November 26, 2014( Comments: 0 )

Food Plan for your week

Hey all,

Lani here, I’ve had heaps of people make the comment to me recently at reception that they are not feeling motivated! Which got me thinking, what can we do to re-motivate ourselves? Don’t wait for New Year, or after Easter, or next month, or any other excuse that you hear – take action now!!

Your gym workout is only as good as the effort you put into it, and the biggest factor contributing to the effort you put in, is your motivation.

Here is a quick and easy guide to get you motivated!

Step 1

Set a goal, whether it’s to gain muscle, lose fat or to run 10km. It doesn’t matter how big or small the goal – the main thing is that you are working towards it! Have this goal in the front of your mind; put it up on the fridge, on your phone background, on your steering wheel – you then get a constant reminder about it… And imagine how good it will make you feel when you succeed!!

Step 2

Set a plan; remember a goal that isn’t written down along with a plan is simply a dream! Write down your goal, when you are going to exercise, the exercises you are going to perform, as well as the number of sets/ repetitions you are going to do with each exercise. And the big one – when are you going to achieve your goal by! Don’t have a fear of failure, challenge yourself!

Step 3

Accountability; tell a friend, family member, personal trainer or staff member at the gym so that someone can hold you accountable – otherwise it’s far too easy to drop the ball! Remember this is to help YOU achieve your goal!

Another great way to motivate yourself is to try something different, I recommend trying a class!! For many this means stepping out of your comfort zone, however I promise you will feel comfortable within 5mins – our instructors are absolutely amazing, and everyone in the class will make you feel welcome!

The Gym Factory has multiple classes each day from Core & Cardio, Pump it up, HITT, No Pain No Gain, Kick Boxing, Mind and body and many more… if you are on the Northern Beaches in Collaroy, Narrabeen, Mona Vale, Bayview, Church Point, Newport or Avalon – we are right by you in Warriewood so come on in, trial a Free 3 Day Pass and give our classes a crack – you won’t be disappointed!!



Receptionist @ The Gym Factory

August 11, 2014( Comments: 0 )

Food Plan for your week

Hi Everyone

Are we all finding it hard to stay motivated to train in the colder months? I know I am.

Why don’t we change our mindset and look at ways of changing the cold months to be the time we motivate to get that body ready and looking good for summer?

How can we motivate ourselves? EASY! I have listed a few simple things that we can do:

Train With a Friend
Nothing beats training with a friend. You are less likely to not turn up at the gym when you know you are going to let someone else down. Create exercise programs that you can both stick to or better still get a PT.

Train for an event
There is nothing like having a short-term goal to work towards to keep you focused and on track with your training. Get on board in your local area and register for a fun run or a small triathlon.

Set a goal
Not really into running? No problem! Set another goal, such as a few kilos’ weight loss or a five per cent reduction in body fat. Stick a photo of that bikini you want to buy on the fridge. When you see that swimwear, knowing each day that passes brings you closer to hitting the beach this summer, you are going to be keen to close that fridge door and grab the skipping rope instead. There’s nothing like a picture to motivate you. It might not be a bikini; it might be a photo of you in terrific shape or a great outfit you want to wear. Whatever image works for you, stick it up where you’ll see it every day.

Focus on the benefits
We need to remind ourselves of the benefits exercise brings you. You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight. So get a piece of paper and write down all the ways exercise adds to the quality of your life. Stick it on the fridge, along with your photo, and read it regularly, particularly when you are feeling flat.

Get a trainer
Personal trainers are the masters of motivation and winter can be a great time to invest in one. Can’t afford a personal trainer? Join a group class and get motivated.

Reward yourself
When you reach your goal, reward yourself. Not with a big cake, but with something special like a new outfit for your new body. There’s nothing like working towards a goal, achieving it, then splashing out to say: “Well done me”.


August 5, 2014( Comments: 0 )

Food Plan for your week

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.