New years resolutions .... are they worth making?

January 14, 2018

The short answer is  YES .... researchers say that, despite the tough success rates, making a resolution is one of the best ways to actually make a change, particularly if realistic goals are set in the first place. Resolutions involve us moving our goals from mere contemplation to actions.

Want to know how to encourage yourself to keep going and peruse your New Year’s resolution of getting fitter and healthier? Check out these tips;

             Getting into the habit of exercise takes practice and time to build the habit .... it’s a bit like the Nike add “just do it” until it becomes your norm “Pre-planned” exercise in your week. A large part of the work needs to be on your mindset. This can prove trickier than the physical exercise, as our minds tend to resist change, and can conjure up any number of reasons for maintaining the status quo – even if that status quo is something with which you are not happy.

             Adjust your thinking. Taking the best care of yourself, through healthy lifestyle choices and enjoyable exercise, is the most rewarding form of preventative medicine there is. You and you alone are in charge of your mind, and with practice, you can adapt the way it thinks about anything – including exercise, and your approach to food.

             Take responsibility.  above all, act like a grown-up, and take responsibility. Keep your muscles strong, keep the range in your joints, move more efficiently and you will keep your body in shape and your mind sharp. Our transformation challenge focuses on strategies for maintaining motivation, focus and interest, and gives you new way to approach exercise that keeps you committed.

              Become passionate about exercise. It is so well worth it, and it’s the best natural way to enhance mood, reduce stress levels, build confidence and help fight depression. Creating a habit of exercise takes repetition, a little discipline to push past any initial resistance and a decision to commit to the process. Repetition builds a habit, and makes the new behaviour become a part of you.

             Be consistent in what you do. Put your exercise sessions in your diary and regard them as important appointments that you need to keep, like an important business meeting. You have a duty of care towards yourself to stay as healthy as you can.

        Dare a friend. It’s much easier to exercise with a partner . You are much less likely to bail out if you feel you are letting someone down

        Drop the comparisons. It’s never helpful. There will always be someone fitter, stronger, in better shape or better looking than you – These people are not you, and they don’t have your life, your body or your concerns. Comparing yourself to others will only create anxiety and lead to endless negative thoughts. move beyond this, focusing on your own self-worth? Your choice. It’s really difficult to drop the urge to score yourself against others, but once you can do it, you’ll find it is a liberation, like putting down a heavy burden


            Give it time ... seriously it’s not a quick fix .... how long did it take for you to get out of shape and out on a bit of weight I’ll bet it wasn’t 6 weeks. You need to give yourself time to get back into shape. As long as you are moving in the right direction you will get there so be patient and plan for the long haul.



Tips to stay on track over The Christmas Season

December 8, 2017

'There's a strong undercurrent of 'but it's Christmas' mentality that is rife amongst us all. And while we do need to let our hair down and have fun during this time of year, we also need to look after our bodies. And no, Christmas is not an excuse to abuse it,'

If your goal is to stay fit and healthy through the festive season, then small changes go a long way. Never go back for seconds, no matter how tasty the buffet is. Eat slowly and enjoy every mouthful. It's easier not to over eat when...

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Coconut water for recovery?

November 29, 2017

COCONUT WATER IS everywhere …. So what is the go with  The blue cartons have cropped up all over the place? (even at our gym)

The edge that coconut water has over traditional sports drinks is that it packs fifteen times more potassium—it contains about 470 milligrams per 8 ounces—than Gatorade or Powerade. To put things into perspective, a medium banana has 422 milligrams of potassium. Potassium is a key player in rehydration because, along with sodium, magnesium and calcium, the elect...

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Working out in the hot weather

November 8, 2017

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What exactly is myofascial release?

October 13, 2017

Muscle Fascia

Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body.. Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons) and it extends without interruption from the top of the head to the tip of the toes

Fascia is usually seen as having a passive role in the body, transmitting mechanical tension, which is generated by muscle activity or external forces. Recently, however ...

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Water OR Coke?

August 25, 2017

* 75% of Australians are chronically dehydrated.. 
* In 37% of Australians, the thirst mechanism is so weak that it is mistaken for hunger. 
* Even MILD dehydration will slow down one's metabolism as 3%. 
*One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study. 
*Lack of water, the #1 trigger of daytime fatigue. 
*Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain f...

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Short Workouts do work

July 25, 2017

Check out the classes at Get Physical

There is no question that short amounts of exercise can help you get fit, help you stay fit, and help you maintain your health; Its a great start if you have been away from the gym for a while or are short of time....

1. Get Maximum Results in Minimum Time
Unless fitness is your job nobody has hours a day to spend in the gym. Short 30 minute training is the perfect workout for the time-crunched fitness fiend and you have the benefit of a trainer setting up the best ...

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Sit Less Move More

July 1, 2017

Sitting less is important no matter how active you are. Even if you’re getting enough exercise in your day, you still might be sitting too much. 

We need to -

  • minimise the amount of time spent in prolonged sitting

  • break up long periods of sitting as often as possible.

Why it’s important to sit less -

More and more research is showing that it’s not good for your health to be sitting or lying down for long periods during waking hours. Researchers call this ‘sedentary ...

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The power of mindfullness

March 22, 2017

Here are some practical tips on how to effectively reduce the stress hormones cortisol and adrenaline, by making small changes that don’t take any time.

1. Breathe

When you feel stress creeping in, notice this with kindness and simply take three deep breaths (the belly kind) and drop your shoulders as you breathe out. Go on, give it a try, you know it will make you feel better.

2. Smile
When you feel stressed or frustrated, notice this and smile. It feels counterintuitive but a smile (ev...

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Evening Snacking

January 13, 2017

Have you ever begun to relax for the evening only to feel a strong urge to snack on anything you can find? Maybe you’re not even hungry, but before you know it you’ve got stuck into the biscuits, chocolate, soft drink or chips…

Most of us feel like this from time to time, but if it’s a regular occurrence then it’s worth looking at ways to break the habit before it becomes a problem that could lead to weight gain or chronic health problems long-term. People snack for various reasons, ...

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