Mudgeeraba Gym, Focus Fitness and Massage Studio Gym 5525 1110 » Exercise Programs

Fitness Combat and Toning Classes

fitness — Tue, 13 Apr 2010 04:55:28 +0000

Mudgeeraba folks have asked the team at Focus Fitness and Massage Studio, in Firth Park, to put together a fitness and toning class that they can attend after dropping the kids off to school in the morning

You asked for it, so each Tuesday morning at 9.00am, starting April 20 it’s your chance to become fitter, and toned by a professional personal trainer

Each class will consist of a mixture of Fitness Combat and Boxercise

Guaranteed to be heaps of fun. Just to make sure, bring along a friend. As well as a towel and a bottle of water

It’s only $50 for the five week program

Secure Your Place NOW

Be quick, before all the spots are gone.

Claim Your Five Free Personal Training Sessions in April

fitness — Mon, 12 Apr 2010 03:44:46 +0000

Claim your Five Free Personal Training Sessions in April, just by signing up for a course of twenty PT sessions in April. Even if you have already paid for session, simply purchase an additional 20 sessions and receive an extra Five Free Personal Training Sessions

That’s right! Focus Fitness and Massage Studio Gym at Mudgeeraba are offering a 20% Saving on our 20 x Personal Training Deal

To qualify for the FIVE FREE personal training sessions you must book and pay (in full) for the package of twenty sessions in April.

This offer is only available for training with our PT staff, and does not include training with Norm

Fitness Combat and Toning Classes
5 weeks – $50
starts 20th April 2010

Special 20 x 30 min Personal Training sessions $620

Special 20 x1 hr Personal Training sessions $990

This offer is open to existing clients as well as for clients that have NEVER had personal training at Mudgeeraba’s Focus Fitness and Massage Studio Gym

There’s only a limited number of packages available, and once they’re gone …..
They ARE G O N E !!!!

Losing Weight And Exercising In The Right Way

fitness — Wed, 31 Mar 2010 00:10:42 +0000

To get in shape and lose those extra kilos, the best way is by exercising the right way.

At Focus Fitness and Massage Studio Gym we can tailor a program to get started in the right way. A lot of people would like the atmosphere of a gym while some would rather workout in the privacy of their home. Either way, you are going to need to take the right steps in your endeavor to lose weight and get trim.

Your body is unique and toning your muscles is going to depend on your trouble spots. You can do the classic generic exercises as well, but you are going to need a few special ones to target those problem areas. You should think about getting a personal trainer or going to a gym for that reason.

When you start a diet, you want to make sure that you include all the nutrients that your body is going to require on a daily basis for normal functions. You are going to want to do do this while also making sure you have a low-calorie intake as well. You will need the correct amounts of carbohydrates while also making sure that your protein intake is at a level that will allow you to retain lean muscle growth. This is especially important when you are weight-training in your exercise program.

The worst thing you can do when you decide to lose weight is to go on a crash diet. Having the patience to lose those unwanted pounds in a healthy way is important in your being able to maintain a healthy weight. You will need the right vitamins and minerals especially when you are exercising.

One good tip to follow before you start to diet and exercise is to look for weight loss books that can help you in doing things the right way. You should visit your local library or bookstore to get some titles that are going to help lead you to success in the best and healthiest way possible.

You may as well face the fact that you re going to have those times during dieting when you are going to feel like throwing in the towel. To help you avoid binging during these times, make sure you are going to have the support of family and friends. Being able to talk to someone during these times may help a lot in avoiding failure in your weight loss plans.

You should always remember that you are doing the right thing for your health when you choose to lose weight and get into shape.

Exercise Bikes Or Treadmills?

fitness — Sun, 21 Mar 2010 07:23:10 +0000

You’ve decided you want to exercise at home.

There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and exercise bikes.

In deciding between the two, you should compare long-term sustainability, the effectiveness of the workouts, and safety.

Overcoming Boredom

The biggest obstacle to a home exercise routine is sticking with it. You don’t have to drive to a gym, so your home fitness equipment is more convenient.

The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to look forward to your daily workout.

You have to be realistic. Playing with the heart rate monitor or watching the calorie counter go up will only be fun the first couple of times you exercise.

Fitness Plans Tailored to You

fitness — Sun, 21 Mar 2010 07:02:55 +0000

Here’s some fitness plans tailored to you, with different programs for different age groups.

These programs, from San Diego-based trainer Justin Price, emphasizes plyometrics (swiftly contracting elongated muscles), cardio and strength training.

Click here for a fitness plan tailored to 40s and 50s

Click here for a fitness plan tailored to 60s and 70s

You’re strongest at this age, so push it and lay the groundwork for a healthy adulthood.

A personal trainer can help you to reach your health and fitness goals sooner

A fitness plan tailored to 20s and 30s

Monday Warm up for 5 minutes and do dynamic stretches, such as touching toes, lunging backward or twisting the upper body from the hips.
3 Sets	20 diagonal lunge with dumbbell reach, return to standing, then shoulder press; 20 side to side jumps over a Bosu ball; 10 to 12 bicep curl to shoulder press.
3 Sets	15 push-ups to pike position then crawl on hands and feet forward and backward 10 yards.
3 Sets	Step-ups for 90 seconds; 10 reps of seated rowing; 10 lat pull-downs in squat position.
3 Sets	fitness ball: 20 crunches; 10 to 15 roll-outs; 20 reverse crunches.
	Cardio workout on the elliptical machine for 5 to 10 minutes at high intensity.
Five-minute cool-down and stretching
Tuesday Take it easier. One hour of yoga or a 30-minute mildly paced swim or a one-hour moderately paced hike or walk.

Wednesday Five minutes of warmup and 5 minutes of dynamic stretching.
2 Sets	As many chin-ups as you can do; as many push-ups as you can, making sure to move the shoulder blades away from the spine at the top of the movement.
2 Sets	10 to 12 reps of barbell rowing; 10 to 12 chest presses on stability ball, alternating arms with the dumbbell.
2 Sets	10 to 12 standing bicep curls to shoulder press, alternating arms; bent at the waist, do 12 to 15 dumbbell raises toward the ceiling, working the deltoids.
2 Sets	10 to 12 chest flies (alternating arms); 15 full lateral raises.
2 Sets	Hold push-up position with hands on a stability ball for one minute; Lying on side, raise hips and balance on lower arm for 30 to 60 seconds on each side; 50 bicycle kicks on Bosu ball.
Static stretches: Hold each position for several seconds.
Thursday One hour of a sport such as basketball, tennis, soccer, flag football or an hour long kickboxing or tai chi class. Make sure to warm up and stretch.

Friday Five minutes of warmup and 5 minutes of dynamic stretches.
3 Sets	10 to 12 bicep curls with barbell; 10 to 12 tricep presses lying on a stability ball with dumbbells.
3 Sets	10 to 12 alternating standing dumbbell curls; 10 to 12 tricep push-downs.
3 Sets	10 to 12 preacher curls (resting arms against a slanted bench); 10 to 12 tricep presses lying on stability ball with dumbbells; 10 to 12 hammer curls (with hands parallel to the body); 10 to 12 tricep dips on a bench.
Static stretches: Hot shower or bath followed by 10 to 15 minutes of relaxation or meditation.
Saturday Exercise at a mild intensity for about an hour. Choose an activity such as a gentle swim, a slow walk, or an easy bike ride or hike.

Sunday One to two hours of a favorite activity, such as Pilates, golf, tennis or running. It should be something different from other activities done during the week.

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New Year, New Shape, New Fitness Program

fitness — Tue, 19 Jan 2010 00:15:52 +0000

In the heat of the summer the staff at Focus Fitness Massage and Studio Gym came up with an absolutely crazy offer!!

This Offer Has Finished

This is fantastic value representing a saving of around $800 !!!

Regardless of whether you are currently attending boot camps, circuit training or boxercise classes at our Mudgeeraba gym, we are offering an unlimited package

This offer is too good for you to miss out on, so hurry and make sure you secure your spot NOW

It works like this:

Each week we run 8 boot camps, two circuit classes and three boxercise classes

You can participate in ALL SESSIONS for a total of EIGHT WEEKS for the ONCE ONLY price of $200.00.

That’s right, you can attend all thirteen sessions every week for the next eight weeks
– (total of 104 sessions)
- for the measly investment of $200.00

Terms and Conditions:

This offer is only for the group training sessions and does not include full gym membership. The package must be paid for in full in advance of the commencement of the classes – no exceptions. The management reserves the right to refuse any application.

The eight week period is defined as being eight consecutive weeks for the first day that you attend a group training session. Ine the event of the gym being closed for seasonal holidays, then the weeks that the gym are closed do not count as part of the ten week period.

The eight weeks does not mean 56 days (i.e 8 x 7days) and includes Sundays and Public Holidays. If a group training session is cancelled by the gym for whatever reason, then that lost day is still part of the eight week period and cannot be accumulated to be used after the expiration of the eight week period.

Too Late

This is a limited offer and has expired

New Fitness Goals For New Year

fitness — Thu, 14 Jan 2010 05:45:12 +0000

After the Christmas break, many clients are returning to the Mudgeeraba gym with a few extra kilos that they picked up during the festive season

The hardest part of an exercise program is starting it.

We’ve put together a fabulous summer package that helps the wallet as well as helping you fight that unwanted weight gain

For a limited time we are offering UNLIMITED group training sessions from $25 per week. For details click here

Christmas Fitness Challenge

fitness — Thu, 19 Nov 2009 09:37:19 +0000

Do you want to lose 4 kilos in 4 weeks?

There’s all sorts of “quick fix” diets available in the market right now – how many of them actually work

There’s a simple scientific fact, that if you pump more fuel into your body than you burn up, then you’ll be more likely to gain weight.

If you maintain the amount of food that you eat, but increase the amount of energy that you burn up, then you’re more likely to lose some excess weight.

We’ve put together an intensive four week program to get you trim for the Christmas break, when you can then enjoy a couple of weeks of excessive eating

[only kidding] – the goal is to get you into a position where you start feeling better about yourself, not feel so guilty over the Christmas break, and then kick start the new year

Can you find a couple of hours a week for the next four weeks?

Shape Up for Christmas

fitness — Wed, 18 Nov 2009 03:28:03 +0000

Want to shed some excess before the Christmas Holidays? We’ve put together a four-week program for those people who are serious about shedding some extra kilos

To make a difference, you’ll need to put in at least three days per week

4th December 2009: This special has finished

Is Exercise a S T R E T C H For You?

fitness — Thu, 29 Oct 2009 23:55:31 +0000

Regular Activity is important in maintaining you health. If you get into the habit of doing some form of physical exercise, you’ll find an improvement in your alertness and overall strength.

Exercise helps you maintain a healthy weight and gives strength to your muscles, as well as boosting your immune system

The Queensland government recognises this, you’ve probably seen the “30 Minute” campaign on TV. Gold Coast City Council is also promoting physical exercise with various programs around the Gold Coast.

Not only is there a great sports facility at Firth Park, the home of Focus Fitness Massage and Studio Gym, but there’s Ingles Park, Wallandra Rd, Tallai, where the council has installed some fitness and exercise equipment

Physical exercise and fitness has shown to prevent various diseases, such as, heart disease, diabetes, high blood pressure, bone diseases, etc.

Another good thing about being fit is that it can prevent depression and improves mental health by relieving stress and anxiety.

You’ll be more flexible and agile with regular fitness sessions, and it also increases your strength and stamina, and will help you sleep better