There’s so many personal trainers around, how do you know which one to select in Mudgeeraba?

A great place to start is by asking your family, friends or work colleagues if they can recommend anyone

Norm Cavanagh has been a personal trainer in the Mudgeeraba area for over five years, and is well known to many of the locals. He’s built up a reputation theough his personal training, and most of the persoanl training business that comes through his Mudgeeraba gym is through word-of-mouth.

At Focus Fitness and Massage Studio Gym you’ll find a range of Personal Training packages to select from – the best way to approach is is to take advantage of the free guest pass

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At Focus Fitness and Massage Studio Gym, we don’t spend heaps on glossy brochures and marketing like the BIG two supermarkets.

Since our business is built on our reputation, and through word-of-mouth referals, you won’t see a great deal of advertising around Mudgeeraba.

This month we teamed up with Tallai General Store to distribute some flyers for the benefit of people that may be new to the area.

As chance would have it, the company that distributes the leaflets were also distributing flyers for two national gym chains. One woudl think that they could use a bit of common senss and advise the three competitors of their dilemma.

Who cares about customer service? Certainly not a Mudgeeraba business owner that’s no longer in business, and didn’t listen to his customers

We pride ourselves on customer service , as Mary told us. She said that she has never felt better than when she was here at Focus Fitness and Massage Studio Gym, and loves the classes and the gym, as it is small and personal and not like a Big Gym.

“And this is the kind of gym that you look forward to going to,” said Mary

Throw those Fenix Gym brochures in the bin, and claim your FREE* 7 Day Guest Pass and 1 PT Session for you and a friend valued At $94 Each

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The biggest challenge that many clients face, is not the exercising, but the reasons to keep you exercising.

It’s much easier to sit on your armchair contemplating exercise, so why should you continue your fitness program?

Are you like many patrons that join Focus Fitness and Massage Studio Gym?

1. Want to feel good about yourself

2. Need to get thin fast!

3. Want to get fit but don’t know where to start

4. Never been to a gym

5. Concerned that you will feel out of place, out of shape, and out of your comfort zone

6. Looking for a gym that cares about you

7. Aware that the gym exists and need a reason to actually want to go

8. Want to join a gym that can help you with your other activities

9. Want to have fun and meet other people as much as getting a good workout

10. Want a personal motivator

We make a commitment to them fulfilling your goals – just so long as you are willing to make the commitment to yourself

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One client at Focus Fitness and Massage Studio Gym has been working hard to achieve a fit and healthy body, turning her life around, and feeling so much better about her business.

It’s easy to get caught up in “stuff”, the busy-ness of everyday living, that we can forget to give some attention to our most imortant assest: Ourselves.

Have you noticed, that when you’re feeling healthy, your life seems so much better, and that can reflect in your work, or your business.

As our bookkeeper pointed out – when’s the last time that you gave your business a health check? For many people that don’t have their own business, it’s important to remember that having your personal finances in order can be just as important. There’s many benefits in outsourcing your bookwork, just as there are many health benefits in having a personal trainer.

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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.

We had an extremely successful and productive trip to Grantham last Sunday

Paul, Linda and their team were totally overwhelmed by the response and amazed at how much the Focus Fitness crew achieved in one day

Gary, the guy that works with Paul on his farm said that the work done on Sunday would have taken them well over a month to complete – and has not only helped in getting the farm back in production, but was a massive boost to their morale.

The youngest member of Sunday’s Focus Fitness clean-up crew is still at school and the oldest couple have been around many years

There’s still much work to be done, and so if you are one of the many people that wanted to join us last Sunday but had other commitments, send us an email and let us know if you’re interested in going on the next trip, which may well be next weekend

To give you an idea of what to expect, watch this video

As the rebuilding process begins, farmers are desperately needing to plant crops so thay can start building their livelihoods

The townsfolk of Grantham have received many donations in the form of goods -and every contributions is greatly appreciated

WHAT CAN I DO TO HELP?
There’s a police checkpoint to prevent “sight-seeing tourists” entering the town – Only those with a permit are allowed in.

If you’ve got a free Saturday or Sunday, and are keen to help in the big clean-up then email us with your contact details

CASH DONATIONS
Cash donations can be used to purchase fertilisers, seed, tools and equipment that farmers have lost – cash can go along way in Grantham

If you wish to direct deposit your donation, please use these bank details:

Account name: Grantham Flood Support
BSB: 638-010
Account number: 1233 3360
Reference: Your Surname

Important
Please send an e-mail to payments@granthamfloodsupport.com.au advising of your payment so Grantham Flood Support Appeal can keep accurate records

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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 many people starting out on an exercise program, the idea of an intenseive workout is very off-putting.

It’s a good idea to start out gently, particularly for older people.

A low intensity exercise regime, which is where your heart rate is around 60% of its maximum potential, is inefficient for anything other than gradual weight loss,

You won’t boost your metabolisim, or see any significant increase in muscle mass, and there’ll be little improvement in strength and endurance

By working out more intensely, and pushing your haeart rate upto 75%, you’ll find a better increase in your health

Heart rate is determined by subtracting your currentage away from 220. So a 50 year old should have a maximum heart rate of around 170 beats per minute

Gentle exercise, or low intensity workouts are great for warming up and cooling down. They’re beneficial for elderly people, or anyone recovering from injury or illness.

There’s many healthy people that go along to the gym and sticking to low intensity workouts, missing out on the chance to increase the intensity and increase the effectiveness of the workout

Generally a higher inensity work out will burn a higher number of calories. For instance, walking is low intensity. If in 20 minutes walking you burn off 100 calories, then 50% of those calories are fat, so you’ve burned off 50 fat calories.

In ten minutes of a high intensity workout suppose you burn 160 calories. Of those , 40% are fat , so your ten minutes has burned 64 calories.

Burning 14 more calories in half the time could mean in the same 20 minutes you burn 28 more calories and so on

People that are really serious in losing weight should make the bulk of their session high intensity

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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.