Gym Factory News

June 19, 2017

Find Your Why!

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…

Steve

#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

The importance of gradual progression in training

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!

David

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

June 6, 2017

Six Tips to Weight Loss

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!

LET’S ELABORATE…

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

How to get your mojo back after not exercising for a prolonged period. Or maybe you never even started!!

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.
Pfffft!
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

Time to Try Cardio Boxing!

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?

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

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?

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)

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!

“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!!!

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