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Welcome to the first issue of #inspireaworldofmovement Our goal is to inspire a more active lifestyle through movement. "It doesn't matter how much or how little you do, as long as you do something" - John Pirlo
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#INSPIREAWORLDOFMOVEMENT
#001
WHAT INSPIRES YOU TO MOVE | HEALTHY EATS
INSIDERS STORY:Fitness Modelling
11 YEARS
YOUNGERIN 12 WEEKS
INSPIRECLUBS
“It doesn’t matter how much or how little you
do, as long as you do something” - John Pirlo
What’s Your FITNESS SOLUTION?BATTLEROPES | THE RUNNERS MINDSET | GROUP FITNESS
What’s Your FITNESS SOLUTION? -6Top 10 Benefit of Group Fitness -14Battleropes -164 Best Leg Exercises -1811 Years Younger in 12 Weeks -20What’s Your BioAge -22The Runners Mindset -24Heartmoves -26Inspire Clubs -27-39Let’s eat Raw -40Healthy :unchbox Receipes -43What to Eat Before & After a Workout -44Receipe by Core Esspresso - 46Test Drive -48Insiders Story: Fitness Modelling - 50 #inspireaworldofmovement #001This publication is made with inspiratioon for our members and friends. For feedback or article submissionsplease email us:[email protected]
Contents
John PirloChief Inspirer/Publisher
Welcome to the inaugural production of Inspire, a free publication to give you some ‘real world’ information on how to not only move more, but also to be motivated to choose better lifestyle choices. Our vision is to #inspireaworldofmovement . We understand that not everybody wants to go to the gym, not everybody wants to get fit, but everybody wants to live longer with better quality of life and enjoy the journey. We truly believe that people just need to move more and they will change their own lives dramatically and hopefully inspire others along the way. In this and other editions you will find; exercise/ nutrition/ mind body trends and advice, facts and myths, Relaxation and health tips, ideas on how to inspire others to take on challenges, and products/ apps tests and reviews so you can make your choice on whether a product is a worthwhile addition or a waste.
Our whole purpose is to get those who are inactive and those who are already active, inspiring others. We have had many fantastic people supply articles and our team has worked hard to get this first edition out to you but no one has worked harder than the man behind the scenes, Tommy. Thank you. If you have content that you would love to see in Inspire, let us know. We wish to supply you with articles you want. We are proud for you to receive this and I challenge you to get others moving too. Can you too #inspireaworldofmovement ?
#inspireaworldofmovement
Ready to be inspired
Are all socks created equal?
VSThere is a difference!The great sock debate continues. Every day we hear stories of blisters, hot sweaty feet, and even worse bacterial and fungal problems. These problems lie in the fabrics of your socks. Whether they are cotton based, synthetics or sports based fabrics make the world of difference.
A cotton sock retains moisture (much like a tea towel) this increases the amount of bacteria within the sock and ultimately degrades the quality of the fibres and stretches the fit increasing the chance of blisters.
A good sports sock will contain fibres like coolmax, olefin and spandex which draw moisture away from the skin, reduce bacteria build up, keep your feet dry and cool, and help to keep the shape of the sock reducing the chance of blisters and bacteria and fungal problems.
1300 GO GENESISThere is Nothing worse than exercising and not achieving your results…Its common knowledge that many people who start a fitness routine unfortunately do not achieve either their desired results or reach their goal. Genesis Fitness is focused on helping all Australians achieve their health and fitness goals when training in their facilities. Amongst our fitness services we now offer
members Fitness Solutions which are results based training programs to help members increase Fitness, improve Strength and Tone as well as programs in Weight Loss and in general Wellness. We believe every member should be utilising some form of assisted training to help them stay motivated
and achieve their goals. Assisted training gets results faster and members will find it easier to find the motivation to come to the gym. We offer 3 levels of assistance – Personal Training, Small Group Personal Training and Group Exercise. As a new member to Genesis Fitness you will get to experience all 3 levels of assistance in the
1300 GO GENESISfirst 28 days so you can decide which suits you. Further to this we want to get our members started the right way. Creating a new habit is hard and gyms have often been an intimidating place for many people. Genesis Fitness wants all of their new members to feel comfortable coming into our Fitness Clubs. Our new members can choose from all of the great options for support at the Genesis club in the first 28 days. Every new member at Genesis Fitness is
provided with a full orientated into the club and as part of their membership they receive a one on one consultation with a fitness professional to make sure they take the right pathway for them to get the results they are looking to achieve and also receive a personalised program to assist them with their training. The best part is that this service is also available to all of our existing members. When they need variety in
their training or they feel they aren’t getting results, our fitness team is there to assist, so members can get stay on track to getting the results they are targeting. So if you are looking for results in Weight Loss, Strength and Toning, Fitness or Wellness, Genesis Fitness offers products and programs to help you achieve results fast. Genesis is truly the fitness club for everybody. Find your fitness solution at genesisfitness.com.au.
4x RESULTS
3x RESULTS
2x RESULTS
RESULTS
3 MONTHS6 MONTHS9 MONTHS 12 MONTHS
WHAT CAN BE ACHIEVED IN 12 MONTHS
PROGRAM+PT
PROGRAM + SGPT
PROGRAM + GROUP EX
PROGRAM
Step 1 Introduction to the club.
Step 2
Meet your Fitness Consultant.
Step 3
Experience our levels of assistance.
LEV
ELS
OF
ASS
ISTA
NC
E Group Fitness Classes
Group Fitness Classes are a perfect way to add variety and
stay motivated with your exercise plan. Whether your goals
are to improve cardio fitness, reduce body weight, build
strength and tone, de-stress or improve flexibility and core
strength, you will find the solution here.
• Classes are updated regularly so you get more variety.
• Class sizes vary from 10-40 participants.
• Classes suit all fitness levels.
• Classes are a great way to meet other members
and stay motivated.
Check out the club timetable online or in-club for a full
listing of all classes available.
Small Group Personal Training (SGPT)On request Genesis Fitness Trainers provide small group
training sessions that offer tailored programs to meet the
goals of the participants. It’s an affordable and social way to
drive yourself harder, so you can live a healthier life!
• Groups are generally between 3-6 participants.
• Typically 30 minutes in length.
• Smaller group sizes ensure more trainer
guidance and attention.
• Training is very social and members push
each other to improve.
PersonalT raining
Living a busy lifestyle with work and family pressures can
lead to a build up of stress and the feeling of having no
time to exercise and look after yourself. A Genesis Personal
Trainer is your ultimate time manager, providing effective
personalised training sessions that are just 30 minutes in
length and get results fast.
Get the results you want faster with the assistance of a
Genesis Personal Trainer!
Why do I need a tour of the club?A new environment can be intimidating.
That’s why we give all new members a tour
of the club, helping you become familiar
and comfortable with the key areas and
features. After all, the more comfortable
you feel, the more likely you are to train
often and reach your goals.
Why do I need to meet a Fitness Consultant ?We believe that meeting with a Fitness
Consultant is the best way to start your
fitness journey. They will give you all the
guidance and support you need to start in
style, plus you’ll have someone you can to
turn to when you’re struggling for motivation.
Even if you’re not new to training, they can
give you ideas on how to improve your results .
Why do I need a fitness test?Completing a small fitness test gives you a
baseline from which you can measure future
results. The measurements also provide a solid
insight into your current health and fitness,
helping you set realistic and attainable goals.
Being able to track your results will motivate
you even further to achieve your goals.
GETTING STARTED THE RIGHT WAY!Step 1: Introduction to the club.We’ll give you a complete tour of the club
and introduce you to the team so you know
who to approach when you have questions.
Step 2: Meet your Fitness Consultant.Your Genesis Fitness Consultant will discuss
your goals to find the right program for your
needs. At this point we’ll also perform a small
fitness test to get a baseline of where you’re
currently at, so you can accurately compare
future results.
Step 3: Experience our levels of assistance.We’ll let you try out our different levels of
assistance for free (Group Classes, Small
Group Personal Training and Personal Training)
so you can find out what works best for you.
This is also a great way to meet other
members who share the same goals as you.
HOW TO KEEP THE GREAT RESULTS COMING!Ongoing training plan
All members can book in for a re-evaluation
of their training program every 12 weeks. It’s a
great way to see if you are moving towards your
goal or require more personalised assistance
from a Genesis trainer.
Fitness tests
We also recommend that you test your
fitness levels every 12 weeks. By testing yourself
regularly and keeping record of the results you
will be able to see proof of the positive changes
you’re making - or where extra work needs to be
put in - which is great motivation either way!
Training with friends
It’s always more fun training with friends. Friends
can help keep you motivated and it’s a great
way to show off your new-and-improved fitness
levels. Ask one of our team members about our
free guest passes and get your friends involved!
Nutrition
Nutrition plays a key part in achieving
your health and fitness goals and is often
the area where people struggle. We offer
support through our ‘Easy Eating’ online
program. To find out more about this program,
check out our nutrition handout.
CLOTHING
CLASSES
THE BENEFITS OF STRETCHING
EQUIPMENT THE FIRST WEEK
HYDRATION
Be sure to wear runners with a good level of support for your feet and
comfortable workout clothing. (For example, shorts, leggings, track
pants with a t-shirt or singlet.) Always bring a workout towel.
• Try to arrive 10 minutes early for any new
classes. This way the instructor can help
you set up and explain what to expect.
• Try everything! You never know what you
might like and discover!
• Remember, the classes are here to assist
you in reaching your fitness goals - you do
not need to already be fit to attend!
• Your body will feel sore for the first week
of training. This is normal as your body is
adapting to your new training program.
• You will feel energised throughout the day
but will feel like you need a good rest at night.
• Try to get 7-8 hours of sleep after a day where
you have trained as your body recovers best
when well rested.
• Treadmills, bikes, rowers and cross-trainers
are perfect for burning fat and increasing
cardiovascular fitness.
• Pin-loaded strength equipment provides a
safe way to build strength and tone muscles.
• Free weight equipment is perfect for members
who have built a base level of strength and are
looking to advance their strength training.
Always bring a drink bottle with you and make sure you drink plenty
of water before and after your workout. If your body is well hydrated,
your performance will be maximised!
Reduces muscle
tension and soreness
Maintains flexibility
Improves range of motion
Increases circulation of blood
Can help reduce the risk of injury
Please allow up to 60 minutes for this session
FITNESS CONSULTATION
HAMSTRING LOWER BACK UPPER BACK HIP/GLUTE QUADSHOULDERCALF CHEST
CLOTHING
CLASSES
THE BENEFITS OF STRETCHING
EQUIPMENT THE FIRST WEEK
HYDRATION
Be sure to wear runners with a good level of support for your feet and
comfortable workout clothing. (For example, shorts, leggings, track
pants with a t-shirt or singlet.) Always bring a workout towel.
• Try to arrive 10 minutes early for any new
classes. This way the instructor can help
you set up and explain what to expect.
• Try everything! You never know what you
might like and discover!
• Remember, the classes are here to assist
you in reaching your fitness goals - you do
not need to already be fit to attend!
• Your body will feel sore for the first week
of training. This is normal as your body is
adapting to your new training program.
• You will feel energised throughout the day
but will feel like you need a good rest at night.
• Try to get 7-8 hours of sleep after a day where
you have trained as your body recovers best
when well rested.
• Treadmills, bikes, rowers and cross-trainers
are perfect for burning fat and increasing
cardiovascular fitness.
• Pin-loaded strength equipment provides a
safe way to build strength and tone muscles.
• Free weight equipment is perfect for members
who have built a base level of strength and are
looking to advance their strength training.
Always bring a drink bottle with you and make sure you drink plenty
of water before and after your workout. If your body is well hydrated,
your performance will be maximised!
Reduces muscle
tension and soreness
Maintains flexibility
Improves range of motion
Increases circulation of blood
Can help reduce the risk of injury
Please allow up to 60 minutes for this session
FITNESS CONSULTATION
HAMSTRING LOWER BACK UPPER BACK HIP/GLUTE QUADSHOULDERCALF CHEST
CARBOHYDRATESPROTEIN GOOD FATS
• Protein is one of the main nutrients that every
person needs to maintain a healthy body. It
helps repair any internal or external damage,
supports the immune system and contributes
to an overall feeling of wellbeing.
• Protein is naturally found in meat, fish, poultry,
dairy products, eggs, nuts, beans and seeds.
A popular method of increasing protein in
your diet when exercising is through protein
bars, powders and drinks.
• Protein is highly beneficial to the body when
taken within 30 minutes post workout. This will
assist in recovery and improved results.
• Not all fat is bad. Fats are an essential part of
healthy eating so it’s good for you to eat
a certain amount of the healthier fats.
• Healthy fats include omega-3, omega-6,
monounsaturated and polyunsaturated fats.
These fats reduce the bad cholesterol in your
blood and increase the good cholesterol.
Bad fats are saturated and trans fats.
• Healthy fats are essential for achieving
improved physical results and are also
critical to healthy body function. Include
plant-based oils such as olive, canola,
walnut, soybean and flaxseed oils. Nuts,
seeds, nut butters, avocados, fish and
olives are also a good source.
• The carbohydrates in your diet come primarily
from the bread, cereal and grain food group,
as well as the fruit and vegetable group. These
foods are naturally higher in fibre, helping you
feel full longer.
• Carbohydrates are not an enemy. They’re your
body’s main source of fuel, giving you energy.
They also help with weight control, benefit your
heart and promote a healthy digestive system.
• Complex carbohydrate sources, such as
wholegrain breads, starchy vegetables and
beans, deliver fibre, as well as valuable
amounts of vitamins and minerals. Consuming
complex carbohydrates when exercising is
recommended for optimum performance.
Reducing or eliminating processed and refined foods from your everyday diet and consuming food in its most natural state possible. • Processed and refined foods are generally any foods
that are pre-packaged and are normally located in
the aisles of the supermarket. To avoid these, try to
shop for foods located around the perimeter of the
supermarket rather than up and down the aisles.
• Include lean protein, plenty of fresh fruit and
vegetables and a complex carbohydrate
with each meal.
• Eat five to six times a day. Aim for three meals and
two to three healthy snacks. This will help you to stay
satisfied and reduce feelings of hunger and cravings.
A structured nutrition plan is vital
to achieving your fitness goals.
WHAT IS CLEAN EATING?
TOP 10 BENEFITS
OF GROUP FITNESS!
1. Proper Instruction Knowing the correct technique of any workout prevents injuries and will maximise your results. Instead of being intimidated to use particular equipment, a group class will teach you the proper way to use the equipment.
2. Saving Time Forget watching the clock! The pace of group fitness classes makes the time fun and the energy level of the instructor makes you forget you’re working hard (okay, sometimes!). Looking at the clock or the time on your exer-cise cardio machine is a thing of the past.
3. Make it SocialGroup fitness is a great way to meet like-minded and like-motivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create accountability for coming back week after week.
4. MotivationHaving someone telling you to work harder and encourag-ing you to take your fitness to the next level will get you there. The instructor sets the tone, while having others in class offers another level of motivation through a tiny bit of competition and camaraderie.
So, whether you have a lot of experience with workouts and fitness, or if you are
just getting started, you should consider taking a group fitness class.
The benefits of working out in a group setting are incredible, and can make you more fit than you ever thought possible!
5. ChallengeOur #4 benefit of motivation ties into the benefit of being challenged to work harder. You want to keep pace, mean-ing you will be challenged to work harder. Studies have proven that working out with a group results in bigger calorie burn.
6. Routine, Routine, RoutineScheduled classes are great for people that like to stick to routine. If you know you only have one hour at the gym you can schedule your time according to the class you want to take and still get a full body workout.
7. Beginners to AdvancedExercising in a group allows you to maintain your inspira-tion to achieve your goals. Perhaps today is the day you do your squat jumps higher than the person next to you. All fitness levels can obtain these benefits. Beginners can benefit from the fitness knowledge of the instructor as this group does not have the knowledge to design their own exercise program. For regular gym goers, participat-ing in group fitness can give them the confidence and support to work at maximum potential.
8. Learn Something New A good class and a great instructor will show you how to work your body and muscles properly. Trying something different challenges both your mind and body, two things that ward off the effects of aging.
9. Safety When beginning a new or different fitness routine, feeling safe and being safe are key. Instructors will be able to help explain and model what you’re do-ing, how to do it, and what you should be feeling. Never hesitate to ask questions or ask for alterna-tive exercises if you need additional assistance.
10. It’s Fun! Working out in a group setting is fun and takes your mind off the work. With energetic music to keep you pumped up and get you going.
1. Double rope waves.Always start with slack in the rope and take a regular over
hand grip.
Hinge the hips backward then thrust the hips forward to full extension raising your arms up at the same time.
Push your hips back again and power your arms down as you power down with your core. The focus here is on developing a strong hip drive.
The battle rope is a functional tool used for developing core strength, increasing lactic acid threshold and is a great way to add high intensity to your workout without adding impact on the joints.
5 tough battle rope exercises2. Alternate wavesTake a regular grip with a wide stance.
Start an alternating wave pattern bringing one arm up as the other comes down.
Focus on keeping big waves formations with your core engaged for the whole time.
3. Alternating waves Standing to kneeling
Start alternate waves as previous exercises.
Now keeping the wave pattern going for the whole time kneel down to both knees then stand back to your feet.
Keep the wave pattern strong when you are in your kneeling position.
You can start off aiming for 30sec intervals with a brief recovery of 15-20sec. For more battle rope and functional training tips call in and see any of our qualified trainers.
1. Double rope waves.Always start with slack in the rope and take a regular over
hand grip.
Hinge the hips backward then thrust the hips forward to full extension raising your arms up at the same time.
Push your hips back again and power your arms down as you power down with your core. The focus here is on developing a strong hip drive.
The battle rope is a functional tool used for developing core strength, increasing lactic acid threshold and is a great way to add high intensity to your workout without adding impact on the joints.
5 tough battle rope exercises
You can start off aiming for 30sec intervals with a brief recovery of 15-20sec. For more battle rope and functional training tips call in and see any of our qualified trainers.
BATTLE ROPE
Brad Crouch
PT Brent Taylor from Raw Performance Fitness & Nutrition
4. Seated hip tossStart in a sitting position leaning back around 45 degrees.
Hold the rope in a hammer grip as if you where holding a hammer.
Start with the rope on one side of your hips and power your torso across to the other side. Remember to keep the power through the core not just moving your arms.
Try and have the rope clear your feet with each hip toss.
5. Partner slamsFor this one you will need a mate and some room
Have each person grab one end of the rope. Spread out making sure you keep a bit of slack in the rope.
One at a time complete a power slam, like our double slam but put a bigger emphasis on the hip drive creating more power.
You want the wave to make it all the way to the other end, then it’s the other person’s go.
To make it more challenging alternate 10 reps each but for every slam that doesn’t make the end you must do 5 burpees.
Best leg exercises are multi-joint function movements and work a large percentage of your lower body muscle mass. This means that they will positively affect your body composition by encouraging fat loss. Your legs are approximately half of our body and are made up of quadricep, hamstring, calf and gluteal muscles – so in order for them to grow or even just improve muscle tone, you have to hit them hard and smart. For best leg exercises, as with any other type of exercise, the most important variable is technique – poor form and an inappropriately heavy weight will almost guarantee an injury at some point. So if you are unsure of any of these exercises, consider hiring a Personal Trainer for a few sessions to get you started on the right track for your best legs yet! 1st Exercise: An absolute essential to any leg program is the squat which works a good percentage of your muscle mass and will help you get stronger, gain muscle, burn fat and tone your entire body more than any other exercise when done correctly. 2nd Exercise: Lunges are one of the most effective and best leg exercises as a dynamic movement for your quadriceps, hamstrings, glutes, as well as your hip flexors (adductors and abductors) and calves. 3rd Exercise: Another best leg exercise that also works your back is the deadlift which is great for your anterior chain – hamstrings, glutes and lower back. Finally, the RDL or Romanian Dead Lift is one of the best leg (and butt) exercises, honing in on the hamstrings as a functional, multi-joint movement and even helps to reduce cellulite and tighten up the backside, particularly for women. So now that you have 4 of the best leg exercises, get in the gym and hit your legs hard and smart!
#theaipt | www.aipt.com.au
4 of the Best Leg
Exercises
Written by: AIPT
SHANE’S STORY:When I first came to the gym I was 110 kilos and unhappy withmy level of fitness. By training with Brad and following an eatingplan designed by Sally, I have lost over 10 kilos and improved myfitness dramatically. I am sleeping better, have more energy andam enjoying a healthier lifestyle.
My bio age has gone from 50 plus to 38.
The BENEFITS:Shane has experienced so many positive changes! He has a lot moreenergy than he used to, he feels lighter when he exercises and he hasgone down numerous notches in his belt!
Losing weight and improving your fitness can have so many differentpositive effects for different people. From increasing your confidenceand self-esteem, to lowering your blood pressure and risk of heartdisease, fitting back into that dress or just beitng able to keep upwith your 3 year old! The results and benefits and many and varied.
What is BIOAGE test?A Bioage test is a series of fitness assessments and lifestyle screenings to determine a person’s true body age in comparison to their chronological calendar age.
This gives you a true indication of how our body is really holding up. Are you younger or older than you are supposed to be?
MEET SHANE
11 YEARS YOUNGER
IN JUST 12 WEEKS“I would recommend Raw
Performance Fitness & Nutrition’s
Turn Back Time Challenge to
anyone seeking to improve their
physical well being.” - Shane
What is BIOAGE test?A Bioage test is a series of fitness assessments and lifestyle screenings to determine a person’s true body age in comparison to their chronological calendar age.
This gives you a true indication of how our body is really holding up. Are you younger or older than you are supposed to be?
11 YEARS YOUNGER
IN JUST 12 WEEKSWHY does BioAge work?Getting healthy and Active is the first step to achieving all of yor goals. Just by making some conscious health and activity decisions, you can drop you bioage score very quickly. But choosing a recognised program, make your goals so much more attainable.
Raw Performance Fitness and Nutrition has designed a 12 week program to help you succeed! You are far more likely to succeed if you have a trainer like Brad and a deietician like Sally.
The challenge includes 12 weeks of unlimited small group training andcontinuous nutritional advice that is tailored specifically to you. Thebioage test at the start gives you an accurate report of your currenthealth status and ‘health age’ and the bioage test at the end shows youjust how far you’ve come!
Ask us how to get started in this program now.
How does it work?The Bioage Test includes various health assessments include strength,core endurance, lung capacity, flexibility, Vo2 max, nutrition and stresslevels. All of these factors play a vital part in the ageing process.
Once we have your results they are entered into the bioage softwareand your true bioage is determined including a full summarised report.From here we can locate your target areas and start you on your journeyto a younger you!
What’s your BIOAGE? How many years can you turn back?Contact Brad on 0411 343 768
How did he turn back the clock?
Program coming soon to a Genesis Fitness Club near you
BioAge is an extensive health assessment tool using a series of metabolic, physical and behavioural evaluations.
Comprehensive Health Analysis
Client JourneyWhat is the BioAge test?
BioAge is a unique calculation of your body’s health age.
Created by Professor Paul Taylor using the latest research, BioAge is the most accurate assessment of how old you really are.
The result? A personalised action plan to get you HEALTHIER and YOUNGER!
Birth Age: 42BioAge: 37Difference: -5
Source: bioagetest.com
Program coming soon to a Genesis Fitness Club near you
BioAge is an extensive health assessment tool using a series of metabolic, physical and behavioural evaluations.
Comprehensive Health Analysis
Client Journey
THE RUNNERSMINDSET
Vlad Shatrov
I’m often asked about my mindset, well the mindset of a long distance runner at least. How do you keep doing it? What keeps you moti-vated? Don’t you ever feel like just giving up?
Well yes and no – its that simple. I could talk to you forever about this topic but will keep this fairly short and sweet, and throw some small pieces of information your way, which just may help you to stay on track. I’ve developed a more and more determined mindset over the years, which has definitely helped my running.
I love running and racing, but I can just hold on that little bit longer than others most of the time. When the going gets tough, there’s a part of me that can just switch off and I can just keep going.
others is that they have a goal. If you don’t have a goal, you loose focus, training can become a chore and your not accountable to even yourself, its that simple. So saying that get back on track and start to develop that strong determined mindset.
Challenge yourself to do some-thing that you haven’t ever done. This could be committing to a certain distance or running a PB. We are right in the toughest part of the year and this is what sepa-rate’s the determined from the rest. The days are shorter, colder, darker and wetter
But its not impossible at all. We have a pretty good climate in Australia, just get the gear that makes running in these conditions more comfortable and get on with it. Better still, come and train with like minded runners for your training, our dynamic run groups will help you get through those tougher sessions at Runlab.
I don’t think there is any secret here, just a lot of practice and making sure all the smaller pieces are assembled well around me so that when I race, I’m ready. Above everything else though, I enjoy most of my training and racing. Find the things that you enjoy and build around that.
So back track just a little bit. I’ve been racing Triathlon and more recently running races for quite a while now, and over time my desire to train and race has only increased, not waned.
I’m motivated to do the best that I can at whatever I decide to focus on, so I always have 2-3 goal events in a year and use other events as solid training sessions.
Through Runlab I train upwards of 200 runners regularly now and one of the single biggest reasons why some people stay on track and more motivated than
Some simple tips that help me* Pick a goal event, enter and plan towards it.* Setup your training schedule* Regularly challenge yourself in smaller races and events* Spoil yourself with products that make running fun like
that new pair of shoes, GPS watch or other accessories
What is Heartmoves? Heartmoves is a gentle physical activity program designed to be safe for people with stable long term health conditions such as cardiovascular disease, diabetes, arthritis, osteoporosis and obesity. Heartmoves is also suitable for anyone who hasn’t exercised in a while and is ideal for fall prevention.
Who can attend Hearmoves? Anyone who can receive medical clearance to exercise at low to moderate intensity can participate in Heartmoves exercise programs. Heartmoves is open to everyone and is designed to be safe for people with lifestyle risk factors or stable chronic illness.
Regular participation can help to: • Better manage weight, blood sugars, blood pressure and cholesterol • Improve fitness, balance, co-ordination, strength and flexibility • Enhance your quality of life and meet other people
Heartmoves includes safe and fun physical activity programs delivered by specially trained exercise professionals
www.heartfoundation.org.au/heartmoves | 1300 36 27 87 | [email protected]
INSPIRECLUBS
Welcome to
Welcome Skyla. New receptionist.
#inspireaworldofmovement“If we can get people moving, it will solve a lot of problems in society” - Mitch
Bring a towel?Get your pump on!
Mitchell BirdPersonal Trainer
Best thing about training at Warners BayThe community - we’re all one big family here and we like to support each other, especially the trainers, we all work really well together and it’s a really nice atmosphere here.
Fitness SolutionsIt’s a really good way to get people into the idea of training. To introduce it to people in a way that is manageable and give them a little bit more support right in the start. It gives us trainers a chance to meet the new people coming into a new gym to build their love of fitness into their everyday life.
3 fitness TipsAlways plan ahead - Plan your whole week out, what days and times Start in little bits - Break it down, one thing at a timeMake it fun - Do things that interest you and enjoy your training
“Always try to be better today than you were yesterday”
WarnersBay
Tegan BrownPersonal Trainer
Best things about being a PTGetting to help other peopleMotivating and helping clients reach their goalsSeeing improvement in my clients
My fitness funI like doing acroyoga at the moment, it’s like acrobatic partner yoga. We do regular yoga poses incorporating a partner. It’s lots of fun and quite challenging.“Passion for helping people”
Peter DoClub General Manager
Why Fitness for me?I worked in accounting before and trained
with a mate who went from 130kg to 100kg.
After a phone call from his mum to say how
much I had changed his sons life, I decided to
make a change in career and move into the
fitness industry so that I can help more people
achieve their fitness goals
What inspires me?Our team, the people that I work for. Helping
people achieve their goals.
My fitness goalsBeing healthy and become a better role model
Helth tip:Get your mind frame right
Set yourself goals - make it visual
Don’t be afraid of being in a gym
Mark GrinhamFitness Solution Consultant
What inspires me?Working with our great team
Talking to people about their training
Helping people reach their health and fitness goals
My Fitness Goals:Get to 80 kgsAdd a bit of muscle massImprove general fitness“Strive for progress not perfection”
“Do what you’re afraid to do”
#inspireaworldofmovement“If we can get people moving, it will solve a lot of problems in society” - Mitch
Bring a towel?Get your pump on!
Rachelle TallonPersonal Trainer
What does fitness solutions mean to you: More knowledge with freedom of choice. An overall better customer service and experience.
What is you fitness solution: Due our recent Hawaii trip, a little Weight Loss and Strength and Toning
#inspireaworldofmovement: Everybody needs to move more. We sit down too much and become a little lazy. Incorporating a little movement in your day is key.
Why did the turkey get arrested?Fowl Play!!!
“Always try to be better today than you were yesterday”
Tegan BrownPersonal Trainer
Best things about being a PTGetting to help other peopleMotivating and helping clients reach their goalsSeeing improvement in my clients
My fitness funI like doing acroyoga at the moment, it’s like acrobatic partner yoga. We do regular yoga poses incorporating a partner. It’s lots of fun and quite challenging.
Adam McintyreFitness Solution Consultant
What inspires me?My manager Emma-Leigh who has helped me to get through some bad patches, also John Pirlo who pushed me and believed in me. If it wasn’t for them I probably would have moved home and taken the easy way out. I’m here and doing really good now.
My Fitness Goals:Strengthen my back from injuryIncrease lean body massOne day get back on my bikeIncrease cardio health
What it means to you to help othersMeans the world to me, seeing people’s faces when they are in the gym. Being able to be part of changing people’s lives has made me even more inspired to become a personal trainer so that I can be more involved in helping people achieve their health and fitness goals.
Need a quote
Emma-Leigh HeighwayClub General Manager
What is Fitness Solutions to you?Fitness is not a one size fits all. The definition
of fitness is the ability to reach the demands of
your environment and everybody has a different
environment and wether your level of fitness is
the olympics or just getting off the conch without
being in pain. That’s still fitness and that solution is
completely different, there shouldn’t the same plan
for everybody. It’s not a one size fits all. it should
be tailored and Fitness Solutions does that. It’s not
just about losing weight or putting on muscle, it’s
about the wellness. Being able to sleep better, deal
with stress, be more flexible, lose body fat and not
just weight. It’s all those things.
Fitness GoalsTo be a finalist at the Australian Championships in
1500 metres (running)
#inspireaworldofmovementInspiring everybody to move - there is a whole
epidemic of not only obesity but of eating disorders
and food becomes this big thing and it doesn’t need
to be. if everybody is moving then everybody is be-
ing more healthy. It’s about having fun, go skipping,
walking the dog, getting outside and being more
active.
Fitness Routine3 weeks hard 1 week easyHard week - Mon - run | Tues - track, weights, run |
Wed - run 14-15 kms | Thurs - track, weights, run |
Fri - 2 runs | Sat - track, run | Sun - 20 kms or more
Need a quote
Charlestown
Inspired memberRonnie D
Member since pre-sales @ Charlestown
“If it wasn’t for this gym opening up, I’d probably be dead or doing drugs or something. It’s really saved my life to be honest with you. To anybody out there, It’s a really good way (going to gym) to get your life on track and become a better person.” - Ronnie
“Ever since the gym opened up, it’s been nothing but great help. I’m here every day and 2 and a half hours everyday”
Maitland
Danny RobertsPersonal Trainer
What I’m passionate about:Multi functional trainer, mobility and flexibility, TRX, kettle bells, suspension training, power bags, battle ropes and a whole genre of other things that I have
picked up from the army.
Personal training began before I left the army, I used to do some freebies for my wife’s friends and
that’s where it all started. High intensity resistance training is what I love to do.
Best part about being a PT @ GenesisHelping people in the gym, giving tips and advice is a
passion of mine.
What is Fitness Solutions to you:Fitness Solution is a great system, I’m loving that people are having to come into a gym and have a pathway that they can carry out and then make
a decision on where they want to go. That’s hope I like to do my personal training, with a platform and
knowledge.
Live long, train regularly, eat well and mingle with people
“Think Strong, Be Strong”
Steve CookClub General Manager
Why Fitness for me?A lot of people don’t know what to do or where to go. The lack of education is one of the biggest problems in the fitness industry. Fitness Solutions means a lot to me, it’s basically everything that I believe in as a club manager and qualified personal trainer. It’s the education and demonstration to members on how to achieve their goals quickly and most effectively.
My Fitness Solution - Strength and Tone
Maitland News:AIPT course in October - You too can become a personal trainer.Workshop Thursday - changing people’s lives
#inspireaworldofmovementTo make people healthier and feel better about themselves
What inspires me?Helping people as much as I can wherever I can
“Commitment is the key”
Lisa WingroveClub General Manager
What does fitness solutions mean to you:
Fitness solutions gives a streamlined assistance to all members regardless
of their goals. It assists members to set a realistic training plan and
timeframe for achieving results and assists us in proving as much
assistance as required to help our members get to their goal.
What is your fitness solution:
All of them lol, but mainly strength and toning
What does inspire a world of movement mean to you:
It’s about encouraging everyone to get active regardless of their location,
lifestyle, age, gender, financial status or motivation levels. Everyone can
be avtive, you just have to find an activity you enjoy and do it regularly .
Quote/motto to live by:
I am too positive to be doubtful, too optimistic to be fearful,
and too determined to be defeated!!!
A little about me:
Throughout my youth I was very overweight and unhealthy. I hated any
type of physical exercise, smoked and had major issues with over eating.
At 19 years old I had someone close to me make a comment about my size
and I decided to make a change. I gave up smoking and went down to my
local gym to join. I went home and told my family who criticized my decision
saying it was a waste of money because I won’t stick to it. I went for my
consult with a trainer the following day filled with self doubt. I was lucky
enough to get an extremely compassionate and motivated trainer who put
my fears at ease. I left that first session filled with pure determination.
I achieved all the goals I set and more. Walking into that Gym changed my
life, meeting the right trainer changed my life and turning negativity into
positivity became the way I live my life.
Rutherford
Register in club and donate $10 to Cerebral Palsy and get a
pedometer to complete 10000 steps per day in September.
It’s a great way to get active whist raising money for a
great charity. You don’t need to be a member of Genesis
to do Steptember with us. Why not inspire a friend or
family member to do it with you. It really does feel amazing
to motivate others to get active.
Club Challenge : September
Claire RooneyPersonal Trainer
What does fitness solutions mean to you: Opportunity for every member to have their own personal exercise program designed specifically for them to meet their own individual goals
What is your fitness solution: Fitness
#inspireaworldofmovement: Inspire a world of movement is about getting as many people as possible involved in the amazing journey of a healthy lifestyle. I want it to create a snowball effect, lets incorporate as many people as possible!
Mel RoachPersonal Trainer
What does fitness solutions mean to you: A structured program that gives us as trainers the
vehicle to ensure we are armed to give the member
every assistance necessary to ensure they have the
support to get the results they’re after.
What is your fitness solution: Sttength and Tone
#inspireaworldofmovement: As an active cyclist I think everyone should move
more everyday. To have the opportunity to inspire
people to do this everyday is humbling and
rewarding. If we all move a little more each day
we’d have a much healthier world.
Christy BonhamClub General Manager
I love Fitness Solutions! Finally we are
able to give our members the quality experience we promise them
when they get started with us.
All of our members are VIPS and now we
are guaranteeing that they are treated
as such. I am excited to see the results in the coming months.
What’s your Fitness Solution:Weight loss and Wellness
#inspireaworldofmovement:I’m a mum to three very active boys, sport is their
reason for breathing at their young ages. I want
exercise to always be a priority for them. Its my
job to ensure that’s the case. I am proud to be
part of a culture that encourages everyone to be
more active. Leading by example is the best way
to do this. This is serious, inspiring the world to move is life saving.
“Dance like no one is watching”
“Doubt kills more dreams then failure ever will” - Claire
“Pain is temporary...
quitting is forever” - Mel
Claire RooneyPersonal Trainer
What does fitness solutions mean to you: Opportunity for every member to have their own personal exercise program designed specifically for them to meet their own individual goals
What is your fitness solution: Fitness
#inspireaworldofmovement: Inspire a world of movement is about getting as many people as possible involved in the amazing journey of a healthy lifestyle. I want it to create a snowball effect, lets incorporate as many people as possible!
Todd DarkFitness Solution Consultant
What does fitness solutions mean you: Tailoring a fitness program to suit each member
What is your fitness solution: Strength & Tone, Fitness
#inspireaworldofmovement: To make more people in the community aware of their health and fitness. To make everyone realise how important that is.
Getting to meet and become friends not only with people of my age and gender, but with the older and younger generations and listening to their stories and the reasons their wanting to join the Genesis family so they can change their appearance and mindset for what? So this is the reason I’m here, to get people the results they’re wanting.
Toormina
“Make it happen”
Brad HermanPersonal Trainer
What does fitness solutions mean to you:
Ability to offer new members a change in their lives
What is your fitness solution: Educate others about diet and training
#inspireaworldofmovement:
To motivate others to perform better in life every-
day with a positive outlook
“You don’t have to great to start but
in order to be great you must start.”
Coffs
Harbour
Scott Lambert Club General Manager
I have worked with Genesis since starting up
in Coffs Harbour November 2010. I have been
involved in the fitness industry around 21 years
What does fitness solutions mean to you: Fitness solutions is delivering on promises, mem-
bers start at fitness centres and with the right
support, assistance and education can achieve any
result they wish.
Your fitness solution: Strength and Tone, Fitness
#inspireaworldofmovement:Empowering people to enhance their lives. Less
burden on medical industry, health care, and
future generations. Just seeing the excitement on
people’s faces when the endorphins kick in.
John WilliamsFitness Division coordinator
It constantly blows my mind seeing some new members coming in for the first time looking nervous, seeing how fitness solutions puts them at ease and they get on with what they came to the fitness centre for and that’s to get results, “inspiring”.
What does fitness solutions mean you: Providing a service with different levels of assistance to achieve desired results.
What is your fitness solution: Move more
#inspireaworldofmovement: To inspire people from all walks of life to move and enjoy the benefits of a fitter healthier lifestyle
Hayden SpinksFitness Solution Consultant
What does fitness solutions mean you: Second to none service to help everyone achieve
their dreams
What is your fitness solution: Strength and Tone
#inspireaworldofmovement: Helping everyone to realise their ultimate potential
and unlock a healthier, happier version of them-
selves they didn’t know existed
veni vidi vici (I came, I saw, I conquered)
“Nothing to lose by giving it a go”
Coz VallelongaClub General Manager
Being a manger of this club means:Coming to work and enjoying my job. I have had a couple of different roles over my career. this is the one that I have enjoyed the most. It’s feels the least like work. Working with a great group of people, staff wise and with members as well. It’s such a positive thing to be able to help people better themselves.
My Fitness Solutions:Strength and Tone - I want to be healthier in my thirties than in my twenties
Fitness Solutions is actually delivering what the fitness industry promises to deliver but often doesn’t. Giving people the help that they need to get started off in the right foot. For me the dif-ference is actually getting a member the help they need at the beginning the right way.
#inspireaworldofmovementGetting people moving in a way that is fun and sustainable for them and that’s different for everybody. Thinking outside the square, and think-ing outside of thinking that exercise being dull or a chore and making it more exciting.
Matthew RamseyPersonal Trainer Group Fitness Instructor
Favourite training activity Sports specific conditioning and
rehabilitation/corrective exercise
Best part about being a PT @ GenesisHelping people in the gym, giving tips and
advice is a passion of mine.
Success story:
Trained Hannah Jones who is the 3rd fastest
100m womens hurdler and trained her coming
into the commonwealth games trial
competitions where she broke the qualifying
time and set herself a new PB.
Also trained Jayden Hodgson who is an
Australian U18 Basketball Representative
#inspireqaworldofmovement
Using my skillset to help educate people how
to lead a healthier and fitter lifestyle which
will continue on for the rest of their life
“Need Quote”
“WHAT INSPIRES YOU?”
Gosford
Erin GreenPersonal Trainer
The reason I decided to do personal training was because at my old job I used to sit all day inside in an office or in a lab and getting out and exercising or training was the best part of my day. I got sick of being inside all the time and had gotten involved in strength and conditioning through rugby and it changed my whole attitude towards training and I wanted to be able to help other people to find their own pathway and avenue that would make them enjoy it as much as I did.
What does fitness solutions mean to you:It is a good targeted pathway for people to achieve their goals and gives people direction.
What is your fitness solution:Fitness and strength. During ruby season I focus on strength and conditioning, explosive training. When the season finishes Rugby 7’s starts over the summer and this is more a focus on cardio fitness.
#inspireaworldofmovement:To me that means that we are here to help people find the active lifestyle and the type of exercise that suits them and they enjoy the most, this will help them become healthier and achieve their fitness goals.
Kat DouglasFitness Solution Consultant
What does fitness solutions mean to you:Inspiring, energising, motivating and supporting.
What is your fitness solution: Fitness
#inspireaworldofmovement:Motivating the world and setting a standard for
the fitness and health industry.
Excited about Fitness Solutions and the opportunity to work with like - minded
leaders who inspire me to inspire!
Mayfield
Mark HebblewhiteClub General Manager
My Fitness Solutions:Strength and Tone
#inspireaworldofmovement
“Be the best you can be”
“Carpe Diem!”
INSPIRED MEMBER - Marc
220kg Jan 2013 128kg Aug 2014-94 kgs
with Scott Mathias
More and more information coming from the medical fraternity is linking diet to the prevention of chronic illness.
Whilst science still wants to control digestive health symptoms with a pill, I do it with a RAW plant based diet and modified lifestyle.
Hello I am Scott Mathias, I am a recovered chronic digestive health sufferer and I used natural fruit and vegetables to totally heal myself after 45 years of inescapable daily pain and discomfort. I am now a RAW Food Chef and Digestive Health Specialist.
The first step towards getting my gut health back to normal was to remove stress from my digestive metabolism using green papaya powder. My issue from early days growing up in New Zealand was an inability to successfully breakdown protein. The green papaya sorted that out very quickly by realigning my gut function and promoting gut flora production. Over time I also stopped eating any form of animal and wheat products, processed foods and white sugar. I began to create the most amazing ‘no-cook’ plant based dishes which still gave me the sweet, sour, salty, savoury, creamy and crunchy eating experience. I love tasty healthy food which is 100% good for my body.
I’d like to share my journey with you through Let’’s Eat RAW. Oh and just a reminder plant based nutrients work better when your gut is functioning meaning nutrients get to where they are meant to get throughout the body. - Scott Mathias
To celebrate the release of this unique recipe book we are giving away a copy of Scott Mathias’ wonderful book. Let’s Eat RAW - A Positive Lifestyle Change by Scott Mathias CHHC (Certified Holistic Health Coach) AADP (American Association of Drugless Practitioners)
Email us your name and favorite RAW food dish to [email protected] for your chance to WIN
Let’s Eat RAW is available from all Australian book shops.
See ABC Catalyst program: http://www.abc.net.au/catalyst/gut_reac-tion_part_1/default.htm
Let’s eat
raw
Giveaway
This Asian-inspired favourite is one of a handful of oriental RAW food dishes that incorporate peanut sauce.
RAW peanuts are rich in trace minerals and protein. Even salted ones are acceptable but, because they are roasted, there is not a great deal of nutrients left in them.
Spiralise the zucchini to create noodles. Place with the rest of the chopped vegetables in a bowl. Add the basil and most of the coriander, retaining some for the garnish.
To make the peanut sauce, blend all the ingredients to a smooth, runny consistency, then pour over the vegetables. Thoroughly blend, then serve on individual plates garnished with coriander.
Serves 2
TIP: Remember to ‘taste test’ as you go.
1 medium zucchini (courgette), peeled1 red bell pepper (capsicum), finely sliced1 medium red onion, diced6 sugarsnap peas, chopped. cup of basil, torn. cup coriander (cilantro), finely chopped2 teaspoons macadamia oilFor the Peanut Sauce1 cup (115 g) RAW red peanuts, reduced to apaste in a blender. cup (120 ml) cashew milk1/3 cup (75 ml) namu shoyu sauce1 teaspoon tamarind paste1 red chilli2 teaspoons fresh root ginger2 teaspoons agave syrupFreshly ground black pepper2 teaspoons lime juice
Note: Using either a hand held or bench top spiraliser will allow you to create noodles from Zuccihini sometimes called zoodles.
Here is a link to procure your own spiralising machine. The are cost effective and very durable and add a new dimension to the way RAW food is prepared and served.
http://scottmathiasraw.com/product/spiralising-3-1-vegeta-ble-slicer/
For further information on this recipe or any other recipe from my Let’s Eat RAW Recipe book please visit: www.scottmathiasraw.com
Pad Thai ‘Noodles’ with Peanut Sauce.
HEALTHY LUNCHBOX IDEAS
Lunchbox #1Wholemeal wrap with tuna, grated carrot and lettuceCelery sticks with small tub of low-fat cottage cheeseTub of low-fat vanilla yoghurtBananaSmall box of sultanasWater
Lunchbox #2Wholemeal sandwich with boiled egg
(if your school allows), lettuce and healthy mayo (natural yoghurt mixed with wholegrain mustard)
AppleCarrot sticks with small tub of hummus
Wholemeal crackers with low-fat cheese slicesWater
Lunchbox #3Pita pocket filled with chicken, avocado, cucumber and lettuceContainer of grapes and strawberriesTub of low-fat fruit yoghurtPumpkin sconeWater
Lunchbox #4Wholemeal wrap with ham, tomato, grated carrot and cheese
2x kiwi fruit with spoonTub of low-fat custard
Carrot sticks with small tub of hummusWater
Lunchbox #5Leftover slice of vegie frittata Mandarin and nectarineTub of low-fat fruit yoghurtAir-popped popcorn sprinkled with parmesan cheeseWater
Written by Sally Macklinshaw, Accredited Pracitising Dietitianwww.rawperformancefitness.com.au
Need some new ideas for school lunches? It can be difficult to keep coming up with new healthy ideas, so here’s a few suggestions to keep it interesting!
Whole Wheat Toast with Sliced Banana and CinnamonWhen it comes to gearing up for workout, carbs are your gym BFF.
The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout
your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep
your motor humming, while the fruit adds an extra kick of energy.
For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added
bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
Greek Yogurt and Trail MixGetting ready for a long run? Eat some yogurt first. It’s easy on
your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut
and dried fruit based with as little fillers as possible. (Yes, sadly we’re talking about those little chocolates!)
The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout.
Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you
could start feeling sluggish and slow as you sweat.
SmoothiesNeed a snack on-the-go on your way to the gym? Stick with a smoothie.
Not only are they time-friendly, buildingyour own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you’re picking
one up, check the label to make sure it’s made from whey or milk-based proteins. And no need to go overboard -10 to 20 grams
of protein before exercising is plenty.
Before
What to Eat Before and After A WorkoutReady to sweat? Here are some of the best foods to eat before and after a workout so you can fuel up the right way. Munch on these for your best sweat session yet.
Grilled Chicken and Mixed VegetablesYour body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape. Veggie Omelet with AvocadoYou already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your
veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the bestboost for your body, inside and out.
Salmon with Sweet Potato
Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation
reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.
What to Eat Before and After A WorkoutReady to sweat? Here are some of the best foods to eat before and after a workout so you can fuel up the right way. Munch on these for your best sweat session yet.
After
Written by: AIPT
Serves 4 (allow 45 minutes to cook and serve)4x 200gm chicken breast (skin – off)2 cups brown rice1 bunch kale2 heads broccoli Honey, sesame, soy glaze:60gm honey30ml soy sauce20ml oyster sauce20ml orange juice15ml sesame oil15gm sesame seeds
Method1. Pre- heat oven to 180 degree. Trim chicken breast to remove any excess sinew. Season chicken breast on both sides with salt and pepper.2. Seal chicken breast in a pan on both sides before placing in the oven for approx. 15-20min until cooked. 3. Place 2 cups of brown rice with 4 cups of cold water in a saucepan, bring to the boil and simmer for 30 minutes until cooked , set aside .4. Trim kale leaves of the stem and cut flowerets from broccoli, the stem is also great to use although make sure you peel it thoroughly as it is woody. 5. Steam broccoli and kale until cooked approx. 3 minutes, drizzle with sesame oil for seasoning. 6. Toast sesame seeds in the oven on a tray for 7-8 minutes until lightly golden, set aside.7. Once chicken has cooked remove from oven and place back on the stove top with honey, soy sauce, sesame oil, orange juice and oyster sauce and bring to the boil. Reduce slightly until a glaze is formed add in sesame seeds.8. Take off the heat, remove chicken out of the pan and serve with brown rice, kale, broccoli and pour glaze over the top. 9. Garnish with fried shallots and coriander if desired.
Pan roasted chicken breast, brown rice, kale, broccoli with honey sesame soy glaze
Try this great recipe packed full of goodness, high protein, low in fat, high in dietary fibre, rich in iron, high in vitamins and minerals to help immune system and regulate metabolism.
If you haven’t got time or need it on the run, remember Core espresso always has these in stock. Enjoy…..
Receipe
Source: urbanbushbabes.com
Core espresso is located inside Genesis Fitness Warners Bay
Asics Gel Super J 33’sI have recently been using the Asics Gel Super J 33’s, and I am loving them! I slightly roll in and need a lot of cushioning (as was recommended by the guys at Pure Performance) and have found these shoes to be more than adequate…and super comfy too. Probably why there called the Super J :)
The guys in store measured my feet up and asked me what I was using them for, I ran on the treadmill and they took a little video of me running and suggested a few shoes for me to try but these were the best of the bunch.
I’ve found them so cushioned, they fit really well and they’ve already helped me reach 5kms of running. My furthest distance yet! If you have a foot type like mine I strongly recommend the Asics Gel Super J 33’s.
Alexandra, 25, Newcastle East
TEST DRIVE
Asics Ones TightsI cant go past a good set of tights, and the new
range of Asics ones in at Pure Performance had my name all over them. Lightweight, breathable and
really really comfortable. I love training in them at the gym but they also double as a running tight.
But of course I couldn’t stop at just a new pair of tights, the new singlets and run jackets are equally
as amazing. New shoes…new wardrobe :)
Kirby, Carrington
ON CloudsSo the guys at Pure Performance fitted me up for a pair
of the ON Clouds, I was a bit sceptical at first because of their weird design but once I took them for a run I was
blown away, the bounciness of the soles feel amazing and I didn’t feel any pressure in my feet at all.
The real test for me though is how they feel when I’m training in the gym. These ON’s were light flexible but
stable at the same time. The best shoe I’ve had ever.
Dave, 22, Eleebana
The Suunto Ambit 2SThis all in one watch is suitable for anyone from beginner to elite level athlete looking to gain an
edge on their performance, no matter the activity.
Ideal for working within heart rate zones and displaying calories burnt at the gym, the Ambit 2S also has built in GPS functions which allow you to track your walk/jog/run to include distance, pace,
time, training effect and recovery.
And yes! It does show you the date and time with a handy backlight too.
Clinton @ Pure Performance Sports
Test Drive reviews and testimonials supplied by clients from Pure Performace SportsTell us about your favourite products by emailing us at [email protected]
*conditions apply - contact your nearest participating Genesis Fitness Club for details.
Join Genesis in September and get a FREE pair of ON Cloud Zero-Gravity Running Shoes*
You wouldn’t know it now but as a child I was overweight and unhealthy, in fact I was classified as obese. I grew up in a very athletic family surrounded by sporty high achievers. I remember being so unfit that I couldn’t run for more than a minute. It was very hard to cope. Looking back, my diet wasn’t fantastic, sneaking in calorie fill snacks without much self-control.
My earliest memories of primary school are being teased about my weight. If you can think of a nasty name, I was most likely called it, “thunder thighs”, ‘fatty”, “double chin” and some kids chanted about me being overweight.
Renee BradyPersonal Trainer &
Lifestyle Coach @Genesis,Warners Bay.
I hit my heaviest when I was 15, 78Kg with low self-esteem. By 16, I was fed up with the name calling, teasing, binge eating habits, being unfit and how unwell I felt. I hated struggling in P.E, trying to keep up with the other kids. It got to a point where I couldn’t even look in the mirror without feeling like crying.
It was at this time that I decided to join the local gym. I had no idea how to diet or train to lose weight. not the right way.
I did all the typical weight loss fads, including starving myself only eating a few rice crackers a day, heavy cardio (up to 3-4hrs a day), training with jumpers, track pants and a beanie on in the heat.
INSIDERS
STORY:
FITNESS
MODELLING
A typical week for me:Weights 5-6 times a week Cardio 4 times a week6-7 portioned meals/day.
the success, strict routine, discipline, dedication, and the hours of hard work and gruelling training sessions that moulded their body’s into the hard, strong yet beautiful shape.
At 20, I was introduced to my fitness coach’s, Sheree Harris, and Brooke Dunlop. They introduced me to the world of fitness modelling. It was overwhelming at first - the strict dieting, training regime, and the limiting social life. I turned to weight lifting, something I had always thought made you bulky, and masculine looking. I soon realised this was not going to happen. I learnt that the more lean muscle you have, the more calories your body burns trying to maintain that muscle.
To understand why we train, how to train and how often. Why we eat certain foods, how much, and when to eat. I learnt so much with the help of my Bachelor of Occupational Therapy degree.
Before I knew it my life revolved around healthy living, fitness and meal plans. Preparing myself to get closer to stepping on that stage.
I never thought I was going to be successful; it wasn’t about that. It was about achieving a dream. To be a fit, healthy woman is all I ever wanted. It was going to be one show then be done with it but I quickly found a passion for fitness modelling.
After achieving the title as ANB Asia Pacific’s Fitness Model & Sports Model Champion. I am currently in preparation for my debut as a professional bikini model representing Australia in the Natural Bodz 2014 Vegas Team. I feel I have reached my goal and finally achieved
This was the hardest time in my life. Not only was it physically draining but also mentally, I almost couldn’t cope with the stress and lack of nutrition. The calories were so low I had the shakes. I was so determined to lose weight I didn’t care how I had to do it.
Thinking I was successful in the first year. I got down to 60kg (18Kg drop). I was so happy to be ‘skinny’ so I thought I could go back to eating. It wasn’t long til all the weight started to creep back on. I balanced out at about 68Kg, although I was still weak, soft and unfit. Little did I know, losing weight is a long journey…
It takes time, consistency, and a lot of patience.
I did my certificates in personal training, so I could learn more about my body the healthy way and one day hopefully help to educate and motivate young women like myself to achieve their goals the healthy way and bypass all those silly diets, and excessive training sessions.
The first time I saw a fitness model, I was stunned by their beauty, and athletic figure. From that moment I had my mind set. I was going to be a fitness model if it killed me. I wasn’t drawn in by only their cosmetic appearance but what their body’s represented-
something for myself that I can be truly proud of. Never would I have thought that young overweight girl I once was would end up having a lifestyle dedicated to healthy living, and motivating others to step up and take control of their lives.
Fitness modelling has been a roller coaster of emotions, and every prep is different. It has been the most challenging thing in my life but I wouldn’t swap the experience – good and the bad, for anything. It has shaped who I am today, I am stronger both mentally and physically, and couldn’t be happier. My outlook on life is so much more positive.
Thank you to my sponsor Body Beyond Newcastle, coach Brooke Dunlop, friends and family.
As a personal trainer and lifestyle coach, I’m living a healthy fit life. My job is more than just a pay check, I go to work every day hoping to help someone achieve their goals. I hope my story can help to inspire and motivate other women to empower themselves and take control of their fitness journey.
- Renee Brady
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