Gym Factory News

August 5, 2014

Why Stretch

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

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

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

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

– a healthy diet; and 

– plenty of rest. 

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

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

Stretching before and after exercise

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

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

Dedicated stretching

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

July 25, 2014

Carbs and Weight Loss

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


July 3, 2014

Summer bodies … Are made in Winter.

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

Four words… Do I? Don’t I?

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

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


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

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

Because summer bodies…are made in Winter.

June 30, 2014

No time for exercise?

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

The short answer is there is no easy answer.

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

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

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


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

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

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

And finally what happens when you miss that workout?

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

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

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

June 25, 2014

Post Natal Exercise

Hi Everyone

Hope you have been busy with your exercise and wellbeing

Today I thought I would chat to you about POST NATAL EXERCISE as a number of our members have recently given birth to some beautiful babies.

A BIG congratulations to Warren our PT and his beautiful wife, Emma on the birth of their baby boy Luka


Before you start any postnatal exercise chat with your doctor or midwife. Your doctor may advise that you wait 6 weeks before you commence training. In other cases, especially if you were exercising regularly throughout your pregnancy, you may be able to return to exercise sooner than that

Benefits of postnatal exercise

Exercising after you have your baby can improve your physical and mental wellbeing. It can:

  • Help restore muscle strength and firm up your body
  • Make you less tired because it raises your energy level and improves your sense of wellbeing
  • Promote weight loss
  • Improve your cardiovascular fitness and restore muscle strength
  • Condition your abdominal muscles
  • Improve your mood, relieve stress and help prevent postpartum depression.

When to start postnatal exercises

Six weeks after giving birth, most of the changes that occur during pregnancy will have returned to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises such as walking and slowly build up to harder ones.

Keep in mind your lower back and core abdominal muscles are weaker than they used to be. Your ligaments and joints are also more supple and pliable, so it is easier to injure yourself by stretching or twisting too much. Avoid any high-impact exercises or sports that require rapid direction changes. Wear an appropriate bra that offers good support. Your exercises should not hurt. If you experience pain or any other unexplained symptoms stop the exercise and consult your doctor if necessary.

Breastfeeding and exercise

Studies have shown that vigorous or regular exercise does not have adverse effects on a mother’s ability to successfully breastfeed as long as fluid and caloric intake are maintained. Some research, however, suggests that high-intensity physical activity can cause lactic acid to accumulate in breast milk and produce a sour taste a baby might not like. If you’re breastfeeding, you can prevent this potential problem by sticking to low- to moderate-intensity physical activity and drinking plenty of fluids during and after your workout.

Creating time for postnatal exercise

When you’re caring for a newborn, finding time for physical activity can be challenging. Some days you may simply feel too tired for a full workout.

The Gym Factory can take care of this. Our Creche is open 6 days a week and we have fully qualified crèche staff, with our Creche Manager also being fully trained in Hypno Birthing. Your baby will be in good hands, which will make you feel relaxed and comfortable to start your training

Types of postnatal exercises

We have a number of fully qualifies PT’s at The Gym Factory that can assist you in getting back your post baby body. Our PT’s have been trained in Post Natal Exercise for new mums. So come down and give us a try

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

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

The Gym Factory has the following services available

Small Group Training


Thai Boxing


Strength and Conditioning

Kettle Bell Class

Outdoor Training

Post Natal Exercise Programs

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

In Fitness

pelvic floor

April 28, 2014

Why fat is awesome

Hi Everyone

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


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

Enjoy the read

Why Fat Is Awesome

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

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

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

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

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

Fat helps with sugar cravings and helps you lose weight

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

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

– Sarah Wilson, author of I Quit Sugar

Fat is crucial for healthy hormones

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

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

Fat is vital for brain health

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

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

– Dr David Perlmutter, author of Grain Brain

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

April 11, 2014

Boxing – Total Workout

Hi Everyone.

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

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

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

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

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

In Fitness xxxxx


March 19, 2014

Women and Weight Training

Hi Everyone! Hope you all have been well.

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

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


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

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

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

The Gym Factory has the best Personal Trainers to assist you

In Fitness xxxxx


March 6, 2014


Hi Everyone

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

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

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

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

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

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

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

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

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

The Gym Factory has the following services available:

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

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

In Fitness

February 11, 2014

Running – How to get started

I thought this week I would talk about something I love doing and have been doing since I was 20 and that’s going back a while now

This week a lot of our members and my friends at The Gym Factory have been talking about running. They all seem to want to start but are feeling a bit awkward and not sure how to.

So I hope I can shed some light and help you all get started

Running will change your life, it empowers you, it releases happy hormones called endorphins and of course it will make you fitter, healthier, and burns a number of calories quicker than any other form of exercise

To get started all you need to do is Start – that simple! You don’t need to go and purchase equipment. All you need is a good pair of running shoes that fits your body type and away we go

I have seen you all running in the gym on the treadmill, but running outside on pavement or grass is totally different

Steps to get started

  • Warming up
    This is important, especially when you are starting out. Do some stretching and walking prior to heading out
  • Wear comfortable clothing
    Ensure you are wearing something that is comfortable and that you won’t overheat in. You do get warm once you get into a rhythm
  • Join a running group
    Running in a group is so much fun. You will meet new people who are trying to achieve the same goals you are. You will learn proper technique and time will go by so quickly
  • Walk/Run
    When starting out I tend to think it is better to Walk/Run until you are confident enough to run the whole way. Start out with a 5km run. Walk first 5 minutes as a warm up, then run 2 minutes, walk 3 minutes, run 3 minutes. Keep this up till you finished your 5km. Use this for the first few weeks until you get a handle on running the whole way
  • Enrol in Fun Runs
    Put your name down for some local fun runs in your area that you have been wanting to do for such a long time, but lacked the confidence to do.
  • Stop the excuses
    Most importantly stop convincing yourself you can’t do it. Everyone can run. You just go to start. HAVE FUN WITH IT