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.

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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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.

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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How many people do you know in Mudgeeraba that sit their thinking about exercise? One day their gunna do something about it.

When will that one day come about? For some unlicky people, that day never happens, and they end up in hospital or in a nursing home before their time.

There are so many opportunities in Mudgeeraba to get exercise. There’s a great selection of open spaces, parks and walking tracks. The Gold Coast City Council have even established some fitness equipment in a couple of parks.

There’s a whole selection of training programs freely available if you look around Mudgeeraba

At Focus Fitness and Massage Studio Gym in Mudgeeraba, Norm has put together a selection of options to help people restore their fitness levels, and even take it to the next stage or beyond. Contact us HERE TODAY for details

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Everywhere people are going crazy with Zumba dancing – It’s a great way to get fit, and have some fun

There should be some boundaries, however. Dancing in the window of a shop in Robina Town centre maybe fine for exhibitionists, but not for us

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How many people have a plan for fitness and health? Health and fitness are important topics in the world these days.

Everywhere you look it seems there’s fitness and exercise tips being promoted. With obesity becoming such a widespread problem, governments all over are promoting that people try to stay healthy in our fast-food society and they need good information to do that.

Everyone wants to know if popular diets are viable ways to lose weight and if the latest workout craze will help or hurt their quest for good health. That’s probably because as a society we’re more sedentary than we used to be. All that time spent watching TV has resulted in a generally lower standard of fitness. It also means that we’re not as connected to what is goodfor our bodies.

Reading about health and fitness is not a substitute for intuition but at least these days there are health articles that people can learn from. The widespread availability of these articles has helped a lot of people learn more about a wide variety of health topics. And when people use them to learn more about fitness and its relationship to vitamins, that’s a pretty good thing.

The trend in the last 100 years has been to move away from physical activity in our jobs, so we need to look to other methods to stay fit. Just on the surface, people look better and have higher self-esteem if they’re in good shape.

When you delve deeper, you’ll discover there are many other reasons to keep the body in tip-top shape. For one thing, people who live healthy lifestyles enjoy more of their lives and stay vibrant and disease-free so much longer.

Fitness allows them to achieve a quality of life they wouldn’t otherwise have. These are great motivation to work on your health and fitness. If you need even more incentive, consider your friends and family. I’m sure they’d like you to stay healthy so they can have you around for as long as possible!