We’re often asked how a personal trainer can help you.

The answer is quite simple for many people: A personal trainer can help you to reach your health and fitness goals sooner.

Maybe you’ve never been to a gym. At Focus Fitness & Massage Studio Gym, our personal trainers will help you feel more comfortable in a gym environment.

You’ll be shown how to use the equipment, and we’ll work with you to develop a fitness program and a routine.

If you’ve never been to a gym, or haven’t been for a long time, then get off to a good start by working for the first month or so with a personal trainer.

If a trainer helps you make this important lifestyle change, it’s worth it.

Regular exercise is vital for good health, but poor knowledge of basic safety techniques could lead to injuries, which is why many people choose a Personal Trainer.

For example, common sports injuries like shin splints are less likely to occur if you run on softer surfaces and allow sufficient recovery time.

Exercise is a critical component of good health, especially as you age. Exercise will help you:

• Sleep better
• Lose weight, gain weight, or maintain weight, depending on your needs
• Improve your resistance to fight infections
• Lower your risk of cancer, heart disease and diabetes
• Help your brain work better, making you smarter

If you fail to plan, then you are planning to fail. At Focus Fitness and Massage Studio Gym you can sign up for individual sessions with a personal trainer who can provide you a comprehensive program.

The first team that headed up to Grantham a couple of weeks ago boosted the morale of the local farmers

This team of volunteers made fantastic headway in the major clean-up of the area

Other farmers in the area are still waiting to get their paddocks cleaned up, so that they can start planting crops

To have a team of willing volunteers for one day can help these farmers so much, not only as encouragement, but also to speed up their program to get some income happening for them

YOUR HELP IS INVALUABLE
Why not cancel whatever you were planning on Saturday or Sunday, and make the trip to Grantham to help the local community for one day

There’s a team heading off early Saturday morning, returning around 6.00pm, and there’s another team heading up this SUNDAY, again returning around 6.00pm

You can watch a short video to see what some of us were upto on the last trip HERE

Please get back to us ASAP either by phone or email, so that we can organise the transport and passes to get into the Town of Grantham

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There’s a number of ways to avoid injury when starting an exercise program at our Mudgeeraba Gym.

People beginning exercise campaigns are eager to “catch up” on ten or twenty or even thirty years of no fitness routines and want to do everything all in the first week. This can result in unnecesssary injuries or aches and pains.

Often injuries occur in your joints, where your bones meet during motion. Your joints daily take stress and constant pressure from everyday activities. When you add extra pressure through additional weights or increased exertion you can be prone to injury.

A simple warm-up program and proper stretching combined with some strength exercising all help to avoid injury or pain in such as lower back pain, hip pain, shin splints, shoulder injuries, knee pain, and tight calves

Common danger areas for beginners exercising include shoulders, lower back and knees. Focusing on these areas at the outset will reduce any discomfort.

Knees
If you suffer knee pain often it’s the result of poor muscle strength in and around the knee. The hips, quadriceps (thigh), hamstrings (back of the thigh) and calves help absorb pressure and relieve a lot of the pain and tension on the knee.

Ask us about simple body weight exercises to help improve strength in all areas of your lower body and increase your range of motion, including:

• Leg lifts
• Swiss ball squats
• Wall squats
• Forward lunges
• Lateral lunges
• Hamstring flexion with Swiss ball
• Squat with calf raise and dumbbell press
• Forward lunge with dumbbell press

Start out doing 1-2 exercises for 10-15 reps, two times a week.

Just as tight hips can cause pain in your lower back, tight hamstrings can cause pain in your knees. A proper cool down and stretch following your workout will also help increase your flexibility and prevent stiffness.

Swiss Ball Squats:

• Stand with your back to the wall and your feet hip width apart, toes pointing straight forwards
• Place the ball between your lower back and the wall
• Start to bend the knees and lower yourself down into a squat position, the ball will roll down the wall with you
• Keep your back parallel to the wall and stop once your thighs are parallel to the floor
• Your knees should not move forwards past your toes, if they do, stand further from the wall
• Push yourself back up to the starting position

Variations and progressions
Perform shallow squats to make the exercise easier
Add dumbbells in each hand to make it harder

The Lower Back
Lower back pain is often caused by muscular imbalance. Exercises that will help strengthen the lower back:
• Lumbar extension
• Lower back lift with Swiss ball
• Lunges with dumbbell press

Start out doing 1-2 exercises for 10-15 reps, two times a week.

Tight hips can also cause back pain. Runners often times feel pain in their lower back from the tightening of their hips caused during a running motion.

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25 Great Fitness Tips For Men
by MensFitness.co.uk (Mens Health & Fitness Resource)

Top sports stars bring you all the advice you could ever need to help you get fit

1. Get kitted out
It’s easy to start making excuses not to exercise if you’re missing any of the essentials – home equipment, gym membership, kit bag, even a towel. Make sure you have everything you need before you start.

This will also help you assume an ‘exercise identity’, so that if you look and feel the part you’re more likely to play the part. But avoid Spandex – unless you’re Justin Hawkins.

2. Aim for progressive overload
The basis of increasing any measure of fitness – strength, size or endurance – is making your muscles work harder than they’re used to. You must progressively overload your muscles to advance.

To gain strength, you must constantly try to handle greater amounts of weight. To increase size you can increase the number of sets or reps, and to build endurance you can increase sets or reps and decrease rest time between sets. The key word is progressive. You should build-up gradually, rather than attempt too much too soon, but the concept of overloading underpins all physical training.

3. Build pyramids
Muscle fibres grow and gain strength by contracting against heavy resistance. In an ideal world you would lift the maximum weight you could handle eight times for a number of sets, without warm-up, to build size and strength. But in the real world all this would do is injure you.

That’s where pyramiding comes in. Start with about 60 per cent of the maximum amount you could lift for one rep, and do 15 reps. Then increase the weight and decrease the reps to 10-12. Finally, add weight to about 80 per cent of your max and do 5-6 reps. This allows you to handle heavy weights after warming up, maximising the benefits and minimising the risks of injury.

4. Pre-exhaust yourself
This can help if you have imbalances within a muscle group. Pre-exhaustion involves using a single-joint (isolation) movement before following up with a multi-joint exercise.

Let’s say your quads are strong but your glutes and hamstrings give out on squats before your glutes get pumped. With pre-exhaustion you do leg extensions first, then move on to squats with your quads already a bit fatigued. This way you work all your muscles as close to their maximum potential as possible. Other examples are lateral raises before military presses, and flyes before bench presses.

5. Focus on core training
Your core – the back and stomach – is your body’s engine. A strong core will stabilise and maintain posture and prevent injury, so don’t neglect your stomach and back exercises. Do them at the start of a session, before you get tired, for maximum benefit.

6. Avoid stitches
A stitch is caused when the blood flow to your internal organs is reduced and diverted to the working muscles. To beat it, run slower than normal for the first third of your run, and then speed up. Slowly increasing your activity level allows the blood flow more time to change.

7. Keep a balance
If you play a sport that works one side of your upper body more than the other, tennis for example, your chest muscles may become imbalanced. Perform dumb-bell presses (on both sides) to isolate individual muscles and stretch to lengthen the muscles equally.

8. Add gradient to the treadmill
A flat treadmill isn’t the same as running in the park. A gradient, even as low as two per cent, will introduce a forward propulsive component, forcing you to work harder and coming closer to simulating ‘real’ running.

9. Start in spring
New Year’s resolutions often fail by mid-January because it’s dark when you get up, dark when you get home, sub-zero outside and if it isn’t muddy it’s icy. Start in spring, so when winter comes around again you’ve established your routine.

10. Plan ahead
Don’t leave it until you’re pulling on your shorts in the changing room to start planning your workout. Have a clear idea of what you’re going to do before you arrive. It builds anticipation and helps you work harder and more efficiently.

11. Power up
‘When most people work on their fitness they only really do one part – the endurance part,’ says former Olympic champion Daley Thompson. ‘They spend maybe 30-40 minutes on a running machine but would get much more benefit if they mixed it with some really high-intensity work. The crucial bits in sport come down to how you perform in short bursts – those half-seconds and milliseconds. But few of us actually work on those.’

12. Shoot like Thierry Henry
‘Strikers rarely get more than one touch to find the back of the net. Practise with a friend, and get him to knock balls to you at different heights and speed,’ says the Arsenal star. ‘Try attacking the ball and hitting the target first time without the extra touch.’ As well as honing your skills, it’s a great cardio workout that also helps to boost explosive power and flexibility.

13. Improve your breaststroke
‘The straight-arm pull comes from your fingertips,’ says Olympic gold medallist Duncan Goodhew. ‘Recreational swimmers often allow their pull to continue too long, rather than quitting while ahead. With a long pull it’s difficult to get the hands back to their starting position. Practise very short strokes, keeping the pull completely in front of the body.’

14. Breathe properly
‘Most people don’t think about breathing and consequently end up inhaling and exhaling rapidly,’ says former Olympic cyclist John Howard. ‘This stimulates the flight-fight mechanism and is very inefficient. If you can elongate and control each exhalation, you can improve your cardiovascular conditioning.’

15. Score like Ronaldo
‘Sex a couple of hours before the match is the key to success,’ according to Brazilian footie ace and World Cup winner Ronaldo. Who are we to argue?

16. Stick with it
For most men, what starts off as a new and exciting hobby can seem more like hard work after only a couple of weeks, especially if you don’t see instant results. Rest assured, this is normal. You’ve come this far, so persevere.

It usually takes around three months for training to become a habit, and by that time you will start to look and feel better. In the meantime, remind yourself why you’re doing it and reward yourself for sticking with it. A top-quality massage is an example, but even a treat like a takeaway is better than quitting.

17. Think positive
Exercise releases feel-good chemicals called endorphins, so you’ll feel happier and less stressed after a workout. Never use stress as a reason not to exercise.

18. Be SMARTER
People who set Specific, Measurable, Agreed, Realistic, Time-framed, Exciting and Recorded goals are more likely to succeed than those who simply ‘do their best’. You wouldn’t go to work and say, ‘I’ll do as much of my job as I can over the next few months and see what happens.’ Don’t do it in the gym either.

19. Go for quick fixes
Short-term goals can be useful. Setting two every week can help you become fitter and healthier, whether it’s cycling to work or eating five portions of fruit and veg a day. Small changes can have a big impact.

20. Work as a team
Exercise can be social, and it’s easier to stay motivated if you have a partner or friend to join you. Even saying hello to the regulars at your gym can make it a friendlier place.

21. Manners!
It’s fine to ask to do a quick set on a machine if someone’s resting between theirs, but don’t demand it. And don’t be possessive either.

22. Press-ups before bedtime
Too busy to exercise? That’s no excuse. Do press-ups (with hands shoulder-width apart and your back straight) for five minutes, or until you fail, before bed every day and you’ll feel stronger within a month.

23. Get in the sauna
‘Saunas are a great way to unwind after a workout as the dry heat relaxes tired muscles and helps to flush out toxins and impurities, such as lactic acid, that have built up during exercise,’ says Ella Winter, Cannons Retreat manager.

24. Concentrate!
A lack of focus when exercising can lead to injury. Try the following exercise: sit in a comfortable position, relax and empty your mind. Slowly count to ten, thinking of the figures alone. If your mind wanders, start again. Repeat several times. Done once a day, this will relax you and improve your focus.

25. Visualise success
‘Use all five senses,’ says sports psychologist Michael Sachs. ‘Don’t only see things, but hear what’s going on, smell, taste the sweat in your mouth and feel the steel bar and what’s it’s like to go through the movements. This benefits ordinary people lifting weights as much as it helps elite sportsmen.’

Artile source – www.mensfitness.co.uk

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Often the hardest part in starting a fitness program such as ours in Mudgeeraba, is simply taking the first step.

Congratulations! You’ve already done that by taking the time to search for a Mudgeeraba Fitness Program. Or maybe you’re looking for a friendly local gym where you’re not going to feel intimidated by the crowds that are found at the larger national franchise gyms

At Focus Fitness Massage and Studio Gym, located in Firth Park Sports Complex in Mudgeeraba, our clients enjoy the “family feel” of the gym, the personalised service, and the high level of expertise offered by all our trainers.

You can choose to become a member of the gym and take advantage of the facilities and range of equipment that’s on offer. For individuals who would like a more structured training program, you can take a course of Personal Training Sessions that are tailored specifically to your particular needa and wants.

Some people choose to bring a buddy along, and have a shared session with their personal trainer.

Other clients wanting to tone up, lose waight, or just get fit by electing to joing our group training sessions. Here you can joined a bunch of like minded people and become part of a group session sharing the cost of personal training and enjoying the benfits of meeting other people with the same goals as you.

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For the next two weeks, we’re giving away a special package containing TWO FREE Personal Training Sessions and One Month Gym membership at Focus Fitness and Massage Studio Gym, in Mudgeeraba

Click HERE to download your COUPON

Is there a catch? There’s no catch – this offer is only available to individuals that are new to the gym. It’s not available to our existing clients who already benefit from some excellent gym membership and personal training packages

How To Claim FREE Personal Training Sessions
Simply call the gym on 07 5525 1110 and either speak to one of our friendly staff, or leave a message (if all our staff are busy training clients) and then we’ll call you back to book in a mutually convenient time for your personal training session

There’s only a limited number of FREE PTs available, so don’t delay, ACT NOW and you could be having a free personal training session at Mudgeeraba’s best gym

Once they’re gone …. They’re GONE

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How To Get Fit And Stay Fit is a question many people ask themselves every New Year, as we write down some “New Year’s Resolutions” and somewhere on the list is “Get Fit”

Our Mudgeeraba gym clients are not far from the beach. Whether you’re in Tallai, Worongary, Bonogin, or Robina , it’s only around fifteen minutes to the beautiful Gold Coast beaches.

Mudgeeraba’s best gym is close to some excellent walking tracks, rock pools, and other areas of natural beauty that take away any excuses for not going out and getting some exercise whilst enjoying our fabulous surroundings

The soapbox “reality” TV shows constantly find stories with “quickfix” weightloss solutions or gadgets to get fit without having to really do anything. You can spend money on similar “mail order” products and DVD series.

Like anything in life, the more you put in, the more you get out. And the old saying “Use It Or Lose It” is just as true with fitness and exercise programs.

With a “want it know” society, the idea of having to put some effort into a healthy lifestyle program can be a challenge.

Imagine doing somethingfor ten minutes every day. After a week that’s about an hour’s worth.

At Focus Fitness and Massage Studio Gym in Mudgeeraba, we suggest that you start exercising by doing something for twenty minutes every second day – which is also around an hour’s worth.

After a month you’ll certain feel the difference, and it will become a habit that just becomes part of your routine

The hardest task is to take the first step after making the decision to do something. This can become eaasier by getting together with a friend or family member, so that you give each other some encouragement and / or support.

You’ll see people that get a dog as a pet – and then need to take it for a daily walk – if that works for you, then why not!

You can decide to park you car a little further away from the shops, so you have to walk a bit extra. Take the stairs instead of the lift at work.

Engage A Personal Trainer
There’s many benefits of having a personal trainer. The first being that you’ve now got someone to be accountable to. By booking a time with your Personal Trainer you’re more likely to meet that commitment for fear of not only letting yourself down, but also your Personal Trainer

The personal trainers at Mudgeeraba’s best gym are all well qualifed and have experience in helping clients of all ages, sizes, and shapes. You’ll get a variety of training schedules, different exercises, and have someone to guide and enciurage you making sure that you exercise correctly to avoid personal injury.

By letting loved ones or friends know of your plans, you’re again more likely to follow through with your commitment. They’ll be asking after you, and informally monitroing your progress. You don’t want to let them down too, do you?

Set some goals
No, you can’t decide to go and buy a huge slab of chocolate to celebreate your weight loss!

How about setting a holiday destination as a reward for your success.

Another goal may be new clothes (because you’ve shed all that weight!)

Exercise with a friend
Having someone else with you can be much more fun than doing it by yourself. That’s why we’ve got the Buddy Body Training Program

You can share the fun and share the cost of personal training by doing the sessions together with your buddy

Write A List Of Excuses
We can write a huge list of excuses and valid reasons why you can’t get fit and stay fit.

In reality the only person you’re letting down is you. Have a look at where you were five, ten, or fifteen years ago.

Project that forward and look at people who are five, ten, or fifteen years older than you. Do you want to be like them? If you do, then why not ask them what they’ve been doing to get to where they are now.

Get A Reality Check
Your level of fitness will not change overnight. It takes time, and effort.

Just as it’s taken time and effort (or lack thereof) for you to get to the condition you are in now.

Some of our Mudgeeraba gym clients have taken thirty years to get to the level of unfitness that they have now – we can only help them become fit if they decide they want to do that. We put exercise programs in place to strengthen their joints, their muscles, work on their breathing, posture and many other aspects of their physical fitness

Start with this simple exercise:
1 ) Write down some goals
2 ) Write a list of excuse
3 ) Cross off “Can’t be bothered” and try again

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Clients ask us at Focus Fitness and Massage Studio Gym in Mudgeeraba if there’s any benefit in aeobic exercise

When you look at the people who are making the most progress, often it’s the ones who are running on the treadmill. Often you’ll noticed them drenched in sweat, and it’s like they’re running a marathon.

These are the clients who are putting themselves through intense aerobic exercise, because, whether they know it or not, they’re benefitting from increasing their heart rate dramatically, whilst moving muscle groups in the arms, legs, and hips.

Aerobic exercise is important along with a great diet. There’s other benefits that aerobic exercises bring to your body:
During these exercise routines your body takes in a LOT of oxygen into your blood stream.

Your body requires more energy, and so your body pumps blood much faster.

Aerobic exercise helps your body release many endorphins, which are the body’s natural painkillers.

Studies have shown that aerobic exercise helps you live longer then someone that does not perform it.

Are you ready to spring into a summer focused fitness program.

Even before August was over, a certain department store in Robina Town Centre was setting up their display of Christmas decorations.

At Focus Fitness and Massage Studio Gym in Mudgeeraba we’ve put together a focused fitness program to help you spring into summer. Now’s the time to shape up and get suitable toned to feel more confident at the beach

It’s a great feeling to have friends and work colleagues comment on how well you’re looking after all your hard work at the gym.

Whether it’s personal training programs, group training classes, or even taking some time out of your busy schedule to spend some time on your own fitness program at the gym, you’ll feel much better, for sure. It’s amazing how just a half hour of exercise two or three times a week can make you feel.

We all have the best intentions to do it someday. That’s where the group or personal training programs can help you. Suddenly you become accountable to someone else, and feel obligated to attend, whether you feel like it or not.

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Norm’s been working hard to put together some exciting new fitness programs together at Mudgeeraba’s best gym!

With summer only a few weeks away, and many people starting to think about getting back to the beach at weekends, you’re probably looking in the mirror and wondering how to shed some of your excess “winter body protection”

From Juniors to Seniors

Think you’re too old? Too Young? Too unfit? Too underweight? Too overweight? The wrong shape? Out of Shape?

Maybe you’re considering some Boot Camps, or Circuit Classes, or perhaps you’re thinking about having some Personal Training ….

Norm has thought of everything to help our clients at Focus Fitness and Massage Studio Gym, so ask us about the package that’s just right for you

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