Gym Factory News

May 22, 2017

Time to Try Cardio Boxing!
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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”!

TONY

#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

What’s all the fuss about foam rolling?
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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.

Em

#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

Free Weights vs. Machine Weights
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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

Pros

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

Cons

  • 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

Pros

  • 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

Cons

  • 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.

Ritchie

#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

What is my motivation?
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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.

Waz

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

April 13, 2017

The Importance of Hydration (WATER)
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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.

FAST FACTS:
• 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

Growing up in a Gym!
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“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.

I AM ONE LUCKY LADY!!!

#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

“The Gym Trip …”
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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…….)

Tony

#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

MAKE A WEIGHT DATE
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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!

Steve.

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

February 3, 2017

What’s the secret?!
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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

Training as a Mum
Stressed-Mum

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….

Xxxxxx

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