Gym Factory News

December 10, 2013

Kids and Training in the Gym

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

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

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

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

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

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

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

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

In Fitness xxxxx

December 6, 2013

Helping others achieve their goals

Hi Everyone,

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

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

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

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

The Gym Factory has the following services available:

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

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

Like us on Facebook or go to our web page www.thegymfactory.com.au and get a 3 day pass

In Fitness

Keep Smiling Everyone

November 21, 2013

Don’t Give Up – Take Action Now

 

Hi Everyone. Hope you have been well and hitting The Gym Factory.

I just want to chat today about not giving up and taking action now. At this time of year we are all really busy trying to finish our chores and projects at work and around the home in time for Xmas and a slight break.

The silly season brings with it lots of get togethers with friends, family and co workers and a lot of social events. So we tend to forget or put our training in the back of our mind and let it lapse.

This year I want you to TAKE ACTION NOW AND DON’T GIVE UP.

 

take action now

It is really important to continue with your training as come Feb you will be happy with the decision and not complaining about all the weight you have piled on or how uncomfortable you feel.

So if you know you have a few events coming up, balance exercise and clean eating for the days and nights you are having a good time. Everything in moderation. You can do both

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

Boxing

Thai Boxing

Yoga

Strength and Conditioning

Kettle Bell Class

Outdoor Training

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

In Fitness

November 12, 2013

80 – 20 Rule

Hi Everyone

I hope you enjoyed our interview with Scarlet and Zach. Very Inspiring.

Let’s talk about the 80/20 rule.

For those of you that don’t know what I am talking about – put simply the rule means that you choose to eat healthy 80% of the time, then allows you to treat yourself for the other 20%

Some of us do this once a week and call it our cheat meal, others like to treat ourselves every few days. You will find this will keep you happier, healthier and keep you slim. Your body reacts efficiently when treated to special treats

Don’t feel guilty once you have had your cheat meal, it is just that a meal or a day of giving yourself a treat. Get back to exercise and healthy eating with lots of water the next day

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
Boxing
Thai Boxing
Yoga
Strength and Conditioning
Kettle Bell Class
Outdoor Training

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

In Fitness

November 1, 2013

Zac Smith & Scarlette Morton Interview

October 10, 2013

Plan Your Week

Hi Everyone.

I hope you had an awesome, relaxing long weekend.

Shame about Manly’s loss. It didn’t help that the referee was one sided 🙂

Let’s talk about planning your week ahead. We are all time poor and let’s face it, we would all rather be doing less and enjoying more. So it is really important to plan our meals and our workouts a week ahead.

Set aside 1 hour a week to plan your shopping, meals and your weekly gym routine. Ordering your groceries online will also save you time and energy. Pre make your lunches. Salads are so easy to pre make and store in containers in the fridge. Protein Balls are also an easy snack item to carry around with you.

The Gym Factory at Warriewood is happy to assist you with food ideas, recipes, planning your gym routine and food plan for the week. Come down and have a chat to one of our PT’s. They are happy to assist you with planning your week.

The Gym Factory has the following services available
Small Group Training
Boxing
Thai Boxing
Yoga
Strength and Conditioning
Kettle Bell Class
Outdoor Training

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

Happy Planning and remember Eat Healthy, Live Healthy, Be Healthy

October 1, 2013

PROTEIN AND TRAINING

Hi Everyone

So how important is Protein as part of your training regime. Very Important. Protein is an essential nutrient for power and peak performance and recovery Adequate protein consumption is vital for health. When you train, you especially need sufficient protein for muscle growth and repair. Having Protein after a workout rapidly assists the natural breakdown of muscle that occurs following a workout. This will help you recover faster and train at greater intensity in your next training session.

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Protein may help improve your overall performance and recovery when supplemented pre- and post- exercise. Also, by adding protein to your pre-exercise meal, you will have a lowered glycaemic index (GI) of the carbohydrates ingested along with it. This is good news for maintaining more regular blood sugar levels and a regular source of energy during your training.

The 30 minutes post-exercise is the most critical period, as your body is at its optimal state to receive and restore carbohydrates and protein. By consuming protein immediately after exercise, it enhances muscle growth and repair. In fact, recent research suggests that protein works most effectively if taken in the post-exercise window. So that gets me to the most important topic.

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Have you tried our RED BULL PROTEIN. It comes in 12 different flavours and tastes amazing. Very affordable.
Come down to The Gym Factory in Warriewood and get yourself a sample

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

Boxing

Thai Boxing

Yoga

Strength and Conditioning

Kettle Bell Class

Outdoor Training

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

In Fitness

September 25, 2013

8 WEEKS TILL SUMMER

Hi Everyone.

How time flies. Can you believe it is 8 weeks till summer, which means beach, bikini’s, party frocks and the silly season
So it’s time to stop thinking about it and come down to The Gym Factory in Warriewood and get yourself started.
No more excuses that you don’t have time or you can’t train because of the kids, housework. Guess what they will still be there when you get home. Or bring the kids down as we have a great Creche which is open 6 days a week
I am putting the challenge out there. Each person who comes into The Gym Factory at Warriewood by Sept 30 and says at reception 8 WEEKS TILL SUMMER will get there first week free. No Excuses now
If you are not sure on how to get the weight off or you just want to tone that body we have amazing PT’s who will be able to get you into the shape you want

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
Boxing
Thai Boxing
Yoga
Strength and Conditioning
Kettle Bell Class
Outdoor Training
If you live in Collaroy, Narrabeen, Warriewood, Mona Vale, Bayview, Newport, Avalon we are right at your door step. Like us on Facebook or go to our web page www.thegymfactory.com.au and get a 3 day pass
In Fitness

September 18, 2013

Exercising Whilst On Holdays

 

I have just come back from a small holiday for my mates 30th Birthday and it prompted me to talk about Exercising Whilst on Holidays

Always pack your runners and workout gear so there are no excuses that you can’t exercise. If you have any resistance bands, skipping ropes pack these as well. They don’t take up much if any room at all.

Being outdoors clears the mind and soul. Being away from your usual environment gives you a feeling of freedom and a new sense of energy and liberation

 

There are a number of ways you can get a workout in whilst on holidays. Below are a few exercises that are simple to do

 

  • Walking or running on the beach
  • Snorkelling
  • Bike riding
  • Golf
  • Tennis
  • Skipping
  • Lunges
  • Grab a chair and workout those triceps
  • Crunches

While the kids are at the park you can organise a small circuit.

 art_Fitness-Healthy-Beach-420x0[1]

Come in to The Gym Factory at Warriewood and we will help you out with a Holiday workout Program

The Gym Factory in Warriewood can assist you in setting and reaching your goals and being able to achieve them however big or small. You may be looking to compete in a triathlon, or a marathon, or weight loss, whatever your goal we can assist

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

The Gym Factory has the following services available

Small Group Training

Boxing

Thai Boxing

Yoga

Strength and Conditioning

Kettle Bells

Advanced circuit class

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 www.thegymfactory.com.au  and get a 3 day pass

Work Hard – Play Hard – Train Hard

In Fitness

September 11, 2013

Training During Pregnancy

 

Training During Pregnancy

Firstly congratulations to all you females out there who are expecting. Most beautiful time in your life. There is nothing more beautiful than a female pregnant

If you are not sure about training while you are pregnant ask your obstetrician/gynaecologist and see what they advise

My gynaecologist was most happy for me to continue my exercise regime as I had been exercising for many, many years. Obviously I had to change certain areas of training, but it is really important for your health and well being to train.

I strongly suggest as a female that you listen to your body though as you know best and will feel if something isn’t right

 

Weight-Training-During-Pregnancy

Below are a few key areas to look at if you are training

  • Only exercise to 70% of your maximum heart rate (220 minus your age x 0.7) and no more
  • Do Low to Moderate Aerobic Activity and Strength and Resistance Training
  • Remember to hydrate and take regular breaks
  • Dress Comfortably
  • Don’t do anything risky
  • Don’t perform excessive ab work
  • Don’t do exercises that jolt, jerk or twist your body
  • Don’t hold your breath when exercising
  • Don’t overheat

The Gym Factory in Warriewood can assist you if you are unsure on what is the right thing to do training wise whilst being pregnant

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

  • The Gym Factory has the following services available
  • Small Group Training
  • Boxing
  • Thai Boxing
  • Yoga
  • Strength and Conditioning
  • Kettle Bells

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 www.thegymfactory.com.au  and get a 3 day pass

In Fitness