can come down to a number of different factors such as eating habits, energy levels, stress levels, desire to reach a goal, importance of a goal, time constraints, self image and many more. I see all too often the face of self-doubt, the cancelled membership and the wasted money due to lack of motivation. Ahead are some strategies that can be implemented if motivation is the key factor affecting your performance.

Set goals
If you don’t know where you are going, how do you know when you get there? Set your self-short term and long-term goals. Make sure you put a number figure on it and ensure you have a finish date. This can be related to anything –
• Attending the gym 3 times a week up until Christmas
• Do 10 push ups in 3 months time
• Be able to run 1km in 4 weeks time
• Lose 10kg by the time you go on a planned holiday

Have a work out buddy
Working out by yourself can definitely get boring and you can lose focus pretty quick. Have a member of your family or a friend to train with you and help push each other that bit harder. You’ll be surprised how much faster a workout can go when you’re enjoying it with someone else!

Reward yourself
I find for myself that a reward when I reach my target always helps me push harder for my next goal. The reward must be proportional to the goal. This can be buying new gym clothes when you get to that squat target, or going on a weekend trip when you get to that 20kg weight loss target.

Classes or PT sessions
You are more likely to stick to a session if it has a time attached to it rather than deciding to go to the gym yourself. Group classes and Personal training sessions offer the best motivation you can get.

Get into your own rhythm
There’s often a lot going on in a gym and a lot to distract you. If you find you get distracted easy, put in your headphones, go into your own zone and block the rest of the world out just for that work out.

Think positive!
Always stay in a positive state of mind no matter what. Exercise actually releases the same chemicals in your brain as eating chocolate or laughing!

Remember that motivation is simply a mindset, and it is something that we do have control of, obviously there are a lot of contributing factors that can cause our motivation to go up & down – but ultimately we have the ability to change this! Try incorporating some of the above into your training plan and see if they have a positive effect on you. If you are still lacking motivation, feel free to come and have a chat to me in the gym and we can discuss some other ways to help you…


#goals #motivation #northernbeaches #warriewood #gym #fitness #groupclasses #yoga #pilates #bootcamp #narrabeen #newport #elanora #collaroy #avalon #monavale #strength #cardio #weights

March 31, 2016( Comments: 0 )

Food Plan for your week

Fitness reality shows have become pretty popular over the last decade, but do they paint a false image of what it really takes to become fit and healthy?

Since the boom of shows such as ‘’The Biggest Loser’’, which is regularly filmed on the Northern Beaches, people have become far more aware of their own health and fitness and for some, it has even inspired them to want to starttheir own fitness journey – which is absolutely fantastic, and should be applauded, anything that makes people more aware of their health & fitness is a positive! The problem with these shows is that we are given the impression that theonly way to get fit and healthy is to put yourself through deliberating and torturing workouts.

Challenge 1: Exercise needs to be excruciating in order to see any kind of results.

These shows give uneducatedand unhealthy viewers the impression that it is a must to go to the extreme to transform their bodies. Falling off treadmills, grown adults having temper tantrums and outbursts, crying on the ground and not to forget – vomiting. It’s great for TV!But the problem is; the uninformed viewers sitting at home watching, think this is actually what you need to do to get fit and that it is the norm…but it’s not!!

For most people the mindset is “If that’s what it takes to become fit, screw that!’’

Now we are not saying that your exercise program should be easy, or our trainers programs are easy, we are saying that they are appropriate to the individual that they are training in order for that individual to reach their goals!!

Generally slower and more sustainable progress for most people works a lot better,however this would make fairly boring TV viewing….

Challenge 2: Using scales as the only means of progress.

People obsess over “checking their weight”, and don’t get us wrong – the scale is good as a guideline to your progress, but by no means is it the only measure of progress for overall results. There are so many other factors that come into play. For example; building muscle is proven to speed up your metabolism helping you become leaner, but if you measured this simply by the scale it would say you had put on weight! The best way to measure progress is through different methods or using multiple methods. These include body-fat percentage, measurements, as well as fitness testing as well as using the scale will give you the best idea of how much you are progressing. Even if the scales don’t change, you may see that your measurements have changed! Or that your fitness level has improved!

Challenge 3: All or nothing mentality.

These programs give viewers and the contestants an “all or nothing” mentality. You have to lose X amount of weight or you’re going home.Train till you puke or you didn’t train hard enough. There is no middle ground!The truth is that real sustainable weight loss will come about by making small changes in your daily habits from week to week, or day to day.E.g. commit to eating a healthy breakfast each day, or do 20 minutes walking before your morning shower. These changes alone are a celebration in progress, but if we measure our progress purely with scales and how much “weight” we’ve lost, that is just going to knock down ones confidence!


There are huge positives to these shows, because as already mentioned – it makes viewers aware of their own health & fitness. However, we have found that a lot of people have a negative view of training, or personal training due to the extremes that these people get put through.

Remember that a lot of people on these shows are at a “do or die” stage, and they need a real shake up in order get somewhere.

Chances are majority of you reading this are not at the same stage, therefore the way you need to train, and the shift you need in your mind-set would not be anywhere near as great!

In wrapping, if you’ve been put off by TV – take yourself down to your local gym (not a big chain :p), and experience what it is actually like to be trained by a fitness professional!!

February 11, 2016( Comments: 0 )

Food Plan for your week

There is no doubt that we love a great coffee up here on the Northern Beaches, we have some AMAZING coffee shops around us here in Warriewood, Narrabeen and Mona Vale, and guess what – you can have coffee and not feel guilty afterwards! Coffee is loaded with compounds that increase metabolic rate. But there is more to coffee than just an energy kick; more and more research is coming out suggesting that the consumption of dark coffee has several health benefits!


The consumption of coffee can be traced back to 17th century England where coffee houses were called ‘’penny universities”, because for a penny people could buy a cup of coffee and have intellectual conversations with people. If only we could buy a cup of coffee for that same price today! These days over 400 billion cups are brewed each year!!

Health benefits of coffee:

Researchers in the US carried out a study on the effects of coffee consumption and Parkinson’s disease – the study concluded that coffee drinkers and caffeine intake was associated with lower risk of Parkinson’s disease.

Liver disease:

Regular coffee consumption is also linked to a reduced risk of cirrhosis, a liver disease developed in alcohol drinkers. Drinking decaf coffee also proved to lower liver enzyme levels suggesting that the benefits are not from the caffeine content.

Helps keep you regular:

For unknown reasons, there is something in coffee that makes you want to poop 5 minutes after consuming it! Many researchers put this down to the caffeine content in coffee yet the same symptoms have been associated with decaffeinated coffee. Although researchers still don’t know what it is exactly that it is in coffee that makes us run to the bathroom they concluded that it must have an effect on the epithelial tissue of the stomach and small intestines.

Nutritional info of coffee:

In a long black coffee (that’s coffee without milk), there is only around 2 calories – however when you add milk and sugar to the coffee the calories can shoot up tremendously.
If you start to add cream or syrup to that, for example a Starbucks Frappe – you can be looking at up to 400calories, YIKES! That’s a far cry from 17th century England!
Coffee also has many antioxidants and is actually North America’s number 1 source of antioxidants!
The key here, like everything, is moderation – the best benefits come from having one or two cups a day. Anymore and you may find yourself with some unwanted side effects!
Try to keep calories in coffee low by not adding extra sugar or cream to your coffee! Long blacks are ideally the way to go, and add some cold milk for taste.

Over doing it!:

Like anything, it is easy to have too much of a good thing! Too much coffee can result in some unpleasant side effects. Caffeine can cause anxiety in normal people but also those with pre-existing conditions. High caffeine intake is also associated with depression, as a lot people like to self-medicate and believe the caffeine will change their mood.


Coffee is awesome! Just make sure to keep it in moderation, and make smart choices. E.G.2 Sugars??Really? You don’t need that!!
If you fancy a natural pre-workout in preparation for the gym – give yourself a hit with short black!

December 1, 2015( Comments: 0 )

Food Plan for your week

So you’ve been training routinely now for the last few months, you’ve sorted out your diet and now you’ve decided you’d like to add some supplements into your training…
You head into your local health store and before you know it you’re completely bombarded with every kind of nutrition supplement known to man! You know that protein is pretty important – so you head to that section.  Whey Concentrate? Isolate? Hydrolized?Egg White?Pea? I thought this was going to be easy! And then there’s a weird one call BCAA’s!

Where do you start?

If you have been training regularly it is a good idea to look into getting some basic supplementation as they can help with achieving great results!! When first getting started the two most important supplements in my opinion will be protein and a good multi-vitamin. If you would like more information about the importance of protein – there is an article written about it earlier in our blogs. Proteins can make-up to 70% of the body’s dry weight and are the building blocks for a healthy body. Although protein is mostly thought of as just ‘’stuff to make our muscles strong”, it is so much more! Your hair, nails and skin are also made of protein and when you are not getting enough, your hair and skin becomes dry and your nails become brittle! When it comes to choosing a protein there are basically 2 categories ‘’animal protein’’ and ‘’vegetable protein”.I’ll cover the benefits of each in a later article. Animal protein is protein that comes from an animal source like eggs, meat and milk. Vegetable protein is protein that comes from plant sources.
The most common protein source you will hear most about is ‘’whey protein” this is a derivative of milk. Whey has been shown to augment protein synthesis, assist with fat burning, boost the immune system and help decrease appetite. There are 3 main categories of whey. Whey concentrate, whey isolate and whey hydrolyte.

So which one is for me?

When choosing a protein powder it is important to consider your goals, your budget and any allergies you might have. Whey concentrate goes through less processing than an isolate or hydrolyte so concentrates tend to have more calories per serving and are slower digesting.
Concentrates are also generally less expensive than their isolate counterpart’s.On the over hand if you have an allergy to lactose it may be better for you to go for an isolate as they will have less lactose.
Another thing to consider is absorption time,an isolate can be absorbed into the body in a faster time frame than a concentrate so if you are really serious about getting your meal timing right, an isolate would be the way to go.


This might seem like a very basic recommendation, but the thing is if you are lacking in certain vitamins or nutrients – it can really affect your progress in the gym.For example, vitamin B6 plays a role in protein synthesis, and vitamin c plays an indirect role with metabolism and recovery.

Having a good quality multi-vitamin in the cabinet will insure that you are not deficient in any vital nutrients making your progress much faster.
When choosing a multi-vitamin, choose one that covers all the essential vitamins that the body needs. For example, although we can get vitamin D from the sun, most of us are still deficient in vitamin D – especially  if you follow a strict vegan diet or have a job working indoors for a large part of the day. Choosing a multi that includes these things will benefit you greatly over time.

September 25, 2015( Comments: 0 )

Food Plan for your week

Starting an exercise program is really pretty easy, it’s the sticking to it thats the hard part!

We often start off with a roar but as time goes on, life takes over, we lose motivation and put exercise on the back burner. Then after we don’t see the results we were after – we quit….it’s a vicious cycle!

But there are a lot of people who do stick to their training routine…People who catch that “exercise bug”….. How do these people stay so dedicated? How can we develop the same dedication and stay motivated…?

1.      Do a variety of exercise that you enjoy!

Doing the same thing over and over again not only gets boring, it really isn’t the best way to get results either! Try different things – weight training, running, cycling, group classes, bootcamp. A mixture is a great way to make sure you never get bored or plateau with your training.

 2.      Use a Personal Trainer!

Not having to worry about what you will be doing on the day can be really convenient. You will also be more likely to go if someone else is relying on you to be there! There is also the added bonus of having someone there to push you and ensure you get the most out of your sessions.

 3.      Make it a non-negotiable!

The only thing REALLY stopping you from doing any exercise is excuses… Yes there are days that are jam packed, but a realistic goal of exercising 3-4 times per week is 100% achievable! I’m tired, I’m sore, I don’t have time…. They’re all just excuses.

Put your exercise into your diary and do not book anything over the top of it – your health should always be your priority!

 4.      Exercise when you’re tired!

It will energise you! When you get the “I can’t be bothered feeling” – challenge yourself to go and do some exercise and experience how much it can pick you up!

 5.      Log your activities!

Keep a log of your training and write down how far you ran or how many reps you managed to do. Looking back at how far you’ve come can be a great motivator to keep going.

 6.      Be aware of progress indicators!

Seeing muscle tone or weight go down is always a great experience and an indicator of your progress but there is so much more than just weight or tone to let you know that you are progressing with your training . Better sleep, more energy, realizing that your muscles don’t scream at you the next day after helping a friend move their furniture! Remember inner health is a huge benefit of exercise, as well as being confident with your body!

7.      Use a Stepometer!  

Have a stepometer and count your steps on a daily basis! Set yourself a goal at the start of the day and ensure you achieve it before winding down…

Living here on the Northern Beaches it’s not too hard to get up out of bed and go for a walk down on our lovely beaches so start your day the right way and enjoy the benefits!

September 8, 2015( Comments: 0 )

Food Plan for your week

Everything in our lives is much faster paced these days, if you consider the internet, mobile phones, iPads etc – and the food we consume is exactly the same, it’s produced much quicker than ever before!

If we went back 100 years, the bread we ate was homemade, the milk was farmed straight from a cow and drunk whole, and the cereals would be grown. All of these items would go off within a day or two if not consumed. However now days, in our busy and hectic modern lifestyles we no longer have time to grow and produce our own food, or room to keep a cow!!

So what does this all mean?

It means that today we are eating food that is lower in nutrients and high in calories (energy). The convenience of food these days comes at a price to our health and wellbeing. A low nutrient diet can lead to a list of chronic diseases such as obesity, diabetes, cancer, dental diseases and osteoporosis. The good news is the majority of these diseases are preventable, and some reversible.

What can we do to increase the nutrients in our food?

  • Try to buy from locally grown food markets. Not only will you be supporting your local small business but these stores are lot more likely to farm organically, increasing the foods nutrients. We are blessed on the northern beaches to have quite a few organic markets to choose from, you might fancy Narrabeen or Frenchs Forest market for example.

A lot of people think “Oh but it’s so expensive to purchase organic food” – let us challenge your perception…That nice car you’re driving, do you put average petrol in it, or do you pay that little bit more and put premium fuel in it?? Your body is the same – it needs good quality fuel, be proud of your health & your body like you are with your car!!

  • If you are shopping at one of the larger supermarket chains, try and keep majority of your shop to the outer ring of the supermarket, this is to avoid as much processed foods as possible – pretty much everything within the centre shelves will generally be processed.
  • Be aware of what YOU as an individual need to consume, Macronutrients (Protein, Carbohydrates, Fats) – also add water as essential part of your diet, and be aware of how much you need to consume.
  • An obvious one is to really eliminate the fast food/take away food that you consume; this includes purchasing “healthy” options from take away stores.
  • If time is an issue (especially in the morning), grab yourself an easy to use blender and mix up all your required nutrients into a quick shake.
  • Being conscious of what you eat is actually a really important part – keep a food diary so you can look back on what you’re consuming, then if you’re unsure if what you’re doing is correct – chat with a trainer who has a nutrition background, or a nutrition expert for advise J

 Remember the gym is an essential part of your health & fitness; however you can work your bum off in the gym and achieve little results if your food doesn’t reflect your goals!!

August 24, 2015( Comments: 0 )

Food Plan for your week

Do you have constant cravings for ice-cream, chocolate or just anything sweet? Are you still thinking about chocolate as you read this? There is much truth behind the phrase “stress eating.” Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating.

In the short term, stress can shut down appetite. Corticotrophin-releasing hormone, is released which suppresses appetite. The brain also sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body’s fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold.

But if stress persists, it’s a different story. The adrenal glands release another hormone called cortisol, and cortisol increases appetite! Once a stressful episode is over, cortisol levels should fall, but if the stress doesn’t go away — or if a person’s stress response gets stuck in the “on” position — cortisol may stay elevated.

 Fat and sugar cravings!

Once ingested, fat and sugar filled foods seem to have a feedback effect that inhibits activity in the parts of the brain that produce and process stress and related emotions. These foods really are “comfort” foods in that they seem to counteract stress — and this may contribute to people’s stress-induced craving for those foods.

Of course, overeating isn’t the only stress-related behaviour that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight and an unhealthy lifestyle!

 What can we do to help deal with stress?

See previous Blog “Exercise and Stress” for great ways to deal with stress.

However, in short – exercise is one of THE best ways of dealing with it!

Another great way is Social Support – Friends and family can make a world of difference when it comes to dealing with stressful situations. But having their support when it comes to pursuing a fitness routine can really make all the difference.

A huge step in the right direction is to become conscious of “stress eating” to ensure we don’t follow the bad habit of picking up naughty food!

 At the end of the day the goal shouldn’t be to get rid of stress. Stress is a natural response; the goal should be to learn how to deal with stress in a more healthy way!!

If you would like the gym, group classes, yoga or some sort of exercise routine to help you in dealing with stress, pop in and see us in Warriewood on the sunny Northern Beaches and we can show you some fantastic exercise routines to help.

August 14, 2015( Comments: 0 )

Food Plan for your week

What is Stress?

Stress is our body’s way of responding to any kind of demand. When we feel stressed by something going on around us, our bodies react by releasing chemicals (cortisol and epinephrine) into our blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet…

Many different things can cause stress – from physical (such as fear of something dangerous) to emotional (such as worry over your family or job.)

It is usually the emotional stress that really affects us on a daily basis, but physical stress can certainly come into play at times.

We all know that exercise does our body good, but we are sometimes too busy and stressed to fit it into our routine.

Any form of exercise can act as a stress reliever. Therefore it is extremely important and beneficial that we fit exercise into our day when we are dealing with stressful times.

Discover the connection between EXERCISE and STRESS RELIEF

Exercise increases your overall health and your sense of well-being, which puts a skip in your step every day. But exercise also has some direct stress-busting benefits…

  • It pumps up your endorphins – Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis, a gym session or a walk along one of our beautiful Northern Beaches will do just fine!
  • It’s meditation in motion – After your exercise, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements.

As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

  • It improves your mood – Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.  
  • Do what you love – Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy.

Gym Classes, Weight Training, Running, Tennis, Yoga, Pilates – choose a few that you love!

  • Lock it in – Although your schedule may vary, plan every week when you fit in your exercise. It doesn’t matter if it’s in the morning, or evening – the important thing is that you get it done! And do not book anything in over the top of this – your exercise is a priority!

E.G. If you have a doctor’s appointment booked in for 3.30pm on Tuesday, you wouldn’t prioritise anything over the top of this – exercise is no different! In fact, chances are if you do prioritise your exercise, your visits to the doctor will not be required 😉

Key Point

Remember exercise isn’t just about looking great, or trying to get that “perfect body” – there are far more benefits internally than externally!!

August 4, 2015( Comments: 0 )

Food Plan for your week

This is to help anyone that is dealing with sickness or injuries or looking to return to exercise. If you have ever experienced long term illness or injury you will know how hard it is to recover from, not only physically but mentally as well!

When an extended period of inactivity takes place, the body gradually allows muscles to shut down. This is true for everyone, not only people recovering from illness or injury.

For example, people with jobs that involve a lot of sitting will eventually experience a loss of muscle tone overall and in particular to their gluteus muscles. When muscles aren’t used, the body reduces the metabolic processes necessary for maintaining muscle and allows muscle to decrease. Injuries and illness also lead to the same type of muscle loss and can eventually become muscle atrophy.

Consider the following things when reintroducing physical activity into your daily life:

1. Take it slow.

Allow your body and brain the time they need to begin communicating again. When your muscles are called to action, even in a relatively simple task, your brain and the muscles and nerves necessary to carry out that task must communicate. These channels of communication weaken over time and with disuse. Unless nerve damage has occurred, the communication signals can definitely be strengthened, but this process takes time; be patient. Your brain and body will re-learn; given time and opportunity.

2. Begin with walking.

It’s the most natural type of movement for the human body, and so easy to achieve – take a walk outside, or jump on a treadmill at the gym.

Swimming would also be a gentle form of movement on the body. Start with a few minutes, listen to your body’s response and gradually increase your time. Luckily enough being on the Northern Beaches, we have fabulous pools to choose from at Collaroy, Narrabeen, Mona Vale, plus many more!

3. Reduce your efforts by at least 20% of what you think you can do and work your way up.

Its true movement makes us happy! It’s not until we’ve lost or had a reduction in our ability to move around that we realise just how joyful movement is – This realisation makes us keen to return to exercise as soon as possible.

While the triumph of the human spirit over adversity is incredibly inspiring, being overly eager can lead to re-injury. Making steady progress and feeling great throughout the process will motivate you to keep going, especially on days when you’re not feeling as motivated as usual.

4. Consider working with a Personal Trainer that has a background in exercise rehab or corrective exercise.

They can provide you with the step-by-step program you need to get you back to the level of physical fitness you want for yourself. Whether your period of inactivity was extensive or not, or your loss of muscle tone interfered with daily living or not, it is helpful to work with someone who can assess your ability to incorporate certain things into your regime and determine your readiness to progress.

5. Remember that pain is pain.

While some fitness enthusiasts live by the motto “No pain, No gain”, when it comes to illness or injury nothing could be further from the truth. Pain is the body’s signal that you’ve gone too far or done too much!

Rest and recovery are as important to re-introducing exercise and the physical activity itself. Give your body time and listen to it. It speaks volumes about what it needs.

6. As you have throughout the rest of your recovery, continue to pay attention to nutrition and hydration.

Feed your body the best anti-inflammatory foods – sweet potato, quinoa, broccoli and kale are great choices as they keep the body at a heathy pH. Also consider some herds such as turmeric.

Avoid inflammatory foods such as fast food and alcohol.

Prolonged illness or injury can have a devastating effect on the body. Fortunately, the body’s default setting is health and wellbeing. The body will recover in time, given the right conditions. With a feeling of gratitude for all that your body has done for you and allows you to do, nurture yourself back to health by including nutrition, positive thoughts, management of stress and the joy of movement.

For more information regarding recovery from injury or illness, pop down and see us in Warriewood 

March 25, 2015( Comments: 0 )

Food Plan for your week

You know those times when your head just isn’t in it? You don’t look forward to it and you just don’t have the passion and energy that you once did?

The most important thing in life is that our heads & hearts are into what we do. The mind is a powerful tool, and if we aren’t correctly using our energy then we feel zapped and unmotivated.If you are just not feeling your workouts and your heart or mind isn’t into the routine…you need to switch it up!

1) Try something new and fresh. If going to the gym to do your same routine isn’t making you tick, you gotta mix it up. Try a new sport, a different style of workout, a group class,laps in a pool – no matter where you live on the Northern Beaches you have instant access to so many outdoor rock pools. Avalon, Bilgola, Mona Vale, Narrabeen, Collaroy… The List is LONGG!! Try a few sessions with a trainer, having someone telling you what to do without having to think or assess ‘what should I do next’ is really convenient.

2) Change who you work out with. If you’re always alonetry, working outin a group,you may just need a workout partner, or a new group of motivated faces that can push you.

3) Switch the timeof day that you are training. You may think that the evening is ideal but if that isn’t working for you, try another time for a couple of weeks and see if that helps.

4) Changing your environment. Get outside! Being outdoors is always really nice, especially where we live. Make one of your sessions each week outside, try a bodyweight routine at a park, go hiking, go for a run or take a kettlebell to the beach.

5) Take a break. Are you working out a ton? Getting yourself to training, but still not giving the effort you’d like to? Feel like you’re going through the motions? If this sounds like you, take a break!!


Give yourself a week off, let the body recover and focus on your eating. Recovery and rest is as important as your training, then you can get back into your intense training.

March 17, 2015( Comments: 0 )

Food Plan for your week

It’s probably safe to say that not all fitness lovers are aspiring yogis, but that doesn’t mean you should forget to stretch!Even if you’re not a ‘fitness lover’, regardless of your job or exercise regime – there is a big importance for stretching! So come on Northern Beaches community – office workers, retail workers, mums,waitresses, tradies…the list goes on – START STRETCHING!

I,myself find it very easy to skip a warm upor a cool down and get on with what I need to do! “I’ve got to get to Warriewood Centro before it closes” kind of approach!

If we want to achieve results, we should not take shortcuts!

Take 5 minutes off that cardio or weights program to assure you stretch before you go home!!!

The Benefits of Stretching:

Being ‘Zen’ is not only for yogis. Stretching has a great calming effect on the body as a whole unit.As the muscles contract and lengthen the physical body relaxes, which then translates to a more relaxed and calm emotional state.

Stretching re-energises, relaxes and prepares the body for what is ahead; it allows the body to warm-up and encourages the flow of blood to exhort into all the right places- being the muscles.

The muscles then enjoy an oxygen supply and the nutrients needed to keep them going throughout a workout.

Stretching allows you to move through the full range of motion when it comes to hitting weights, it reduces the risk of injury: Just like vitamins are seen as preventative medicine for health, stretching can be thought of as preventative medicine for the body by ensuring it stays mobile, flexible and best of all – injury free.

Stretching encourages fast recovery: There is a reason as to why we are trained to stretch before and after exercise. Not only does stretching get the blood flowing but it does wonders for recovery- So in effect, stretching after a tough workout means that when you’re tying your shoelaces or walking up a set of stairs the next morning you won’t be left feeling like a string puppet who just had their ropes tightened.

In fitness, stretching is often overlooked with so many of us eager to get on with the tough stuff, something even the uber flexible are guilty of. However, I think it’s important to remember that being flexible presents so many benefits to the human body that are not just exercised in the gym.

 Who’s keen for a stretch??

 The Gym Factory offers Yoga and Pilatesclasses on our timetable, or if this isn’t for you – we have a stretch chart in the studio J

XO Lani

March 10, 2015( Comments: 0 )

Food Plan for your week

Hey guys,
Lani here, waking up in the wee hours of the morning on the beautiful Northern Beaches to come to work, after being up late into the night studying – having an easy to grab snack is essential for my busy routine!

 We all tend to grab what is easy when we are running out the door –so I make sure that I have something healthy and tasty in a container so I have an easy decision to make when it comes to those busy times!                                                  

Despite the fact its very convenient, it also prevents unhealthy decisions throughout the day and assists in following a clean eating plan, plus it’s so much cheaper than going and buying something from a café.                                        

 Food is a huge part of my life, and everyone’s lift to be honest – I feel like I’m continuously eating! Someone even mentioned to me the other day when I was walking though Warriewood- “You’re always eating!”, and it’s true, I eat a lot, but I am conscious of what I’m eating and make sure it is the right decision – snacking regularly keeps my metabolism where it needs to be; 6 proportioned meals/snacks is the key-if we choose to snack on healthy food this will not only benefit towards being consistent but will lift your energy throughout the day, keep your head in a positive mindset, leave you feeling alert with a bounce in your step and increase your motivation to keep going!!

Below is a great recipe for a Main Meal or Snack –give it a try

Carrot, Zucchini & Parsnip Frittata Fingers


  •   2 teaspoons light olive oil
  •    1 Medium onion, sliced
  •     80g (1/2 cup, firmly packed) grated zucchini
  • 60g (1/2 cup, firmly packed) Grated carrot
  • 50g (1/2 cup, firmly packed) grated parsnip
  •     2 green shallots, ends trimmed,finely chopped
  • 3 eggs, lightly whisked
  • 40g (1/3 cup) grated Jarlsberg, tasty cheese
  • 2 tablespoons finely chopped fresh parsley
  • 1 tablespoon plain flour, sifted


Step 1

Preheat oven to 180°C. Use a18.5cm cake pan with melted butter to lightly grease. Line the base non-stick baking paper, allowing it to overhang.
Step 2

Heat the oil in a medium saucepan over medium heat. Brown the onion and add the zucchini, carrot, parsnip and shallots, and cook, stirring, for 4-5 minutes or until the vegetables soften. Remove from heat and set aside for 10 minutes to cool
Step 3

Combine vegetable mixture, egg, cheese, parsley and flour in a large bowl and stir until well combined.
Step 4

Spoon vegetable mixture into prepared pan and smooth the surface. Bake in oven for 12 minutes or until set. Remove from oven and set aside for 10 minutes to cool. Lift frittata from pan and place on a plate to cool completely. Cut into 12 fingers to serve.


Choose a Lite Cheese if preferred- whatever you desire.You can substitute equal quantities of potato and sweet potato in place of Parsnip and Zucchini If you want to add more carbs.

February 6, 2015( Comments: 0 )

Food Plan for your week

Living on the Northern Beaches naturally makes us wake up early, so we can get out and enjoy this beautiful place, who wouldn’t if you were living up this way – Bayview, Church Point, Warriewood, Narrabeen, Newport, Mona Vale & Collaroy – such amazing places! But one thing we do need to be mindful of; are we getting enough sleep?

Having to wake up as early as I do each morning I know sleep is so precious, it’s the repair that keeps my body running and the recharge that keeps my brain functioning during those late nights studying.

Along with poor concentration, memory and coordination, a lack of sleep can cause fatigue and mood changes as well. A Bad Sleep can affect the performance you givethroughout a high intensity training program, If sleep and nutrition are neglectedeventhe best training plans will NOT work.
Without sufficient sleep (8 hours per night), there is not enough rest for muscle cell growth and repair.
Lack of sleep can also affect hormonal stress levels which will have a negative impact on performance – at home, work and the gym!
Sleep stages
Sleep isn’t a static state of consciousness. The brain moves through distinct stages of sleep, over and over, every night. The two broad categories of sleep include:
→ Rapid eye movement (REM) sleep
→ Non-rapid eye movement (NREM) sleep.
Rapid eye movement (REM) sleep- Occurs regularly, about once every 90 to 120 minutes. It makes up about one-quarter of your night’s sleep. The brain in REM sleep shows significant electrical activity. The sleeper’s eyes tend to dart about under closed lids, hence the name.
The bulk of dreams are thought to occur during REM sleep. Sleep researchers have established that at least some eye movements correspond with dream content, which suggests that we watch our dreams like we watch movies on a screen.
Non-rapid eye movement (NREM) sleep
Non-rapid eye movement sleep is what you experience for the remaining three-quarters of your sleep time. The amount and type of NREM sleep vary with age and the degree of sleep deprivation.

The 4stages of NREM sleep include:
Stage 1 – Dozing or drowsiness. You hover between being asleep and awake.
Stage 2 –You lose awareness of your surroundings. Body temperature starts to drop. Breathing and heart rate slows down.
Stages 3 and 4 – The Deep sleep, also known as ‘delta sleep’. Your blood pressure, heart rate and breathing become very slow and your muscles relax. Growth and repair processes occur during this stage.

Things to remember

  • Sleep is essential for your health. It refreshes the mind and repairs the body.
  • Lack of sleep can cause fatigue, poor concentration/memory, mood swings, impaired judgement, reaction time, and poor physical coordination.
  • Common causes of sleep deprivation are parenthood, shift work, and travel across time zones, illness, poor sleeping habits, comfort, some medications and the Internet.

1) Never Oversleep- You cannot catch up on lost sleep. Over sleeping (10+ hours) can change the body’s patterns and make it more difficult to fall asleep the following night.
2) Sleeping Area should be Calm- Soothing music, cool climate with a humming fan to drown out exterior noises will make the place you sleep more conducive to quality sleep.
3) Avoid Active Evenings- If possible do not exercise 2-3 hours prior to sleep or be highly active prior to sleeping. Relaxing a few hours prior to sleep works well for naturally preparing the body for a quality sleep, and avoid the television in bed.

January 27, 2015( Comments: 0 )

Food Plan for your week

We want to share a story with you and we want you to help us make a difference!

We have met a beautiful couple from Elanora Heights who have had a tough time in losing a loved one; bringing a baby girl into the world and after just 6-weeks after her arrival lost her to a rare heart condition…

Hearing this story touched our hearts and The Gym Factory wants to take it on board to help the Havana Raine legacy live on and long into the future!

Even though they have gone through so much, Matt & Georgina want to make a difference by raising money for this cause so others don’t have to go through what they did.


Family and Community are two extremely important things to us, so The Gym Factory team are now stocking ‘’Little Helper Bags’’ to purchase from reception for $25 each.All proceeds go to the Little Helper Foundation; a not-for-profit organisation set up to raise money for the heart centre at Westmead Children’s Hospital.

January 22, 2015( Comments: 0 )

Food Plan for your week

I see all types of bodies training, and I know it’s easy to look around and wonder why some are improving more than others.

Many people feel if they aren’t seeing some sort of quick change they aren’t making progress and can get easily frustrated – resorting them back to their old lifestyle of convenience and unhealthy choices.                         

What they don’t realise, is even though they may not see physical results right away – the body is changing:

  • Energy increasing
  • Body fat decreasing (doesn’t necessarily mean a drop on the scale)
  • Lowering cholesterol
  • Balancing insulin levels – These are all examples of the body changing for the better.

The consistency of eating healthy all year round results in your body staying fit for the long haul versus up and down yo-yo dieting which many women are all too familiar with.

I used to tell myself “I will eat what I want this week then next week back on a strict diet”! This was a vicious cycle of eating and then extreme dieting, then getting so hungry that I would binge eat and regret it afterwards. It’s hard for me to admit that, but I do think many women out there struggle with similar cycles.

The bottom line is….. DON’T QUIT!! If you are trying to lose weight, gain size, tone up or just feel better overall, realise that it doesn’t happen overnight and the key to success is a lifestyle change for life!

For those that are yet to start on their fitness journey, pop in to see us in Warriewood on the Northern Beaches and we will provide you with a welcoming gym environment to achieve those goals!!

Lani @ Reception

November 26, 2014( Comments: 0 )

Food Plan for your week

Hey all,

Lani here, I’ve had heaps of people make the comment to me recently at reception that they are not feeling motivated! Which got me thinking, what can we do to re-motivate ourselves? Don’t wait for New Year, or after Easter, or next month, or any other excuse that you hear – take action now!!

Your gym workout is only as good as the effort you put into it, and the biggest factor contributing to the effort you put in, is your motivation.

Here is a quick and easy guide to get you motivated!

Step 1

Set a goal, whether it’s to gain muscle, lose fat or to run 10km. It doesn’t matter how big or small the goal – the main thing is that you are working towards it! Have this goal in the front of your mind; put it up on the fridge, on your phone background, on your steering wheel – you then get a constant reminder about it… And imagine how good it will make you feel when you succeed!!

Step 2

Set a plan; remember a goal that isn’t written down along with a plan is simply a dream! Write down your goal, when you are going to exercise, the exercises you are going to perform, as well as the number of sets/ repetitions you are going to do with each exercise. And the big one – when are you going to achieve your goal by! Don’t have a fear of failure, challenge yourself!

Step 3

Accountability; tell a friend, family member, personal trainer or staff member at the gym so that someone can hold you accountable – otherwise it’s far too easy to drop the ball! Remember this is to help YOU achieve your goal!

Another great way to motivate yourself is to try something different, I recommend trying a class!! For many this means stepping out of your comfort zone, however I promise you will feel comfortable within 5mins – our instructors are absolutely amazing, and everyone in the class will make you feel welcome!

The Gym Factory has multiple classes each day from Core & Cardio, Pump it up, HITT, No Pain No Gain, Kick Boxing, Mind and body and many more… if you are on the Northern Beaches in Collaroy, Narrabeen, Mona Vale, Bayview, Church Point, Newport or Avalon – we are right by you in Warriewood so come on in, trial a Free 3 Day Pass and give our classes a crack – you won’t be disappointed!!



Receptionist @ The Gym Factory

November 3, 2014( Comments: 0 )

Food Plan for your week

Living on the Northern Beaches and living this beautiful beach lifestyle is amazing, it makes us very body conscious – which is great, but it can be a negative if you’re not careful….

We all seem to want something more – narrow hips, broader shoulders, bigger biceps, smaller thighs, tighter bum, flatter stomach …but is this you? Are these goals realistic? Set yourself a goal to simply better yourself, not to look like someone else!! Remember there are certain things that when training naturally are simply unreachable!

Here are a few pointers for you to consider;

Be confident in YOUR OWN skin, be happy with the progress you are making and remain positive!

It’s so important to celebrate your body and enjoy the change/progress you make. Thank your body for its hard work with a nice long bath, fuel it with lots of water and go for a massage every so often!

Your mind determines what you can and can’t do, so always remain positive… whether it’s about the goals you can achieve, or an exercise you’re about to do. And the most important, be positive about the body YOU have!

Let’s be honest, there are certain things that you simply cannot change…. E.g. Ladies, if you have a bigger frame – don’t set yourself a goal to become a size 6.

Men, some guys are naturally bigger – don’t set yourself a goal to have biceps the size of the guy you saw in a magazine!

These are simply unrealistic; this is where you need to simply be the best version of you. Don’t set out to look like someone else!

Next time you’re down at Warriewood Beach or Narrabeen Beach, or whichever beach you choose….Don’t look at someone else and think “I want a body like that” – look at yourself and think, “Gee I look so much better than I did 3 months ago”.

In summarizing, we can always better ourselves but we should not set out to be like someone else – think about that…

See you all in the gym soon, and if you want to train at the best gym on the beaches – The Gym Factory is the place for you 😉

October 3, 2014( Comments: 0 )

Food Plan for your week

Hi guys,

Lani here from The Gym Factory!

All of us want to look great, and have lots of energy….but do we have the knowledge to achieve it? I would like to teach you about metabolism, these little tips will really help you boost your knowledge in this department and help you on your way towards a fitter, healthier lifestyle!


Metabolism refers to the physical and chemical events that occur in the body which keep us functioning normally in order to stay alive.
To carry out these processes; our body converts energy from the food we eat. The chemicals in our digestive system break down the food into fuel, which is either used immediately or stored in the body’s tissues.

How to speed up your Metabolism . . .

• Eat 5-6 times a day, every 2-3 hours. And within one hour of waking up….
• Start your day off with something spicy; Cayenne pepper, chilies, or jalapenos – they contain Capsaicin which increases your metabolism through thermogenesis (this allows your body to burn calories through heat production).
• Eat slow-digesting (complex) carbs; oatmeal, rice, sweet potato and quinoa – they help us maintain low levels of insulin so that our body does not get signaled to store body fat.
• Drink Green Tea; Caffeine is a stimulant that can help to increase your metabolic rate.
• Eat easy digesting foods; Fish, salads, bananas etc. Also, boil your vegies! This will give your body a head start, and prevent it from doing extra work to break down foods like steak and raw vegies…
• Drink lots of water; drinking water is likely caused by the body’s efforts to warm the water to body temperature. Studies show that men burned fats to provide energy in warming the water, and women burned carbohydrates.
• Weight training; increase your muscle mass! Having an increased muscle mass will allow you to burn approximately 100 extra calories per day while sitting. Ladies – don’t take this the wrong way, having muscle mass does not mean you’re going to look bulky like a man!
• Perform HIIT; [high intensity interval training] – it accelerates fat burning – (The Gym Factory HITT Group Class is on Thursdays @ 5.30pm)
• Avoid alcohol; but if you must, wine is best.
• Get an extra 30 minutes sleep; a well-rested body burns calories more efficiently.
• Do not stress; this will lead to overeating or worse, not eating…and what have you learnt about speeding up the metabolism… Eat!… 5-6 small meals per day 

We would love to hear how these tips have helped you, so if you’re in Warriewood, Narrabeen, Mona Vale, Newport, Bayview, Church Point, Collaroy, or anywhere on the Northern Beaches – pop in and see us! We’ll also give you a free trial pass while you’re here

August 5, 2014( Comments: 0 )

Food Plan for your week

Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity. A sedentary lifestyle that involves long periods of sitting or driving can cause muscles to shorten and tighten which can lead to pressure on nerves and pain.
By its effect of lengthening muscles, stretching promotes flexibility, that is, the ability to have a full range of motion about your joints. Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that, although pre-exercise static stretching does improve flexibility, it does not appear to prevent injury during exercise.

Exercises for flexibility are an integral part of a balanced exercise programme that also includes:

– exercise to increase or maintain muscular strength (e.g. a strength training routine using hand-weights); 

– exercise to increase or maintain aerobic capacity (e.g. brisk walking, running, swimming); 

– a healthy diet; and 

– plenty of rest. 

Not taking time to stretch can mean losing the ability to move freely and fully to compete in your chosen sport or to perform the activities that are basic to your daily needs.
When to stretch

Important: stretch only when your muscles are warm, as cold muscles are more likely to tear.

Stretching before and after exercise

A light static stretching routine (stretching a muscle and holding it in this position without discomfort for 10-30 seconds) can be performed at the end of a warm-up, before undertaking more vigorous activity. Be sure to stretch each of the muscle groups you will be using in your chosen activity 2 to 3 times.

An ideal time to do most of your static stretching is after exercise, that is, immediately after your post-exercise cool-down. Allow around 5 to 10 minutes to stretch after exercise, and concentrate on the muscles that you have just exercised. Use the static stretches illustrated below as a guide. Stretching at this time helps restore your muscles to their resting length and prepare them for your next exercise session.

Dedicated stretching

Including a dedicated stretching routine (for 15 to 20 minutes and unrelated to an exercise session) in your exercise programme 2 or 3 times a week will be an additional help to maintaining your flexibility. For example, attending a yoga class weekly is an enjoyable way to contribute to the flexibility part of your fitness programme. Warming up for a dedicated stretching session might involve 2 to 3 minutes of jogging or doing your favourite exercise at low intensity for 5 minutes. Raising a light sweat will indicate warming of your muscle tissue.

July 25, 2014( Comments: 0 )

Food Plan for your week

Hello fitness people. Taking over Roz’s blog for the week allows me the opportunity to set a few misconceptions straight in regards to carbs and weight loss. Lets set the record straight….

Whether it be bread, pasta or rice. If you’re trying to lose weight, you probably think these are absolutely off-limits. But the truth is, you need these types of carbohydrate-rich foods to give your body energy. And not getting enough carbs can make you feel sluggish, irritable and unable to concentrate.

Not all carbs are created equal. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. When you eat them, you may get a temporary burst of energy, but you’ll inevitably feel tired or hungry again soon after.
On the other hand, complex carbs (such as vegetables and whole-grain products) don’t cause the same spike in blood sugar levels. Your body breaks them down much more slowly, so you feel fuller longer. What’s more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals. More carb-smart facts:

1. Eating carbs won’t necessarily make you gain weight.

Research shows that most people lose the same amount of weight whether they follow a low-carb, low-fat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight.
The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Not sure if you’re eating too much? Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. If you tend to eat more than that at one meal, just cut back at another.

2. Pasta, bread and rice aren’t the only carbs.

Vegetables, fruit and even dairy foods also contain carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too).
A good rule of thumb: Go for as many nonstarchy veggies (leafy greens, mushrooms, etc.) as you want, plus two fruits and three to six servings a day of starchy vegetables or grains (ideally whole grains) each day. A serving size equals a half-cup of cooked rice or pasta, one slice of bread, a cup of cereal or one small potato.

3. Your body burns off carbs the same way no matter when you eat them.

From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Still, I recommend going light on carbs at dinner; since that tends to be the largest meal of the day, it’s when people tend to overdo it. If you’re trying to shed pounds and big piles of pasta and second helpings of potatoes are often part of your evening meal, consider cutting out starchy carbs at dinner for a little while to jump-start your weight loss. After a few weeks you can add them back, but try not to have them every night (at least not until you can get a handle on portion control).

4. Just because a bread or cracker is brown doesn’t mean it’s whole-grain.

Many whole-grain products, like oatmeal, are naturally light in color. And manufacturers often add molasses or caramel coloring to foods made with refined grains to make them look like whole-grain products. Pumpernickel bread, for example, isn’t usually whole-grain (neither is rye bread, in case you were wondering). So don’t trust your eyes! The best way to tell if a bread, cereal or cracker is whole-grain is to check the ingredients list.
Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that’s no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Keep an eye out for the yellow stamp from the Whole Grains Council (look for the version that says “100% Whole Grain”).
Also, pay attention to the other ingredients listed. Is there trans fat (partially hydrogenated oil), lots of added sugar or corn syrup, or tons of processed ingredients you can’t pronounce? If so, put that item back on the shelf.

5. It’s OK to ease yourself into whole grains.

I know many people complain that whole-grain pasta is gummy or coarse; being careful not to overcook it can help a lot. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind.

Still not happy? Try mixing half of your usual white pasta with half of a whole-grain variety. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Consider these baby steps toward eventually choosing 100% whole-grain pasta and cereal.

Another option: If you’re not usually a fan of whole-wheat bread, check out “white whole-wheat.” It’s made with a type of wheat that has a softer texture and milder taste, so it’s more like the traditional white bread that you’re probably used to eating. Just keep in mind that many white whole-wheat breads aren’t 100% whole-grain—companies often mix in some regular flour. But nutritionally, they’re definitely a step up from plain old white bread.

So there you have it. Its not all doom and gloom. You don’t have to be a carb deprived monster….you just have to train like one after to make them worth it 😉
See you in the gym…..


July 3, 2014( Comments: 0 )

Food Plan for your week

It’s 5am, the alarm has gone off, twice. There is dew on the window and you can’t even fathom being able to get to the bathroom without throwing on your ugg boots and possibly a jumper that looks like something you would wear at the snow. Bed is such a good option, the only option in your comfort zone.

Four words… Do I? Don’t I?

My gym class starts in 40minutes, I’m booked in, I go every week. Surely the trainer won’t notice I’m not there? Or will they?

But if I don’t go this morning I’ll go this afternoon. Who am I kidding that never happens. The day will get away from me and this afternoon all I will be thinking is ‘I should have trained this morning’.


Ok I’m up, guilt trip worked. Gym shoes on, my new tights (reason in itself to train). But first breakfast to go…choc chip muffin that someone brought over (because you can always count ok someone to do a little sabotage when you’re on a clean eating roll) or oats. Whyyyyy these constant battles. Ok do the oats and get it done, I’m up I might as well make it worth it. Oats, strawberries … Good choice, ten points to me. Winning.

In the car. Car temp says its stupid degrees outside, I’ll claim it and tell myself I’m a warrior for being out in this. I make the run to the gym door, class has just started. Just in the nick of time I score the last treadmill and I’m back in the game, the whole 5:40am crew is there the music is pumping, we all smash it for the next 40mins and to be honest I don’t think once about why I didn’t want to get out of bed. Warm up, main set, cool down, stretch, done. It’s done. It’s not even 6:30am and while the majority of people are still in bed I’m done. Stoked. So….rewind 90mins ago – when that alarm goes off, and you start to have that conversation with yourself that consists of all the reasons you should stay in bed. Get up.

Because summer bodies…are made in Winter.

June 30, 2014( Comments: 0 )

Food Plan for your week

As a trainer, I get asked all the time, “how do you find the time to exercise” and “how can I motivate myself to exercise”?

The short answer is there is no easy answer.

I guess the first part of the story is respecting your body. It says as lot about who you are as a person when you invest the time to take care of yourself. It says your respect and love yourself enough to do the things necessary for you to be at YOUR personal best.

  • Each time you get into the gym (or outdoors) for a workout on a day when you just don’t feel like it, you grow a little stronger as a human being.
  • Each time you go for a run or walk on a cold winters day when you feel like staying under the warm cozy covers, you strengthen your character.
  • When you endure a tough workout, it enables you to persevere through any other challenges in your life.

The second part is there is no such thing as consistent motivation. This is usually the first thing that gets you to the gym when you have paid your money and are pumped up with the promise of a six pack or “Bikini body”. It varies but this can last a week, or two, maybe a few more for some people. Then the dawning realisation that you have to actually keep GOING 4 days a week??? For the rest of my life???


When the motivation falls away, what keeps you going? … HABIT!

The habitual notion of exercise is what will make you get up, show up and give it what you have on any given day… some days you will go through the motions and give 50% and on other days you will be powering and feeling super-fit 110% – both workouts are valid and inevitable.

And when you don’t feel like it? Remind yourself that “feeling like it” isn’t a prerequisite for sticking to your plan. (That’s where trainers can be very persuasive )

And finally what happens when you miss that workout?

You miss a workout you have done something to “strengthen the habit” of not working out. With each missed workout, you start to lose confidence and being to question whether you can actually stick with it at all. A missed workout fuels self doubt and makes that negative habit stronger. Miss enough workouts and eventually that negative habit of not working out will replace the positive habit of exercising that you have worked so hard to cultivate.

The real challenge for most people is not the workout itself, but actually overcoming the negative thoughts that try to sabotage your very good intentions.

There you have it… I hope this resonates with you and if you are feeling like you need any special attention, myself and my colleagues are experts in developing our exercise habits. Come and pick our brains..

April 28, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone

Today I would like you to read a transcript off Jess Ainscough’s – Wellness Warrior blog


This may help your perception of fat and what is good fat and why they are so important in controlling our hormone levels and assisting with sugar cravings

Enjoy the read

Why Fat Is Awesome

I can pinpoint the exact time in my life when I began to demonise fat. It was not long after my 14th birthday and I decided that I needed to go on a diet. I’d reached the end of my run and could no longer pig out on whatever I wanted without facing the consequences. I made promises with myself to exercise after school, but the promises were always broken in favour of watching afternoon TV. Then a lightbulb went off. I thought, I’ll just stop eating fat! No fat in the mouth equals no fat on the body. It was genius. Until it didn’t work.

Almost 10 years later I realised I had been duped. Convincing marketing had sucked me, and the rest of the world, into believing that fat was the devil. As a result we started replacing this part of our diet with fillers like sugar and carbohydrates and all hell broke loose.

Obesity skyrocketed, diabetes rates soared, and other chronic and degenerative diseases became so much more prominent. Basically, we screwed things up big time.

The body needs fat. Without it, it won’t function well. You won’t lose weight – you will lose health. Almost every part of our body requires good, healthy fat in order to shine. For instance, the brain is made up of 70% fat. I’m not talking about trans fats found in processed foods and margarine (yuck), I’m talking about natural fats found in foods like coconut, avocado, nuts, seeds, eggs, and organic grass-fed animal products.

To beef out the argument, I had three experts weigh in on why fat is awesome:

Fat helps with sugar cravings and helps you lose weight

“Eating healthy fats kills sugar cravings, immediately. One of my secret weapons in my own personal war against sugar is coconut oil. It’s one of the best fats around. Coconut oil is made up of medium-chain fatty acids, or medium-chain triglycerides (MCTs). Indeed, coconut oil is nature’s richest source of MCTs. These fatty acids produce a host of health benefits, but here’s the bit I like: your body sends medium-chain fatty acids straight to your liver to use as energy. This means coconut oil is a source of instant energy, much like sugar and other simple carbohydrates. But, although both deliver quick energy to your body, unlike the carbohydrates, coconut oil does not produce an insulin spike in your bloodstream. This saves you from a slump, and is really good news for anyone struggling with insulin issues. Like me.

And bonus, eating healthy fats can help you lose weight! Fat doesn’t make you fat. Again, it’s the medium-chain fatty acids. Most plant oils are made up of longer chain fat triglycerides (LCTs). LCTs are typically stored in the body as fat; MCTs are transported directly to the liver, promoting “thermogenesis” which increases the body’s metabolism. There are a stack of studies that have shown this to be the case, like this one. This study shows eating two tablespoons of coconut oil with a meal caused body temperature to rise, boosting metabolism. Plus, MCTs are not easily converted into stored triglycerides and cannot be readily used by the body to make larger fat molecules.”

– Sarah Wilson, author of I Quit Sugar

Fat is crucial for healthy hormones

“Fat is vital for hormonal health and wellness simply because our hormones are made up of both fat (cholesterol) and protein. If we aren’t eating enough therapeutic fats in our diet, our body doesn’t have the essential building blocks to physically make hormones. What’s more, for a healthy nervous system, fat is equally important. Both our nervous system and our hormones are the master controllers of all body functions. Without fat to support these, the messages can’t be delivered. This is one of the reasons we are experiencing an epidemic of poor hormone health – we’ve moved away from what our body functionally requires.”

– Dr Nat Kringoudis, author of Fertilise Yourself and Eat Fat, Be Thin

Fat is vital for brain health

“Cholesterol is vitally important for brain function. While your brain represents about 2-3% of your total body weight, 25% of the cholesterol in your body is found in your brain, where it plays important roles in such things as membrane function, acts as an antioxidant, and serves as the raw material from which we are able to make things like progesterone, estrogen, cortisol, testosterone and even vitamin D.

In fact, in a recent study available on the NIH Public Access site, researchers showed that in the elderly, the best memory function was observed in those with the highest levels of cholesterol.”

– Dr David Perlmutter, author of Grain Brain

There you have it. Go forth and eat good fat. For the past couple of months I’ve been off sugar and grains, and have loaded my diet with heaps of good fats. I haven’t put on any weight, and my head actually feels clearer than ever. There’s definitely something to it. 

April 11, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone.

I have just come back from Melbourne and was lucky enough to go to the fitness expo. So much great equipment and everyone is getting into the Paleo way of life, which is fantastic.

Today I thought I would chat about Boxing. Did you know that boxing is one of the most popular fitness sports. Boxing can be performed in a class environment, or 1 on 1 with a trainer or part of a circuit style class. As you know The Gym Factory has a number of boxing style classes and they are getting so popular with us ladies as well.

Boxing not only improves our fitness levels but it also gets you strong, lean and toned.. Boxing is a high intensity, full body workout that will keep you moving the whole time. When you’re not throwing a punch, you’re ducking and weaving or doing squats and abdominal work so it gives your whole body a workout.

Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It’s especially good for toning your bottom and quadricep muscles, which is perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction programme.

If you are kee to try a boxing class come down to The Gym Factory and put your name down for one of our classes or if you are keen on 1 on 1 our Personal Trainers are all qualified.

In Fitness xxxxx


March 19, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone! Hope you all have been well.

I thought today I would talk to you about Women and Weight Training

I think the majority of women think if they start to lift weights or do any form of resistance training or push ups they will become body builders and bulk up.


Realistically adding weight training 3 days a week will assist you with weight loss and will increase your metabolism. Here’s why

  • Women do not have the amount of testosterone necessary to build large muscles; men do. The average man has approximately 20 times MORE testosterone than you. Testosterone is the reason why men can build large muscles.
  • When you do resistance training it is toning your body. You tone muscles by strengthening them. Strong muscles have a healthy, attractive toned appearance. It does not make muscles bulky.
  • Bulky muscles are built from doing high-volumes, heavy weight-lifting. Lower volume resistance training, meaning lower weights with higher volume repetitions, is designed to build strong toned muscles not bulky ones.
  • As a woman if you weight train the likely hood of you “bulking up” is extremely low. So in low in fact that you don’t even have to worry about it.
  • The best way to change the shape of your body is to lifts weights. Lifting weights will get you to that toned look.
  • Women should not be afraid of or shy away from weight training; it will improve body composition, speed up metabolism, and improve bone mineral density and decrease your risk of developing osteoporosis.

Ladies partner up with a buddy or look into getting a Personal Trainer who can guide you and get you started.

The Gym Factory has the best Personal Trainers to assist you

In Fitness xxxxx


March 6, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone

How are we all coping with all this rain at the moment? If you are like me, not well at all
I thought today I would talk about Roadblocks.

When our emotional, mental and physical state are not at one and are not in balance, this is a roadblock. We all suffer this from time to time. Sometimes it is elevated.

Roadblocks can make it difficult for us to have the energy to train as our energies are being dealt with elsewhere. Let’s not look at this as a negative but as a positive.

Roadblocks may be the time to look at the situation and make the positive changes required to get started.
The 5 common roadblocks in exercise are the following:

  1. I don’t have time
  2. I’m too tired
  3. It’s boring
  4. I’m not good at it
  5. It’s too hot or cold

So let’s change the 5 excuses above to positives:

  1. It only takes 45 min 3 times a week to make a change. Get up 1 hour earlier in the day. Once you start you will not look back.
  2. You are tired because of the lack of physical exercise you have in your life. Once you start to exercise regularly, eat well, you will be full of beans.
  3. If it’s boring, bring a friend, try something different.
  4. No one is good at anything without practice. Practice makes perfect.
  5. Wear less clothes, train in airconditioning.

The Gym Factory in Warriewood can assist you in setting and reaching your goals and being able to achieve them however big or small.

We have amazing staff and PT’s who are there to help.

The Gym Factory has the following services available:

  1. Small Group Training
  2. Boxing
  3. Thai Boxing
  4. Yoga
  5. Strength and Conditioning
  6. Kettle Bell Class
  7. Outdoor Training

If you live in Collaroy, Narrabeen, Warriewood, Mona Vale, Bayview, Newport, Avalon we are right at your door step. Like us on Facebook or go to our web page and get a 3 day pass.

In Fitness

January 21, 2014( Comments: 0 )

Food Plan for your week

High Everyone. Hope you have been well

My first week back from holidays last week and back to reality and boy was I tired and exhausted by the end of the week.

I understand that we are all time poor and find it hard to fit in exercise with working, having a family and seeing family and friends. That’s why this week I thought I would talk about High Intensity Training (HIT). All you need is 45 minutes 3 times a week. Now we ALL can afford to give up 45 minutes of our day and only 3 times a week

Exercising 45 minutes 3 times a week will significantly improve your health and well being. With a time commitment this small, everyone can take advantage of this form of exercise!

Evidence shows that alternating relatively short bursts of intense exercise with periods of rest can deliver many of the health and fitness benefits you get from doing hours of conventional exercise 

Driving your heart rate up pushes your body out of its comfort zone and by forcing it to adapt quickly to this harder pace helps you get fitter faster

High Intensity Training is efficient, burns more fat, gives you a healthier heart, assists with weight loss not muscle, increases metabolism and it’s challenging

HIT Core Principles

  • Warm up for 5 minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you can’t go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high-intensity exercise and recovery 8 more times. (When you’re first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high-intensity intervals. As you get fitter, just keep adding
  • Cool down for 5 minutes afterward by cutting down your intensity by 50-80 percent

Driving your heart rate up pushes your body out of its comfort zone and by forcing it to adapt quickly to this harder pace helps you get fitter faster

If you would like to get started on a HIT Program The Gym Factory can assist. Out PT’s and staff can get you started

In Fitness xxxx

January 6, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone – Happy New Year. I would love to hear what your New Years Resolution is.


I find it really helpful to make a list of things I want to do and achieve, especially when it comes to fitness.

  • Make your list achievable – still aim high
  • Limit your list to your top 10 things you want to do
  • Ensure your list challenges you. For example if you want to try a fun run, write it down and join The Gym Factory and we will help you. Or if you want to learn how to surf, buy the vouchers and get down there
  • Don’t be afraid to ask for help with your list. For us to achieve these challenges we need help
  • Ensure you get the support of your loved ones

NewYear 2014

So please come down to The Gym Factory and let us help you assist your fitness goals, whatever they are

We have amazing staff and personal Trainers who can help you. Don’t forget our wonderful crèche which is open 6 days a week.

No excuses everyone.

Get down to THE GYM FACTORY – We are here to help you.

In Fitness xxxxx

January 6, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone

I hope you all had a wonderful xmas with family and friends and Santa spoilt each and every one of you.

My family and I are up in Byron, my second home. We love it here, the peace, happy go lucky way and ease of life is addictive, especially when you are used to the hustle and bustle of Sydney.

This doesn’t mean exercise needs to be put aside. I always get some exercise in when I am away.

Whether you are swimming, cycling or running each morning, enjoy your surroundings and use them to your advantage. When you are away from your normal routine or on holidays doesn’t mean that fitness is put aside. Make a change, do the hard yards, be positive and start your journey to a healthier life.

Wategos Beach

We drove up so I was lucky enough to bring my juicer, so we are juicing every morning as well.

This morning I blended

1 orange
2 x green apples
2 x carrots
1 x lemon
Bunch of parlsey

It was so delicious.

So far I have finished 2 x 15km runs, ran the lighthouse and stairs twice and put in a circuit weight session. I brang up with me a skipping rope, kettle bells, a band and 10kg weight so am using these in a circuit.

In Fitness
Roz xxxxx

December 10, 2013( Comments: 0 )

Food Plan for your week

Hi everyone. Hope your week has been full of exercise and cheer.

I thought this week I would talk about kids and what or when is the right time for them to start training in the gym, but particularly when is it the right time for them to start strength training.

In Australia we know that obesity is a major problem amongst kids and Australians in general. With fast food being so easily accessible and so cheap people tend to go for the fast food fix.

We need to encourage our kids to play sports and be active from a young age and that comes from the family and home life. We are all time poor and very busy but we need to ensure we encourage and put our kids in team sports.

At a young age, 8-12 years, team sports, riding, skateboarding, surfing and outdoor activities will be enough exercise but once they become teenagers it is really important for us as parents to continue to encourage our children to stay involved with their sports. These are the years when exercise can start to diminish as they have additional studies, they find the opposite sex, parties, they learn to drive and become lazy.

We should encourage teenagers from the age of 16 to keep training, especially in their team sports. The ones that stay playing team sports will be introduced to strength training. This is a good time to introduce them to the gym for fitness and strength training.

Strength training is the practice of using free weights, weight machines, and rubber resistance bands, or body weight to build muscles. At this age it is all about small weights and high reps, nothing strenuous 3 days a week. The benefits may go beyond physical health. Teenagers may feel better about themselves as they get stronger, feel less anxious and have a positive outlook on life.

So if you are finding your teenager is becoming a bit slack with their fitness why don’t you bring them down to the best gym in the northern beaches. The Gym Factory in Warriewood can assist you with getting your teens a fitness and resistance training program. Just come and see one of our PT’s for some assistance

In Fitness xxxxx

December 6, 2013( Comments: 0 )

Food Plan for your week

Hi Everyone,

Well only a few weeks to go before Christmas is here and the festive cheer gets out of hand.

It truly makes me happy everyday when I get to the gym and I can help my members with achieving their goals. I truly have the best members and am grateful for their support.

As you all are aware I love my running and I love taking others out for a run and helping them achieve their goal to learn to run, or run without stopping.

We are all beginners and we all start out that way, so please don’t hesitate to come and chat to me and ask me for a hand if you are keen to learn to run or have a goal of running a fun run or you just want to get fit and lose some kilos
So come on down to The Gym Factory and say good day. My staff and PT’s are all approachable and as passionate as I am about fitness, health and well being.

The Gym Factory has the following services available:

Small Group Training
Thai Boxing
Strength and Conditioning
Kettle Bell Class
Outdoor Training

If you live in Collaroy, Narrabeen, Warriewood, Mona Vale, Bayview, Newport, Avalon we are right at your door step.

Like us on Facebook or go to our web page and get a 3 day pass

In Fitness

Keep Smiling Everyone

November 1, 2013( Comments: 0 )

Food Plan for your week

July 1, 2013( Comments: 0 )

Food Plan for your week

The Gym Factory is entering a team for the Pub to Pub, 13km charity fun run from Dee Why to Newport Arms!

You don’t need to be a member to enter – we train Every Saturday with the running club at 8:30am.

See one of our staff members for more information.

Click the banner below to donate some money and help support our team!



May 6, 2013( Comments: 0 )

Food Plan for your week

Welcome to our brand new website! Remember to enter your details in the form to the right to receive your Free 3 Day Gym Pass!

We look forward to seeing you down here soon!

The team at The Gym Factory