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Thank you for touring C2K Fitness and Aquatic Centre. Please fill out the form below, we'd love to hear what you thought of our facilities.

Sarah Llamas

BIO

I started my own weight loss journey when i joined C2K as a member in 2009.

After trying for some time to achieve my weight loss goals, I realised that I needed to enlist the guidance and support of C2K trainers, and joined their 8 week program The Greatest Loser.

I lost 19 kilos during this 8 weeks and finished winning first prize. During this 8 weeks I learned the importance of exercise diversity and good eating habits. I felt amazing and I also realised I had found a path for my life. I decided I wanted to motivate and inspire others to be the best person they can be.

I am committed to helping you achieve a true sense of accomplishment - a healthy and happy you!

Qualifications

Qualifications

• Certificate III in Fitness
• Certificate IV in Fitness
• First Aid Certificate
• Pro Boxing Level 1
• Bachelor of Social Work

Contact Sarah:

Mobile 0431 766 672

MyFitnessPal Member name:

sarah_llamas

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Adrian Pecora

BIO

Adrian has been an active, fit and strong individual throughout his life and really enjoys helping others achieve their fitness goals, whatever they may be. Adrian is able to help those with injuries, looking to lose weight, training for sports or just looking to improve their aerobic fitness and strength. Adrians passion for fitness comes from a childhood of playing sports such as Rugby League, Swimming, Basketball, Touch Football, and Roller Hockey. Adrian believes that fitness and dietary health need to become part of your lifestyle and results can be gained quickly but long term success takes discipline which often requires the assistance of a personal trainer. If you require dietary assistance and fitness guidance please contact him.

Qualifications

• Bachelor Applied Science (Sport and Exercise Science)
• AustSwim accredited swimming instructor
• Level 1 Boxing Certificate

Contact Adrian:

Mobile 0418 642 899

MyFitnessPal Member name

adrianpecora

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Natasha Arora

BIO: Ph: 0433-904-107

Natasha Arora became a Personal Trainer in 2009 after being involved in Fitness her whole life and realized it was her passion. This year she has also become a Group Exercise Instructor. Natasha has participated in competitive swimming, representative soft ball and Indian dancing her whole life and has come from a family with history of cricket and yoga. Yoga also being one of Natasha's passions!

Focusing on a holistic view, Natasha creates a balanced program for her clients which they can achieve results around their lifestyle commitments which involve nutrition and exercise plans that are rewarding and easy to follow.

Specialising in strength, flexibility, weight loss and toning. I have had clients who have come completely de conditioned to running 21km marathons, which were not possible before seeing me.

• Certificate 3 in fitness
• Certificate 4 in fitness
• Zumba Level 1
• Boxing (Profit) Level 1
• Group Exercise Instructor (specialising in Abs, Butts & Thighs).

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  Natasha Arora - Personal Trainer

Fusion Juice Bar

Introducing the new Fusion Juice Bar.

We have been working hard to bring you this exciting new facility. We hope you enjoy our nutritionally sound menu!!!

We take the freshest ingredient and bend them into smooth shakes and juices.
Come in & try out our Helathy Menu options including:

• Post Workout Shakes
• Juices
• Salads
• Natural Yogurt
• Boosters & much more to come soon!!!!!

Current Menu as of September 2011

Workout Shakes			Freshly Squeezed Juices
Strength & Recovery* Skim Milk, Banana, Blueberries, 97% Fat Free Frozen Yoghurt, Whey Protein.	5.50/6.50		Fusion Colada* Pineapple, orange, ginger and mint Veggie Head* Beetroot, orange, carrot, celery.	5.50 5.50
Fit & Toned* Skim Milk, Banana, Strawberries, 97% Fat Free Frozen Yoghurt, Whey Protein, Low Calories.	5.50/6.50		Revitaliser* Green apple, orange, pineapple, celery.	5.50
Antioxidant Juice* Orange, apple, banana, strawberries.	5.50/6.50
Smoothies			Boosters
Berry Healthy* Naturally sweet, packed full of vitamin C, a rich source of fibre, loaded with antioxidants and low fat. Apple Juice, Strawberries, Blueberries, Raspberries, 97% Fat Free Frozen Yoghurt.	5.50/6.50		Add a Booster to your Shake or Juice. Immunity = Vitamin a,c,e & zinc. Muscle Mass = Creatine & Glutamine Detox = Greens Energy = Guarana Fat Loss = L-Carnatine Strength & Recovery = Protein	1.00
Iced Coffee Chiller* Soy milk, coffee, 100% whey protein, ice.	5.50/6.50		Wheatgrass Shot Pre Workout Booster	3.00 3.00
Crushies			Healthy Snacks
Fat Loss Crushie Apple Juice, orange juice, pineapple, ice and L-Carnatine 15ml per serve	3.50		Sandwiches (check daily selection) Yoghurts (check daily selection) Salads (check daily selection)	from 4.80 from 3.95 from 5.50
Creatine Crushie Orange or apple juice, Creatine, Glutamine, Taurine and ice 15ml per serve	3.50
*Lactose free (soy milk + soy frozen yoghurt)

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  Come in and grab your Fusion Regular Sipper Card

Previous Next

Junior Fitness Club

 

Would you like to get your kids out of the house for a day or even the week during the school holidays? Enrol them into our next school holiday program ‘Junior Fitness Club’ a supervised health and fitness program for kids aged 8-14years.

A combination of outdoor challenges, mini team sports, group fitness classes, boxing/martial arts, team work and lateral thinking. Our boot camp inspired program allows children to improve cardiovascular fitness, muscular strength and endurance and most importantly coordination.

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Previous Next

Gemma Compton

BIO

I studied to be a personal trainer at the Australian Institue of Fitness in 2008 since then i have been working as a personal trainer and now have joined  the C2K team at the end of 2010. I love fitness and i love helping people reach there goals. Currently i am completing a diploma of fitness and massage.

• Certificate 3 in Fitness
• Certificate 4 in Fitness
• Punchit instructor course      

   

Conact Gemma:

Mobile: 0417 004 206

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  Gemma Compton - Senior Trainer

Tyson Tovio

BIO

Energetic and passionate about personal fitness, Tyson emphasizes the value of leading a healthy lifestyle and taking advantage of the numerous benefits of exercise. Whether you are new to fitness or a more experienced athlete, sessions with Tyson are designed to meet your individual goals, challenge you, and teach you how to design your own programs in the future. Tyson believes variety in a workout is key to keeping it fun and therefore works to incorporate many different exercises and techniques into each training session. From Tysons background in representitive rugby league and union he knows what it takes to push you to your limits in order to achieve your personal best. Tyson has been a Personal trainer here at C2k since 2009 & continues to Build and maintain strong relationships with his clients, past, present and future. He Strives to assist his clients to experience a better quality of life and show them the benefits of living a healthy active lifestyle, He is well respected by his peers and is constantly looking to better himself in order to be a role model for his clients.   

Tyson: "I believe in achieving dreams, challenging one’s own limits, training hard and becoming the best you can be. I also believe that you get what you put in: that the better your efforts the better your rewards will be. Every individual has to create their own success, nobody else can. Commitment and willingness to push your boundaries, to challenge which you know is achievable, are key elements to success. As a C2k personal trainer, it is my responsibility and pleasure to guide and motivate individuals towards achieving their unique fitness goals".

TESTIMONIAL:

A year ago I started training with Tyson Tovio and with his encouragement, motivation and support, I have managed to lose 20kgs, improve my fitness level and reach my weight goal.  I never used to exercise - to be honest gyms scared me - but being overweight, and unhappy at 20 years old, I decided it was time to make a change so I could start enjoying life. Tyson has helped me to totally change my attitude towards eating healthily and exercise (I now find myself looking forward to going to the gym everyday!

The 8-week Accelerator program really helps to kick-start your weight loss journey by teaching you to have confidence in your physical ability.

The programme worked for me, as I was able to see results quickly, whether it be my in my weight loss, body shape or general wellbeing.

I would recommend Tyson Tovio and this program to anyone looking to succeed in losing weight. Without his knowledge and guidance I would have never been able to achieve such a huge goal.

So to other people who are unsure of where to start, or were like myself - just a little bit self conscious - I hope you’ll consider signing up with Tyson, as the best thanks I can give is to refer others to him, so he can continue to help inspire everyone to succeed with their individual goals.

Kayla.B 

Conact Tyson:

Mobile: 0432 254 547

MyFitnessPal Member name

TovioT

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  Tyson Tovio - Personal Trainer

Miz Efendy

BIO

My fitness background comes from playing competition soccer, tennis, basketball and touch football.

Having been an active member of a gym for many years and seeing people achieving results from a personal trainer, this was definitely something I wanted to be part of. With my passion for sports and fitness and many years of customer service experience in different fields naturally it was an easy transition to join the fitness industry.

I completed my personal trainer qualifications and joined the C2K team in 2010. I enjoy coming to work in a positive and supportive environment and get satisfaction in helping people in achieving there health and fitness goals.

I am always continuing to increase my knowledge and better myself as a trainer in undertaking further education.

I have been involved in the Junior fitness club run by c2k and will continue this and other programs run by C2K to continue my professional development

Whatever your goal may be from weight loss, toning to increasing general fitness, I always aim to have my sessions educational, motivating and a fun experience whilst tailored to suit your goals and fitness levelsCertificate IV in Fitness - Personal Trainer

• Certificate III & IV in Fitness – Gym instructor
• AIF Master Trainer
• Senior First Aid & CPR,
• Punch-fit boxing Trainer Course
• Registered Fitness Australia Level 1
•  Certified Children’s Trainer
•  Certified Older Adults Trainer

Conact Miz:

Mobile: 0414 984 478

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  Miz Efendy - Personal Trainer

Dean Brazel

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  Dean Brazel - Personal Trainer

BIO: Ph: 0402-700-421

I have had an interest in sports and fitness from a young age. I have been involved in many sports throughout my life. I myself weighed over 30kgs more than what i currently weigh now, and through hard work and dedication i achieved my goals and still strive to achieve further goals. Through those experiences i have developed a passion for helping others reach and then exceed their goals, through training and good nutrition.

TESTIMONIAL:

"I have completed 8 weeks of training with Dean. He has made my training positive and enjoyable.He has been very professional with my medical condition, even to the point of researching my condition and tayloring my program and diet to suite.

He is a tough trainer, but i have benefitted a lot from that. Through Dean's professionalism and management, i have increased my sessions from 2days to 3-4per week. I am very happy to continue my training with him."

Belinda Briggs.

Certificate 3 Fitness

Certificate 4 Fitness

AIF Master Trainer

Senior First Aid

Level 1,2 Punchfit Boxing Course

Nutrition for fat loss certificate

Matt Francis

BIO

Matt studied at the Australian Institute of Fitness to become a Personal Trainer and became a member of the C2K team in January 2010.

Matt was an international represnetative in Ice Hockey and Ice Skating when he was younger and turned professional and toured for 6 years performing through Asia, Europe, Nth & Sth America before returning to pursue his career as a Personal Trainer.

Matt knows what it takes to balance a rigerous work regime and difficult training schedule to achieve maximun results out of everyday life, he also specialises in nutrition and weight loss programs.

Certificate 3 in Fitness

Certificate 4 in Fitness

AIF Master Trainer

Senior First Aid

Level 1,2 Punchfit Boxing Course

Bootcamp Instructor Certificate 

Conact Matt:

Mobile: 0449-722-378

MyFitnessPal Member name

mattyf82

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  Matt Francis - Senior Trainer

James Mann

BIO

James has developed practical knowledge in the areas of biomechanics, physiology, sports performance, nutrition, exercise rehab and injury prevention whilst completing a Bachelor of Management in Sport and Exercise at UTS. During a professional internship at Sportsphysio Norwest James gained experience in injury rehabilitation and sports physiotherapy. James also has training in manual handling and occupational health and safety from his work at Castle Hill Day Surgery.

 James prides himself on a friendly, enjoyable and results-based personal training experience as well as implementing lifestyle changes in nutrition and exercise habits.

 James plays football for the local East Coast Eagles Sydney AFL Club who are proudly sponsored by C2K.

Bachelor of Management in Sport and Exercise

Exercise Scientist Member of AAESS

Certificate IV in Fitness

Certificate III in Fitness

Level 1 & 2 ProFit Boxing Instructor

Kettlebell Training Certification 

Conact James:

Mobile: 0423 156 814

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  James Mann - Senior Trainer

Tessa Bond

BIO

I love to live, breath, eat, walk and talk health and fitness!

Health and fitness has always been a number one priority in my life, so I decided to turn my passion into a career by studying Nutrition at Nature Care College. I continued my studies at the Australian Institute of Fitness and soon was employed at C2K Fitness Centre in early 2010. I’ve been a Personal Trainer at C2K for just over 18 months and currently employed as a Senior Trainer.

I strive to help my clients achieve their personal goals through a realistic and holistic approach as I believe exercise and nutrition should be part of everyday life, in order to live a happy, healthy, balanced lifestyle.

It’s my aim to keep growing into a successful Personal Trainer, empower others and to keep furthering my studies, gaining as much knowledge and experience as possible in this amazing field.

• Certificate III in Fitness
• Certificate IV in Personal Training
• Certificate in Nutrition
• Level 1 Boxing Certificate
• CPR First Aid

Conact Tessa:

Mobile: 0422 016 551

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  Tessa Bond - Personal Trainer

Sam Brewer

BIO

Sam studied to be a Personal Trainer at the Australian Institute of fitness in 2009 and joined the C2K team in January of 2010.

He has been obsessed with sports and fitness his entire life and has excelled at all his chosen sports.

Sam specializes in training for weight loss, toning, flexibility and gaining lean muscle. He takes a lot of pride in his knowledge of diet and what it takes to get results quickly.

He is currently the Strength & Conditioning Coach for the Sydney Ice Dogs ice hockey team and has enjoyed working with some of the countries top young athletes, developing their power, speed and conditioning to make them even better athletes.

After only a year at C2K, working with athletes and his own personal experiences Sam has learnt what it takes to get results fast. Sam hates failing at anything so no matter what his clients goals are he is passionate about achieving them.

TESTIMONIAL:

"My goals were to become a little fitter and to lose excess weight, particularly from my waistline. After working with Sam for approximately 4 months, I am very pleased with the results so far, as I have lost 16kgs and 10cm from my waist. Sam's guidance at every session has made the difference to my training".

 Ian Hookham.

Certificate 3 in fitness

Certificate 4 in fitness

AIF Master Trainer

Senior First Aid

Punchfit boxing course 

Conact Sam:

Mobile: 0400 374 091

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  Sam Brewer - Senior Trainer

Kick Start Your Fitness Routine - Feb 2011

We all know healthy diet and regular exercise is the key to your ideal body. But often we need a kick-start to see some results and get in the mood for fitness. Here are a few tips for fast results.

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These strategies aren’t difficult but they do require discipline and a commitment of time and effort. If you’re willing to commit to these principles for 28 days you will be rewarded with a dramatic loss of weight.

• 30-60 minutes of aerobic exercise morning and night. No excuses. We’re all busy, we all feel tired some mornings, but if you’re serious about getting amazing results, then you must be willing to do everything necessary.
• Don’t eat for 30 minutes after exercise. After exercise your metabolism will remain elevated for some time. This means your body will burn fuel at a faster rate than normal. Exercise causes the body to use carbohydrates (muscle glycogen and blood glucose) as a fuel source. After these stores are depleted the body will be forced to use fat as a fuel. If you eat immediately after the completion of the exercise session, the blood glucose level will rise, inducing the secretion of insulin. Once of the effects of insulin is to stop fat burning.
• Weight train 2 – 4 times a week. Lifting weights is the most underestimated way to lose body fat fast. The main purpose of lifting weights when your primary goal is to lose body fat; is to preserve the muscle mass you already have. Lifting weights keeps your metabolism elevated and turns your body into a 24-hour a day-fat-burning machine.
• Have 5 to 6 small meals a day. A strategy people use to lose weight is to skip meals. Whilst reducing food intake is certainly an effective way to lose weight, having fewer meals is not the way to go. It forces the body to invoke its ‘starvation mechanism’ because it thinks it is entering a famine. By having a small meal every 2-3 hours throughout the day, your metabolism stays elevated and your body will happily burn fat all day long.
• Ensure each meal contains a protein. Having a portion of high-quality protein every few hours throughout the day provides the body with a constant supply of amino acids. This promotes the anabolic state (tissue building) and therefore keeps the metabolism fired up.
• Reduce your intake of high-density carbs. Most cause a rapid rise in blood glucose which invokes the release of insulin from the pancreas, which in turn stores the glucose. The body stores glucose in the muscles and liver as glycogen and once these sites are full, the remaining glucose gets stored as body fat. So each day have only one or two serves of bread / pasta / cereals / rice and fill up on medium density carbs such as fruit and vegetables.
• Do not have a treat a day! Since you are expecting an extraordinary result, it is essential that you put in an extraordinary effort.

Source: Women’s Health & Fitness

Why Women Should Lift Weights - Feb 2011

Do you think lifting weights is just for men? Aren't you better off doing hours of aerobic exercise? Think again because women can gain significant benefits from weight training and it won’t make you bulky!

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A lot of females go to the gym and use the aerobic machines to achieve the body shape and fitness they are seeking. This is fine, but a good fitness program for anyone - male or female - should have balance between all the training modalities. What a lot of women leave out is strength or weights training. We think this is a big mistake!

Now you might think strength training is just for men, or maybe you're worried that you'll bulk up if you lift weights. But in reality strength training reduces body fat, increases lean muscle mass, gives you shape, increases tone and definition, provides numerous mental benefits, wards off osteoporosis, and even helps your body burn calories more efficiently. Wow, what a fantastic training tool!

You don't need to worry about bulking up - you'll actually look thinner because your muscles will be more toned. And increased lean muscle mass will provide you with a bigger "engine" to burn calories so even on days when you don't work out you'll be burning more energy! Females can definitely benefit from weights training.

Strength training will help you:

• Increase your strength and stability: strong muscles enhance your ability to move and lift things. Your aerobic workouts will be more effective because with extra strength you can work harder.
• Maintain and increase your bone mineral density: working your body with weights increases bone density and decreases your risk of osteoporosis. When bone is stressed appropriately through muscle movement, it gets stronger.
• Control body fat by boosting your metabolic rate: when you lose muscle, your body gradually becomes less efficient at burning calories. That's because muscle burns three times more calories than fat does. The more muscle mass your body has, the more efficiently and quickly it burns calories, even when you're at rest.
• Reduce your risk of injury: building muscle protects your joints from injury during aerobic exercise and in normal daily activities. Strength training also helps protect your lower back and keep it healthy.
• Improve your overall body image: studies suggest that women who strength train feel more self-confident and have an improved body image.

Still not convinced?! Consider the alternative - if you don't use your muscles, you lose your muscles. Your lean muscle mass diminishes with age, and your muscles will actually shrink if they're not used. This is especially important for older women and osteoporosis risk because resistance training decreases your risk of falls, increases your bone density, and increases your general strength and stability

Source: Complete Personal Fitness Training

Pump Up Your Immune System - Jan 2011

The nice thing about modern medicine, is we have an arsenal of antibiotics that are able to wipe out bacteria with a wallop. But it doesn’t mean you should rely on medicine to address your chronic immunity issues, especially because there are plenty of foreign invaders that won’t respond to medicinal attacks.

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One of the best ways to pump up your immune system is by eating the foods and getting the nutrients that have been shown to improve your natural defence.

• Shitake mushrooms may increase your natural killer T-cells
• Vegetables, especially cruciferous ones like cabbage, broccoli and brussel sprouts
• Cocoa and coffee because of the antioxidants – in moderation
• Alcohol – red wine in moderation
• Probiotics in yoghurt and digestive aids
• Omega-3 fatty acids found in olive oil, avocado, fish oils, nuts
• Resveratrol found in red wine and grapes
• Catechins found in green tea
• Quercetin found in onions, tomatoes, garlic and apples
• Lycopene found in tomatoes and red grapefruit

Avoid:

• Simple sugars
• Syrups
• Enriched and non-whole grains
• Saturated fats
• Trans fats
• Excessive alcohol
• Fish with mercury

Source: Slimming & Health

Go Soft This Summer

Want to stay fit at the beach this holiday season? Try a soft-sand workout.

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• Make the most of your time at the beach this summer with a soft-sand session, which is ideal for boosting fitness.

The increased resistance of soft sand makes any workout tougher. Jogging, walking or sprinting on soft sand is good for:

• Leg and core strength
• Burning kilojoules
• Improving agility
• Boosting cardiovascular fitness and endurance

Depending on your fitness level, try a combination of:

• Sprint up sand hills
• Back-and-forth and side-to-side jumps
• Walking lunches, 10 to 20 in each direction
• Depth jumps. Jump forward as far as you can using your arms to propel you
• Squat jumps
• Work the upper body with push-ups on your knees or toes
• Find a railing and work your back with inverted rows

Family Fun

Get the family involved in soft-sand workouts with the following:

• Frisbee throwing
• Cricket
• Volleyball

Source : Good Health : December 2010

Oh, That Night time snack - Nov 2010

A nutritionally balanced diet and staying on top of your emotional needs; go a long way in keeping that night time snack to a minimum. Developing healthy habits is also the key to maintaining weight loss.

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A night time snack isn’t always harmful, but if you understand the reasons behind late-night eating and then modify your diet accordingly, chances are your midnight cravings will be reduced or eliminated, and weight loss can move full steam ahead.

Simple as it seems, many people over-eat in the evening because they have not consumed enough calories during the day. Skipping breakfast, starting the day with foods high in sugar and limiting your food to lose weight all make it harder for your body to sustain itself later into the evening.

Besides hunger, a night time snack can stem from stress, boredom, or habit. "Emotions and feelings like depression, anxiety, sadness, and frustration also trigger eating; particularly in people who have not developed healthy coping strategies to deal with negative emotions," says Cathy Leman, RD, a personal trainer and owner of NutriFit, Inc., nutrition consultants in Glen Ellyn, Ill.

Leman also notes that any positive psychological effects of eating tend to wear off quickly, leaving the person with a full belly, stressed digestive system and unsettled sleep at night.

"Eating at night when you aren't hungry feeds a vicious cycle," says Michelle May, MD, author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat cycle. "You wake up in the morning feeling guilty and not hungry for breakfast, so you starve yourself all day to pay penance and binge again at night, or by mid-morning you are starving so you grab whatever is in the break room — usually doughnuts or bagels — which begins a downward spiral of over-eating and guilt that lasts into the night again."

Night time Snack: Fight the Urge

To stave off the urge for a night time snack and to stick with your weight-loss strategy, keep your metabolism rolling during the day by eating breakfast and getting adequate portions of fruit’s, vegetable’s, healthy grain’s, and protein’s. Then, if the urge for a night time snack arises, Dr. May recommends asking yourself, "Am I hungry?” She suggests look for physical signs that you need food. "Your metabolism doesn't shut off at 7:01 p.m.,” May says. “The problem is that most after-hours eating is not done because you need fuel, so the calories you consume are stored."

Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.

Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.

Night time Snack: Give Yourself the Go-Ahead

Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy night time snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese; Says Leman, "Giving in can sometimes stave off a binge later."

By Heidi Tyline King

Medically reviewed by Pat F. Bass III, MD, MPH

Source : Unknown : November 2010

Knock Your Ordinary Workout to the Curb! - Oct 2010

Boxing is one of the quickest ways to develop a lean, toned, strong body and a fantastic way to boost your regular cardio routine.

Weight loss, increased agility, co-ordination, lean muscle, greater fitness and more confidence are some of the benefits.

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Boxing is all about technique not strength so once you’ve mastered some simple moves it becomes easier.

It’s a great alternative cardio workout for anyone with an injury that prevents them running and especially for anyone carrying excess weight.

A class will include a warm up, boxing, cardio work, strength moves and stretching. You’ll learn how to punch properly along with the correct boxing stance and foot position.

Here are some terms to become familiar with:

JAB - With the same arm as your lead foot (left foot if you are right-handed), extend the arm and rotate the wrist so the palm faces the floor. Pull back quickly after impact. This punch is very light and quick.

CROSS - This is your power punch, as you can get your body weight behind it. As the back arm extends, rotate your hip and shoulder so that your weight comes onto the front foot. Pull back quickly after impact.

UPPERCUT - This punch drives upwards. Keeping your elbows bent and forward of your rib cage, drop your fists into your knees and drive up, keeping your fists just forward of your jaw

HOOK - With a slight rotation of your hip and shoulder, lift your elbow up and drive your fist into the pad.

Source : Unknown : October 2010

C2K runs Boxing classes throughout the week. Please see C2K staff for more information.

Jana Pittman-Rawlinson back home in Hills - Oct 2010

The past nine weeks back home in the Hills have been a healing time for world champion hurdler Jana Pittman-Rawlinson.

Her daily training regime at the C2K Fitness and Aquatic Centre has centred on rehabilitating her body and building it up again.

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  Courtesy of Hills Shire Times

She flew back to the UK yesterday with son Cornelis, 3, to be reunited with husband Chris Rawlinson, UK Olympian and coach.

In a relaxed and candid interview with the Times over chai lattes at Castle Hill RSL last week she said it had been a hard few years.

“We have got so low we can’t get any lower. I haven’t competed internationally for almost two years, I have no sponsors”.

“It’s a fresh start. But it’s a positive fresh start. It was the kick in the butt I needed”.

“Athletics Australia have been unbelievably supportive.”

She also praised the support of the C2K where she worked with coach Simon Bungate on “rehab training”, putting in at least 32 hours a week over nine weeks.

Her focus is on the London Olympics.

She looked every bit a lean running machine when we met but she also looked incredibly relaxed and happy with a big grin on her face.

She has come through a horror few years with injuries and last competed internationally in June 2009 when she won the Grand Prix in Malaga, Spain.

Injury meant she could not defend her 400m hurdle title in the 2009 World Championships in Germany. She was hoping to defend the world title she won in Osaka in 2007. A title she first won in Paris in 2003.

Medical advice also firmed her decision not to compete in this month’s Commonwealth Games in Delhi.

“I really did want to go to Delhi but I have trained through so many injuries before. I needed to take a year off”.

“After the last Olympics I almost retired.”

She is determined to win gold at the London Olympics in 2012 for Australia and after that compete in the Rio Olympic Games.

“I will be 33 then,” she said.

“Right now I am in the best shape I have ever been but I haven’t got the track fitness.”

Home is Loughborough in Leicestershire where the sport-orientated university has numerous running tracks, swimming pools and fantastic facilities. She said it was like a sporting United Nations with athletes and coaches from all over the world.

“I love the Hills, the people and catching up with family but I have really missed my husband,” she said.

Rawlinson, a champion hurdler himself, is his wife’s coach and she rates him highly.

“He has so many good ideas ... he’s an incredible coach.”

She is studying nutrition and has her midwifery course on hold (she only has the practical side left to complete).

Her goal is to aim for a balance between sport and career and it is a message she wants teenagers especially to understand.

``A healthy mind and a fit body work together. Once you get the balance right it will help you through life,’’ she said.

At the moment she is fine tuning the balances in her own life and making plans for more happy chapters in her life.

``I know I am not finished .th.th. I have something to prove.’’

 

Source : Hills Shire Times : October 2010

How To Build The Upper Chest - Oct 2010

Using the Reverse Grip Bench Press

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Most people think that to develop the upper chest you need to focus on the incline bench press. A recent study however shows that muscle activity of the upper pectoralis during an incline press increased by only 5% as compared to the flat bench press. Muscle activity in the front deltoids increased by 85%.

The answer for increased muscle activity in the upper chest lies in the flat bench. Instead of a standard grip, try using an underhand grip in an exercise called the reverse grip bench press. Be sure to use a wider than shoulder width grip.

A wider grip will maximize the involvement of the upper chest

and minimize the involvement of the triceps.

The reverse grip helps keep your elbows in and your upper arms parallel to your torso. Moving your arms in this manner increases the use of upper pectoral muscle fibres. The regular grip bench press uses more of the lower and middle pec muscle fibres. One study shows that muscle acitivity of the upper pectoralis increased by 30% when using the reverse grip as opposed to the regular overhand grip.

Tips for the Reverse Grip Bench Press:

1. Use a spotter to un-rack the bar.
2. If you’re training by yourself, un-rack the bar with a normal grip, then lower the bar to your chest and carefully change your grip to a reverse grip.
3. Be sure to push the bar up in an arc above your head. This will ensure that you emphasise more of the upper pec.

Source : bodybuilding.com : October 2010

Progressive Muscle Relaxation - Oct 2010

Learning to cope with stress is an important part of managing your weight.

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Uncontrolled stress can have many unhealthy side effects — it may zap your energy, reduce your motivation and increase your appetite, prompting you to relapse into unhealthy habits.

This week, we want to show you a stress reduction technique called "Progressive Muscle Relaxation". It's a helpful tool to turn to when life's pressures mount. To begin, find a quiet place to be where you can comfortably lie or sit down and are free of any distractions. Then follow these steps:

• Tense the muscles in your toes for 5 seconds, and then relax them for 10 to 30 seconds.
• Next, tense and relax your calves, then your thighs. Focus on the sensations of tensing and relaxing each group of muscles. Inhale as you contract and exhale as you release.
• Continue to work your way up the body, tensing and releasing the muscles in your buttocks, abdomen and chest. Feel the tension draining away.
• Next, tense and relax your fingers. Work your way up your arms, tensing and relaxing your forearms, biceps, and shoulders.
• Finally, tense and release the muscles in your neck, jaw, face, and scalp. Let go of any remaining tension and rest in this state of complete relaxation for as long as you like. Focus on the experience of being completely comfortable and relaxed.

As you practice this technique, your body responds by decreasing your heart rate, slowing your breathing, and lowering your blood pressure. Many people with insomnia find that practicing progressive muscle relaxation at night can help them fall asleep.

Techniques like progressive muscle relaxation help you learn to use the power of your mind to bring wellness to your body. While it may feel awkward at first, in time you'll master the art of letting go.

Source | Unknown | October 2010

Healthy Living - Sept 2010

You may not be able to control your age or your genes, but you can make healthy lifestyle changes that have a big impact. Most of your own health and wellness is well within your control.

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Healthy Living: Healthy Eating

A balanced diet is a major component to healthy living. Consider your own eating habits. Are there any improvements you could make?

You need three well-balanced meals every day and 2 snacks — and yes, this includes breakfast. Food is your body's fuel, and your body can't run on empty.

Here are some strategies for healthy eating:

• Don't skip meals.

• Avoid trans and saturated fats.

• Avoid added sugar.

• Pick whole grains over processed foods.

• Build your diet around fruits, vegetables, proteins from low-fat dairy & lean meats.

• Eat cold-water fish for omega-3 fatty acids.

Healthy Living: Physical Activity

An active lifestyle may help lower the risk of certain illnesses, including heart disease, arthritis, diabetes, high blood pressure, colon cancer, bone loss, and the common cold. Physical activity can also help you manage your weight, improve your sleeping habits, reduce stress, and increase your energy levels.

How much physical activity is required to reap the benefits of fitness? The minimum recommendation is 30 minutes five times per week. The good news is that you don't have to do it all at once. Park your car at the end of the lot, take the stairs, or go for a walk after lunch. Integrate exercise into your day where and when you can.

Healthy Living: Stress Management 

There are a number of different ways to manage — and minimize — the stress in your life. You can do simple breathing techniques on your own or try something more structured, such as guided meditation or a yoga class.

Healthy living is a gift that you give yourself.

Source: Everyday Health

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Senior Health - What’s a Healthy Body Weight for Your Age?

Nutritional needs change as you get older, and you may find that you have to fight the battle of the bulge throughout your senior years.

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Shouldn’t one of the joys of aging be to finally forget about your weight and just relax? Unfortunately, even as a senior you have to think about weight management. In fact, it can become more difficult as you age because of changes in your body.

Why It’s a Challenge to Maintain Your Weight as You Age

It can be perplexing: You find it a little harder to fit into your regular pants, and an extra walk each day just isn’t taking care of those extra pounds. Even if you haven’t changed your diet habits, your body is changing. It’s much easier for seniors to gain weight and much tougher to lose it.

If you feel like you’re slowing down a little, you may be right, and your body is too — specifically, your metabolism. Metabolism is the process that your body performs to burn and use calories, and when it slows down, you don’t use as many calories as you once did. Any unused calories turn into pounds and unwanted weight gain.

This means that as you age, your calorie intake should be lowered to prevent weight gain. If you’re giving your body more than it needs, you’ll be putting on more weight.

Exercise may also be more difficult for you as an older adult, or maybe you’re just not getting as much activity into your day as you should. Health problems, arthritis, and soreness may seem like good excuses to skip exercise, but you’re doing yourself more harm than good by being sedentary. Exercise can help combat a number of health problems and keep unwanted weight away.

Your senior years can be a lonely time if you feel isolated from friends and family or have lost loved ones. This isolation can also cause you to eat too much or eat the wrong foods — all adding up to weight management problems.

WHAT’S YOUR HEALTHY WEIGHT?

Maintaining a healthy body weight can keep you in shape through your senior years and ward off a host of health problems like:

• Diabetes, heart disease, and other chronic diseases
• High blood pressure and high cholesterol levels
• Stroke
• Some cancers
• Loss of mental acuity

Ask your doctor about what your healthy body weight should be. One indicator of being overweight is your body mass index, or BMI. Keep in mind that BMI isn’t always the best indicator for everyone — another reason to talk to your doctor about the goal weight you should shoot for.

MAINTAINING A HEALTHY BODY WEIGHT

How do you achieve a healthy body weight, especially if your aging body is working against you? It’s a tough job, but you can absolutely maintain a healthy body weight as a senior.

First, figure out how many calories you need to eat in a day to get to and maintain your ideal weight. Women over age 50 who are inactive and get little to no exercise need about 1,600 calories each day. That number jumps to 2,000 to 2,200 for very active women, and it’s in the middle, at about 1,800 calories, for those whose activity levels are average.

Men over age 50 need about 2,000 calories each day if they’re not very active, and between 2,200 and 2,400 if they’re moderately active. Men who get a lot of physical activity each day need between 2,400 and 2,800 calories.

Start with these basic numbers in mind, then meet your needs with healthy foods — not just any old calories. To stay full and satisfied while losing weight, try these changes to your diet:

• Add foods rich in fibre, like fruits, vegetables, and whole grains.
• Limit salt and fat.
• Drink a lot of water.
• Choose lean meats like chicken, fish, or turkey without skin, instead of hamburger or steaks marbled with fat.
• Eat and drink lots of low-fat or fat-free dairy products.

Remember to add exercise into your weight management equation. Make a commitment to yourself to get active. It’s okay to start out slowly, and then gradually increase your activity level until you’re working out and burning calories on most days of the week. The more exercise you get, the better you’ll feel — and the easier it will be to maintain your weight.

Diana Rodriguez | May 2010

Ready, Set, Lose Weight! May 2010

Weight loss is a journey. Make sure you’re in the right frame of mind by mentally preparing yourself for the road ahead.

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Losing weight and keeping it off for good requires both physical and mental preparation. You need to determine a weight-loss plan that you are able to stick with for the long haul. It’s not easy, but there are steps you can take to stay motivated.

10 WAYS TO GET PSYCHED FOR WEIGHT LOSS

0. Commit. “The first step is making a commitment to yourself,” says Anne Wolf, RD, a registered dietician and researcher at the University of Virginia School of Medicine. “Make a commitment and then share that commitment with somebody else.” This will make you more accountable to your diet, exercise plan, and weight-loss goals.
0. Make a plan. “Think about you as a person, as a whole being, and come up with a plan that’s going to be best for you,” says Wolf. It should be a program that will help you lose weight, but also be easy to stick to. This goes for both diet and exercise.
0. Don’t wait for the “right time.” At one time or another, everyone has determined what they think is the perfect time to start a diet — after the holidays, after vacation, after tomorrow. “I think it’s important to recognize that there’s never a perfect time to start,” says Martin Binks, PhD, director of behavioural health research at the Duke Diet and Fitness Centre and assistant professor at the Duke University Medical Centre in Durham, N.C.
0. Get in the right mindset. Don’t fall into an “all-or-nothing” way of thinking, stresses Binks. You don’t have to give up all decadent foods or exercise strenuously every day of the week. It’s about small changes in your lifestyle that you can stick with and that will brings results overtime.
0. Be realistic. “Think about how your life is right now, and what you can realistically achieve in terms of an exercise and eating plan,” says Binks. That means considering all aspects of your life, including work and family responsibilities. “If you will be travelling for business over the next two months, you probably need to think of a plan to eat healthily in restaurants instead of a stringent plan you would always need to modify,” says Binks.
0. Make time for exercise. Fitness is a key component of losing and keeping off weight. It’s important to create an exercise plan that’s realistic according to your schedule. “Think about how much time you’re going to have for exercise. Anything that gets you moving in the right direction is a good start,” says Binks. Decide to make physical activity part of every day. All those extra steps add up to kgs lost, and it’s even easier when they’re steps that you don’t really consider exercise — like a walk during lunch hour or hiking in a park on the weekend.
0. Figure out what motivates you. Ask yourself questions to figure out what will help you meet your weight-loss goals, advises Wolf. For example, “Do you need a workout buddy? A reward at certain goals? How can you incorporate healthy foods that you enjoy? What types of activity don’t feel like work to you?” These answers will help you formulate a plan that you can stick with.
0. Don’t think diet, think life change. Preparing to lose weight isn’t about starting a diet, it’s about “starting to make healthy adjustments that you’re going to fit into your life,” says Binks. Being “on a diet” implies that it will end. To maintain a healthy weight, the diet and exercise changes you make in your life should be permanent.
0. Create a network for weight loss. “There’s a social network that begins to develop as you start to attend fitness classes,” says Wolf. Taking a yoga, aerobics, spinning, or kickboxing class gives you support. Make friends at the gym, or visit online community groups to find individuals with similar weight-loss goals. Not only will losing weight be more fun, but it will also be more effective.
0. Use outside resources. “If you have a difficult time with meals, there are companies that prepare your meals for you, if you have the money for them,” says Wolf. She also suggests considering what parks you have nearby — facilities that help you achieve your weight-loss goals.

It’s not about preparing for a diet, but changing your life so that you don’t need to diet. Eventually making healthy food choices and getting regular exercise will become a part of your day you don’t even have to think about!

Diana Rodriguez | May 2010

Decode your cravings! May 2010

The urge to scoff is a window into your nutritional needs and your personality!

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WHEN YOU CRAVE SALTY FOOD

If nothing but the saltiest chip will do, you may have a mineral deficiency. Studies have shown that women who eat low-calcium diets want salty foods. Animal studies have found that a lack of potassium, calcium and iron causes test subjects to devour table salt. Salt lovers have an ‘external focus of control’, meaning they believe that outside forces, not their own actions, determine their fate.

WHEN YOU CRAVE CHOCOLATE

Chocolate stimulates the release of serotonin. It’s basically an antidepressant in dessert form that your body instinctively seeks when your happy chemicals are bottoming out and you need a quick lift. Dark chocolate lovers are the life of the party, a social butterfly and right in the mix of the team project at work. Milk chocolate lovers are quiet, introspective. Your idea of a perfect afternoon is a solo run or sitting quietly with a good book.

WHEN YOU CRAVE SPICY FOOD

If you’re having trouble cooling down, your body may crave a fiery taste to make you perspire, which helps explain why Mexican food is popular even when temperatures are scorching. Some research also suggests that people become addicted to the rush of spicy food – spiked blood pressure, accelerated heart rate and rapid breathing. If you like spicy food you are a perfectionist. You love order, dislike wasting time and sweat the details!

WHEN YOU CRAVE LOLLIES

This is a lot like a chocolate craving – lusting after sweets could indicate that you’re looking to boost your mood or that you are low in energy. Sugar fiends tend to walk towards the wild side. They like to stand out and feel special.

WHEN YOU CRAVE SWEET AND SALTY

Your body needs glucose and sodium to function properly, so when the cells get sluggish and you get tired, you reach for the chocolate-covered pretzels. What does it say about you? You’re a loner, but a whiz too. You tend to be creative but private, to the point where sometimes you appear standoffish.

Oxygen Magazine | May 2010

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Why you can’t stop at one Tim Tam! - Apr 2010

The first one was so good, but where the heck did the empty packet come from? You’ll be happy (or dismayed) to learn that your willpower never stood a chance against those Tim Tams!

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Biscuits and other fat-laden eats stimulate your brain’s reward system and set off a neural pattern that makes you want to scoff more.

Here’s how it works. The first time you ever ate a Tim Tam your brain registered the enjoyment of the unique taste sensation by flooding you with the pleasure chemicals dopamine and serotonin. That’s the reward system and it’s essential to human survival. It’s the anticipation of those feel-good chemicals that prompts you to pick up ‘just one more’, even if you are not hungry.

Our brains get the message that fats and sugars are more rewarding than vegetables – and the more we eat them the more we reinforce our attraction.

And another reason you can’t stop at just one is that human beings have what food-industry insiders call a “bliss point”; a nirvana of the tastebuds triggered by particular amounts of sugars, salt and fat. It’s the right combination of these ingredients that makes food palatable and therefore rewarding.

The trouble is, these combinations make for a taste experience so intense that it kicks the brain’s reward system into overdrive so that you’ll do almost anything to prolong it or re-live it.

If you are plagued by cravings for fatty food, you’ll know how easy it is to give in. There’s so much food everywhere and we’re endlessly bombarded with enticing images and words like ‘decadent’, ‘luxurious’ and ‘heavenly’.

FOUR WAYS TO REHAB YOUR FOOD HABITS

1. Become aware. Spend a week writing down your eating cues.
2. Break the link. If work stress makes you crave something fatty, do something different like make a cup of tea.
3. Rewrite the script. Instead of thinking “that slab of cake looks really good”, remind yourself of your goal and think “if I don’t eat that now, I’ll feel better about myself tomorrow”.
4. Get support. It helps you stay on the straight and narrow when you don’t want to let someone down!

Women’s Health | April 2010

The Real Goods to get you Real Results! - Apr 2010

Tired of the same lame advice such as ‘take the stairs instead of the elevator?’

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LEAN PROTEIN WITH COMPLEX CARBOHYDRATES FOR ALL YOUR MEALS.

Think grilled fish with brown rice; egg whites and grain toast; chicken breast with steamed asparagus and sweet potato. A consistent approach will elevate your metabolism for continued fat loss and muscle growth all day long.

EAT HEALTHY FATS, SPARINGLY.

Choose avocado instead of mayo. Make sure you include plenty of omega-3 fatty acids, commonly found in oily fish like salmon.

FILL UP ON FIBRE.

Aim for 20 grams from high fibre foods like whole grain oats.

TRACK YOUR TRAINING TO KNOW WHERE YOU’RE AT AND PLAN YOUR PROGRESS.

Journaling has been shown to help you set realistic goals and meet them more quickly than training randomly.

CALCIUM HAS BEEN PROVEN TO REV UP YOUR FAT-BURNING POTENTIAL.

Get your fix from low-fat dairy and soy products. Also, calcium gives your bones both strength and rigidity, especially as you age.

INCORPORATE REST AND RECOVERY INTO YOUR TRAINING PLAN.

Muscles don’t grow in the gym – they grow in bed. Your muscles and nervous system need to recover fully, so make sure you leave at least 48 hours in-between workouts for the same body part.

SWAP WORKOUTS.

Get ideas from fellow gym-goers and incorporate their training moves to spice up your routine. Muscles adapt quickly to a routine. Changing up your workouts regularly is called muscle-confusion which is one of the ways toward faster, optimal results.

KEEP YOUR METABOLISM PEAKED.

Eat smaller clean meals every two to three hours to burn more fat.

BE COLOURFUL WITH YOUR FRUITS AND VEGETABLES.

Vary your palate and pack more vitamins onto your plate. The great the colour combination the better your intake of all-important antioxidants, which reduce cell damage.

 Oxygen Magazine | April 2010PAIR

Beth Taylor

Bio

Beth’s experience in the Fitness Industry began over 5 years ago when she commenced her employment at C2K; however her passion for health and fitness started at a very early age through her involvement in gymnastics and dance classes.

Beth has experience working in all areas of C2K and currently holds the position of C2K’s Reception Coordinator and Personal Trainer. In her role as C2K's Reception Coordinator Beth is involved in managing and training the Reception Team and assists in training the Fitness consultants with Customer Service skills.

The combination of Beth’s years of experience as a C2K Coordinator, her extensive Customer Service background and Fitness qualifications have created a passionate, professional and highly adaptive Personal Trainer.

Beth works well in excess of a typical full time week and therefore understands the obstacles many clients face in relation to fitting exercise into a hectic lifestyle and staying motivated. She has worked with a variety of clients whose goals range from general fitness, weight loss and toning to sports specific goals.

Beth is extremely passionate about encouraging more and more people to perceive health and fitness as an integral part of a well balanced life.

She is highly energetic and motivated and gains great satisfaction from assisting clients reach their health and fitness goals

Qualifications:

• Cetificate 3 and 4 in Fitness
• Diploma of Remedial Therapies
• Certificate 4 in Massage

Conact Beth:

Mobile: 0410 503 757

MyFitnessPal Member name

betti22

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  Beth Taylor - Senior Trainer

How Exercise Eases Anxiety - Mar 2010

Anxiety can be overwhelming and cause many physical and emotional side effects.

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Studies show that exercise can help manage anxiety.

When you can’t stop worrying, you can’t sleep and you may even feel sick to your stomach. While an anxiety disorder should be monitored and treated by a qualified professional, exercise can be part of an effective treatment plan to help manage your anxiety symptoms.

EXERCISE AND ANXIETY: WHAT THE RESEARCH SAYS

“Exercise won’t cure anxiety or depression, but the physical and psychological benefits can improve the symptoms,” explains Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky. “Research shows that at least 30 minutes of exercise three to five days a week can significantly make a difference.” Some studies have suggested that regular exercise can help alleviate anxiety as much as medications and the anxiety-relieving effects of exercise may last longer than those of drugs.

EXERCISE AND ANXIETY: WHO BENEFITS

While everyone can reap psychological benefits from exercise, research suggests that people who may see the biggest improvements in anxiety symptoms are those who:

• Exercise consistently for at least several weeks
• Are not already physically active
• Have severe anxiety
• Do aerobic exercise, such as jogging, swimming, or dancing

Exercise has also been shown to be effective in managing symptoms of depression, which frequently affects people with anxiety disorders.

EXERCISE AND ANXIETY: HOW EXERCISE HELPS

“Anxiety is usually linked to an increased heart rate,” notes Connolly. “Exercise can be very helpful with calming people’s heart rates.”

During exercise, your heart rate shoots up, but over time, as your fitness level improves, your heart begins to work more efficiently. As a result, your resting heart rate between exercise sessions eventually becomes slower. Improved heart and lung function due to regular aerobic activity are often associated with a greater sense of overall well-being, which can help offset feelings of anxiety.

Even short bursts of exercise (just 10 to 15 minutes at a time) can improve your fitness and your mood. Connolly recommends that her patients get a total of 30 minutes of exercise a day, which can be broken into 10-minute blocks if necessary, between six and seven days a week.

Exercise can even help prevent anxiety disorders from beginning in the first place. One study showed that regular exercisers were at a 25 percent reduced risk of depression and anxiety disorders over a five-year period. Not surprisingly, exercise has also been found to improve mental clarity and concentration, both of which may be negatively affected by anxiety. Chemicals released in the brain during exercise may help improve the ability to focus and deal with stressful situations, thereby lessening the risk of anxiety and depression.

EXERCISE AND ANXIETY: ANTI-ANXIETY WORKOUTS

Any exercise can help diminish anxiety, but Connolly says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:

• Swimming
• Biking
• Running
• Brisk walking
• Tennis
• Dancing

“Dancing is a great exercise, and it has a lot of other side benefits. And it’s great when you dance with other people,” notes Connolly, since socializing can also boost your mood.

Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.

While weight training and other strengthening exercises are important for your overall health, they don’t seem to offer as much anxiety relief as activities that get your heart rate going.

We all know that exercise is good for the body, and now research shows that it’s also good for the mind. In addition to managing your anxiety with a doctor’s help, exercise is a powerful tool you can use to enhance your physical and mental health.

Diana Rodriguez | Mar 2010

What’s Your Diet Personality? - Mar 2010

If your approach to dieting is standing between you and weight-loss success, there are steps you can take. Start with a critical assessment of what you think diet savvy is, and then tweak it.

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There are many things that can keep you from reaching your weight-loss goals, but the most surprising of all is you. Without realising it, your diet personality could be sabotaging your own efforts.

The way you approach dieting could very well set the stage for failure even before you begin. However, if you take an objective look at the way you’ve been approaching weight loss, you can turn your pattern around. That’s the first step toward meeting your goal.

DIET PERSONALITY: BAD ATTITUDE BUNCH

If you’ve tried diets before and failed, you need to understand what you may be doing wrong before you can hope to be successful. Here are some of the most common diet personality flaws. Learn what they are and how to overcome them.

• Ms. Quick Fix – “There’s the quick-fix mentality that you have to get there really quickly for it to be successful,” says Martin Binks, PhD, director of behavioural health research at the Duke Diet and Fitness Centre and assistant professor at the Duke University Medical Centre in Durham, N.C. “You might think you have to lose a lot of weight in a hurry, you have to do everything perfectly, you have to do everything structured,” which often leads to a diet derailment, says Dr. Binks.

Personality adjustment: “The ‘it’s a process mentality’ can be much more helpful for a lot of people,” says Binks.

• Mr. I Don’t Need to Exercise - “One of the things that really trips people up is the ‘I can do it with diet and not exercise’ mentality,” says Binks, adding that this is a pretty common diet type that just won’t be successful in the long run. “That is one of the biggest contributors to people’s short-term success and long-term failure with dieting. They don’t adopt a sense of being an active person.”

Personality adjustment - Binks suggests simply making moderate activity a part of your life. No ifs, ands, or buts. “It requires being active to make the diet work over the long term. It also helps moderate hunger and boredom, and helps people stick with it.”

• The Biggest Loser - “The flip side is the biggest loser mentality, people who start off the first day and exercise to the point of collapse,” says Binks, who explains that behaviour is just as damaging to a diet. These dieters over-restrict their calories and then over-exercise, and wind up experiencing burnout.

Personality adjustment: “You need good balance in exercise and good balance in nutrition,” Binks suggests.

• Miss Emotional Eater - This is the person who eats instead of dealing with her feelings. “We’re so afraid as a society to feel our feelings. But we need to feel them, rather than turn to all the things that we turn to,” says Anne Wolf, RD, registered dietician and researcher at the University of Virginia School of Medicine. When people avoid dealing with emotions, they turn to drugs, alcohol, smoking and food, says Wolf. Emotional eaters abuse food instead of other substances when they’re experiencing emotions they don’t know how to deal with.

Personality adjustment: It’s important for people to understand their feelings, and separate them from hunger, says Wolf. Once you can recognize sadness, anger, or happiness, what you thought was hunger becomes something else, and you won’t need to eat to appease the emotion any more.

• Sir I’m Just Hungry All the Time - Sometimes, people just love to eat, and they truly feel hungry all the time. “People will have different hunger levels. Physiologically, they will have different hormonal responses,” says Wolf. It’s hard to diet when you’re constantly hungry, so you need to learn the right way to eat.

Personality adjustment: “The person who always feels really hungry needs to fill up on foods that aren’t as caloric, that have more water in them. That means having a salad or clear broth before dinner, and eating a lot of fruits and vegetables, and other foods with a high fibre content and bulk to get full without too many calories,” says Wolf.

• Mr. I Don’t Have Time to Diet - Some people just feel like they don’t have the time to eat healthy food or exercise. And many people truly don’t, which is why they have to make time to do it.

Personality adjustment: “During my early professional career I was motivated to move up the ladder quickly and succeed,” says John of Fairfax, Va. “The long hours resulted in many late night drive-through stops on the way home.” The fast food, the booze, the lack of exercise all added up to a significant weight gain over time. John found the motivation (and time) to not just diet but make lifestyle changes. “Losing weight is simple, but not easy. I took in fewer calories than I burned. I did that by eating a low-calorie diet and exercising daily.”

Diet Personality: What’s Your Line?

Do any of these diet personalities sound familiar to you? If you recognize your pattern in any of them, take a step back, read about how to correct your approach, and then start fresh on your new diet lifestyle. Once you adopt a broader view of losing and keeping weight off, you’ll easily say goodbye to the old you.

Diana Rodriguez | Mar 2010

Can Alcohol Derail Your Diet? - Feb 2010

It doesn’t have to. Learn how a little moderation and a few simple tricks can allow you to enjoy alcohol without adding too many calories.

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Medically reviewed by Niya Jones, MD, MPH. A glass of wine with a weekend dinner or a beer at the family barbecue doesn’t spell disaster for your weight-loss plan unless you overdo it.

Reaching for another drink of alcohol on a regular basis can pile on the pounds, just as bingeing on cookies or chocolate might. According to the United States Department of Agriculture (USDA), nearly two-thirds of all adults drink some amount of alcohol. The percentage of calories from alcohol in the typical daily diet ranges between 3 percent and 6 percent for men and 1 percent to 4 percent for women. That may not sound like a lot, but when you are watching your weight, every calorie counts.

ALCOHOL AND WEIGHT GAIN: DO THE MATH

“Alcohol does add up in calories,” says Donna L. Weihofen, RD, MS, health nutritionist at the University of Wisconsin in Madison. “When I am trying to really watch my weight, I watch what I drink.”

Weihofen recalls giving up her signature drink, a Southern Comfort Old-Fashioned, for wine to cut calories, and then moving toward wine spritzers, a mix of wine and club soda, to cut the calories in half. Now she says she is often happy with a club soda and a twist of lime.

If you’re wondering how your favourite alcohol stacks up, check out the approximate numbers:

• Light beer, 355ml, 90 to 110 calories
• Regular beer, 355ml, 150 calories
• Red wine, 148ml, 120 to 150 calories
• Rum or whiskey, 44ml, 98 calories
• Gin, 44ml, 120 calories
• Vodka, 44ml, 98 calories

Stopping with just one drink keeps the calorie count down, but if you are drinking alcohol every night, you could easily put on at least a pound over the course of a month. It’s also important to remember that the total calories in your drink include any additions to the alcohol, the fruit juice, mix, or soda in your cocktail counts too!

ALCOHOL AND WEIGHT GAIN: HOW TO CUT BACK ON CALORIES

National dietary guidelines recommend women drink no more than one alcoholic drink a day and men no more than two. While some studies suggest that a glass of alcohol, such as red wine, may help your heart, recent data shows that the benefit may actually be reversed when you reach for a second glass, yet another reason to drink only in moderation.

One way to cut back on your alcohol intake may be to change the shape of the glasses you use. An interesting study of 198 college students and 86 bartenders demonstrated that, even when they had previously been shown the exact measure of a serving of alcohol, both groups tended to pour more into short, wide glasses than tall, thin glasses (even bartenders with more than six years of experience). So when you are planning to make yourself a special cocktail treat, you can maintain your diet by reaching for a tall, thin glass.

HERE ARE SOME ADDITIONAL TIPS FOR ENJOYING ALCOHOL WITHOUT THE WEIGHT GAIN:

• Drink water or another no-calorie drink between alcoholic beverages.
• Cut calories where you can. A wine spritzer instead of wine, light beer instead of regular.
• Save alcohol for special occasions.
• Budget the calories into your diet and limit your alcohol servings.
• Do your research before eating out. If you know the calorie count of that monster margarita at your favourite restaurant before you order, you might think twice.

Fat Melting Foods - Feb 2010

When it comes to your metabolism, the sum is greater than the parts. It’s the combinations of foods you eat, when you eat them and how often you eat them.

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Aside from exercise, cleaning eating is the greatest way to boost your metabolism. Another key to boosting metabolism is to consume foods that have a thermogenic effect and fill you up with less calories. Here are a few of our favourites.

GINGER

Ginger contains capsaicin and is thought to give your metabolism a little boost. Try cutting off a piece of ginger root, boiling it for a few minutes in water then drinking it like a tea. Ginger can also be added to smoothies or ice water with lemon.

HOT CHILLIES

Because they contain capsaicin, hot chillies are a thermogenic food, meaning they raise your body temperature and energy expenditure. Sprinkling some cayenne pepper onto a meal or dicing up jalapeños and adding them to foods in small amounts is beneficial. Spicy foods are also good for your immune system.

GREEN TEA

Green tea has a powerful combination of both catechins and caffeine, which appear to work together to enhance fat breakdown. Drinking green tea daily can raise metabolism by 3.5% over 24 hours. You’d need to drink three cups of strong green tea daily to get that effect.

OATMEAL

Eating breakfast is key and what you eat can make all the difference. Oatmeal is the perfect choice because it contains both complex carbohydrates and fibre. It takes longer to digest, providing a slow release of energy, versus overproducing insulin, which causes spikes in energy and encourages your body to store fat. Eating oatmeal pumps up your metabolism by keeping insulin steady.

STOCK-BASED SOUPS

A big part of keeping your metabolism revved is eating more frequently, without eating more calories. Stock-based soups have a high water content. It’s lower in calories and is filling. Hands down, this can help you eat 100 calories less per meal.

BROCCOLI

Vegetables help give you quick energy and the fibre they contain gives them staying power. Broccoli is high in water content and contains potassium, which helps to reduce blood pressure by counteracting the effects of sodium. Plus, as a healthy bonus, it’s full of folate and is thought to help boost immunity.

Oxygen Magazine | Judi Ketteler | Feb 2010

Excuse Busters - Feb 2010

Excuses may only be one-liners, but they can wreak havoc with your commitment to exercise and eating well. Here’s how to overcome some you may use yourself!

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EXCUSE # 1: I’M FAR TOO BUSY TO EXERCISE

Draw up a weekly timetable – you’ll quickly see where you have free time. Most TV programs run for 30 minutes – you could be exercising for that time. How many hours of TV do you really need to watch each week?

EXCUSE # 2: I DON’T HAVE TIME TO PREPARE HEALTHY MEALS

This one is really a cop out. You can have a healthy meal made from a handful of ingredients ready in 10 or 15 minutes, which takes less time than driving to a takeaway shop. There are many prepackaged salads or marinated fresh fish fillets that you can throw onto the barbecue. Alternatively, cook up big batches of healthy stews or soups and freeze portions for later in the week.

EXCUSE # 3: I’VE ALWAYS BEEN BIG, IT’S IN MY GENES

Whilst it’s true that you can’t change your genes, you can still make a remarkable difference to your body shape through healthy eating and exercise.

EXCUSE # 4: I’VE TRIED AND DIDN’T SEE RESULTS – WHY TRY AGAIN?

There’s always a point to trying again. Consult a trainer who will be able to help you establish and achieve your goals. Change the focus from what you can ‘see’ to thinking about the health benefits of exercise. Researchers know that people who lose weight for medical or health reasons have more success in the long term than those who are motivated purely by other factors like appearance.

EXCUSE # 5: I HATE EXERCISE!

Now come on – do you really hate all exercise? A good idea is to try something that involves fun. Try a class, join a Boot Camp. Set up some sessions with a trainer and learn how to vary your workouts or throw in some circuit style training.

EXCUSE # 6: I DON’T HAVE ANY WILLPOWER.

Relying on willpower is like driving with your foot on the brake! Eventually you’ll skid out of control! You need help with an eating plan that takes into account your lifestyle, your favourite foods and the eating habits that work for you. It’s about developing a realistic plan that does not rely on willpower.

EXCUSE # 7: I CAN’T LIVE WITHOUT CHOCOLATE AND CHIPS.

You don’t have to. It’s a matter of working out how to eat healthy most of the time and having your treats in moderation.

 Weight Watchers Magazine | Feb 2010

New Equipment

In March – April C2K will undergo a face lift with the replacement of it's existing cable and pulley weights located on the ground floor.

This will include a fresh new look, replacing the existing flooring with new carpet and tiles.

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Key Product Features - Life Fitness

• Pro2 Series is easy enough for any novice to use, yet powerful enough to stand up to the more experienced.
• Convenient, easy-to-use Pro2 seat adjustments firmly lock seat into place keeping your users in safe, stable training positions at all times.
• Simple-to-follow, instructional placards integrated into the design of each Pro2 Series machine illustrate proper use and muscles trained.
• Weight selector pin magnetically locks in place and is conveniently connected to the weight stack with a flexible, coated coil to prevent pin loss.

Quit Yo-Yo Dieting and Get Real Results

How many times have you started a diet in your life (probably a lot more than just once)? If you want to lose weight, you have to do it the right way. Skipping meals or following an extremely low-calorie diet is not in any way, shape, or form the answer for losing any amount of weight. Extreme calorie deprivation only sets you up for yo-yo dieting, or “weight cycling.” Your weight will continue to go up and down for the rest of your life.

The lack of understanding about the right way to lose weight can set people up for big-time failure. Even if you do have initial success on one of these extreme diets, the toll it takes on your body is not at all worth it. Extreme diets that promise big weight loss in a short amount of time cut out macronutrients like carbohydrates and fats which is horrible for your hormone balance and your metabolism.

Why are you in this pattern of fasting, then slipping up and bingeing, then fasting again?

' DO YOU WANT PERMANENT WEIGHT LOSS?

Maybe you desperately want to lose weight for a special occasion and figure that only a couple of weeks at 800 calories a day can give you the results you want. And maybe it does, but then what happens when you go back to a normal eating pattern? Simply put, you’re toast. While you weren’t taking in enough calories, your levels of T3, the thyroid hormone that boosts your metabolism, plummeted and slowed down your metabolism. Also, your response to insulin has taken a hit, so instead of glucose entering your cells, where it can be used for energy, your body lets it roam around in your blood, where it can cause trouble. Your sensitivity to leptin (which regulates appetite) is also reduced, so you’re never quite sure when to say, “Enough!” at the table. Plus, the hormone that tells your brain you’re starving, called ghrelin, shoots higher than ever. That is just the beginning of your problems. When you inevitably start gaining back weight, you start the cycle of yo-yo dieting all over again. It gets more and more frustrating every time you do it.

It’s time to end this vicious cycle, and the way to do that is not to “diet” but rather to make a lifestyle change. Shift your thinking from merely “cutting back” to simply eating proper portions of the right foods. Whole, nutritious foods will repair, nourish, and support every cell so that your body will work for you and not against you.

Be good to your body and it will be good to you!

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To Count Calories or Carbs

Question?

I’ve always had problems with my weight and have tried many diets. I’d like to know whether counting calories or carbs is better as far as losing weight and keeping it off.

Answer!

Well, the answer is that counting both is important — but counting calories is more important! To lose weight, you must eat fewer calories than you expend in any given day. You can actually reduce the amount of carbs you eat, but if you’re still taking in more calories than you’re expending, you’ll gain weight.

Usually, women on a diet should eat about 1,200 to 1,500 calories per day; men approximately 1,500 to 1,800 calories per day. This will allow for a weight loss of one to two kilos per week, which is considered a safe rate of loss. Staying within that calorie range, you might be able to decrease hunger pains too by reducing carbs and eating more protein, which can help you feel fuller longer as well as reduce cravings.

For more information please feel free to speak to any one of our personal trainers who can assist you.

Unknown | Jan 2010

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The Dos and Don’ts of Stretching!

Here are some general stretching guidelines:

STRETCHING DOS

Do stay hydrated. Keeping your body properly hydrated is important for any exercise, including stretching. Drink plenty of fluids before you exercise, as this will allow your muscles to perform at their best and will increase the benefits of stretching.

Do remember to breathe. While stretching, remember to breathe slowly and evenly. This facilitates oxygen delivery to your muscles.

Do stretch evenly. Hold each stretch for at least 30 seconds. Be sure to stretch all your muscle groups — if you stretch the front of the thighs (quadriceps), make sure you stretch the back of the thighs (hamstrings). Also, stretch your whole body not just your legs — stretch your arms, back, neck, stomach, chest, etc.

Do maintain good posture. Make sure your back is straight while stretching, or you risk injuring your back muscles.

STRETCHING IS KEY AFTER WORKOUTS

STRETCHING DON’TS

Don’t bounce! Use slow, even movements when stretching. Bouncing places too much stress on your muscles and joints and doesn’t help you stretch better.

Don’t overstretch. Be patient, and never force your body to go where it doesn’t want to. You will begin to see results if you keep at it.

Don’t overextend your joints. Hyper-extending (bending joints farther than they are meant to go) can cause injury and doesn’t help you in any way.

Finally, if it hurts, don’t do it. Always listen to your body. If you’re stretching correctly, you should feel tension on the muscles, and possibly some slight discomfort. If you have any sharp or serious pain during a stretch or exercise, STOP, because you may do harm to your body. Remember, pain is your body’s way of telling you that something isn’t right. If you do have an injury, ask your doctor about exercise and stretching and follow his or her advice.

Everyday health .com | Jan 2010

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Diana Walker

Bio

Diana has been a Fulltime Personal Trainer for the past 9 years.

She has experience in all areas of the gym including Group Exercise in which she instructs classes such as Cycle, Body Pump, Circuit, Boxing, Seniors, Fitball and Abs/Core Classes. She has managed a gym in the past, training and managing 15 Personal Trainers.

Diana has worldwide personal training experience having worked overseas in London, United Kingdom for two years and Whistler, Canada for a year.

Qualifications:

• Diploma in Sports & Remedial Massage
• Certificate 4 in Fitness
• Group Exercise Instructor
• Effective Strength Training Certificate
• Boxing Instructor Certificate

Conact Diana:

Mobile: 0415 522 665

MyFitnessPal Member Name

PrincessDiana

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  Diana Walker- Master Trainer

Kindergym

KINDERGYM is a movement program for children 5 years and under and their care-giver, designed to develop the whole child, socially, emotionally, cognitively and physically, in a safe, structured, multi-sensory environment. A typical Kindergym class will be 60 minutes in duration, commencing with 15 minutes of Free Play. The leader will bring the group together for warm-up, which consists of fun and fast moving and stretching activities. All of these are disguised in fun and games and often include movement to music.

Please contact C2K Gymnastics on 9846 1270 for more information.

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Teen Fitness Club

Have you been trying to get your teens more active?

Why not try C2K’s newest Teen Fitness program “Teen Fitness Club”!

Each session is 90 minutes which is made up of 60 minutes of fitness combining non-contact boxing style workouts, drills and gymnastics floor circuits. The last 30 minutes will be ‘’freestyle’ training to utilise the apparatus within the Castle Hill Gymnastics centre.

TEEN FITNESS CLUB HAS BEEN DESIGNED FOR ALL LEVELS AND ABILITIES!

All instructors have undergone the relevant Probity Check (Child Protection Act).

MONDAY AND WEDNESDAY EVENINGS

90 minutes (7.30pm to 9.00pm)

• 10 Visit Pass - $120.00*
• 1 x casual visit: $14.00

* Valid for 6 months

CONTACT RECEPTION TO SECURE YOUR SPOT!

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7 rules to stay trim over Christmas

If you ate just one mince pie every day in the lead-up to Christmas without compensating with extra exercise, you would be up to a kilo heavier by the end of December.

That makes it easy to see how holiday weight gain happens.

Here are some of the most common party-season habits that are conducive to weight gain. So act now to avoid the extra kilos that seem to appear mid-January!

1. Going to parties hungry. A common mistake is overindulging on high-fat pastries, chips and dips while waiting for the ‘real’ food to arrive. Have a filling snack 60 to 90 minutes before you go, such as an apple and low fat cheese or a handful of almonds.

2. Ditching the exercise. Make it a priority to maintain gym commitments, regular walks or take the kids to the beach or park. This will compensate for the extra food you’ll be eating.

3. Buying too much food. Cupboards stocked with excessive amounts of snack food, chocolates and lollies are a recipe for disaster. Enough said!

4. Snacking on poor-quality nibbles. Good quality cheese, seafood, nuts and chocolates bring more enjoyment. Cheap crackers, pastries and chips do not. Savour the experience of eating beautiful food occasionally rather than stuffing your face with high-fat snacks.

5. Eating everything on offer. Next time you are at a party, pay attention to the thin partygoers. Generally you will find them pickier when it comes to food choices.

6. Letting Christmas run into January. Get back on track with your usual diet and exercise by January 2, or before you know it February is here and the extra Christmas weight will be with you for the rest of the year.

7. Having an ‘all or nothing’ attitude to dieting. Don’t mentally write off the next four weeks in terms of your food intake. Think like a thin person and enjoy good quality treats in controlled amounts – then balance them with salads, seafood and fresh fruits.

Source: Suzie Burrell

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Eating Well Over Christmas

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At the risk of sounding like Scrooge, it is possible to eat in a healthy way even though you are celebrating Christmas. Here are some tips:

Give the canapés a wide berth – or take a plate of your own – even better!

You don’t have to go without finger food. Just wrap lightly steamed asparagus in slices of lean ham, add a sprinkle of sesame seeds, a splash of lemon and voila! Or wrap them in a slice of smoked salmon.

Salads – give the potato and pasta a miss!

Prepare a prawn or seafood piece salad. It’s easy – mixed greens with char-grilled tiger prawns, radish, snow peas or Spanish onion. Flavour with a mixture of lemon juice your choice of herb.

Mix Asian greens, chopped cherry tomatoes, Lebanese cucumber slices, bean sprouts, thinly sliced lean, char-grilled meat and mix with a low fat, spicy dressing.

Go exotic – spoil yourself with the freshest produce you can! Watermelon and pineapple are in season. Slice into finger-sized pieces, combine some Equal and ginger in a pan over low heat, cook for 2 minutes until thickened, cool, add mint and spoon over the fruit.

Eat the turkey, ham or chicken – just avoid the potato, stuffing, crackling and gravy!

Eat lots of turkey and chicken breast. Seafood like grilled salmon, snapper, or shellfish is also a fantastic choice. What about a mixed seafood platter? Just avoid the creamy dressings and load up your plate with those salads we just made. Drain the fat from any oven baked foods.

If it’s a barbecue, why not build skewers – alternating chicken or seafood with pieces of fruit or fresh vegetables? Tasmanian salmon – alternate portions with pieces of shallot, grill and cover with light soy sauce and a sprinkle of sesame seeds. Slice vegetables like eggplant and zucchini thinly and barbecue!

Finish with a flourish!

Instead of Christmas pudding or mince tarts, try a platter of mango, cherries, strawberries, blueberries and kiwi fruit dusted with a tiny bit of icing sugar. Use low fat ricotta or yoghurt as a substitute for cream.

Bend the rules slightly but don’t go completely off the rails! Choose one yummy treat and really relish it!

The Feel Good Effect of Exercise

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Have you ever noticed how good you feel after your workout - the buzz that it creates? Ever wondered why that is?

After a workout your body releases endorphins which are what gives you a natural “high‟ (sometimes referred to as “runners high‟).

Endorphins (a hormone like substance) is naturally produced and released through the body by the pituitary gland (a gland at the base of the skull) and then distributes it throughout the nervous system.

Exercise helps to trigger the release. During exercise the stress hormone cortisol is decreased and the production of endorphins is increased.

The higher the intensity of the workout, the greater the rush of endorphins. The body is in a higher state of physical stress and this is why some people can push through the pain barrier during physical exertion. That’s right – endorphins can actually numb the pain! Exercise also releases adrenaline, serotonin and dopamine, these chemicals all work together to make you feel good.

Even if hard training isn’t for you, physical exercise at a much lower intensity has many benefits, such as improvements in mental health and overall wellbeing. Exercise has also shown to be beneficial to those suffering mild depression.

There is no “one-size-fits-all‟ method of exercise or duration; it’s just a matter of doing something you enjoy and can do on a consistent basis. Every time you exercise you release those feel good hormones and the pay off will be a sharper, more alert mind at work (maybe leading to a promotion!), less stress, a positive attitude, more rational food choices and overall more energy throughout the day.

Source: Matthew Chaplin, Principal Trainer – Donna Aston Toorak

Get Cracking

Transform humble eggs in no time with these easy low-fat frittatas.

If you’re looking for a healthy meal or a snack, try these quick frittata recipes made from protein-packed eggs and a few basic ingredients. If you’re after a speedy meal, look no further than this vegetarian baked capsicum, rice and fetta frittata that can be made ahead and frozen. Or for a great lunchbox filler, whip up our low-fat and tasty carrot, zucchini and parsnip frittata fingers!

 

Roasted capsicum, rice & fetta frittata – Serves 8

1 large red capsicum, halved and deseeded

7 eggs, lightly whisked

1 cup cooked long-grain rice

1 large zucchini, coarsely grated

125g low fat fetta, crumbled

2 tablespoons of fresh parsley, chopped

2 tablespoons fresh basil, chopped

Mixed salad leaves

Preheat oven to 200 degrees C. Line a baking tray. Place the capsicum, skin-side up, on the lined tray. Bake for 25 minutes or until charred and blistered. Transfer to a sealable plastic bag. Set aside for 5 minutes then peel skin from capsicum and discard. Finely chop the flesh.

Reduce oven temperature to 180 degrees C. Line the base and sides of a 16 x 26cm slice pan with non-stick baking paper. Place the capsicum, egg, rice, zucchini, fetta, parsley and basil in a large bowl.

Season with salt and pepper, whisk until well combined and then pour into the lined pan. Bake for 20-25 minutes or until golden and just set. Set aside in the pan for 10 minutes to cool slightly then cut into squares. Serve with salad leaves.

December 2009

 

Ladies!  Get More From Your Workout

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1. Plan. Don’t just go for a workout. Instead, know exactly what your workout will consist of and follow the program. Before each training session, you need to know how much time you intend to spend on a cardio machine, what exercises you are going to perform, exact number of sets and repetitions and the amount of weight you plan to use.

2. Stay Hydrated. Bring a water bottle to the gym and save time standing in line at the water fountain. Having a bottle handy will also ensure that you hydrate your body as needed. Drinking plenty of water before, during and after you work out is extremely important because even slight dehydration by just two per cent will reduce your strength and endurance by up to 20 per cent.

3. Push for Strength. If you want to burn calories for hours after your workout and increase your metabolism for days to come, do some kind of weight training. Worried about looking like a bodybuilder with weight training? Unless your fulltime job is pumping iron, this is very unlikely to happen by accident. Bodybuilders train differently and plan to build muscle, and this is all they do. Lifting weights will help you build a slim and strong physique.

4. Timesaving Circuits. Pressed for time? Try circuit training – it is a great method to build strength, stamina and endurance, while burning body fat. Moving from one exercise to another with little rest in-between will save you a lot of time and will increase the intensity of your workout. You can design your own circuit using a strength exercise for the upper body, followed by one for the lower body, then one cardio move. Do each exercise for 30 to 60 seconds without rest. After 20 minutes you will be pushed to your limits!

5. Change your Routine. Having the same workout day in and day out can get monotonous and exhaustingly boring. When it becomes a routine, your body doesn’t respond to the exercises in the same way as when you just started out. This is because it becomes so accustomed to the same stimuli of exercises that your body fails to recognise a challenge. The only way you can make any progression is by challenging your body with new moves, different order of exercises, different intensity, weights, sets etc. Different moves recruit muscles in different ways. Varying your routine will stimulate your mind and muscles, promotion progression.

C2K Personal Trainers December 2009

The Time Excuse!

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Are you using this excuse?

Your team here at C2K is always talking to people who want a ‘better’ body. And we are regularly perplexed by how many reasons people have as to why they are out shape and why they probably won’t start exercising any time soon!

Usually this inactivity has little to do with them personally – it’s all about time, or rather the lack of it! The reason they are out of shape has nothing to do with their eating habits, procrastination or mere laziness.

When we wheel out crazy notions like time-management and forward planning, many people ‘just wish there were more hours in the day’. If there were, they would certainly be exercising more and be in great shape!

The reality is that those people who are already in shape do not have 25 hours a day; do have jobs, many have kids and they certainly have other responsibilities and commitments!

We all have busy lives but the truth is, if we really want to get in shape we will make time no matter how busy we are. When we get to the point where we can’t find the time to prioritise our health and fitness, then we probably need to re-assess our attitude, our priorities and our timetable.

Can’t find an hour a day? What about the time you spend collapsed in front of the television? Hate running? Ride a bike, swim, or join a class. Next excuse?

As little as 90 minutes of structured exercise a week is enough to create significant change. Put into perspective, 90 minutes of exercise per week equates to less than one per cent of our time. Then consider that the average person watches around 20 hours of television per week and we start to realise time is NOT the culprit! We are.

In 2010 let’s all stop procrastinating, justifying and rationalising. Let’s just get it done!

Marie Donald C2K Member Retention Co-ordinator

The Buddy System

Two Heads Are Better Than One

 

Why is training with a partner more productive? There are a number of reasons, but one of the key benefits is that it’s more fun!

These days, our lifestyles are becoming increasingly independent of group interaction and are socially fragmented; with most of us having a ‘cross that we bear’ called the need to exercise.

We are in fact social animals and we require the support of friendships to flourish and develop our true potential.

No matter how disciplined you are, or how much you enjoy your training, sharing it with a friend makes it more fun. Of course your own motivation still has to be there, but arranging to train with a friend or a group is particularly helpful when things like work or family pressures aren’t going your way, or when the whether is lousy and the couch is calling!

However there’s a lot more to training with somebody. You have a chance to learn from each other – different techniques and routines – exercise variations.

For partners who are fairly evenly matched in terms of fitness, there’s also the added spice of a little competition. Who hasn’t been inspired to punch harder or bench press 10kg more when working with a mate? “If they can do it, so can I!” Ask any experienced trainer and they will tell you that no matter how motivated you are, it’s those workouts performed with a buddy that turn out to be those you remember long after the aches and pains have gone away!

Resistance Training

One of the best reasons to partner train here is having someone to spot for you. Basically this involves having someone to stand over you while you perform reps. During the reps your partner will guide and encourage you. When you fatigue your partner aids in the final parts of the lift, resulting in you lifting more weight over greater reps.

Aerobic Training

There is no substitute for longer, steady-paced sessions for some serious calorie-burning. Having a training partner can make all the difference. It can seem like an eternity on your own, but with a friend by your side the time can pass effortlessly.

Speed Sessions

It can sometimes be hard to psyche yourself up to train to failure with weights, and it is the same when mentally preparing for a maximum-paced aerobic work out. However with a training partner the support and encouragement means you can get the hard stuff done together and warm down together!

Fitness Classes

Need help to arrive at the gym? Or maybe you are sitting there wondering why the heck you just can’t get motivated to get your workout done – because you’ve managed the treadmill/bike/cross trainer for the last 6 months with this sense of dread kicking in?

Girls and guys! You need change! Dive into one of the group fitness classes.

They key thing here is that doing the same thing time and time again can be draining, un-motivating and result in training plateaus. Recognize them before they become the precursor for a training lapse.

 

December 2009

Reading Labels

With so much information about food and nutrition sometimes it can be hard to identify what healthy eating really is.

Learn to read food labels

The parts of the label that provide the most useful information for making healthy food choices are the ingredient list and nutrition information panel.

Ingredient list

This provides basic information. Ingredients are listed in descending order by weight. If an ingredient is listed in the first three the product is likely to be high in that particular ingredient.

Nutritional information panel

This gives more detailed information. It usually has two columns: the recommended serving size and per 100g or 100ml. This serving size is determined by the manufacturer and may not match your own. Adjust the nutrition information given to suit the amount you usually eat.

Nutrition claims

Some you might see include:

 Low Fat (product must not contain more than 3g of fat per 100g or 1.5g of fat per 100ml of liquid food)

 Low Salt (must have less than 120mg of sodium per 100g)

 High Fibre (must have greater than 3g of fibre per serve)

Nutrition symbols

Some symbols you may see on packets are the Heart Foundation Tick and the GI (Glycaemic Index) symbol. Manufacturers must meet certain criteria to be able to use these symbols.

Some other things to be aware of

Cholesterol free: cholesterol only comes from animal foods and does not mean fat free. So olive oil can be 100% fat but contain no cholesterol.

Fat reduced: even though fat is reduced the product may still be very high in fat. E.g. cheese – 35% fat and reduced fat is 25% fat

No added sugar: this does not mean it is low in sugar – it could still raise blood glucose levels

Lite: check to see what it is light in. The ‘lite’ could simply mean light in colour

Label reading summary

 First – fat – good choices for meals are less than 10g per 100g

 Second – saturated fat – should be less than 20% of the total fat

 Third – fibre – where possible try to choose high fibre

 Fourth – salt – try to choose low sodium products whenever possible

 When comparing products use the 100g column for both

 Don’t forget to check whether the serving size is the same as what you will have

 If you have diabetes, don’t forget to consider the carbohydrate content

Extracted from article by Katie Stevens

Diabetes Australia NSW

You can’t beat a bad diet with exercise!

You CANNOT out-train a bad diet!

Contrary to popular belief, you cannot eat what you want and ‘get away with it’ as long as you exercise!

The reality is that we tend to over-estimate how many calories we actually burn and forget how easy it is to over-consume.

With the holiday season upon us, this message is a timely one. Your fat cells are unlikely to outrun your Christmas pudding!

While exercise is a necessary and effective way of keeping excess fat stores at bay, bouts of over-indulgence are difficult to counterbalance, regardless of how hard you workout. The key is in the balance.

Keep this in mind when you are seduced by nana’s mince pies, or lashings of thick, creamy gravy on your Christmas turkey.

I’m not saying that this annual treat should be avoided, but instead of throwing caution to the wind, have some restraint when it comes to portion sizes and excess alcohol consumption.

It will all taste just a fabulous if you eat a smaller serve … and you’ll still be able to bare your belly on the beach this summer.

 

Just so you don’t think I’m over-exaggerating, I’ve compiled a list (below) of some of our favourite Christmas indulgences to help put things into perspective…

Food and the walking to break even

1 av. slice Christmas Pudding - 2 hours

1 av. slice Christmas cake - 2 hours

1/4 cup gravy - 40 minutes

50g piece Pork Crackling - 1 hour

2 small mince pies - 1 hour, 15 minutes

5-6 squares chocolate - 40 minutes

1 Caramello Santa - 40 minutes

1 x 375ml beer - 30 minutes

1 standard glass wine - 20 minutes

1 Gin & Tonic - 20 minutes

375ml soft drink - 40 minutes

Copyright Donna Aston 2009

Women, Weight Gain and Aging: What’s Going On?

The 40s are very different from the 30s, and the 50s are very different from the 40s as far as your metabolism. Most people find achieving weight loss seems to get harder and harder. Remember when you were in your 20s? You could go out dining and drinking and still not gain weight!

With menopause you may find your waist expands a bit, your muscles lose their tone and you get new fat deposits. Researchers have yet to uncover the reason for these physical changes, but suspect that rapidly shifting hormones affect your body’s makeup.

While the factors that lead to weight gain as we age are the same for men and women (with the exception of menopause) national health data shows that men over age 65 are slightly more likely than women to be overweight.

Here are some of the contributing factors to your unwanted weight gain.

You’re burning less energy. As you get older you don’t need as many calories. Part of that is a little bit slower metabolism, and part is you’re not rushing around as much. Learning to adjust your diet to your body’s changing needs is a gradual process. Switch to smaller portions and sharing at restaurants.

You’re less active. Many people find they have less energy as they age and life is less demanding than it was in earlier years. Eating a diet which emphasises fruits, vegetables, whole grains and healthy fats will keep you full and give you energy to exercise.

How to Fight Back!

A study of weight gain prevention showed that women who maintained a healthy weight over a three-year period were more likely to:

• Carefully monitor food intake
• Avoid a loss of control of their diet (binging, for example)
• Not feel hungry

The strategies for combating weight gain as you age are the same you’ve used before:

Count your calories

• Eat a hunger-busting diet rich in fruit, vegetables, whole gains and healthy fats
• Be physically active at least 30 minutes a day, five days a week (more if possible)

Aging doesn’t mean you are destined for weight gain – just step up your diet and exercise routine to stay on track!

Everyday Health | Dec 2009

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Muscles Don’t Turn into Fat

Saying that your muscles can turn into fat is like saying that diamonds can turn into glass. Muscle and fat are two different types of tissue on your body! You simply cannot turn muscle into fat, or fat into muscle.

Perhaps you’re thinking to yourself. “then what about the big muscular guy in my gym who quit for a few months but became ridiculously overweight?”

Well, what happens is that when people decide to go off their weight training programs or take a break from the gym, they start losing a little bit of muscle due to the sudden inactivity (which is perfectly normal). This also tends to lower their metabolism. Not only that, but most people would also almost always neglect their diet as well when they take a break from the gym.

Bad eating habits, a lower metabolism and lower muscle mass all add up in the long run and will make it seem as if the person’s muscle is being turned into fat, while in reality, what is actually happening is that precious muscle is being lost and fat is being accumulated.

So, if you’re one of those who have taken a long break from weight training and you’re in pretty bad shape as described above, all the while believing that it’s only ‘normal’ for it to happen, well, the truth is that its your carelessness that has made you look this way.

For everyone else, the next time someone cautions you never to stop weight training because your muscles will turn into fat, you know now that it’s simply not true.

DM | DailyMuscle| Dec 2009

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Fat Loss Success and Muscle

As you age into your 40s and 50s they say you suffer from furniture disease, where your chest falls into your drawers. Jokes aside, the progressive loss of muscle mass and function with age, called sarcopenia, could be a major cause of creeping obesity.

Fitness Professionals are in the box seat to help stem the tide of fat gain and Dr Robert Wolfe from the University of Texas Medical Branch has done the numbers to show you why.

His figures show that in young males, muscle mass ranges from 35 to 50 kg. In contrast, an elderly woman may have less than 13 kg muscle. For these vastly different amounts of lean tissue, muscle protein synthesis ranges from about 230 - 900 g per day.

This means that young men are turning over almost 1 kg of muscle every day and this process costs a lot more energy than in an elderly women. Wolfe estimates the energy used for muscle protein synthesis to range from 120 cal/day in the elderly woman to 485 Cal/day in your young male.

The difference in muscle protein turnover, 365 cal/ day, would lead to a gain or loss of 47 g of body fat per day, or 1.4 kg of fat per month. That’s 15.6 kg expected fat gain per year for the elderly woman versus a young male, simply due to a difference in muscle mass.

Wolfe shows that even a 10 kg difference in muscle mass translates into a difference in energy expenditure of about 100 cal/day or 4.7 kg fat mass per year.

Wolfe’s data provide a compelling case for maintaining muscle mass as you get older and also for the fat loss or fat maintenance benefits of weight training.

Matt O’Neill | Smartshape | Nov 2009

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Knock your ordinary workout to the curb!

Knock your ordinary workout to the curb!

Boxing is one of the quickest ways to develop a lean, toned, strong body and a fantastic way to boost your regular cardio routine.

Weight loss, increased agility, coordination, lean muscle, greater fitness and more confidence are some of the benefits.

Boxing is all about technique not strength so once you’ve mastered some simple moves it becomes easier.

It’s a great alternative cardio workout for anyone with an injury that prevents them running and especially for anyone carrying excess weight.

A class will include a warm up, boxing, cardio work, strength moves and stretching. You’ll learn how to punch properly along with the correct boxing stance and foot position.

Here are some terms to become familiar with:

Jab With the same arm as your lead foot (left foot if you are right-handed), extend the arm and rotate the wrist so the palm faces the floor. Pull back quickly after impact. This punch is very light and quick.

Cross This is your power punch, as you can get your body weight behind it. As the back arm extends, rotate your hip and shoulder so that your weight comes onto the front foot. Pull back quickly after impact.

Uppercut This punch drives upwards. Keeping your elbows bent and forward of your rib cage, drop your fists into your knees and drive up, keeping your fists just forward of your jaw

Hooks With a slight rotation of your hip and shoulder, lift your elbow up and drive your fist into the pad.

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Client Feedback

6 Step Motivation Planner

The secret to being motivated to eat well and exercise regularly is not solely about willpower. Here’s a simple approach to building and keeping yourself motivated.

Step 1. Connect a threat

Linking a clear threat to your health, wellbeing or lifestyle that will result from you not taking action can provide a big stick for change.

Example: If I don’t watch my diet and choose wisely I will get diabetes when I’m older, and I don’t want that.

Step 2. Create a benefit

Next, establish a real benefit for making changes both in the immediate term and the long term. This gives you some juicy carrots for change.

Example: When I eat well I feel I have more energy and think more clearly. I know that eating well will keep me in good shape and that I will feel better about myself.

Step 3. Conceive a Plan

You need to work out the specifics of the changes that you will make in order to achieve your goals. Will you eat more fruit, drink more water, follow a diet plan, get a personal trainer …

Example: I have made a shopping list of the food I require for my meals this week. I will plan meals and snacks two days ahead so that I am never tempted to snack on the wrong type of food.

Step 4: Commit to targets

You may have a specific weight or fitness goal from your program, but these will only come if you meet your daily targets. You’ll need flexibility here, so although you may not always hit your target, you’ll stay committed to aiming for them.

Example: My minimum target is 2 pieces of fruit a day. I might eat more on some days but I must eat 2.

Step 5: Construct a picture

How will your work, home and physical environments be set up? You might need to leave notes on the fridge to remind yourself to pack a lunch, or use a calendar to mark off the days you eat well and the days you train.

Step 6: Counter the excuses

If you’ve done all of the previous steps, they’ll be working for you now. One last but vital step is to counter the range of excuses like lack of time, boredom, no time, no energy.

Matt O’Neill | Smartshape | Aug 2009

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Nutrient timing

When should I use it?

Nutrient timing involves consuming the right food in the correct amounts at particular times to optimise performance and body composition. Body builders have been disciples of nutrient timing for years. Here’s what the latest science has to share and real-world implementation advice.

First, choose your goals

If you just want to become more active and drop a few kilos you won’t need to become a nutrient timing stickler. Simply eating fewer calories every day and getting to the gym on time will deliver that reduced waist line you desire.

But if you want to build a better body and optimise muscle levels, the evidence is mounting that nutrient timing will give you the edge. What you eat before and after your exercise is just as important as your day-to-day diet, especially for building muscle size and strength.

Before Exercise

Carbohydrate combined with protein 30 minutes pre-exercise can result in peak levels of protein synthesis after training. Amino acids available from the outset of training and increased blood flow during exercise are thought to reduce acute muscle damage and enhance protein replenishment after training.

Adding protein pre-workout may even increase blood levels of growth hormone and testosterone, which are key anabolic hormones.

During Exercise

The traditional fuel source recommended during exercise has been a sports drink with 6-8% carbohydrate. Now, the addition of protein at around one quarter of the carbohydrate has been found to improve endurance and weight training performance.

After Exercise

Studies have revealed benefits with post-workout timing, ranging from immediate feeding and up to three hours later. A replenishment window of 30 minutes is often used to keep stimulating the rebuilding process.

The target mix is similar to that before exercise –

4:1 ratio carbohydrates to protein.

Keep in mind the ratios in this article relate to individuals who are exercising strenuously for either aerobic or strength training for over an hour at a time.

Matt O’Neill | Smartshape | Nov 2009

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Common Fitness Blunders - Part 1

Both beginners and experienced exercisers can be guilty of a few fitness blunders from time to time. Some may even become a regular part of your fitness routine, much like a bad habit. But, to get the best results from all your hard work, it’s important that you don’t find yourself creating a fitness routine filled with mistakes. This can set you up for injury, lack of results, boredom and plateaus. Analyze your fitness routine on a regular basis and ask yourself if you fall into any of these common blunders.

Blunder #1: Skipping the Warm Up, Cool Down, and Stretches

This is one of the most common bad habits of exercisers! You finally committed yourself to a fitness routine, and you don’t want to waste any time, so you jump right into your work out without warming up. After all, those low-intensity segments are meaningless and a waste of time, right?

NOT TRUE! Warming up, cooling down and stretching should be the foundation of your exercise program. They should be viewed as a transition into (and out of) exercise, allowing your body and mind to prepare for running, jumping, or strength training. Here is what you gain from proper warm-up, cool downs and stretching sessions:

• Your muscles and connective tissue loosen to prepare for the stress of exercise
• Oxygen and blood flow to your muscles and connective tissue increases, providing fuel for better muscular performance
• Tension in your body decreases
• Breathing patterns establish, helping relax the body during exercise
• Joints are lubricated to allow for better performance Muscle soreness is prevented and/or reduced during and after your workout
• Better body awareness
• Quicker reaction time
• Improved posture
• Improved coordination
• Quicker recovery
• Decreased muscle soreness

You’ve probably exercised without warming up properly, for example, and maybe nothing horrible happened. It may seem unnecessary, but consistently skipping it will limit your gains and put you at risk for injury. You could even be injured without even knowing it since you may not feel any pain right away.

Fix it Tip: Try to warm up with a low impact exercise for 5-10 minutes. A light sweat is a good indicator of your body temperature rising. Follow your workout with 5-10 minutes light exercise to cool down, and stretching, head to toe. Most of your flexibility benefits will come from your post-exercise stretch because your muscles will be so warm.

Blunder #2: Looking For Instant Gratification

We are a culture of instant gratification seekers! Expecting fast results from a new diet and fitness plan is very common. Unfortunately it is one of the worst mindsets a beginner can create. You know about all the great benefits of exercise, like increased energy, weight loss, and better health. You exercise for a week straight, wake up the following Monday completely wiped out, a couple pounds heavier (because the exercise made you so hungry), and you have a cold. What gives?

Exercise definitely provides many great benefits, but the results are often seen weeks or even months after you begin. When you are consistent:

• Your metabolism speeds up to allow for weight loss
• Your body will adjust to the stress of exercise and you’ll feel more rejuvenated
• Your immune system improves to help prevent sickness
• Your strength and endurance improves, making exercise (and daily tasks) easier
• Your mood and energy levels stabilize throughout the day
• You sleep better at night
• You look and feel better!

Fix it Tips: Don’t throw up your hands if you don’t see what you are looking for. Analyze what you are doing and try to make adjustments. It’s worth it.

Try to focus on other improvement besides weight loss--how you feel, how much you’ve learned, how you have more energy, etc.

Keep in mind that progress may be slow in the beginning. It probably took you many years to gain the weight you are trying to lose. You can’t expect to take it off in a fraction of the time. Plus, slow and steady weight loss (about 1-2 pounds per week) is healthier and you’re more likely to keep it off when it happens at this rate.

Get support and encouragement from a buddy, your friends and family, or on the message boards. Sometimes a kind word is all you need to stop you from giving up.

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Privacy Statement

Castle Hill RSL and C2K Fitness are subject to the provisions of the Privacy Act 1988. The personal information provided by you will be used primarily for the purpose for which that information is requested. You have a right to access and correct any of your personal information that the club holds about you.

The Club does not usually disclose your personal information to any other organisation or person unless there is a legal requirement to do so. The Club may disclose you information to third parties that provide services under contract to the Club. These contracts require the third party to keep your personal information confidential and secure.

Pink Ribbon Day 2009

One in every nine Australian women will be diagnosed with breast cancer by the age of 85. It could be a mother, sister, aunt, cousin, niece or friend. Whoever they are, one thing they have in common is that they will all need our help and support.

C2K raised over $600.00 to support this important cause.

Swim School

Welcome to Coulter Swimming

At Coulter Swimmming we endeavour to place all children into a group with children of corresponding ability. It is our intention for your child to have an enjoyable and educational experience.

Once you have made a booking, that time and class remains yours until it is necessary to change. These changes include:

• Your child is promoted to the next level
• You wish to change your lesson time or day
• You wish to cancel your child out of lessons
• You fail to attend lessons for two (2) consecutive weeks without notification.

All changes can be made at reception. Please feel free to talk with one of our pool deck supervisors, if you have any queries regarding our learn to swim and survive program or your child's progress.

Coulter Swimming Castle Hill is an associate member of Swim Australia and is registered with Austswim and Royal Life Saving Australia.

Mission Statement

At Coulter Swimming our teaching philosophy is "Safety and Survival in an enjoyable and stimulating environment". We are committed to producing children who swim, but more importantly children who enjoy being in the aquatic environment and want to return.

In May 1979, Jan Coulter moved to Castle Hill RSL after teaching for 10 yrs at West Pennant Hills Sun Valley. Jan established the Coulter Swim School, where she still works part time today, as Pool Deck Supervisor and Learn-to-Swim Co-ordinator. Stephen Coulter took over the management of the business in January 1991. In October 2003 we moved to our current location in the C2K Aquatic and Fitness Centre at Castle Hill RSL.

Our Commitment to You

We look forward to welcoming you in our Aquatic Centre and are committed to producing children who are not only safe in the water but enjoy it as well.

Calorie Counting

Why count calories?

It is the simplest way of monitoring your food intake!

To lose weight, you must burn more calories than you consume each day.

To gain weight you must consume more calories  than you burn each day.

The most important aspect of calorie counting is knowing your Personal Total Daily energy expenditure (TDEE). This is the level where your calories burned will equal the number of calories consumed.

Use the Harris- Benefit formula to work out your Basic Metabolic rate and times it by your activity level.

• Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
• Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)

Activity Factor

• Sedentary BMR x 1.2 (little or no exercise, desk job)
• Lightly active BMR x 1.375 (little exercise/sports 1-3 days/week)
• Mod. active BMR x 1.55 (moderate exercise/sports 3-5 days/week)
• Very active BMR x 1.725 (hard exercise/sports 6-7 days/week)
• Extremely active BMR x 1.9 (hard daily exercise/sports & physical job)

Now that you know your Daily Calorie needs you can adjust your calorie intake according to your goals.

0. To keep your weight at its current level, remain at the same level.
0. To lose weight create a calorie deficit by reducing your calories slightly and increasing your activity level.
0. To gain weight slightly increase your calorie intake and perform resistance training to ensure you increase lean muscle.

It’s all too easy! The only trick is you must concentrate on eating the right foods in regular intervals to reach your target!

Simon Bungate | C2K PT Co-ordinator | 30 Sept 2008

The War against Fat!

Fat is a source of energy, most people have 100,000kcals of fat stored in their body! Fat is essential in our diets for good health, it adds flavour and texture to food.

Most people exercise because they want to burn stored fat in their body. For many this can be a frustrating process! If you have excess stored fat, you may experience resistance to fat loss. It may take months to lose the weight. This is because of a hormone called LPL , its only job is to store fat. You can train LPL by eating excess calories causing it to be secreted constantly. It can take time for this hormone to be switched off. The secret is to remain consistent with your exercise & eating. Do not be despondent about the lack of results early on and understand it may take time for LPL to switch off.

Find activities you enjoy so that you stay on track and not give up. Take part in activities that keep you moving for longer periods of time so that the fat stores can be used more efficiently. Cardiovascular exercise like walking, cycling, running, team sports or group fitness classes keep the heart rate up & use stored fat as a source of fuel.

Sue Wells | C2K Master Personal Trainer

The Benefits of Weight Training for the over 55’s

• Resistance training builds muscleThe more muscle you have the stronger you are to do all your day to day activities without any problems.

- Weight training boosts fat loss

- Muscle is the engine in which body fat is burned for fuel, so if you don’t have much muscle you can’t loses much fat!

• Resistance training grows bone

-Studies in bone density show that over 55s that lift weights have a much higher bone density and bones are considerably stronger.

• Resistance training improves immunity

- Immune strength depends on availability of the amino acid glutamine and muscles supply the glutamine to your immune system in order for it to work

• Resistance training fights Diabetes

-It helps improve glucose tolerance in patients with type 2 diabetes

• Resistance training improves the effects of arthritis

- Weight training can significantly assist people with arthritis; it generally reduces joint pain and increases your strength to avoid fatigue

• Resistance training helps your heart

- Resistance training improves coronary artery blood flow and increases heart strength.

See a C2K Fitness Consultant to work out a resistance routine to gain you maximum benefits.

Simon Bungate | C2K Personal Training Co-ordinator | 10 Oct 2008

Why do I get sore shins when I walk?

Shin soreness can often be the result of over using the calves and landing the foot too far back on the heel with each step.

1. Stretch the calves before and after you walk with a straight leg and a bent leg

2. As you walk :

• Relax the foot

• Use your butt muscles to bring your leg underneath you with each step

• Keep your hips, knees and feet in line with each other

• Keep your arms moving forward and back, not across your body

• Think tall

• Look straight ahead

3. Strengthen the calves with calf raises.

• Stand with your heels off a step.

• Rise up on your toes fast and lower slowly.

• When that becomes too easy, do it on alternate legs.

4. Have good supportive footwear.

• Shoes should not be measured by how long you have had them but by how much you have worn them.

5. See a Personal Trainer

• They should be able to check your technique and advise on how to improve it.

Sue Wells | C2K Master Personal Trainer | 03 Mar 2009

Kids & Exercise

The technological age has lead to a dramatic reduction in activity among our children. The many benefits of exercise are well publicised, parents must ensure a balanced lifestyle is maintained. Some of these benefits our kids are missing out on include:

• Social development- Involving kids in sport introduces them to many social opportunities where they can make new friends
• Healthy heart- Your heart is a muscle, like any muscle the more you use it, the stronger it becomes. Physical activity strengthens the heart preventing future health risks.
• Exercise makes you happy- When you exercise your body releases chemicals called ‘endorphins’ which promote good moods. This can improve the mental health of your child.
• Strength/flexibility- being physically fit can help your child get the most out of every day as well as increase their confidence.
• Cognitive development- Physical activity is important for enhancing aspects of children’s mental functioning that are central to cognitive development.

There is such a variety of different avenues for kids to become involved in exercise. Whether they enjoy team sports, individual sports or exercise of a non-competitive nature, there is something for everyone to enjoy.

Samantha Buzzeli | C2K Senior Trainer - Junior Boot Camp Co-ordinator | 20 May 2009

Are you overtraining?

Overtraining : When too much of a good thing becomes a problem

If you are training hard and not giving yourself time for recovery with rest days then you could be overtraining.

Here are some signs and symptoms:

1. A higher resting pulse rate than normal
2. Fatigue when you would not normally be tired
3. Injuries like sore shins, inflamed joints, back or shoulder pain.
4. Not getting a result or even getting worse with training

The onset of these symptoms can happen even after one repetition if the action is too great a load for the muscle to perform.

Avoid overtraining by:

1. Having good technique in cardio or resistance training.
2. Allow time for recovery. Muscles get greater adaptation in size and strength in rest after exercise, not the activity itself. The higher the load or intensity the more time for recovery is needed. Some recovery times can be a week or more!
3. Increase loads and intensities slowly. A 10% increase is the usual rule for this. If you normally do 20 push ups and you want to do more just add 2 more a time.

Trent Marsh | C2K Fitness Co-ordinator - C2K Master Personal Trainer | 25 Feb 2009

Exercise yourself into a better mood!

Life does not always go to plan, sometimes we can dig ourselves into a stress & depression fuelled rut. Endorphins, (hormones that increase your sense of well being), are released when we exercise & are your ticket to happiness & a more positive outlook!

Here are some suggestions to help increase endorphin levels:

• Go for a walk. Find hills and walk up with vigorous arm action.
• Try endurance based cardio sessions concentrating on the upper body like rowing, boxing or cross trainer. Try interval training – vary High & Low intensities.
• Exercise with a friend or try PT to remain committed to increasing your endorphin levels.

Additional Tips:

• Plan something to do that you can look forward to like a weekend away, dinner out, movies, time on the beach.
• Talk with friends, work colleagues, family or partner about your issues.
• Challenge your beliefs about your circumstances. Could the situation be viewed differently? Be positive!
• Spend some time in the great outdoors!

By improving sleep patterns, appetite and mood control, endorphins can help you to deal with your situation and you will not only start to feel better, you could look better as well!

Sue Wells | Master Personal Trainer | 5 Jun 2009

When should we Stretch?

We often see people stretching before they start their exercise session. Is this the right time to stretch?

Yes and no.

• Static stretching is where the muscle is held in a lengthened position for an extended period of time and turns the muscle “off”. This means it will not be ready to perform a movement at its best if stretched.

• Static stretching before a weight training session or a run would not be helpful if the person wants to perform at their best.

• Dynamic stretching where the muscle is lengthened then relaxed in short bursts, such as leg swings forward and back before a run, is helpful to get the muscle ready for the action it is about to do. Care must be taken not to get too enthusiastic about the height of the swing at the start to avoid injury.

• If the muscle is very tight, such as a calf muscle causing pain under the foot, then static stretching could be the right thing to do pre-exercise.

• As a general rule, static stretching is best done after the activity when the muscles are warm and elastic.

• Stretches should be held for 10-15 secs but if the muscle is very tight, hold the stretch for 30secs or more to increase the length of the muscle.

Sue Wells | C2K Master Personal Trainer | 22 Sep 2009

Reduce Back Pain

Back pain can result from weaknesses in your ‘Core’ muscles What are your ‘Core’ Muscles, how do you activate them and how can you reduce the risks of back injury?

Your core is a reference to the deep muscles in your abdomen, back and pelvic region. Your ‘core’ supports you’re back reducing the chance of injury & improve co-ordination during movement and promote better posture.

To activate these areas properly there are a few things you can try;

1. Transverse Abdominus - runs horizontally around the abdomen.

Standing tall shoulders back place your hands on your stomach and break out into a laugh or cough, you should feel a deep layer of the abdomen activate.

2. Lumbar Multifidus – muscles lie deep within the body and run up either side of the spine.

Visualize a thin rope of muscle on each side of the spine hugging it and feel the support in the lower back.

3. Pelvic Floor Muscles - These muscles lie at the perineum in males and in the cervix in females.

This feeling is similar to that experienced when you hold on while needing to go to the toilet. Try and only contract this area lightly as too strong a contraction will engage the rectus abdominus making it harder to control the other core muscles.

4. Internal Obliques - run parallel to the transverse abdominus but are the next layer of muscle up. They wrap around the hips and waist and form a corset of strength.

Imagine pulling some threads which you visualise coming out of the sides of your waist you will be feeling the internal obliques contracting.

Try contracting and holding these for as long as you can in a neutral standing or seating position (aim for 1 minute).

These exercises will strengthen your ‘Core’ adding vital support & rigidity to the mid section.

Sue Wells | C2K Master Personal Trainer | 6 Apr 2009

Speed Recovery after playing Sport

The 3 main points to remember when recovering from a sports event are;

Refuelling

• Straight after your sporting match should consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing, as this is when rates of glycogen synthesis are greatest.
• Some options include Carbohydrate-rich recovery snacks, sports drink, fruit, slices toast/bread with jam or honey or banana topping, juice or soft drink, cereal bars.

Rehydration

• Water is a great way to replace the fluids lost in your match but will not guarantee complete re-hydration. What you also need to do is replace the of electrolytes you lose in sweat, especially sodium. The addition of sodium after the game either in the drink or the food consumed with the fluid, will reduce urine losses and thereby enhance rehydration and recovery.

Muscle Repair and Building

• Early intake of essential amino acids after exercise (within the first hour) and good quality protein foods will help promote the increase in protein rebuilding and therefore recovery.
• Some options include; liquid meal supplement, sports bars (check labels for carbohydrate and protein content), a bread roll with cheese/meat filling + large banana.

Simon Bungate | C2K PT Coordinator | 4 Oct 2009

C2K Mythbusters - Women & Weights

Myth #1

Women shouldn’t lift weights...

This is one of the worst ‘fitness myths’ floating around the old rumour mill. The fact is women NEED to do weights more than men. It will build bone density, increase metabolism and aid fat-burning.

The fear is that doing weights women will gain muscle bulk, and yet most women want a toned body. How do you tone your muscles if you don’t work them?

Resistance work (lifting weights) is broken down into:

* Reps (how many times the exercise is performed)

* sets (how many times we do that amount of reps) and

*resistance (weight)

How we utilise these 3 factors that controls the results we get from our resistance routine.

By maintaining a low resistance, high amount of repetitions and moderate number of sets muscle tone will be built without gaining ‘bulk’.

See a Personal Trainer for more information on toning and the benefits of resistance training.

Cheyne Rees | C2K Senior Personal Trainer | 16 Mar 2009

Rest your way to good Health

21/8/09

Sleep is a major component of fitness & good health:

• When starting an exercise program sleep must be a part of the plan
• When we don't get enough sleep we are more vulnerable to illness, accidents, irritability, conflict, and depression.
• Without enough sleep we have less energy ,exercise sessions are of a lesser quality and we take easier less nutritional options for our meals.
• Without adequate sleep there is not enough rest for muscle cell growth and repair.

How Much Sleep Do I Need?

The truth of the matter is that everyone is different. There is no absolute formula that you can use to determine how much sleep you need. Some people do very well if they have six hours, while others need at least nine or ten.

STEPS TO A BETTER SLEEP

• Plan your evening so you get to bed on time.
• Spend the money on a suitable bed.
• Read or listen to relaxing music before bedtime.
• Avoid caffeine & sugar prior to bedtime.

Simon Bungate | C2K Personal Training Co-ordinator | 21 Aug 2009

How soon can I exercise after having my baby?

If you have been active during your pregnancy, you still need to avoid strenuous activity for 6 weeks after the baby is born.

Here is why:

• Your abdominals are weakened by the stretch they have been in for the last 4-6 months.
• The abdominal stretch also causes their separation down the middle. Strenuously exercising will limit their returning to pre-pregnancy position possibly permanently weakening the abdominal wall.
• Doing heavy resistance workouts can lead to injury as the ligaments are looser from the hormonal levels supporting breast feeding.

What can I do?

• Walking at a moderate pace is always a good exercise post pregnancy.
• Abdominal strength exercises like
  • Lie on your back, bend your knees. Put fingers under your lower back. Lift your knees. Take one foot at a time to the floor and back up without changing your low back position by pulling your pelvic floor up a little.
  • Lie on your back, bend your knees and alternately take one knee out to the side and back to start without moving the hips by lifting the pelvic floor and keeping the low back still.

A Personal Trainer is a good place to start to ensure your technique & intensity levels are appropriate.

Sue Wells | C2K Master Personal Trainer | 2 Jul 2009

Don’t Sabotage your training!

Are you unconsciously sabotaging all that hard work you have done in the gym? It may come as a shock to most of us, that even the slightest blow out in your eating plan can have a huge impact on your results.

Below is a list of poor food choices & the time it will take to burn those very calories off:

EXERCISE DURATION REQUIRED TO BURN THESE FOODS:

1. Cheese Burger & Fries = 81 Mins Jogging
2. Muffin = 23 Mins Swimming
3. Beer (1 Glass) = 31 Mins Walking
4. Wine (1 Glass) = 11 Mins Jogging
5. Garlic Bread = 14 Mins Aerobics
6. Chicken Nuggets (6) = 45 Mins Dancing

Surprised? So next time you reach for the cheeseburger, you need to consider all the time you have spent slogging it out in the gym & decide if you are willing to undo it all!

Simon Bungate | C2K Personal Training Co-ordinator

Metabolism - Burn Body Fat

 How do you think the body burns fat? Rapid weight loss might seem desirable but if done very quickly, the body will lose not just fat but muscle and water.

• Muscle is active, living tissue. It requires energy to keep the body moving, maintain strength and grow. When we lose muscle, the rate at which we burn energy will slow down. We could get fatter eating the same amount of food after rapid weight loss.
• With resistance (weight) training we can keep lean muscle mass, keep the rate of fat burning (metabolism) up, improve movement patterns and help prevent injury.
• It is possible to lose body fat, be in smaller clothing and not lose a kilogram. This is because muscle will take up less room than the same weight in fat.
• Aerobic exercise ( like running, walking, cycling), is the top fat burner but without resistance training, muscle loss will lead to a drop in metabolic rate and a slowing of fat burning for the same effort over time.

So, add resistance training to your workouts 2-3 time per week to keep the fat loss happening.

Simon Bungate | C2K Master Personal Trainer | 10 Sep 2009

Persistence = Results

I can’t stick to an exercise program! Sound familiar, Do you start with the best of intentions only to find work, family, time seem to get in the way?

Tips to stay on Track!

• Make an appointment with yourself to exercise at regular times in the week. Put this in your diary so you give yourself permission to exercise. DON’T BREAK IT! 30 mins 2-3 times per week is all you need!
• Know what you are trying to achieve. (Do you want to increase muscle or lose body fat, how much? How will you measure progress?
• Set small goals to help you reach that ultimate goal.
• Become informed about the type of training you need to be doing to achieve your goals.
• Train with a friend or a group who will miss you if you aren’t there and keep you accountable.
• Make an appointment with a nationally registered personal trainer who can help you to design an action plan to ensure you achieve your goals.

Alicia Channells | C2K Master Personal Trainer | 6 Apr 2009

Class Guide

A high-energy, calorie-consuming athletic workout that will push you past the limit with strong, simple moves and pumping music. This is the most intense workout you'll find in the world of fitness - a session guaranteed to take no prisoners.

A class that reinforces flexibility and strength, combining the best of Yoga, Tai Chi and Pilates. Truly a fitness class for the 21st Century, BODYBALANCE brings mind and body into perfect harmony. Try this revolutionary, holistic approach to fitness.

 

BODYCOMBAT combines moves and stances developed from a range of self-defence disciplines such as karate, boxing, Tai Chi, and kickboxing. It is a fiercely energetic experience taught in a safe and simplistic manner. Designed to fight fat and kick calories, it is a great cardiovascular workout that's all out fun.

Some of the world's top dance choreographers update BODYJAM every three months to guarantee a funky blend of cardiovascular fitness and urban culture. A great way to get the maximum fun out of your workout, as you move into shape to the sounds of modern dance music.

A rapid fat-burning class that uses barbells to give you the fastest way to tone and condition muscles! After an exhaustive study, BODYPUMP was verified by The University of Auckland as providing the fastest body fat loss of any fitness class.

BODYSTEP is the ultimate way to give your body a high energy cardio blast and tone the hips and thighs. With over 2,000 steps per session you'll see results in record time. Get in step with one of the best fitness classes the world has to offer.

Les Mills BODYVIVE - lets you get in shape at your own pace with a low-impact, group fitness workout that leaves you fizzing with energy. Using the VIVE balls, VIVE tubes and optional hand-weights, you choose the intensity that energises your future.

Take the ultimate ride! RPM incorporates cycling, choreography and motivational coaching techniques to give you a completely safe, aerobic, adrenaline ride. Get in the zone and find out why RPM is totally addictive.

Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if you’re dance challenged.Set to a soundtrack of chart-topping popular hits, dance music that is heard in the hottest nightclubs around the world, familiar classics remixed and modernized Latin beats, SH’BAM™ is the ultimate fun and sociable way to exercise.

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class!

Abs, Butt & Thigh classes are designed to strengthen & tone these problem areas. Classes conclude with a 10-15 min stretch.

Great for all levels of fitness & those with injuries or limitations. Combines segments of cardio training with muscle conditioning for an effective all over workout.

Similar to AquaFIT - POWER classes have longer cardio segments & include swim & resistance training for a more challenging workout. Intermediate to advanced

A great combination of punching & kicking drills combined with Cardio exercises. Great for increasing strength, agility & co-ordination. A great class to do with a friend!

A Simple Effective workout for all fitness levels. This highly popular class involved moving through a series of static stations designed to improve, cardio, strength, flexibility & incorporate boxing & ab exercise. A challenging but fun class with loads of variety.

The ultimate workout! The combination of these two explosive classes provides participants with a high level of cardio training, incorporating both upper & lower body muscle groups. BE CHALLENGED!

A great start-up low impact class with easy flowing & simple moves - suitable for young & old.

A beginners step class -very basic, easy to follow routines. Assists with learning correct stepping techniques & the basic moves required for Free Step or BODYstep classes.

A great balanced workout: 25 mins CARDIO, 20 mins MUSCLE CONDITIONING, 15 mins STRETCH. Suitable for all fitness levels.

A dynamic & varied 45 min workout combining AEROBIC moves, MUSCLE CONDITIONING & STRETCHING.

A form of yoga designed to alleviate conditions such as osteoporosis, menopause & diabetes.

A perfect Low Impact workout for ALL fitness levels with the intensity controlled by you! Designed to shape, tone & strengthen the legs, butt & burn mega calories!

Seniors Classes - A simple, effective low impact workout designed to improve everyday function & fitness, using light resistance, chair exercises & your own body weight. Our highly qualified Instructors will guide you through exercises to increase bone density, strength, posture & balance at your own pace. No floor work involved. Suitable for those with hip/knee replacements, cardiac rehab & arthritis patients.

LIVE LONG STAY STRONG Intermediate -Suitable for those who have mastered the beginner LLSS class.

A good solid cardio workout for all fitness levels - no running or jumping.

Classes assist with the relief of anxiety & tension & promote a feeling of well being. Classes also attempt to promote clarity of mind & a higher level of brain function.

A low impact class with uncomplicated routines utilising light hand held weights (optional) for additional upper body toning. great for the beginner to intermediate participant.

A class suitable for all fitness levels. Classes include a series of exercises focussing on the abs, lower back & buttocks. Pilates increases muscle strength, flexibility & co-ordination & promote relaxation through the neck, shoulders & upper back.

A class designed to teach you the correct technique & moves for exercises performed in a PUMP class. This is a must for first time PUMP class participants, you will learn how to safely perform exercises to ensure you achieve the best result possible.

A fabulous combination of BodySTEP & BodyPUMP all in one class. Designed to train major muscle groups, an awesome cardio conditioning workout for all fitness levels with great music! NOTE: This is sometimes replaced with ATTACK N PUMP.

A combination of stretching, toning & flexibility exercises, concluding with a meditation segment. A relaxing class suitable for all.

Qigong - This is a well known for of martial arts which incorporates gentle, relaxed & rhythmic movements - suitable for all ages & fitness levels

Body, mind awareness plus improved breathing techniques & stress management. Great for improving flexibility - class is suitable for all.

Yoga at a more advanced & challenging level.

 

Advanced Running – Sue Wells

Here is where the going can get tough if you do not include resistance training in your training program.

As you increase either distance or speed:

1. Strength training improves running performance as it helps to maintain lean muscle mass
2. The following resistance exercises are useful for runners:
   1. single leg calf raises with an “up fast” / “down slow” action
   2. single leg squat jumps , no rest between repetitions
   3. bench knee drive jumps
   4. side lying hip lifts with top knee pull
3. The way you run should also be assessed as poor action can lead to injury
4. Improving efficiency of running enables you to go further for longer, so keep the following tips in mind:
   1. lift the knee deliberately but allow it to just drop
   2. land with flat foot close under the torso
   3. use the rebound energy from the landing to push to push you forward
   4. move the arms in a forward/ back motion parallel to each other

If you are unsure about any of this information, call a personal trainer who can help you.

Sue Wells | C2K Master Personal Trainer | 1 Jun 2009

Michael Davies

Bio

Mick made the change over from the liquor industry to the fitness industry and it was the best decision he has ever made. He was a member of c2k in the past and enlisted in our morning Boot Camp program just for something different. He loved it that much that he participated in 15 consecutive monthly bootcamp programs and decided to study Personal Training at the Australian Institute of Fitness..

Mick has progressed quickly through c2k's in-house training program and now holds the position on Senior Trainer and does about 30 sessions per week. Busy man!

He loves his job and the people he gets to meet on a daily basis. Mick trains a wide variety of clients with a wide variety of goals. His own personal goal is to make sure his client's reach their goals.

Mick loves high intensity training and is the perfect trainer for those looking to improve their fitness and to push them to their physical limits! He is a Boot Camp instructor here at c2k and thrives on that type of training.

He also specialises in weight loss and has seen some great results from those looking to lose weight and to get fit and healthy in the process.

Mick has always loved sport and been involved with sport from an early age. He has played soccer at the same club for the last 21 years, winning a few grand finals and been the State Champions back in 2000. He played competition and tournament tennis growing up and used to coach for a few years. Sport has always been a favourite hobby and he has also played touch footy, oztag, indoor soccer, and basketball. Mick was a pretty keen sprinter back in high school and does a bit of sprint training work with players at his soccer club.

Qualifications:

• Certificate III in Fitness
• Certificate IV in Fitness
• Master Trainer Certificate
• Certified Boot Camp Instructor
• Senior First Aid Certificate
• Sports Dieticians Nutrition Certificate
• Boxing Trainer Certificate
• Boxing Instructor Certificate
• Certified Children’s Trainer
• Certified Older Adults Trainer

Conact Mick:

Mobile: 0403 499 478

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  Michael Davies - Master Trainer

Bio:

Mick made the change over from the liquor industry to the fitness industry and it was the best decision he has ever made. He was a member of c2k in the past and enlisted in our morning Boot Camp program just for something different. He loved it that much that he participated in 15 consecutive monthly bootcamp programs and decided to study Personal Training at the Australian Institute of Fitness..

Mick has progressed quickly through c2k's in-house training program and now holds the position on Senior Trainer and does about 30 sessions per week. Busy man!

He loves his job and the people he gets to meet on a daily basis. Mick trains a wide variety of clients with a wide variety of goals. His own personal goal is to make sure his client's reach their goals.

Mick loves high intensity training and is the perfect trainer for those looking to improve their fitness and to push them to their physical limits! He is a Boot Camp instructor here at c2k and thrives on that type of training.

He also specialises in weight loss and has seen some great results from those looking to lose weight and to get fit and healthy in the process.

Mick has always loved sport and been involved with sport from an early age. He has played soccer at the same club for the last 21 years, winning a few grand finals and been the State Champions back in 2000. He played competition and tournament tennis growing up and used to coach for a few years. Sport has always been a favourite hobby and he has also played touch footy, oztag, indoor soccer, and basketball. Mick was a pretty keen sprinter back in high school and does a bit of sprint training work with players at his soccer club.

Qualifications:

• Certificate III in Fitness
• Certificate IV in Fitness
• Master Trainer Certificate
• Certified Boot Camp Instructor
• Senior First Aid Certificate
• Sports Dieticians Nutrition Certificate
• Boxing Trainer Certificate
• Boxing Instructor Certificate
• Certified Children’s Trainer
• Certified Older Adults Trainer

 

Katrin Games

Bio:

I started off studying Marketing at university, after joining as a member of C2K and enjoying the impact fitness had on my life i decided to completely rearrange my studies and enrolled at the Australian College of Physical Education to complete a Bachelor of Education (PDHPE). I completed my certificates 3 and 4 via correspondence through C2k which allowed me to learn from the best with my mentor Sue Wells and have the best facilities available to assist with my development.

Being a member of c2k for 4 years before joining the team has allowed me to gain an insight into what members need. I believe that in order to train effectively and efficiently an aspect of fun and creativity must be involved.

Qualifications:

• Certificate 3 Fitness
• Certificate 4 Fitness
• Currently studying Bachelor Human Movement (Education)

MyFitnessPal Member name

katringames

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  Katrin Games - Senior Trainer

Briana Harkness

Bio

I started studying to become a personal trainer straight out of school have had a passion for sport and fitness from a young age. Joined the C2K team early 2008. Currently am completing a diploma of fitness and massage. Enjoy all different sports such as boxing and water sports and have played lots of netball and touch football.

Qualifications:

• Certificate 3 in Fitness
• Certificate 4 in Fitness
• Punchit instructor course

 

Conact Briana:

Mobile: 0415 556 769

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  Briana Harkness - Senior Trainer

David Rizk

Bio

David is one of our leading Personal Trainers, and holds C2Ks Master Trainer qualification. David has an extensive background in various forms of training from one on one to groups such as our Boot Camp, Fight Club and Greatest Loser programs also teaching Circuit, Boxing and aqua classes.

David has great knowledge in training all types of clients from all walks of life, specialising in muscle shaping, weight management, injury rehabilitation, boxing and increasing your fitness level, no challenge is too big for him. As he now competes in adventure races and Half Marathons.

David’s own fitness background comes from being overweight himself in his teens to early adult hood, but sticking with the healthy eating and a balanced exercise regime got him interested in helping other people with there own lifestyle goals.

For the past 10yrs David has been working in the Health and Fitness industry and 6 of those for C2K. Through his experience working at C2K it has given him the skills to grow and develop, delivering the best possible sessions for his clients achieving the best possible results.

Qualifications:

• Diploma in Fitness
• Certificate II in fitness
• Certified Boot Camp Instructor
• Certified Boxing Instructor
• Fitball Certificate
• Circuit Trainer
• Aqua Trainer
• Fight Club Instructor

Conact David:

Mobile: 0417 020 836

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  David Rizk - Master Trainer

Heath Gambin

Bio

Ph: 0421 225 126

Heath's background in personal training has gained him great knowledge and experience from training de-conditioned clients, Athletes, Reserves and police force. Heath is a well respected Personal trainer here at C2K with his passion to enforce that his clients get the results that they are after.

Not only is Heath a Personal trainer here at C2k He is the Head Greatest Loser Instructor. Which has been a great success over the past few years. He is determined to make this grow even bigger over the years to come.

Heath Also instructs fight Club Monday and Wednesday nights where he also shows his motivation skills, knowledge with boxing and education on technique.

Heath's own experience in training has been involved in playing reprehensive Rugby League and Union. Continuing to be a fitness professional has showed his commitment to fitness and health.

These experiences have made Heath knowledgeable to take on any Client no matter what the goals are and no doubt he will blow the goals out of the water.

Qualifications:

• Certificate 3 in fitness
• Certificate 4 in personal training
• Sports law certificate
• Senior first aid
• Defibrillation certificate
• CPR
• Greatest loser head trainer
• Fight club instructor
• Punch fit boxing instructor

MyFitnessPal Member Name

Heathpt

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  Heath Gambin - Master Trainer

Trent Marsh

Bio:

Trent has now been a member of the team for over 4 years and is the current Fitness Coordinator at C2K. This role involves the recruitment and training of fitness consultants/personal trainers and ensuring the service offered by our trainers is of a high standard. He originally became interested in the Fitness Industry through his sporting background in cricket and soccer.

Trent has played First Grade cricket with Parramatta District and has had a stint overseas playing for Cambridge in the UK. He has more recently taken on a strength & conditioning role with the Parramatta club.

His Personal Training experience extends from beginner exercisers who have never entered a gym to current athletes with very advanced, specific training needs. He prides himself on his professionalism and ability to make Personal training exactly that, "personal". Trent's sessions are always creative and enjoyable whilst still allowing you to reach an intensity that you never realised you were capable of. With Trent's motivation and experience, all you need to bring is a "can do" attitude and no goal is out of the question!

Qualifications:

• Certificate III in Fitness
• Certificate IV in Personal Training
• Profit Boxing Certificate - Master Pad Holder
• Certified Speed & Agility Trainer
• Qualified in Nutrition
• Qualified Bootcamp Instructor

MyFitnessPal Member name

trent_marsh

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  Trent Marsh - Master Trainer

Alicia Channells

Bio

Alicia has been conducting Personal Training sessions at C2K for four years and has a range of clients including de conditioned, Parkinson’s disease, Diabetes, Knee/Shoulder/Hip Rehabilitation as well as training athletes to prepare for triathlons and adventure races.

After her own battle to get into fitness, Boxing and weights soon became the passion and motivation to lead Alicia to become a personal trainer and pass on the knowledge and confidence she has gained onto hundreds of clients, class goers, Boot campers, and Fight clubbers for the past 4 years.

Her Knowledge of boxing and resistance is extensive and passionate. When Alicia is not teaching Aqua, Boot Camp, Fight Club or personal training you can find her in the weights room training with the boys, boxing with someone or something, on the cross trainer, jumping rope, running by the road or the newest addition playing touch football.

Alicia helped to establish Boot Camp in 2005 and Fight Club program in 2008 and is extremely dedicated to her clients, making sure they settle in and become a part of the group morale and dynamics that our fight club and Boot Camp has created over the years.

Alicia also instructs Boot Camps for c2k that run off site or for special sporting teams, school groups and organisations, police force and corporate groups.

Qualifications:

• Cert III and IV in Fitness
• Diploma in Fitness
• Certificate IV in Massage
• Certified Level I Boot Camp Instructor
• Certified Level I SEALPups Instructor
• Level I TACTICALADVANTAGE Instructor
• Certified Boxing, aqua, cycle and TRX Instructor.

Conact Alicia:

Mobile: 0403 844 131

MyFitnessPal Member Name

cheeky13

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  Alicia Channells - Master Trainer

Cheyne Rees

Bio

As a trainer my passion to achieve and exceed my clients results stem from my own previous experiences of weight loss and fitness.

Many years ago I weighed over 20 kilos more than my current weight and through exercise, healthy eating and determination I achieved great results.

I seek to pass that success on to anybody who approaches me with their health and fitness goals. Currently I deal daily with clients hoping to achieve a broad range of goals ranging from weight-loss to weight gain and muscle toning/building and everything in between.

I am myself a competitive fighter in the sport of Muay-Thai (Thai style Kick-boxing) and must maintain a high level of fitness, strength and agility. This translates well into my sessions for all levels of fitness as I have been through all stages myself, and can help to develop a strong sense of achievement and self-worth that can only come from successfully achieving those dreams that are out of reach without a helping hand.

I strive to make our session enjoyable, entertaining and most importantly tailored specifically to exceeding the goals that are created.

Session can involve any and all of the following styles:

• Boxing
• Kick-Boxing
• Resistance Training
• Fitness Training
• Outdoor Training
• Functional Training
• Suspension Training

Qualifications and Titles:

• Australian Institute of Fitness Master Trainer (cert III &IV Fitness)
• Punchfit Pad Holder Course
• Childrens trainer
• Level 2 boxing intructor
• Group Fitness Instructor
• WKA Australian Eastcoast Thai-Boxing Title
• WKBF Asia Pacific Thai-Boxing Title
• WKBF Commonwealth Thai-Boxing Title
• WKBF World Title
• WMC State Lightweight

Conact Cheyne:

Mobile: 0410 474 388

My Fitness Pal Member name:

cheynerees

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  Cheyne Rees - Master Trainer

Samantha Buzzelli

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  Samantha Buzzelli - Master Trainer

Bio:

I have been employed at C2K Fitness and Aquatic Centre for 4years. I am currently employed as a Senior Trainer, Junior Bootcamp Coordinator and Gymnastics Coach. I love exercise and assisting kids/adults to achieve results whether it may be weight loss, improving health and wellbeing, increasing mobility after an injury or overall fitness. I enjoy teaching kids and watching their level of skill increase.

I have always had a passion and enthusiasm for sport which lead me into this industry. It is an incredible feeling when you have helped a person along their journey to achieving their results. One of my main focuses throughout life has been on gymnastics, I could not give up the sport entirely, so I decided to become a coach and I now have my own squad of gymnasts and have been coaching for 6 years. I have also been employed in a couple of dance schools as a Sports Acrobatics teacher, teaching kids aged between 6 and 16, which i thoroughly enjoy.

Before commencing my degree at university last year I was employed part time at Hornsby Hospital as a physiotherapist’s assistant and took group sessions for individuals in the rehabilitation wards. I enjoyed working in rehabilitation, it took me out of my comfort zone and doing something that was a little more challenging. I also provided classes for patients suffering from chronic obstructive pulmonary disease (COPD).

I am truly enjoying the personal training aspect of my job at C2K. I look forward to learning and advancing my knowledge in the fitness industry.

Qualifications:

• Level 1 Gymnastics Coach
• Level 1 Gymnastics Judge
• Certificate 3 & 4 in Fitness
• Diploma in Fitness
• Currently study Human Movement degree/Bachelor of Education
• Senior First Aid
• Group Fitness Certificate
• Boxing Certificate

Sue Wells

Bio

Coming from a teaching background, I taught Science and Maths for almost 10 years. Due to my own health issues, where I was encouraged to get fitter, I changed occupations. So, in 1987 I began teaching group fitness classes. By 1994 I was Group Fitness Director at the University of Southern Queensland (USQ Works) and a Personal Trainer running my own personal training business for private and corporate clients.

In 2000, my family and I decided to move to Sydney and I began to work in gyms in the Hills district. I have been at C2K since 2004 where I continue to enjoy personal training.

Also, I am training new trainers in Cert III and IV (Personal Training) and training qualified personal trainers for their professional development.

However, my first love in this business is training my clients so they achieve their goals whether it is to lose a few kilos, get fitter and stronger, rehabilitate (from an injury or surgery) or improve elite performance in a wide number of sports.

Basically, I enjoy people and nothing makes me happier in this job than to see my clients succeed.

Qualifications:

• B.Sc.
• Grad. Dip. Ed.
• Dip.Ex.Sc.
• Dip.Fit.
• Dip.Training and Assessment
• Senior First Aid

Conact Sue:

Mobile: 0412 528 245

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  Sue Wells - Master Trainer

Kelly Kruijer

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  Kelly Kruijer - Master Trainer

Bio:

Kelly has been a Personal Trainer and a member of the C2K Team for the past 6 years. Kelly is currently C2K's Fitness Coordinator where she manages and trains over 20 Fitness Consultants and upcoming Personal Trainers. Kelly was also the brains behind developing our highly successful Junior Bootcamp.

Kelly's passion for fitness has seen her compete in numerous triathlons and running events and believes that having a goal to work towards is the key to achieving results.

Kelly has 2 young children and understands how hard it can be to create a balance between work, family & keeping fit and healthy, however she also understands the absolute importance of ensuring you create a healthy lifestyle for yourself and your family.

Through Kelly's 6 years experience training a variety of clients whose goals included weight loss, toning, fitness, rehabilitation and keeping fit before, during and after pregnancy, along with her life experience, Kelly is a well rounded trainer who takes great satisfaction is helping people reach their maximum potential.

Qualifications:

• Certificate III & IV in Fitness
• Group Exercise Instructor
• Childrens Trainer
• Junior Bootcamp Instructor

Simon Bungate

Bio:

Simon's current client base consists of Olympic track athletes, Professional sportsmen and some of Australias most prominent professionals. He is the developer of the very successful Accelerator Weight Loss/Exercise Program and develops and instructs the No Limts Outdoor Program to Sporting, Corporate, Schools and C2K members.

Simon is also an Australian presenter for the XLR8 international speed course currently endorsed by many professional sporting teams including the NZ All Blacks, Canterbury Crusaders and St George / Illawarra Dragons.

In Simons role as PT Coordinator at C2K Fitness Centre he managers, trains and mentors the 28+ trainers as well as overseeing the many great programs C2K offers including No Limits, Fight Club, Accelerator, Teens and Jnr Fitness to offer each and every client a great service.

Simons background has a good balance of Fitness training and rehabilitation, he played elite level sports and has trained professional teams in strength / speed and conditioning in sports such as League, Rugby and Soccer. The Rehabilitation background came from working as a physios aid for 2 years and assisting with the rehab for these sporting teams.

Simon provides his clients with the skills, knowledge and motivation that ensures you exercise and eat in the right manner to not only reach your goals, but achieve results never believed possible!

Qualifications:

• Diploma Health Science
• Diploma Sports & Remedial massage
• Certified Boot Camp instructor
• Certificate 4 in Fitness
• Exercise rehabilitation certificate
• Certified Strength & Conditioning coach
• XLR8 international Speed Program presenter
• Level 2 Sports Trainer
• Boxing Instructor Certificate
• Certified Trx instructor

Conact Simon:

Mobile: 0407 222 731

MyFitnessPal Member Name

bungers

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  Simon Bungate - Master Trainer

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Personal Trainers

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