Gym Factory News

February 3, 2014

How to change your Fitness Resolution and make it a lifestyle Change

Hi Everyone,

Hope you have been well. Kids are back at school so there should be NO excuses to hit the gym and get started

Did you know that only 8% of people actually keep and stick to their New Year’s Resolution. Pretty interesting statistic I thought

So here are some tips to help you stick to your Lifestyle Change:

Talk About it
– Only way to start is to tell others about your lifestyle change. It becomes real when you include others and tell people about your goal

Write it down
– Don’t just talk about it. Write it down. Put it on the fridge so you look at it all the time. Writing it down and seeing it all the time makes it real

Include a friend
– Include a friend in your lifestyle change and make it something you do with a mate. This way you are not only letting yourself down if you don’t stick to it but the other person as well

Set realistic Goals
– Always set realistic goals. Aim for something you can achieve. So break down your goals to weekly, fortnightly and monthly. Baby steps. AND don’t worry if you don’t reach them. Just get back on

In Fitness xxxxxx

January 21, 2014

High Intensity Training – (HIT) 45 mins x 3 days a week

High Everyone. Hope you have been well

My first week back from holidays last week and back to reality and boy was I tired and exhausted by the end of the week.

I understand that we are all time poor and find it hard to fit in exercise with working, having a family and seeing family and friends. That’s why this week I thought I would talk about High Intensity Training (HIT). All you need is 45 minutes 3 times a week. Now we ALL can afford to give up 45 minutes of our day and only 3 times a week

Exercising 45 minutes 3 times a week will significantly improve your health and well being. With a time commitment this small, everyone can take advantage of this form of exercise!

Evidence shows that alternating relatively short bursts of intense exercise with periods of rest can deliver many of the health and fitness benefits you get from doing hours of conventional exercise 

Driving your heart rate up pushes your body out of its comfort zone and by forcing it to adapt quickly to this harder pace helps you get fitter faster

High Intensity Training is efficient, burns more fat, gives you a healthier heart, assists with weight loss not muscle, increases metabolism and it’s challenging

HIT Core Principles

  • Warm up for 5 minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you can’t go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high-intensity exercise and recovery 8 more times. (When you’re first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high-intensity intervals. As you get fitter, just keep adding
  • Cool down for 5 minutes afterward by cutting down your intensity by 50-80 percent

Driving your heart rate up pushes your body out of its comfort zone and by forcing it to adapt quickly to this harder pace helps you get fitter faster

If you would like to get started on a HIT Program The Gym Factory www.thegymfactory.com.au can assist. Out PT’s and staff can get you started

In Fitness xxxx

January 6, 2014

New Year – New Beginning

Hi Everyone – Happy New Year. I would love to hear what your New Years Resolution is.

Make this year YOUR NEW YEAR AND YOUR NEW BEGINNING.

I find it really helpful to make a list of things I want to do and achieve, especially when it comes to fitness.

  • Make your list achievable – still aim high
  • Limit your list to your top 10 things you want to do
  • Ensure your list challenges you. For example if you want to try a fun run, write it down and join The Gym Factory and we will help you. Or if you want to learn how to surf, buy the vouchers and get down there
  • Don’t be afraid to ask for help with your list. For us to achieve these challenges we need help
  • Ensure you get the support of your loved ones

NewYear 2014

So please come down to The Gym Factory and let us help you assist your fitness goals, whatever they are

We have amazing staff and personal Trainers who can help you. Don’t forget our wonderful crèche which is open 6 days a week.

No excuses everyone.

Get down to THE GYM FACTORY – We are here to help you.

In Fitness xxxxx

January 6, 2014

12 Days of Holidays

Hi Everyone

I hope you all had a wonderful xmas with family and friends and Santa spoilt each and every one of you.

My family and I are up in Byron, my second home. We love it here, the peace, happy go lucky way and ease of life is addictive, especially when you are used to the hustle and bustle of Sydney.

This doesn’t mean exercise needs to be put aside. I always get some exercise in when I am away.

Whether you are swimming, cycling or running each morning, enjoy your surroundings and use them to your advantage. When you are away from your normal routine or on holidays doesn’t mean that fitness is put aside. Make a change, do the hard yards, be positive and start your journey to a healthier life.

Wategos Beach

We drove up so I was lucky enough to bring my juicer, so we are juicing every morning as well.

This morning I blended

1 orange
2 x green apples
2 x carrots
Kale
1 x lemon
Bunch of parlsey

It was so delicious.

So far I have finished 2 x 15km runs, ran the lighthouse and stairs twice and put in a circuit weight session. I brang up with me a skipping rope, kettle bells, a band and 10kg weight so am using these in a circuit.

In Fitness
Roz xxxxx

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