Gym Factory News

November 6, 2017

Readers Digest….ion!

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

MY Fitness

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

Time to Enjoy Yourselves

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

7 Tips to Lose Weight for Summer

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


“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

What do you look for in a gym?

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

Be there for a good time….AND a long time!

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

Girls in the weights room?

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


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

Are You Getting The Results?

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

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