WHAT INSPIRES YOU TO MOVE | HEALTHY EATS
INSIDERS STORY: Fitness Modelling
#INSPIREAWORLDOFMOVEMENT
11 YEARS
YOUNGER
IN 12 WEEKS
INSPIRE CLUBS
u o y le t t li w o h r o h c u m w o h r e t t a m ’t n s e o “It d lo ir P n h o J ” g in h t e m o s o d u o y s a g n lo s do, a
? N O I T U L O S S S E N T I F r u o Y FITNESS P ’s t U O a R h G | W T E S D IN THE RUNNERS M BATTLEROPES |
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Contents What’s Your FITNESS SOLUTION? -6 Top 10 Benefit of Group Fitness -14 Battleropes -16 4 Best Leg Exercises -18 11 Years Younger in 12 Weeks -20 What’s Your BioAge -22 The Runners Mindset -24 Heartmoves -26 Inspire Clubs -27-39 Let’s eat Raw -40 Healthy :unchbox Receipes -43 What to Eat Before & After a Workout -44 Receipe by Core Esspresso - 46 Test Drive -48 Insiders Story: Fitness Modelling - 50 #inspireaworldofmovement #001 This publication is made with inspiratioon for our members and friends. For feedback or article submissions please email us: editor@inspireaworldofmovement.com.au
#inspireaworldofmovement
Ready to be inspired 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 ?
John Pirlo Chief Inspirer/Publisher john@inspireaworldofmovement.com.au
Are all socks created equal?
VS There 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.
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There 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
0 GO GENESIS first 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.
Step 1
Introduction to the club.
Step 2
Meet your Fitness Consultant.
Step 3
Experience our levels of assistance.
WHAT CAN BE ACHIEVED IN 12 MONTHS PROGRAM +PT 4x RESULTS
PROGRAM + SGPT 3x RESULTS
PROGRAM + GROUP EX 2x RESULTS
PROGRAM RESULTS
3 MONTHS6
MONTHS9
MONTHS
12 MONTHS
LEVELS OF ASSISTANCE
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.
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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
HYDRATION
Be sure to wear runners with a good level of support for your feet and
Always bring a drink bottle with you and make sure you drink plenty
comfortable workout clothing. (For example, shorts, leggings, track
of water before and after your workout. If your body is well hydrated,
pants with a t-shirt or singlet.) Always bring a workout towel.
your performance will be maximised!
CLASSES
• Try to arrive 10 minutes early for any new
EQUIPMENT
THE FIRST WEEK
• Your body will feel sore for the first week
• Treadmills, bikes, rowers and cross-trainers
classes. This way the instructor can help
are perfect for burning fat and increasing
of training. This is normal as your body is
you set up and explain what to expect.
cardiovascular fitness.
adapting to your new training program.
• Try everything! You never know what you might like and discover!
• You will feel energised throughout the day
• Pin-loaded strength equipment provides a safe way to build strength and tone muscles.
• Remember, the classes are here to assist
• Free weight equipment is perfect for members
but will feel like you need a good rest at night. • Try to get 7-8 hours of sleep after a day where
you in reaching your fitness goals - you do
who have built a base level of strength and are
you have trained as your body recovers best
not need to already be fit to attend!
looking to advance their strength training.
when well rested.
FITNESS CONSULTATION
Please allow up to 60 minutes for this session
THE BENEFITS OF STRETCHING Reduces muscle tension and soreness
HAMSTRING
Maintains flexibility
Improves range of motion
LOWER BACK
UPPER BACK
Increases circulation of blood
HIP/GLUTE
Can help reduce the risk of injury
CALF
SHOULDER
QUAD
CHEST
WHAT IS CLEAN EATING? 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.
PROTEIN
• Protein is one of the main nutrients that every
CARBOHYDRATES
• The carbohydrates in your diet come primarily
GOOD FATS
• Not all fat is bad. Fats are an essential part of
person needs to maintain a healthy body. It
from the bread, cereal and grain food group,
healthy eating so it’s good for you to eat
helps repair any internal or external damage,
as well as the fruit and vegetable group. These
a certain amount of the healthier fats.
supports the immune system and contributes
foods are naturally higher in fibre, helping you
to an overall feeling of wellbeing.
feel full longer.
• Healthy fats include omega-3, omega-6, monounsaturated and polyunsaturated fats.
• Protein is naturally found in meat, fish, poultry,
• Carbohydrates are not an enemy. They’re your
dairy products, eggs, nuts, beans and seeds.
body’s main source of fuel, giving you energy.
blood and increase the good cholesterol.
A popular method of increasing protein in
They also help with weight control, benefit your
Bad fats are saturated and trans fats.
your diet when exercising is through protein
heart and promote a healthy digestive system.
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.
• Complex carbohydrate sources, such as
These fats reduce the bad cholesterol in your
• Healthy fats are essential for achieving improved physical results and are also
wholegrain breads, starchy vegetables and
critical to healthy body function. Include
beans, deliver fibre, as well as valuable
plant-based oils such as olive, canola,
amounts of vitamins and minerals. Consuming
walnut, soybean and flaxseed oils. Nuts,
complex carbohydrates when exercising is
seeds, nut butters, avocados, fish and
recommended for optimum performance.
olives are also a good source.
TOP 10 BENEFITS OF GROUP FITNESS! 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!
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 exercise cardio machine is a thing of the past.
3. Make it Social Group fitness is a great way to meet like-minded and likemotivated 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. Motivation Having someone telling you to work harder and encouraging 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.
5. Challenge
8. Learn Something New
Our #4 benefit of motivation ties into the benefit of being challenged to work harder. You want to keep pace, meaning you will be challenged to work harder. Studies have proven that working out with a group results in bigger calorie burn.
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.
6. Routine, Routine, Routine Scheduled 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 Advanced Exercising in a group allows you to maintain your inspiration 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, participating in group fitness can give them the confidence and support to work at maximum potential.
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 doing, how to do it, and what you should be feeling. Never hesitate to ask questions or ask for alternative 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.
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.
5 tough battle rop 2. Alternate waves Take a regular grip with a wide stance. Start an alternating wave pattern bringing one arm up as the other comes down.
The battle rope is a functio for developing core strengt lactic acid threshold and is to add high intensity to you without adding impact on t
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.
4. Seated hip toss Start 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.
pe exercises
onal tool used th, increasing s a great way ur workout the joints. Brad Crouch
Try and have the rope clear your feet with each hip toss.
5. Partner slams For 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.
BATTLE ROPE PT Brent Taylor from Raw Performance Fitness & Nutrition
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.
4 of the Best Leg Exercises
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
Written by: AIPT
O Y S R A E Y 1 1 W 2 1 T S IN JU
MEET SHANE
aw “I would recommend R Nutrition’s Performance Fitness & nge to Turn Back Time Challe ove their anyone seeking to impr Shane physical well being.” -
SHANE’S STORY: When I first came to the gym I was 110 kilos and unhappy with my level of fitness. By training with Brad and following an eating plan designed by Sally, I have lost over 10 kilos and improved my fitness dramatically. I am sleeping better, have more energy and am enjoying a healthier lifestyle. My bio age has gone from 50 plus to 38.
What is BIOAGE te
The BENEFITS:
A Bioage test is a series of fitness as lifestyle screenings to determine a p age in comparison to their chronolo
Shane has experienced so many positive changes! He has a lot more energy than he used to, he feels lighter when he exercises and he has gone down numerous notches in his belt!
This gives you a true indication of ho really holding up. Are you younger o are supposed to be?
Losing weight and improving your fitness can have so many different positive effects for different people. From increasing your confidence and self-esteem, to lowering your blood pressure and risk of heart disease, fitting back into that dress or just beitng able to keep up with your 3 year old! The results and benefits and many and varied.
R E G N YOU S K E E W
est?
ssessments and person’s true body ogical calendar age.
ow our body is or older than you
How did he turn back the clock?
WHY 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 and continuous nutritional advice that is tailored specifically to you. The bioage test at the start gives you an accurate report of your current health status and ‘health age’ and the bioage test at the end shows you just 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 stress levels. All of these factors play a vital part in the ageing process. Once we have your results they are entered into the bioage software and your true bioage is determined including a full summarised report. From here we can locate your target areas and start you on your journey to a younger you!
What’s your BIOAGE? How many years can you turn back? Contact Brad on 0411 343 768
BioAge is an extensive of metabolic, phy What 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: BioAge: Difference:
Source: bioagetest.com
42 37 -5
Program coming s
e health assessment tool using a series ysical and behavioural evaluations.
Client Journey Comprehensive Health Analysis
soon to a Genesis Fitness Club near you
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 motivated? 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.
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
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 something 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 separate’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.
THE RUNNERS MINDSET Vlad Shatrov
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 | health@heartfoundation.org.au
o t e m o c l e W INSPIRE CLUBS
Mitchell Bird
Personal Trainer
Best thing about training at Warners Bay
Warners Bay
The 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 Solutions
It’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.
“Always try t than you w
#in “If a lo
3 fitness Tips
Always plan ahead - Plan your whole week out, what days and times Start in little bits - Break it down, one thing at a time Make it fun - Do things that interest you and enjoy your training
Tegan Bro
Personal Train
Best things
Getting to help Motivating and Seeing improve
My fitness f
“Passion for helping people”
I like doing acro partner yoga. a partner. It’s
B G
Welcome Skyla. New receptionist.
Peter Do
Club General Manager
Why Fitness fogrbemfoe? re and trained
to be better today were yesterday”
id to do”
I worked in accountin from 130kg to 100kg. with a mate who went his mum to say how After a phone call from sons life, I decided to much I had changed his er and move into the make a change in care le at I can help more peop fitness industry so th goals achieve their fitness
“Do what you’re afra
nspireaworldofmovement we can get people moving, it will solve ot of problems in society” - Mitch
own
ner
e? What inspiresle m at th I work for. Helping Our team, the peop goals. people achieve their
My fitness goacolsme a better role model Being healthy and be
Helth tip:
right Get your mind frame ke it visual Set yourself goals - ma in a gym Don’t be afraid of being
Rachelle Tallon Personal Trainer
about being a PT
p other people d helping clients reach their goals ement in my clients
What does fitness solutions mean to you:
More knowledge with freedom of choice. An overall better customer service and experience.
fun
oyoga at the moment, it’s like acrobatic We do regular yoga poses incorporating lots of fun and quite challenging.
What is you fitness solution:
Due our recent Hawaii trip, a little Weight Loss and Strength and Toning
#inspireaworldofmovement:
Bring a towel? Get your pump on!
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!!!
Mark Grinham
Fitness Solution Consultant
What inspires me?
Working with our great team Talking to people about their training goals Helping people reach their health and fitness
My Fitness Goals: “Strive for progress not perfection”
Get to 80 kgs Add a bit of muscle mass Improve general fitness
Emma-Leigh Heighway Club 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.
Need a quote
Fitness Goals
To be a finalist at the Australian Championships in 1500 metres (running)
#inspireaworldofmovement
Inspiring 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 being more healthy. It’s about having fun, go skipping, walking the dog, getting outside and being more active.
Fitness Routine
3 weeks hard 1 week easy Hard 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
Adam Mcintyre
Fitness 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 injury Increase lean body mass One day get back on my bike Increase cardio health
What it means to you to help others
Need a quote
Means 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.
wn o t s e l r a h C
“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”
Inspired member
Ronnie 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
Steve Cook Club General Manager
“Commitment is the key”
d
Maitlan
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
Danny Roberts Personal 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.
Maitland News: AIPT course in October - You too can become a personal trainer. Workshop Thursday - changing people’s lives #inspireaworldofmovement To make people healthier and feel better about themselves What inspires me? Helping people as much as I can wherever I can
Best part about being a PT @ Genesis
Helping 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”
Lisa Wingrove
Club General Manager
to you: What does fitness solutions meanregardless
d assistance to all members Fitness solutions gives a streamline to set a realistic training plan and of their goals. It assists members and assists us in proving as much timeframe for achieving results members get to their goal. assistance as required to help our
What is your fitness solution:
th and toning
All of them lol, but mainly streng
vement mean to you: What does inspire a world of mo ardless of their location,
to get active reg It’s about encouraging everyone can tus or motivation levels. Everyone sta ial anc fin , der gen , age le, sty life rly . activity you enjoy and do it regula be avtive, you just have to find an
Quote/motto to live by:
too optimistic to be fearful, I am too positive to be doubtful, ed!!! and too determined to be defeat
A little about me:
any overweight and unhealthy. I hated y ver s wa I th you my t hou oug Thr eating. d and had major issues with over type of physical exercise, smoke my size se to me make a comment about At 19 years old I had someone clo to my gave up smoking and went down and I decided to make a change. I decision told my family who criticized my local gym to join. I went home and my ause I won’t stick to it. I went for saying it was a waste of money bec filled with self doubt. I was lucky day ing low fol the r ine tra a h consult wit e and motivated trainer who put nat sio pas com ely rem ext an get enough to n. sion filled with pure determinatio ses st fir t tha t lef I e. eas at rs my fea d my re. Walking into that Gym change mo and set I ls goa the all ed iev I ach y into nged my life and turning negativit cha r ine tra ht rig the ng eti me , life life. positivity became the way I live my
Club Challenge : September 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.
Rutherf
ord
Christy Bonham
Club 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:
“Dance like no one is watching”
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.
Claire Rooney
Mel Roach
Personal Trainer
Personal Trainer
What does fitness solutions mean to you:
the A structured program that gives us as trainers ber mem vehicle to ensure we are armed to give the the every assistance necessary to ensure they have support to get the results they’re after.
“Pain is temporary... el quitting is forever” - M
What is your fitness solution: Fitn
What is your fitness solution:
#inspireaworldofmovement:
Sttength and Tone
Inspire a world of movement is about ge people as possible involved in the amazing healthy lifestyle. I want it to create a sn lets incorporate as many people as possi
#inspireaworldofmovement:
e As an active cyclist I think everyone should mov ire insp to ity more everyday. To have the opportun 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.
What does fitness solutions mea
Opportunity for every member to have personal exercise program designed sp for them to meet their own individual go
“Doubt kills more dreams then failure ever will” - Claire
Todd Dark
Fitness Solution Consultant
What does fitness solutions me
Tailoring a fitness program to
an you:
suit each member
What is your fitness solution:
Strength & Tone, Fitness
#inspireaworldofmovement:
To make more people in the com munity aware of their health and fitness. To ma ke everyone realise how important that is.
Toormina
an to you:
e their own pecifically oals
ness
etting as many g journey of a nowball effect, ible!
Getting to meet and become fri ends not only with people of my age and gender, but with the older and younger generations and listeni ng to their stories and the reasons their wanting to join the Genesis family so they can change the ir appearance and mindset for what? So this is the reason I’m here, to get people the results they’re wanting.
Brad Herman
Personal Trainer
you: What does fitness solutions mean toir lives
nge Ability to offer new members a cha
in the
What is your fitness solution:
g
Educate others about diet and trainin
#inspireaworldofmovement:
in life everyTo motivate others to perform better day with a positive outlook
t “You don’t have to great to start bu ” in order to be great you must start.
Coffs r u o b r a H
“Make it happen”
Scott Lambert Club General Manager
John Williams
Fitness Division coordinator
I have worked with Genesis since starting up in Coffs Harbour November 2010. I have been involved in the fitness industry around 21 years
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 to you:
Fitness solutions is delivering on promises, members start at fitness centres and with the right support, assistance and education can achieve any result they wish.
What does fitness solutions mean you:
Providing a service with different levels of assistance to achieve desired results.
What is your fitness solution:
Your fitness solution:
“Nothing to lose by giving it a go”
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.
Move more
#inspireaworldofmovement:
To inspire people from all walks of life to move and enjoy the benefits of a fitter healthier lifestyle
Hayden Spinks
Fitness Solution Consultant
What does fitness solutions mean you:
eve
Second to none service to help everyone achi their dreams
What is your fitness solution: Strength and Tone
veni vidi vici
(I came, I saw, I conquered)
#inspireaworldofmovement:
ntial Helping everyone to realise their ultimate pote and unlock a healthier, happier version of them selves they didn’t know existed
Coz Vallelonga
Club 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.
Matthew Ramsey
ructor
Personal Trainer Group Fitness Inst
“WHAT INSPIRES YOU?”
Favourite training activity
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 difference is actually getting a member the help they need at the beginning the right way.
is Best part about being a PT @ Genesand
Helping people in the gym, giving tips advice is a passion of mine.
#inspireaworldofmovement
Success story:
an Also trained Jayden Hodgson who is ative Australian U18 Basketball Represent
#inspireqaworldofmovement
ple how Using my skillset to help educate peo which le to lead a healthier and fitter lifesty life will continue on for the rest of their
Strength and Tone - I want to be healthier in my thirties than in my twenties
Fitness Solutions is actually delivering what
Sports specific conditioning and rehabilitation/corrective exercise
fastest Trained Hannah Jones who is the 3rd coming 100m womens hurdler and trained her into the commonwealth games trial lifying competitions where she broke the qua time and set herself a new PB.
My Fitness Solutions:
Getting people moving in a way that is fun and sustainable for them and that’s different for everybody. Thinking outside the square, and thinking outside of thinking that exercise being dull or a chore and making it more exciting.
“Need Quote”
Gosford
Mark Hebblewhite Club General Manager
Erin Green
Personal Trainer
My Fitness Solutions: Strength and Tone
#inspireaworldofmovement
e”
“Be the best you can b
Kat Douglas
“Carpe Diem!”
Fitness Solution Consultant
What does fitness solutions mean to you:
Inspiring, energising, motivating and supporting.
What is your fitness solution: Fitness
Mayfield
#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!
INSPIRED MEMBER - Marc
220kg Jan 2013
-94 kgs
128kg Aug 2014
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.
Let’s eat
raw
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
Giveaway 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 editorial@inspireaworldofmovement.com.au 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_reaction_part_1/default.htm
This Asian-inspired favourite is one of a handful of oriental RAW food dishes that incorporate peanut sauce.
Pad Thai
‘Noodles’ with 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), peeled 1 red bell pepper (capsicum), finely sliced 1 medium red onion, diced 6 sugarsnap peas, chopped . cup of basil, torn . cup coriander (cilantro), finely chopped 2 teaspoons macadamia oil For the Peanut Sauce 1 cup (115 g) RAW red peanuts, reduced to a paste in a blender . cup (120 ml) cashew milk 1/3 cup (75 ml) namu shoyu sauce 1 teaspoon tamarind paste 1 red chilli 2 teaspoons fresh root ginger 2 teaspoons agave syrup Freshly ground black pepper 2 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-vegetable-slicer/ For further information on this recipe or any other recipe from my Let’s Eat RAW Recipe book please visit: www.scottmathiasraw.com
HEALTHY LUNCHBOX IDEAS 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!
Lunchbox #2 Wholemeal sandwich with boiled egg (if your school allows), lettuce and healthy mayo (natural yoghurt mixed with wholegrain mustard) Apple Carrot sticks with small tub of hummus Wholemeal crackers with low-fat cheese slices Water
Lunchbox #1 Wholemeal wrap with tuna, grated carrot and lettuce Celery sticks with small tub of low-fat cottage cheese Tub of low-fat vanilla yoghurt Banana Small box of sultanas Water
Lunchbox #3 Pita pocket filled with chicken, avocado, cucumber and lettuce Container of grapes and strawberries Tub of low-fat fruit yoghurt Pumpkin scone Water
Lunchbox #4 Wholemeal wrap with ham, tomato, grated carrot and cheese 2x kiwi fruit with spoon Tub of low-fat custard Carrot sticks with small tub of hummus Water
Lunchbox #5 Leftover slice of vegie frittata Mandarin and nectarine Tub of low-fat fruit yoghurt Air-popped popcorn sprinkled with parmesan cheese Water
Written by Sally Macklinshaw, Accredited Pracitising Dietitian www.rawperformancefitness.com.au
Before Whole Wheat Toast with Sliced Banana and Cinnamon When 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 Mix Getting 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.
Smoothies Need 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.
Wha Aft
Ready t before way. Mu
After Grilled Chicken and Mixed Vegetables Your 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 Avocado You 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.
at to Eat Before and ter A Workout
to sweat? Here are some of the best foods to eat e and after a workout so you can fuel up the right unch on these for your best sweat session yet. Written by: AIPT
Receipe 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..
Serves 4 (allow 45 minutes to cook and serve) 4x 200gm chicken breast (skin – off) 2 cups brown rice 1 bunch kale 2 heads broccoli Honey, sesame, soy glaze: 60gm honey 30ml soy sauce 20ml oyster sauce 20ml orange juice 15ml sesame oil 15gm sesame seeds
Method 1. 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.
Source: urbanbushbabes.com
Core espresso is located inside Genesis Fitness Warners Bay
TEST DRIVE Asics Gel Super J 33’s I 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
Asics Ones Tights I 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 Clouds So 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
Join Genesis in September and get a FREE pair of ON Cloud Zero-Gravity Running Shoes* The Suunto Ambit 2S This 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 Sports Tell us about your favourite products by emailing us at editorial@inspireaworldofmovement.com.au *conditions apply - contact your nearest participating Genesis Fitness Club for details.
Renee Brady Personal Trainer & Lifestyle Coach @Genesis,Warners Bay.
INSIDERS STORY: FITNESS MODELLING 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.
A typical week for me: Weights 5-6 times a week Cardio 4 times a week 6-7 portioned meals/day.
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.
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.
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-
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
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
Join Genesis* in September and get a FREE pair of ON Cloud Zero-Gravity Running Shoes
*Participating clubs - Charlestown, Waners Bay, Mayfield, Maitland, Rutherford, Gosford, Coffs Harbour, Toormina